Advanced crunch
Posted in Video on January 27, 2012
Video: A trainer shows how to do a crunch with your legs raised off the floor to make it a little more advanced.
Tasty Low Fat Chicken Tortilla Wraps
Posted in Recipe on January 26, 2012
Ingredients
4 fat-free flour tortillas (10-inch)
1 pound boneless, skinned chicken breasts, cut into thin strips
1 medium-size sweet hybrid onion, sliced
1 clove garlic, finely chopped
2 tablespoons Worcestershire sauce
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 cups green leaf lettuce, cut in shreds
2 medium Roma tomatoes, chopped
1/2 cup fat free ranch salad dressing
Directions
Heat oven to 350 degrees F. Wrap tortillas in foil. Heat in 350 degree F oven 10 to 15 minutes or until warm. Coat large nonstick skillet with cooking spray. Place skillet over medium-high heat. When skillet is hot, add chicken, onion slices and garlic; saut until chicken is no longer pink in center, 4 to 6 minutes. Stir in Worcestershire sauce; add salt and pepper. Divide chicken mixture among tortillas. Top each with lettuce and tomato. Drizzle each with 2 to 3 tablespoons dressing. Roll up the tortillas and serve. Makes 4 servings.
Abdominal Exercise That Will Leave You Crawling On The Floor… Literally! By Nick Nilsson
Posted in Article on January 25, 2012
A GREAT READ – I RECOMMEND – JOHN NELSON
Looking for an abdominal exercise that will TRASH your entire core
in a way you’ve NEVER experienced before? This one will do it…
it’s an exercise that hits not only your core but your
shoulders, back and chest as well!
I have to say, this is one of THE strangest abdominal exercises you’ll ever see…but also one of THE most effective!
You’re not going to be doing any crunching or twisting or squeezing. There are no machines involved…no need to even focus on contracting the core muscles.
Because once you start doing this exercise, your body will have NO CHOICE but to fire the abs HARD in order to do it!
For this exercise, all you need is a pair of dumbells and a floor. That’s it!
The dumbells should be a moderate weight – something you’d use for sets of 5 reps on dumbell curls, perhaps. In the demo, I’m using 65 lb dumbells and those were a good weight for me.
This exercise is going to teach you what core strength and stability are REALLY all about! First, I’m going to explain how to do it, then I’ll give you the full rundown on why it’s so good.
How To Do It:
You’ll need some open floor space for this exercise – preferably where you have about 10 to 15 feet of unobstructed space to move. Set the dumbells on the floor then get down in what looks like the top of a close-grip push-up position. Your hands will be on the handles of the dumbells and you’ll be up on your toes (not kneeling). Try to visualize the “start” position that sprinters are in when they’re about to take off out of the blocks – THIS is what the position looks like.
Now you’re going to CRAWL forward in that position…move the LEFT dumbell forward a few inches and step your RIGHT foot forward a few inches.
It’s definitely easier to “get” this one when you see it done on video (which, of course, I’ll be posting a link to at the end of the article).
Basically, you’re going to be crawling on the floor with your hands weighted by the dumbells. Crawl forward about 10 feet like this then stop and crawl BACKWARDS.
Sound easy? Think again…
Why This Exercise Is So Effective:
Dumbell crawling is a VERY effective core exercise because of the uneven tension you get through your core with every step forward you take.
Think of it this way…when you’re lifting up your left hand (with the dumbell) and the right foot, what is supporting your body? The support is coming from your OTHER hand and foot. Your core is, in an instant, going from 4-point support to 2-point support and all the tension is going diagonally through your core. It doesn’t seem like much when you’re crawling without weight, but add a dumbell to the mix? You’ll be singing a different tune…
In addition, while crawling, you’re also supporting your bodyweight in a pike position, working the entire abdominal area isometrically (which means without movement – just acting to stabilize and brace your body position). It’s a two-pronged attack on your core that will pay off BIG.
One of the great things about this exercise is that the strength you develop is EXTREMELY functional. Forget standing on a BOSU ball on one leg and catching a beanbag…THIS exercise will build functional power through the core.
The diagonal tension of crawling exactly mimics the natural diagonal tension that goes through the core when walking, running and jumping. Think of it as “force transfer” strength, meaning you’ll be better able to transfer force through your core when moving (i.e. running, jumping, etc.).
Increasing strength in this very targeted way will have an IMMEDIATE and powerful carryover to sports performance.
And when you start moving BACKWARDS…you’ll be in for a shock! It’s actually quite a bit tougher moving backwards. The co-ordination can be a bit tricky but with practice, you should do fine.
When you’re doing this exercise, start with a light to moderate weight but don’t be afraid to increase the weight here. You may not feel it so much in the abs until you move up in weight. THAT is where the real benefits of the exercise will be felt.
Conclusion:
If core strength and performance are important goals in your training, DEFINITELY give this exercise a try. As strange as it may look, it’s actually EXTREMELY effective for working the core. In a nutshell, it’s going to TRASH your abs!
To see this exercise in action, in pictures and on video, click the following link now:
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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including “Muscle Explosion! 28 Days To Maximum Mass”, “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of”, all designed to maximize the results you get for the hard work you put into your training.
One Arm Preacher Curls Work the Bicep Muscles
Posted in Video on January 25, 2012
Video: This exercise will isolate the bicep muscles and can be performed sitting or standing.
Losing Weight Overall Reduces Belly Fat in Women
Posted in Article on January 24, 2012
The fastest way to lose belly fat for women is to modify your diet and do the combination of cardio and strength training exercises that make you lose weight all over. That’s because fat gets stored in the tummy first and the stomach is the last place it comes off. Women who are otherwise fit all over may feel a little self conscious in a bikini. So, the fastest way to lose belly fat is to realize that you’ve got to get into perfect shape.
There is no one specific exercise that will make you lose your stomach if you are 20 pounds overweight. Sit ups and crunches will help strengthen the muscles in the area, but do nothing to burn the fat. And, belly fat is, at its core, fat. The only way to lose fat is to eat fewer calories than you burn.
So, one element in the fastest way to lose belly fat is to come up with a healthy eating plan. This is an eating plan for life, not some fad diet. When you yo yo in weight, you actually compound the stomach fat problem because you lose weight in other areas but you put it back on in the stomach area first. So, making a change in your diet on a permanent basis is key.
You’re developing a lifestyle, not going on a temporary diet.
Your diet needs to be concerned not only with the total number of calories but the kinds of calories. You need to take in at least 1 gram of protein per day for every pound you weigh. You also need some fat in your diet. A diet of 30:20:50 in the ratio protein: fat: carbohydrates makes a lot of sense for an overweight woman who wants the fastest way to lose belly fat. Fish oils are the best kind of fat for this purpose.
Next up is your training program. The fastest way to lose belly fat is by doing both weight training and cardio exercises. A study of overweight women showed that women who alternated between cardio and strength training every other day lost significantly more fat in their stomachs than women who relied on aerobics alone.
The best way to do aerobic exercise is high intensity interval training. This is where you do a two minute burst of activity at the most intense level you are capable of doing followed by three minutes of moderate activity. Repeat the cycle.
You will also want to track your progress. Not only will you be encouraged to see your belly fat decreasing, but if you stall or go up, you will be able to correct the problem quickly. It is a good idea to take your body fat measurements every two weeks.
The fastest way to lose belly fat is to develop good lifestyle habits. Once you lose the weight, your belly fat will come off.
Tuna With A Twist
Posted in Recipe on January 23, 2012
Ingredients
3 cans tuna in water
1 onion (chopped)
2 tbsp mustard seed
1 egg beaten
2 tbsp minced cilantro
3 gloves garlic
2 tsp olive oil
twist of lemon juice
Preparation
Put the olive oil in a sauce pan and turn on high 2-3 minutes. Mix the egg, tuna and onion first. After mixed by hand add the remaining ingredients in a bowl and form into 2 equal patties. Place patties in sauce pan and sear one side for about a minute. Reduce heat to medium and continue to cook for about 5 minutes on each side. When finished, give each patty a twist of lemon juice. Serve and enjoy!
Will Fruit Make You Fat? By Nick Nilsson – Recommended by Health & Fitness Author John Nelson
Posted in Article on January 23, 2012
Will Fruit Make You Fat?
By Nick Nilsson
Learn the truth about fruit…is it the diabolical diet-killer it’s
sometimes made out to be or is it just fruit
and actually pretty good for you?!
The answer to the question of whether fruit can or will make you fat isn’t as simple as yes OR no…because the answer is yes AND no.
Sound confusing? It’s not so bad!
There have been studies done on fruit sugar (fructose) and how it’s metabolized in the body and liver, which I’ll get into in a bit, but I’m also going to talk about fruit from a practical standpoint.
First, here is why it WON’T make you fat…
Fruit is a fat-free (with rare exception, like avocados) and fairly low-calorie, high-fiber food. It’s going to be hard to eat ENOUGH fruit to result in an excess of calories, resulting in noticeable fat gain…hard, but not impossible.
You would have to look long and hard to find somebody who ate a lot of fruit and had gained a lot of fat because of all the fruit they ate. Fruit roll-ups, fruit juice (with 10% real juice), Fruity Pebbles and Froot Loops…maybe not so hard, though I do have to say high fructose corn syrup is NOT a fruit just because it has the word “fructose” in it, so that doesn’t count.
And I don’t know about you, but I have yet to hear of somebody sitting down in front of the television and not realizing they ate an entire bag of apples or saying their doctor told them they need to lay off the bananas!
“Real” fruit actually contains a lot of water, nutrients, fiber, etc…healthy stuff…stuff your body NEEDS. It’s generally when we start mucking around with fruit that we start to run into problems.
In the words of Homer Simpson…”This jelly donut has purple stuff in it. Purple is a fruit.”
That being said, there ARE metabolic issues with fruit and fat.
Yes, it IS true that the body has certain limitations processing fructose (the type of sugar found in fruit).
Fructose can only be stored as glycogen (glycogen is the carbohydrate storage molecule in the body) in the liver, not in the muscles. Muscle cells lack the proper enzymes to convert fructose into this storage molecule.
So that leaves the liver for storage…
When liver glycogen levels are full and your body can’t store any more carbs in the liver, fructose IS easier for the body to convert into fat than other carbs because of its molecular structure.
This fat is NOT immediately converted into bodyfat, however. It becomes free fatty acids circulating in the bloodstream. If they’re not burned, they CAN be stored as bodyfat.
But the OTHER good stuff you find in fruit, notably the fiber and vitamins and minerals, outweigh the “dangers” of storing a little extra fat.
And here’s the point that a lot of people miss, especially when they hear that fruit has the potential to work against fat loss when on a diet…
If you’re dieting, you should be in a caloric deficit. This means that your liver glycogen levels should very RARELY be full. You’re in a deficit after all!
Therefore…
1. The fructose should have little chance of being converted into fat.
2. If some excess fructose IS converted to fat, chances are good it’ll be USED by the body soon after being converted to fat because you’re in a caloric deficit.
Granted, just like ANY other carbohydrate, if you eat too much of it, it can be stored as fat. If you’re a competitive bodybuilder peaking for a competition, you MAY have to watch your fruit intake to be sure you come in at your leanest.
But for the average person looking to drop bodyfat, fruit is not something I would be too worried about (unless you’re on a low-carb diet, in which case you’re watching ALL carbs anyway).
I would be FAR more concerned about a person drinking too much of that diet soda garbage while dieting before I’d even be slightly concerned about them eating an apple.
Bottom line, my stance is this…DO NOT feel guilty about eating fruit, even while dieting. Treat it as you would any other food with calories in it and simply be aware of your intake because ANY food has the potential to make you fat, especially if you eat it when your body doesn’t need any more calories for that day.
If you want to minimize the impact of fruit on your fat-loss diet, eat it in the morning when liver glycogen levels are naturally at their lowest point. This will help ensure fructose won’t be converted into fat.
Honestly, there are MUCH more important things to worry about when it comes to fat loss…your training and overall nutrition are much more important than worrying about eating too much fruit.
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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including “Muscle Explosion! 28 Days To Maximum Mass”, “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of”, all designed to maximize the results you get for the hard work you put into your training.
Be sure to grab your FREE copy of Nick’s 30-day “Dirty Little Secret Program for Building Muscle and Burning Fat FAST,” available at http://hop.clickbank.net/?noslen43/betteru!
Feta Cheese Dip
Posted in Recipe on January 22, 2012
Ingredients
2 (8 ounce) packages fat free cream cheese, softened
1 (8 ounce) package regular or low fat feta cheese, crumbled
3 cloves garlic, peeled and minced
2 tablespoons chopped fresh dill
Directions
In a medium bowl, thoroughly blend cream cheese, feta cheese, garlic, and dill with an electric mixer. Cover the mixture, and refrigerate at least 4 hours. Best served with crackers or bread.
How Planning Snacks can Improve Your Workouts
Posted in Article on January 21, 2012
Exercise and nutrition do go hand in hand. If you suddenly begin exercising strenuously without adequate nutrition you are going to start feel weak and sick before you know it. This is why it is important to eat properly and keep hydrated before, during and after your exercise routine.
Before starting your exercise program make sure that you have eaten something. A small amount of protein with some complex carbohydrates is a good choice. This snack will help fuel your body and provide you with energy while exercising.
Being properly hydrated is crucial for anyone at any time but especially when doing some form of physical exercise. You should always try to carry a water bottle with you and sip on water every 10 minutes or so. Being hydrated will help prevent your muscles from becoming too sore and helps reduce painful muscle cramps.
If you feel shaky after exercise your body may be requiring some food. So eating another small snack is advisable. Try eating a piece of fruit such as an apple or handful of grapes. This should be enough to see you through until your next meal.
Eating healthy during the day will also help your body get the most benefit from your exercise. If you are attempting to lose weight then cut back on sugars, starches and fats. Instead you want to concentrate on eating plenty of fresh fruits and vegetables. Protein is important and should be eaten in small portions. It is recommended that you eat lean, low fat choices of protein such as chicken, turkey, fish and avoid eating too much red meat.
The top tips for both fitness and nutrition can be summed up into the following points:
Always drink enough fluids before, during and after exercising
Eat a small snack before working out
Eat fresh foods as much as possible
Always take the time to warm up and cool down to avoid injury
If adding a low impact exercise to your lifestyle is a new concept then pick something that you will enjoy. Many types of activities can be classed as low impact. Walking, cycling, swimming, dancing, ice skating and golfing are just a few of your choices.
Pilates and yoga may sound easy to do but they are low impact workouts that can be very strenuous and good for your body. Don?t forget too that you don?t have to stay with one exercise. Pick a variety and do them once a week or a couple of times each month. This way you are less likely to get bored and will stick with your new exercise plan.
Basic Corn Bread Recipe
Posted in Recipe on January 20, 2012
Ingredients
1 cup buttermilk
3/4 cup corn meal
1/4 cup flour
1/2 teaspoon soda
1/2 teaspoon salt
1 teaspoon baking powder
1 teaspoon sugar
1/4 cup egg substitute
Directions
Blend or mix well until smooth. Pour in a number 5 skillet that has been sprayed with vegetable oil spray and preheated (be sure it’s very hot). Bake at 400
