3 Ab Workout Myths

Monday, July 27, 2009

Hi,

Just got back from the gym where I saw 7 different people wasting their time on ineffective ab training.

And that's really sad. After all, almost everyone goes to the gym to get a flat stomach, but 90% of people are doing the wrong workouts and will never achieve their goals!

In fact, most people make these 3 ab workout mistakes...Check out this article by Craig Ballantyne, CSCS, MS, and author of dozens of workouts in Men's Health Magazine...

Myth #1 - You Have to Do Hundreds of Crunches and Sit ups To Burn Fat and Get Flat Abs

If you rely on boring, back-breaking abdominal crunches and sit-ups to burn belly fat, you'll never lose the ugly belly fat covering your abs.

TIP: To work your abs hard, use total-body abdominal exercises instead, such as stability ball rollouts and stability ball jackknives.

Myth #2 - In Just Four Easy Payments of $29.99, You Can Buy a Miracle-Working Six Pack Ab Machine From a Late-Night informercial

Ha! I wish one of those abdominal exercise contraptions worked half as good as the so-called "experts" say, but infomercial gadgets don't burn belly fat or flatten your abs (they only burn your money and flatten your wallet!).

TIP: To get more fat burning results in less workout time, use fat burning interval training three times per week for 20 minutes.

Myth #3 - You Have to do Ab Workouts Everyday to Get Six Pack Abs

Not true! In fact, one of the secrets of top fat loss trainers is to drop boring, repetitive ab exercises and replace them with total-body abdominal exercises you only need to do for a few
minutes three times per week.

TIP: Use resistance in your ab exercises, such as cable crunches, using a weight that allows you to do 10-15 reps per set, and train your abs only twice per week.

For more ab training workouts and tips from Craig, visit:

SIX-PACK WORKOUTS

Let me know your Turbulence Training Success Stories,

Bishrul Hafi
Turbulence Training

Belly Fat - What Causes Belly Fat

Sunday, July 19, 2009

There are several factors to what causes belly fat, but really there are two that have the biggest effect, poor diet choices and lack of exercising. So, what is belly fat and how can we get rid of it?

Belly fat is bad for everyone but, it can have dire consequences especially for men. Now, as you are aware it is situated on top of the abdominal muscles, but the danger in it being there is because it is stored in and around the liver and other organs, which can cause serious long term health effects and is linked with type 2 diabetes.

Belly fat is also called visceral fat, and is the most difficult fat to lose, and is worse for your health than fat in your bum or legs. It was at one time a health risk associated with middle aged people, but because of the way people are now carrying a lot of weight at all ages, it is something everyone needs to be aware of. It is not the only cost of a stressful lifestyle caused by work problems, health problems, family problems, etc, and is something that nobody wants. Belly fat is completely different from the subcutaneous fat that surrounds our bodies.

Another, more correct name for belly fat is Visceral fat or omental fat -- that is, fat in your omentum, a piece of webbing that hangs off your stomach just beneath your ab muscles, sort of like a mesh apron. Visceral fat has access to your portal circulation, the highway of blood vessels around your organs.

So now we know what it is and what the dangers are, what can we do about our belly fat? Well the clue is in the first paragraph of this article, and that is improved diet and exercising, as this will increase your metabolism and make you burn fat.

Increasing your metabolism to burn stomach fat may sound daunting, but do not worry to much as it is not that bad, and once you get into the swing of your new lifestyle you will come to love it, and the results you get.

Also, do not forget that exercise helps even if you don't lose weight as you are getting all round health benefits because of it. Exercise strengthens your muscles and helps get rid of the stubborn fat. Exercises to lose belly fat can be easy and most importantly fun. As your most probably aware by now belly fat can be an extremely stubborn pest to get rid of. Exercises to lose belly fat don?t have to be high impact aerobics or cardio activities. Although many think that in order to lose belly fat you need to job 15 miles a week, and do 50 sit-ups a day it?s the not the fact, something as simple as brisk walking is a great way to start.

But of course, exercising alone will not answer the problem either. It is best to complement your exercise with proper dieting, and again it is just making some simple choices such as increasing your portions of complex carbohydrates like fruits and vegetables, and reducing simple carbohydrates like white bread and refined pasta. And in addition, to help you lose weight, you should reduce your portion sizes and daily calorie intake. Increased triglycerides can raise the risk of damage to the pancreas. And do not forget to increase your protein as this really helps to boost your metabolism and build lean muscle tissue, but be aware you do not have to be eating lots and lots of red meat for protein as there are other sources to get protein from too.

Article source:

http://www.articlesbase.com/wellness-articles/belly-fat-what-causes-belly-fat-458984.html

Is It True That Belly Fat Raises Early Death Risk?

Thursday, July 16, 2009

Most people are not aware of the grave danger their belly fat puts them into. Apart from significantly increasing the risk of heart attack and diabetes, a recent research has proven that belly fat can make a considerable contribution to early death.

One of the largest and longest health studies which studied 360,000 Europeans was recently concluded and its results are conclusive. Led by lead author Tobias Pischon, MD, MPH, the study appears in the Nov. 12 issue of The New England Journal of Medicine.

Researchers found that people with the most belly fat had almost twice the risk of premature death than those with the least amounts of abdominal fat. “Our study shows that accumulating excess fat around your middle can put your health at risk even if your weight is normal He says. “There aren’t many simple individual characteristics that can increase a person’s risk of premature death to this extent, independent of smoking and drinking.”

Considering that belly fat can lead you to an early grave, here are some tips to help you lose belly fat quickly:

1. Healthy Eating: You need to know what foods to avoid and what foods to consume. Avoid junk food and other high calorie foods. Consume a lot of proteins and carbs like fresh vegetables and fruits, while avoiding refined carbs like white bread and pasta. Ensure that your body’s daily dietary requirements are met.

2. Active Lifestyle: Maintain a physically active lifestyle, control your alcohol intake and quit smoking.

3. Exercise: maintain a regular exercise regime to ensure that your body burns fat rapidly. Take brisk walks regularly. Play a sport of your choice on a regular basis.

4. Detox: Allow your body to remove all the harmful toxins from its systems on a regular basis.

Article source:

http://www.doublecool.com/is-it-true-that-belly-fat-raises-early-death-risk/

High Intensity Interval Training

Tuesday, June 30, 2009

Today we are going to cover High Intensity Interval Training (HIIT). You've probably heard about HIIT a lot these days because it is being used in a lot of programs for fat loss. Smart trainers know that it is much more effective than regular slow, boring cardio, and you actually get results as compared to other cardio workouts where you aren't seeing any results at all.

So HIIT means any type of sprint exercise that lasts from about 0-90 seconds. Anything longer than 2 minutes can get into what is known as aerobic interval training. Therefore, normally you want to sprint for 15, 30 or even 45 seconds, after which time you go down to a very easy period of exercise. That is one of the biggest mistakes most people make when doing interval training. Many people don't drop the intensity down low enough during the recovery period.

For example, if you are going at 10 mph and you only drop down to 8 mph then in effect you're really still doing cardio and not high intensity interval training. You will not allow you body to sufficiently recover from the sprint portion and so you won't be able to sprint hard at 10 mph the next time around.

So, you want to make sure you are going from hard to easy, or going from a sprint to a walk. It is okay to walk in interval training as this will allow you to work really hard and thus provide you with all the benefits of HIIT.

Fat Loss Interval Training

The interval training portion of your workouts is very important for fat loss. Not only has research shown that long, slow cardio doesnt work that well for fat burning, but studies also show that interval training works better to help you lose belly fat.

Unfortunately, just saying the words interval training can spare people, plus some trainers make interval training far too complicated for people who have never done interval training in the past.

The great news is that interval training can be done by everyone, even beginners, provided you have them exercise at the right level of intensity for their fitness level.

Belly Fat In Men: Why Weight Loss Matters

Belly fat in men — why it's dangerous and how to get rid of it.

Photo of Michael Jensen, M.D.
Michael Jensen, M.D.

If you're carrying a few extra pounds, you're not alone. But this is one case where following the crowd isn't a good idea. Carrying extra weight — especially belly fat — can be risky.

Michael Jensen, M.D., an endocrinology specialist at Mayo Clinic, Rochester, Minn., answers common questions about belly fat in men.

Why is belly fat a concern for men?

People who gain belly fat are at greater risk of serious health problems than are people who accumulate fat in other areas — and men are more likely than women to gain weight around the waist. Having a large amount of belly fat increases your risk of:

* Heart disease
* Stroke
* Some types of cancer
* Type 2 diabetes
* Insulin resistance
* High triglycerides
* Low levels of high-density lipoprotein (HDL), or "good," cholesterol
* Metabolic syndrome
* Sleep apnea


How can you tell if you have too much belly fat?

Your waist size is a good indicator of whether you have too much belly fat. Although measurements that compare your hip and waist circumference (waist-to-hip ratio) or compare your height and weight (body mass index) are more precise, your waist size alone can give you a good estimate. For most men, the risk factors for heart disease and other diseases increase with a waist size greater than 40 inches (102 centimeters).

To measure your waist:

* Place a tape measure around your bare abdomen just above your hipbone.
* Pull the tape measure until it fits snugly around you but doesn't push into your skin.
* Make sure the tape measure is level all the way around.
* Relax, exhale and measure your waist — no sucking in your belly!


Does age play a role in gaining belly fat?

As you age, you lose muscle — especially if you're not physically active. Muscle loss can slow the rate at which your body burns calories. In turn, if you don't limit your calories or increase your physical activity, you may gain weight.

Is belly fat inherited?

Your genes can affect your chances of being overweight or obese, as well as where you carry extra fat on your body. For most men, however, the problem likely has more to do with lifestyle than inherited traits.

Article source:
http://winndixiegrocerystores.com/belly-fat-in-men-what-you-need-to-know.html

by MayoClinic.com

Belly Fat Is Linked to Dementia Risk

Thursday, June 25, 2009

By January W. Payne

Posted March 26, 2008

You've heard the message: Having a bulging belly can be detrimental to your health. Extra weight around the midsection is known to increase one's risk of diabetes, heart disease, stroke, and early death. Now a new study, published today in the journal Neurology, suggests that having a larger belly in middle age may increase the risk of Alzheimer's disease and other forms of dementia.

The new study, which was based on data from more than 6,500 members of Kaiser Permanente in California, shows that "where you carry weight, more [so] than your total body weight, is a good predictor of dementia," says lead author Rachel Whitmer, a research scientist at Kaiser Permanente. "You can have a healthy body mass index but have a risk of dementia due to belly fat." Study participants were ages 40 to 45 when they entered the study between 1964 and 1973, and some were followed until 2006, when they were as old as 87.

Fifty percent of adults have "central obesity," or fat that has accumulated around their midsections, according to the new study. So what can you do to get rid of the extra weight? U.S. News asked Whitmer and Robert Reames, a Los Angeles-based personal trainer and nutritionist for the Gold's Gym Fitness Institute, for advice on how to reduce a bulging stomach.

• Know where you stand. If you're obese or overweight, "you really should get an idea of where you're carrying that weight," Whitmer advises. And remember, you're not out of the woods if you have a normal body weight. Even those with normal weight who carry extra fat in their bellies were shown to have an increased risk for dementia.

To figure out how much belly fat you have, use a tape measure to size up your midsection. Pull the tape measure around your tummy at about the level of your navel. Breathe normally and don't suck your stomach in while measuring. In women with a healthy weight, a belly circumference of 35 inches or more represents an unhealthy amount of belly fat, though some research suggests that even a girth of 33 or 34 inches is risky. In men, the risk for chronic disease goes up with a belly size of 40 inches or more, according to experts at the Mayo Clinic.

• Exercise regularly. "Get out there and move," Reames suggests, but don't assume that you can reduce your belly fat without working on the rest of your body. "Work out comprehensively... Put the focus on major muscle groups," he says. The good news, according to the Mayo Clinic, is that when people move more and eat less, belly fat is the first kind of fat to go.

• Eat healthfully. "Stay with whole, lean, natural foods," Reames says. Read nutrition labels and opt for polyunsaturated fats in place of saturated fats. Up your intake of complex carbohydrates like fruits and vegetables, and reduce the amount of simple carbohydrates like pasta and white bread in your diet. And, if you need to lose weight, reduce portion sizes and calorie intake.

• Get plenty of rest. Sleep deprivation is no good for your body and may contribute to a bulging belly, Reames says. Aim for eight to nine hours of shut-eye each night.

• Learn to manage your stress. Try to leave your office work at the office, Reames advises.

Article source:

http://health.usnews.com/articles/health/brain-and-behavior/2008/03/26/belly-fat-is-linked-to-dementia-risk.html

Belly Fat Doubles Women's Gallstone Risk

Tuesday, June 23, 2009

By Steven Reinberg
HealthDay Reporter

TUESDAY, Feb. 14 (HealthDay News) -- Women who put on a lot of weight around their waist are at nearly twice the risk of developing gallstones big enough to require surgical removal, researchers report.

Most gallstones are nuggets of built-up cholesterol. In affluent countries like the United States, gallstones remain the most common abdominal illness. In fact, Americans undergo more than 800,000 gallstone operations each year.

In a study led by Dr. Chung-Jyi Tsai, of the division of digestive diseases and nutrition at the University of Kentucky Medical Center, Lexington, researchers collected data on more than 42,000 women participating in the Nurses' Health Study.

The women in the study were 39 to 66 years of age in 1986, when the gallstone study began. At that time, none of them had had gallstones. As part of the study, the women provided waist and hip measurements and details of their normal diet.

Reporting in the Feb. 13 online issue of Gut, the researchers found that nearly 3,200 of the women needed to undergo gallstone surgery by the year 2000.

Compared to women with waistlines at or under 26 inches, women with waistlines of 36 inches or more faced double the risk of developing gallstones requiring surgical removal, the researchers found.

In addition, higher waist-to-hip ratio -- a calculation of waist size divided by hip size -- also increased the risk of gallstones. Women with a ratio of 0.86 were 40 percent more likely to have gallstones compared with women whose ratio was 0.70 or less.

How might belly fat boost gallstone risk? The researchers point out that this type of fat is more "metabolically active" than fat found elsewhere on the body. In addition, earlier research has also tied gallstones to the metabolic syndrome -- a constellation of risk factors for heart disease that includes excess abdominal fat.

And what about risks for men? According to experts at the National Digestive Diseases Information Clearinghouse, women between 20 and 60 years of age are twice as likely to develop gallstones compared with men. However, that disparity fades with age, meaning that men and women are equally likely to develop stones once they pass 60.

One expert said the study shows that widening waistlines are an important risk factor for gallstones in women.

"This is a way of fine-tuning obesity-related causes of gallstones," said Dr. Joanne A. P. Wilson, a professor of gastroenterology at Duke University. A bulging midriff is also associated with a risk of heart disease, she added.

"The bottom line is that women should control their weight," Wilson said.

Another expert stressed that most gallstones won't require surgery, however.

"At the present time, ultrasound screening for gallstones is not recommended because the majority of patients with gallstones get through life without ever having problems or symptoms," said Dr. Alan F. Hofmann, a research professor of medicine at the University of California, San Diego.

"Someday, we may screen and treat gallstones medically, but that has been judged not to be cost-ineffective because so many patients would be treated unnecessarily," he added.

Article source:

http://sexualhealth.e-healthsource.com/index.php?p=news1&id=530990

The Turbulence Training Beginner 101 4-Week Workout Program

Monday, June 22, 2009

A Powerful Introductory Program That Will Begin to TRANSFORM Your Body and Change Your Life Forever!


In Turbulence Training Beginner 101, there is a combination of exercises that will not only ease you into the workout routine, but also kick-start that metabolism of yours and begin to blast away the fat.

Stop Drinking Soda!

Soda remains one of the top beverages of choice for millions of people and unfortunately for some, it has become an addiction. Many people are addicted to soda and find it difficult to kick the habit. I have witnessed people drink entire cases of soda throughout the day while working. Can after can, or bottle after bottle, soda is adding excessive pounds to many people's waistlines year after year. The extra calories and sugar content are turning into fat in people's stomachs. Choosing to stop drinking soda can help lose the extra weight.

How Soda Can Increase Belly Fat

Soda contains everything our bodies do not need. Sugar, phosphoric acid, caffeine, artificial colors, and more are added to these beverages. The sugar content alone is what causes much of the weight gain in people. The average can of soda can contain 10 teaspoons of sugar. Imagine drinking 1 or more sodas per day. That is consuming extra calories as well as excessive amounts of sugar that turn into fat when not burned.

If you lead a sedentary lifestyle, drinking soda on a regular basis is one of the quickest ways to gain weight. This weight gain, particularly in your stomach, may lead to other health problems such as obesity, diabetes, or heart disease.

Easy Ways to Stop Drinking Soda

Many people may feel that giving up soda is a hard thing to do. I used to think the same way and grew up drinking soda. I drank soda with almost every meal. I didn't think it would be easy to give up, but to my surprise, it was easier to give up than I thought. Here is what I did to break my soda habit.

• Stop buying soda when you grocery shop
• Buy sparkling water or mix club soda with fruit juice
• Drink water, iced tea, or juice when dining out
• Keep cold water in the fridge at all times

The simple method of not having soda in your home will help you to break the habit much faster. You will become accustomed to drinking other beverages to take its place. It is important not to swap soda for another soft-drink that contains just as much sugar. Beware of drinks that market themselves as health drinks yet contain just as much sugar. Read the labels on all of your beverages.

Are you ready to stop drinking soda and lose belly fat? Visit belly fat cure and discover various simple methods to lose weight.

Article Source:

http://EzineArticles.com/?expert=Kim_Cooper

Turbulence Training Youtube Videos

Sunday, June 14, 2009

hey guys, check this up!

Turbulence Training Workouts Videos in Youtube



it covers:

- upper back exercises
- fat loss interval training
- ab exercises
- belly off body weight 500 workout

and MANY MORE!!!

CLICK HERE!

FREE! The 5 Secrets to Burning Stubborn Female Fat and Boosting Metabolism

Finally...
The 5 Secrets to Burning Stubborn Female Fat and Boosting Metabolism Are Revealed!


You will also receive a FREE subscription of Turbulence Training for WOMEN ONLY email newsletter female-specific diet and exercise secrets to help you burn stubborn belly fat.

GET IT NOW!

FREE 10 Minutes Workouts

Saturday, June 13, 2009

You don't need to pay a single cent for these proven fat burning workouts from the #1 expert in fat burning workouts you can do at home.

Download the free 10-Minute Turbulence Training Workout Program below:


DOWNLOAD FREE SAMPLE WORKOUTS

The Turbulence Training for Buff Dudes and Hot Chicks

A Program That Will Knock Your Socks Off and Kick Your Butt Into Shape in Only 4 Weeks…

• Extra supersets
• More abs exercises
• Absolutely, shorter Interval workouts
  

You better believe it! After listening to TT users' recommendations, I entered the Turbulence Training Lab with one goal in mind….to produce a program that went above and beyond what anyone could have wanted or even expected. And I am convinced that with TT Buff and Hot you will not be disappointed. In fact, this program could quite possible become an instant classic among TT users!

JOIN NOW!

With Buff and Hot in your arsenal, I GUARANTEE that your friends will think you're on the latest fat burner! But your friends won't be the only ones to take notice of your dramatic transformation, everyone will, including YOU!

Well, Good Luck!

Bishrul Hafi
Turbulence Training

Turbulence Training Big 5 Fat Burning Exercises

Hi!

I've got great news!

Due to popular demand, world-famous trainer Craig Ballantyne, author of the best-selling program, Turbulence Training, has FINALLY unlocked the vault to ALL of his world-famous fat loss, muscle building, and bodyweight workout programs.

And he's practically giving them away for less than 10 bucks!

No matter what your goal, he has a program to help you. If you want to do circuits, you'll find it.

If you want to use kettlebells and bodyweight exercises, you can do that too.

Want to workout in 10-12 minutes? There's a Turbulence Training program that does that!

But here's my favorite program, it's called TT Big 5 Circuit Workouts and you can get it for only $9.95.



Heck, that's less than a day pass at most gyms!

Just go HERE and grab this program!


Let me know how it goes,

Bishrul Hafi
Turbulence Training

Is Yogurt Really the Cure for Belly-Fat?

Friday, June 12, 2009

by Tanya Wilson on May 9, 2009

We all know by now that fat-free yogurt is a great food for dieters and those who just want to eat healthy. It is high in calcium and protein, and has lots of good bacteria to aid with digestion. But have you noticed that it’s also being touted as the latest fat-burning food, especially for belly-fat?

Have you heard of the yogurt diet, or noticed ads for nearly every kind of yogurt, displaying women who are on diets, and women who don’t need to be on diets wearing sweatsuits? Have you ever wondered why the Dannon (Danone) commercial for Activia, doesn’t just say it helps with constipation, but instead displays a very trim waist shedding ??what exactly?? It almost looks like it could be shedding pounds of fat, not something completely different.

And yes, there is now some science to back up these implications, BUT guess who’s sponsoring these studies? General Mills (makers of yoplait), Dannon, and the National Dairy Council, just to name a few. (To see examples of studies they’ve sponsored, just click the highlighted names.)

And is there a marketing agenda? Of course there is. Here’s one glaring example in the US:

3 A Day Campaign: http://www.innovatewithdairy.com/

While these studies may be based on scientific research, we have to consider the source, and that is: Manufacturers Who Want Us to Purchase Their Products.

So, what are they saying is the magic ingredient in yogurt that spurs fat burning? Is it the calcium? Is it the probiotics? Is it the milk protein? Is it because it’s a low-glycemic food? Will we have yogurt extract diet supplements now??? It’s simply not clear. Instead, we have to take the “activia challenge” for two weeks (and then continuously for the rest of our lives), or replace breakfast with a serving of yoplait—which is loaded with artificial ingredients.

What’s wrong with a 1/2 a cup of all-natural, organic, low-fat yogurt, or delicious Greek yogurt, sprinkled with a some healthy granola and a little fruit? Should I now feel guilt if I’ve eaten whole grain toast with natural fruit-spread, and an apple instead?

My point is about balance. Yogurt will not provide every nutrient the body needs. While it is a wonderful food, so is skim milk, and so are veggies, fruits, and whole grains… Let’s not do our health a disservice by omitting other healthy foods from our diets.

Despite the brand-names’ claims, let’s keep in mind that a healthy diet is about balanced nutrition. Losing weight is about burning fat through activity and not taking in more calories than our bodies actually use. Low-cal/low-fat products can aid us along the way, and yogurt is one of these, but it’s not the be-all-end-all.

One last point to keep in mind is that all of the studies involved low-calorie diets and activity, and for all of the claims made by manufacturers there is always a note mentioning that exercise and a low-calorie diet should go along with their product.

Article Source:

http://www.dietivity.com/is-yogurt-really-the-cure-for-belly-fat/

Belly fat || weight cycling ups kidney cancer risk

Saturday, June 6, 2009

Postmenopausal women who are overweight or obese appear to have a greater risk of developing, renal cell carcinoma, a common form of kidney cancer, and study findings suggest that a larger waist girth and a history of weight loss and regain further increase this risk.

"Our study suggests that the risk of renal cell carcinoma can be lowered if overweight individuals lose excess central body fat and then maintain stable weight at a more desirable level," Dr. Juhua Luo, of Karolinska Institutet, Stockholm, Sweden told Reuters Health.

Luo and colleagues analyzed data from more than 140,000 U.S. women, aged 50 to 79 years, enrolled in the Women's Health Initiative study.

They compared associations between the development of renal cell carcinoma, a cancer of the lining of the kidney, and the women's body weight and frequency of weight loss and regain (weight cycling) over an average of 7.7 years.

The findings are published in the American Journal of Epidemiology.

Overall, obese women with a body mass index (BMI) at or above 35, had a 60 percent excess risk of renal cell carcinoma compared with women of normal weight (BMI less than 25), the researchers note. This risk increased 3 percent for every unit increase in BMI.

When the investigators analyzed abdominal obesity as an independent risk factor they found that each 0.1-unit increase in waist-to-hip ratio increased the risk of developing renal cell carcinoma by 24 percent.

Moreover, women with a history of 10 or more weight cycles had more than double the risk of developing renal cell carcinoma, compared with women who held a steady weight over the study period, the investigators note.

The researchers say their findings provide further evidence that obesity, particularly central adiposity, is associated with increased risk of developing renal cell carcinoma, and that a history of weight cycling may further increase this risk among postmenopausal women.

Article source:

http://www.chinadaily.com.cn/lifestyle/2007-10/06/content_6154740.htm

Is Your Brain Connected to Your Belly?

Friday, June 5, 2009

Alzheimer's disease has a number of risk factors that are only now beginning to be understood. One of the most unexpected risk factors (at least unexpected by me) is the link between mid-life belly fat and Alzheimer's disease risk. Let's call it the belly-brain link.

What is the Belly-Brain Link?

A solid study of over 6,000 people showed a link between belly fat in mid-life and the development of Alzheimer's disease in later life. These people had their belly fat (abdominal fat) measured when they were in their 40s. After an average of 36 years, 16% of the people in the study developed dementia (a symptom of Alzheimer's disease). People with the highest amounts of belly fat were almost three times more likely to develop dementia than those with the lowest amounts of fat.

Bigger Belly, Triple Risk

This tripling of risk does not bode well for most Americans. Over 50% of us have too much belly fat. Between the increase of risk factors such as belly fat and the longer lifespan of Americans, Alzheimer's disease is expected to become more and more common in the decades ahead.

Does Belly Fat Cause Alzheimer's Disease?

We really can't say that at all. Belly fat is linked to a higher risk of dementia (which can develop into Alzheimer's disease), but we don't know if people who put on belly fat may have a genetic difference that also creates an increase on dementia risk. But it seems like keeping off the belly fat is a good idea, not just for your brain but for your heart too.

Keep Off the Belly Fat

The best way to trim your belly fat is to watch your diet and increase your exercise (nothing new there). Work on eating more fruits and vegetables and less junk. Here is a simple rule to try: It doesn't count as a vegetable if it touches cheese, butter or cream. Use olive oil and spices to flavor your vegetables, and eat at least 2 fruit snacks every day.


Article Source:
http://longevity.about.com/od/mentalfitness/a/belly_dementia.htm

Blueberries May Help Reduce Belly Fat, Diabetes Risk

Wednesday, June 3, 2009

"ScienceDaily (Apr. 20, 2009) — Could eating blueberries help get rid of belly fat? And could a blueberry-enriched diet stem the conditions that lead to diabetes? A new University of Michigan Cardiovascular Center study suggests so..."

The new research, presented April 19 at the Experimental Biology convention in New Orleans, gives tantalizing clues to the potential of blueberries in reducing risk factors for cardiovascular disease and metabolic syndrome. The effect is thought to be due to the high level of phytochemicals – naturally occurring antioxidants – that blueberries contain.

The study was performed in laboratory rats. While the animal findings suggest blueberries may be protective against two health conditions that affect millions of Americans, more research should be done.

The researchers studied the effect of blueberries (freeze dried blueberries crushed into a powder) that were mixed into the rat diet, as part of either a low- or high-fat diet. They performed many comparisons between the rats consuming the test diets and the control rats receiving no blueberry powder. All the rats were from a research breed that is prone to being severely overweight.

In all, after 90 days, the rats that received the blueberry-enriched powder, measured as 2 percent of their diet, had less abdominal fat, lower triglycerides, lower cholesterol, and improved fasting glucose and insulin sensitivity, which are measures of how well the body processes glucose for energy.

While regular blueberry intake reduced these risks for cardiovascular disease and metabolic syndrome, the health benefits were even better when combined with a low-fat diet.

In addition to all the other health benefits, the group that consumed a low-fat diet had lower body weight, lower total fat mass and reduced liver mass, than those who ate a high fat diet. An enlarged liver is linked to obesity and insulin resistance, a hallmark of diabetes.

The rats in the study were similar to Americans who suffer fatty liver disease and metabolic syndrome as a result of high-fat diets and obesity. Metabolic syndrome is a group of health problems that include too much fat around the waist, elevated blood pressure, elevated blood sugar, high triglycerides, and together these conditions increase the risk of heart attacks, strokes and diabetes.

But were the health benefits seen in rats a result of losing abdominal fat, or something else?

“Some measurements were changed by blueberry even if the rats were on a high fat diet,” says E. Mitchell Seymour, M.S., lead researcher and manager of the U-M Cardioprotection Research Laboratory. “We found by looking at fat muscle tissue, that blueberry intake affected genes related to fat-burning and storage. Looking at muscle tissue, we saw altered genes related to glucose uptake.”

Steven Bolling, M.D., a U-M heart surgeon and head of the Cardioprotection Laboratory, says: “The benefits of eating fruits and vegetables has been well-researched, but our findings in regard to blueberries shows the naturally occurring chemicals they contain, such as anthocyanins, show promise in mitigating these health conditions.”

Although the current study was supported by the U.S. Highbush Blueberry Council, which also supplied the blueberry powder, the council did not play a role in the study’s conduct, analysis or the preparation of the poster presentation.

Article source:

http://www.sciencedaily.com/releases/2009/04/090419170112.htm

Belly Fat Linked to Risk of Migraines

"Study Shows Excess Belly Fat May Increase Risk of Migraines for Men and Women Under 55"

By Salynn Boyles
WebMD Health News

Reviewed by Louise Chang, MD

Feb. 13, 2009 -- Belly fat has been linked to increased risks for heart disease and diabetes. Now new research suggests it may also be linked to an increased risk for migraines, at least until middle age.

Waist circumference was found to be a better predictor of migraine activity than general obesity in both men and women up until age 55.

Earlier research has linked obesity with an increase in the frequency of migraines in people who already have them. But the new study is one of the few to suggest that obesity raises the overall risk for migraines.

And it is the first to examine whether belly fat may play a specific role in migraines and severe frequent headaches.

The findings will be presented in April at the annual meeting of the American Academy of Neurology (AAN) in Seattle.

Belly Fat and Migraines

Researchers from Philadelphia's Drexel University College of Medicine examined data collected from more than 22,000 participants in the ongoing National Health and Nutrition Examination Survey (NHANES).

The survey included measurements of both abdominal obesity, measured by waist circumference, and overall obesity, as determined by body mass index (BMI). The data also include self-reported estimates of migraine and severe headache frequency.

Women are three times as likely as men to suffer from migraines. Researcher B. Lee Peterlin, DO, tells WebMD that the findings may help researchers understand this gender difference.

"This may be one piece of the puzzle," she says. "This does not suggest that if you lose your extra abdominal fat it will cure your migraines. But it may be a clue to help explain the sexual dimorphism in migraine."

Even after controlling for overall obesity, excess belly fat was associated with a significant increase in migraine activity in both men and women between the ages of 20 and 55.

"This is the age when migraine is most prevalent," she says. "Our findings suggest that both general obesity and abdominal obesity are associated with an increased prevalence of migraine in this age group."

Women with extra belly fat were 30% more likely to experience migraines than women without excess belly fat, even after accounting for overall obesity, risk factors for heart disease, and demographic characteristics. The link between belly fat and migraines in men in this age group was not significant when accounting for these factors.

Migraines in Women

The findings suggest that belly fat is an important risk factor for migraine, but it may be more important in women than in men, Peterlin says.

After age 55, carrying extra weight around the middle appeared to be associated with a slight decrease in migraine risk in women, but the reasons for this are not clear.

"That was a surprise," Peterlin says. "It appears that there is an impact at every age, but it changes. In women under 55, belly fat is bad. But over 55, having belly fat may actually be mildly protective against migraine."

Migraine researcher Stephen Silberstein, MD, tells WebMD that the new research raises more questions than it answers.

Silberstein is a spokesman for the American Academy of Neurology and a professor of neurology at Thomas Jefferson University in Philadelphia.

"The large population-based studies indicate that obesity correlates with the frequency, but not the presence of migraines," he says. "This is the first time anyone has looked at abdominal girth and they found that it predicts the presence of migraines. This is an interesting observation, but these findings would definitely need to be duplicated."

Article source:

http://www.webmd.com/migraines-headaches/news/20090213/belly-fat-linked-to-risk-of-migraines

Turbulence Training 21-Day Trial Offer

Saturday, May 30, 2009

Skeptical?

Well, This is Your Chance to Take Me Up On An Outrageous NO- RISK Trial of Turbulence Training, Where You'll Discover How to Burn Belly Fat In Only 3 Short Workouts Per Week

You see, I'm going to let you try the Turbulence Training Program and ALL of the Bonuses for Less Than Five Bucks.

For 21-days you'll get to try the Turbulence Training workouts and all you pay is $4.95 during that time. Heck, you can spend that much in a Starbucks just for a coffee!

This program usually costs $39.95, but you can start a 21-day trial for only $4.95. If you like it, you'll be billed the remaining $35.00 investment at the end of your 21-day trial period.

And nothing will be held back. You'll get access to the entire Turbulence Training for Fat Loss system, plus you'll still get your free membership into the TT Member's area where you can ask me any question you want about your fat loss workouts and nutrition program.

You have nothing to lose. If you don't like the program, you can ask for your money back. So there is no risk to you. Instead, you can get started on the world's most popular home-gym fat burning workout program that you can do with minimal equipment and in minimum time to help you burn belly fat.

Say goodbye to long, slow, boring cardio workouts that don't burn anything but your time away. Instead, you'll get proven fat burning workouts used by over 8,771 men and women to lose over 41,000 pounds of disgusting body fat.

Plus, you'll get Dr. Chris Mohr's Nutrition for Fat Loss Guidelines, and all of the bonus workouts that come in the Turbulence Training for Fat Loss package.

This program usually costs $39.95, but you can start a 21-day trial for only $4.95. If you like it, you'll be billed the remaining $35.00 investment at the end of your 21-day trial period.

Click here to download your $4.95 Full-Access Fat Burning Trial Offer

"Steve Hays Reverses the Aging Process & Loses Man Boobs...By Losing 33.4 Pounds of Fat and 7.5 Inches From His Gut in Just 12 Weeks"

"12 weeks ago, I was nearly 34 pounds heavier. I was 271 pounds, the heaviest I’d ever been in my life. I felt fat. My XL clothes were tight, and I had just bought size 40 jeans (a first in my life). Despite all this, I didn’t do anything about it, until my 3 year old son asked me why I had “big boobies.” I can’t think of a more embarrassing question a son can ask his Dad.

I have three kids, and my oldest is only 4 years old, so I didn’t have a lot of time to dedicate to getting in shape. I thought it took 90 minutes a day, 6 days a week to get into shape. In addition, I’ve never been able to stick with a nutrition or workout plan for longer than a month. Then I read about Turbulence Training.

With Turbulence Training, I never worked out more than 3 days a week. Turbulence Training works. I am proof of that."
Steve Hays

"Emily Johnson Fits Back Into Her Skinny Jeans, Losing 15.5 Pounds, 5.3% Body Fat, 2 Inches from Her Waist, and 4 Inches of Belly Fat"

"When I began my transformation, I had been trying for years to lose weight. What I appreciate most about Craig’s system is its simplicity. I am now spending less time in the gym than before and getting my best results ever.

I never realized how much of a difference social support can really make but being surrounded by the other amazing people on the TT forum who were all working towards a similar goal and facing similar challenges was an integral part of keeping me motivated and moving towards my goal.

During my 12 week journey I lost 15.5 lbs, inches off everywhere, and 5.3% body fat...I was able to take “after pictures” fitting comfortably into a pair of size 27 jeans that I haven’t fit into in years!

I guess the only thing I can say is thanks so much to Craig for creating this incredible system and to all of my fellow transformers who were an unending source of motivation, support, and inspiration."
Emily Johnson

PS - If you are sick and tired of doing all that cardio and getting NO results, then change your workout today and grab the Turbulence Training system for only $4.95.

Your results are guaranteed by my 100% money back promise. If you aren't satisfied with your results from the program, just let us know and you'll be refunded your $4.95 before the end of the 21-day trial and you won't be billed any additional charges.

You have nothing to lose but your body fat and your belly. Get started with Turbulence Training today!

Abdominal Obesity = Belly Fat

Abdominal obesity colloquially known as belly fat or clinically as central obesity, is the accumulation of visceral fat resulting in an increase in waist size. There is a strong correlation between central obesity and cardiovascular disease.^[1]

Visceral fat, also known as organ fat or intra-abdominal fat, is located inside the peritoneal cavity, packed in between internal organs and torso, as opposed to subcutaneous fat which is found underneath the skin, and intramuscular fat which is found interspersed in skeletal muscle. Visceral fat is composed of several adipose depots including mesenteric, epididymal white adipose tissue (EWAT) and perirenal depots. An excess of visceral fat is known as central obesity, the "pot belly" or "beer belly" effect, in which the abdomen protrudes excessively. This body type is also known as "apple shaped", as opposed to "pear" shape, in which fat is deposited on the hips and buttocks.

Abdominal obesity, colloquially known as belly fat or clinically as central obesity, is the accumulation of visceral fat resulting in an increase in waist size. There is a strong correlation between central obesity and cardiovascular disease.^[1]

Visceral fat, also known as organ fat or intra-abdominal fat, is located inside the peritoneal cavity, packed in between internal organs and torso, as opposed to subcutaneous fat which is found underneath the skin, and intramuscular fat which is found interspersed in skeletal muscle. Visceral fat is composed of several adipose depots including mesenteric, epididymal white adipose tissue (EWAT) and perirenal depots. An excess of visceral fat is known as central obesity, the "pot belly" or "beer belly" effect, in which the abdomen protrudes excessively. This body type is also known as "apple shaped", as opposed to "pear" shape, in which fat is deposited on the hips and buttocks.

Causes

The immediate cause of obesity is net energy imbalance--the organism consumes more usable calories than it expends, wastes, or discards via elimination. The fundamental cause of obesity is not well understood, but is presumably a combination of the organism's genes and environment. The specific cause of central distribution of fat is also not well understood.

In humans, central obesity is correlated with overeating and a sedentary lifestyle. Hypercortisolism, such as in Cushings syndrome also leads to central obesity. Many prescription drugs can also have side effects resulting in obesity.

Health risks

Central obesity is associated with a statistically higher risk of heart disease, hypertension, insulin resistance, and diabetes mellitus type 2 (see below). Belly fat is a symptom of metabolic syndrome, and is an indicator used in the diagnosis of that disorder.^{[4][5][6] [7]}

Central obesity can be a feature of lipodystrophies, a group of diseases which is either inherited, or due to secondary causes (often protease inhibitors, a group of medications against AIDS). Central obesity is a symptom of Cushing's syndrome^[8] and is also common in patients with polycystic ovary syndrome (PCOS). Central obesity is associated with glucose intolerance and dyslipidemia.

Source:
http://en.wikipedia.org/wiki/Belly_fat

Thursday, May 28, 2009

"With Craig Ballantyne's Revolutionary Turbulence Training System, You Can Now Lose Fat While Gaining Muscle At The Same Time With Just 3 Short, (But Intense) Home Fitness Workouts A Week"

Today is your last day(MIDNIGHT) to get a free 3-month Turbulence Training membership...

...and you can get it when you take the Turbulence Training trial offer.

A $59.85 value for only $4.95...

Click here to get started:

FREE 3-MONTH MEMBERSHIP!

Helping you transform your body this summer,

Bishrul Hafi

PS - This offer expires on Thursday at midnight.

Click here so you don't miss out:

GET THE TRIAL OFFER!

Shopping Tips For a Low Calorie Diet

Quick weight loss is something that we all want to achieve. Some of the basic factors behind weight loss success are: routine fitness, healthy nutrition, healthy sleeping cycle, low stress levels, motivation, and will power. Understanding all of these principles is the key to attaining your goals. In this article I will discuss one of these areas. I will list several nutrition tips for a low calorie diet.

1. Make the switch to whole grains. Too many of us are still buying refined grains. Breads, muffins, bagels, pasta, basically everything is now available in whole grain form. Simply make the switch and watch your energy soar and your waist line decrease.

2. Eat more fresh produce. Consuming fruits and vegetables is very beneficial. Not only are these garden products laden with vitamin and minerals, but they also help us lose weight by providing our bodies with beneficial fiber and roughage. So don't afraid to consume 5 a day!

3. Always buy lean meats. Be sure that you choose the leanest meat possible and consume only one serving (3 oz). Furthermore, keep in mind that meat is not the only source of protein. You can also consume beans and fish.

4. Always buy low fat dairy products. Milk, butter, yogurt, cheese, no matter what the product may be always buy it with 2 % or less butterfat.

5. Eliminate junk food and sodas from your menu. Snack healthy by purchasing baked treats and dark chocolate squares.

These five tips will help you lose weight and improve your overall wellbeing. Other weight loss tips include whey nutrimelt shakes, all natural diet pills, and routine physical activity. So if you want to lose weight, be sure that you are following a healthy diet and exercising regularly.

Lauren S. Johnson writes health articles about fitness and nutrition. Some of her favorite passions include studying the medicinal benefits of herbal remedies, diet pills.

Article Source: http://EzineArticles.com/?expert=Lauren_S_Johnson

Get Rid of Belly Fat After Pregnancy

Wednesday, May 27, 2009

Getting back in shape after pregnancy is very difficult for many women. Getting rid of belly fat is even more difficult. A pregnant woman, if she does not watch what she eats, will gain weight that is almost twice her normal size during the course of her pregnancy. After giving birth, some of the weight is lost although she will find that her tummy is not the same as before. So many moms are asking, "What it the best way to remove fat after pregnancy?"

Before we start, it is best to keep in mind that in any weight loss program, proper diet and exercise always produce maximum results. It is also best to consult your OB Gynecologist if you are fit to start any exercise or diet plan. Now with that said, let us start.

Post-pregnancy belly fat is not easy to remove if there is still underlying fat in the abdominal area. Therefore, the best way to get rid of it is a gradual return to normal dieting and exercising. For example, a new mom can start by doing stretching and breathing techniques. Proper breathing serves to retain your core muscles and shorten them It tones and strengthens the stomach muscles and removes belly fat.

Abs workouts, like crunches, are also important in getting rid of belly bulges and even sculpting the tummy. You can start with 20 crunches a day, gradually increasing the number as your body gets used to the routine each day.

Lastly, perform these exercises with proper eating habits. Avoid too much carbs, sweets, and fatty foods because they can easily accumulate in the middle area. Also, eat complex carbs, proteins, fibers, fruits, and vegetables that are easy to digest.

Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?

Try Turbulence Training!

Article Source: http://EzineArticles.com/?expert=Faviano_Torres

Women Over 40 | Diet Mistakes to Avoid

Women over 40 diets aiming at losing belly fat are often complicated. But there are several easy to understand components a successful lose belly fat program for women over 40 needs to have. It is especially important to understand that it is not only about the diet. Exercise and relaxation are important too. After reading this article you will know the main components of a successful lose belly fat program.

Diets for women over 40 wanting to lose belly fat need to make sure that the blood sugar level is always as constant as possible. The best way to achieve this is to have small meals every 2 to 3 hours. Sugar and other simple carbohydrates will give you a spike in your blood sugar level. You need to avoid trans fats and saturated fats as much as possible. So, go low on milk and chocolate, red meat and palm oil.

For your exercise program make sure it includes three components. First, you need to do cardio with varying intensity level. It is really important that you challenge yourself with high-intensity intervals. Second, strength training will build your muscles. Muscles burn fat even when you're not exercising. Third, you need to do exercises to strengthen your core. Yoga is great for that. You might include some abs exercises as well.

Very important, yet often overlooked component to lose belly fat for women over 40 is relaxation time. Once again, yoga is very suitable for that. And, most importantly make sure you get enough sleep. You can't lose belly fat when you're stressed out all the time. Make sure you get enough time for yourself and maybe a hobby.

If you want to lose belly fat you need to look into your eating and exercise habits and getting enough relaxation time. Diets alone will not help you. You might consider a specialized program for women over 40.

Perry Permann

Article Source: http://EzineArticles.com/?expert=Perry_Permann

Exercise Eliminates Harmful Effects of Belly Fat

Monday, May 25, 2009

Belly fat has been linked to the development of metabolic syndrome that can lead to diabetes, heart disease and stroke. A new study shows that moderate exercise eliminates the harmful inflammatory effects of abdominal obesity, even without dieting.

The study from University of Illinois looked at how belly fat releases harmful chemicals that produce low-grade inflammation throughout the body, promoting disease. They compared the effects of exercise and diet in mice, finding that exercise alone can reduce disease risk, mediating the harmful effects of belly fat. Mice that were obese exercised, remained sedentary, or ate a low fat diet combined with exercise for six to twelve weeks, providing the researchers with evidence that exercise eliminates the harm associated with belly fat.

Vicki Vieira, the lead author of the study says the study was surprising, showing that either diet or exercise lowered inflammation from belly fat, reducing the harmful effects of belly fat. "The surprise was that the combination of diet and exercise didn't yield dramatically different and better results than diet or exercise alone."

Fat tissue releases inflammatory chemicals. According to Jeffrey Woods, a U of I professor of kinesiology and community health and faculty member in the U of I Division of Nutritional Sciences and the Integrative Immunology and Behavior Program, “Belly fat is particularly dangerous because it produces inflammatory molecules that enter the bloodstream and increase the risk of heart disease and diabetes. Obese people have higher levels of circulating inflammatory markers, such as C-reactive protein (CRP), which are produced and secreted by fat tissue. This inflammation then triggers the systemic diseases linked with metabolic syndrome, such as Type 2 diabetes and heart disease."

Even when the mice ate a high fat diet, the benefits of exercise were apparent, making an emphasis on exercise alone an important behavioral approach that might reduce disease risks associated with obesity and belly fat.

Woods says his team believes that exercising, even for those who struggle with belly fat can yield positive results that lead to reduced risk of developing type 2 diabetes and heart disease.

The researchers say walking 30 to 45 minutes a day five days a week should eliminate the harmful effects of belly fat, reducing risk of type 2 diabetes and heart disease.

http://ajpendo.physiology.org/cgi/content/abstract/296/5/E1164?

Super Fast Wedding Weight Loss Tips For Nervous Brides to Be

Saturday, May 23, 2009

Are you a nervous bride who is eating everything in sight and worried you won't fit into your wedding dress come the big day? Are you so busy making plans that you aren't taking care of yourself? Here are some tips on how to lose weight without sacrificing your planning time.

• Keep healthy snacks within reach - apples, bananas, carrot sticks; these all things you can put in your purse and eat on the run.

• Drink your water - keep a water bottle with you wherever you go, so you can sip throughout the day.

• Don't forget your fiber - choose whole grain foods whenever possible. These will keep your system running smoothly, and keep you from getting too hungry.

• Take a multi-vitamin - there are times you are going to be so busy you will not have time to eat properly. Taking a vitamin will ensure you're getting the nutrition you need. You don't want to faint from malnourishment halfway down the aisle!

• Get some exercise - this may be tough, but try for at least 15 to 20 minutes a day. Go for a walk or run, play a sport or pop in a home video. Not only will this help you lose weight, but exercise is a great stress-reliever.

• Time Block - Use your daytimer to block out chunks of time of when you're going to exercise, when you're going to eat, etc. This really helps keep you organized and on track.

Planning the most important day of your life can be exhilarating, overwhelming and just plain exhausting! If you have weight to lose, your stress levels may be even higher. If you follow the above tips, you will be fit and trim for your wedding, and be the blushing bride everyone will admire!

Article Source: http://EzineArticles.com/?expert=Mary_Mason

Politically Incorrect Holiday Fat Loss Tips

I was at a big event last week and was reminded how important it is to have strategies for this season of high-calorie parties and busy schedules. But I get ticked off by the tired old suggestions you find on the Internet or in magazines like Woman's World.

Often the suggestions are lack any substance, because the writers don't want to imply you actually have to make a sacrifice to succeed. They make fat loss sound easy, as if all you had to do was park at the far end of the parking lot and you'd burn all the calories from 5 shortbread cookies.

Well it doesn't work that way...So here are my politically incorrect, unique Turbulence Training strategies to help you keep off the holiday pounds.

By the way, I "borrowed" a few ideas from contestants in my Turbulence Training Transformation Contest. The Transformation is rocking with social support and success stories right now, even while the rest of the world struggles with weight gain, these TT users are losing fat over the holidays.

Strategy #1 - Green Tea & Almonds

One of the most common tips you'll hear is to "fill up" before you
go to a party where there will be lots of goodies.

Unfortunately, most people I talk to have no luck with this tip.
Most people still go to a party and eat everything in sight.

But recently TT users have told me that having a cup of Green Tea and one ounce of almonds has helped them avoid holiday cravings better than anything ever before.

The fiber from the almonds reduces appetite while the small amount of caffeine from the Green Tea seems to increase mental alertness and keep you "energized" at the party.

Hopefully that might work for you...

Strategy #2 - Don't waste your time on any fancy cardio programs

Listen, the bottom line over the holiday season is that your success depends almost entirely on your nutrition.

You can't expect to hit the cardio confessional and burn off last
night's 2000 calorie smorgasboard. That's a 4-hour workout. Instead, don't get into that situation in the first place.

Here are more nutrition tips:

- Focus on portion control (and if you have no discipline, forget
even trying to eat just one)
- Nix all drinks mixed with calorie-containing beverages, or better yet, just stop getting drunk. Period.
- Write down everything you eat to identify your problem spots. Then do whatever you need to do to eliminate your weaknesses. If you don't record your nutrition, chances are you'll miss big
opportunities to change your diet and lose fat.

Strategy #3 - Take care of yourself first.

My friend Holly Rigsby (of http://www.fityummymummy.com) is always reminding busy moms to take care of themselves first, and I think that suggestion applies at this time of year to everyone.

So take a deep breath. Ask yourself as you're running around to
please everyone else, "Have you set aside time for yourself"

Be selfish. Make sure you have had some exercise time, some good nutrition, and some rest before overextending yourself and doing too much for other people when you haven't taken care of yourself and your goals first.

Strategy #4 - Get on a roll

This one comes from a TT Transformation contestant who is too busy losing fat to get off track over the holidays.

Don't procrastinate till January 1st. Get started now. Dozens of
men and women are doing their Turbulence Training Transformations right now - through the heart of the holiday season.

They aren't waiting for Jan. 1st to show up. They are taking
control now, and getting on a roll, and not letting anything (from
work parties to peer pressure) get in their way.

Strategy #5 - Exercise in short bursts whenever you can

Don't be afraid to dance at your Christmas party. Don't worry, there is bound to be at least one worse dancer than you out on the floor. Have fun and get down!

On a more serious note, here's how to avoid falling off the fitness
program during the busy holiday season.

Get your butt out of bed 15 minutes early so you can have 3 minutes to wake up and 12 minutes to do the December 2007 Turbulence Training 12-Minute Workouts.

Get this workout as part of your bonuses when you start using
Turbulence Training today: http://www.TurbulenceTraining.com

Stay healthy and fit over the holidays,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Losing Fat | Myths and Facts

Thursday, May 21, 2009

With so many facts and fiction about fat loss, it is not surpising that people get confused which advice to follow. Although this article is not intended as an exhaustive source of information about what is true and what is false about fat loss, we hope that it will help you to distinguish myths from facts.

Myth: Don't drink much water, you will get fat.

Facts: Natural water has absolutely no calories, so it can't be converted to fat. Actually, water dissolves fat. Besides, water is vital for the proper functioning of your body. If there is a relation between drinking much water and weight, it is a very indirect one and water can't be blamed for that. When you drink water and it stays in your body, it's absolutely logical that your weight will be higher but after a couple of hours, when water normally leaves your body, you will not have more fat because you have drunk water.

Myth: Exercise makes you eat more.

Facts: Sure, when you exercise, you lose energy but that does not mean that right after going out of the gym you must head to the restaurant. Experts often recommend that you neither eat, nor drink galons of water at least 2 hours after physical activity. So if you don't eat after you have been exercising, you will not gain weight.

Myth: Diet only is enough to lose fat.

Facts: Unfortunately, it is not as simple as that. After you have been on a diet for some time, even if there had been positive results, there is always one point when even if you don't eat at all (which is absolutely not recommended), your body refuses to use more of its fat reserved and you can't lose a gram more. At this point, or even better from the very beginning, you must include exercise, because diets alone can't burn enough fat.

Myth: There are magic diets and pills.

Facts: Too good to be true. Magic diets like „eat this and this and 10 a.m. sharp, don't eat this and this and you will have the body of a god“ are really naive and besides keeping your mind busy through the day, other positive results are unlikely. The same applies to pills. Unless you have a serious metabolism disorder, which is a medical condition and needs to be treated by doctors, not by you, pills are not the lazy way to great body.

Myth: Herbal products are safe.

Facts: Although herbal products are not synthetic pills, they are still a medicine that probably has a lot of undesired side-effects. Herbal products can be dangerous and the fact that they are sold on the market is not a guarantee that they will not damage your health.

Myth: When you exercise hard, you can eat whatever you like.

Facts: This is the opposite to the dieting myth but the grain of truth is the same. Even when you exercise hard (2 or more hours a day) you still need to take into account what you eat and when you eat it. 2 hours of active exercising might burn enough fat but if you have a giant pizza and a huge bottle of Coke after that, forget about the positive effects of the stay in the gym – you will still have fat (though presumably more muscles as well).

Myth: You can lose fat only in a particular region of your body.

Facts: If you have seen many people with thin legs and a fat belly, or the opposite, more likely it is so not because they want it but because this is their body structure (which they probably don't like at all). When you lose fat, this happens in a pre-defined order. First, fat disappears from the face and the breasts. The belly and the hips come next. The thighs and the upper-arm usually are the last ones affected and for many women these areas never become fat-free.

Myth: Diets and exercise are universal.

Facts: People are different and diets and exercise are not an exception. While there are universally true facts about dieting and exercise, more often than not, successful and sustainable fat loss is achieved when you are hard-working and diets and exercise are tailored to your needs.

Myth: You can lose fat once and forever.

Facts: This hardly ever happens, though there are cases when one has been fat during puberty and as an adult his or her weight is in the norm. But for adults, losing fat means a constant struggle to maintain the achievements, so you can't rely on the fact that you will make some efforts, drop your excessive weight and then there will be no need to do anything.

Source: http://www.lose-fat-fast.info/truth-about-losing-fat.php