5 Foods for Instant Healthier Diet

Have you ever said to yourself that "I want to start eating healthy?" Then only to figure out you don't know where to start. The first idea is often fruits and vegetables which are important though there is more to eating healthy. Live Lean Today has listed 5 foods that will work perfect for any person to add to their diet and it will become instantly healthier. You can plug these foods and more into you own online diet plan.

Cranberries

They earn super status for their ability to help fight off nasty urinary tract infections. About 10 ounces of juice a day does the trick. Plus, recent research shows that cranberries might also help fend off colds and fight stomach bugs, gum disease, and certain types of cancer. Add a little unsweetened cranberry juice to smoothies, and sprinkle some dried berries into cereal and muffin mix. Cranberries are great to add to any weight management program.

Walnuts

These nuts are rich in omega-3s, which help reduce inflammation and increase good cholesterol. They may even help with depression and reduce your risk of Parkinson's and Alzheimer's diseases. Top your salad with 1/4 cup or try them in pesto.

Beans

The humble legume may prevent heart disease and help head off colon cancer. Rich in two heart-friendly phytochemicals, beans are packed with magnesium, potassium, folate, and fiber. Get a 1/2 cup five to six times per week by adding canned kidney and garbanzo beans (rinse and drain first) to salads, burritos, and dips.

Fish

Studies show that eating seafood rich in omega-3s at least twice a week could reduce your risk of heart disease. And the reports say women of childbearing age and nursing mothers can safely eat as much as 12 ounces of seafood a week if they avoid high-mercury swordfish, shark, tilefish, and king mackerel; albacore tuna should be limited to 6 ounces a week.

Tomatoes

Loaded with the antioxidant lycopene, tomatoes and cooked tomato products pack a big health punch (at 32 milligrams, 1 cup of spaghetti sauce serves up the day's recommended intake). Studies show that women with lycopene-rich diets can have as much as a 50 percent lower risk of developing breast cancer. The antioxidant can also lower your blood pressure and bad cholesterol, and may even reduce your risk of getting macular degeneration and a host of cancers.

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Lower Stress While Driving

Have you ever noticed how stressed you get behind the wheel of a car. We get upset when the person in front of us is driving to slow, traffic is backed up, a car cuts us off, or wishing the kids in the back would settle down. As we know stress causes many of the health problems we face today. Just think how a reduction in your stress while driving will make you healthier, especially when you think how many times we drive everyday.

bmwIf you live in an area similar to my parents in South Dakota you may be thinking to yourself what stress while driving. This article is for the rest of the world that has to deal with traffic, road construction, and more learner permit drivers than we know what to do with. The average person spends 1.5 hours a day behind the wheel of a car. Since we are not going to being spending this time exercising we can learn to lower our stress and improve our health while we drive.

The first secret to lower your stress while driving is to identify what cause you stress while behind the wheel. Most people have some daily event that causes their stress levels to rise. For some it is when they are stuck in traffic, getting cut off, changing lanes, or bad weather. These stresses are usually caused by fear that you may not be aware of. For instance when you hit gridlock in traffic is it really the traffic that upsets you or the fact that you are going to be late. You may find though you get upset at the traffic that it is really an underlining issue that causes your stress. The more you understand what causes you stress behind the wheel the better you can make a better choice to distress while driving.

I used to train a psychiatrist who talked about that one of the most common syptoms she would treat was road anxiety. She helped these people by having them eat a candy bar on their way home from work when they were the most stressed. What she didn’t know was that the reason people are so irritable on the way home from work comes a lack of proper eating habits. You body wants 5 small meals a day when it doesn’t get it your body finds unhealthy ways to get energy. In the case of our rush hour drivers, because they typically eat 3 meals or less, they have low blood sugar while driving home which causes them to be quickly go to anxiety and rage. You will find as your blood sugar is stable from eating throughout the day, your stress levels reduce substantially.

Tips for Better Stress Free Driving

1. Start your trip earlier: It will always take longer than you think to get some where, especially if you live in a big city. Most people’s stress rises because they didn’t give themselves enough time reach their destination if things don’t go perfectly. If you start early than you won’t be as bothered when traffic situations happen.

2. Relax while driving: Use the time while driving to unwind and reflect about your day. If you have a lengthy commute home spend the time being alone with yourself instead of racing to get home as fast as you can to only have plenty of stuff do once you get their. You have an opportunity to take a few minutes out of the rat race while you drive home.

3. Be courteous: We all hate it when someone cuts us off though I can’t throw the first stone from never cutting people off myself. A person once told me that how would you feel if that person was rushing a dying person to the hospital and that if they make it on time the person would survive. Every time I see a person driving dangerously I wish them well and hope that their need to drive fast has benefit for them. This works the same during accidents which if you live in Phoenix is an everyday occurrence. What calms me down is I truly hope the people are ok. Though I don’t like traffic slowing down, I don’t people hurt either. I find I lose my anger when I think of the poor people who are having it worse than my delay home.

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SPICE Up Your Life and Your Food

When people see the healthy food I eat they often ask me “Don’t you get bored eating like that all the time?” My answer: NO WAY! There are many ways to keep your pallet guessing. Below are a few of my favorite secrets on keeping a healthy eating plan delicious and exciting.

Produce: I encourage everyone to consume fresh, whole food. The best way to incorporate this into your nutrition plan is to focus on your fruit and veggie selections. Next time you go to the store, try picking up a fruit or veggie that you haven’t tried before. The internet is a great resource to learn the best and healthiest ways to prepare them. Better yet, try some of the seasonal produce from your area! Farmer’s markets have cropped up across the country. Take advantage of access to the freshest ingredients at incredibly low prices straight from the source.

Spices: There are so many options I don’t know where to begin! Fresh garlic, onion, and/or ginger are the easiest way to flavor up a dish. Spices are yet another opportunity to try something new. For a South American flare, try cumin and red pepper flakes. Craving tasty Asian flavors? Try mixing in some Chinese Five Spice in with your chicken and veggies! There are also many spice blends available that take the guess work out of what might be good together. Ms. Dash and McCormick both make tasty blends.

Dressings: If you choose a bottled dressing, of course, I would always recommend low fat/low carb dressings. Vinaigrettes are my favorites. Have you ever tried making your own dressing? As an example, vinegar, Dijon mustard, garlic and a packet of Splenda (show me a dressing that doesn’t have some sugar in it!) mixes up to a very tasty low cal, low carb, and low fat dressing. Let your imagination free and come up with your own favorite concoction.

Diverse Protein Sources: We’ve all heard of people going on a “diet” and eating canned tuna or boiled chicken for every single meal. BORING! You can easily incorporate all sorts of protein sources into your nutrition plan. You just need to enjoy them in the appropriate portion sizes. Chicken and turkey breast are quite common in most healthy meal plans, but there are many more options. How about trying a new type of fish? Even considered shrimp or scallops? How about extra lean pork or beef?

All of these are delicious options and yes… you can have them all AND keep yourself from getting bored with your eating regimen. Don’t be afraid to try something new! Your taste buds will thank you for it and you’ll easily keep your nutrition plan on track.

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Never Gain a Pound - Learn to Eat What Ever You Want

"I EAT ALL DAY LONG AND NEVER GAIN A POUND." Why It Is Important to Eat Five Meals a Day

How would you like to become that skinny person who says “I eat all day long and never gain a pound.”?

It’s true that for some people, that way of life is so natural that they never even realized that they were doing anything right. We ask them their secrets and ultimately we chalk it up to the mystery of a “great metabolism,” and wish that we had one too.

It’s not a mystery.

The truth is that anyone can maximize their metabolism not just personal trainers if they just learn to eat like a skinny person. We’re not talking about a lifelong sentence of salads and carrot sticks. We’re talking about eating little meals all day long.

From a health standpoint, one of the worst things that happened to us as a society was the advent of the three meal day that came with industrialization. The problem with eating three times a day (or fewer for some of us), is that it allows too much time to pass between meals. We let ourselves get too hungry, and then eat to overcome that sensation.

We are just innocently eating the way we were taught. Meanwhile, we are sending signals to our bodies that are not so innocent. We get overly hungry and that tells our body that there is a shortage of food; it’s time to store fat just in case. Then, we get so hungry, we eat more calories in one sitting than our body can process. Our bodies can’t discern how much to feed itself. It just knows that it can’t process it all and dumps everything we’ve eaten to fat storage as well.

The key is to eat five, small meals throughout the day to avoid the valleys and peaks of hunger and fullness (see Live’s sample nutrition plan). By providing enough calories for your metabolism to burn at a steady rate throughout the day, you are telling your body that there will always be enough food for it to burn at a higher rate and feed off of the stored fat in your body as well as the food you consume. When you combine this eating plan with exercise, you will be able to raise your metabolism even further, making you that skinny person who eats all day and never gains a pound.

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What is in Zylene - Ingredients

The following ingredients are in the new ephedra free diet pill Zylene. Zylene is the first diet pill that is just as potent as utilizing an ephedra diet pill.

Chromium:

is an essential trace mineral that aids in glucose metabolism, regulation of insulin levels, and maintenance of healthy blood levels of cholesterol and other lipids. Chromium forms part of a compound in the body known as glucose tolerance factor (GTF), which is involved in regulating the actions of insulin in maintaining blood sugar levels and, possibly, in helping to control appetite. Increases insulin sensitivity*

* Reduces body fat*
* Reduces cholesterol and triglyceride levels*
* Increases lean body and muscle mass*

Resveratrol:

is a naturally occurring phytoalexin produced by some higher plants in response to injury or fungal infection. Phytoalexins are chemical substances produced by plants as a defense against disease. It occurs in the vines, roots, seeds, and stalks, but its highest concentration is in grape skins and red wines. Resveratrol interferes with all three stages of cancer formation: initiation, promotion and progression. It is believed that Resveratrol is the reason that proves the French paradox, stating that despite the French having diets high in saturated fats, they suffer relatively low incidence of coronary heart disease. It is extracted from the shrub, Polygonum Cuspidatum.

* Reduces the risks of cancer*
* Reduces the risk of atherosclerosis (hardening of the arteries)*
* Increases energy levels*
* Provides some cardiovascular protection*
* Lowers blood sugar levels*
* Antioxidant effects*

Bioperine:

is an extract obtained from the black pepper fruit that is cultivated in the damp, nutrient-rich soil regions of southern India . The delicate pepper berries are harvested just prior to ripening and then sun dried to assure optimum maturity and quality. The extract of piperine, called Bioperine in the patented form, has been clinically tested in the United States. Bioperine significantly enhances the bioavailability of various supplement nutrients through increased absorption. Piper Longum is the flowering vine that produces the black pepper fruit.

* Increases adsorption of other supplements*
* May aid in digestion

Cissus Quadrangularis

is a medicinal and culinary plant native to India and Africa. Phytochemical analyses reveal a high content of ascorbic acid, carotene, phytosterol substances and calcium. Cissus Quadrangularis is used by common folk in India to hasten the fracture healing process. In Cameroon, the whole plant is used in oral re-hydration, while in Africa and Asia the leaf, stem, and root extracts are utilized in the management of various ailments.

* Reduces triglycerides and LDL cholesterol levels (bad cholesterol)*
* Reduces body fat*
* Lowers blood sugar levels*
* Increases lean muscle mass*
* Antioxidant effects*
* Improves cardiovascular risk factors*

Caralluma Fimbriata

is a succulent plant, in the cactus family, that has been used as a natural appetite suppressant in India for centuries. Like hoodia gordonii, caralluma finbriata has been used to suppress appetite, and as a portable food for hunting. It is also sometimes considered a “famine food,” used during periods of famine to suppress appetite. For centuries, people in rural areas of India have eaten Caralluma Fimbriata, which grows wild over various parts of the country.

* Appetite suppressant*
* Decreases BMI and body fat*
* Decreases waist and hip circumference*
* Promotes weight loss*

Hoodia Gordonii

is a cactus-like plant that grows primarily in the semi-deserts of South Africa, Botswana, Namibia, and Angola. The chemical constituents in Hoodia, P57, work within the satiety center by releasing a chemical compound similar to glucose, but are up to 100,000 times more powerful. The hypothalamus receives this signal as an indication that enough food has been consumed and this in turn stunts the appetite.

* Appetite Suppressant*
* Promotes weight loss*
* May enhance mental performance

Garcinia Cambogia

is a natural form of Hydroxcitric acid (HCA) which can inhibit an enzyme in cells, citrate lyase, which is needed for the conversion of carbohydrates into fat. In the cell, carbohydrates are broken down into citrate compounds, which are then converted (by citrate lyase) into another compound; acetyl coenzyme A (acetyl CoA)- the metabolic building block for fat synthesis. Garcinia can inhibit fat production and suppress appetite.

* Promotes weight loss*
* Suppresses appetite*
* Inhibits the conversion of carbohydrates into fat*
* May reduce blood lipids
* Increases energy levels

Gymnema Sylvestre

is a herb native to the tropical forests of southern and central India and parts of Asia. It is used as a natural treatment for diabetes for nearly two millennia. The herb’s active ingredient, gymnemic acid, is extracted from leaves and roots, and helps to lower and balance blood sugar levels.

* Promotes weight loss*
* Suppresses appetite*
* Reduces “bad cholesterol”*
* Increases metabolism*
* Reduces blood sugar levels*
* May help build lean muscle mass

Eleutherococcus Senticosus:

is termed an adaptogen. An adaptogen is defined as a therapeutic and restorative tonic generally considered producing a “balancing” effect on the body. In general, an adaptogen can be thought of as a substance that helps the body to deal with stress. Its action in the body is due to its stimulation of the hypothalamic-pituitary axis to secrete adrenal corticotropic hormone (ACTH). ACTH has the ability to bind directly to brain cells and can affect a variety of behaviors in the body. These behaviors might include motivation, vitality, performance and arousal.

* Mood Enhancing*
* Promotes weight loss*
* Improves psychophysical performance*
* Hypoglycemic (reduces blood sugar)*
* Fights cancer and tumors*

Coix Seed:

is the seed of the herb Coix Lacryma-jobi produced mainly in Fujian, Hebei and Liaoning provinces. The whole plant is harvested in autumn when the fruit is ripe. The fruit is picked, husked and dried in sunlight. It is used as both a healing herb in traditional Chinese medicine, along with a food.

* Antioxidant effects*
* Anti-carcinogenic*
* Boosts immune system*
* Promotes weight loss*
* Reduces cancer pain*
* Anti-inflammatory, antiseptic, and fever-reducing properties

Poria Cocos:

is a medicinal mushroom, widely used and highly respected in Asia. It’s almost unknown here in Western medicine. In the wild, Poria Cocos grows much like the gourmet delicacy, the European Truffle mushroom, only it grows around the roots of certain pine trees instead of oaks. In the traditional Chinese medicine, it is said to soothe the heart, strengthen vital energy, and assuage agitation. One of the reasons Poria Cocos is so highly valued is because, as with other mushrooms, the active compounds are extremely easy to digest and assimilate.

* Enhances, protects, and restores liver function*
* Modulates the immune system*
* Balances blood sugar*
* Boosts fat metabolism*

Cassia Seed:

is a herb that is said to be a warming tonic, similar in action to cinnamon. The Cassia tree is an ornamental evergreen that is indigenous to Burma and South China, with other species native to Sri Lanka, Java, Malaysia and other parts of Southeast Asia. Cassia grows both wild and cultivated in hot, wet climates in a minimum of fifty-nine degrees Fahrenheit, and thrives in moist, well-drained soil in sun or partial shade. It’s one of the oldest spices known to mankind.

* Boosts the immune system*
* Anti-carcinogenic*
* Protects and detoxifies the liver*
* Aids in digestion*
* Anti-inflammatory*
* Increases energy levels

Lotus Leaf:

is better known as the water lily. It’s considered sacred in Asian religions for its ability to stay dry and clean. When water drops on the leaf, it beads up and rolls off the waxy surface, washing away dirt as it goes. Scientists have worked to mimic its water-repellent, self-cleansing properties, developing a simple, inexpensive ways to create similar synthetic coatings. The surface of the lotus leaf is not perfectly smooth, but rather porous much like that of a sponge. The air trapped in the crevices prevents water from adhering to the solid.

* Antioxidant effect*
* Reduces stress-induced behavioral depression*
* Lowers the risk of cancer*
* Helps the body synthesize collagen (fights wrinkles)*

Water Plantain:

Though its name suggests a similarity, it is in fact widely different to the Plantago species, and belongs to another natural order, Alismaceae. It’s a water-plant, widely distributed in Europe, Northern Asia, North America, and it’s abundant in many parts of England, though not naturalized in Scotland. It grows freely around the margins of lakes or streams and in watery ditches, in company with the forget-me-not, brooklime, and other well-known waterside plants.

* Has diuretic effects*
* Rids the body of excess water*
* Lowers blood pressure*
* Helps protect the bladder and urinary tract*
* Has antibacterial properties to treat infection

Cumquat:

was originally assumed to be a citrus but was later revealed to have a somewhat simpler structure than citrus and was allotted its own genus, Fortunella. Cumquats have a good measure of Vitamin C, plus potassium, and beta-carotene. And because the fruit is usually eaten whole, there is an extra nutritional boost from the peel and seeds.

* Increases energy levels
* Antioxidant effects*
* Helps absorb iron*
* Lowers “bad” cholesterol*
* Good remedy for a sore throat or a nagging cough*
* Helps treat indigestion, high blood pressure, and respiratory congestion*

Mulberry Leaf:

is a herb that is bitter and sweet in flavor, cold in nature and acts on the lung and liver channels. It yields in most parts of China, collected during the frost season, dried in sunlight, and used unprepared or stir-baked. Mulberry leaves are thin, glossy, and light green in color. The shape of the leaf can be quite variable even on the same tree, and are a popular food source to the silkworm.

* Fights arterial plaque*
* Improves eyesight*
* Helps combat diabetes*
* Helps control blood sugar*
* Protects blood-cell membranes*

Methionine:

is a sulfur containing essential amino acid and belongs to a group of compounds called lipotropics. It is important in the process of methylation where methyl is added to compounds as well as being a precursor to the amino acids cystine and cysteine. Improper conversion of methionine can lead to atherosclerosis. Methionine can occur at other positions in the protein, but during the creation of amino acid chains, methionine is always created first.

* Prevents liver damage*
* Anti-inflammatory effects*
* Promotes healthy skin, hair, and nails*
* Helps remove heavy metals from the body*
* Helps detoxify metabolic wastes and toxins*

Green Tea:

contains catechins, which are known to possess potent antioxidant activity. They may provide beneficial health effects by protecting the body from the damaging effects of oxidative damage from free radicals. The powerful antioxidant activity is about 25-100 times more potent than vitamins C and E. A number of chronic disease states have been associated with free radical induced oxidative damage, including cancer, heart disease, and suppressed immune function and accelerated aging.

* Reduces cholesterol & triglycerides*
* Anti-inflammatory*
* Enhances immune function*
* Enhances weight loss
* Antioxidant effects*
* Reduces the risk of cardiovascular disease*

Pyruvate:

is a “salt” form of pyruvic acid- a 3-carbon molecule derived from the breakdown of glucose. In the body, glucose (6 carbons) is split into two pyruvic acid molecules in the end stages of cellular glycolysis. When enough oxygen is present, pyruvic acid can be converted into acetyl CoA in the mitochondrion of the cell to produce energy. Because glucose (the chief sugar used by cells for energy) is broken down body into pyruvic acid, an increased level of pyruvic acid in the body can enhance a cell’s ability to generate energy.

* Enhances weight loss and reduces weight gain*
* Decreases appetite*
* Elevated energy levels*
* May increase endurance levels and muscle glycogen*
* Improves heart function*
* Antioxidant effects*

Banaba Leaf:

is a deciduous evergreen that is native to East Asia, India, and Australia and has become established in the warmest parts of the United States and other areas of the world. Called the Crape Myrtle in the United States, its flowers are followed by a capsule-like fruit that produces seeds. These seeds provide food for many butterfly larvae, and the leaves are used as food and in herbal medicines.

* Helps control blood sugar levels*
* Alleviates diabetes symptoms*
* May reduce cholesterol levels and moderate liver lipid levels

Avoiding Trans Fat May Save Your Life

As consumers we had no idea how much trans fatty acids (trans-fat) were in the food we eat. Until now, the U.S. Food and Drug Administration (FDA), after much red tape, is requiring that trans-fats be on all packaged food labels. You will see the new addition right below the saturated fat listing. At least now, Americans in the packaged food they buy can see how much is in there. Trans-fat are worse on the heart than saturated fat and should be avoided in any diet program.

Trans-fat are, in my opinion, the most deadly of the unnatural forms of fat. The FDA estimates that 500 deaths from heart disease will be prevented in the next 3 years, thanks to this new information to consumers. Harvard researchers have estimated that 100,000 lives a year could be saved if people cut trans-fats out of their diets completely.

So what is a trans-fat? Trans-fats are artificially created by a process called hydrogenation. Hydrogenation is adding hydrogen atoms to liquid vegetable oil. This process allows a longer shelf life and stabilizes the flavor. It is also cheaper than other fats, like butter or lard, so many food manufacturers prefer to use it. About 40% of the food on grocery store shelves contain trans-fat. Health officials in New York City estimate that 30% of the restaurants use trans-fats or fry food in them.

Once in the blood stream, trans-fats raise bad cholesterol (low-density lipoprotein, LDL) and lower good cholesterol (high-density lipoprotein, HDL). Trans-fat may raise cholesterol twice as much as saturated fat, which makes it one of the major contributors to heart disease deaths crippling Americans. There are more than 1.4 million Americans dying from heart disease each year. In a Harvard Nurses' Health Study, those who eat more trans-fat were 53% more likely to develop heart disease than those in the study eating low amounts of trans-fat. The high risk group was consuming 6.7 grams a day. You can find the same number of trans-fat in fast food French fries fried in partially hydrogenated oil. Higher incidence of diabetes and gallstone disease may be linked to trans-fat as well.

The National Academy of Sciences (NAS) estimates that there is no safe amount of trans-fat to eat. No one is sure exactly how much trans-fat Americans are eating. One tablespoon of margarine has 3 grams, one doughnut has 5 grams. The best thing you can do is cut trans-fat out of your diet completely. Your heart will thank you. Frito-Lay chips and Pepperidge Farm goldfish crackers have already taken out trans-fat from their food. Most companies still have not taken trans-fat out of their products. There are two grocery store chains that carry no products with trans-fat, Whole Foods and Wild Oats. If you want to rid your diet of trans-fat, you are going to have to read food labels carefully. Besides the grams of trans-fat in the product, you need to check the serving size as well. Some products have small serving sizes to keep their grams total down.

If you want to keep trans-fat out your diet, there are things you can do. Cooking your own food is one of the best ways. You then know what style you are cooking with. Good oils to use are olive, grape seed, rice bran, canola, corn, and safflower oil. Staying away from restaurants that use trans-fat would also be advisable. Look for foods that contain essential fats that our bodies want, like the avocado.

With a little extra effort you can take trans-fat out of your diet. Taking trans-fat out of your diet may be the single best thing you can do to lower your risk of heart disease. There is no known health value of trans-fat, so your body won't be missing anything if you completely get rid of them in your diet.

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Avoiding Trans Fat May Save Your Life

As consumers we had no idea how much trans fatty acids (trans-fat) were in the food we eat. Until now, the U.S. Food and Drug Administration (FDA), after much red tape, is requiring that trans-fats be on all packaged food labels. You will see the new addition right below the saturated fat listing. At least now, Americans in the packaged food they buy can see how much is in there. Trans-fat are worse on the heart than saturated fat and should be avoided in any diet program.

Trans-fat are, in my opinion, the most deadly of the unnatural forms of fat. The FDA estimates that 500 deaths from heart disease will be prevented in the next 3 years, thanks to this new information to consumers. Harvard researchers have estimated that 100,000 lives a year could be saved if people cut trans-fats out of their diets completely.

So what is a trans-fat? Trans-fats are artificially created by a process called hydrogenation. Hydrogenation is adding hydrogen atoms to liquid vegetable oil. This process allows a longer shelf life and stabilizes the flavor. It is also cheaper than other fats, like butter or lard, so many food manufacturers prefer to use it. About 40% of the food on grocery store shelves contain trans-fat. Health officials in New York City estimate that 30% of the restaurants use trans-fats or fry food in them.

Once in the blood stream, trans-fats raise bad cholesterol (low-density lipoprotein, LDL) and lower good cholesterol (high-density lipoprotein, HDL). Trans-fat may raise cholesterol twice as much as saturated fat, which makes it one of the major contributors to heart disease deaths crippling Americans. There are more than 1.4 million Americans dying from heart disease each year. In a Harvard Nurses' Health Study, those who eat more trans-fat were 53% more likely to develop heart disease than those in the study eating low amounts of trans-fat. The high risk group was consuming 6.7 grams a day. You can find the same number of trans-fat in fast food French fries fried in partially hydrogenated oil. Higher incidence of diabetes and gallstone disease may be linked to trans-fat as well.

The National Academy of Sciences (NAS) estimates that there is no safe amount of trans-fat to eat. No one is sure exactly how much trans-fat Americans are eating. One tablespoon of margarine has 3 grams, one doughnut has 5 grams. The best thing you can do is cut trans-fat out of your diet completely. Your heart will thank you. Frito-Lay chips and Pepperidge Farm goldfish crackers have already taken out trans-fat from their food. Most companies still have not taken trans-fat out of their products. There are two grocery store chains that carry no products with trans-fat, Whole Foods and Wild Oats. If you want to rid your diet of trans-fat, you are going to have to read food labels carefully. Besides the grams of trans-fat in the product, you need to check the serving size as well. Some products have small serving sizes to keep their grams total down.

If you want to keep trans-fat out your diet, there are things you can do. Cooking your own food is one of the best ways. You then know what style you are cooking with. Good oils to use are olive, grape seed, rice bran, canola, corn, and safflower oil. Staying away from restaurants that use trans-fat would also be advisable. Look for foods that contain essential fats that our bodies want, like the avocado.

With a little extra effort you can take trans-fat out of your diet. Taking trans-fat out of your diet may be the single best thing you can do to lower your risk of heart disease. There is no known health value of trans-fat, so your body won't be missing anything if you completely get rid of them in your diet.

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How to Achieve Ripped and Cut Arms - Biceps and Triceps

There is nothing better than having big guns. Our arms the most seen part of our body, and the one thing secret or openly every weight lifter would like are those big, ripped, biceps and triceps that fill out the sleeves to our shirts. A nice horse shoe would look great as you flex your triceps muscles. So, how do we get ripped huge arms? Though most people want great looking arms, they lack the understanding of how to train them effectively.

Three things are very important to understand in how to build ripped huge arms. The first is that your biceps and triceps are considered small muscle groups. The second is the biceps are used in some facet in all pulling motions, and third that triceps are taxed in all pressing or pushing movements. It is important to understand how you are stimulating your biceps and triceps before you even get to isolated bicep and triceps exercises.

Because your biceps and triceps are a small muscle group and used in all upper body movements they need less direct isolation than people think. How many people have you seen who complain about the size of their arms and are doing endless bicep curls and triceps pressdowns.

One of the biggest pressing movements the bench press engages the triceps throughout the entire movement. It is the triceps that often fatigue before the chest muscles ever give out. When you look at the weight and stimulus of a bench press as compared to a triceps extension, you can see overwhelming load stimulating your triceps with a bench press.

Serious ripped arms comes from consistent intense effort in big back and chest movements. Muscle mass is a total sum gain and the bigger the weight and movement the bigger and more ripped the entire body gets. You will get a more ripped and defined triceps focusing on big chest movements than ever doing tons of triceps isolation movements. The best part is you will get a better chest as well.

Important for developing defined muscles is the fatigue factor. Often by the time you get to isolation exercises like curls and extensions, your biceps and triceps are already fatigued and don't have very much force output. We then by performing extra exercises on our smaller muscle groups send our triceps and biceps into overtraining which decreases performance of all strength training exercises.

Don't forget about your diet plan. If you are going to train hard you need to refuel your body for recovery and growth. That means eating carbohydrates as well. The #1 issue in most muscle development diets is too much protein and not enough carbs. For most weight lifters it isn't hard to get their protein shakes in. The problem lies with the fact that your entire strength workout requires 100% carbs for energy. If you don't have the complex carbohydrates stored in your muscle cells you lack the energy need to train at your max. You will always be coming up short with your results.

One more thing about diet, taking an Arginine supplement or Nitric Oxide supplement will support you in achieving larger arms. L-arginine is converted in nitric oxide (NO, NOX) in the body so many products use either Arginine or NO interchangeably. There is some debate to whether NO gives your muscles a pump look, which some swear by and others don't see the instant difference. What isn't a debate that Arginine is the amino acid that supports optimal oxygen levels in your blood stream. More oxygen means more energy for more intense workouts which leads to bigger arms, and more oxygen means greater removal of harmful toxins that destroy your muscle cells. Whether it gives you a pump or not taking a nitric oxide booster will give your muscles and workouts a needed kick.

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How to Achieve Ripped and Cut Arms - Biceps and Triceps

There is nothing better than having big guns. Our arms the most seen part of our body, and the one thing secret or openly every weight lifter would like are those big, ripped, biceps and triceps that fill out the sleeves to our shirts. A nice horse shoe would look great as you flex your triceps muscles. So, how do we get ripped huge arms? Though most people want great looking arms, they lack the understanding of how to train them effectively.

Three things are very important to understand in how to build ripped huge arms. The first is that your biceps and triceps are considered small muscle groups. The second is the biceps are used in some facet in all pulling motions, and third that triceps are taxed in all pressing or pushing movements. It is important to understand how you are stimulating your biceps and triceps before you even get to isolated bicep and triceps exercises.

Because your biceps and triceps are a small muscle group and used in all upper body movements they need less direct isolation than people think. How many people have you seen who complain about the size of their arms and are doing endless bicep curls and triceps pressdowns.

One of the biggest pressing movements the bench press engages the triceps throughout the entire movement. It is the triceps that often fatigue before the chest muscles ever give out. When you look at the weight and stimulus of a bench press as compared to a triceps extension, you can see overwhelming load stimulating your triceps with a bench press.

Serious ripped arms comes from consistent intense effort in big back and chest movements. Muscle mass is a total sum gain and the bigger the weight and movement the bigger and more ripped the entire body gets. You will get a more ripped and defined triceps focusing on big chest movements than ever doing tons of triceps isolation movements. The best part is you will get a better chest as well.

Important for developing defined muscles is the fatigue factor. Often by the time you get to isolation exercises like curls and extensions, your biceps and triceps are already fatigued and don't have very much force output. We then by performing extra exercises on our smaller muscle groups send our triceps and biceps into overtraining which decreases performance of all strength training exercises.

Don't forget about your diet plan. If you are going to train hard you need to refuel your body for recovery and growth. That means eating carbohydrates as well. The #1 issue in most muscle development diets is too much protein and not enough carbs. For most weight lifters it isn't hard to get their protein shakes in. The problem lies with the fact that your entire strength workout requires 100% carbs for energy. If you don't have the complex carbohydrates stored in your muscle cells you lack the energy need to train at your max. You will always be coming up short with your results.

One more thing about diet, taking an Arginine supplement or Nitric Oxide supplement will support you in achieving larger arms. L-arginine is converted in nitric oxide (NO, NOX) in the body so many products use either Arginine or NO interchangeably. There is some debate to whether NO gives your muscles a pump look, which some swear by and others don't see the instant difference. What isn't a debate that Arginine is the amino acid that supports optimal oxygen levels in your blood stream. More oxygen means more energy for more intense workouts which leads to bigger arms, and more oxygen means greater removal of harmful toxins that destroy your muscle cells. Whether it gives you a pump or not taking a nitric oxide booster will give your muscles and workouts a needed kick.

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Live Lean Today offers the best prices on sport performance supplements like NOX CG3 and all your athletic enhancement needs.

Tips to Achieve Ripped Muscles

The challenge has always been for people not just to lose a few pounds, but how do I get ripped muscles and abs. We have all been to the gym and think we look better though the belly still doesn't look the way we want. So instead of making it overwhelming, if you stick to some basic principles it may be the fast track for you to a ripped body. Most people inherently are doing typically one or two destructive simple things everyday that they are not aware of that keeps them from their goals.

1. 5 Small Meals – You may have heard that eating throughout the day is important though do you do it. Eating every 2-3 hours trains your body to burn fat as its major source of energy. Also, 5 small meals shuts off your body from storing fat into your fat cells. If you are not eating every 2-3 hours than every day you are doing something that stores fat and burns away muscle tissue. We know where most people store fat which is their belly or thighs. Meal replacement shakes are bars are perfect quick choices to help get a good meal with our stressful and hurried lives. Make sure your supplement has carbs for energy as protein only bars don't have the energy your body needs to keep burning fat.

2. Drink water and water – Yah, yah, I have heard that before. Though most people know they are supposed to drink water 6-8 glasses a day, the reality is people still don't do it. Making sure you get your water is an essential key to allowing your body to perform optimally. Without adequate water intake you have no chance to get a ripped lean body. If you take products like creatine you need more water as creatine absorbs water into your muscle cells. Water is need for all physiological process including your metabolism to function properly and to remove harmful toxins that damage your muscle cells out of your body.

3. Eat after 6pm – Most people think that they shouldn't eat after 6 pm or don't eat before going to bed. You want to eat as mentioned before every 2-3 hours. If you eat dinner at 6 pm and are up to 10 pm than you want another small snack at around 9 pm. People who starve themselves by not eating after 6 pm burn muscle tissue away all night. Your body needs energy; if you give your body energy in small portions throughout the day your body will reward you with a lean, mean, fat burning machine. Your body doesn't care about the time of day. Also, most people say don't eat a large meal before going to bed it is the large part that is the problem not the meal.

4. You do have do Cardio – Most people who want to rip up typically only exercise with strength training. To develop big muscles you do need to focus on strength training. To support ripping up though, you need to be able to shed extra fat off your body. Interval cardio training is considered one of the most effective ways to raise your metabolism and burn fat. People after doing an interval workout burn more fat during the entire day than any other form of cardio exercise. Interval workouts are short durations of high intensity followed by short durations of low intensity, and then repeated. Proper cardio training is best done with a heart rate monitor and having specific heart rate zones designed for your physiology.

5. Carbs and Protein – Most people attempting to rip up over do their protein intake. You can feel the extra protein going through you because extra gas or issues with your stools. Your body does need protein to rebuild muscle tissue and is essential in each on of your 5 small meals to get lean proteins into your diet. Most people cut carbs because they see the pounds on the scale drop when they do. Carbs absorb water and when you cut carbs your weight loss is coming from water not fat. During strength training your only source of energy is carbohydrates. If you are cutting carbs out of your diet or reducing them to low levels you will never have the energy to train at your max and develop the muscle mass size you want. You want at least 50-55% of your calories coming from complex carbs. As you get more ripped you increase total amount of all carbs, fats, and proteins, not just add more protein.

6. Antioxidants – The harder you train the most energy you produce. Energy or calorie production creates by-products that are toxic if left in the body. Especially, with people who train often and intensely they do not get adequate amounts of antioxidants to remove the harmful metabolic wastes. Metabolic wastes or free radicals left in the body do muscle cell damage and prevent you from developing lean muscle tissue from your hard work. Add a multivitamin with antioxidants or I recommend Meridium XN which is the most powerful antioxidant on the market.

The last thing for one more tip is get your sleep. All your body's adaptations and results occurs while you are sleeping. If today you had the world's greatest diet and fitness program and then got 5 hours of sleep you pretty much wasted al that effort. It is also important to get up the same time everyday including weekends.

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Liquid Masterdrol LG Sciences Rewiew

You may not know this but LegalGear’s Masterdrol Series was the best selling prohormone in our entire line, even better than Methyl 1-Test! We were the first to release methyl delivery systems, which revolutionized prosteroids and we have done it again with LIQUID MASTERDROL! We give to you the final product in our MASTERDROL SERIES.

The original Masterdrol was a huge success, quickly followed by Masterdrol V2 (RIP from the ban of 2004) and Methyl-Masterdrol (RIP in the FDA ban of 2005). We proudly give you Liquid Masterdrol, the final in the series…our ultimate creation. With the passing of LegalGear and the licensing of the product line to LG Sciences, we knew we needed to revive this monster and give the people what they want...the calls were too great, the people demanded the results…and of course we delivered!

LegalGear was a brand that is known for innovation and quality. I can’t tell you the countless emails stating “your M1T worked better than any other brand on the market” “I love your Masterdrol” “can I still buy Methyl 1-P?”. LG Sciences provides the same GMP certified quality, honesty and science. LegalGear was the first company to include NAC in it’s Methyl 1-Test, it was also the first company to include policosanol in it’s other prohormones. LG Sciences gives the same great quality, safety and ingredients as the old LegalGear used to provide.

So, we had an impossible job ahead of us, find something LEGAL that works like the old Masterdrol….
What was the problem? Find something that works. Progestins that work are gone, SD, DMT and HD are gone, so we had to find another winner that would be 100% legal and still be a prohormone that gives results like the old stuff without getting another letter. Will Liquid Masterdrol ever be banned? Who knows, with the climate the way it is in professional sports, you just never know, but for now it is 100% legal and 100% potent.

So, the superstar we chose in the next generation is the last legal ANDROSTANE. Other potant steroids ANAVAR, PROVIRON, MASTERON, STENELONE, METHSTENELONE are ANDROSTANES. Some other androstanes you might remember are Masterdrol, Methyl Masterdrol, androstanediol and androstanedione better known as 5aAndro. All of these ANDROSTANE steroids have one thing in common, crazy strength gains with incredible hardening. The new Liquid Masterdrol has the same basic structure of Masterdrol, Masterdrol V2 and Methyl Masterdrol and it is a prohormone capable of giving the same gains in strength and extreme intensity in the gym, IF you can unlock the secret of potent delivery. We have solved this problem and made the safest and most effective product ever! This time however, we will not be ripped off. We have patented our Methyl Block™ delivery method and this time we will sue anyone that tries to rip off our patent protected delivery system! So, DON’T even try it! ANDROSTANE with Methyl Block and Ethyl Ester will give you the results you expect from a company with our history and a name like Masterdrol.

Steroids like Proviron, Masteron and Anavar are androstanes and have the same skeletal structure as our new Liquid Masterdrol and they have the exact same molecular weight skeleton. This is why we chose androstane to be our horse and Ester with Methyl Block™ to be our delivery system, like we did with 17aa - Methyl 1-Test, Methyl 1-P and Masterdrol V2.

The effect of Androstanes
In looking at the literature, you find that many androstane based steroids are usually deactivated in muscle, which is why you can’t just buy any product thrown together without the HEAVY science behind it. Proviron solves this problem by methylating the 1 postion, Masteron solves this issue by methylating the 2 position as did the old Methyl Masterdrol. What did this teach us? If you can prolong the half life of the androstane skeleton, stabilize the 3 position and give an effective dose, you can get the SAME results which is pretty damn cool. You need a good dose of androstane ester, but that’s why we gave you 300mg per serving more than 3X any other prohormone EVER made. How does it work? First, the ester protects the molecule and VASTLY increases it’s half life in the body by being metabolized more slowly by esterase. Which also blocks 3bHSD in the liver. Longer half life is the secret of Methyl steroids and makes Liquid Masterdrol so potent and effective. We were not satisfied there though, we then added our Methyl Block technology that boosts half life even further and adds potency by blocking liver destruction, sufatase and glucoronidase enzymes along with upregulating 3bHSD to convert more of the base prohormone into an active steroid. Combined, Methyl Block and Ester make for ONE HELL OF A PRODUCT that we can be proud to call Masterdrol!

Kick back and let me explain why Liquid Masterdrol is the most advanced product of its kind and why the people that doubted the AMAZING LG Sciences, get the proverbial SMACKDOWN once again in the science department.

Big Myth #1 “The liver destroys prohormones”….WRONG!
I don’t blame you, I believed it too. “They” told us “The liver is the enemy…the first pass metabolism is what destroys prohormones and converts them into useless metabolites vs. active prohormones.” Remember? We have all read how Testosterone orally is ineffective because of the liver destroying it… In fact some people tell you to drink grapefruit juice or take some useless grapefruit extract to deactivate the liver enzymes, so a few precious milligrams of ACTIVE hormone can get through. Oh, they also came up with this BULLSHIT lymphatic delivery crap too, that we all bought into as a way to increase the bioavailability of hormones.

What if I could show you how our ANDROSTANE derivatives in Liquid Mastrdrol actually get converted to STENELONE derivitives in the stomach and that the STOMACH and INTESTINE are actually what causes the problems with old prohormones, not the liver? Also I am going to show you how we used turned those findings into a system that works in reverse. What used to disable the old prohormones is the same system we use to ACTIVATE our ANDROSTANES. I am about to do just that for you!

It’s not the liver that causes the issues it’s the “gut” or intestinal systems! To quote a study “Our findings suggest that the gut, rather than the liver, is responsible for the failure of oral testosterone to provide effective androgen replacement therapy.”

Testosterone metabolism by the rat gastrointestinal tract, in vitro and in vivo.
• Farthing MJ,
• Vinson GP,
• Edwards CR,
• Dawson AM.
We have shown previously that the capacity of the jejunal mucosa to oxidise testosterone to the weaker androgen, androstenedione, by the enzyme 17 beta-hydroxysteroid dehydrogenase (17 beta-HSD), is considerable. The present study extends these earlier observations by measuring 17 beta-HSD activity in different regions of the gastrointestinal tract, by investigating the potential for testosterone metabolism by slices and everted sacs of rat jejunum, and estimating the contribution of intestinal testosterone metabolites to circulating levels of plasma androgens, by portal vein sampling in the rat, in vivo. 17 beta-HSD activity in homogenates of gastric and duodenal mucosa was significantly higher than that in jejunum, and was also present in ileum and colon. In addition to androstenedione, slices and everted sacs of rat jejunum produced various metabolites, one of which was probably dihydrotestosterone. It was not, however, a major metabolite in vivo. It is suggested that 5 alpha-reduction may be favoured in vitro by a lower oxidation-reduction potential resulting from tissue anoxia. The major portal vein metabolite was androstenedione, the same major metabolite produced by mucosal homogenates. We conclude that oxidation of testosterone is the major metabolic pathway in intestinal mucosa and the capacity of the gastrointestinal tract to reduce the potency of testosterone is considerable. Our findings suggest that the gut, rather than the liver, is responsible for the failure of oral testosterone to provide effective androgen replacement therapy. The qualitative difference in testosterone metabolism between in vitro and in vivo preparations emphasises the need for caution in the interpretation of similar in vitro experiments.


What if we show you how by doing the OPPOSITE of what the “experts” told you, you could get more ACTIVE HORMONES in your body??? IMPOSSIBLE? To quote Kramer from Seinfeld “is it so possible that I just blew your mind?” So, the “so called” experts tell us we need to find better ways of making WRONG hormones more active, when actually we can feed the RIGHT hormones into the body and let it take its own natural course of conversion to PURE ACTIVE ANABOLICS!

Liquid Masterdrol’s end hormone Stenelone is 400% more anabolic than testosterone!
If you take the “old school” prohormone products, you got very little active in the muscle, where active is defined as something that builds muscle (3-one, 17b-ol steroids):

Oral Stenelone (illegal active steroid) + Gut Enzymes (17bHSD) = Androstanedione (inactive prohormone) + Liver/Muscle Enzymes (3bHSD) = Androsterone (inactive prohormone)

Oral Androstanedione (illegal inactive prohormone) + Gut Enzymes (17bHSD) = Stenelone (active steroid) + Liver/Muscle Enzymes (3bHSD) = Androstanediol (inactive prohormone)

Oral Androstanediol (illegal inactive prohormone) + Gut Enzymes (17bHSD) = Androsterone (inactive prohormone) + Liver/Muscle Enzymes (3a/3bHSD) = Androstanedione (inactive prohormone)

So, you can see that with the prohormones of old, you get INACTIVE hormones in the muscle no matter what path you take, EXCEPT for Liquid Masterdrol’s Androstane ester:

Liquid Masterdrol Androstane Ester (DSHEA compliant prohormone) + Gut Enzymes (17bHSD) = Androstanediol (prohormone) + Liver/Muscle Enzymes (3a/3bHSD) = Stenelone (ACTIVE STEROID)

Stenelone is 400% more anabolic than Testosterone!

ONLY Stenelone Builds Muscle and is 400% more anabolic than Testosterone! The only way to get STENELONE in the muscle is with Liquid Masterdrol! Yet again we lay the smack down on the competition.

THIS IS THE SECRET BEHIND THE NEW LIQUID MASTERDROL

I hope this wasn’t too complicated, but I wanted to show you how we OUTSMART them again with our Androstane and give you EXACTLY what you want in a supplement, something that works! The people you “thought” were the experts are working off the old theories from 8-10 years ago and that is why we have dominated the prohormone market for over 3 years!

How to take Liquid Masterdrol
The best way to take Liquid Masterdrol, depending on if you stack it or take it alone: By itself, take 1 dose of Liquid Masterdrol per day on off days with 20oz of water and use 2 doses on workout days with 20oz of water for up to 8 weeks. (2 on training days, 1 on off days) When stacked with Methyl 1-D or any other Methyl Prohormone, take 2 Servings of Liquid Masterdrol with 20oz of water right before workouts to provide immediate gains in intensity and strength. At the end of your cycle, use Formdrol Extreme at 3-4 capsules per day for post cycle therapy to boost natural testosterone production. Better yet combine Formadrol Extreme with Transform to keep size and strength gains post cycle.

Understand Your Feet to Reduce Running Injuries

We have all had some nagging muscles like our hamstrings, or discomfort in our side which we can run and train with. Though when the feet start to hurt, it can lay us up for weeks, months, or worse. Your feet and ankles are the foundation of your running and cardio program. When are feet are working correctly, they allows us to perform at our very best.

The two worse runner or jogger injuries are plantar fasciitis and Achilles tendonitis. Both of these injuries can be cause by overuse, lack of strength, or lack of flexibility. Though your feet are tough and can take a lot, we have to understand how important they are to keep them healthy and pain free.

Your foot is important in both the landing of your steps and the pushing off as well. This is why getting the right shows for your feet are so important. If you land or push off poorly it can affect your entire chain from your ankles, knees, hips, and shoulders. Most running injuries can be attributed back to how people either land or push off.

When you land and your foot is stiff the stress can is one of the causes of shin splints. When we land with a loose foot, the effect is the runners' knees pointing inwards which causes many critical problems.

Plantar fasciitis prevents more runners from running than any other injury. The plantar fascia runs the entire length of the bottom of the foot. The two main reasons for this injury are overtraining and tight calves which put undo strain. Because so many cardio injuries are overuse they can be hard to notice until it is too late. The plantar fascia has poor blood flow which makes it slow to heal. Only rest will relieve the inflammation.

To prevent this injury it is vital that your build up your miles slowly and are on a good training program. Don't necessarily just follow your buddies program. Many cardio athletes are over trainers by nature and don't understand how they don't have to run in pain. If you have tight calves active flexibility training can start to alleviate the issues. Important for you to work on active stretching over static stretching.

The Achilles tendon, which runs up the back of the leg from the heal to the calf, is the other common body injured in runners. Overuse and rapid increases in mileage are the two main culprits that affect your Achilles tendon. Only rest will take away the effects of Achilles tendonitis. Getting a properly fitted shoe is one way to support this issue from not happening.

If you see the trend that overuse is always the main problem with running injuries. The reality is you don't have to do so many miles like most people think. With proper heart rate training, you can train with faster workouts which are less miles and less wear and tear on the body. Interval, tempo, and threshold runs are a bigger key to running success and are a lot less miles.

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Become a More Athletic Golfer to Improve Your Golf Game

Golf and Fitness are two terms that can finally go hand in hand, thanks to one Tiger Woods and his famous mystery workout routine, and the other professional and amateur players who have followed his lead. Once an activity perhaps identified more with pot bellies, motorized carts and cups of beer on the course than physical strength and a good physique, there is now no question that golf has entered the world of a full fledged sport that requires physical training to perform at its best. Golfers on the professional tours look like athletes now, with more and more toned athletic bodies being seen on TV crushing the ball down the longest, most difficult courses in the world. Spending some time in the gym has been shown that it can make as big a difference in a golfer's score as time on the range or putting green. The game itself has changed, and the way players approach it has changed, as well.

As a personal trainer and avid golfer, the relationship between fitness and golf is a natural one to maintain, but it wasn't that way when I started playing the game as a junior. I first picked up clubs when I was about 5, then started playing seriously by about the seventh grade. By seriously I mean it had become the obsession that many golfers feel when they realize they would rather be golfing than just about anything else. A group of friends and I played regularly, and by high school, we were not only on our golf team together, we were some of the best players in our entire small town.

I was never able to hit the ball as far as my friends on the team, and one thing they told me over and over was that I should lift weights and get stronger, which at the time they did because they also played on the basketball team in the winter. As a skinny cross country runner at the time, I saw no need nor had any interest in lifting, as the weight room intimidated me in high school. I look back almost 30 years later as a much stronger, longer and better player than I was then (because I lift weights!) and wonder what might have been had I listened to them.

What my friends on the golf team did in the high school weight room in the early 80's was primitive to the workout science and programs that are available to golfers now, but they were definitely on to something. One way to look at it was that before it became popular, they were athletes who happened to play golf, and it showed in the length they had off the tee. This athletic approach can be applied to any golfer's game in the present day and immediately improve their ability to play better. With some examination, it is easy to see why.

The golf swing itself is actually an incredibly complex movement that combines virtually every muscle in the body into one coordinated action. The requirements of balance, coordination, flexibility, stability, strength and power all come into play in just one swing. Over the course of a practice session or round, endurance becomes a factor as well. Having some physical fitness in all of these areas can make for a much more effective swing. It is a bit ironic that golf itself does not require you to be in shape to play (unlike running a 10 k race, for example, which needs a level of fitness to even be attempted), nor will it really get you in shape by playing regularly (unless you walk rather than ride a cart). Yet working out overall dramatically increases the ability to perform the golf swing itself. So many players look to the next big expensive driver to add yardage off the tee. Well, what it they could hit it harder by being in better shape, and straighter, too?

Getting into the specifics of golf fitness, flexibility is paramount in the modern golf swing. The ability to turn the body through the trunk away from the ball, storing potential energy on the backswing, while maintaining an anchored, solid stance through the legs and hips, is what has been shown to generate the most power. Tiger Woods has a tremendous shoulder turn on his backswing which sets him up to uncoil with great speed through the ball on the downswing.

A person taking golf lessons and attempting to emulate Tiger's shoulder turn typically doesn't even have a body physically capable of doing that motion effectively! They may be taking lessons, yet are prevented from practicing the motion that they are learning by a lack of flexibility and fitness in the muscles of the trunk and back. Only by improving their fitness in these areas through proper training can they then expect to perform the proper motion.

In addition to flexibility, core strength and stability throughout the body are essential as well. These fitness terms refer to the body's strength in the trunk and the ability of the muscles of the entire body to operate in a coordinated, athletic way, which provide a stable "platform" in the body for hitting the golf ball. The more coordinated and stable the body is, the less motion is wasted during the swing and the more effort goes straight into hitting the ball where it is meant to go.

After flexibility is attained and a good amount of core strength and stability as well, more basic strength can then be added into a fitness routine. This could be along the lines of the classic term "lifting weights" that my high school buddies wanted me to do. A flexible and stable body that gets stronger, as long as the flexibility is not lost, can add significantly more effort to the golf swing, especially in situations where the ball may be in the rough or have a lie that requires more effort than the typical swing. If you watched Tiger Woods during the US Open in June, 2007, his physique from his fitness routine looked more muscular than ever, yet was very flexible. There were comments from the TV announcers many times on the level of his fitness and how it played out in making his game more effective. He is quite capable of hitting shots no one else on earth can because of his fitness level. As a result, he has more shots available to him to help him score.

So we know now how fitness has changed the game of golf and what is available to the player who chooses to add more fitness to their routine and golf game. Anyone can benefit from some exercise that is golf specific, and can participate at the level that they want. A person doesn't have to workout like Tiger Woods to get better. Sometimes even just working out regularly itself can make all the difference.

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Indoor Rock Climbing for Fitness: It's Not Extreme Anymore

Once an activity labeled as an "extreme sport", rock climbing has in the last few years become a very popular workout activity as the use of indoor climbing walls in fitness facilities, community centers and health clubs has increased and made the sport much more user friendly. Not only can it be fun and exciting, rock climbing is one of the most effective strength training workouts a person can ever have, providing fitness and strength benefits that are difficult to match with any other single activity. If you want to work out every muscle in your body in the shortest amount of time possible and get quick results in strength, body shape, toning and muscular endurance, there is no better thing to do. It burns a tremendous amount of calories as well, assisting with weight or fat loss. And did I mention that it is fun? Participants sometimes have such a blast that they even forget to feel tired! Around twenty years ago, the very first climbing gyms started appearing around the United States. One of the first was The Vertical Club in Seattle, Washington, and that is where I first took a lesson and learned to climb. My experience walking in there in 1993 was TOTALLY different than a new climber would have walking into the average climbing facility now. Back then, climbing gyms were primarily the domain of serious rock climbers who needed a way to stay in shape during the bad weather months or in between trips to outdoor climbing locations. Climbing as a general fitness activity hadn't arrived yet.

When I entered the facility that day, I was first greeted by a man on crutches who told me he had just broken his ankle in an outdoor climbing fall. He seemed pretty intense. There were several men climbing near the front without shirts on, their bodies seemingly made of nothing but muscle and sinew. One of them was attempting a climbing move just a few feet off the ground right in front of his buddies, who stood no more than arms reach from him, shouting him encouragement and prepared to break his fall if he came off the wall. He was exerting himself fully while trying the move, and I was struck by his effort, while all he had to do was literally put his foot down and he would have been standing directly on the ground.

I felt somewhat intimidated by the atmosphere. The place was definitely filled with people who climbed seriously, and at that time I was definitely someone who did not. I was glad I was there to take an actual lesson because I would have absolutely no idea how to start for myself. My teacher was the owner of the club, and he was very friendly and helpful. It was almost like having my own personal trainer. By the end of the 2 hour lesson I knew my way around the gym and the equipment and knew how to belay another climber and tie myself into the rope for safety. And I had climbed from the bottom of the walls to the top several times successfully. I was officially a climber, albeit a very enthusiastic beginner.

In the present day, a first trip to a climbing facility for a beginner will be a completely different experience. There are many more climbing gyms around, and like I mentioned above, many fitness centers and health clubs have climbing walls now. These climbing gyms and fitness center walls are used much more now by the average fitness enthusiast who is looking for a fun way to workout or have some recreation, and beginner classes abound. The look and feel of the facilities is usually very family friendly. Birthday parties and social events for kids, corporate outing and team building for adults as well as family recreation outings make up a huge percentage of the business for climbing walls nowadays. A first time visitor will be greeted by an enthusiastic staff wearing matching t-shirts and typically watch a safety video that gives an overview of the procedures of the facility. Then in a small group or individually, they are led out to attempt a few climbs before they are cleared to use the place on their own. The extensive orientation I received at The Vertical Club is mostly a thing of the past. The equipment and safety set up is much easier for the average person to learn, which gets them climbing and having fun sooner. This has greatly increased the number of people who participate in climbing and has led to the serious climbers that I saw on my first trip to The Vertical Club frequently being the minority in the gym at any given time.

Getting your exercise while climbing indoors usually involves you making your way from the floor toward the ceiling of the facility using plastic holds for your hands and feet that have the same look and feel as real rock. These are attached to a wall that is textured to resemble a real cliff face. As you make your way to the top, a cable attached to an automatic belay device or a rope attached to your partner and tied to your safety harness that you wear keeps you safe from a fall. Most indoor facilities have walls for roped climbing that go up to about 30 feet in height, though some in the United States go from 60 to 90 feet. Most facilities also have a version of climbing called bouldering where the climber is not roped but never climbs more than 10-15 feet off the ground, protecting against a fall with large gymnastics pads moved around on the floor underneath. Snug fitting climbing shoes with specially made rubber soles are worn for incredible grip against the footholds.

Indoor rock climbing requires exactly the same fitness and muscle strength and enduranace demands as doing it outdoors. And the benefits are awesome! Unlike traditional weight training which involves lifting weight in a controlled movement in a gym or home setting, rock climbing is "strength training with a twist": you as the climber are now the weight going up or down and rather than an arbitrary number of repetitions to be performed to complete a set, the goal of climbing is to get to the top of the wall. It doesn't matter how it is accomplished, either. Climbing doesn't have to look pretty to be effective. The result is a change of focus away from the effort of repetitions to the effort of working toward the immediately achievable goal of reaching the top. This can result in a very empowering feeling of accomplishment for the climber, because each trip up the wall holds a challenge that can be overcome and a goal that is achieved. This is what has been known to be addicting and can lead you to want to do more. And when you want to do more, you will keep doing it. And that is the biggest secret for long term success in fitness: keep doing it! It is amazing what consistency can accomplish.

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Bodybuilding Tips - Back to the Muscle Buidling Basics

Have you been struggling to achieve your bodybuilding and muscle mass goals? Sometimes getting back to the basics is the key to overcoming your training plateau. Often as we look for the next best thing, we get away from tried and true keys that always work for being successful.

Muscle Mass Bodybuilding Tips

Set Realistic Goals: Too often we set goals that we can't reach or at least in the time frame we have given ourselves. When you set realistic goals it gives you motivation as you complete them, and you can always set more goals to achieve more as you continue. Don't burn yourself out by unrealistic goals. More than just a program: Most people have a program they are following. If you don't stop know and find one to follow. Also, if you have been following the same basic program for a long time find a new one that will give your body a new stimulus. Important to make sure you train your entire body that leaving smaller muscles out only causes a lack in overall results.

With your program, set up from the start how many days a week, how much time per workout, and does that fit into your schedule and the program you have chosen. I see more people stressed because the time they have allocated doesn't support the program they have picked. You have to be committed: I personal feeling is that people quit one step from their results changing. This kind of comes back to realistic goals. Every week and every month isn't going to be the greatest mass building month of your life especially if you are serious and have made this a lifestyle. I believe it is those with faith and what we do on our bad weeks and bad months that make a difference.

Enjoy it: Sometimes we can get so rapped up in the results that we forget to enjoy the daily workouts and the good tasting protein shakes. Bodybuilding is a lifestyle so I find the more you enjoy all the small aspects the better your results are. A positive attitude goes a long way.

Create a flow: Creating a successful training habit during your workout keeps you in the right mind set to get the most out of every set. There is no sense spending all the time training only to go through the motions.

The more you stay in the moment of your training program the greater your results. Bodybuilding is about a lifestyle more than just a 90 minute muscle building workout. I believe the details matter, and the difference in people's results doing the same workouts and same supplements is the little consistent details.

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Common Symptoms of Menopause

Many women enter into menopause at different times of their life. Some experience a few of the symptoms while others can have more.

Hot flashes, flushes, night sweats and/or cold flashes, clammy feeling is most likely the most common sensation but, Irregular heart beat, irritability, mood swings, sudden tears, difficulty sleeping, irregular periods; shorter, lighter periods; heavier periods, phantom periods, shorter cycles and longer cycles often occur.

One of the most troubling symptoms is Loss of libido. However it is not limited to a drop in desire but also a dry vagina, crashing fatigue, anxiety, feelings of dread, apprehension, depression, difficulty concentrating, disorientation, mental confusion, memory lapses, incontinence upon sneezing, or laughing.

Women have also report having Itchy, crawly skin aching, sore joints, muscles, breast tenderness, headaches, gastrointestinal distress, indigestion, flatulence, nausea, bloating, increase in allergies weight gain, hair loss, but with an increase in facial hair. Many have experienced dizziness, light-headedness, tingling in the extremities, gum problems, increased bleeding, burning tongue, burning roof of mouth, bad taste in mouth, change in breath odor.

One of the biggest problems of menopause is Osteoporosis (porous bones).

A select few have noticed changes in fingernails: softer, crack or break easier. Tinnitus: ringing in ears, 'whooshing,' buzzing etc. Reason For Symptoms

Hot flashes are due to the hypothalamic response to declining ovarian estrogen production. The declining estrogen state induces hypophysiotropic neurons in the arcuate nucleas of the hypothalamus to release gonadotropin-releasing hormone (GnRH) in a pulsatile fashion, which in turn stimulates release of luteinizing hormone (LH). Extremely high pulses of LH occur during the period of declining estrogen production. The LH has vasodilatory effects, which leads to flushing. Loss of libido for some women the loss is so great that they actually find sex repulsive, in much the same way as they felt before puberty. What hormones give, loss of hormones can take away. Aching sore joints may include such problems as carpal tunnel syndrome. Depression different from other depression, the inability to cope is overwhelming. There is a feeling of loss of self. Hormone therapy ameliorates the depression dramatically. Weight gain often around the waist and thighs, resulting in 'the disappearing waistline'. Tingling in extremities can also be a symptom of B-12 deficiency, diabetes, alterations in the flexibility of blood vessels, or a depletion of potassium or calcium Tinnitus is one of those physical conditions that seems to manifest in some women at the same time as menopause. It can be associated with health conditions such as hypothyroidism and heart disease, and is a known side-effect of many medications, including aspirin (salicylates) and Prozac.

SOME OF THE SYMPTOMS MAY ALSO BE SIGNS OF THE FOLLOWING: *hypothyroidism *diabetes *depression with another etiology other medical conditions

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Heart Rate Training Optimizes Your 5k Training Program

Are you looking for a 5k training program? When you start looking you see many program offering beginner programs and advanced programs. What is interesting is that most beginner programs are too many miles for the average beginner. The key to effective 5k cardio plans is for every person to have their own heart rate profile. With optimal heart rate training every workout will be optimized for the greatest impact for your results. Heart rate training is for advanced and beginners; the difference is the heart rate profile not using a heart rate monitor.

The most effective cardio workout for running faster races and burning fat is interval training. Interval training is short durations of high intensity followed by short durations of low intensity and then repeated. Most programs only offer interval training for advanced programs though effective programming is good for all levels. The key is a person's heart rate profile. The most advanced you are the higher heart rate you want to train at for your interval.

Each person has a different level of fitness associated by their heart rate. As you run the energy required needs a certain consistent heart rate produce the energy. The more fit you are the lower your heart rate is for a given speed. This is why heart rate training is so effective. By finding a person's targeted heart rate profile you can make sure each workout is training in the right zone to optimally improve your performance. Often, people's lack of results comes from not training hard enough, or very common with cardio runners is overtraining by running with too high of a heart rate on every workout.

What is important for your metabolism and race speed is the rate at which you burn calories not how many calories you burn. This is why walkers and people who run mile after mile seem to never achieve their results. The more calories you burn the more calories you need to eat to restore energy back to your muscles cells. It is challenging your muscles to burn more energy by going harder relative to your fitness level forces your metabolism to improve and than makes you fun faster and burn more fat. People after completing an interval workout burn more fat 24 hours after their workout than any other form of cardio or strength exercise.

Though the interval workout is important it isn't the only workout that makes an effective 5k running program. Two other key workouts is a threshold workout and a long day. The threshold workout is a medium intensity workout that almost no person does. The reason why is people can always go harder and there is this myth that you have to push yourself in every work to your max. The other reason is people go on their slow steady pace never picking up the pace for a shorter run. An optimal threshold workout is between 15-30 min. If you can last longer than 30 min. you should run faster. When you run at your threshold level you are at the max at what your aerobic metabolism can burn for energy. When you go harder your anaerobic metabolism is kicked in to produce the needed extra energy. A threshold workout trains your body to burn energy the most effectively utilizing oxygen. It is the best workout for creating a good race pace.

The long day is the last workout you need every week in your 5k training program. Having running session that go for slower speeds and longer durations trains your body to burn fat and increases effectiveness of burning energy while running. You only need to do one long day a week and spending hours doing cardio during every workout may be a key reason why you are no longer seeing results.

To truly see your results you want a program that creates a personal heart rate profile. The charts on most treadmills are not accurate and the doctors who came up with the charts admit they made them up as a best guess for insurance companies and were never supposed to use as training heart rates. The other major key as you continue to run is a 5k program that uses specific and multiple threshold and interval workouts. The workout that worked for the first month won't work for the second as your body needs a new stimulus. With proper heart rate profiles you will be running your first or fastest 5k in no time.

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Food and Diet for More Energy

Do you find that you get fatigued during the afternoon? There are better choices than reaching for that candy bar, soda, or the latest energy drink. Food and diet is essential to giving your body more energy during the day which an online personal fitness training program can help with. With making some easy diet choices you can have more energy and feel alive during those once sluggish hours.

The fatigue and lack of energy you feel is associated with how you fuel your metabolism. Another way of looking at it is the food you eat or not eat is causing you have low energy and want to take a nap at work. If you are having any lack of energy throughout the day, now is a great time to start making better dietary choices which a dietician online can support you with.

The common diet programs that create this lack of energy are low calorie diets or eating 3 meals a day or less. Also, if your diet habits consist of fast food, candy, or soft drinks then your body is simply not getting the energy it needs and how it wants it was balanced energy levels. Another aspect that affects your energy with poor food choices is a lack of essential vitamins, minerals, complex carbs, and amino acids. All of these are building blocks for proper metabolism functioning.

The major issue with the ineffective diet programs of Americans is bad habits actually create more bad habits. Many people think that if they just had will power they won't succumb to food cravings that crush their diets. The reality is that poor choices create times when your body is in low blood sugar and that period is what causes your cravings. It is physiology that causes them not a lack of mental strength. Did you know that once you start eating 5 small meals during the day your cravings for sugar go away? Follow me on this person's day. We are starting with breakfast though they don't eat breakfast because they have noticed that if they skip breakfast they don't feel hungry till lunch. So at lunch they go out to dinner with their coworkers. Now, from a lack of energy they over eat more food than they should at any one meal. The problem is this doesn't feel or looks like too much food because this is what they are used to. How do I know this is too much food because at around 2 or 3 pm they are crashing. Their energy is low and they have become exceptionally irritable. Does this sound familiar?

So what are we supposed to eat? The goal is to eat 5 small meals throughout the day. For the average American this is cutting their normal meal in half and eating the other half as a snack. Breakfast starts the day either burning fat or storing fat. You know you had a proper breakfast because you are hungry 2-3 hours later, and it is time for another snack. You want to keep having small meals every two to three hours throughout the day. The reason this is good is because your body is burning calories and wants more fuel to keep burning. I know it seems logical if you don't eat you will lose weight. The problem is when you don't eat your body stores the food you eat as fat. When you fuel your body every 2-3 hours your body starts to burn more energy and will stop storing energy. This is the key to healthy losing weight.

Another key aspect to controlling your energy levels is the use of caffeine. Caffeine is a stimulant that supports your body to release adrenaline into your system. Caffeine in moderation, as in one cup of coffee doesn't throw your body out of balance. Having a multiple cups or some of the energy drinks and your body is running on artificial energy and then you crash. Once you crash you want that good feeling again, and so you are off on another Starbucks run. I know people who go to Starbucks every 2-3 hours or after each time their body crashes. One thing on energy drinks, Red Bull has less caffeine than a cup of coffee though I can't guarantee what is in the rest of the energy drinks.

Do you need more protein or more carbs in your meals? If you find that your meals are made of mostly carbs or simple sugars than eating protein with your meals with balance you out. Most Americans are over eating protein. If you are not getting a small amount of complex carbs in each meal, this is another reason why you are low on energy. Carbs are you body's fuel. Protein is designed to rebuild your muscle tissue and your body doesn't want to use it as energy.

Adding proper supplementation can make easy healthy and throughout the day easier. For most people getting that mid morning or mid afternoon snack can be a challenge. Having a meal replacement bar or shake can give you the healthy fuel you need. Also, most meal replacement supplements are fortified with vitamins and minerals which is a far cry from the candy bar. Supplements allow you to get exactly the right amount of calories in your meal as well. Especially, if you are going after a weight loss goal you don't need to eat any extra calories. What should I eat for my 5 small meals? The first answer is the same things you are eating now only cut them in half. You will find that the sugar cravings go away so we automatically start eating less sugar. The goal is to go to the super market thinking about what you want to eat for your meals. If you buy it at the grocery store than you will have it ready when it is time to eat? Liveleantoday.com's diet program creates weekly menus that print out grocery lists to make this process easy. Start eating every 2-3 hours and turn your metabolism into a fat burning machine. I know you might be laughing, not your metabolism. Today if you start eating 5 small meals your body will start to turn over. You will know this is working because you will have more energy than you have ever had before.

Chuck Carter, BS Exercise Science is President of Personal Training website LiveLeanToday.com. For over 20 years, Mr. Carter has trained people to achieve their fitness goals. Go to for more information on online personal training program and other health and fitness information.

How to train like Bear Gyrlls

If you are a fan of Man vs Wild, you may want to achieve a fitness level like Bear Grylls. For those that don't know who he is, Bear Grylls is the survival expert in the Discovery Channel show Man vs Wild. Bear Grylls has one of the best all around fitness levels that I have seen. The key to a fitness plan like Bear's is to have core strength, flexibility, and cardiovascular fitness involved.

I would call Bear Grylls strength functional strength. Being able to have a big bench press isn't going to necessarily help you hold on to a tree to climb down it. Core strength exercises require your abdominals to engage during the entire movement similar to outdoor activities. They also help by forcing multiple muscles to work together which is different that isolation exercises common at gyms. Proper core exercises should also work your flexibility and more important your strength through a full range of motion.

Good cardio is more than just 60 min. on the treadmill day after day. Proper cardiovascular training utilizes specific targeted heart rates to achieve effective workouts.

The last important aspect to achieve a fitness level like Bear Grylls is to get out and climb and hike yourself. Going for a weekend hike is the best way to build the hip strength needed to go backpacking. Indoor rocking climbing is a great strength workout and is considered one of the safest indoor activities you can do.

My personal trainer only has me do weights to lose weight

How many of the people that have hired a personal trainer done anything other than weight training as part of their fitness plan? The answer is probably not very many. Effective cardio workouts are considered to be the biggest gap in personal training programs.

What is interesting with all the weight training personal trainers take their clients through is that heart rate targeted interval training is considered to be one of the most effective ways to increase your metabolism and burn more fat. A person after doing an interval workout burns more fat as a source of energy than any other cardio workout or strength training workout.

Interval training is short durations of high intensity followed by short durations of low intensity. With a targeted heart rate to your correct aerobic metabolism this is the most efficient workout you can do to lose weight.

I would recommend staying away from weight lifting only trainers unless you are a bodybuilder. A really good trainer will do the cardio workouts with you to optimize your ability to be in the right heart rate zone though finding one can be a challenge. Even online only a few sites understand how to do cardio workouts. If you want to find out more about the best site that does it all cardio, strength, and flexibility visit Liveleantoday.com.

Urban Health And Fitness Myths

Copyright (c) 2007 Al Short

Go to any gym or to your last social party and some person with spit out some urban legend as it relates to health, fitness, or weight loss. So many wise tales have been passed down from generations and especially on college campuses that we start to take them as fact. So, we have list 5 of the top urban myths around health and dieting to see do they tread water or not. Who hasn’t thought that alcohol kills brain cells?

Urban Health and Fitness Myth or Fact

1. Inactivity turns muscle into fat: Almost Fact

a. The reality is that muscle and fat are two very different tissues with in the body. No, muscle can’t turn into the fat though a sedentary lifestyle will cause your muscles to burn less calories. The fewer calories your muscles burn the greater amounts of fat a person will store. The correct statement is with inactivity fat replaces muscle. This is another way of saying you have a slow metabolism.

2. Women are going to get drunk quicker than Men: Fact

a. The key difference is body weight. The average male has more weight than the average female. The extra weight results in greater amounts of water in male bodies. The extra water lower the concentration of alcohol for men allowing them to stave off impairment longer. Another key difference is men has high amounts of gastric alcohol dehydrogenase, which breaks down alcohol is the liver. This allows men to break down more alcohol leaving less in the blood stream.

3. Drinking Alcohol Loses Brain Cells: Myth

a. Alcohol won’t make you dumber though you may act dumber. Even binge drinkers are not going to kill brain cells. Studies have shown that heavy drinkers have the same amount of brain cells as the non drinker. Alcohol can kill brain cells though the amounts are too high to consume. You won’t pass out or stop breathing before you would kill any cells.

4. Holiday 5 Pounds is a given: Myth

a. People don’t gain an average of 5 pounds during the holidays. The average person gains about 1 pound over the 6 weeks from Thanksgiving to New Years. This isn’t that different than the weight, from poor food diet and fitness choices that the average American gains at any point in time. The big reason we think about is that come January 1st we are making New Years resolutions and we are thinking about our weight more.

5. Drink green tea to lose weight: Myth

a. Many products and marketing are stating all the weight loss benefits of green tea. Green tea extract has been demonstrated to support weight loss and support increase in calorie burning from your metabolism. The amounts in the tea you drink are too low in concentration though to make much difference. You can still get the antioxidant properties of green tea in your drink though weight loss not much. If you want the benefits of green tea for weight loss you will have to go with nutritional supplements which deliver high concentrations.

Every myth or urban legend typically has some sort of truth to them. The issue it typically isn’t exactly the way people think. The goal with any myth passed down is to do your homework.

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