The Best Tips for Burning Fat

Exercising Your Hormones Into Balance by Dr. Natasha Turner ND

Believe it or not, you can get results in as little as 30 minutes done 2-3 times a week. Here are the principles behind Hormone Optimization Training, designed by Dr. Turner to help you maximize the hormonal and fat-burning benefits of your workout while minimizing the time requirements:

1. Keep it short and sweet. All workouts are 30 minutes (maximum 40 minutes).
2. Give every workout your all. High intensity and maximal effort—to the point where you just can’t squeeze out one more rep—is a must for effective fat-burning and hormonal benefits. When you’re pushing yourself hard in the gym (or wherever you exercise), just remember your workout is short and it will all be over soon!
3. Complete your exercises with little rest between each circuit. Circuit training keeps your heart rate high throughout your workout. When you use this method, you basically get your cardio workout and resistance training all in one shorter session. Circuit training is also the best type of workout for improving insulin response, boosting testosterone and stimulating growth hormone. So you spend less time exercising but you reap even more benefits.
4. Work multiple muscle groups with each strength training session (but each muscle group is trained only once or twice a week). This approach is designed to increase growth hormone and stimulate more muscle groups at once. It also lets you complete more work in less time and ensures your muscles get the proper recuperation time they need between sessions.
5. Keep cardio sessions short and use intervals. Remember, intervals are a series of shorter periods of intense exercise separated by periods of brief rest or lighter activity. This method of training offers the most fat-burning potential and the greatest health benefits. It increases the intensity of your training too, which once again means greater benefits with less time spent exercising! Even cardiac patients can use interval training to improve their fitness.  
6. Use yoga for its hormone-enhancing effects. Besides challenging and stretching your muscles, yoga can lower blood cortisol levels, reduce adrenalin and stimulate brain-calming GABA.
7. Consume the right stuff before and after your workouts for hormonal effects. Always consume a blend of protein and carbohydrate about an hour before and within 45 minutes after your resistance-training sessions. Limit fat in your post-workout meal. This combination is proven to stimulate more growth hormone release and encourage muscle gains. You can do cardio on an empty stomach (though you don’t have to), but eat your snack of protein and carbs (again, no fat) within 45 minutes of finishing your session. Drink only water during your workouts, no sports drinks allowed!

Hiring a personal trainer may seem like a daunting or expensive proposition, but don’t be afraid to try it, even for just a few sessions, if you feel you need help getting started and someone to show you proper form. (Some trainers will even charge less if you do your session with a partner.) Besides, we’re talking about an investment in your long-term health and well-being. 
Original source:
http://www.clearmedicine.com/exercise-a-strength/35-exercising-your-hormones-into-balance

If You Want Great Abs.....

If you want the best looking, strongest abs, train your whole body instead of performing lots of abdominal work. One traditional “ab” exercise, such as twisting crunches, leg lowering, or low cable supine pull -ins can be included in your program, but research shows that abdominal training doesn’t offer much pay off.

A new study from Southern Illinois University found that performing a six week abdominal program in which participants performed seven ab exercises (2 sets, 10 reps) five days a week resulted in no reduction of body weight, body fat, abdominal fat, or waist circumference. Participants did improve abdominal endurance after training, performing 14 more curl-ups during the one-minute curl-up test (participants did an average of 33 curl-ups before training and 47 after the six week training period). The exercises used were Bent-Knee Sit-Up, Lateral Trunk Flexion, Leg Lifts, Oblique Crunch, Stability Ball Crunch, Stability Ball Twist, and Abdominal Crunch.

For the amount of time and effort invested in abdominal training, participants didn’t get much benefit. A better strategy for training abs for strength, endurance, and aesthetics is to do lots of squats, deadlifts, chin ups, and other multi-joint exercises, with one ab exercise a day. With such a program, you’ll get leaner, decrease your waist circumference, and have stronger abs and a more structurally balanced body.

Another option is to do high-intensity sprints to burn excess fat around the middle. Trade in your 15-minute ab routine for 10 minutes of all sprints for a leaner body composition. From: "Train your whole body for the best abs:forget the "ab" exercises" by Charles Poliquin

 Reference:  Vispute, S., Smith, J., LeChiminant, J., Hurley, K. The Effect of  Abdominal Exercise on Abdominal Fat. Journal of Strength and Conditioning Research. 28 July 2011. Published Ahead of Print. 

For the original link for this article:

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/575/Tip-146-Train-Your-Whole-Body-for-the-Best-Abs-Forget-the-Abs-Exercises.aspx

Most Common Gym Injuries

Q: Common weight training injuries that you see?

Dr. ERIC SERRANO:
A:  Hamstrings are notorious for being tight. Also, I notice many people lacking the supporting muscles. For instance, it's common to see weak lats with strong upper traps pulling the shoulder girdle closer to the clavicle which causes impingement of the rotator cuff. Also, stress-related injuries which affects posture results in weaker muscles that are more prone to injury.

The most common weight training injuries that I see are imbalances between the frontal superficial line versus the back superficial line. 

Visit http://www.anatomytrains.com/ for more information.

Q: Workout Tips?


Dr. ERIC SERRANO:
A: 

          1) If you're over 35 years old and do more than 10-12 sets per body part, you are overtraining!

      2) If you do legs more than twice a week (depending on your state), you're overtraining!

      3) Always keep in mind the stress factors such as work, rest, nutrition, family, etc.

      4) Research demonstrates that training more than 3 days a week elevates cortisol levels for up to 4 days (elevated cortisol levels WILL NOT help you build muscle).

      5) BCAA's lower cortisol levels. I've been saying it for years to always ingest BCAA's pre-workout.

                 - Dr. Eric Sarrano via John Paul Catanzaro's Interview.

The original source of this information can be found at:
Link: http://bodyessence.ca/index.cfm?t=JPArticles&pi=SERRANO&sn=31 

STAY LEAN..... NO TROPICAL FRUIT

Dr. Eric Serrano, a world-renowned sports nutrition specialist, shares Parillo's sentiments. According to Dr. Serrano, fruits should be consumed occasionally (primarily post-workout) & the top 6 fruits include:

Avocado
Grapefruit
Berries
Tomatoes
Lemons
Apples


If fruit consumption is so counterproductive to losing body fat then what's left to eat? Well, I think Dr. Fred Hui, a Toronto physician who practices a unique blend of Eastern and Western medicine, sums it up best with the following quote: "Vegetables have all the health benefits of fruit including vitamins, minerals, antioxidants, and fiber without the sugar! Eat plenty of vegetables instead!" 



Fructose is absorbed by the small intestine and directly transported to the liver via the portal vein. The first enzyme to act is fructokinease. 


By the way: guess what the number one sweetner used in commercially available “sports nutrition” bars is? You guessed it: fructose!  The reason fructose has a low GI rating is because it doesn’t even have a chance to spike insulin – it’s in too much of a hurry to bypass the carb highway on its way directly into body fat storage! 


Remember how fructose bypasses the regular carbohydrate pathways? Well that’s precisely why it has a low GI rating. The body treats it like a fat, and like saturated fat fructose just heads right into body fat stores assuming the body is in a calorie-plus metabolic status. 

 

This is why we at Parrillo Performance have a bad opinion of fruit: it is loaded with fructose. Our repeated in-the-trenches experience with competitive bodybuilders has shown us repeatedly that fruit adds body fat to those trying to lower their body fat percentiles. Nothing personal against this dietary mainstay, but if you are interested in losing as much body fat as possible – toss the fruit!




Click this link to read more:
http://www.bodyessence.ca/images/newsletters/fructose.jpg


ARTICLE PRODUCE BY BODY ESSENCE PERSONAL TRAINING

S.M.A.R.T Goals For Fitness & Weight Management

by Fitnessmantra

What are S.M.A.R.T. Goals?



S.M.A.R.T. is an acronym that describes the various attributes a goal should have to ensure maximum probability of success. The actual adjectives that the acronym stands for differs depending on the circumstances. ProjectSmart describes some of these variations:


S – specific, significant, stretching


M – measurable, meaningful, motivational


A – agreed upon, attainable, achievable, acceptable, action-oriented


R – realistic, relevant, reasonable, rewarding, results-oriented


T – time-based, timely, tangible, trackable



How Can I Set S.M.A.R.T. Goals For Fitness And Weight-Management?


Whether your goal is to lose weight, gain muscle or just be fit, setting S.M.A.R.T. goals will give you an edge by keeping you focussed and motivated throughout your endeavor. See how being S.M.A.R.T. pays off:

1. Be Specific About Your Fitness Goal:


Most of you might begin with a reasonable goal like “I want to lose weight”, but if you really stop to think about it, that goal is not quite specific enough. What amount of weight do you want to lose? When do you want to lose this by? The answers to this and other so-called “W-questions” make our goals more Specific.


Who:
What:
When:
Which:
Where:
Why:


EXAMPLE:   “I … want to lose 5 lbs … in two months … by eating right and exercising … in the gym … so I can be healthy, fit and energetic.”

 2. Make Your Goal Measurable:


OK so you have set a specific goal and have started making positive changes in your life toward achieving it. But how do you how well you are doing?


“You can’t make what you can’t measure because you don’t know when you’ve got it made.”  -  Dr Irving Gardner



Measuring your progress at frequent intervals is as important as setting the goal in the first place.


This serves a two-fold purpose: firstly you know pretty quickly whether what you are doing is working or not and you can take corrective action to keep yourself on track. However, the bigger advantage is the motivation that initial success will give you: nothing will boost your confidence and morale than seeing your body change for the better in the mirror every day.

3. Set Attainable Goals:


What if instead of setting a “5 lbs in two months” goal, you decided instead to shed “30 pounds in one month”? Not only is this unrealistic and virtually unattainable, but you are already setting yourself up for failure from the very beginning. Creating reasonable and attainable goals for yourself will propel you to success and keep that motivation factor alive as well. Think small, attainable targets and you’ll be alright because it’s the attaining of small goals that boosts your morale and helps you aim higher.

4. Be Realistic:


This is a little different from setting attainable goals. For example you might set yourself the attainable goal of a 32 inch waist in 3 months. That is certainly attainable if you are only a few inches away from your target. But when it comes to the methods you plan to use to achieve this goal, you might start to become unrealistic. “I will run everyday for two hours”, “I will not eat any sweets, candies, cakes or pastries for the next 3 months” and “I will avoid all fried foods” are all examples of unrealistic methods that you have a slim chance of sticking to.


Be realistic and ask yourself what the chances are that you will stick to any drastic change in behaviour.

5. Stick To Timely Goals:


Finally, no goal makes much sense unless you attach a timeframe to it. This is the “… in two months …” part of the goal statement. By limiting the time you have to accomplish a goal you have a fixed timetable to work with and the sense of urgency that will spur you to keep on track. In my opinion this is probably the most important attribute of a well-set goal because none of the others matter if you don’t set a time-limit
by which to accomplish your goal.



 By using the S.M.A.R.T. technique of goal setting to your fitness regimen, you will see slow but steady incremental benefits that are bound to raise your morale which will, in turn enable you to to raise your own expectations even higher.




 Go ahead – set a S.M.A.R.T. fitness goal right away and work toward it!

The original source of this article:
http://www.fitnessmantra.info/2007/09/13/smart-goal-setting-for-fitness-and-weight-management/

6 Best Fat-Burning SuperFoods by Dr. Natasha Turner

"People ask me all the time if there is a magic supplement they can take to look younger, shed body fat, boost their energy or improve their skin. In reality, the answer is food. The right food, at the right time and in the right quantities, can have a dramatic affect on your appearance and overall health.

Here are a few superfood suggestions to include in your spring diet - they just might help to slim your waistline in time for summer." - Dr. Natasha Turner

Avocados: Avocados contain glutathione, one of the most potent antioxidants and disease-fighting agents available. Unfortunately, avocados - high in monounsaturated fats - got a bad rap during the past low-fat era. But avoiding avocados will only work to impede your weight loss, depriving you of a source of healthy fats and antioxidants that are good for any complexion.


Studies show that people sustain their nutrition program longer and have greater weight loss when on a diet that contains about 30 percent healthy monounsaturated fat, like those in avocados, rather than a low-fat diet. This is because fats, when eaten in the proper balance with carbohydrates, can help to slow the release of sugars into the blood stream, thereby triggering less insulin release. Insulin is basically the hormone that instructs the body to store energy as fat while preventing the use of stored energy, making it a dieter's nemesis if levels are too high.

Whey protein: Protein is essential for immunity, for maintaining healthy body composition, for keeping blood sugar balanced, for healing and repairing tissues, for developing muscles, and for producing hormones, chemical messengers and digestive enzymes in the body. However, by adding a bit of whey protein to your meal, you will also reduce your short-term food intake. According to research done at the University of Toronto and published in the Journal of American College of Nutrition, whey protein has potential as a functional food component to contribute to the regulation of body weight by providing satiety signals that affect both short-term and long-term food intake regulation. Whey protein reduces insulin and can even help to reduce blood pressure.

Blueberries: Free radicals cause cellular damage, accelerate aging and contribute to the development of diseases like cancer and Alzheimer's. However, blueberries are absolutely loaded with antioxidants and fibre, which will keep you full and looking younger. They protect against sun damage, support eye health, are low in naturally occurring sugars, and contain a potent dose of proanthocyanidins beneficial for skin, cognitive function and cardiovascular health. This same antioxidant activity is also present in pomegranates, pink grapefruit and tomatoes, which makes them an important addition to your plate for both cancer protection and heart health.

Cherries: Cherries are the new wonder food - and not just because they taste great and can satisfy even your sweetest cravings. This fruit contains red-pigmented antioxidants and is high in soluble fibre and low in calories, which can help improve insulin sensitivity. Scientists have identified a group of naturally occurring chemicals abundant in cherries that could help lower blood-sugar levels in people with diabetes. In early laboratory studies, the chemicals, called anthocyanins, increased insulin production by 50 percent, according to a study published in the American Chemical Society's Journal of Agricultural and Food Chemistry. Anthocyanins are a class of plant pigments responsible for the colour of many fruits, including cherries. They also are potent antioxidants, highly active chemicals that have been increasingly associated with a variety of health benefits.

That being said, when having any fruit you should be sure that they are part of a meal or snack that includes protein and essential fats. A great morning smoothie might include one cup of Liberte non-fat vanilla yogurt, one serving of whey protein isolate, one tablespoon of ground flax seeds and a handful of fresh cherries (pitted with the stems removed).

Broccoli: Next to your favourite source of protein, stir-fried broccoli is a welcome companion. Some sources say that just 2½ cups of broccoli a week may reduce your risk of various types of cancer. Broccoli is high in fibre, numerous minerals and vitamins, as well as a compound called indol-3-carbinol (I-3-C). I-3-C is an anti-cancer compound because it helps to convert estrogen, linked to breast and prostate cancers, into a less harmful metabolite. Since higher amounts of estrogen are associated with belly fat and increased fat around the hips and thighs, this superfood just might help you shed a few pounds before bikini season. The soluble fibre in broccoli is also fantastic for lowering LDL cholesterol and stabilizing blood sugars. Soluble fibre keeps the bowels moving and can help to prevent constipation.

Eggs: Our grandparents had it right - eating eggs for breakfast improves appetite control and boosts energy levels. A 2005 study published in the Journal of the American College of Nutrition found that participants who consumed eggs for breakfast had greater feelings of satiety, and consumed significantly less energy and grams of protein, carbohydrates, and fat for lunch. Energy intake following the egg breakfast remained lower for the entire day as well as for the next 36 hours. For a balanced meal, scramble one or two whole eggs with three or four egg whites and an assortment of your favourite diced veggies.


Natasha Turner, N.D. is a naturopathic doctor and author of the bestselling books The Hormone Diet and her newest release, The Supercharged Hormone Diet , now available across Canada. She is also the founder of the Toronto-based Clear Medicine Wellness Boutique.


To view the original source of this article:
http://ca.shine.yahoo.com/six-best-fat-burning-superfoods-20110511-210000-642.html

Secrets to a Sizzling Summer Six-Pack by Dr. Darren Burke, Ph.D.

Shed fat and show off your chiseled physique this summer with proper diet and exercise.

As summer approaches most of us begin to think about what we're going to look like out on the beach with our shirts off. We all know this is the time to impress the ladies with a chiseled body — but are you going to be showing off a solid six-pack? Or, like most of us, could you stand to lose a few pounds and tighten up your mid-section?

If you're looking to shed a few pounds and carve out a washboard stomach then the easy-to-follow plan detailed here is exactly what you need to get on the fast track to success. The plan includes five easy-to-follow diet strategies that will help you shed those extra pounds in no time at all.


1.) Eat more frequently throughout the day. Ideally, you want to eat four to six meals every day. This can include your three main meals plus two or three snacks. By eating more frequently you increase your metabolic rate and burn more calories throughout the day.


2.) Try to have a good source of protein at every meal or snack. Eating protein has a greater thermogenic (calorie-burning) effect than eating carbohydrates or fat. Therefore, by eating more protein you can give your metabolic rate a significant boost. Some good sources of protein include chicken breast, beef, salmon, cottage cheese, yogurt, and whey protein powder.

    3.) Eat vegetables with at least three of your meals each day. Veggies are not calorie dense, but do contain a lot of important vitamins, minerals, and fiber. Veggies will fill you up and help stop you from overindulging on the "bad" foods.

4.) Have some 'healthy' essential fats with each meal. Yes, I'm recommending you eat fat to burn fat. It's true — certain fats can actually help enhance fat loss. More specifically it's polyunsaturated (which are essential fatty acids) and monounsaturated fats that have a host of health benefits and can also support fat loss. Some excellent sources of polyunsaturated fats include fish, flaxseeds, pumpkin seeds, and walnuts. Almonds, pecans, olive oil, and avocados are great sources of monounsaturated fats.


5.) Drink lots of water! Just like food, water can also have a thermogenic (calorie-burning) effect on the body. Drinking cold water has actually been shown to significantly increase metabolism. Simply put, a more hydrated body is more metabolically active.


Dr. Darren Burke, Ph.D. is a former nationally ranked athlete turned university professor and research scientist. His papers are published in peer-reviewed scientific journals around the world. Dr. Burke is also the Founder and CEO of a new innovative supplement company, RIVALUS Inc.

To read the original article:
http://www.mensfitness.com/nutrition/abs-health/secrets-sizzling-summer-six-pack

What do I use FOAM rollers for?!

ROLL YOUR IT BAND written  by JP Catanzaro

Lie on your side, resting the outside of your thigh on the roller (it should be perpendicular to your thigh). Prop yourself up on your free foot and elbow, using your weight to put pressure on the outside of your thigh. Roll from your hip to just above your knee. When you hit a painful spot, you’ve found an adhesion—stay on it for a few seconds, then continue rolling.

ROLL YOUR PERONEALS

Sit up with your right leg spread out to the side and the left leg bent so that the edge of your foot is on the floor and your heel is facing you. Place the roller under your left knee and roll back and forth. Apply extra pressure to your leg with your hands if you can.

“Foam rolling can help improve range of motion,” says Catanzaro. “It can also facilitate better tracking of your knee.” Meaning that your knee will stay in line with your toes during each squat rep.

The original source of the article.
http://www.mensfitness.com/fitness/strength-training/strength-strategy-foam-roller

10 Reasons to Manage Glucose by Charles Poliquin

10 Important Reasons To Manage Your Glucose

May 2

5/2/2011 12:21 PM 

1. Unmanaged glucose leads to increased triglycerides that either lead to fat accumulation or increased cardiovascular risk.

2. Surplus glucose leads to glycation, which is damage done to protein by overexposure to glucose.

3. Excessive glucose is one of the main causes of silent inflammation.

4. Free radical formation is accelerated by surplus glucose.

5. Too much glucose has a castration effect. The more glucose in your bloodstream, the less testosterone you will produce.

6. Insulin is the hormone of aging. The more glucose you have in your bloodstream, the greater the production of insulin.

7.  Based on the work of many researchers, high glucose accelerates risk of death by 38% of digestive tract cancers.

8. High glucose levels leads to endothelial dysfunction. In other words, erection as hard as overcooked linguini.

9. Retinal damage is inevitable with poor glucose management.

10.Kidney impairment has been linked to unmanaged glucose levels.

Most MDs will tell you to keep your glucose under 100 mg/dL. That is still way too high. The threshold value for diabetes is 126 mg/dL.

The optimal value of resting fasting glucose according to leading functional medicine practitioners should in fact be 70 mg/dL or less.

According to Bjornholt et al. (1999), there is a 40% increase in cardiovascular risk if your glucose is above 85 mg/dL.

Dr. Mark Houston estimates the increase in mortality from cardiovascular disease to be 5% for every mg/dL above 70 mg/dL.

The question I hear very often is “Are there any natural alternatives to the blood sugar and diabetes drugs?”  While all prescriptions should be discussed with your physician, there are a number of natural compounds that have been shown to provide excellent nutritional support for those with blood sugar issues.  The formulas that I have seen the best results with are herbal mixtures that support insulin sensitivity and maintaining healthy blood sugar.  The first is a combination of fenugreek, bitter gourd and gymnema which all have complementary and synergistic properties.  The second is a mixture of a special hops extract and acacia which has been shown in the research to reduce the markers of metabolic syndrome and support insulin sensitivity.  Taking one to two of each of the above formulas with each meal is recommended.   



References:
 Bjornholt JV, Erikssen G, Aaser E, et al. Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men. Diabetes Care. 1999 Jan;22(1):45-9.

Copyright ©2011 Charles Poliquin

F.L.U.B.B

Full Body Exercises by Amber Jones



To shed excess fat, warm up for a workout, or condition yourself after a break do FLUBB.


(Beginners)
F = Footwork
Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min total
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Back
(supermans) 1 min
B = Back
(cat stretches) 1 min


Repeat 3 times in total with any of the following variations for a total of 15 minutes:



F = Footwork
(Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Back rows
(seated row) 1 min
B = Back extensions
(use extension machine) 1 min


F = Footwork
(Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
 (Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Back
Bent over rows (dumbbells) 1 min
B = Back
(wipe grip pull ups) 1 min



F = Footwork
(Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Back
(lat pull downs) 1 min
B = Bounds
(on BOSU’s ) 1 min




F = Footwork
(Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Bicep curls
(dumbbells) 1 min
B = Burpies
(up, down, out, in) 1 min