Battle of the Bulge # 20

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     For months now I've been telling you to mix up the cardio to keep it from getting boring, so let's look at a few things. 

Well first, it's boring.

  I mean, who actually enjoys sitting on an exercise bike or running on a treadmill for 45 minutes?  Not many people.

      But much more important than that, it fails to produce fat loss results unless your doing the right kind of cardio workout. 

 Are there health benefits to riding on an exercise bike, yes. Are there benefits to walking or running on a treadmill, yes, for safety reasons and acclimate weather. 

 But you can get those same health benefits (and more) with much shorter, much more exciting, and invigorating workouts.



     But first, here's what research has to say about cardio In this 3 month study, women did 45 minutes of cardio a day, 5 days a week, and lost no more weight than those who dieted alone! 

 Seems like a royal waste of time to me! In the next  study, subjects did 50 minutes of cardio, 5 days a week, and once again lost no more weight than those who dieted alone! 

Well, maybe if they increase it to a full hour of cardio a day, 6 days a week, then cardio will actual product substantial results?  No again!

     Over the course of this one year study, subjects performed aerobic exercise for 60 minutes a day, 6 whopping days a week, and lost only 3.5 pounds on average in an entire year, 3.5 pounds of fat loss after an hour of exercise, nearly every day, for a year.  

That makes regular cardio or the cardio we've come to rely upon as the waste of our time possible.

     There is a better alternative and that alternative is in short burst of resistance training. Studies have found similar results with interval style workouts as short as 4 minutes producing dramatically more fat loss than long, extended bouts of cardio. 

An example body weight, short-burst exercise routine that you can try today to boost your metabolism and your fat loss results:

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30 seconds of body weight squats

30 seconds of push ups

30 seconds jumping jacks

 Repeat 4 times.


     That workout right there only takes 6 minutes and you'll burn way more fat than you will with those long, drawn out, boring cardio sessions.

 Well maybe 10 minutes so you can stop and breathe. 

No workout will ever help you lose fat unless you get your nutrition in order.

  Unfortunately, nutrition is an area where most people really struggle, and sticking to a "diet" long term can be near impossible.

 This is the exact reason that we have automaticbody, it's not a diet, but a weight-loss system, and after you lose { FOR GOOD } the weight you need to lose it's easy to turn automaticbody into a maintenance program for life. 

A maintenance program is better by far then going back to yo yo dieting and all of it's many pitfalls. Atomaticbody allows you to lose the weight and gain the muscle, { BE THE BODYBUILDER }, at the same time. 

Hormone free Protein, click HERE!!!

 

7 foods to help the waist-line???

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Automaticbody-does a body good-

Automaticbody is great for your weight-loss needs, but we all need some solid food once and a while so here are 7 that you might want to give a try. 

Remember that proper dietary choices help us to maintain a proper body weight-SNACK ON!!!




1. Oranges - Loaded with Vitamin "C" oranges along with kiwi, strawberries, peppers, cantaloupe, and tomatoes are great for controlling cortistol  levels under stressful situations.


2. Turkey - Turkey contains an amino acid called L-tryptophan, which also triggers serotonin release and a relaxed state. Low fat and high protein, a winning combination.


3. Salmon - Salmon and other cold water fatty fish are rich in omega-3 fatty acids, which have been shown to have a stress relieving effect.



4. Avocados - With potassium levels higher than bananas, avocados help in controlling high blood pressure.



5. Broccoli - Broccoli loaded with folic acid, a vitamin which has been proven to reduce stress, depression and anxiety.



6. Almonds - Loaded with B vitamins, vitamin E, magnesium, and zinc, all of which are involved in the production of serotonin. The zinc and magnesium combination in particular has been shown to improve sleep, including falling asleep quicker and waking more alert.



7. Blueberries - Packed with antioxidants that reduce oxidative stress within the body. Oxidation leads to free radical production. Too many free radicals and we see early signs of aging plus cancer and other devastating diseases.

 

Of course there are hundreds of different foods you can add to this list, basically any fruit or vegetable.

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Weight-Loss and Testosterone # 2

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Let weight-loss begin today and increase your testosterone levels

Have you looked in the mirror lately and seen someone almost unrecognizable? 

  You look tired, old and fat.  You have lost your mojo, your motivation, and your body.  

This may not be entirely your fault.  

You can blame poor diet, lack of exercise, and general sedentary lifestyle for some of it. 

  Low testosterone levels might also be to blame for the change in you.


This is not an uncommon experience for men across the world. 

 Declining testosterone levels can result in depression, loss of fat-free mass, and change in mood. 

  Increases in body fat and loss of lean mass can be a double-edged sword, with higher body fat levels resulting in a further decline in testosterone levels.

Aging results in decreased hormone and testosterone levels. 

 This decrease raises BMI and alters body fat distribution across the body.  

This altered body fat state can be attributed to decreases in lean mass.

Increasing your testosterone levels, either naturally or with the help of testosterone replacement therapy, you can change your body for the better. 

   Having higher levels of testosterone can make you, once again, feel the vigor or youth, increase your lean mass, and decrease your body fat stores.

Research done by Snyder et al. concluded that increasing testosterone levels in men over 65 to what would correlate to mid-normal testosterone levels in young men has positive effects on body composition.  

 With the supplementation, elderly men showed an increase in lean mass and a decrease in fat-free mass.  

 The increases were mainly in the trunk, and in the arms and legs of the participants.

Other research done by Vermeulan et al. concluded that the increasing the levels of testosterone in the body do have positive effects on muscle hypertrophy and increase fat-free mass.   

They also showed that in several incidences throughout their research, increased plasma testosterone levels had positive effects on fat-free mass, and lower testosterone levels had negative effects on fat-free mass, and increased body fat accumulation.



Supplementing with natural testosterone boosters can help give you back that lean muscular look by shedding some stored body fat and improve your mood.   

  Testosterone administration, under physician guidance, has been used to increase muscular strength and size, and as a way to decrease body fat and increase athletic performance.   

Increasing fat-free mass can improve self-confidence, self-esteem, and help promote a positive self-image all with the lean, muscular body that can be associated with increase testosterone levels.

Weight-Loss made easy, click HERE

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Wheat, Weight, and Testosterone # 2

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Boy, the wheat board is going to be mad at me, but you know unhealthy is unhealthy.

 The wheat of today is not the healthy wheat of years gone by, and this is why we need to educate ourselves to this problem.

Even small changes
 in wheat protein structure can spell a devastating difference in immune response to no response at all.

With the hybridization of wheat new gluten's are coming out which our bodies have no defense against, "exorphins' have an effect on the brain like a mild opiate drug.


 Making wheat products mildly additive.


     Wheat makes you consume more calories, and in fact you consume about 14% more calories than someone on a gluten free diet, { of course now you have to laugh because gluten is everywhere, and the food manufacturers know how additive gluten is}, can't blame them if we produced the food we would probably do the same thing. This is where the men need to listen up, excess weight and lack of exercise all lead to low testosterone.


     Oops, bet you don't know that wheat raises blood sugar even more than table sugar, containing"amylopectin A", this carb is unique in that it is digested rapidly and affects blood sugar levels{ this is why some bodybuilders would consume two slices of bread after a workout to get glucose to the muscle as soon as possible, there are better ways}.

Two slices of bread are little different than a can of pop,and wheat has a habit of sticking to the stomach lining.


     Excessive wheat consumption leads to visceral fat in the abdomen- men again being too fat equals low testosterone equal no extension in the pants.




     This one should be a concern to both men and women, wheat consumption leads to accelerated aging.

 The next one involves everybody, that wheat causing acne problems, if you don't want to believe me than stay "zitty".

I saved the best for last , wheat is associated with joint degeneration including arthritis.



     With baby boomers living longer you need to do whatever it takes to safe-guard your health. Be pro-active and live healthy.--helping you reach your absolutes in an ever changing world.

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Battling Your Percentage of Fat

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The terms 'fat loss' and 'weight loss' often get used interchangeably, but they shouldn't. 


If you lose a pound of fat, then technically you should weigh a pound less. 

This however is hard to detect if your daily water fluctuation and the amount of food and drinks you have in your body can be as much as 5-7lbs in any given day.

 If you just drink a few glasses of water you will easily be a pound heavier due to the extra water weight added to your body.

 Eating a big meal can easily add 3-5 pounds of weight to your body while you're digesting and assimilating the food.

 These are temporary gains in body weight and do not necessarily mean you've gained body mass be it fat or muscle. It's really just food in your gut.


Understanding that your daily body 'weight' can fluctuate 3-5 pounds just from the weight of the food you have eaten it's not surprising that you may not really be able to detect a 1 pound decrease in fat mass. At least not detectably on a scale.


Also when you have a significant amount of fat to lose (in excess of 40lbs) you're body will be carrying excess water along with the excess fat.

 This means that if and when you decide to start cutting fat you will experience a 'weight' loss that exceeds your actual 'fat' loss.

 As you lose body fat you will also lose a certain amount of excess water retention. 


This is a good thing as excess water makes you look smooth and bloated and it takes away from your muscular definition.


It's typical for someone to lose twice as much 'weight' as 'fat' in the initial stages of a fat loss cut down.


 Someone who needs to drop 40lbs will likely see a big weight loss at the beginning. It's a good bet that in the first 2-4 weeks at least 50% of the 'weight' that is coming off is water, the rest is actual fat.

 This higher ratio of weight loss to fat loss starts to drop as you get to lower body fat percentages.


It seems that as you drop below 15% body fat you can assume that most of the actual weight you lose is due purely to fat loss.


Finally when you're close to 10% body fat or lower you may notice that you get visibly leaner and can lose fat without seeing your body weight change much at all.

 At this final stage you will be lean enough that even minor changes in fat levels will make a difference on your visible definition.

 These changes will be proportionally small when it comes to measurable weight, however the changes they make to your visible definition will be big.


It's true that losing 1 pound of fat when you're body fat is 25% will not even be noticeable, however losing a full pound of fat when your body fat is 10% will make a dramatic difference in your look even if the scale doesn't budge at all.


Finally your muscle hydration and weight training status will also change how full and heavy your muscles are on a day to day basis.

 Having fully hydrated and glycogen loaded muscles can dramatically increase your body weight, even if it only lasts for a day or two. 

This ability of your muscles to swell with water, nutrients and glycogen can also throw off your measurement of fat loss vs weight loss.

 When you're very lean you can actually lose fat, and even gain weight at the same time. These likely won't be huge swings but it's definitely possible.


In Conclusion-

You can you lose fat without losing weight.


You can even gain weight while losing fat.


If you have lots of fat to lose, you'll start out by losing significantly more weight than is accounted for by fat due to a reduction in water retention…this is a good thing.


When you're approaching 10% body fat and attempting to cut even lower you will likely get leaner without seeing much of a change in body weight.  (this odd effect is partly why people think the last 10 pounds are harder to lose.)


In reality they're still losing fat but the total amount of weight that is coming off starts to slow down. Don't despair if you do the right things for long enough the results will be positive.

  Helping you reach your absolutes in an ever changing world.

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Wheat, Weight-loss and Testosterone

BODYBYDOUG-

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http://www.bodybuildingsolutions101.com

Weight-Loss

     Men, women and children stay away from the cereal aisle.

 There are a few, very few cereal's that are good for you. Ezekiel 4:9 is a good cereal, but it's made from sprouted grains and not the genetically modified over processed grain.

 Most of our cereal's boost heart healthy, with added vitamins and antioxidant's.

 The hidden facts are the 10 added sugars  plus modified corn syrup and starch's, plus added gluten and the overly modified soybean oil. 

Then there's the wheat itself with inflammatory properties,and { listen up men},  whole grains contain phytic acid which combines with iron, calcium, magnesium, copper and zinc to block their absorption.

 Eating  wheat products BREAD, can be attributed to deficiencies in minerals such as zinc, which is important to the production of testosterone in men. 

Again men, low testosterone can lead to a lack luster performance in the bedroom, among all the other problems associated with low testosterone.

 There's more good new too, with chemicals found in wheat that interfere with the digestive process.

     Automaticbody's protein offer a great alternative to the morning cereal rush.


It's chocolate in a "take anywhere can ",quick , convenient and taste better than any cereal's on the market , and automaticbody's protein full's you up not out, giving you the nutrition and energy to get through your busy day.   ---

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Weight-Loss made easy, click HERE

helping you reach your absolutes in an ever changing world.

Green Tea,Weight-loss and Testosterone

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     Green tea has a calorie consuming effect within the body, but green tea also has a positive effect on men's testosterone levels.

The elements found in green tea are various catechin, or polyphenol compounds, and studies show that older individuals who consume four cups a day are less frail.

 Green tea extract can also have an effect on our hormones, in men green tea  extract can block the activity of aromatase, the enzyme that converts androgen's, such as testosterone into estrogen.

 {If you wonder by I'm telling you this it's because testosterone is the hormone largely responsible for the SEX DRIVE IN MEN.}

  Other studies show that green tea extract may inhibit {5-alpha reductase}, which converts testosterone into DHT.  DHT is linked to male pattern baldness, acne, enlarged prostate and prostate cancer.

     For best results with your testosterone levels-stop smoking,loss weight,limit alcohol, exercise and drink green tea.

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Weight-Loss made easy, click HERE

helping you reach your absolutes in an ever changing world.