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Gaining weight is an essential part of the pregnancy. Don’t be afraid to gain more weight than you might have in your entire life, because that’s exactly what you will need, depending on your weight before the pregnancy.
A pregnant woman needs to gain extra weight for the proper nourishment and development of the baby. The body needs to store fat that are important for the delivery and breast feeding. But the mother-to-be also needs to pay attention to the fact that becoming overweight does not mean even better nourishment of the baby. In fact, it might result in the opposite. Being overweight may present complications during the delivery. And the diet the mother consumes should also be a healthy one, with all the minerals and proteins, and should be taken in proper amounts.
Generally, a woman expecting a child must (or will) gain around 26-28 pounds. While, a woman expecting two babies (twins) will need to gain approximately 10 to 15 pounds more than a woman expecting a single child. The total baby weight comprises of several tissues that develop to support the birth of the child. Normally, the proportion of the baby itself to the overall baby weight will be around 8 pounds. Other things that contribute to the baby weight include the placenta, which adds 2 to 3 pounds; the amniotic fluid adds another 2 to 3 pounds to the mother; the blood needed for the child weighs around 4 pounds; the breast tissue contributes 2 to 3 pounds to the total baby weight; 2 to 5 pounds by the uterus, and around 5-9 pounds are added by the fat stores.
The baby weight that a woman gains, is gained in stages. In the first trimester, the mother-to-be will gain around 2 to 4 pounds, after which she will gain 1 pound every week till the day of the delivery. Women think that they will need to eat a lot more during their pregnancies, but it’s not true. To gain the appropriate baby weight the mother-to-be need only consume 100 to 300 calories more than they would every day. But most women over indulge themselves and consume around 500 to 1000 calories daily. This over eating leads to gaining more weight than is necessary.
The next question that might arise in the minds of the pregnant women is that where does the extra weight that they might gain appear? There are places in which it is normal to find the new weight appearing, such as on your hips, thighs, buttocks, stomach and chest. If the weight gain appears in other places then you should probably watch the foods that you are eating and start counting your calories or performing some baby-safe exercises.
If you consume more calories than are needed, they will turn into body fat and start storing up in places or areas of the body that aren’t typical during a pregnancy. But if you’re consuming the correct amount of calories, the typical areas where your weight is most likely to appear are on your hips, upper thighs, the butt, breasts and of course the stomach. Sometimes you may even gain a little weight in your arms, but women are still able to maintain a great upper body.
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What are the chances that you drink a protein shake? Well, If you are looking to gain muscle, I’m guessing quite high! Am I right?
Well, that’s good…BUT are you also just one of those zombies who buys whey protein powder over all the others, just because all your buddies seem to always talk about it or it seems to be the most popular?
Well it may not be the right supplement for you!
See both casein and whey protein are found in milk, BUT have different properties, which you need at different times! "What are those properties?", I hear you ask. Well let’s get cracking with the science bit and I'll explain…don’t worry, I’m going to make this really easy and simple for you understand!
About 20% of the protein found inside milk is whey. Whey is quite simply a fast acting protein where the body can absorb it and use it within 20 to 40 minutes of being taken.
In that short time span, the level of useable protein in your blood will peak very quickly! This does mean, though, that this protein is also utilized very fast too. So after around an hour, you will lose this high, and those protein levels will come crashing down.
So what does this mean for your muscle gain? And where best is whey protein used?...Well before I come to that, lets look quickly at casein protein and compare.
Casein protein is the rest of the 80% protein found in milk. Unlike whey, It is a slow-acting protein as once consumed, it takes from 3 to 4 hours for your protein blood levels to reach its peak.
The high that we are talking about here is not even close to that of whey protein though. On a scale of 1 to 10, whey protein would be 10 while casein protein would be a low 3. Now, why the heck would you settle for a 3 when you can have 10? Right?
WRONG! See casein protein raises the protein blood levels for near a massive 4 hours, whilst whey protein raises protein blood levels for ONLY an hour. And this property of casein can be really useful to your muscle gain efforts!
Well, as I’ve just told you, whey supplements are best for when you require high levels of protein quickly! So this is perfect for pre-and-post workout nutrition! Taking it just before your workout reduces muscle breakdown DURING exercise, whilst a shake after your workout drives protein to your muscle fibers quickly, when they need it the most. This can really give you massive growth fast!
Casein protein supplements, on the other hand, keeps your protein levels relatively high over time. This is great in preventing muscle breakdown during the day and for meal replacement of solid food where you need to be consuming high protein levels!
Where whey protein is NOT great (for meal replacement and for protein outside of workout time), casein powder is perfect. Where casein powder is terrible (for in and around your workout), whey protein powder is perfect.
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With Turbulence Training for Fat Loss, there are a lot of workouts to choose from.
So why did I create so many fat burning programs?
Because you need to have variety in your workouts to keep on
boosting your metabolism, and burning fat month after month.
If you did the same workout program for 3 months straight, your results would screech to a halt after 5 or 6 weeks.
With the Turbulence Training fat loss program, you will be able to change your workouts every 4 weeks. Each time you do that, you'll kickstart your fat burning and your metabolism to a new level.
You must change your workout every 3-4 weeks.
Unfortunately, with so many Turbulence Training workouts, people often ask, "Which program should I start with?". So here are the fat burning guidelines you need to get the most out of
Turbulence Training no matter what your fitness level...
1) The Best Program for a Total BEGINNER
Overweight, sedentary beginners should start with the Introductory Program in the main Turbulence Training for Fat Loss manual.
If you haven't been doing any exercise, you must start there. No
exceptions.
The bodyweight exercises will prepare your muscles for all future workouts, and will prevent the overuse injuries people usually get when they start a high-volume cardio program (which is the worst thing an overweight person can do for weight loss).
2) The Best Program for an Experienced Lifter Who Has NOT Exercised in the Last 4 Weeks
Please start with the Intermediate Workout from the main Turbulence Training for Fat Loss program.
BUT NOTE: Do only ONE SET per exercise in each workout in the first week.
This will prevent you from being excessively sore from the
exercises, which can occur when you have been away from exercise for so long.
3) The Best Program For ADVANCED Fitness & Fat Loss
I suggest you start with the "Original Turbulence Training
Workout" from the main Turbulence Training for Fat Loss manual.
Work your way through each following three advanced workouts in the manual.
Upon completion of the Turbulence Training for Fat Loss workouts from the main manual, you can move onto the bonus workouts in this order:
A) If you are a women that wants to put the final touches on
a female physique, use the Turbulence Training for Women
workout.
B) If you are a man that wants to build muscle, use the TT
for Muscle program.
C) If you want to keep burning fat, move to the DB-BW Fusion
Workout.
D) Follow that with the 30-Day Advanced Fat Loss program.
E) And finally, finish with the Advanced Fusion Fat Loss
4-Week Program.
At any time you are traveling or want a break from the dumbell
workouts, you can use the beginner, intermediate, or advanced
bodyweight program from the Original Bodyweight 4-Week TT workout.
Sincerely,
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Your metabolism is your fat loss foundation.
It keeps burning and burning fat 24 hours a day...the only problem is, do you have a fast metabolism? And if not, what can you do about it to boost your metabolism and burn fat to lose weight?
Your metabolism is basically how many calories you burn each day. Children have faster metabolic rates than adults, and we all know about the legendary metabolism's of teenage boys. That's the metabolism you wish you had.
And while it is inevitable that your metabolism decreases with age, it doesn't doom you to gaining weight. It might even decrease 30% over your life, but really, is that any reason to become overweight? No way. Not when you can turn it around with a couple of simple, proven techniques listed below...
Here are 8 possible metabolic boosters and the truth about whether each works.
1) Strength training
Claim: Boosts metabolism up to 10% after a training program
True!
In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day.
In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced bodyweight exercises) or dumbbell exercises.
2) Breakfast
Claim: Because it stops your "fasting", it can boost metabolism
True? Maybe yes, maybe no. Your metabolism won't go into
"starvation mode" without breakfast, but it is associated with
successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in) at this time. This will keep your appetite in check till your next break or even lunch.
3) Green Tea
Claim: Burns an extra 80 calories per day
True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don't think.
After all, take a look at caffeine. You can find studies that show
it increases metabolism as well. But really, is anyone losing fat
with caffeine? The revolving doors at Starbucks say "No!".
Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don't count on it for much in terms of metabolism.
4) Fat Burners
Claim: Boost your metabolism big time!
See above. Fat burners are simply caffeine pills with a few other
ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will significantly boost metabolism or burn fat.
5) Ice Cold Water with Lemon Juice Squeed into it
Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.
Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true - you know the rest of the story.
6) Eating 6 small meals per day
Claim: Boosts metabolism and can help control cholesterol.
True! Simple and effective, and true! Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic...
7) Protein
Claim: Burns more calories (uses more calories in digestion than
carbohydrates or fat).
True!
Now I'm not sure if this is significant, but protein also helps
fill you up longer. And that's where the real benefit comes in -
preventing overeating. And if you want details, another study
showed that animal protein results in more energy burned than
vegetable protein.
8- Interval training
Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.
I certainly believe it.
And I do know this. A recent study from Australia found that a
shorter interval program led to more weight loss than a
twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.
Bottom line: Intervals work!
So we see that hard work and diligent eating burn more calories and that magic pills and potions don't work.
But that shouldn't be a surprise to anyone. My advice? Add
strength, intervals, mini-meals, and protein to your weight loss
plan and you'll be leaner and warmer thanks to your faster
metabolism.
Turbulence Training was built to boost your metabolism,
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People who have never experienced a panic attack often judge the anxious person harshly.
The outsider has no real comprehension of what is happening to the person experiencing a panic attack and wonders why they fear to do the simplest things.
I know myself that I could not understand how overnight I went from being a confident young man to someone who became anxious of common everyday situations.
Going places took on a whole new dimension as I constantly evaluated if being there might trigger a panic attack.
I had to force myself to do very simple things like go to the cinema or drive in traffic. As a man that type of anxiety really erodes self confidence, as so much of male self esteem comes from being perceived as strong and brave.
…but here I was afraid to queue at the bank!
Today I know better. Through my own journey and all those I have worked with, I know now that anxiety disorders have nothing to do with a persons level of bravery.
I know this to be true because I have worked with many people from the ‘bravest’ professions around. Firemen, policemen, soldiers. All of them admired by others for their bravery.
Some of these individuals would actually prefer to run into a burning building than stay awake at night with a panic attack.
That sounds strange but it isn’t really. In a burning building they knew what to do and how to handle the situation. During a panic attack they felt powerless and out of control.
What you have to remember is that panic attacks and general anxiety have no relationship to the level of courage an individual has. In fact it has nothing to do with the world out there, -it is a problem born out of an internal crisis.
It is easy to feel brave and fearless in the world when your internal world feels safe but when you feel those internal walls have been breached by fear, then your confidence is rocked. The danger you fear becomes internal. Your psychic foundations feel vulnerable.
That is where the crisis originates. The doubting of your ability to handle the sensations shakes your inner confidence and that is what the fear feeds off.
It is a crisis of confidence in your body and mind’s ability to handle the stress. This crisis however does not stop the bravery.
People with anxiety actually do the bravest of things.
They get up each day and get on with life. Picking themselves up after each and every setback. It does not make headline news but it counts because it is real bravery, true courage.
To the untrained eye it does not seem like such a big deal to simply drive out of state, attend church, or go shopping. However for the person with anxiety, that experience can be a massive accomplishment, especially if they have tried and failed many times before.
The good news is:
This bravery does not go unrewarded.
Once the person has triumphed over their anxiety problem, they develop an inner strength that the average person never gets to develop.
You see, no matter how many brave things you do in the world, if you have not been challenged on an inner level, then you miss out on the opportunity to develop real inner strength.
That is the hidden opportunity anxiety presents to you. To become a bigger person than you already are. That is what you take from the challenge of anxiety.
It does not matter if you have not reached that point yet. The journey is unique to everyone so do not judge your progress against others.
The only thing that matters is that you persist.
Persistence will ensure your success.
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Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.
The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.
So, what should you be doing with your diet?
First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.
Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.
Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.
So, while you do need to watch it, be sure you are getting some in your diet.
Finally, when it comes to carbohydrate intake you want to focus most of your carbohydrate intake around the post workout period.
Why?
The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.
Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.
If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.
So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.
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Bodybuilders are not a fan of Turbulence Training. I don't know why, but for some reason getting a workout done in less than 45 minutes really ticks them off.
I remember when I first tried out the Turbulence Training 2K3
workout from my TT for Fat Loss manual. It was in the dark and grungy downstairs weight room of System Fitness in the High Park area of Toronto - maybe you've even been there.
Anyways, that gym is full of bodybuilders. And hey, I have nothing against them, but they always gave me a hard time when I went in there and finished my supersets and entire workout so fast they didn't even have time to finish training their biceps.
Perhaps you know how long and slow those bodybuilder isolation workouts are...well no one has time for those anymore.
But the bodybuilders would sit there with their weight belts on
(why did they need a weight belt to do chest exercises?),
sweatsuits, clown pants, and bloated bellies and just stare while I went through my workout and they talked for 5 minutes between sets.
But I still had a lot of fun doing the TT 2K3 workouts back then,
way back in the winter of 2003. It truly is one of my favorite
workouts - and it is one of the TT workouts that gets the most
positive feedback from TT clients.
You'll get an arm pump just as good as any bodybuilding lunk who spends THREE times as long doing all his isolation exercises. But you'll get the extra benefits of working your abs and boosting your metabolism with the total body exercises in the TT 2K3 program.
So don't believe the bodybuilders when they say you have to train a separate body part each day...because that doesn't work for people who live in the real world and have real commitments but still want to burn body fat and build muscle.
Go in there, and show them just how fast you can get a great workout with the TT2K3 workout from the Turbulence Training manual.
PS - Turbulence Training Beats Bodybuilding Programs for Men & Women
"I have been in love with Turbulence Training ever since I started. I am 6'3", 28/M and my starting weight/body fat% was 208 pounds and 18.4% body fat. The mix of weight training with the high intensity intervals is the perfect fitness program. I really didn't believe it would be difficult until I started it. WOW what a burn!! I have finished the TT2K3 and 2K4. In these 5 months, I have upped my dumbell press weight 30 lbs from using 60s to 75s. I can't wait to start TT2K5 next week and see where I can get my bench up to. After 22 weeks of TT, I am now down to 190 lbs and 10.8% body fat."
Nick Walters, New York, NY
"I've done just about everything from Turbo Jam, P90X, to trying to piece together my own workout, but didn't get the results I've seen with Turbulence Training. My problem has always been my legs. No matter what I tried I have never been able to reduce the size of my thighs. I've tried the numerous leg routines featured in countless women's fitness magazines, but nothing worked. But with Turbulence Training I began to notice that my thighs looked smoother and more toned. Even my calf muscles were a lot more shapely. And I started seeing these changes about three weeks into the program. And I got these result without killing myself. The workouts are efficient and
a lot of fun. I recommend this program to any woman who is
struggling to lose that stubborn lower body fat. It is truly a
godsend. A heartfelt thank you."
Andrea Dunham
"Been using TT 4 years, love the newsletters. I use the 2K3 all thetime, started off with the original ages ago. I lost 35 pounds in around 2 years & i'm 38 years old!"
Michael Walker
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Myth: I need to burn 300 calories each workout to lose fat.
Truth: Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters. Because of these, millions of men and women now obsess about the number of calories burned per session. You've probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the Krispy Kreme hand.
Too many people are brainwashed into thinking that if they don't burn 300-500 calories per session, then they won't lose fat. After all, that is what you've been told time and time again in those fluffy fitness/fashion magazines. The problems with this approach to fat loss are numerous. First off, it's difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.
Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism. You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn't suffer a reduced metabolic rate.
So what is the solution to burning fat in a faster, more efficient method? The answer is to burn fewer calories in less exercise time, but with a more intense form of exercise.
And the trick to getting better results in this backwards approach? Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect. How do you do intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets - using the bike preferably or treadmill if you are experienced with it.
Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic disturbance). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.
Now there is one time where you'd want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout's work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.
So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.
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Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn't add up.
After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.
British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.
(Reference: International Journal of Obesity 32: 177-184, 2008).
Subjects exercised 5 times per week for 12 weeks. That's a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.
So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!
Back to the study, the variance in fat loss between individuals was huge. Check this out...
The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.
The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the "Compensators"
and the "Non-compensators".
The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.
Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.
Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.
So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are "compensating" for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.
As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.
In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.
So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.
Beat the curse of cardio with high-intensity Turbulence Training.
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In order to quickly move away from generalized anxiety you need to throw yourself 100% into life.
What is needed is to engage regularly in an activity that stimulates you, and holds your complete attention, something in which you can become completely absorbed.
Something that distracts you is a very valuable tool in taking your attention away from the uncomfortable sensation of anxiety that may be lingering in your body.
You see almost everyone with anxiety finds themselves getting a bit obsessed about how they feel at any given moment. The less preoccupied the person is, the more time there is to obsess over anxious sensations.
I am sure you have noticed that when you are doing something you enjoy or that really holds your attention, the less you ‘check in’ to measure your anxiety level.
Quite simply, the more you engage with life the less stagnant and anxious you will feel.
Some of the possible activities that interest you could be:
Gardening, playing a musical instrument, sport, or simply having a good conversation with a friend. The idea here is to find something that you can repeat on a regular basis that you enjoy doing or that at very least holds your attention.
If you find you have too much time on your hands and are having problems coming up with something you could do then I recommend you volunteer in a local voluntary scheme. It could be anything from helping the elderly, looking after animals or environmental conservation.
If you can spare even one or two hours a week for such work, not only will you feel your self-esteem improve, but it will help shake off any lingering feelings of isolation or loneliness which are so often accompanied by anxiety.
One thing you can be certain of is that there is some organization near you crying out for a volunteer just like you to assist them with their work.
The art of distraction has always been used to help people refocus and avoid concentrating on whatever physical or emotional discomfort the person is going through. It may just be the caring friend who invites their recently heart broken roommate out on the town to have some fun.
Dentists and doctors use distraction techniques frequently to distract the patient from a physical discomfort they may be experiencing, by giving them something else to focus on (usually the bill).
The purpose of using distraction, for people who want to live anxiety free, is to have new experiences that take the person’s mind off the anxious feelings they have been experiencing.
If you imagine that all the fearful anxious thoughts that go through your mind are like a roll of film being run through a film projector (your mind) and out into your life. Concentrating on some activity immediately cuts the film and brings you directly into the here and now.
When you are fully engaged with life there is no room for any anxiety disorder. This mental space you create enables both your body and mind time to become less sensitized to the anxiety.
By doing something you enjoy and feel you are good at, helps build new competencies. You are saying to yourself that the anxiety path is not one you want to travel down anymore and that you will put your focus elsewhere.
The more time you give to following these rewarding pursuits, the easier it is for your body to relax and return to a natural state of peace.
Combine this with my ONE MOVE technique and people often look back weeks later and wonder if it was really them who was so anxious all the time. Note, it normally takes a few weeks to reduce feelings of general anxiety. That is the standard amount of time to come back to feeling more yourself.
Let me remind you that I am here to work with you if you want to learn more about my course and the One Move technique which has turned so many peoples lives around.
I’m so confident that my program will help you conquer your anxiety, that I offer a 8 week trial. If you do not benefit from the course you can have your money refunded immediately.
Here is an example of how the course has helped others.
Hi there. Just a quick note to say thank-you. I’ve struggled with panic attacks for the past 31 years. I’m very happy that I kept looking! More than happy actually – my life is changing daily as it all comes back together again.
Thanks again, R Edington
_____________________
“Thank you, I just read this book and already I feel more confident. I’ve read and bought other panic solutions and this one finally taught me how to accept the anxiety and panic in a way I could understand. I wish I’d known about this when I was a teen-ager. Anyway I feel better just knowing about this technique. Thank you again for caring about people.
P.S. I can’t believe this valuable information costs so little, I bought one program for almost $300.00
R. J – .Woodbridge, Suffolk.
_____________________________
…I encourage you to take a chance with this course. As a former sufferer I would not pretend to have a solution if I did not honestly believe it could be of great benefit to you.
Together we can get you truly panic free.
P.S. Additional bonus- I am currently offering an opportunity to people who purchase the program this month, to have free one to one sessions with me so that I can ensure you get the results you need. All I ask is that should you feel the course has been of tremendous benefit to you that I add you to a database I am currently updating of success stories.
I hope this information has been helpful to you.
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Let’s face it; intense weight training is no easy task.
It’s no secret that if you want to see dramatic results in both muscle size and strength, you must be willing to push yourself to the limit every time you enter the gym.
This is one of the biggest reasons why most people don’t see the muscle-building results they desire; they just plain don’t train hard enough. And why don’t they? Here’s why…
It’s painful. It’s uncomfortable. It’s downright gut wrenching.
Too bad, so sad, my friend, because if you want real muscle gains then you’ll have to rise above and conquer the natural feeling of pain that is associated with intense sessions in the gym.
Luckily there are a few special techniques you can use to “mentally numb” these feelings and to blast through the pain barriers that separate you from the gains you deserve. Give some of the following methods a try and I think you’ll be pleased with the results...
1) Life-Threatening Situations
In the middle of your set, transport yourself to a life-or-death situation where your life or someone else's life depends on your ability to move the weight. For example, when performing chin-ups you could pretend that you are hanging from a cliff, or while deadlifting you could imagine that you are rescuing someone who is trapped underneath a car.
2) Magnetic Force
Pretend that the weights you are using are powerful magnets that are being attracted in the opposite direction. If you're performing a bench press, imagine that the bar is a magnet being attracted to the ceiling.
3) Envision Your Muscles
Remember that your purpose in the gym is to break down your muscle fibers in order to trigger an adaptive response from your body. While performing your sets, visualize what is happening inside of your muscle tissue. Imagine the fibers tearing and being engorged with blood and nutrients and realize that these processes will equate to muscular growth.
4) Have Someone Watch You
I'm not talking about using a spotter here, I'm simply talking about having a friend or training partner watch you perform your set. We usually tend to push ourselves harder when we know that someone is watching.
5) Positive/Negative Force
For pushing exercises, imagine that you are moving something negative away from yourself. You can associate anything with this: someone you don't like, a negative emotion or something material. For pulling exercises, imagine that you are bringing something positive towards yourself. It could be money, someone you love or a positive feeling.
6) Set Ridiculous Goals
If you need to perform 7 reps on a given set, imagine that your goal is to perform 100. Don't just tell yourself this; believe it. As you begin to perform your set, truly convince yourself that you will perform 100 reps.
7) Close Your Eyes
This should only be applied on certain exercises that are very simple to perform. You definitely wouldn't want to employ this technique when squatting or deadlifting. On other, simpler exercises, try closing your eyes. This will block out all of your visual stimuli and will allow you to focus 100% on performing the exercise.
8) Pretend It's Someone Else's Pain
Training to failure is physically discomforting. While you are approaching muscular failure, pretend that the pain you are experiencing is also being felt by someone that you dislike. The harder you push, the more pain you will transfer to them. It may seem like a cold-blooded technique, but it works.
If you're ready to put these techniques to use in the gym, I'll teach you several more of these psychological strategies and will provide you with a step-by-step workout plan that you can follow.
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There are a lot of extremely expensive hair restoration programs in the world today which promise almost magical cures with a few applications of some new patent salve or medical procedure. These chemicals seldom grow a single blade of hair on your scalp, instead damaging the follicles and draining your pocketbook until you finally give up in disgust and look elsewhere for a cure. Months of payments produce only temporary gains or none at all, and leave you with the same bald pate as before you tried the latest gimmick.
I always view new hair restoration ideas with a jaundiced eye, and it takes a lot of convincing before I'll believe that there's merit in a program. Sure, I've tried quite a few myself, but I never found the “miracle cure” for baldness – until now.
Probably, this new cure is working for me, and will work for you too, precisely because it isn't put out by some huge pharmaceutical company that has no interest in producing results, just teasing you along to extract months of payments from you. Instead, it's a program from a regular guy who has no interest in selling you ongoing doses of products.
The Hair Loss Blueprint is a one-time purchase – that's right, all you need to do to succeed is buy the Blueprint itself for $37, and then follow its recommendations as closely as possible, treating your hair with massages and inexpensive products you can buy at any grocery store. I was tired of spending endless amounts of money on ineffective cures, so the Hair Loss Blueprint's up-front approach grabbed my notice right away. I'm very glad that it did, and you will be, too.
Not only does the Hair Loss Blueprint really work to get your hair back – whether you're just seeing a receding hairline, or have been bald for years – but it does so with a minimum of expense for you! What you need to put into it is a little work, caring for your scalp, stimulating growth, and continuing the program while your hair grows back. Like most things that really work, it depends on you – and once you've tried it, you'll agree with me that the effort you put into the cure is worth it many times over.
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Bobby finishes a hard, focused set of barbell squats and re-racks the weight. His legs are wobbly, his heart is racing and he feels light headed as he takes a big swig from his water bottle. He looks down at his watch and presses the “start” button to begin counting down backwards from 2 minutes.
Bobby read that 2 minutes is the ideal rest time between sets in the gym, and he wants to get it exact. Once that watch beeps at the 2 minute mark, he'll be back in the squat rack to perform another set.
He stands up tall and paces around trying to catch his breath in preparation for his next battle with the weights.
*Beep*
2 minutes is up. His legs still feel weak, his heart still beats frantically and he doesn't quite feel 100%, but that watch beeped and that means his time is up. He must perform his next set regardless of how he feels.
He unracks the weight and squats down. His legs still burn and he wishes that he could have had more time to prepare for this set. He puts forth a mediocre effort, re-racks the bar, and sets his watch for another 2 minutes.
Bobby, just like a ton of other aspiring lifters in the gym, is making a deadly, critical mistake.
By having a set rest interval between sets, he is forcing his body to train at an effort level that is far less than his maximum potential and is severely sacrificing the amount of muscle growth he can ultimately stimulate because of this.
Muscles grow because of an adaptive response to stress. You lift X amount of weight for Y number of reps, and your body adapts to this level of stress. In order to see continual gains in muscle size, you must continually force X and Y to higher and higher levels.
In other words, building muscle is all about progression in both weight and reps. It is about lifting as much weight as you possibly can for the greatest number of reps that you possibly can (within a given rep range of course) and then continually striving to improve.
Because of this, you must always go into every single set of every single workout at your maximum strength potential. By sacrificing the amount of weight you can lift, you sacrifice the amount of muscle you can build. And there is no worse way to make this sacrifice than by not providing your body with enough rest between sets.
Throw out your stopwatch and forget about looking at the clock.
You should only begin your next set when you feel that you can perform it with 100% of your strength potential. A stopwatch cannot tell you when that time has arrived; only you can by listening to your body and relying on your own instincts.
The set rest period theory is also highly flawed because it does not take into account the fact that certain exercises tax the body much more heavily than others and therefore require more rest between them.
A deadlift and a tricep pressdown aren't exactly in the same boat here. After a heavy set of deadlifts to failure I'll usually be resting for at least 5 minutes, often even more. A set of tricep pressdowns is obviously not as taxing and may only require a rest period of 2.5 minutes for me to feel fully recovered.
Go on your instincts and only perform your next set when you feel that you can do so with 100% of your strength. Implementing just this one training technique can have a drastic effect on your muscle size and strength gains.
What about proper rep ranges? Workout length? Exercise selection and layout? For more details on proper workout structure make sure to . Most people are dead-wrong in the way that they perform their workouts, and I can help you to clear up the confusion once and for all.
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While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you…
Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.
Increased Bone Density
Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.
Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues.
Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.
Decreased Frequency of Injuries
When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.
If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied.
Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.
Reduction of Health Related Risks
Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.
The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is.
Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.
This is most certainly not the case.
Let’s look at an analogy to gain an understanding of this.
Pretend you have two teams and each are going to try and build a house using the exact same building technique.
One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.
Who’s going to build the bigger house?
The choice should be obvious – team one since they have more bricks to build it with.
Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles. This is precisely what makes bodybuilders look like bodybuilders.
It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates).
Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.
You can’t build a house out of nothing. Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.
So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles. If you control your diet, this simply will not happen.
So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result. Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.
When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.
Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this exercise pass you by any longer.
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One of the most costly mistakes that I see in the gym week in and week out is that the majority of lifters fail to recognize the importance of a proper warmup.
Some lifters perform a wimpy, worthless warmup that consists of 1 set of 20 reps using the weight of the bar, and others neglect the warmup process altogether.
There are two main reasons why a proper warmup will serve you well both in the short and long term...
1) A proper warmup will increase the amount of weight that you are able to lift during your actual workout, thereby maximizing muscle stimulation and growth.
2) A proper warmup will greatly decrease your chances of injury.
Now I don't know about you, but to me that looks like two perfectly good reasons to spend a simple 15-20 minutes before each workout properly warming up.
Don't you agree?
Good, now let me explain what a proper warm-up should consist of...
The first component of a proper warmup consists of 5 minutes of light cardiovascular activity. You can choose any basic piece of cardio equipment to perform this such as a recumbent bike, rowing machine or treadmill.
This basic cardio warmup will increase your body's core temperature, stimulate your heart and lungs and will also lubricate your joints by increasing the secretion of synovial fluid.
As you perform this 5 minute cardio warmup, envision the workout that you will soon be performing. Focus on mentally preparing yourself for the battle that lies ahead and accept that you will soon be putting forth a maximal effort.
It's crucial that you prepare both your mind and body for your workouts, since your mental attitude plays such a vital role in your success.
Once your 5 minutes is up, you can move into the next and final component of the warmup process. In this section you will be performing 5 warmup sets using the first major compound exercise of your workout.
For example, if you were training legs and squats were your main exercise, then you would perform 5 warmup sets for squats. The goal here is to start by using a very light weight with high repetitions and gradually increase the resistance while lowering the repetitions.
However, the most crucial aspect of these 5 warmup sets is this:
YOU MUST NOT FATIGUE YOUR MUSCLES WHATSOEVER DURING THESE 5 SETS!
Remember, this is merely a warmup that is designed to increase blood flow to the muscles and surrounding connective tissue. Its purpose is also to increase the amount of weight you will be able to lift on your muscle-building sets by preparing your mind and body for the heavy weights to come.
If you fatigue your muscles during these sets then you are completely destroying their entire purpose. Here is a basic formula you can follow when calculating how much weight to use and how many reps to perform on your warmups.
The percentage given is in relation to the weight that you will use for your muscle-building set. If you were planning on squatting 200 pounds, then the first set should be performed with 100 pounds for 10 reps as you can see below.
Set 1: 50% x 10 reps
Set 2: 60% x 6 reps
Set 3: 70% x 4 reps
Set 4: 80% x 3 reps
Set 5: 90% x 1 rep
Once you've completed these 5 basic sets you can move right into your actual workout.
Do not underestimate the importance of this warmup process!
It will go a long way in keeping you injury free and in preparing your body for those grueling workouts. It only takes about 15-20 minutes to perform and the benefits will far outweigh the costs.
If you're looking for more insight into the proper methods for structuring an effective muscle-building workout, You can gain instant access to a full step-by-step 26-week workout plan that has been used successfully by thousands of people from all over the world.
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Smart trainees know that progression is the name of the game in fitness and strength training. However, as you continually test your limits of accomplishment, whether that’s reaching a new level of leanness, increasing your muscle mass or obtaining a new strength maximum, you often fall prey to the belief that you must push yourself to the point of complete “failure.” This is the point where you reach a level of fatigue and exhaustion that causes your muscles to literally give out (“fail”) and you can’t complete another rep.
Training with progression and intensity is important, but unless you’d like to trade a nice set of abs for a bad lower back, I’d strongly urge you to re-evaluate the concept of training to failure, especially when it comes to core and abdominal workouts and especially if you’re not a bodybuilder.
Why do so many people believe in failure training?
Training to “failure” became popular in part, because of bodybuilding culture and bodybuilding gurus such as Mike Mentzer and Arthur Jones, and then the information filtered into the mainstream fitness world. Athletes, who tend to be as competitive with themselves as they are with their opponents, also sometimes push themselves as far as they possibly can in their quest for sporting excellence.
This approach may be misguided and possibly even dangerous.
There may be a small place for taking some sets to the point of failure in low volume bodybuilding programs. But even bodybuilders who train to failure too often may be gaining less benefit than they think, while increasing their chances of overtraining or even injury.
I believe strongly that the added stress of training to failure or total fatigue can cause more problems than it’s worth and the potential benefit is not worth the risk. I have rehabilitated many back pain patients because of their stubborn beliefs in “pushing it to the limit.”
Stimulate, Don’t Annihilate
Exercise places a stress on muscles, joint structures and the entire body. Exercising to failure places extreme stress on the muscles, body and the nervous system. There is positive training stress and negative training stress. Properly applied, training stress is “stimulation” which prompts an adaptation in the muscle – strength, stamina, size, or power. Improperly applied, training stress is damage beyond the point of necessarily stimulation. Even some of the top bodybuilders understood this, as former Mr. Olympia Lee Haney used to say, “Stimulate, don’t annihilate.”
Out of all the muscles and movements in particular, it is very important to stimulate your core and abdominals and not “annihilate” them. Be very careful not to over-train or over-stress your abs and core and this means, do not train your abs to failure.
One of the biggest problems with training the core and abs to failure is that the more fatigued you become, the more your form begins to break down. When your form breaks down, that is when injuries are most likely to occur. This is true for any exercise, but it may be truer for abs and core than any other type of exercise due to the susceptibility of the lower back.
Research by Dr. Laurence Morehouse of University of California at Los Angles found that when doing abdominal exercises, especially sit-ups, you over-work your hip flexor muscles - the psoas and the iliacus. When the exercises are performed quickly (form breaks) or all the way to failure (form breaks), the hip flexor’s pull on the lower back is increased.
When performing your core exercises, always be conscious about form, especially as you begin to get tired toward the end of a set. You should terminate your set at or before the point where you notice that your form breaks in the slightest, and that is usually a couple of repetitions before reaching muscular failure.
Progression Can Occur Without Failure
If you believe that stopping short of failure will hold back your progress, think again. Progress is a function of progression and progression can take place without failure. You can continue to improve your workouts and thereby your physique and performance by increasing repetitions and or resistance or even density… without ever training to failure.
Don’t Teach Your Nervous System “Bad Habits”
One point about proper form that few people realize is that if you train to the point of failure, which leads to a breakdown in form, this can lead to the development of poor motor engrams. Your nervous system can develop “bad habits” so to speak, as your body tends to automatically revert to what you practice the most. If the last repetitions of every set are usually done with poor form, then repeating that motor pattern is much more likely to occur in the future, leading to additional muscle and joint damage.
I design core conditioning programs in a specific way so you train smarter and avoid temptations that lead to poor form and potential injury. And that leads us to…
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The 3 Keys To Smarter Ab Training
First, I recommend that exercises are performed in a certain order
By placing the more neurologically demanding and form intensive exercises first in a carefully planned sequence, I help my clients avoid a situation where fatigue and form breakdown would be as damaging. If you attempt the opposite, you increase the chance of over fatiguing the segmental stabilizers of the spine and you produce poor motor engrams.
More details on exercise sequencing are beyond the scope of this article, but you can learn more in my Firm and Flatten Your Abs program and in my Six Weeks to Six Pack abs report
Second, I constantly emphasize form and control
Nowhere is strict form more important for your safety and results than in core and abdominal training. The simple advice of slowing down the tempo and focusing on form will increase results and help keep you out of the doctor’s office.
There are times when you may want to perform core exercises at a higher rate of speed with more velocity or explosiveness. This is often the case with athletic, sports-specific training. But speed and form are not mutually exclusive and the same rules about fatigue and failure still apply to explosive training.
I train elite boxers and when they first show up at my studio, they are often set in their old ways of failure, fatigue and overtraining. I’ve seen it over and over again: A new client’s routine consists of “workout till you drop” and then 1000 flat board sit-ups. I simply ask: “How is your lower back”? The answer usually is, “It’s sore” at best, or “It’s injured” at worst. Even if they’re simply experiencing unnecessary soreness, that gets in the way of sport-specific training and their progress is slowed all around or grinds to a halt.
Third, you must get clear about the desired outcome of your training
Many strength trainers and bodybuilders are convinced that the outcome of a workout should be “burn,” fatigue and failure. If you think that aching muscles is the desired outcome, then why even go to the gym? Come over to my garage and I’ll whack you a few times with my sledgehammer then sit you up on my barbecue grill. You’ll “ache” and “burn” alright!
Joking aside, you must get clarity about your real training objectives – they’re NOT pain, fatigue and failure. If you begin with the right end in mind, you’ll set about reaching that end more intelligently.
Your training objective is to strengthen your core region for support, stabilization and protection of your spine and body organs, and your ultimate outcomes are to be healthier, perform better and look better (perhaps in that order of priority!)
These objectives are best accomplished by performing your exercises with strict, controlled form, and by using movement patterns such as flexion, extension and rotation. However, any one of those movement patterns taken to extremes can eventually cause damage to joint structures, which can put you on the sidelines and only take you further away from your true objectives.
Train hard, but also train smart
Progression and intensity are often confused with the need to train to failure. From this day forward, I suggest you re-evaluate the scientific facts as well as your mindset towards your training. Get clear about your true objective and train to succeed, not to “fail.”
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Your back is firmly planted on the bench as you wrap your chalked hands around the cold, steel bar. Your training partner helps you un-rack the weight as you power the bar up and down, squeezing your chest and triceps on each grueling rep. You complete your 6 repetitions, re-rack the bar and stand up.
Your chest feels tight and engorged with blood. You take a look in the mirror, thrilled with how full and vascular your pecs appear. You feel strong, powerful, healthy and motivated to blast through the rest of your workout with your newly achieved “pump”.
Let’s face it, a pump feels incredible.
For those of you who aren’t quite sure what I’m talking about, a pump is the feeling that you get as blood becomes trapped inside your muscle tissue as a result of resistance training. The muscles will swell up and increase in size, vascularity and tightness.
There is certainly nothing wrong with achieving a pump in the gym, and it is simply a natural result of intense weight training. However, contrary to what the majority of weightlifters may think, a pump is in no way indicative of a successful workout. Anyone who uses the intensity of their pump as a gauge for the effectiveness of their workout is making a costly error.
On countless occasions I've heard lifters raving about the massive pumps they get in the gym as they share methods for achieving the best pump possible. "Dude, this will give you a crazy pump!"
If you have already been working out for a decent amount of time then you know exactly what I'm talking about. While a pump does feel extremely satisfying, just remember that it means very little in terms of muscle stimulation and growth.
A pump is simply the result of extra blood within the muscle tissue.
Think of it this way: if I took a pair of 10 pound dumbbells and performed 300 reps of a bench press movement, I would achieve an incredible pump. If muscle pumps meant muscle growth, then super light weight, ultra high rep programs would be the most effective way to grow.
Any serious lifter with half a brain knows that this simply is not the case.
Do you want to know how to truly gauge the success of a workout? Here it is…
Take your workout records (in terms of weight and reps) from the previous week and compare it to the current week. Did you improve? Were you able to either increase the resistance slightly on each exercise, or perform an extra rep or two?
If so, you had a successful workout, regardless of how much blood you were able to pump into your muscle tissue.
Building muscle mass and strength is all about training with 100% intensity on every given set and then striving to improve from week to week. If you are able to consistently achieve this, your muscle size and strength will increase faster than you ever thought possible, with or without a pump.
I hope this article cleared up your confusion on the issue of "muscle pumps". There's so much misleading muscle-building information circling around on the Internet these days that it can sometimes be impossible to know who to listen to. If you want to learn the truth behind 14 other common, counterproductive "myths",
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It’s been a popular misconception for a long time now that ingesting fat will MAKE you fat. Unfortunately, this is not true and anyone subscribing to this theory is doing themselves a huge disservice.
Did you know that if you starve your body of fats, it will start to hang on to fat even harder, which makes it even harder for you to lose the fat on your body. Don’t kid yourself. Dietary fat is not the same as body fat. Nowhere even close.
So, stop being freaked out about eating foods that contain fat, and start eating in a way that will not only help you with your fat loss goals but will make you a healthier person overall.
That being said there is a huge difference between the types of dietary fat you can choose to consume. Some types of fat are very harmful while others are highly beneficial.
The trick is to avoid hydrogenated oils and trans fats at all costs. The best rule of thumb is to avoid anything that’s ‘processed’ and try to stick with oils and fats that are as close to their natural state as possible.
Here’s some great foods that contain ‘healthy fats’ that you can (and should) incorporate into your diet.
Avocados
Avocados are full of oleic acid (a monounsaturated fat) which can help lower cholesterol. They are also high in potassium and countless other vitamins and minerals. They should be on the top of your eating list. Add them to salads or smear the pulp on toast for a tasty treat.
Nuts
Raw nuts are also a great source of healthy fats, as well as many vitamins and minerals. Don’t make the mistake of buying the salted and roasted kind. Usually they’ve been roasted in some kind of unhealthy oil, but another important detail is that just the act of cooking the nuts destroys some of the healthy properties otherwise found in raw nuts. Keep them raw for full health benefits and to keep the healthy fats intact. Some delicious healthy nuts are almonds, peanuts, cashews and walnuts. Toss them in salads or snack on them alone or with fruits and vegetables.
Seeds
Similar to nuts, these are also chock full of healthy fats. Again, skip the roasted and salted kind and eat them raw for the full health benefits. They’re great on salads, or even mixed in with your favorite yogurt to give it a little extra crunch. Some fantastic seeds to incorporate into your diet are sunflower, pumpkin and sesame seeds.
Flax seeds are also great but tend to travel through your body undigested unless crushed or ground before eating. But, flax seed oil is a fantastic source of healthy fat. You can buy flax seed oil at almost any store these days, but one word of caution: it is very unstable and can go rancid fast unless refrigerated. ONLY buy it from a store that keeps it in a refrigeration unit and get it home and into your own refrigerator immediately to avoid spoilage.
Salmon
Salmon is absolutely full of omega 3 fish oil, which has been proven wildly beneficial to health as well as fat loss diet programs. Make sure you’re getting enough salmon. Do yourself an even bigger favor and try to eat wild salmon as opposed to the farmed stuff whenever possible. The wild salmon tend to have higher levels of omega 3 and other excellent nutrients. If you aren’t a fan of seafood, pick up some krill oil capsules in your local health food store. You’ll get the same great benefits from consuming your fish oil this way.
Other Seafood
Tuna is also a great source of healthy fats, but beware to eat only in moderation due to mercury levels found in tuna. Once a week is plenty. Shrimp, prawns and other shellfish are also full of healthy fats but tend to be higher in cholesterol. However, there is good cholesterol (HDL) and bad cholesterol (LDL) and unless you’ve been diagnosed with dangerously high cholesterol, I wouldn’t worry too much about the cholesterol in shellfish.
Coconut Oil
Coconut Oil has long been given a bad rap as being high in saturated fat. However, not all saturated fat is created equal and coconut oil is one of the most healthy good fats you can ingest. Coconut oil also happens to be a very stable oil, which makes it ideal for cooking. So, don’t be afraid of coconut oil anymore. Turns out it’s good for you.
Keep in mind as you incorporate these foods into your diet, that fat is more calorie dense than carbohydrates and protein so while you SHOULD be eating them, moderation is key so you don’t accidentally sabotage your weight loss efforts by over-indulging. Keep an eye on that caloric intake and keep it in check while adding these delicious foods into your dietary mix.
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