Well, fit and healthy for Winter?!

1. KieFit Journal
November 2009
The Best Diet Plan
Is NO Diet At All
How To Look Like A
Female Fitness Model
Count Down To Fitness Success
And
Keep Your Motivation Drive Alive
Magnesium Rich Food
And
Deficiency

2. JOURNAL
KIEFIT
HEALTHY AND
HAPPY LIFE!
NOVEMBER 2009
ISSUE: Get Your Dream Body
Hello Fitness- Fans,
WEIGHT TRAINING TIPS 3
THE BEST DIET PLAN IS
Here is the November 2009 issue of KieFit Journal. The free
NO DIET AT ALL 4 online publication about fitness, diet and nutritional supplements
tips.
What is the best diet to follow … The best diet to follow no diet at
all … read more here at page 4.
Enjoy reading helpful information on page 4 of the Author Isabel
De Los Rios. She is a certified nutritionist and exercise specialist
and writes for the website "The Diet Solution".
Beginning to learn running now! Tips and tricks for a successful
BEGINNERS RUNNING
PROGRAM - TIPS AND
5 training program you will get on page 5 and the most important
TRICKS factors for choosing your correct running shoes.
RUNNING SHOES: IM-
6 Have you always ask yourself how a fitness model manages to
PORTANT FACTS THAT
YOU SHOULD KNOW look sporty and trained, and not losing the womanly curves too?
Read here more on “How to look like a female Fitness Model” of
7 Vince DelMonte on page 7, he teaches man and woman how to
HOW TO LOOK LIKE A
FEMALE FITNESS MODEL
+ develop a fitness model body without supplements, drugs and
8 training less than before.
Video: YouTube - Fitness - New
COUNT DOWN TO FIT-
NESS SUCCESS AND 9
Rock your Body Workout Routines Video on page 7!
KEEP YOUR MOTIVATION
DRIVE ALIVE
Enjoy yourself!
THINK YOURSELF THIN 1
0 Stay healthy,
Heidi
1
MAGNESIUM RICH FOOD 1
AND DEFICIENCY +
1
2
KIEFIT.COM ISSUE 1
3 Send me your comments and ideas for further
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3. WEIGHT TRAINING TIPS Seite 3
Weight Training Tips By Vince DelMonte
Weight training properly is don't, contact the author of the Do not be cheap and leave
known by few. If it was easy program to ensure you have your ego at the door and hire a
then you would see a lot more no excuse to misunderstand or reputable fitness trainer who
muscular and lean physiques perform the workout incor- can teach you proper weight
on the streets. Before you rectly. After you chosen a pro- training technique.
learn how to weight train prop- gram, take responsibility for
erly, it is critical that you learn your decision and follow it to Weight Training Tip #5:
these five weight training tips it's full completion. Do not try it
Progression
before you even step foot in out for three weeks and than
the gym. say, “It's not working...” and try I'll say this again. Inch-by-inch
another program. This will cre- life is a sinch. Yard-by-yard life
1. Write down a realistic short
ate a failures attitude and be- is hard. Approach each work-
term and long term goal.
gin the deadly bad habit of out with this attitude. Your
program hopping bench press does not need to
2. Make a commitment to stick go up twenty pounds in the
to one program for at least 12 first week. But just imagine
weeks. Weight Training Tip #3: your bench press went up con-
Education sistently 2.5-5 pounds every
3. Educate yourself prior to How much do you really know week for the next year? That
starting. about building muscle? Let's would some serious muscular
put it this way, if you had to and strength gains! Your goal
teach someone else how to is to simply out do yourself
4. Hire a trainer to teach you
transform their body in the next from workout-to-workout, week
proper technique.
twelve weeks, could you help -to-week. Whether you do one
them? Never mind, could you extra rep, one extra set, a ex-
5. Focus on gradual progres- transform your body in the next tra 2.5 pounds or a shorter rest
sion. twelve weeks? If not, you period, these are are measur-
probably do not know enough able signs of weight training
Weight Training Tip #1: about how your body works progress.
Goal Setting from a training, nutrition and
recovery stand point. Order a Conclusion
Inch-by-inch life is a sinch. book, visit a reputable website
Yard-by-yard life is hard. Treat Make your weight training life
and find out everything you
your goal setting the same easy by starting with the the
must know, about proper
way. Do not expect to be on above weight training tips and
weight training, before you
the cover of Men's Health by look forward to a rewarding
start the guessing game.
next summer. Decide how and fruitful
much muscle weight you wish adventure
to achieve in three months. Six Weight Training Tip #4: in the
months and one year. Decide Proper Technique gym.
where you wish to finish and You wouldn't try and drill your
work backwards. If you wish to teeth? You wouldn't try and do
gain 50 pounds by the end of your own taxes? You wouldn't
the year, than create a game try and fix your own car? As-
plan that allows to gain at least suming you have no expertise
one pound per week. in dentistry, accounting or
automotive repairs. So why
Weight Training Tip #2: would you try and teach your-
Commitment self proper weight training
technique? It boggles my mind About the Author:
The only reason you will fail is why so many people across
if you are not truly committed North America sign up for a Vince DelMonte is the author of No Non-
to your goals. Do your home- sense Muscle Building: Skinny Guy Secrets
gym membership and jeopard- To Insane Muscle Gain found at http://
work and find a weight training ize the health of their tendons, www.VinceDelMonteFitness.com
program ideal for your specific ligaments and joints with the
goals and situation. Study the attitude of “I think I'll try it on He specializes in teaching skinny guys how
program fully prior to com- my own,” or “My friend is going to build muscle and gain weight quickly
mencing. Comprehend every without drugs, supplements and training
to teach me,” or “I am self less than before.
detail of the program and if you taught from watching others...”

4. BEST DIET PLAN... Seite 4
The Best Diet Plan is NO Diet at all
As a nutritionist, the most com- donuts and that sure doesn’t ing in just 1-2 months. Not to
mon question I get daily is seem to be helping me lose mention it will eliminate any
“What is the Best Diet to fol- weight. Yes, I agree. What I stress or anxiety you may have
low?” My answer is always the mean here is don’t establish a over changing all of your hab-
same and one that shocks crash diet of cottage cheese its overnight. Start with the
many people. “The best diet to and grapefruit if you absolutely easiest one for you. How
follow is to follow NO diet at hate those 2 foods. Healthy about drinking water? Can
all.” How could any nutritionist food does not have to be akin you replace your sugar drinks
wanting to promote health tell to bird seed. How about with water and just do that for Find out how to
you not to follow a diet?” scrambled whole eggs in but- one week? How about just eat delicious food
ter with your favorite vegeta- cutting down on a few sodas and still lose
Easy. I’m here to tell you that bles and 2 slices of sprouted and replacing them with wa- weight with
diets do not work. They are ter? One small step these Free Fat
one of the most each week will make Loss Meal Plans!
common reasons your transition simple The Diet Solution
people have such and easy.
a hard time losing
weight. People 3. Do not go hungry.
are making the
mistake of follow- Another very common
ing a diet instead mistake I see is people
of following a deli- starving themselves in an
cious way of eat- effort to lose weight
ing that will satisfy quickly. The truth is you
their hunger, their do not need to feel hun-
taste buds and ger in order to effectively
help them reach lose weight. Actually, the
and maintain an contrary is true. You
optimum weight must give your body
and optimum enough nourishment
health. (good nourishment, that
grain toast? French toast is) in order to see weight loss
made from healthy bread, and results. Make sure to feed
With all of the junk food, false eggs? A juicy hamburger or
advertising, and false informa- steak for lunch or dinner? your body consistently
tion out in the world today, how throughout the day. Breakfast,
How about making your own lunch and dinner are all impor-
is this even possible? A deli- pizza from healthy ingredi-
cious way of eating healthy tant but so are snacks in be-
ents? I could go on and on tween. Munching on things
that will help me lose weight at
with a long list of delicious like raw nuts, fresh fruits and
the same time? foods. The point is you do not
healthy trail mixes can really
Yes, this is possible for you have to eat like a bird or eat keep you from experiencing
once you are armed with the tasteless food to be healthy any hunger throughout the day
correct information. and lose weight. Find the
and help control any cravings
healthy foods you enjoy and
that may come up.
The best diet is going to be get creative with those. You
one that you can stick to (for will find you will have an in- Remember that the Best Diet
more than just a week), one credible amount of delicious you can begin today is an eat-
that includes delicious food food options. ing plan that does NOT resem-
and one you are happy with, ble a diet at all. Tell people
not to mention one that you 2. Do not go cold turkey. you had French toast for
can maintain for a lifetime. breakfast, chicken stir fry for
Rome wasn’t built in a day
right? You do not have to lunch and a juicy steak with
Here are a few tips that will change every single one of potatoes for dinner and they
help you develop the Best Diet your habits overnight. Estab- will wonder how in the world
for you: lishing one healthy eating habit you are losing weight and look-
1. Only eat food you enjoy. each week or eliminate one ing great. Easy, I stopped
dieting and found the Best Diet
Well Isabel, that would be just “not so good” food every week. for me!
great, but I enjoy pizza and This will prove to be life chang-

5. RUNNING PROGRAM Seite 5
Beginners Running Program - Tips And Tricks
By: Dominique - Article Directory: http://www.articledashboard.com
Well begun is half done! When ging for injury if you do not the web. These are often pro-
you are embarking upon a keep this in mind. It will also grams that have proven them-
beginners running program, make sure you "ease into" selves over the years and will
you may need some running your training rather than make help you make those first all
tips to help set you off onto it too hard for yourself and important steps of your run-
the right path. As a beginning come to hate running. And ning career.
runner you are, hopefully, en- that would be a real shame as
thusiastic about starting a be- you would lose out on all of Beginners Running
ginners running program. The the incredible health and well- Program
tips in this article aim to help ness benefits that running Tip #5: Believe You will
you overcome the first hur- gives you.
Succeed
dles.
Beginners Running Pro- A journey of a 1,000 miles
gram Tip #3: Walking and starts with the first step. As a
Running beginning runner you face
some obstacles. Your confi-
Mixing walking with running is dence may be low, you are
nothing to be ashamed of at not sure you will be able to get
all. It is an old technique for good at this "running thing",
conditioning and training that etc. The important thing is to
even serious, experienced believe in yourself. Choose a
Beginners Running competitive runners have great beginner running pro-
Program used. You are not proving gram that involves running
Tip #1: Distance, Not Speed anything to anyone, except and walking and that builds up
perhaps what a fool you are, if your running gradually and
Running is a serious sport that you push yourself hard within two, three months you
involves certain well-trained through sore tendons, strained will already be a changed per-
core techniques like any other muscles, burning lungs, light- son. No doubt there will be
sport. Just because there headedness, or gasping for difficult times. But believe in
aren't balls or bats or special breath when you are a begin- yourself, persist with the pro-
gloves or all that much equip- ner runner. In fact, without gram and you will get the out-
ment involved doesn't make wanting to scare you too comes you are after.
running any less of a particu- much, there is the slim, out- Although some of the above
lar sport that requires certain side chance that you can give advice seems really straight-
built-up ability before you take yourself a heart attack by do- forward, it is amazing how
it to a higher level. If you are a ing those things! By a combi- often people start a beginners
starter, you have to under- nation of running and walking running program completely
stand that and you should not you can actually maximise the incorrectly. Make sure you are
attempt to run at a great time spent running because not one of those people and
speed. A good running speed you take the little walking start running with a proven
for beginners is easy pace or breaks that help you rest a beginners running program
"conversational pace" as it is little bit. that works.
also called. This is the speed
at which, if you were to run Beginners Running Pro- By: Dominique
with someone else, would be gram Tip #4: Follow A Pro- Article Directory: http://
able to maintain a conversa- gram www.articledashboard.com
tion.
You will be able to push your- About Author:
A dedicated Beginners Running Pro-
Beginners Running Pro- self hard and maybe get in- gram is a great way to start your run-
gram Tip #2: Build Up volved in racing later on, after ning career. Check out the beginner
Gradually you have been conditioned running programs on Best-Running-
through smart, proper training. Tips.com for very successful, proven
running schedules for beginners that
Next to starting off slowly, you When you start off your run- have helped hundreds of runners
need to build up the time and ning career make sure you obtain their goals
distance you run gradually. use or at least study pre-
with running, you are just beg- existing running programs on

6. RIGHT RUNNING SHOES Seite 6
Running Shoes: Important Facts That You Should Know
By: Corrie Duana Article Directory: http://www.articledashboard.com
Athletic shoes are referred with many names, ment without noise the term ‘sneakers’ came
but it is more commonly referred to as sneak- out.
ers or running shoes. If you never heard
about running shoes, well I think you deserve Running shoes took a giant step forward
a hefty smack in the middle of your forehead. when a British company called J.W. Foster
Too bad I’m not in front of you to do you this and Sons developed the spiked sole. They
favor. Instead, I let me educate you about integrated it to the running shoe and the
running shoes. spiked running shoes were born. Later on,
they also changed their name to Reebok.
Running shoes are made of soft and flexible That was somewhere in 1890.
materials, and characteristically have rubber
soles. Over the years, certain innovations It was 1925 when a German shoe manufac-
cre- turer
ated
vari-
ous
types
of
running shoes with non-rubber soles but the named Adolf ‘Adi’ Dassler made more innova-
most basic running shoes always have rubber tions to the spiked running shoes.
soles. Why rubber soles? Because rubber
soles provide greater traction and has a de- He also tweaked this shoe with other materi-
finitive cushion effect to ease the pounding of als, making them lighter still. (I hope you
won’t have problems guessing the name of
the company)
When technology advanced rapidly during the
70s, everything also made a huge step for-
ward. Instead of basic designs in making
shoes, manufacturers now involved podia-
trists in shoe design. Shoe materials were
tweaked even more, further lightening the
running shoe.
When Ethylene Vinyl Acetate (EVA) was de-
veloped in late 1970s it also ushered the best
modernization of running shoes to date. This
substance provides superb cushioning and
absorbs shock even better than rubber.
To date competition amongst shoe manufac-
turers Nike, Adidas, and Asics is very stiff,
heels during running. Furthermore, with each producing their own line of state-of-
materials that create running shoes are light- the-art shoe products and endorsing popular
weight and flexible that it would do nothing to athletes and celebrities to carry the image.
hamper one’s exertion in running. In fact inno- That made running shoes a popular trend in
vations are constantly developed to improve the casual market, especially with young peo-
wearer performance. ple. More often than not, you will notice a
youngster with a pair of running shoes than
The first running shoe had a plimsole sole. leather. Effective marketing strategies by
This sole is created from the process of meld- shoe manufacturers such as Nike, Reebok,
ing rubber and cloth together called vulcani- and Adidas are by large responsible for the
zation. Of course this shoe type won’t hit a cultural propagation of running shoes.Need
penny these days but at the time of its incep- help with Gifts or Computers ? Get answers
tion, it was a wonderful innovation that al- at ShopperArticles.com.
lowed ease of movement and comfortable
wear. Since these running shoes allow move- Please check out ShopperArticles.com for useful tips and
info about Restaurants and Gourmetand

7. LOOK LIKE A FITNESS MODEL Seite 7
How To Look Like A Female Fitness Model
By Vince DelMonte
Do you pass by the magazine to put on about half a pound of stay there - for hours at a
stands in the muscle mass per month. Not time.
store and envy the bodies of quite as scary as you thought
the cover models? More and right? And that is assuming This is something that has to
more women today are everything is done right… change. Think about how
coveting this body type; strong many will experience a slower many hours of your life you've
and muscular while still being rate yet. spent on that treadmill, stair-
feminine. master or elliptical machine.
The problem with pink weights Do you really look that much
Gone are the days where
is that for most of you, they different because of it? I'm
strong women are seen as too
aren't challenging! You'd be guessing probably not.
masculine and unattractive.
surprised at how strong you
The female fitness body is Not only that, but how many of
already are if you'd just push
here to stay. yourself that little extra bit. So you put in your hour while
next time you're in the gym, watching TV or reading your
Now, curves are back so long
as they are created with pick up a ten pound dumbbell favourite magazine?
Video: YouTube - Fitness - New
Rock Your Body Workout Routine
muscle mass and have a or if you're really ambitious, go This is probably a good indica-
softer appearance. Hot celeb- for fifteen. You'll start noticing tor that you aren't quite work-
rities such as Jessica Biel and your body changing more in ing as hard as you could be.
Jessica Alba are now gracing the next few weeks than in the
the covers showing off their last few years you've spent The truth of the matter is that
new curves. What's more is slaying away on the stair- your body will quickly adapt to
that these women are garner- master. all that cardio training that you
ing a great deal of male attrac- are doing.
tion - much more than their Weights have the power to
thinner counterparts such as completely transform your So while before you might
Lindsay Lohan or Victoria body. They will make you a have burned a hundred calo-
Beckham. smaller, yet curvier version of ries running a mile, now you
your body now. are only burning 80. Unless
Luckily, if you make some you continually add more and
smart changes to your work- more time to get the same
out program you can get your- Don't be alarmed at your scale
calorie burn, it is going to stop
self on the road to looking like weight though as upon weight
being an effective fat loss tool.
the next female fitness model, training your body weight may
And when you're already do-
maybe even covermodel! go up. Relax however, be-
ing six hours a week, who
cause one pound of muscle
really wants to spend MORE
takes up much less space on
First things first. Pink time doing cardio?
your body than one pound of
Weights.
bodyfat does, therefore you The secret is changing the
If you want to add sexy curves may weigh more, but you will format of your cardio from that
to your body, you need not be look smaller. of a comfortable steady-state
afraid of heavier weights. session to one that's com-
Next comes cardio.
Don't worry, you are not going posed of high intensity inter-
to bulk up and begin bearing Women have this tendency to vals that will really kick you
resemblance to Vin Diesel, as just gravitate towards the out of your comfort zone - and
women simply do not have the cardio section of the gym. blast away body fat as well.
testosterone in their bodies to Whether it is the best place to
be able to do this. In fact, in a check out the men lifting or it —> continued
very good situation, assuming feels safer to them, whatever
sound training and great nutri- the reason, they go there and
tion, a woman would be lucky

8. LOOK LIKE A FITNESS MODEL Seite 8
How To Look Like A Female Fitness Model - continued-
By Vince DelMonte
This is by far a more produc- So if you're craving a bagel, sulin levels? That's right - die-
tive form of cardio to be doing have at it, but enjoy it right tary fat.
so rather than wasting another after you've finished a hard
hour of your life not really get- lifting session, as described So do not be so scared of
ting anywhere, next time above. consuming fat in your diet. It
you're in the gym for cardio, will help you deal with hunger
do twenty minutes, alternating Get rid of your fat phobia. and help your food taste bet-
thirty seconds going as hard ter. Ideally you should be aim-
as you possibly can with a One critical thing that many ing to get no less than 25-30%
women do not understand is of your calories coming from a
minute and a half at a much
easier pace to recover. It will that in order to lose fat, they combination of healthy fats
be hard - I warn you. Stick must eat fat. Women in (fish oil is particularly impor-
particular tant).
actually
tend to do Work Those Glutes
better on a
higher fat Finally, the one body part that
diet than most women usually will say
males do. they want to improve upon is
This has to their glutes. That curvy, sexy
do with backside appearance tops the
their hor- list of many gymgoers and in
monal order to achieve this you are
make-up going to have to be doing the
and the right exercises.
way their
Concentrate on adding heavy-
body func-
weight lunges, one legged
tions and
squats, hamstring curls and
responds to
ass-to-the-ground squats into
various
your program. These are your
with it for one month however macronutrient levels. fast track to a great behind.
and you will be extremely You can do all the cardio you
How many times have you
happy you did.
reached for the cookies on the want to try and get it, but un-
shelves, solely because they fortunately, all that might do is
Now. Bring on the carbs.
were 'fat-free' so you thought make you a smaller version of
Have you grown a love-hate they'd be a safe dieting food? your exact same self. If you
relationship with carbohy- This was a terrible mistake. want to change the way you
drates? You love the way they look, then you need to change
taste but don't like the number When you remove the fat out the way you train.
they're doing to your waist. of products, often times manu-
facturers will begin to add in So next time you pass by one
Understandable - many
women feel this way. extra sugar to make up for the of those covermodels and
About the Author:
taste. Newsflash. Extra sugar start dreaming about what it
The key thing to remember sends insulin levels skyrocket- would be like to have that Vince DelMonte is the
with carbohydrates is that they ing and guess what insulin is? body - make it a reality for author of No Nonsense
are not necessarily 'evil', so The fat storage hormone. So, you. Many women are capa- Muscle Building: Skinny
Guy Secrets To Insane
long as the portion size you what you need to do is try and ble of making great improve- Muscle Gain found at
eat remains under control and minimize the amount of insulin ments to their bodies if they http://
you are timing them properly. surges you create throughout would just stop with the train- www.VinceDelMonteFitn
To have carbohydrates work- the day, while staying within ing methods they are currently ess.com
ing most effectively for you, it your total calorie budget. Do using and get on ones that are
He teaches males and
this and you will have your much more in tune with their
is critical that you time them females how to develop
before and after your work- best defence against warding goals. a fitness model body
without supplements,
outs. This is when your mus- off both hunger and fat gain. drugs and training less
cles are going to need the en- than before.
ergy and will rapidly soak Now, guess which macronutri-
them up! ent has the least effect on in-

9. TO FITNESS SUCCESS Seite 9
Count Down To Fitness Success And
Keep Your Motivation Drive Alive - By Tom Venuto, NSCA-CPT, CSCS
There are many fantastic ways my mid-range goals like con- And then, just like the term
to get focused and motivated test prep. paper, you are scrambling at
to begin a diet or exercise pro- the last minute to reach your
You would be shocked - pleas-
gram, but often the most diffi- weight goal. But in the case of
antly so - just how focused this
cult thing to do is keep that a your body, the conse-
keeps you. Even better still,
drive and ambition alive for quences are more severe and
you get MORE and MORE
more than a few weeks and painful than just a bad grade or
motivated with each passing
see your goal through to com- late penalty.
day you countdown because
pletion. Inevitably, you succumb to
the deadline is getting closer
Within just weeks of starting, crash dieting and overtraining
many people have already hit Deadlines are absolutely criti- or other unhealthy fast-weight-
cal to your success. Little gets loss madness,
which eats up
your own muscle
like a hungry
cannibal and
sends you spiral-
their first snag or setback, and done without deadlines. ing into the dark pit of meta-
as a result, have slipped back- There is a saying in manage- bolic damage and the inevita-
wards in the mental focus and ment and psychology that ble plateau and weight gain
motivation department. Setting "work will always expand to fill that follow.
goals in writing is an essential the time allowed for it's com-
But the solution is so simple:
step to success, but how do pletion."
Count your way down to suc-
you stay focused on them? Remember term papers in cess!
One technique I have used school? when you were given
ever since my very first body- a term paper assignment and Don't stop with setting goals.
building competition 18 years Put your goal countdown on
you had the entire semeseter
ago, is... to do it, did you run home that paper, review your goals every
first night and get crankin on single day, AND know, every
The "contest countdown calen- single day, how many days
it?
dar." there are until your target goal
How about after a week? two date. You will stay more con-
I have used it ever since, weeks? A month? TWO sciously focused and even bet-
through 28 competitions and it MONTHS? ter, your unconscious mind will
will work for you too, for any
probably not, eh? go to work for you in keeping
fitness goal.
you motivated, on track, and
If youre like most people, you
I purchase a desk or wall cal- on schedule. You'll come in for
put it off until the last minute a landing on your goal dead-
endar - the type that shows
and you barely got it turned in line date like an F-16 landing
each week stretching horizon-
on time. In fact, there are al-
tally across the page with an on an aircraft carrier.
ways a few people who pull all
open block of space for each I just did my countdown calen-
nighters the night before! About the Author:
day. dar earlier this week... T minus
Alas, the power of the dead-
After I set my goal and place a 117 days til my next bodybuild- Tom Venuto is a natu-
line! ral bodybuilder and
deadline on it, I do NOT stop ing competition, and thanks to author of the #1 best
In your fitness endeavors, if this simple but powerful tech-
there. I take out my calendar selling e-book, "Burn
you dont have IMPENDING nique, I'm already focused like the Fat, Feed The Mus-
and start counting backwards
deadlines that give you that a laser beam and have been cle,” which teaches you
from my target goal deadline to
twinge in your stomach that making steady progress with- how to burn fat without
the present day. drugs or supplements
says "take action now, or out so much as a hiccup... using the little-known
T-minus 117 days.... else!" then you find it very easy secrets of the world's
T-minus 116 days... to say to yourself, ' I have Don't under-estimate this sim- best bodybuilders and
plenty of time so this one cheat ple technique... Give it an hon- fitness models. Learn
T-minus 115 days.... meal doesnt matter... it doesnt est test... because it's often the how to get rid of stub-
simplest motivational tech- born fat and turbo-
I also fill in my workouts for the make much difference at this charge your metabo-
entire 3-4 month period, which point if I skip this one work- niques that are the most pow- lism by visiting:
is the typical length I allow for out... I have time to make it erful of all!. www.burnthefat.com.
up..."

10. THINK YOURSELF THIN Seite 10
Think Yourself Thin
By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com
To lose fat, one must think. good for them so they go to And the same goes for those
One must exercise their brain the gym and try out a cardio high-rep, low weight, machine
to change their body and machine. circuit programs. No thinking
reach their weight loss goals. But they just get on it and required, no results guaran-
If you have a plan, you'll suc- "go", mindlessly. Maybe they teed.
ceed. But if you go in the gym throw in some weights. However, if they had exer-
and "wing it" everytime, you'll Maybe not. They don't really cised their brain and de-
make no progress month-in know how to do weight cor- signed a strength and interval
and month-out. If time keeps rectly anyways. And so it workout, they would have
on passing without any goes on and on, week after seen some startling changes
changes in your body, then week. Until they just give up in 14 days, or 10 days, or
you have to try something and quit. even 7 days. (Heck, I've had
new. And you see the same thing guys swear that they noticed
Everytime I workout, I see the on the street. You see the changes in their bodies after
same people doing the exact same people running the only 2 days of strength and
same exercise routine in the same slow route around the interval training).
gym. They go through the neighborhood, getting the Because you see, planning a
same machines in the same same (read: zero) results workout takes effort. And go-
order using the same weight from their "same old-same ing through an effective work-
each day. Then they go to the old" jogging routine. out of efficient strength exer-
I've al- cises and interval training
ways be- takes even more effort.
lieved that But you get out what you put
beginners in. That saying goes for just
to fitness about anything in life, espe-
take up cially for workouts.
jogging
because So the choice is up to the ex-
its easy. ercisers in the gym I guess. If
And I don't they stay in their comfort
mean zone, it will be easier on their
easy on body and their mind in the
the body, short-term. But over the long-
because term, they'll probably drop out
we know it of the fitness scene as they
takes find they never get the results
some ef- they want.
fort. Or they can put in the short-
same piece of cardio equip- I mean that jogging is easy on term effort, researching the
ment and use the same level the mind. Runners don't have best program for their goals.
as yesterday and go at that to think. They don't have to And with this approach, you About the Author
same slow pace as always. plan a program. They don't get the long-term payoff of
And do you know what I see have to pick the best, efficient success. Craig Ballantyne is a Certified
Strength & Conditioning Specialist
the next day? strength training exercises Look into strength and inter- and writes for Men's Health, Men's
Fitness, Maximum Fitness, Muscle
The same old physique on and then put them in the val training and see what the and Fitness Hers, and Oxygen
magazines. His trademarked Turbu-
that same person. No proper order in an effective extra mental effort can do for lence Training fat loss workouts have
change. Next week? No routine. Instead, all they have you. Using the Turbulence been featured multiple times in
Men’s Fitness and Maximum Fitness
change. Same workout, same to do is put one foot in front of Training plan of an efficient magazines, and have helped thou-
sands of men and women around the
body. the other. bodyweight warmup, effective world lose fat, gain muscle, and get
structured strength training lean in less than 45 minutes three
Because they aren't thinking. But, and there is always a times per week. For more informa-
supersets, and maximum re- tion on the Turbulence Training
And no one is thinking for but, isn't there? That easy, no workouts that will help you burn fat
sult interval cardio to com-
them. They don't have a good -thinking approach is not go- without long, slow cardio sessions or
plete the workout will get you fancy equipment, visit
trainer, or a good program, or ing to get them very far. After www.TurbulenceTraining.com
more fat loss results in less
a good idea about what they ten days, there probably won't
workout time. Guaranteed.
should be doing in the gym. be much change in their Sincerely,
They've heard that "cardio" is body. Craig Ballantyne, CSCS, MS
Author, Turbulence Training

11. MAGNESIUM RICH FOOD ... Seite 11
Magnesium Rich Food and Deficiency
Article Source: http://www.Free-Articles-Zone.com
Magnesium is the fourth most abundant # It can help prevent the calcification of soft
mineral found in the body and is very essen- tissue and also prevent cardiovascular dis-
tial for good health. It is mostly found in the eases, osteoporosis, and certain forms of
bones (around 50%), teeth, and red blood cancer.
cells. The other half is largely found inside
cells of body tissues and organs. Only 1% of # Magnesium assists the parathyroid gland
magnesium is found in blood. The body to process vitamin D.
takes magnesium from the diet and excretes
the excess through urine and stool. A bal- # Magnesium therapy has proved beneficial
anced diet contains enough magnesium for in treating bronchial asthma and migraine
the body's functional requirements. headaches.
Magnesium is organically connected with # It helps support a healthy immune system,
the calcium level in the body. Thus, a critical and keeps bones strong.
balance has to be achieved between cal-
cium and magnesium to assure proper use # Magnesium helps regulate blood sugar
of both minerals. levels, promotes normal blood pressure,
and is actively involved in protein synthesis.
Benefits of magnesium – It helps in the bio-synthesis of collagen.
Magnesium is important to nearly every # It assists in the absorption and metabo-
function and tissue of the body, from the lism of calcium, sodium, phosphorus and
heart to the bones - nearly everything. It is potassium.
needed for more than 300 biochemical reac-
tions in the body. # Magnesium is particularly important for
maintaining a normal heart rhythm and is
# Magnesium is an essential element, which used by physicians to treat irregular heart-
influences many enzymes needed for pro- beat (arrythmia).
tein digestion, energy production and nerve/
muscle message transmission. # Magnesium may also be beneficial for
bladder problems in women.
# Magnesium helps with the formation of
bones and teeth and assists in the absorp-
Dietary sources of magnesium –
tion of calcium and potassium.
Green leafy vegetables such as spinach,
# Magnesium is also used to relax the mus- are good sources of magnesium because of
cles. It assists in cellular metabolism and their chlorophyll content. Magnesium is
the production of energy, in collaboration
readily available in mostly all foods that form
with enzyme activity. the basis of a healthful diet -whole grains,
fruits, dark-green leafy vegetables, fruits
# It is used for muscle tone of the heart and
and nuts.
assists in controlling blood pressure. Rich vegan sources include legumes such
as beans and peas, nuts and seeds, tofu,
# Together with vitamin B12, it may help
soybean flour, almonds, cashew nuts,
prevent calcium oxalate kidney stones. pumpkin, walnuts, and whole unrefined
grains are also good sources of magnesium.
# It helps prevent depression, dizziness,
reduces cholesterol levels, muscle twitching,
and pre-menstrual syndrome. --> continued

12. AND MAGNESIUM DEFICIENCY Seite 12
Magnesium Rich Food and Deficiency -continued-
Article Source: http://www.Free-Articles-Zone.com
Refined grains are generally Crohn's disease, gluten sen- # Nausea and vomiting
poor in magnesium. This is sitive enteropathy and intesti-# Numbness and tingling
because, when white flour is nal surgery may lose magne- sensation in hands and feet
refined and processed, the sium through diarrohea and # Coronary artery spasms
magnesium-rich germ and fat malabsorption, and thus # Gastro-intestinal problems
bran gets removed. Bread need supplemental magne- including diarrohea
and flour made from whole sium. # Muscle spasticity
grain wheat provides more # Abnormal rhythmic palpita-
magnesium than bread made Causes of magnesium tions of the heart
from white refined flour. deficiency - # Muscle contractions, even
seizures
Other good dietary sources Along with a poor diet lacking # Anaemia
of this mineral include pea- in magnesium, absorption of # Weakness
nuts, pistachio nuts, shred- magnesium by the body can # Insomnia
ded wheat (dalia), bran, ba- be affected by causes such
# Poor
nanas, and baked potatoes as dieting for weight loss;
hair and nail growth
(with skin), chocolate, and consumption of ''soft'' water,
# Sudden death.
cocoa powder. Many herbs, which lacks minerals; various
spices also provide magne- intestinal diseases; chronic
Recommended daily dosage
sium, such as coriander, dill alcoholism.
of magnesium -
seed, celery seed, sage,
dried mustard, basil, fennel Large amounts of magne-
The recommended daily al-
seed (saunf), cumin seed sium can be lost from the
lowance is around :
and poppy seed. body due to prolonged and
strenuous exercise, lactation,
# Males (below 30 years) -
Tap water can also be a excessive sweating and
400 mg per day
source of magnesium, but chronic diarrohea.
the amount varies depending
# Males (over 30 years) - 420
on the water supply. Hard People who are using drugs
mg per day
water contains more magne- like diuretics and cancer
sium than soft water. drugs are also prone to defi-
# Females (below 30 years) -
ciency. Disorders of the kid-
ney, an overactive thyroid or 310 mg/day
Magnesium deficiency -
parathyroid gland, low blood
levels of potassium and high # Females (over 30 years) -
Severe magnesium defi- 320 mg per day.
urine levels of calcium are
ciency can result in low levels
some other causes leading to
of calcium in the blood, Magnesium supplements are
magnesium deficiency in the
termed as hypocalcemia. normally taken in dosages of
body.
Type 2 diabetes is associ- 750 - 1,000 mg per day.
ated with low levels of mag-
nesium in the blood. People Consumption of alcohol, diu-
suffering from ulcerative coli- retics, high levels of zinc in
About the author:
tis may also have low mag- the body, consumption of
Read more on magnesium, benefit
nesium levels. high levels of Vitamin C and of magnesiumand benefit of magne-
vitamin D also increase the sium.
Magnesium levels tend to be
body’s magnesium require-
low in people with chronic Also Visit http://
ment.
fatigue syndrome, ands re- www.healthvitaminsguide.com for
duced levels of potassium in Symptoms of magnesium Information on Vitamins, Minerals,
the blood (hypokalemia). deficiency: Amino Acids.
Common symptoms of defi-
Individuals with chronic mal- Article Source: http://www.Free-
ciency include – Articles-Zone.com
absorption problems such as
# Anxiety, irritability

13. KIEFIT.COM—ISSUE Seite 13
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