By IPL~


3 BIG Mistakes That Are Keeping You From Thin...
= = = = = = = = = = = = = = = = = = = = = = = =


#1...No resistance training

Lifting weights is KEY to stimulating your
metabolic rate. Not only that, but if you're
somebody that does a lot of cardio and little
resistance training....

...let me be blunt - you're losing muscle!

Remember. The more muscle you have, the
faster your body burns off calories.

Muscle is the engine that gobbles up calories
24 hours a day.

We're talking weights that require an effort,
not the ones that come in pastel colors ;-)

===> (Not So) Secret Strategy #1 <===

Lift moderate to heavy weights 2-5 times per
week.



#2.....Too much long cardio

That's right, too much. Long cardio has created
more slow metabolisms than TV has.

Ok, not really, but here's why it's not the best
way to increase metabolism.

Long cardio promotes muscle wasting...yes, I said
wasting. You will lose muscle performing too
much long, steady state cardio!!!

For a number of reasons we'll delve into in
future newsletters.

===> (Not So) Secret Strategy #2 <===

Ditch the long cardio and lift weights
along with short interval based cardio!



#3...Too many isolation exercises

What's an isolation exercise?

An exercise that requires only one primary
muscle to perform the work.

So what's the alternative?

Compound exercises a.k.a. full body exercises.

Isolation exercises require very little energy
expenditure, full body (as the name implies)
work your WHOLE body and require HUGE
amounts of energy!!

Isolation exercises like leg extensions, leg
curls, pec deck fly's, tricep kickbacks, etc...

.....they're a BIG waste of your time.

Instead, ignite your metabolism by performing
exercises like Thrusters, Burpees, Pull Ups,
Dips, Jumping Lunges, High Pulls and other
FULL body, energy maximizing, calorie burning
exercises!

Your fat cells won't know what hit'em....and
that's a good thing!

===> (Not So) Secret Strategy #3 <===

When exercising, use as many muscles as possible
to maximize the effectiveness it has on your
metabolism.

Now say it with me....NO ISOLATION EXERCISES!

It goes without saying, but all the exercise in
the world will provide you with less than optimal
fat loss if your nutrition isn't in check!

So give as much attention to your daily nutritional
habits as you do your workouts and you'll see and
feel the difference WAY faster!


=================================
THE DIETERS DILEMMA~




The pressure to be thin has never been greater. Unfortunately our daily food choices have made this goal practically impossible!

The average North American, adult and child alike, are bombarded with corn-fed beef, high fructose corn syrup, refined sugars and starches and dangerous transfats. Even that ubiquitous jar of peanut butter is guilty, harboring a hefty dose of hydrogenated fats (unless you buy natural!)

The trouble with these foods is they sabotage even the most dedicated dieter because they encourage the storage of body fat by being pro-inflammatory. Maintaining a healthy weight is not just about your daily intake of fat - and it is not about cutting out the carbs. It can often be related to something most people have no conception of - the connection between inflammation and body fat (and the fact that one is never present without the other).

Starvation diets means that you not only lose body fat, you lose muscle mass. The incredible beauty and power of an anti-inflammatory is that it helps with the loss of body fat without losing the muscle mass -a detrimental by-product seen in pretty much all the weight-reducing diets.

By following these simple rules it will assist you in shedding body fat, maintain muscle and enjoy eating healthy, delicious food with the fear of weight gain.

Every meal or snack must include: protein, low- glycemic carbs and essential fatty acids.

Try to eat your protein first. Reach for that shrimp ****tail or smoked salmon appetizer first, which helps suppress your appetite. Proteins are digested much more slowly than carbohydrates - even carbohydrates that are high in fiber. Also protein is neutral in terms of its effect on blood sugar.

Save the fresh fruit for the end of the meal. This way, you will prevent the natural sugars found in the fruit from causing a spike in blood sugar. Our goal is to avoid spikes in blood sugar which trigger insulin release. Remember this fact: insulin release = stored fat!

Eat Salmon and take fish oil. The incredible anti-inflammatory power of Omega-3 essential fatty acids found in the high fat fish and in fish oil will reduce inflammation in all organ systems, accelerate the loss of body fat, can accomplish the following, stabilize blood sugar levels and lower insulin levels.

Switch from corn-fed beef to grass-fed beef, which provides more balanced omega-3s and omega-6 fatty acids, as well as CLA. In addition to the antioxidant, anti-inflammatory and insulin-sensitizing actions of CLA, many studies show that CLA helps prevent muscle loss and weakness associated with aging and disease. Grass-fed beef is now much more widely available.

==============================


SAVE TIME CIRCUIT TRAINING~

"Circuit training" is a means of compressing a workout into a shorter period of time.

Here are three approaches to circuit training, each with a different focus:

WEIGHT-TRAINING CIRCUITS. You save time by shortening your rest periods between sets (for example, 10 seconds instead of 30 to 90 seconds) and by alternating between muscle groups for each exercise (upper body then lower body or perhaps chest then back). With a shorter break between exercises, you are likely able to keep your heart rate up and this can achieve great cardiovascular benefits as well.

CARDIO CIRCUITS. Often done in group- exercise classes, cardio-focused circuit training involves continuing from one activity to another with no stopping. Example: 10 minutes of step aerobics, then 10 minutes of jumping rope, then 10 minutes of kickboxing. You can also achieve great cardiovascular cross-training rewards by switching up the machines you use on the cardio floor. Instead of always jumping on the elliptical trainer, try a few minutes on several machines. You will train more muscle groups, prevent boredom and avoid injury too!

COMBINED CIRCUITS. Often referred to as "super circuits", these routines alternate weight- training exercises with spurts of aerobic activity. Example: Two sets of chest presses, then jumping jacks, then two sets of abdominal crunches, then some burpees or squat thrusts, and so on.

===================================
NIGHT TIME SNACKING~

For many people, eating at night (when we're typically less active) can lead to weight gain. If you'd like to change your nighttime eating patterns, here are a few suggestions:

- Eat several small meals throughout the day; this way, you will not be ravenous in the evening.

- If your dinnertime routinely falls late in the evening, make lunch your main meal and dinner more of a light healthy "snack," such as a small sandwich or a yogurt with fruit.

- Don't eat and watch TV at the same time. If you're feeling hungry, eat in a room that has no television in it.

- Don't drink alcohol. It tends to increase appetite and diminish one's resolve to eat sensibly. (It also packs its own calories!)

===============================

WHEN YOU WARM UP, BREAK A SWEAT~!!

Are you taking your pre-exercise warm-ups too lightly? If you don't begin to sweat, the answer could be yes.

A warm-up is a low-intensity cardiovascular exercise performed for 5 to 10 minutes until perspiration begins. Brisk walking, jogging, cycling are just a few examples of warm-ups.

It's important to note that strength-training workouts - and not just cardiovascular exercise - should be preceded by a warm-up. If you exercise working muscles that are not adequately warmed up, you could be increasing your risk of injury.




Stay Strong~~!!!
IPL