Men's Total Fitness Blog

Men's Total Fitness Home Page : Men's Total Fitness Blog : February 2006

February 1, 2006 16:16 - Cortisol and Its Effects on Fitness

Unless you live in a cave, you've heard and seen all the commercials about cortisol and cortisol-suppressing supplements. Some of the big names are Cortislim, Cortipren, Cortidiet and the list goes on and on. The million dollar question is what exactly is cortisol and do these supplements really work to suppress it?

Cortisol is known as a stress hormone. It is produced in the body in response to any kind of stress - physical, mental, or emotional. Research shows that there is indeed a link between high cortisol levels and the storage of body fat - particularly "visceral" abdominal fat (also known as intra-abdominal fat).

If you want maximum results from your training and nutrition programs, you must understand this very important hormone. Tom Venuto wrote one of the best articles I've run across on cortisol. In it, he answers the top 20 questions about this stress hormone. Some of the questions he addresses include:

What is a normal level of cortisol?
Does cortisol make you fat?
Does stress make you fat?
Should you take cortisol-suppressing supplements to lose weight?
And 16 other questions about cortisol.

Before you head to the local nutrition store to pick up your bottle of Cortislim, read this article! The article is titled, Cortisol, Stress & Body Fat: Straight Answers to the Top 20 Questions about the "Stress Hormone".

To reference this entry please copy the url in this link: (Permalink)

February 2, 2006 20:40 - How to Lose Weight Fast!

Everybody wants to lose weight fast, but in a minute you'll realize why losing lots of weight isn't what you should be shooting for. When you begin a fitness program, your goal should be to lose body fat - NOT weight. There is a huge difference between the two.

Your body is composed of bones, tendons, ligaments, organs, muscle, fat, and fluids. All these make up what's called your body composition. Your total weight is the sum of all these things. So if your total weight is 230 pounds, that number includes everything - muscle, fat, bones, organs, etc. If you set out to lose 30 pounds, what are you going to be losing - muscle, fat, or water?

Well, chances are you'll lose all three. The problem is, you don't want to lose muscle. You want to maintain the muscle you have and build more of it, while losing body fat. This should be the goal of any fitness program you are following right now. Sure you can keep stepping on that bathroom scale, but don't measure your fitness success by it because you're not getting the full picture.

The amount of body fat you have is called body fat percentage. Your goal should be to decrease that number. There are various tools and methods to measure your body fat percentage so that you can effectively monitor your fitness success. Tom Venuto addresses the issue of "losing weight fast" and the best methods for measuring body fat in this article titled, How to Lose 20 Pounds Really Really Fast!

To reference this entry please copy the url in this link: (Permalink)

February 3, 2006 19:21 - A Fitness Program Designed to Transform Your Life

Not all fitness programs are created equal! Some are worthless and some deliver more than you could ever imagine. There are hundreds of fitness programs to choose from and the challenge is to find one that is worth your time and money.

There is a fitness program that I want to introduce you to that picks up where most fitness programs leave off. The program is called the M-Power Audio Series. What's so unique about this program is that it will help you make drastic changes in all areas of your life - not just in your health and fitness. Jon Benson, a transformational lifecoach, nutritionist, and best-selling author of "Fit Over 40," created this program to help people make positive changes in these areas of their lives:

• Fitness


• Nutrition


• Motivation


• Mental Empowerment


• Wealth Management


• Life Balance

The M-Power Audio Series is a 48-week coaching program supplemented with study guides and 90 days of unlimited email support from your personal M-Power Trainer. This is a coaching program designed to help you reach your full potential. You'll learn how to build the mind to achieve the body you've always wanted and to empower your life. The techniques and strategies you'll learn to transform the physical aspect of your life will help you increase wealth, relationship intimacy, and even spiritual growth.

Now this may sound far-fetched and I may be coming across as an infomercial, but as a guy who has gone through the battle of shedding fat and getting fit, I completely understand how this program could be so effective. Getting in shape and staying in shape is one of the hardest things to do - period. Once I achieved my fitness goals, it was amazing how I was able to achieve so much success in other areas of my life. The confidence you gain from changing your body and the mental barriers you have to overcome to do it, spills over to all areas of your life.

So if you're looking for a fitness program that can do more than get you fit, I highly recommend you take a look at the M-Power Series website. Jon is giving away some freebies just for visiting his website and it's loaded with testimonies from some of the top fitness gurus in the industry. You can also hear samples of Jon's coaching audios on the website.

To reference this entry please copy the url in this link: (Permalink)

February 4, 2006 20:03 - Low GI Foods: The Next Nutritional Buzz

Every year there is a new "fad" within the nutritional industry. Way back when it was no-fat foods, a couple years ago it was low-carb/no-carb foods and now according to ACNielsen, the next trend is going to be low GI (glycemic index) products. According to the article published by The Gourmet Retailer, sales of low GI products experienced a big jump from 2004 to 2005 and they are expected to continue to grow.

For those of you new to the glycemic index, it was created in the early 1980's by Dr. David Jenkins, a professor of nutrition at the University of Toronto. The glycemic index classifies foods according to a numerical value. The numerical value refers to the change in blood sugar that occurs after you eat a food high in carbohydrate.

The higher the number, the greater the change in blood sugar levels. These foods are referred to as "high glycemic foods." Foods with a lower number have a much smaller change in blood sugar levels and are referred to as, "low glycemic" or "low GI" foods.

Rapid increases in blood sugar levels are not only dangerous for diabetics (the original reason the glycemic index was created), but are also unhealthy for regular folks - especially those looking to burn fat and get fit! Food manufacturers and marketers hope to capitalize on this by unleashing a wave of "Low GI" foods, similar to what we saw when the low-carb/no-carb fad hit so be ready for the ride!

Fitness experts and researchers alike, however, say that eating foods that are low on the glycemic index may not be the magic bullet. While it serves as a general guide line of what foods are healthier for you than others, it has its flaws. Read more about this from Christian Finn's article titled, The Glycemic Index: What You Need to Know.

To reference this entry please copy the url in this link: (Permalink)

February 5, 2006 16:31 - Want More Energy? Make These Simple Changes to Your Diet

I have a good friend (who shall remain nameless) who is ALWAYS tired and never has energy even though he gets a solid 8-9 hours of sleep a night! Does this sound like you? He called me the other day and wanted to know if there was anything he could do to have more energy. The first thing I asked about was his diet. He seemed surprised that I would ask about his diet - as if that had anything to do with his low energy levels. Here was his response:

Breakfast - usually nothing; an occasional bagel or granola bar
Lunch - varies but usually a salad and a sandwich and a can of Coke
Dinner - varies but usually an entrée of some kind and another can of Coke
Snacks/Other - nibbles on wheat thins and other snack items and usually drinks a bottle of water throughout the day

I asked him if he was crazy because his diet was a recipe for energy disaster. He laughed and wondered what was "so wrong" with his diet? Where do I begin! I made four simple changes to his diet that dramatically improved his energy. There are more things I could have changed but I knew if I gave him too much, he'd get overwhelmed and wouldn't even try. I'm a firm believer in baby steps. Here are the four simple things I told him to do:

Eat breakfast! Breakfast is the most important meal of the day. I told him he can't leave his house until he eats a breakfast with some protein (eggs, milk, protein shake) and low glycemic carbohydrates (oatmeal, whole wheat toast, whole grain cereal).

Eat five meals a day and eat every 2-3 hours. This was fairly easy for him to do. I just told him to include two snacks in between the main meals and that whether he's having a snack or one of the meals, he should be putting something healthy in his mouth every 2-3 hours to keep his metabolism burning and his blood sugar levels steady throughout the day.

Replace the "cans of Coke" with water - or at the very least a healthy juice or Gatorade

Drink 8 glasses of water a day. I knew this was going to be a challenge for him but I told him all he had to do was drink 8-16 ounces of water every time he eats and he'll easily drink 8 glasses of water a day without even thinking about it!

If you are getting plenty of rest and are still tired all the time, your diet should be the first thing to review. You might be able to make a few simple changes that will dramatically improve your energy!

To learn other things you can do to improve your health and energy, see the free Total Fitness Plan.

To reference this entry please copy the url in this link: (Permalink)

February 6, 2006 15:58 - A Quick and Easy Technique to Burn Fat Faster When Weight Lifting

One of the reasons many guys don't lift is they don't have the time. In today's post I'm going to show you how you can easily make time for weight lifting. The traditional weight lifting routine consists of sets of various exercises with a resting period in between each set. One of the easiest things you can do to shorten the time it takes to lift weights is to eliminate the resting period between the sets. Lifting one set after another without rest is called, supersets, or compound sets.

Christian Finn, a certified personal trainer, just wrote an article on supersets. He explains how this technique not only decreases the amount of time spent in the gym, but it also increases your metabolism and burns more fat than the traditional weight lifting routine. The article is titled, How to Burn Fat Faster Without Spending Longer in the Gym.

By performing supersets, every guy should be able to find time to lift weights. I cannot stress enough the importance of weight lifting to burn fat and increase metabolism! So if you're pressed for time, do supersets and you'll be able to include weight lifting as a part of your regular workout routine without any problems.

To reference this entry please copy the url in this link: (Permalink)

February 7, 2006 15:39 - Don't Be a Bonehead When It Comes to Your Workouts

Whether you've just started a workout routine or have been at it for years, it's easy to make mistakes you're not even aware of. I'm not talking about the common mistakes you've all heard about before such as training too much, not warming up or stretching, poor form when weight lifting, etc. I'm talking about the serious mistakes that people make when working out that are detrimental to their fitness success.

Tom Venuto, a certified personal trainer and fat loss expert, has written an excellent article highlighting the ten biggest mistakes most people make when working out. The article is titled, The Top 10 Bonehead Workout Mistakes to Avoid and The Top 10 Kick-Butt Training Tips.

What I like about this article is that he not only tells you what the mistakes are, but he provides simple and practical solutions to avoid them. You will be able to make tremendous progress towards your fitness goals by avoiding these mistakes and implementing the solutions Tom provides.

To reference this entry please copy the url in this link: (Permalink)

February 8, 2006 14:51 - An Easy and Effective Weight Lifting Routine for the Beginner

Jon Benson, a fitness guru and lifecoach, wrote an article that is a must-read for anyone new to weight lifting. He highlights the three primary reasons why weight lifting and building more muscle is so important to burning fat and getting lean. He then provides a complete and detailed workout routine that will have you in and out of the gym in under an hour - and will include both cardio and weight lifting! The article is titled, The Beginner's Toolkit: How Do I Start a Weight Training Program?

Weight lifting can seem complex and sometimes too intimidating to the rookie weight lifter. There are so many machines and different exercises to choose from, where do you begin? How much weight do you use? How many sets and reps should you do? And the questions go on and on. Weight lifting isn't that complex and once you read Jon Benson's article, you'll realize just how simple it is to get started!

To reference this entry please copy the url in this link: (Permalink)

February 9, 2006 17:21 - Attention Baby Boomers: Reverse the Aging Process with These Fitness Tips

If you're a baby boomer, I don't need to tell you that there are physical changes associated with aging. In addition to the obvious changes - wrinkles, excess body fat, graying hair, etc., there are changes taking place in your body that you might not even be aware of. For example, your metabolism slows down and thus your calorie requirements aren't as great as they were when you were younger.

Diane Fields, an ISSA Master Trainer and Specialist in Fitness for Older Adults, wrote a terrific article on baby boomer fitness. The article is titled, Hitting the Gym After 40 - Redefining the Aging Process. In the article she highlights eight of the most prominent changes that take place in the body as we age. More importantly, she provides specific strategies on how to reverse or slow down these changes that will help you regain your youth and energy!

To reference this entry please copy the url in this link: (Permalink)

February 10, 2006 22:57 - Nutrition for the Ageless Lifestyle: An Audio Interview

The response to yesterday's blog entry was so overwhelming, I thought I would continue the theme of anti-aging fitness and nutrition strategies. Today I want to bring your attention to a fascinating audio interview Jon Benson had with best-selling author, Shawn Phillips. They discuss the subject: 50 is the new 30.

What do they mean by 50 is the new 30? Research shows that after age 30, many of the mechanics of life such as cellular repair, memory and muscle tissue, oxygen uptake, etc. begin a steady decline that continues until we die. The same research, however, also demonstrates that these same processes need not occur if the body and mind are kept active, growing, and alive. This is accomplished through proper nutrition, exercise, and thinking.

Visit the latest free edition of Jon Benson's newsletter, "Success for Life," to listen to the interview and to hear what Jon and Shawn have to say about the subject. You don't need to download anything to listen to it. Just go to Jon's newsletter and scroll about half way down and hit the play button on the screen! Have a great weekend!

To reference this entry please copy the url in this link: (Permalink)

February 11, 2006 17:40 - When is the Best Time of the Day for Cardio Exercises?

Some of you guys struggle just to get your cardio exercises in on a regular basis, let alone worry about what time of the day is best to do them! Am I right? Well, don't feel too bad because I totally understand. However, research does show that doing cardio exercises in the morning has the greatest fitness benefits. To find out what those benefits are, read my article on the importance of cardio exercises.

Despite the benefits of doing cardio exercises in the morning, I do my cardio exercises and weight lifting in the afternoon. For ten years I did my cardio exercises and weight lifting first thing in the morning - 5 a.m. to be exact. However, with a newborn and my new role as, "stay-at-home-dad," I can't do the 5 a.m. routine anymore. And I don't always get a full workout in either.

The reason I'm sharing this with you is that although morning exercise is probably best, don't let that prevent you from starting a fitness program if mornings don't work for you. Shedding excess body fat and getting fit doesn't require a militaristic mindset and a rigid schedule to succeed. This took me years to get through my thick skull and I wish I would have realized this earlier.

My new philosophy about fitness is simple: Do What You Can! Now that I've embraced this philosophy, I find I enjoy fitness so much more because I'm not stressed out about getting to the fitness center only in the mornings and getting a full workout in.

Today I workout mostly in the afternoons but sometimes it's in the evenings and sometimes it doesn't happen at all. In the past, this kind of schedule would have driven me nuts but today it doesn't bother me at all. I just, "Do What I Can," and I'm just as healthy and fit as I've ever been!

So do yourself a favor, don't be so hard on yourself and be more flexible with your fitness schedule - even if research suggests that morning exercise is best. Do what you can and do whatever works best for you - but just do it!

To reference this entry please copy the url in this link: (Permalink)

February 13, 2006 16:28 - Don't Waste Your Time Dieting - It Won't Work!

The first thing everyone does when they want to lose weight and get in shape is to diet. Almost every diet out there will help you lose a certain amount of weight in the short-term, but very few work in the long-term. What if I told you 95% of all diets fail! That's right - if you are relying on specific diet to lose weight and get fit, you only have a 5% chance of succeeding. How pathetic is that? Chad Tackett, of Global Health and Fitness, wrote an article about the abysmal track record of dieting. The title of the article speaks for itself - Diets Don't Work!

In the article Chad discusses the vicious dieting cycle that occurs and explains why dieting doesn't work. He also provides a simple solution to losing weight and getting fit. If you've failed at dieting before (and you're not alone) or are in the process of following one right now, please read Chad's article. Hopefully, after reading it you'll rethink your weight loss strategy and develop a more realistic and practical approach to long-term weight loss success.

To reference this entry please copy the url in this link: (Permalink)

February 13, 2006 21:32 - I'm an Idiot!

I made a blog entry on February 8 titled, "An Easy and Effective Weight Lifting Routine for the Beginner." Like the idiot I am, I linked to a web page that doesn't exist! My apologies. Normally, I wouldn't make such a big deal about an error like this but that particular blog was an important one and I want to make sure you get a chance to read the article. So please revisit that blog entry so you can actually read the article I referenced since I got the link right this time around!

To reference this entry please copy the url in this link: (Permalink)

February 14, 2006 16:51 - Another Diet Scam Heading Your Way - Beware!

Yesterday I wrote about the horrendous track record of diets. For those of you that missed it, 95% of all diets fail! It's no wonder every there's a new round of "miracle diets" every year that everyone clamors to in hopes that maybe just this one time the new miracle diet will actually work. One of the recent miracle diets you may have heard of is the Negative Calorie Diet.

The book claims that you will lose 14 pounds in 7 days. Christian Finn talks about this latest diet in his article titled, The Negative Calorie Diet: Why It Works. Now you might be wondering about the title of my blog today. After all, if the diet works, why am I calling it a scam?

As you'll read in Christian's article, the premise behind the Negative Calorie Diet will result in weight loss but not necessarily "good weight loss." If you are a regular reader of my blog and website, you'll know there is a big difference between weight loss and fat loss.

Your ultimate fitness goal should be to lose fat - not muscle - and therein lies the problem with the Negative Calorie Diet. The book claims that the weight you lose will be fat - not just water. They don't say anything about muscle loss. Furthermore, you will lose very little body fat if you don't exercise regularly.

In addition, after visiting the Negative Calorie Diet website and reading Christian Finn's article, you'll realize this is a diet that will definitely be another statistic. Why? The book claims there are 100 foods you can eat. When is the last time you were able to stick with a diet long-term when there was a specific list of foods you could eat? Does Atkins ring a bell? Any diet that has an "approved list of foods" you can eat to lose weight, is destined for failure.

Unless you're just looking for a quick fix and don't care about long-term success, stay away from this diet. Your time and money will be better spent elsewhere!

To reference this entry please copy the url in this link: (Permalink)

February 15, 2006 18:08 - Does NO2 (Nitric Oxide) Really Work?

Tom Venuto, certified personal trainer and fat-loss expert, wrote a brief Q&A article a few years back about NO2. The article is titled, N02 (Nitric Oxide) - The Latest Wiz Bang Supplement? Before you spend money on this very expensive supplement, be sure to read his article!

For those of you new to NO2, let me briefly explain what nitric oxide is and what it does. Nitric oxide is a molecule that is produced in the body and appears to play a role directly or indirectly in many aspects of human physiology.

One role it plays that is of particular interest to supplement companies and body builders alike is that nitric oxide increases blood flow. When you lift weights, nitric oxide is released and causes blood surges. This blood surge is referred to in the body building circles as, "the pump." This is a short-lived experience, however, because as soon as you are done lifting, blood flow returns to normal.

Ed Byrd introduced a new nitric oxide enhancing supplement to the body building word called, NO2. According to Mr. Byrd, NO2 forces a continuous daily production of nitric oxide to give you a perpetual pump. In addition, NO2 is supposed to generate new muscle growth, increase strength, and improve muscle recovery.

As you will read in Tom's article, the jury is still out on these claims!

To reference this entry please copy the url in this link: (Permalink)

February 16, 2006 16:04 - A Meal Plan to Help Burn More Fat

Jon Benson, a fitness expert and lifecoach, has a great tip about creating a meal plan that will help you burn more body fat. His meal plan is a variation of cycling calories. I have to be honest, I've never heard of cycling calories before.

The idea behind cycling calories is that you change your daily limit of calories every few days to trick your body into believing it is not on a diet (diets will shut down your metabolism). For example, if you normally limit yourself to 2,000 calories per day, you would change that limit to 1,500 calories for a few days and then 2,500 for a few days.

The net result is the same amount of total calories but you're just spreading them out differently throughout the week. By doing this, you give your metabolism a "workout" so it keeps churning at maximum capacity. The end result is you burn more fat than if you kept your daily calories the same day after day.

Jon's variation on this concept is called cyclical feeding and it focuses on cycling the macronutrients (protein and carbohydrate) instead of calories. He explains this in more detail and provides a specific example of how to put this strategy into place so that you can be on your way to burning more fat! Read his article titled, Burn More Fat with Cyclical Feeding.

To reference this entry please copy the url in this link: (Permalink)

February 17, 2006 15:35 - Will Drinking Beer Affect Your Fitness Efforts?

I thought this topic would be perfect heading into the weekend. You've worked your butt off all week in the gym (and at work) and you want to enjoy a few beers this weekend. The question is, will enjoying those beers negatively affect your fitness goals? Two of my favorite fitness gurus wrote excellent articles on this very topic.

Tom Venuto's article is titled, Beer: Does Drinking Beer on the Weekends Slow Down Your Progress? Tom says that enjoying a beer or two isn't the end of the world. He cautions, however, the key is moderation and points out that the calories from alcohol can add up quickly. In fact, next to fat, it has the most calories per gram (7 calories per gram vs. 9 calories per gram in fat). He ultimately concludes that if you want maximum results in the least amount of time, then you should not drink at all.

Christian Finn's article, Why Alcohol Calories are More Important Than You Think, explains what goes on in the body when you drink. Specifically, the article explains why your body doesn't burn fat when you are drinking. He also discusses how alcohol acts as a potent appetizer, meaning it causes you to eat more than you normally would. His bottom line is that a drink here or there won't hurt, but if your goal is a leaner, stronger body, then you shouldn't drink at all.

Basically what these guys are saying is this - if you're not hard core about getting fit and are o.k. with average results, then drinking a few beers isn't going to hurt. And that's not necessarily a bad thing. Not every guy has the desire to be "perfectly fit." However, if you have a lot of excess body fat to get rid of or you are aiming to be the next guy on Men's Health magazine, then you're better off keeping the beer in the refrigerator.

To reference this entry please copy the url in this link: (Permalink)

February 18, 2006 15:05 - Why You Burn Less Calories as You Age

The number of calories your body burns each day to stay alive is called your basal metabolic rate. Your metabolic rate slows down as you age. Conventional wisdom says this is due to the muscle loss that occurs as we get older. There's no doubt that the loss of muscle mass plays a role in the drop in metabolic rate, but there's more to it than that.

Recent studies suggest that metabolic rate drops independently of muscle loss. When comparing two men of different ages (one young, one older), who were equally active and had the same muscle mass, the younger counterpart had a higher metabolic rate. So all things being equal, the older man still had a slower metabolic rate.

Christian Finn, a certified personal trainer, wrote a recent article titled, Why Does Your Metabolic Rate Drop as You Age? In the article, he discusses the two primary reasons behind the decline in metabolic rate. As you'll find out, a decline in your metabolic rate isn't inevitable. In fact, you have the ability to minimize the decline in metabolic rate and Christian Finn explains how to do that!

To reference this entry please copy the url in this link: (Permalink)

February 19, 2006 18:15 - How Much Sleep Do You Need for Optimal Fitness?

I'm lucky if I get more than 5-6 hours of sleep a night. Despite such little sleep, I rarely feel tired and never lack energy. I've heard about the "eight hour theory" - the theory that says you have to get eight hours of sleep for optimal health and fitness so I was concerned that I might be jeopardizing my health and my own fitness goals. I did a quick search and came across another great article by fitness expert, Tom Venuto.

The article is titled, How much sleep do you REALLY need for health, fitness and gaining muscle? It's a fairly long article but it's an easy read and really puts the whole sleep issue in perspective. If you're worried about the amount of sleep you're getting or just want to know more about the sleep/fitness connection, I strongly recommend you read the article.

In the article, Tom discusses his own sleep experience (he only gets about six hours of sleep a night) and the research he did on the subject. He refers to the numerous emails he received when he said sleep is for wimps! Tom doesn't argue with the importance of getting enough sleep. In fact, he cites research in the article that shows the detrimental effects of sleep deprivation and he agrees that sleep is necessary for muscle repair and growth.

What he doesn't agree with, however, is the "eight hour theory." He's living proof that eight hours isn't necessary and he cites how one of the world's best natural body builders only got 4-5 hours of sleep a night! In the latter half of the article, Tom refers to sleep science researcher, Kacper Postawski.

Based on Kacper's research, Tom suggests that you should optimize your lifestyle and sleeping patterns for sleep QUALITY first and then see for yourself the impact it has on your energy and your need for sleep quantity. Some people may only need 4-5 hours of sleep, while others may need a full eight hours. In the end, sleep is an individual matter and if you're getting quality sleep, you may be able to get by on less!

To reference this entry please copy the url in this link: (Permalink)

February 20, 2006 16:36 - 10 Reasons Why You Should be Strength Training

There are numerous benefits to strength training. If you are serious about shedding excess body fat and getting fit, strength training absolutely must be a part of your fitness plan. I see so many guys at my health club who workout like dogs every day but all they do is cardio or very little strength training. No wonder they make so little progress.

I think the reason a lot of guys ignore strength training is an ignorance about the importance of strength training for optimal health and fitness. Hopefully, after reading today's blog you'll be convinced that strength training is not only important but necessary to reach your health and fitness goals!

Chad Tackett of Global Health and Fitness wrote an article titled, Top Ten Reasons to Get Hooked on Strength Training. I have listed the top ten benefits of strength training, but I recommend you read the article to understand why each of these is true:

1. You'll burn more fat
2. You'll feel strong and fit
3. You'll have more energy
4. You'll finally see the results you've always wanted
5. You won't get bored working out
6. You'll have everyday, functional strength
7. You'll have a stronger back
8. You can strength train at home
9. You can get rid of pain
10. You'll build stronger bones

To reference this entry please copy the url in this link: (Permalink)

February 21, 2006 16:30 - Is it Possible to Build Muscle and Lose Fat at the Same Time?

If you talk to any reputable trainer or fitness expert, they'll tell you that it is very difficult to build muscle and lose a significant amount of fat at the same time. The reason for this is because of the opposing demands imposed on your body.

To build muscle, you need to consume more calories than you burn. In other words, you need to "overfeed." To lose fat, you need to do just the opposite - you need to consume fewer calories than you burn, or "underfeed." Do you see a problem here?

Christian Finn wrote an article titled, How to Build Muscle and Lose Fat at the Same Time. He talks about this issue and highlights a few studies that were done that demonstrated the difficulty in building muscle and losing fat at the same time. What the studies proved was that you can achieve both at the same time to a degree, but don't expect a significant gain in muscle AND a significant loss in fat. Read Christian's article and you'll see the exact results of the studies and what they mean to you.

Finally, Christian concludes the article by explaining that there is one exception to this rule and then provides an effective road map to help you build muscle and burn fat. Read his article to find out more!

To reference this entry please copy the url in this link: (Permalink)

February 22, 2006 16:04 - Do You Need Glutamine Supplements and if So How Much?

If you've browsed my website before, you know that I consider glutamine a *possible* must-have supplement for any guy who exercises regularly. Glutamine is an amino acid that is taken by thousands of body builders and athletes for its reputed recovery and "anti-catabolic" effects (prevents muscle break down). Glutamine also has a reputation for a host of other benefits ranging from increased protein synthesis to improved immune function.

Sounds like a "must-have" supplement to me, so why do I say a "possible" must have supplement? Despite all the claims about glutamine's supposed benefits, there is very little evidence that glutamine actually has any affect on healthy, well-fed athletes, body builders, or regular exercisers. Most of the original studies on glutamine were performed on people who were ill or recuperating from surgery and the research on strength and endurance trained athletes is mixed.

To get a refreshing perspective on glutamine supplements, read Tom Venuto's article titled, Glutamine: Can You Give Me Any Practical Advice? In the article, a gentleman is considering taking glutamine and wants to know how much he should take on a daily basis. Tom responds with some suggested dosages based on some credible sources, but he questions whether glutamine is necessary in the first place. He cites a few studies that show conflicting evidence about the benefits of glutamine supplementation. He concludes the article by talking about his personal experience with glutamine and how it had absolutely no effect (positive or negative) on his body building results.

If you're considering glutamine or are currently taking it, I highly recommend you read the article because it will put the whole glutamine debate in perspective - and save you some money in the mean time!

To reference this entry please copy the url in this link: (Permalink)

February 23, 2006 16:00 - The Best Weight Loss and Fitness Plans You Can Find on the Internet

Do a search for weight loss plans or fitness plans on Google and between the two there are over 88,000,000 results! I'm going to tell you about five that I believe are the most honest and effective plans you'll find. They are, in no particular order:

• Burn The Fat, Feed The Muscle by Tom Venuto


• Fit Over 40 & M Power Audio Series by Jon Benson


• Muscle Building Nutrition by Will Brink


• Global Health and Fitness by Chad Tackett

Visit my Recommended Fitness Resources page to read full reviews of each plan to see which one might be best for you. Let me tell you why I believe these five weight loss and fitness plans are the best you'll find on the Internet. They all have one philosophy in common and that is a natural, healthy approach to weight loss and fitness. They don't believe in quick fixes, diet pills, fad diets, or any of those other gimmicks you might have tried in the past.

They all believe that shedding fat and getting fit takes knowledge, hard work, dedication, and patience! What I also like about these five programs is that you get unbelievable support and have access to the information when it's convenient for you. And of course the cost for each plan is extremely inexpensive.

A few of these plans cost less than what you'd pay if you hired a personal trainer at your local fitness center for one session! In addition, each of these plans comes with a 100% money-back guarantee. If you try them out and they don't work for you, simply ask for your money back and you won't lose a dime - try doing that with your local fitness trainer or dietician!

If you want the truth about what it takes to shed body fat and get fit, and if you want step-by-step help getting in shape, do yourself a favor and seriously consider one of the five plans I'm recommending. You'll thank me when you're fit and trim and turning heads again!

To reference this entry please copy the url in this link: (Permalink)

February 24, 2006 01:14 - 8 Tips on How To Start Burning Fat and Getting Fit Today

One of the most common questions I get from people beginning a weight loss and fitness program is, "Where do I start?" My immediate response is always, "Frequent, small (and healthy) meals throughout the day and regular exercise." Of course the devil is in the details, but truly, getting in shape isn't much more complicating than those two things.

I thought I would end the week by highlighting an article written by Tom Venuto. In case you haven't noticed, I really like his articles. They're a bit lengthy, but they're always informative and extremely helpful. At any rate, Tom wrote an article titled, Fat Loss for Beginners - 8 Tips for Getting Started. It's a terrific article for beginners but also serves as a good reminder for you experienced fitness buffs. It's a must read for anyone - new or experienced - that wants to be lean!

Here are the 8 tips, but be sure to check out the article as Tom explains each tip in detail and provides specific things you can do to accomplish each tip with relative ease. You could take the thousands of pages of information on the Internet pertaining to healthy fat loss and boil them down to these 8 simple tips:

Just get started - take decisive action
Walking is a great way to start a cardio program
Don't get caught up in minutia - focus on fundamentals
Know your calories
Never, ever quit! Make fitness a lifestyle!
Get a personal trainer, coach, or mentor
Join a gym if you can - but a set of dumbbells are more than enough to get started
Weight training is not optional - it's mandatory!

By simply following these 8 tips, you'll be on your way to a better body and a better way of life! Have a good weekend!

To reference this entry please copy the url in this link: (Permalink)

February 26, 2006 12:17 - An Easy Exercise to Flatten Your Stomach

Jon Benson, creator and co-author of Fit Over 40, has a quick and easy exercise to help tighten the stomach and remove the infamous stomach pouch that a lot of us have. It seems no matter how hard you try, there is always that little flab of fat in the stomach that just won't go away. This exercise will help remove it once and for all!

Here is this brief article…enjoy!

The Pooch Remover by Jon Benson

I know, that sounds like I hate dogs...but that's not the pooch I'm talking about.

You know the one.

This tip comes from "Fit Over 40"'s own Clark Bartram. Now let me tell you, I know about "the pooch" from first-hand experience. I have that dreaded fat zone myself -- really.

You may think this is a "ladies only" spot, but it is not - at least in my case. It's the most stubborn bit of fat there is for me.

This tip helped like you wouldn't believe. It doesn't "burn fat", but rather tightens what's knows as the transverse abdominus muscle (the TA). A lot of the "pooch" isn't fat, but a flabby TA!

Here's all you do:

Stand up straight
Pretend there is a string running through your belly button from the front all the way through your back;
Now, pull in your lower gut using this "string", pretending that someone is yanking on it from behind. Sounds silly, but trust me. Just picture that action in your mind.
Hold the contraction for a count of 5, and release. Repeat for 5-10 repetitions.

That's it. Do this once every other day and watch what happens to the pooch.

Yours in health,

Jon Benson
Creator/Co-Author "Fit Over 40"

To reference this entry please copy the url in this link: (Permalink)

February 27, 2006 16:33 - Is Swimming A Good Exercise Option for Weight Loss?

Swimming is a very popular exercise, particular among those with chronic joint or back problems or people who are extremely obese. It's true that swimming puts very little stress on the body and works major muscle groups, but is it the best exercise option for maximum weight loss?

Christian Finn wrote an article a while back titled, The Truth About Swimming and Weight Loss. He cites varies studies that show swimmers typically have more body fat than runners or cyclists - even though they expend the same amount of energy during their exercises. Furthermore, research published in the American Journal of Sports Medicine showed that in the absence of a controlled diet, swimming has little or no effect on weight loss.

Christian cites two primary reasons for this in the article. One, swimming in cold water may stimulate the appetite to increase caloric consumption. There are suggestions that swimming doesn't cause the same drop in appetite that accompanies running and cycling training. Swimmers may simply replace all the calories they burned with a large post-exercise meal.

The second possible reason has to do with muscle movements. When you lift weights the muscle you build raises your metabolic rate which in turn burns more calories. When you lift weights you have a concentric muscle action and an eccentric muscle action. Most of the muscle building takes place during the eccentric muscle action. When you swim, most of the muscle action is concentric and there is virtually no eccentric muscle action. Therefore, you don't have the same kind of muscle building and rise in metabolic rate that you would have lifting weights or doing other forms of exercise.

Christian's bottom line is that while swimming appears to be less effective than other forms of exercise at promoting weight loss, it's better than doing nothing! And I will add to his comments by saying that if maximum weight loss is your goal and you are physical able to do other forms of exercise, swimming should not be your primary exercise.

To reference this entry please copy the url in this link: (Permalink)

February 28, 2006 16:15 - Is it O.K. to Cheat Once and a While When Dieting?

I got an email from one of my readers a few weeks ago asking if it was o.k. to indulge in his favorite junk food from time-to-time while he's trying to shed body fat and get in shape. My response to him was that it's certainly o.k. to cheat once in a while as long as it's in moderation and as long as he's eating healthy the majority of the time.

I also dug up an article written by Tom Venuto and sent that along with my reply. The article was titled, Cheat Days: Is it o.k. to Pig Out and Have a Cheat Day Once a Week? Tom makes the same point - that moderation is the key to having a cheat day, or free day as some people call them. Eating 1,000+ calories of junk food in one sitting is not a moderate cheat meal! Tom also insists on restricting your cheat day to one MEAL per week - NOT one full day. Having an entire "free day" can destroy your momentum.

Finally, he says in the article that cheating in moderation once in a while can actually be beneficial. Enjoying your favorite junk food from time-to-time satisfies cravings and the added calories will actually increase your metabolism!

So if you're trying to burn fat and get in shape, don't deny yourself of your favorite junk foods. Include them in your diet but only once in a while and only in moderation!

To reference this entry please copy the url in this link: (Permalink)

January 2006 «  » March 2006

RSS Feed For This News

Men's Total Fitness Home Page | Men's Total Fitness Blog | Archives | Category Index | Recommended Fitness Resources