Men's Total Fitness Blog

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

March 1, 2006 16:38 - Sole F63 Treadmill - The Best Quality Treadmill for Under $1,000

The Treadmill Doctor says the Sole F63 is, "simply the best quality treadmill in its price range." The Treadmill Doctor is a well-known treadmill parts retailer and has quickly become known as THE authority when it comes to objective reviews of treadmills. It makes total sense - these guys are in the business of selling parts to fix broken treadmills. They see first hand which treadmills break down and which ones don't!

At any rate, they are really fond of all the Sole Treadmills, but they especially like the Sole F63 - and who can blame them. This treadmill is a solid machine for only $999. Sole has long been a staple of the hotel fitness club market and their treadmills are found in upscale hotel chains such as Hilton. Sole has recently begun making its high quality treadmills for the home market and their home treadmills have become very popular.

The Sole F63 has a powerful continuous duty 2.5 horsepower motor and has a user-weight capacity of 325 pounds. It has an adjustable speed from .5 to 10 miles per hour and a 15% adjustable incline to easily increase the intensity of your workouts to burn more calories! The Sole F63 also features a generous walking and running surface of 20" x 55" so you won't be tripping over yourself. It also features a built-in water bottle holder, built-in fans, and a hand grip pulse monitor with a wireless chest strap. And if you're short on space - it folds for easy storage.

Overall, the Sole F63 performs smoothly and reliably and you won't be disappointed. To get more details on the Sole F63 and all the Sole treadmills, visit www.soletreadmills.com.

Not sure which treadmill is best for you? Read the treadmill selection guide - a quick questionnaire that will help narrow your selection.

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March 2, 2006 15:42 - Everything You Ever Wanted To Know About Creatine

Creatine has been all the rage the past several years and continues to be the supplement industry's darling. The reason for its popularity is that creatine is one of the few supplements that has lived up to all the hype.

For those of you new to creatine, it is a nutrient found naturally in the body. It is used to regenerate the muscle's ultimate energy source, ATP (adenosine triphosphate). Creatine is also found in foods and supplements. Good sources of creatine include meat and fish. The most efficient source of creatine, however, is from supplements. As an example, you'd have to eat pounds of food sources to equal what you can get from one teaspoon of a powdered creatine supplement!

Creatine has numerous benefits including more energy and enhanced strength during workouts, rapid weight gain, can increase lean muscle mass, improves performance in high-intensity exercises, can accelerate fat loss, and has been shown to have numerous therapeutic applications in a variety of diseases such as Parkinson's, Huntington's, and other diseases. And here's the real kicker - creatine is completely safe to take and has been shown to have no harmful side effects!

Will Brink, a noted sports nutrition expert and trainer, wrote an in-depth 43-page report on creatine. In the report he discusses everything you'd ever want to know about creatine. If you're considering creatine or are currently taking it, I encourage you to read the report. It's an easy read and when you're done, you'll be an expert on this wonder supplement! You can grab your FREE copy of the report by clicking here.

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March 3, 2006 16:29 - Scrawny as Hell and Want to Gain Weight? I Have a Solution!

A friend of my brother's has been consulting with me on how to gain weight. He's 5' 10" and weighs only 155 pounds. He's definitely a scrawny guy and is a classic ectomorph. An ectomorph is one of three body types that were defined by a psychologist by the name of Dr. Sheldon. An ectomorph is basically a skinny guy who struggles to gain weight. Some would say these people are blessed because they just don't gain weight very easily.

That doesn't mean it can't be done, these guys just have to work a heck of a lot harder to pack on the pounds. So getting back to the guy I've been talking to - he has been focusing on taking a variety of supplements as his answer to gaining weight. This is a big mistake. Supplements are not the answer to gaining weight! Some supplements can help, but they should not be your primary focus if gaining weight is your goal. I'll touch on this in a minute.

The solution to gaining weight is very simple. Are you ready for the answer? Eat - and eat a ton! Especially, if you are an ectomorph. Tom Venuto wrote an article titled, Gaining Weight: I Can't Gain Weight! What Should I Do? Tom emphasizes the importance of eating to gain weight and provides 7 specific steps on how to effectively pack on the pounds. If gaining weight is your primary goal, then definitely give his article a read.

Regarding my comment about supplements - there are a few supplements that will help you gain weight. They are creatine, meal replacement powders (MRPs), and whole egg protein powders. To read more about what creatine can do for you, visit my creatine pages.

As for MRPs, these are just powdered protein packets that would normally replace a meal as they contain several calories (usually between 200 - 350 calories) and have a lot of protein (25-50 grams). Instead of using MRPs to replace a meal, you can use them as "snacks" or have them in conjunction with your regular meals.

Finally, whole egg protein powder is a complete protein that has more calories than any other protein powder and has a lot more fat. Whey protein, for example, typically has around 110 calories and less than 2 grams of fat. Whole egg protein powder has around 180 calories and 12 grams of fat. The extra calories and fat in whole egg protein powder can help you gain more weight!

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March 5, 2006 15:12 - A Simple Tool to Keep Your Diet on Track

If any of you subscribe to Jon Benson's Fit Over 40 newsletter, then today's message will be a repeat - sorry. For those of you that aren't a subscriber, you should give it serious consideration because it's free and loaded with useful fitness information. You can visit Jon's website, Fit Over 40, to get more information on the book itself and to sign up for the free newsletter.

At any rate, if any of you are like me, you struggle to keep your diet on track. I'm so easily swayed when it comes to food that I need every little tip and tool to keep me away from junk food. Jon's Power Tool is called the Desire Card. The following tip comes directly from Jon's newsletter. I'm going to give this desire card a shot and see just how effective it is.

Power Tool: Desire Card

This is really a "cheap trick" in that it costs you practically nothing, but it can change your life. How's that for an intro?

Take a 3x5 note card. Turn it to where the 3" is at the top, like a small sheet of paper.

Write this at the top in large print:

"IS THIS WHAT I TRULY DESIRE?"

Under that, draw a line down the center of the card. On the left column, write "YES", and on the right, write "NO".

Carry this card with you for seven days, then create a new one. Every time you are about to eat anything that you think is questionable in regard to your fat-burning goals, pull out your Desire Card and read your question.

Then re-read the question twice more.

If you decide to eat the food, write down the day and reasons why you felt this was what you desire in the left hand "YES" column. If you decide this is not what you truly desire (and it is not!), write down day and what you DESIRED INSTEAD in the "NO" column.

For example, let's say you are at a party and someone offers you cake. You have a "cheat meal" planned for later in the week, but thak cake looks really good.

You pull out your Desire Card. You then read the question three times. You conclude that this is not what you desire.

You write:

"Friday, (Date): thought I wanted chocolate cake, but what I truly desire to shed 25 pounds and get off my blood pressure medication in three months."

Don't beat yourself up when you choose "YES". Simply work at making the "NO" column twice a long, at least. Then look at the reasons 'why' you really didn't desire that food.

Once you unlock the powers of what you really desire, rather than going off fleeting feelings of what you temporarily want, you are on your way to releasing the fat forever -- and being Fit Over 40.

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March 6, 2006 17:07 - How Many Calories Do You Need to Reach Your Fitness Goals?

You have decided to make fitness a priority and you are ready to take the necessary steps to achieve your goals. The first step is to determine how many calories you currently burn in a 24-hour period to maintain your current weight. This is called your total daily energy expenditure (TDEE). Once you know this number, you can use it as a reference point to adjust your calories to achieve your fitness goals.

According to exercise physiologists William McArdle and Frank Katch, the average maintenance level for women in the United States is 2000-2100 calories per day and the average for men is 2700-2900 per day. These are only averages so don't take these to heart! These numbers can vary widely from one individual to another - especially if you are an athlete or a very active person. For example, triathletes and other high-endurance athletes may require as many as 6,000 calories per day or more just to maintain their weight!

So how do you determine your unique TDEE? There are a variety of formulas you can use that take into account such factors as age, sex, height, weight, lean body mass, and activity level. The most accurate formulas, however, take into account your lean body mass (LBM) so you'll want to look for formulas that use your LBM. If you don't know your lean body mass, don't fret - you can still get a reasonably close estimate.

The easiest formula is based on total body weight times a multiplier. Here is the formula:

Fat Loss = 12 - 13 calories per lb. of bodyweight
Maintenance (TDEE) = 15 - 16 calories per lb. of bodyweight
Weight Gain = 18 - 19 calories per lb. of bodyweight

This is the easiest and quickest formula, but because it doesn't take into account your LBM or your activity level, it can be very inaccurate. This formula is best for the average person - meaning average activity level and average body weight (you're not extremely lean or extremely obese).

Tom Venuto wrote an article titled, Calories Calculators, where he provides detailed and highly accurate formulas you can use to determine how many calories you'll need to cut to reach your fitness goals. You can also use the free calorie calculator at Global Health and Fitness, but please note it doesn't take into account your LBM. If you need a highly accurate result, use Tom's calculators.

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March 7, 2006 10:49 - Get The Most From The Lat Pulldown

Over the years I've been a member to a variety of health clubs and one of the most popular pieces of equipment has always been the lat pulldown. The reason for its popularity is because next to doing chin ups, the lat pulldown provides a terrific workout for the lattismus dorsi (a large muscle in the back) and other muscles such as the shoulders, chest, and triceps.

There are a few variations of the lat pulldown so a lot of people wonder which variation produces the greatest results. There are four primary variations of the lat pulldown: the wide grip front pulldown, underhand front pulldown, close grip lat pulldown, and the wide grip rear pulldown. By simply changing your hand position and the type of bar you use makes a big difference in what muscles you exercise.

There is no one variation of the lat pulldown that is "the best." The best variation of the lat pulldown is the one that works the muscles you want to exercise. For example, if you want to train the latissimus dorsi muscle and you're not strong enough to do chin ups, the wide grip front pulldown is the best variation. To find out what muscles are exercised for the other variations of the lat pulldown and to see video demonstrations of each exercise, read Christian Finn's article, Secrets of the Lat Pulldown Uncovered.

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March 8, 2006 07:59 - Do You Really Need to Count Calories to Lose Weight?

Counting calories has been the traditional approach to weight loss, but is it necessary? The answer is no!

Most of the popular diets you'll read about today say calories don't count or that you should keep an eye on portions instead of counting calories. The reason for this change is that counting calories is not a realistic approach for long term weight loss success. It's simply not a lifestyle that most people can keep up. Could you imagine counting calories for every morsel of food you put in your mouth for the rest of your life? It's not going to happen!

There are more practical methods to keeping track of your caloric intake. Before I tell you about those, there are a couple things you need to know about calories. First, calories DO COUNT! Any diet program that tells you calories don't count or that you can eat all you want and still lose weight is a diet you should avoid.

Second, all calories are not created equal. Eating 200 calories of broccoli will yield a very different result than eating 200 calories of table sugar. Calories from sugar cause different hormonal responses than calories from vegetables. These hormonal responses from sugar shut down fat burning. So just "watching your calories" isn't enough. You also need to pay attention to the food source of your calories.

There are two excellent articles that provide useful tips and information on how to keep track of your calories without actually counting them. Each article has a slightly different method for keeping track of calories but both are highly effective.

The first one was written by Jon Benson and it's titled, Forget What You Know About Calories. In his article he tells you everything you need to know about calories and stresses the importance of eating natural, unprocessed foods, with the focus being on lean proteins and healthy fats.

The other article was written by Tom Venuto and it's titled, The Truth About Counting Calories. He discusses how counting calories isn't realistic and suggests menu planning as a daily guide to keep track of your calories.

Both articles are very informative and will go a long way in helping you watch what you eat without counting calories.

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March 9, 2006 08:05 - Does The Bowflex Really Work?

I've seen the infomercials for the Bowflex and I've always wondered if it produces the results shown on TV. I did a little digging and wrote an article based on my research titled, Does The Bowflex Really Work? What an original title! At any rate, here is what I found out - the Bowflex really does work. In fact, it is a great piece of equipment for the home.

The Bowflex certainly doesn't look like your ordinary home gym equipment but it's equally effective. The Bowflex uses what they call "power rods" which are flexible rubber rods. They are designed to simulate weights hooked to cables and pulleys. When you lift with free weights, the resistance comes from gravity weighing down on the weights. With the Bowflex, gravity doesn't produce the resistance - the flexible rods provide the resistance but both methods - free weights and the Bowflex - provide the same resistance necessary to build muscle.

There are two drawbacks to the Bowflex - price and resistance limitations. There are different Bowflex models but they range in price from $1,600 - $2,400. You could buy free weights and an adjustable bench for a fraction of those prices. As for resistance limitations, the Bowflex provides resistance up to 410 pounds. This should be plenty for most guys, but if you're a serious bodybuilder, this may not be enough.

If you're interested in the Bowflex and have more questions about it, please be sure to read my article, Does The Bowflex Really Work?

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March 10, 2006 09:11 - Two Great Websites for Cheap Bodybuilding Supplements

Looking for cheap bodybuilding supplements? I always get emails asking where the best place to buy cheap bodybuilding supplements is. Without hesitation I refer them to two websites: Bodybuilding.com and MuscleSurf.com.

I recommend Bodybuilding.com first for cheap bodybuilding supplements because they have thousands of supplements to choose from, tons of useful information on bodybuilding and general fitness, fitness calculators, a fitness forum, and much more. What I also like about them is that they have cheap and fast shipping. Most of their supplements ship for less than $5 and will arrive at your door in 2-3 days!

MuscleSurf.com can hold its own, but it doesn't have as many cheap bodybuilding supplements to choose from or as much information as Bodybuilding.com. They also have cheap and fast shipping. If I can't find what I need at Bodybuilding.com or if MuscleSurf.com has a better price that day for a supplement I'm going to purchase, I'll buy from MuscleSurf.com. Otherwise, I buy almost exclusively from Bodybuilding.com.

To read more about these two websites and to read reviews from customers, read my article that I recently wrote titled, The Two Best Websites for Cheap Bodybuilding Supplements.

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March 11, 2006 15:30 - The Best Foods to Build Muscle

The best foods for building muscle are: egg whites, lean meats, poultry and fish, nonfat and lowfat dairy products such as skim milk and cottage cheese, turkey breast, lean cuts of red meat, and skinless chicken breast. Do you see anything in common among these foods?

That's right - they're all food sources from animals and they're all high in protein. Protein is the building block of muscle. If you don't get enough protein in your diet, you will never achieve maximum gains in building muscle. Animal sources of protein are best because they are considered, "complete proteins," meaning they have all the essential amino acids the body needs to build muscle. Plant sources of protein, are called incomplete proteins because they don't have all of the essential amino acids.

To read more about muscle building foods and the role protein and amino acids play, read my article titled, Muscle Building Foods.

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March 12, 2006 11:21 - Where To Find Cheap Men's Health Magazines

I usually don't post an entry on Sundays but I thought I would pass along a quick tip. I was sitting here next to my computer reading my Men's Health magazine and it got me thinking. Why don't I put together a short list of the best men's health magazines and find a website to buy them cheap. I found such a place - it's called Mags4Cheap.com.

I couldn't believe how cheap they were selling magazines - up to 93% off the cover price. Plus, they give you a free gift card with every purchase, and of course as with any magazine purchase, you get free shipping and you pay no sales tax. Just to give you an idea how great the deals are on this site, Men's Health magazine is only $16.95 for a year subscription. I paid over $20 for my subscription. At any rate, if you're looking for a short list of the best men's health magazines, check out my article titled, A Review of Men's Health Magazines.

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March 13, 2006 16:00 - Is 20 Minutes of Cardio 3 Days a Week Enough for Fat Loss?

When it comes to cardio and fat loss, the common prescription is 20 minutes of cardio, three days a week. Does this formula work for everyone? Tom Venuto wrote an article titled, Cardio: How much cardio should I do to lose body fat as quickly as possible? He discusses in great detail how much cardio is necessary for effective fat loss.

He concludes that 20 minutes of cardio, three days a week won't work for everyone. No two people are alike. What is effective for one person may be completely ineffective for another person. Exercise programs need to be designed on an individual basis and they are not static, meaning, the frequency, duration and intensity need to be adjusted based on results on the individual's goals.

So the bottom line is 20 minutes of cardio, 3 days a week may be enough for you and it might not be. If you're getting the results you desire, then great! If not, you may need to change the frequency, duration, and intensity until you start seeing the results you desire. And as a reminder, cardio is just one piece of the fat loss puzzle. For maximum fat loss, you need to be eating right and strength training!

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March 14, 2006 08:05 - My Take on the F Fat Loss Formula and other Weight Loss Supplements

I don't know if you've heard about the F Fat Loss Formula but I just stumbled across it the other day. Apparently, it's a pretty hot product in Australia and is gaining popularity in the U.K. Since the F Fat Loss Formula is only available in those two countries, it would stand to reason that would be the case.

The F Fat Loss Formula is nothing new. It's a lipotropic formula, which is a very popular formula for those "quick weight loss supplements" you read about and see everywhere. I explain briefly what lipotropics are and provide a brief review of the F Fat Loss Formula in my article titled, A Review of the F Fat Loss Formula Weight Loss Supplement.

My bottom line on this product and other products like it is you are better of saving your money and sticking to the basics of eating right and regular exercise. If you feel compelled to buy a supplement for weight loss, then do yourself a favor and take a look at Will Brink's, Diet Supplements Revealed. For the same price as the F Fat Loss Formula, you can purchase Will's book and find out exactly what weight loss supplements really work and which ones are totally bogus.

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March 15, 2006 12:41 - Overweight and Looking for Quick Way to Lose Weight?

Let's face it, we live in an era where everyone wants results NOW! However, when it comes to weight loss, fast is the last thing you want. In fact, losing weight may not even be what's best for you!

I wrote an article titled, What You Need to Know About Fast Loss of Weight. In it, I explain why fast weight loss shouldn't be your goal. In fact, nothing jeopardizes your long-term weight loss efforts more than fast weight loss. I'm sure you've heard of the rule to not lose more than 2-3 pounds per week. The reason for that is simple.

When you lose more weight than that per week, you lose mostly water and muscle - and muscle is one thing you definitely don't want to lose as you fight the battle of the bulge. Muscle burns fat all day long - even when you are at rest. So if you lose mostly muscle, you lose the very mechanism to burn fat in the first place!

This is why most people gain every pound back and then some when they have quick and sudden weight loss. Once they go off their diet, they no longer have the muscle present to burn fat so it just accumulates. It's a vicious cycle. Read my article for more details.

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March 16, 2006 08:10 - Bodyguard Treadmills - Definitely Worth Considering

If you're in the market for a high-quality treadmill for your home or office, look no further than the Bodyguard treadmills. Having only been around since 1995, Bodyguard has quickly earned a reputation for building high-quality, durable treadmills. The funny thing is, not too many people think of Bodyguard when they shop for treadmills. They don't have the brand recognition of other treadmills but don't let that scare you away. These treadmills are awesome!

At the time of this entry, they had eight different treadmill models, with the T240 being their entry-level model, and consequently one of their most popular models. The T240 retails for around $2,000. Their top-of-the-line model, the T560, sells for around $5,000. I didn't say these were cheap treadmills, but like all fitness equipment, you get what you pay for. If you're looking for a treadmill that will give you year's of use with little to no problems, definitely consider Bodyguard treadmills.

Read my full review of the Bodyguard treadmills for more information.

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March 17, 2006 08:58 - Fitness, Drinking Beer and St. Patty's Day

Happy St. Patty's Day! I don't know about you, but there's nothing better than St. Patty's on a Friday! Let's just say I might not get around to posting a blog Saturday morning. Just kidding, I'll be up bright and early at 7 a.m. with my daughter. I remember a few years ago, however, a day like today would pose a serious threat to my fitness efforts. I usually dedicated days like this as my "cheat days" and then I'd sit and wonder all the next day if drinking all that beer was going to seriously set me back.

For those of you that are trying to get fit but are also planning on having a fun time today, I hope you've dedicated today as a cheat day. I don't want to ruin your fun, but Tom Venuto, a fitness expert and trainer, is not a big fan of "cheat days" as he advocates "cheat meals" instead. I'll be honest with you, I rarely allow myself to have just a "cheat meal." On days like today, I normally scrap the whole day and call it a cheat day and enjoy myself. Of course I'm not training for a bodybuilding competition either. If you are, you'll definitely want to eat and drink in moderation today and restrict your cheating to one meal. To read more about cheat days, read Tom's article, Cheat Days: Is it o.k. to pig out and have a cheat day once a week?

And let's not forget about the best part of St. Patty's Day - the beer drinking! If you're like me, you've already decided today is a cheat day so you don't really care about the beer you're going to drink, or its effects on your fitness efforts. However, if you're planning on taking it easy or are just curious about how that beer is going to affect your fitness efforts, read Tom's other article titled, Drinking Beer: Does Drinking Beer on the Weekends Slow Down Your Progress? If you are planning on letting loose tonight, then don't read the article because it will depress you…sorry.

Regardless of what you have planned today, enjoy yourself and be safe!

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March 18, 2006 13:07 - Horizon Treadmills - Yet Another Brand of Treadmills to Consider

If you haven't noticed, I've been doing a lot of entries lately on treadmills. The reason is two-fold, I've been getting a number of emails from my readers asking for treadmill recommendations and my treadmill pages consistently get the most views. I promise after this weekend this will be the last of the treadmill reviews for a while.

Horizon treadmills are a fairly popular brand because of their low price point and numerous models to choose from. You can read my full review but suffice to say, when it comes to Horizon, you definitely get what you pay for. These machines simply aren't built to last. If you insist on buying a Horizon treadmill, stay away from the sub-$1,000 models if you can afford it. Even their high-end models aren't the greatest but their definitely better than the low-end models.

And if you can afford more than $1,000 on a treadmill, then you'd be better off considering a Sole treadmill or a Smooth treadmill. With Sole and Smooth, you'll get a far better treadmill and terrific warranties that Horizon just can't match.

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March 20, 2006 08:09 - Can Ibuprofen and Other Pain Killers Stunt Muscle Growth?

One way to ease pain and soreness after a tough workout is to pop an over-the-counter pain killer such as ibuprofen. Christian Finn wrote an article titled, Why Pain Killers Can Stop Muscle Growth Dead in Its Tracks. He discusses the effects these pain killers may have on muscle growth.

According to some studies, regular use of these pain killers can reduce the normal rise in protein synthesis that occurs after exercise. Muscle growth occurs during protein synthesis. Pain killers such as ibuprofen specifically suppress the synthesis of substances known as prostaglandins. These same prostaglandins have a profound effect on muscle growth so if you suppress them, you suppress muscle growth!

Christian concludes in his article that occasional use of pain killers probably won't cause any problems but you should avoid using them too often. If you're experiencing pain and soreness after your workouts, easing back on your routines and resting are better for you in the end than popping a pain killer.

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March 21, 2006 16:06 - Are You Taking the Most Effective Form of Vitamin E?

Next to Vitamin C, Vitamin E is the most popular vitamin supplement in the U.S. Its popularity is well deserved as recent studies suggest as an antioxidant, it plays a vital role in the prevention of aging-related degenerative diseases, such as cancer and cardiovascular disease. In addition, Vitamin E plays a role in healing wounds, boosts the immune system, is important for normal functioning of the nervous system, and some studies suggest Vitamin E helps lessen benign lumps in the breast. How's that for a vitamin supplement?

To reap these benefits, however, you need to be sure that the Vitamin E supplements you are taking are the most absorbable and hence, the most effective. Vitamin E consists of eight substances with alpha, beta, delta, and gamma tocopherols being the most active. There are also natural and synthetic forms of these tocopherols. The naturally occurring form of vitamin E is the "D" form, as in D-alpha tocopherol. The synthetic form is the "DL" form, as in D,L-alpha tocopherol, which only has a small amount of natural tocopherols (about an eighth to a half of what's found in the natural form).

The natural form, the "D" form is the most absorbable and has been shown in studies to be the most potent. In addition to making sure you are taking the natural form, you want to pay attention to the tocopherols that are in your vitamin E supplement. Most vitamin E supplements only contain one of the active tocopherols, alpha-tocopherol, because it has been shown to be the most active of the tocopherols. However, many nutritionists recommend that you buy the natural form of vitamin E, the "D" form, with mixed tocopherols since that is how they exist in food. So look for a vitamin E supplement with more than just alpha-tochopherol.

I found a high-quality vitamin E supplement that is in the natural form and has mixed tocopherols (has all four of the most active tocopherols). It's called, "Natural E-Complex", and it's made by Country Life. A bottle has 180 softgels which should last you about six months. You can get a bottle of it for less than $14 at www.VitaCost.com.

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March 22, 2006 16:32 - A Hoodia Weight Loss Supplement Worth Considering

I wrote a blog entry back in mid-January about Hoodia weight loss supplements and how they're probably not that effective. Since I wrote that, I have received several emails from people who have tried Hoodia weight loss supplements with tremendous success. When I followed up with them to see which specific hoodia supplements they were taking, many were taking a Hoodia supplement called, Desert Burn ZA 750 Hoodia.

I found it interesting that so many people were using the same product with success so I thought I would do a little digging. Desert Burn ZA 750 Hoodia is made by Desert Burn Industries. Their product contains 750mg of pure Hoodia per capsule, which is the most Hoodia I was able to find in a single capsule. What I also learned during my research was that most other Hoodia supplements dilute their Hoodia (you can see that because the Hoodia listed is listed as 10:1 or 20:1, etc.).

Desert Burn recommends 3 grams of Hoodia per day to realize the appetite suppressing effects of Hoodia. You have to take that suggestion with a grain of salt, however, because there are no studies to date that indicate how much Hoodia is required to bring about its appetite suppressing effects. Like all supplements, I'm sure it's an individual matter - for some people it may only take 1 gram, for others it may take 3 grams. Regardless, Desert Burn makes it a point to highlight the fact that it takes more than a few hundred milligrams for Hoodia to work. In contrast, most of Desert Burn's competitors gave the impression that all you need is 500 milligrams or so of Hoodia per day.

Although it is unknown what the optimal daily amount is, I like the fact that Desert Burn is bold enough to say, "Hey, this stuff works but it takes a lot of it per day to realize its benefits!" From a sales stand point, it would be easier to sell the product if you told people "a pill a day" is all that is needed! What I also like about Desert Burn's product is that they have all the certifications for you to look at right on their website - including the all important HPLC analysis, which is a chemical analysis of the product to ensure it does in fact have what it claims to have (which in this case is pure Hoodia).

Now here's the major drawback to this Hoodia supplement - it isn't cheap! They sell one bottle for $59.95, or 3 bottles for $149.95 ($49.98/bottle). You get 60 - 750mg Hoodia capsules per bottle. If you take the recommended dosage of 4 capsules per day, one bottle will last you 15 days whereas the 3 bottle purchase will last you 45 days, or roughly a month and a half. It's definitely the most expensive Hoodia supplement I could find. As is usually the case when it comes to anything in life, you get what you pay for.

If you'd like more information on Desert Burn ZA 750 Hoodia or would like to give it a try, visit www.desertburn.com. While I don't believe Hoodia and other weight loss supplements are the "cure all" to weight loss, I do believe they may play a role in an overall weight loss program. I'll discuss how in tomorrow's entry!

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March 23, 2006 08:46 - Get the Most from Your Weight Loss Supplements

Yesterday I talked about Desert Burn ZA 750 Hoodia and how it might be a weight loss supplement worth trying. I also promised that I would talk about its role and other weight loss supplements role as a part of an overall weight loss program. The mistake most people make when it comes to weight loss supplements is that they assume they are a "cure all" or magic pill. They make the mistake of believing that al they have to do is pop a few pills and do nothing else and the weight will just disappear.

Unfortunately, that's not how it works. Effective and long-term weight loss requires a little sweat equity - literally! You can only achieve maximum and permanent weight loss by eating properly and exercising regularly. I provide a detailed road map to weight loss success in my FREE Total Fitness Plan. Weight loss supplements are only one small piece of the puzzle. They can aid or assist your weight loss efforts but they can't carry the entire load, so to speak.

Now here's the million dollar question - which weight loss supplements really work? I'm not an expert on every weight loss supplement but I know someone who is and his name is Will Brink. He's a noted and well-known sports nutrition expert and trainer. He has an ebook called, Diet Supplements Revealed, and it is the "bible" of weight loss supplements. In the book, Will analyzes the most popular weight loss supplements and tells you which ones actually work and which ones are purely hype and a total waste of our money. You can read more about the book by visiting his website.

The bottom line with weight loss supplements is that some work and some don't. The first step is to find those that work. The second step is to include those that work as a part of an overall plan to weight loss. Proper eating + regular exercise + weight loss supplements that work = dramatic and permanent weight loss!

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March 24, 2006 13:13 - The Easiest Diet in the World - Guaranteed

As many of you know, I'm a big fan of Jon Benson - a successful author, life coach, and nutritional and fitness counselor. He just released another book that I'm sure is going to be another best-seller called, "Simply Eat," for only $5 to the first 5,555 people who pick up a copy. There is a live counter on his site to let you know how many copies are left at $5. As of Friday at 1 p.m., there were only 1,654 copies left. After this initial release, the book will still be available but at a $32 price tag. I picked up a copy and am currently looking it over. I can tell you it's definitely worth the $32 price tag so I am thrilled I was able to get it for only $5. It also comes with a comprehensive food journal and cardio training manual.

Here is what Jon sent me in an email this morning to notify me of his book:

Travis, I am sharing this with you because I know a lot of people are burned out on "yet another -diet- book"...as was I. In fact, I didn't want to put the word "diet" in the title. This is really an "Antidiet Users Manual".

Go see what this is about:

www.easiestdietintheworld.com

Don't let the fact that "Simply Eat!" is only 75 pages fool you. This book contains my "5 Steps" - 5 Steps I have worked on for years, narrowed down from over 2,300 dietary principles.

Five steps.

That's it.

And it will work for YOU.

"Simply Eat!" was created to be the ideal companion to any nutrition and fat-burning book -- including my own books. No matter what plan you are following, this will help make it more efficient and easier.

"Simply Eat!" also contains a few secrets I've never shared before in any publication.

The website will tell you all you need to know: www.easiestdietintheworld.com

The $5 copies are going fast - so enjoy!

Jon Benson
Best-selling author
Creator of The M-Power Audio Series

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March 25, 2006 08:34 - 10 Foods for Better Health

It's Saturday morning and I just finished reading the morning paper. In the variety section there was a list of ten foods for better health. I found the list interesting so I thought I would pass it along. Here is the list in no particular order…

Cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, and kale provide phytochemicals which reduce risk of colorectal and other cancers.

Green tea is another major source of phytochemicals.

Fatty fish such as salmon, white albacore tuna, trout, herring, and sardines are rich in Omega 3 fatty acids which may prevent heart disease.

Nuts such as almonds and walnuts are another source of omega-3 fatty acids.

Tomatoes contain lycopene which may lower your risk of heart attack, prostate cancer, and possibly other types of cancer.

Berries such as blueberries, blackberries, raspberries, and strawberries are rich in antioxidants that may help lower cancer and cardiovascular disease risk.

Soy may reduce your risk of cardiovascular disease if it replaces red meat and other high fat choices.

Fat-free or low-fat dairy productssuch as skim milk and cottage cheese provide calcium and vitamin D which help prevent osteoporosis, high blood pressure, stroke, and colon cancer.

Beans such as kidney, black, white, red, and pinto beans are great sources of low-fat protein and fiber.

Whole grains such as brown rice, whole-wheat pasta, and whole grain breads may help you feel full with fewer calories and are excellent sources of fiber. They may also lower risk of cardiovascular disease, type 2 diabetes, and cancer.

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March 27, 2006 07:59 - How to Calculate Your Maximum Heart Rate

One of the first things you'll want to do when starting an exercise program is to determine your maximum heart rate. I'll explain why in a minute. The simplest way to calculate your maximum heart rate is to subtract your age from the number 220. If you are 30 years old, your maximum heart rate would be approximately 190 beats per minute.

Christian Finn, a well-known and successful fitness trainer, wrote an article a few years ago titled, Now There's a Better Way to Predict Your Maximum Heart Rate. He writes about a new formula that is more accurate at predicting your maximum heart rate. However, if you read towards the bottom of the article, the new formula has a large margin of error - plus or minus 6-7 beats per minute. With the margin of error taken into account, the new formula gives you about the same number as the old simple formula. Why complicate your life - stick with the simple formula.

Once you have your maximum heart rate, you'll want to calculate what I call the "weight loss zone." This zone is a heart rate that is between 70-80% of your maximum heart rate. By maintaining a heart rate in this range for a minimum of 20 minutes when you exercise, you'll be able to achieve weight loss (assuming of course you are eating right and other parts of your fitness plan are on track). To read more about the weight loss zone and why it's so critical for successful weight loss, read my article titled, The Importance of Your Target Heart Rate for Weight Loss Success.

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March 28, 2006 08:09 - Lose Weight and Kick the Smoking Habit with this New Drug

Have you heard about Acomplia - the new wonder drug? You will once the FDA gives its blessing which should be sometime this year if all goes well. Experts are already predicting sales of Acomplia in the billions. So what's so special about this new wonder drug?

In clinical studies and trials, Acomplia has shown to reduce weight, increase HDL (good cholesterol, and help stop smoking - without weight gain after quitting. The only side effects appear to be nausea and possible depression. If Acomplia lives up to a fraction of its promise, you can bet just about everybody will give this drug serious consideration. Who wouldn't be willing to try a drug that promises so many benefits with so few side effects?

Acomplia is the brand name of the drug, rimbonanat. It was discovered and developed by French pharmaceutical company, Sanofi-Synthelabo. They've been working on the development of Acomplia since 1992 and they hope to get FDA approval this year. Acomplia is the first in a new class of drugs that works by inhibiting the CB1 receptor, one of two receptors found in the EndoCannabinoid System (or EC System). The EC system is believed to play a critical role in the regulation of food intake and energy expenditure. These receptors are present on the surface of many cells throughout the body and brain.

Cannabinoids, chemical compounds produced by your body, latch on to the CB1 receptors, which are overactive in overweight and obese individuals, sending out a signal that prompts people to eat more. Acomplia blocks these actions from taking place - preventing overeating. The EC system is also involved in tobacco dependency. Excessive tobacco over stimulates the EC system and creates an imbalance. Acomplia restores that balance resulting in a reduced dependence on tobacco.

To read more about Acomplia and what it might be able to do for you in the not-too-distant future, read the article titled, Can a Pill Save You? And for regular updates on the status of Acomplia, visit www.acompliareport.com

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March 29, 2006 07:39 - The Way to Bigger, Stronger Arms

Most guys hit the gym concentrating on their biceps as way to build bigger arms. Sure bigger biceps look great and are the easiest to build, but don't ignore your triceps. They account for more than 60 percent of the muscle mass in your upper arms. To maximize your muscle gains and to build the ultimate pair of guns, you need to work your triceps as much as your biceps.

Another thing you'll want to keep in mind about biceps and triceps is that they act as secondary movers in many large muscle group exercises. For example, in many back exercises the biceps play a secondary role in the movements. Triceps assist in various chest and shoulder exercises. For maximum muscle gains you want to completely fatigue the muscle you are exercising.

The best way to fatigue the biceps and triceps is to include those large muscle exercises that require the assistance of the biceps or triceps. For instance, many back exercises require the assistance of the biceps so on your "bicep day" include back exercises such as pull ups or lat pulldowns. Chest and shoulder exercises require the assistance of the triceps so on your "tricep day" include exercises such as the bench press, incline bench press, and military shoulder press.

One thing to remember, however, is to make sure you do the large muscle exercises first. If you do the bicep or tricep exercises first, they'll be too fatigued to assist in the large muscle exercises. By combining large muscle group exercises with specific bicep and tricep exercises, you'll completely fatigue the biceps and triceps for maximum gains.

MSN's Health and Fitness section outlines a specific workout routine you can use to build stronger and bigger arms. You can check it out by clicking here.

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March 30, 2006 11:42 - Are Elastic Bands as Good as Free Weights for Resistance Training?

Tom Venuto, a certified personal trainer and fat loss expert, just wrote an article titled, Elastic Bands for Resistance Training - Any Good? In the article, Tom says that elastic bands are definitely better than doing nothing because at least it's resistance training of some kind. Like all fitness experts, Tom is a big believer in combining cardio with resistance training for maximum fat loss so any exercise that provides resistance training is a good thing.

However, elastic bands are a far cry from free weights in terms of their effectiveness. The first drawback they have is that they don't allow for multiple movements like free weights. The major drawback to elastic bands, however, is the way they actually work when you exercise with them. There is least resistance when you begin the exercise (because the bands are loose) and then the resistance increases towards the end of the exercise (when the bands are stretched). With free weights, there is immediate resistance and a decrease in force capability towards the end of the exercise.

The reason for the decrease in force is because the resistance is immediate and constant. The minute you suspend free weights and start the exercise, you have immediate resistance that continues until you end the exercise. With elastic bands, the only resistance you get is towards the end of the exercise (when the bands are fully stretched).

A final drawback to elastic bands, according to Tom's article, is that they don't offer the capability to train with progressive resistance and they don't allow you to quantify your progress. In contrast, when you train with free weights, progressive and quantifiable training is simple. For example, if I use 40 lb. dumbbells one week for arm curls and the next week I bump it up to 45 lb. dumbbells, that's progressive training that I can easily track and quantify. How do you do that with elastic bands?

Tom concludes by saying that elastic bands are inexpensive and convenient for traveling so they aren't entirely "bad." However, he strongly recommends a set of dumbbells or doing body weight training instead of relying on elastic bands as your primary means of resistance training.

If you want to learn more about body weight training, visit Craig Ballantyne's website, www.turbulencetraining.com Craig is a sought after fitness expert and consultant to Men's Fitness magazine.

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