'New Program Luanch Fitness Now'

Function Now

Function, Food, Flexibility

Working out for Real Life Functions


Functional fitness may be among the latest buzzwords in gyms these days, but for good reason. It's about training your body to handle real-life situation

Yesterday you had a great workout at the gym. You're bench-pressing more weight than ever before, and pulling enough weight on the seated rowing machine to try out for the Olympic sculling team.

Today, you lift a 60-pound suitcase to carry it downstairs -- and throw your back out. What happened? In all likelihood, you're not paying enough attention to your functional fitness. You might be toned, tight, and ready for the beach, but are you ready to lift your toddler out of his car seat or hoist the spring-water bottle onto the dispenser?

Functional fitness and functional exercise are the latest gym buzzwords. They focus on building a body capable of doing real-life activities in real-life positions, not just lifting a certain amount of weight in an idealized posture created by a gym machine.

Making Muscles Work Together

"Conventional weight training isolates muscle groups, but it doesn't teach the muscle groups you're isolating to work with others," says Greg Roskopf, MS, a biomechanics consultant with a company called Muscle Activation Techniques who has worked with athletes from the Denver Broncos, the Denver Nuggets, and the Utah Jazz.

"The key to functional exercise is integration. It's about teaching all the muscles to work together rather than isolating them to work independently."

So what's an example of a functional exercise? Think of a bent-over row; not the kind of row you do on a seated machine, but the kind you do leaning over a bench, holding the weight in one hand with your arm hanging straight down, and then pulling the weight up as your elbow points to the ceiling, finishing with your upper arm parallel to the ground.

"That's an exercise that will build the muscles of the back, the shoulders, the arms, and because of its nature will really work your whole body," says exercise kinesiologist Paul Chek, MSS, founder of the Corrective High-performance Exercise Kinesiology Institute in California who has advised the Chicago Bulls and the U.S. Air Force Academy.

"Compare that motion to a carpenter bending over a piece of wood, a nurse bending over a bed to transfer a patient, or an auto mechanic bending over to adjust your carburetor. Anyone doing a bent-over row will find a carryover in things you do in normal life."

Contrast that with the seated row: You're sitting in a chair with your chest pressed against pads, and you pull two levers back. "You may be strengthening certain muscles, but your body's not learning anything, because you don't have to activate your core stabilizer muscles or the stabilizers of your arms and shoulders. The machine's doing it for you," says Chek.

"In functional fitness, most of the time, you should be standing on your own two feet and supporting your own weight when you lift anything."

References: Gina Shaw

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com
WWW.MyFitnessElements.com

"How To Train Teens Through Exercise & Eating"

With the increasing concern of rising obesity levels, more and more attention is being turned to encourage young people to become physically active. Here, we look at the differences in physiological response to exercise between young people and adults.

Many adolescents already take part in physical activity or sport regularly, and are already reaping the benefits of being physically fit at a young age. Such benefits include:

• An increase in bone density
• Increased likelihood of participation to continue into adulthood
• Having a lower incidence of injuries
• Weight management
• Improvement in asthma symptoms and cholesterol levels
• Being physically fit enables an athlete to maximize their potential in sport

With greater numbers participating in more than one sport and taking part in competitions frequently, of concern to many fitness professionals, parents and youngsters alike is the amount of training young people of this age are undertaking. We all know their bodies are undergoing rapid change, and consequently we need to be particularly cautious about ever increasing intensities in sports competitions. A number of different factors need to be taken into account before any training program is designed for these athletes and below are a few helpful pointers to guide fitness professionals in the right direction.

Exercise and Growth

Boys and girls have different growth spurts whereby girls undergo their adolescent growth spurt and peak velocity height about two years earlier than boys. However, boys experience longer growth spurts that are more intense than girls2 and they tend to overtake the growth period of females during this life stage. Training therefore needs to take into consideration these differences and fitness professionals need to ensure that individual recognition takes place where no child is undertaking a program too strenuous or intense for their physical development.

Energy and Fluid Needs

Although there is mounting evidence among adults that daily energy requirements are related to total amount of training, there is a limited amount of information in this area for children participating in specific sports. Of the available research, when energy cost is calculated per kg body mass, walking or running at any given speed is significantly greater in children than in adolescents and adults, and this relative cost is higher the younger the child. For example, a seven-year-old child who is walking or running at the same speed as a young adult would need as much as 25 to 30 percent more energy per kg body mass.3 As a result of their greater energy needs while performing physical activities, children also produce more metabolic heat per unit body mass than adults. Consequently, fluid intake must reflect such production and as core body temperature during dehydration increases faster in children than in adults,4 it is vital for coaches and trainers to try to prevent dehydration in child athletes. An ideal approach is to introduce fluid breaks every 15 to 20 minutes during prolonged activities.

Cardiovascular Responses

Sub-maximal cardiovascular responses are different between children and adults, with children tending to work at a higher
heart rate at sub-maximal levels of exercise. Children have smaller hearts and less total muscle volume than adults and therefore any such cardiovascular training should account for such differences. Oxygen extraction by the tissues (a-VO2 diff) also tends to be slightly larger in children than in adults, so it is important to remember that if exercising on hot days, children's core body temperature will increase more rapidly. Ensuring children are fully hydrated will help reduce the negative effects of such increases.

Aerobic Power

After the age of 14, girls' aerobic power can be as much as 15 percent less than boys. However, the effect of endurance training programs on VO2 max on both genders has proved inconclusive.2 This may be due to other growth factors playing a more significant role, such as greater musculature or larger levers, which dominate the effectiveness of aerobic activities.

Anaerobic Power

As expressed per kg of bodyweight, anaerobic capacity is much lower in children than adults and increases progressively with age in both boys and girls. It is important therefore to be aware of the intensity of exercise regimes, as it is not the duration but the intensity of exercise that could lead to more harm. Appropriate activities would include long-distance runs instead of vigorous short sprints, as these may also aid in meeting appropriate body composition requirements.

Strength

After the adolescent growth spurt, muscle development is influenced by hormones and, since testosterone production is greater among males, they will become stronger and faster than females. For such boys, however, it is important to not put too much strain on the body. Two times per week has been proven to ensure significant changes, compared to more frequent sessions where no further improvement was found.3 Activities should be based on individual bodyweight and restrictive weight exercises on machines should be avoided.4 Below are a few recommendations of how to incorporate strength training into young athletes’ regimes. The exercises should be progressive: starting at one and, as the adolescent develops, moving them up through to five.

1. Obstacle courses: rope pulling, climbing
2. Vertical strength: standing push-ups, hanging exercises
3. Bodyweight exercises and medicine ball-based activities/throws
4. Horizontal strength: push-ups, pull-ups
5. Single leg squats, step-ups, dumbbells and barbell exercises

Skill Development

All sports, no matter what discipline, require a high level of skill in order to excel. However, specialized training too early on in adolescence can actually have more of a negative than positive effect. Movement skills such as balance, agility and coordination which would usually be developed as part of a broader based program become neglected and as a result can leave the young athlete with little competency outside the speciality.

Peak Velocity Height (PVH)

Sports scientists believe that it can take up to 12 years of training for a young talented athlete to reach elite status. The use of athletic models to develop these athletes has been successful in recent years. However, due to differences in physical, cognitive and emotional development, research states that age is not a good indicator on which to base athletic development models for athletes between the ages of 10 to 16. Instead, the onset of peak velocity height (PVH) is recommended, which is the point where a child reaches their maximum growth rate. This is affected by genetic and environmental factors (climate, cultural and social) and can be an advantageous reference point for training program design. PVH for girls is usually around age 12 and for boys, age 14. By taking basic measurements (standing height and sitting height), PHV can be observed and specific training programs can be designed to match the child's development.

Recommended Activities

Much debate has surrounded the question of whether young sportspersons should specialize in particular sports at an early age. Current evidence suggests that adolescents should participate in activities that develop overall capacities rather than specialized programs. Furthermore, research has found that when development of strength, power and flexibility is undertaken gradually, higher levels are achieved and the maintenance of such factors remain for longer periods of time. Since growth rates of male and female adolescents vary considerably, it is important that a comparison between athletes is avoided. Certain individuals will improve rapidly on some exercises, while others who have not gone through a particular growth phase will often lag behind. On a personal level, young athletes may also feel confined to the realms of one sport if they specialize too early, which may have a negative effect on participation levels. By experiencing a range of activities and training programs, the young person is more likely to develop a range of athletic abilities, which will increase their options to specialize later on.

References:

1. Borms J (1986), The Child and exercise: an overview, Journal of Sports Sciences, 4, 3-20.
2. Drabik J (1996), Children and Sports Training: How Your Future Champions Should Exercise to Be Healthy, Fit, and Happy , Island Pond, VT: Stadion Publishing Company, Inc.
3. Overend T, Paterson D, Cunningham D and Taylor A (1985), Interval and continuous training: A comparison of training effects. A paper given at the Annual Meeting of the Canadian Association of Sports Sciences, Laval University, Quebec.
4. Rushall B, Marsden J and Young C (1993), A suggested program of foundational conditioning exercises for age-group swimmers: a manual for coaches, NSWIMMING Coaching Science Bulletin, 2(1), 1-23.
5. Stahle S, Roberts S, Davis B and Rybicki L (1995), Effect of a 2 versus 3 times per week weight training program in boys aged 7 to 16, Medicine and Science in Sports and Exercise, 27(5), Supplement abstract 648.
6. www.evolution-sports.com
7. Tara Finnerty

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

WWW.MyFitnessElements.com

'Natalie's Recipe Of The Week'

Shrimp and Pesto Pizza

Makes 8 slices

With all its herbs, the pesto provides antioxidants—and a welcome break from plain-old-tomato sauce. The flax meal in the dough makes for a tasty, fiber-rich crust that boasts omega-3 fatty acids.

Pizza

INGREDIENTS:
• Nonstick cooking spray
• 1 recipe whole-wheat and flax pizza dough (recipe follows)
• 1/4 cup reduced-fat pesto
• 6 oz large raw shrimp, peeled and deveined (approx 20 to 24 shrimp)
• 1/2 medium-sized red bell pepper, sliced

INSTRUCTIONS:
Preheat oven to 450 degrees Fahrenheit. Set baking rack in top third of oven. Lightly spray a baking sheet with nonstick cooking spray. Shape dough into a 12-inch round pan on prepared baking sheet. Spread pesto over dough. Top pizza with shrimp and pepper. Bake for 12 to 15 minutes. Cut into 8 slices and serve.

Whole-wheat and Flax-Meal Pizza Dough

INGREDIENTS:
• 2 1/4 cups whole-wheat flour
• 1/4 cup flax meal
• 1 tsp instant-rising yeast
• 1 tsp sugar
• 1 tsp salt
• 1 cup warm water (100 to 110 degrees Fahrenheit)
• 1 tbsp extra-virgin olive oil

INSTRUCTIONS:
In a large mixing bowl, combine flour, flax meal, yeast, sugar and salt. Stir in water and oil with a wooden spoon. When the dough starts to hold together, remove from bowl and knead by hand for 8 minutes (a standard mixer fitted with a dough hook makes this process much easier). Shape dough into a ball and return to bowl. Cover bowl with plastic wrap and let dough rise for one hour in a warm spot (70 to 80 degrees). Before baking, remove and knead dough for 5 or 6 strokes, then shape.

Nutrients per slice:
Calories: 201, Total Fat: 6 g, Sat. Fat: 1 g, Carbs: 28 g, Fiber: 6 g, Sugars: 1.5 g, Protein: 11 g, Sodium: 386 mg, Cholesterol: 34 mg

Call The Diet Busters For Your FREE Nutritonal Consultation 480-212-1947 or fax 623-399-4199 or visit WWW.MyFitnessElements.com

P.S. Fitness Elements Guarantees 2-3 Pounds per week & 1% Body-fat per week Guaranteed!

P.S.S. Your Success Is Our Suceess So Your Results Are Our Guarantee!

"How I learned To NetWork With The Affluent"

'4 Key Steps in Becoming A Talent Scout Revealed'

Step 1 : Focus, Focus, Focus

In order to focus one must understand the anatomy of the wealth within the trade area. How can one determine the composition of the wealth within a trade area? One simple method is to consult an encyclopedia. this will tell the reader what industries account for a significant portion of the economy in each of the states.

Step 2: Enhance Your Credibility

Discover the importance of the industry your after. If the industry is comprised of thousands of affluent Business owners then contact one of these owners and ask what industry trade journals and news letters they read. Propose writing an article and call the editor of these trade journals and industry.

Step 3: Target the Flagship Within the Affluent Convoy

Identify the heads of several important Industry trade associations. Find the directors of the members and the "Who's Who In the Industry" type of directory. Use the target specific Industry officials.

Send a letter to selected officials of the industry trade associations. Then in the letter relate to the needs of the officials and offer high-grade speakers FREE of charge. Accompany the letter and send a reprint of the article to enhance your credibility think leverage my friend.

Step 4: Offer More Then The Core

Demonstrate Affinity for the members of each industry you target. Be prepared not all members will be interested in your offering, however you will never get off the telephone with out new information of importance. You will find prospects may not need your direct services or products but may need services and products of others. Become a great resource and become a referral machine. Network To The Affluent And Reap All The Benefits And Rewards You Ever Asked For Guaranteed! Look forward to part 2 of this series coming soon...

By Natalie Pyles,

Fitness & Weight-loss Expert, Nutritionist, Wellness Coach, Author, Speaker, And Consultant

"Finally! How To Eat Stop Exercise"

Scientific Research Proves That Eat Stop Exercise Will Help You Lose Weight, Burn Stubborn Body Fat, and Naturally Boost Growth Hormone - All While Preserving Your Lean Muscle and Metabolism


Discover why one simple change to the way you eat and exercise will make you forget about every other super-complicated weight loss, diet, and exercise program


"This Article will question everything you've ever been told about eating and exercising for body fat loss. Natalie's FREE Article turns the industry upside down and shows you how to eat normally, while making one slight, easy change that could be the missing link in your body fat loss, exercise, and nutrition program."


Are you ready to improve your body, your health and your life?

Then Let's Get Going...

Dear friend,

If you’ve found this site then you are probably looking for a great weight loss and body fat burning program and may have already heard about Eat Stop Exercise. Most likely, you’ve read about Eat Stop Exercise somewhere on the internet and are curious about what this Report and E-book is all about and who wrote it.

Well let me be right up front with you, My name is Natalie Pyles and I wrote Eat Stop Exercise to help people understand the amazing weight loss and exercise results they can get by using a simple combination of flexible periods of intermittent fasting and weight training.

Now, I know what you are thinking, ‘Did he just say fasting?’. Yes, Fasting. But, before you read any further, let me assure you, with Eat Stop Exercise, your metabolism will not slow down, you will not lose muscle, your workouts will not suffer, and you will not become a ravenous eating machine.

You will simply lose weight, quicker and easier than ever before.

I understand this may seem a little confusing, after all everyone has heard of things like ‘starvation mode’, and the benefits of eating multiple small meals during the day.

So how can so many people be raving about the Eat Stop Exercise program if it involves short periods of intermittent fasting? Wouldn’t they all just go into starvation mode and stop losing weight?

In reality, many of these so called “diet and exercise truths” are actually incorrect. They are all based on the principle that you must keep eating to lose weight. This idea has never made any sense to me, yet the diet industry keeps on trying to convince you that in order to lose weight you must keep eating!

There are literally billions of dollars being spent every year on weight loss, diet, and exercise books It seems like a new book comes out everyday telling you what you need to eat and how to exercise to start losing weight.

I’ll be the first to admit that many of these programs will work, at least for the first month or two (as long as you are restricting your calories and constantly exercising), but none of them can promise long-lasting weight loss. They are simply too restrictive, too complicated and let’s face it, some of these diets can consume your life. You can spend your entire day planning and preparing your meals!

Trust me, if you want to lose weight this sort of obsessive compulsive eating is simply not needed. Eat Stop Exercise outlines the real reasons behind why people are successful at losing weight and burning body fat without following some ridiculously difficult weight loss and exercise program.

In fact, I created Eat Stop Exercise to be an "ANTI-DIET" for people that are sick and tired of trying to measure out and eat 6 small meals per day. If you are frustrated and overwhelmed by trying to follow the rules of "bodybuilder style nutrition", then Eat Stop Exercise is for you.



Did you know?
~Short-term fasting does not decrease fat burning enzymes. In fact, scientific research Clearly shows that the exact opposite happens - Short-term Fasting increases the activity of fat burning enzymes.~




You see, I have spent my life studying nutrition, exercise, and weight loss, and I have taken a very unusual path that ultimately led me to writing Eat Stop Exercise.

For starters, I have an honors degree in nutrition sciences and nursing. So I understand the classic academic approach to how we should eat. I spent four years of university studying all of the typical ‘eat less calories than you burn’ type of stuff you need to know to become a dietitian.

Now here’s were it gets interesting, right after university, instead of becoming a naturopathec doctor, I started working in the weight loss industry. From managing & Owning 2 very successful sports nutrition stores to consulting start up companies, manufacturers and top fitness companies, I have seen the inner working of the industry that only a privileged few have ever seen.

Sure, a lot of people like to talk about supplements, but how many have actually helped design some of the most popular products on the market? You can talk all you want, but until you have actually worked on the inside, you really have no idea how the weight loss and supplement industry works.

During my time in the industry part of my responsibilities included traveling the world learning about potential cures for obesity (weight loss supplements are big money, so the first company to come out with a new ingredient that actually worked would be making billions).

From China, Germany, Scotland, England and all over North America, I have had the privilege of meeting some of the world’s greatest minds in nutrition, exercise and weight loss.

Not only have I been lucky enough to travel the world but I have also had unlimited access to state of the art exercise physiology equipment, the kind of equipment that would make many University laboratories green with envy.

With this equipment I was able to conduct multiple body composition tests on numerous athletes and top level bodybuilders and monitor them while they dieted and tried new experimental weight loss programs.

We’re talking cutting edge stuff.

In fact, it was these experiments that ultimately led me to leave the industry and pursue graduate studies in human biology and nutritional sciences.

Many of the experiments I conducted had results that were VERY different from what I expected, and I soon realized that if I were to truly understand nutrition’s role in weight loss, then I would have to start from the very beginning and study what happens to the body when it goes without ANY food.

Believe it or not, Eat Stop Exercise is actually all the research from the scientific reviews I completed in top notch schooling.

That’s right, my research was on ‘The Metabolic Effects of Short Periods of Fasting in Humans and its Potential Application in Weight Loss’, so in essence when you read Eat Stop Exercise what you are really reading is an easy to read version of my experience and education!

I paid over 10,000 dollars to gain this information, and now you are getting it for 333 times less than what I paid!

Aside from being a nutrition and exercise professional, I am also an athlete. I have competed in (and won) NPC Fitness contests and played all types of competitive sports.

In fact, I have been a weight room junkie my whole life. If I believed that Eat Stop Exercise caused you to lose even an ounce of muscle, I would never have published it.

As you can see, my background is pretty unique. How many other people are there in the world, who have worked in research and development for the weight loss supplement industry for almost a decade, left that industry to study the metabolic effects of short periods of fasting, and who are avid weight trainers, and then decided to share this information in the form of a book?

I may very well be the only person in the world with this type of experience, and it is this experience that makes Eat Stop Exercise so unique, and so unlike any other nutrition and exercise book in existence.

Eat Stop Exercise is not about eating certain amounts of food in certain food groups, nor does it push any special ‘rules’ on you about what you can and can’t eat and when and why to exercise. What it does show you is the simplest, easiest way to lose weight with the combination, and all of the science facts that support it.

And here are some of the great benefits that Eat Stop Exercise can offer you:



You don’t have to worry about food all day. Eating every three hours, cycling your protein and your carbs, measuring your glycemic index, I don’t think any of these things are needed for solid long lasting weight loss. With Eat Stop Exercise you can forget about all of these obsessive compulsive eating & exercise habits.

Your metabolism will not slow down and you will not go into “starvation mode”. With Eat Stop Exercise you will clearly see the research behind why short periods of fasting will NEVER cause you to go into starvation mode. Your metabolism will stay just as high as it ever was (In fact, some research suggests it may even go higher!)

You will not get light-headed and cranky! In actuality its a myth that not eating causes you to become cranky or light headed. From my experience it is actually a mental 'addiction' addiction to eating that makes most people get cranky when they don't eat. Eat Stop Exercise can help you to break the 'food addiction' that causes this reaction.

You don’t have to avoid going to restaurants with your friends. Eat Stop Exercise is flexible. Spending months hiding from your friends because you are on a restrictive diet is a thing of the past. Now you can enjoy the freedom to live normally (and still lose weight through exercise and sensible eating) with Eat Stop Exercise.

You will save money. Eat Stop Exercise won’t ask you to start drinking goat milk or rice milk or any other expensive food that you really don’t like. With Eat Stop Exercise you will learn why you don’t have to spend any extra money on “special foods, diet pills, and exercise”.

You will boost your body fat burning hormones. With Eat Stop Exercise you will reap the benefits of naturally increasing the exact same hormones that celebrities are paying thousands of dollars for in an attempt to stay lean, muscular and young looking.

You will not have to take any weird supplements or eat special foods. Let’s face it. A good nutrition and exercise program should not ever have to rely on supplements to help you lose weight.

You will still have great workouts. Think not eating for a couple hours is going to ruin your workout? Think again. You can still have amazing body fat burning and muscle building workouts while following Eat Stop Exercise.

You will not lose ANY of your hard earned muscle. Eat Stop Exercise will show you the scientific facts behind why a lot of what you are told about dieting and muscle loss is nothing more than diet industry scare tactics.

You will lose weight, and this weight will be all body fat. With the Eat Stop Exercise program, weight loss is steady and consistent, and the weight you will lose will be body fat.

You don’t have to avoid carbs, or fats. Forget about eating canned tuna and low fat cottage cheese for days on end, and Eat Stop Exercise was designed to work in the real world, so that people can eat real foods.

You don’t have to eat mega-doses of protein every day. Do you think you need to eat 50 grams of protein every 2-3 hours so you can gain muscle mass. Think again. With Eat Stop Exercise you’ll learn the real truth behind muscle mass and dieting. Goodbye expensive gross protein shakes.

You will not have to take any weird cleansing products or laxatives. Eat Stop Exercise is an advanced intermittent fasting program that is based on real world science. There are no weird potions or laxatives involved.

You can follow the diet you like best. With Eat Stop Exercise you can follow any style of eating you like, after all, Eat Stop Exercise doesn’t tell you what you can and can’t eat, that’s all up to you.

You will be productive. With Eat Stop Exercise, you won’t go into a super low productive funk like what happens with some traditional diets. In fact, many people have told me that they are their absolute most productive on their fasting days!

You will have energy. With Eat Stop Exercise you will not feel tired, cranky or lethargic. In fact, I'm guessing you will feel energized and alert.

And most importantly, you will not waste any of your precious time!

Unlike other diet e-books Eat Stop Exercise is not complicated, and it is not hard to understand. It is not full of filler, it is not 300 pages long and it is not 10 pages of diet advice and 200 pages of recipes. What Eat Stop Exercise does have is a simple and effective way to lose body fat that is easier than anything you have ever tried before!

Try it You won't be sorry!

Your Friend In Health & Fitness,

Natalie Pyles

Fitness & Weight-loss Expert, Nutritionist, Wellness Coach, Author,& Speaker

Call Now To Receive Your FREE Report 480-212-1947 or WWW.MyFitnessElements.com or e-mail fitnesselementsassociates@yahoo.com

Who Else Wants A Red Hot Body?

5 Ways To Cause Action And Results Through Weight Training
And How To Burn More Body Fat
You think cardio burns more fat? Think again!

Forwarded By, Natalie Pyles

How many times have YOU seen it?

You walk into a gym and you see hundreds of cardio machines. New machines every week, so it seems. You see the "cardio bunnies" on these devices that peddle, walk and stair-climb you to nowhere. Men, women, even kids.

Every single one of these folks wanting the same thing as you: To burn off unwanted body fat.

If you pay attention, you also notice that very few of these hard-working gym-goers ever change their body! They look the same week after week, year after year.

There's 5 key reasons for this, but the main reason is simply this: Cardio does not burn fat nearly as fast or as efficiently as weight training!

If you do not believe me, you will after you read this article. Here we go....

Fact 1:
Weight training done correctly reduces dangerous belly fat faster than cardio.

Weight training done at a rapid pace with sufficient resistance releases a tremendous amount of fatty acids into the bloodstream and decreases insulin resistance. Both cardio and weights get this job done equally well... BUT weight training increases lean body mass which has a direct effect on reversing insulin disorders. (Cuff et. al, 2003) The area most affected is called truncal obesity—or "ugly belly fat" for the rest of us. Yes... weight training reduces belly fat (when done correctly) faster than cardio. And lets face it: Most of us want a better midsection. It's not only sexier, it's more healthy too.

Fact 2:
Weight training releases free fatty acids that can be used up by moderate cardio AFTER the session.

Want to burn a lot more body fat? Weight train the way I suggest on the next page... then hit some moderate cardio. Burn off those fatty acids that weight training releases. Those fatty acids mostly come from your belly fat, arm fat, thighs, butt... all the places you love to hate. Do it the way I suggest on the following page and you can burn that fat off faster than ever.

Fact 3:
Weight training produces a by-product that burns fat.

You know that burning feeling you experience when you lift weights? It is caused by lactic acid. Weight training produces about 300% more lactic acid than cardio training for obvious reasons—you are using more muscle. If you Google the subject you'll find MOST trainers telling you to avoid lactic acid build-up by training with "light weights". Nonsense! Lactic acid has now been linked to the most powerful fat-burning hormone there is: hGH. The American Society of Exercise Physiologists reported that increased lactic acid was linked to increased natural production of fat-burning hGH. If you train the way I suggest on the following page you'll get just enough lactic acid release to do the trick.
Wait
“Let Me Give You The First Three Chapters
Of My System...Unedited...Absolutely Free!”

1 Rep Fitness Cover I know you are going to love my new book on how to get in shape and burn bodyfat faster than you ever thought possible. And it's not just a book...I guide you every step of the way during this 12-week System to make SURE you succeed!

But don't take my word for it—I'll send you absolutely free of charge the first THREE unedited chapters of my System so you can see for yourself!
First Name:
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Fact 4:
Weight training increases all key metabolic hormones.

From hGH to testosterone to leptin to thyroid—all are increased naturally through resistance training. Cardio exercise cannot even begin to compete with the hormonal changes weight training can give you. Part of this is due to the explosive nature of resistance training. The method of weight training I recommend is safe, great for fat loss and shaping the body, and works for both men and women. And it is explosive. That triggers the hormones we want to melt off that body fat and literally turn back your biological clock 10, 15 even 20 years.

Fact 5:
Weight training gives you the BODY you want, not just the condition you want.

Do you want better arms? A tight waistline? A better butt? How about a nicer chest, a shapely back, and great calves? Well say good-bye to a "cardio-only" approach to exercise. Cardio alone will NEVER give you the body you see in the magazines. That is the result of using weights carefully and specifically to literally sculpt your body like Michelangelo sculpted the statue of David.

“Get Ready To See Some Crazy
Fat Loss and Sexy Muscle Gains...
Plus Discover The Fastest Way
To Get The Body of Your Dreams!”

“Read My Letter To You Right Now And
I'll Let You In On A Top-Secret European
Fitness System That's Adding Muscle
And Stripping Fat From The Bodies
Of Countless Thousands...I'm Talking
Serious Results That Will Have Your
Friends Scratching Their Heads In Disbelief
Over How Fast You Changed And How
Healthy And Fantastic You Look!”

Call Now To Receive Your FREE Fit Test, Nutritional Analysis, And Wellness Coaching Session, You Will Also Get Your FREE 1 Rep Fitness Report Hurry While Supplies Last!
1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

Your Friend In Health & Fitness,

Natalie Pyles

The Purpose Of Nutrient Timing

You’ve probably heard that breakfast is the most important meal of the day. While this is difficult to refute, pre- and post-workout nutrition are tied for a close second, with peri- nutrition just a nose behind. Refueling immediately post-workout is probably not a new concept. Working out depletes glycogen (the storage form of carbohydrate) and promotes protein breakdown (catabolism). Eating the proper nutrients soon after a workout will help replenish this glycogen and enhance protein building (anabolism). Always remember that working out is merely a stimulus needed to enhance muscle growth and recovery. However, it’s the actual time between workouts when your muscles grow.

The late Mike Mentzer always used a great analogy when discussing training. Lifting weights is like digging a hole in your muscles: if you continue to train and train without allowing for adequate recovery, the hole, per se, will only get bigger. Although he was speaking more in terms of overtraining, this same philosophy can be adopted to nutrition.

If you continue to train and don’t feed your body the nutrients it needs (adequate energy via high nutrient macronutrients), the hole will continue to grow deeper. Refueling the body allows for growth (i.e., you fill the hole from training with new lean body mass). Ultimately, over time this hole will not only “fill in” but will begin to overcompensate by overflowing or growing larger by building more lean body mass. Make sense? Extrapolating this example to nutrition and what you now know happens during rest, you should be well-aware that refueling your body around your workouts is crucial for recovery and optimal performance. Since this is not a new discovery, this article will concentrate more on pre- and post-workout nutrition. Several recent studies have demonstrated the importance of this concept, so let’s take a look.

As I mentioned, training results in muscle protein breakdown. Therefore, it makes sense that the higher the baseline protein status, the less negative impact training would have. To look at this simplistically, if you start at 100 percent protein status and go down to 50 percent from training, it would be better than starting at 50 percent and going down to 0 percent from training. In the second example you would always be trying to get up to 100 percent, whereas if you consistently fed your body the nutrients it needs, you would be better off.

A recent study investigated whether ingestion of a supplement (six grams of essential amino acids and 35 grams of sucrose) taken immediately before or after a training bout would alter the net protein balance in muscle. Interestingly, the authors noticed a significantly greater increase in those taking the pre-workout supplement compared to those taking a post-workout supplement. It appears that the mechanism here is there were more amino acids (remember, these are the building blocks of protein) available for the working muscle. Moreover, this effect carried over so that there was enhanced availability of amino acids for at least the first hour of the workout. So, you ask, “What if my workouts last more than an hour?”

Well, maybe it’s time to refeed your body some more nutrients during your workout. Why should you hinder your workout because your muscles are tired, hungry and just plain beat up? Race car drivers have the fastest, top notch cars available. However, during the Indy 500, they need to stop to refuel. Think of your muscles as race cars. If you don’t give them the fuels they need, they won’t perform.

So now the question is not only if you should feed your body before and/or during a workout, but what should you feed your body at these times. As I discussed in the previous study, participants received six grams of essential amino acids (equivalent to approximately 12 to 15 grams of whole proteins) and 35 grams of sucrose (carbohydrate). In terms of protein, there are obviously a million choices. But I don’t think gnawing on a filet mignon on your way to the gym is intelligent. As you are all aware, there are also a number of protein powders available (i.e., whey, casein, soy, etc). Furthermore, the processing of these proteins differs too (hydrolysates, isolates and concentrates). Wow, this is starting to get a bit technical. Let’s cut to the chase.

Studies have shown that whey protein, when consumed independent of any other foods, is absorbed more rapidly than casein protein. Although most of the time foods are often combined with one another, it’s safe to say whey is generally absorbed more rapidly. In terms of the various processing methods, taking one over the other will not make or break your muscle gains. Therefore, if taking a protein supplement prior to a workout, it would be best to take a quality whey protein supplement. Similarly, if taking a product during or after a workout, whey would take the cake. This is because you want a protein that’s rapidly available to your muscles. You don’t want to be sitting at the gym with a stomach full of protein powder sloshing around. Try a set of squats like that! With that said, mixing whey protein with some carbohydrates (either via powder or your favorite carbohydrate product) would be wise.

There are a number of pre-designed formulas on the market. In general, it would be best to stick with a carbohydrate:protein ratio of approximately 3 or 4:1 (e.g., for every 30 or 40 grams of carbohydrate, you should have 10 grams of protein). This could be a great thing to drink slowly on the way to the gym and continue to sip throughout your workout. Then, be sure to consume sufficient energy immediately after your workout and continue to refeed your body throughout the day. Of course, whole foods provide more nutrients than any supplement can provide, but carbohydrate:protein supplements are much more applicable and easily digested, so they are useful immediately before, during and after workouts.

So now let’s get back to the frequency of eating statement from the beginning. Utilizing the recommendations from my last piece on meal frequency, plus those in this column, one would be eating about eight times per day. Without getting into meal specifics, here’s an example of a day:

* Meal 1 - Breakfast
* Meal 2 - Pre-workout drink
* Workout
* Meal 3 - During workout drink
* Meal 4 - Post-workout drink
* Meal 5 - Lunch
* Meal 6 - Afternoon snack
* Meal 7 - Dinner
* Meal 8 - Evening snack

Of course, when I use the word “snack,” I am referring to a nutrient dense food, such as low-fat yogurt, fruit, etc. rather than what most Americans consider a snack. As long as your energy intake is sufficient for muscle growth and enhanced recovery, but not so high it’s resulting in fat storage, you’re on the way to a new you. The best judge of that is the mirror, not the scale or anyone else. Only you can set goals for yourself and shoot to achieve those. Don’t let anyone or anything get in your way.

References: Chris Mohr

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

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