Holiday Dieting - Don't Stuff Yourself Like A Thanksgiving Turkey

The holidays are coming! It's a season of goodwill, gift giving, gatherings of family and friends, and gorging ourselves with food to the extent that our scales, if they could talk, would scream, "Get him (or her) off of me!" In 2000, a study of holiday dieting was conducted by the National Institutes of Health. The co-author of the study prefaced the study by stating the following:



"Because losing weight is so difficult, it is important to learn when and why people gain weight so that effective strategies to prevent obesity can be developed, " said study co-author Susan Z. Yanovski, M.D., Executive Director of NIDDK's National Task Force on the Treatment and Prevention of Obesity.



Upon gathering and evaluating all of the data, they reached the following conclusion:



"Although an average holiday weight gain of less than a pound may seem unimportant, that weight was not lost over the remainder of the year," Dr. Yanovski said. When 165 of the study volunteers were weighed a year after the study began, they had not lost the extra weight gained during the holidays, and ended the year a pound and a half heavier (1.4 lb) than they were the year before.



"This is a 'good news/bad news' story," said Dr. Yanovski. "The good news is that people don't gain as much weight as we thought during the holidays. The bad news is that weight gained over the winter holidays isn't lost during the rest of the year."



Further more, when coupled with the information that adults over the age of 19 gained an average of .5 to 1.8 pounds a year, it was included that the bulk (no pun intended) of that weight was gained during the 6-week interval between Thanksgiving and New Years Day.



Since an ounce of prevention is worth a pound (in this case almost 2 pounds) of cure, let me give you a few helpful hints to keep you from assuming a shape like Santa Claus due to holiday eating.



DON'T MAKE EXCUSES. I always say that excuses are like sweaty armpits. Everyone has them and they all stink! When I was stationed in the Middle East during Operation Iraqi Freedom, there was another saying; "What you tolerate becomes the standard." How true that is! If you tell yourself, "it's the holiday season, I'll enjoy this now and work it off starting next year", you are well on your way to putting on pounds that you will spend the rest of the year trying to diet and/or exercise off. Or what's worse, you might never get it off.



DON'T STAND NEXT TO THE FOOD AT PARTIES. As obvious as this one sounds, how many of us have made this mistake. If food is within arm's reach, we tend to snack on it, even if we aren't hungry. Standing across the room from the food will force you to make a conscious effort to walk across the room to get it.



DEPLOY A PREEMPTIVE STRIKE. Though this is a military term (and I am a military person), we are at war with obesity, so bear with me. If you know you are going to a holiday party where a lot of food and drink will be served, fill up before you get there. Eat a snack, or even a small meal. Make yourself a sandwich with some whole grain bread, or use my favorite, eat some breakfast cereal that is high in fiber like Grape-Nuts or shredded wheat. As with the sandwich, the protein will quell the hunger and the high fiber from the bread or cereal will give your stomach a feeling of fullness to keep you from overeating. Make sure that you drink plenty of water before you leave as well. Your stomach will feel fuller and you won't be thirsty at a party with high calorie drinks.



LIMIT YOUR CHOICES. If you go to a holiday party and are confronted with a cornucopia of food choices and you decide that you'll just eat a little bit of every thing, you have just guaranteed a high calorie intake because a little bit of everything will add up to be a lot. Choose a reasonable amount of three different foods and eat that. Make only one of those choices a sweet food and eat that one last. Your waist line will thank you.



DON'T DRESS LIKE SANTA CLAUS. Wear your tightest clothes during the holidays so that you will be uncomfortable if you overeat. Tight clothing will provide you with an instant warrning.



IT'S BETTER TO GIVE THAN TO RECEIVE. If you have a holiday party at your house, give ALL of the food away to the guests as they leave. If you are a guest at a party DO NOT bring any of the leftover food home.



WHEN IN DOUBT, GET OUT. If you are in a place where people are cooking and the smells are making you hungry, its time to leave the area and do something else. Just trying to think about something else won't cut it. It's like the joke, "Don't think of a pink elephant." What do you think of? That's right, a pink elephant! A change of venue and change of activity will help quell the hunger and avoid a binge.



Last but certainly not least, DON'T STOP EXERCISING! Even though it is impossible to out exercise your diet, you must not stop exercising. Of course you can take off on a religious holiday or the normal day of the week that you take off. But that's it. Let's get back to point #1.



NO EXCUSES. Even if you are short on time during this busy season, you can always knock out a quick 15 minute circuit. You'll keep your metabolism up and continue to burn fat throughout the holiday season.

Now you are ready. Enjoy the holidays. Celebrate, socialize, and spread good cheer. Eat reasonably, continue to exercise. and you will start the new year right.

3 Problems with Interval Training

Title: 3 Problems with Interval Training
By Craig Ballantyne, CSCS, MS

Interval training is not as good as *they* make it out to be.

Seriously.

By *they*, I mean the inexperienced personal trainers and generic
fitness magazines who aren't sure what they are talking about.

In fact, the advice they'll give you can cause a LOT of problems
with your interval training -- including the BIG 3 I'm about to
share with you...

After all, you're probably already doing some form of interval
training, but what kind of RESULTS are you getting?

Are you truly enjoying your workouts?

When is the last time you did an interval training workout where you
thought 'Wow, that was really fun!'?

Trust me, you CAN have fun, fast, proven, and powerful interval
training workouts. I'll show you how in a second, but first...

The 3 Problems With Interval Training

1) Intervals can stop working if you do the same workout over & over

Yes, you MUST switch up your interval training every 4-6 weeks.

If you continue to do the same interval workout, you're results will
slow down.

So if you're doing intervals and you're stuck at a fat loss plateau,
then it is time for a new interval workout.

2) Intervals can be dangerous if you don't know what you are doing

Jumping into an advanced interval program on the treadmill or with
kettlebells is a bad idea. That's why you need to start safely.

However, most people don't realize that even beginners can do
interval training if they get a professionally designed program.

Fortunately, there are beginner interval workouts in my new manual.

3) You don't know what else to do for intervals

Okay, great, now you know that you need to do a different interval
program every 4 weeks, but what are you to do?

Well, the great news is that there are dozens and dozens of ways to
do intervals. You can do the 30-60 method, Adrenaline intervals,
Tabata intervals, and even aerobic intervals (perfect for runners
who want fat loss).

There is absolutely no reason you should ever be bored of interval
training or wondering what type of intervals you should do next.

BUT WAIT...One more problem: You don't have any fancy equipment!

Most people think you need a treadmill or bike to do interval
workouts, but that can't be further from the truth.

In the 31 Interval Training Workouts manual, you'll discover how to
do intervals with kettlebells, hill sprints, and even bodyweight
exercises (including a NEW bodyweight cardio 5x5 circuit).

In fact, I've spent this summer in my "Turbulence Training lab"
creating the Ultimate Interval Training Guide, featuring over 31
different interval workouts and replacements...

...including NO-equipment bodyweight cardio circuits, kettlebell
intervals and "ladders", hill sprint workouts, and much, much more.

The new TT 31 Interval Training Workouts Manual solves all of the
BIG 5 problems with interval training and gives you the much needed
variety for your fat burning workouts.

But the only way to get these 31 NEW workouts is by taking advantage
of a 50% off sale this week ONLY here.

http://commandfit.turbulence.hop.clickbank.net/?page=intervaltrainingworkouts

 With these workouts you'll have the exact prescription for fast fat
loss from intervals. No more of that generic "get on the treadmill
and then go fast and then go slow" advice you get from uneducated
members at the gym or at work.

This is the real deal.

You'll soon be boosting your metabolism with proven, powerful
interval training workouts from one of the first trainers to
introduce fat loss intervals to the world.

I've been using and preaching intervals for over 13 years now, and
having trained thousand of clients - in person and online - I know
exactly what works.

Fixing intervals to help you lose fat fast. Get all of those new
interval workouts here.

 http://commandfit.turbulence.hop.clickbank.net/?page=intervaltrainingworkouts

Looking forward to your success story!

(But hurry, this offer is only available until Friday.)

DIY Suspension Trainer for $10!

No one is the keeper of all good ideas so when I see one I like to pass it on to you.  Adam Steer of BodyweightCoach.com has a great video out on how to build your own suspension trainer f0r $1o with things you can buy at the dollar store.  He made it out of 3 dog leashes, and some zip ties.  I thought I'd try it myself but I went high end.  I went to the grocery store for the leashes and I bought metal clips at the hardware store instead of zip ties.  I had the thing up and working from the rafters in my garage in less than 10 minutes! I spent $25 but it sure beats the $50-$220 that a lot of the companies are asking for it.  It's a great idea.  Here's the link.  http://www.bodyweightcoach.com/08/suspension-training/

Title: 5 Minute Ab Workout

Title: 5 Minute Ab Workout

If you love bodyweight workouts and bootcamp programs, I'm going to
give you a NO-equipment, bodyweight-only 5 minute circuit you can do
anytime, literally anywhere. It's perfect for your bootcamp classes.

It's perfect and doesn't require you to haul around any bulky
equipment around to your sessions.

- Do each exercise for 30 seconds.
- Do NOT rest between exercises.
- At the end of the circuit, rest 30 seconds before repeating one
more time.

1A) Spiderman Climb or Spiderman Pushup
1B) Side Plank (30 seconds per side)
1C) Cross-Body Mountain Climber

Keep those abs "braced" and have FUN!

And don't forget, if you are running bootcamps, make it FUN and
always, always, ALWAYS "Bring the Energy!".

For more NO-equipment, bodyweight only ab circuits and bootcamp
workouts, grab the Complete TT Trainer Package here => 


http://tinyurl.com/ttmain 

Wildman Training: Move up to the Elite

      John Grube is a wildman, plain and simple.  He has advanced bodyweight exercise to the next level.  On his website, WildmanTraining.com, he has designed training to move the athlete from in shape to the elite.  I can testify personally.  A regiment based on burpees and burpees' steroid pumped cousin, the 8-count bodybuilder left me sucking air with my heart pounding out of my chest.  In Grube's 8-count bodybuilder ladder, you do bodybuilders from 15 decending down to 10, alternating with jumping jacks ascending from 25 to 50.  When I did it, I found that the jumping jacks were my rest!  Is that your idea of resting?  The announcement of a John Grube circuit always brings groans from the soccer players and wrestlers who I condition, and more groans while they're exercising!
      John also has plenty of workouts designed to strengthen areas of the upper and lower body.  My favorite is his wall walk for strengthening shoulders, in which you execute a series of presses while walking your feet up a wall until you are pressing yourself upside down.  This exercise is great to bulid up to handstand push ups as well as a safe way to get to and from the inverted position for those strong enough to execute handstand push ups.
     Grube makes elite exercise completely portable because the only equipment used in Wildman Training is the ocasional wall, tree, pole, or table and the ultimate fitness machine, your body.  It's not for the feint.  Believe me, when you are ready for Wildman Training, it will be ready for you!

My Neighbor Paul and His Turbulence Training Experience

Believe it or not, these two are of the same person, my neighbor Paul.  Other than shaving the beard, he did two 15 minute TT sessions a day for about 60 days and he's 40 pounds lighter and ripped!  I cant wait for him to tell you his story himself.  Standby for that!

P90X vs Turbulence Training: Same Results 1/3 the Time!

p90x vs. Turbulence Training


By Eric Moss

In the quest of finding superior home fitness programs which one is better?



I keep getting asked about this program called p90x and out of curiosity I went to check it out myself and decided to compare it to another popular home fitness course called Turbulence Training. They both make the same promises and they both get you similar results over the same period of time. So which is more efficient. Marketing hype aside I wanted to see which really is the more effective program. Try watching the video.

http://www.youtube.com/watch?v=ZZrTCUZrgBo

As you can probably tell the winner is Turbulence Training. P90x is an effective program don’t get me wrong but in this there really isn’t anything new under the sun. That whole “muscle confusion” is simply changing the workouts every 3 weeks which isn’t exactly revolutionary. It has been known for some time that it take about that long to adapt to a workout which is why Turbulence Training does the same thing and that is why you cycle your loads.



I chose Turbulence Training simply because with TT you are putting in around 2 and a half hours per week as opposed to the 7 – 8 hour required by p90x.

Here's the link:
http://mycommandfitness.com
HostGator coupon

What the heck is Bodyweight Cardio?

Bodyweight Cardio for Fat Loss?

What the heck is Bodyweight Cardio?

It's a fun fat burning workout program that you can do at the park
or in the comfort of your own home without equipment. 

If you're sick and tired of boring cardio, or if you've even had 
enough of traditional interval training, these new bodyweight 
circuit programs can be used to replace both of those fat burning
workout methods.

You can also replace your entire workout program with the bodyweight
cardio program, because it combines bodyweight strength training 
with muscle endurance to give you a complete lean body workout.

After all, it often feels like there just aren't enough hours in the
day. Between work, family, appointments, and unexpected time-zappers, 
it's hard finding time to squeeze in a quality workout. 

And it's even more difficult to workout when it involves navigating 
through rush hour traffic, dealing with annoying people and dirty 
machines in the gym, and following a program that isn't making even 
the slightest dent in your belly fat.

It's frustrating, exhausting, and most importantly, wastes your 
precious time!

What you need is a fat burning workout that you can do ANYWHERE - 
including the park, your backyard or even in a hotel room. With your
busy lifestyle, you need a no-equipment workout that will help you 
burn fat as fast as interval training on a treadmill. 

Fortunately, I've discovered the perfect program...

Turbulence Training Bodyweight Cardio 3

This no-equipment, anywhere, anytime workout system has already 
helped thousands of other men and women to burn fat and sculpt their
bodies. 

In this program, you'll get: 

- 4 challenging, ZERO equipment workouts that will tone your body in
ALL the right places 

- NEW exercises GUARANTEED to burn more calories all day long 

- Fun workouts you can get done quickly 

- Fat-blasting workouts you can SUBSTITUTE for interval training 
and cardio workouts (No treadmill? No problem!) 

- PLUS, you'll get the never-seen-before 5-Round "fat burning fight"
workout that will ignite your fat-burning hormones

One of the most critical elements to your fat loss success is 
finding a workout program that fits into your lifestyle, and with 
the flexibility of Turbulence Training Bodyweight Cardio 3, things 
just got a whole lot easier.



http://commandfit.turbulence.hop.clickbank.net/?page=bwcardio3