KieFit Journal November 2009

The Best Diet Plan

Is NO Diet At All

How To Look Like A

Female Fitness Model

Count Down To Fitness Success And

Keep Your Motivation Drive Alive

Magnesium Rich Food

And

Deficiency

Hello Fitness- Fans, Here is the November 2009 issue of KieFit Journal. The free online publication about fitness, diet and nutritional supplements tips. What is the best diet to follow … The best diet to follow no diet at all … read more here at page 4. Enjoy reading helpful information on page 4 of the Author Isabel De Los Rios. She is a certified nutritionist and exercise specialist and writes for the website "The Diet Solution". Beginning to learn running now! Tips and tricks for a successful training program you will get on page 5 and the most important factors for choosing your correct running shoes. Have you always ask yourself how a fitness model manages to look sporty and trained, and not losing the womanly curves too? Read here more on “How to look like a female Fitness Model” of Vince DelMonte on page 7, he teaches man and woman how to develop a fitness model body without supplements, drugs and training less than before. Rock your Body Workout Routines Video on page 7! Enjoy yourself! Stay healthy,

Heidi

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Weight Training Tips By Vince DelMonte

Seite 3 W E I G H T T R A I N I N G T I P S

Weight training properly is known by few. If it was easy then you would see a lot more muscular and lean physiques on the streets. Before you learn how to weight train prop-erly, it is critical that you learn these five weight training tips before you even step foot in the gym. 1. Write down a realistic short term and long term goal. 2. Make a commitment to stick to one program for at least 12 weeks. 3. Educate yourself prior to starting. 4. Hire a trainer to teach you proper technique. 5. Focus on gradual progres-sion. Weight Training Tip #1: Goal Setting Inch-by-inch life is a sinch. Yard-by-yard life is hard. Treat your goal setting the same way. Do not expect to be on the cover of Men's Health by next summer. Decide how much muscle weight you wish to achieve in three months. Six months and one year. Decide where you wish to finish and work backwards. If you wish to gain 50 pounds by the end of the year, than create a game plan that allows to gain at least one pound per week. Weight Training Tip #2: Commitment The only reason you will fail is if you are not truly committed to your goals. Do your home-work and find a weight training program ideal for your specific goals and situation. Study the program fully prior to com-mencing. Comprehend every detail of the program and if you

don't, contact the author of the program to ensure you have no excuse to misunderstand or perform the workout incor-rectly. After you chosen a pro-gram, take responsibility for your decision and follow it to it's full completion. Do not try it out for three weeks and than say, “It's not working...” and try another program. This will cre-ate a failures attitude and be-gin the deadly bad habit of program hopping Weight Training Tip #3: Education How much do you really know about building muscle? Let's put it this way, if you had to teach someone else how to transform their body in the next twelve weeks, could you help them? Never mind, could you transform your body in the next twelve weeks? If not, you probably do not know enough about how your body works from a training, nutrition and recovery stand point. Order a book, visit a reputable website and find out everything you must know, about proper weight training, before you start the guessing game. Weight Training Tip #4: Proper Technique You wouldn't try and drill your teeth? You wouldn't try and do your own taxes? You wouldn't try and fix your own car? As-suming you have no expertise in dentistry, accounting or automotive repairs. So why would you try and teach your-self proper weight training technique? It boggles my mind why so many people across North America sign up for a gym membership and jeopard-ize the health of their tendons, ligaments and joints with the attitude of “I think I'll try it on my own,” or “My friend is going to teach me,” or “I am self taught from watching others...”

Do not be cheap and leave your ego at the door and hire a reputable fitness trainer who can teach you proper weight training technique. Weight Training Tip #5: Progression I'll say this again. Inch-by-inch life is a sinch. Yard-by-yard life is hard. Approach each work-out with this attitude. Your bench press does not need to go up twenty pounds in the first week. But just imagine your bench press went up con-sistently 2.5-5 pounds every week for the next year? That would some serious muscular and strength gains! Your goal is to simply out do yourself from workout-to-workout, week-to-week. Whether you do one extra rep, one extra set, a ex-tra 2.5 pounds or a shorter rest period, these are are measur-able signs of weight training progress. Conclusion Make your weight training life easy by starting with the the above weight training tips and look forward to a rewarding

and fruitful adventure in the gym.

About the Author:

Vince DelMonte is the author of No Non-sense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

As a nutritionist, the most com-mon question I get daily is “What is the Best Diet to fol-low?” My answer is always the same and one that shocks many people. “The best diet to follow is to follow NO diet at all.” How could any nutritionist wanting to promote health tell you not to follow a diet?”

Easy. I’m here to tell you that diets do not work. They are one of the most common reasons people have such a hard time losing weight. People are making the mistake of follow-ing a diet instead of following a deli-cious way of eat-ing that will satisfy their hunger, their taste buds and help them reach and maintain an optimum weight and optimum health.

With all of the junk food, false advertising, and false informa-tion out in the world today, how is this even possible? A deli-cious way of eating healthy that will help me lose weight at the same time?

Yes, this is possible for you once you are armed with the correct information.

The best diet is going to be one that you can stick to (for more than just a week), one that includes delicious food and one you are happy with, not to mention one that you can maintain for a lifetime. Here are a few tips that will help you develop the Best Diet for you:

1. Only eat food you enjoy.

Well Isabel, that would be just great, but I enjoy pizza and

donuts and that sure doesn’t seem to be helping me lose weight. Yes, I agree. What I mean here is don’t establish a crash diet of cottage cheese and grapefruit if you absolutely hate those 2 foods. Healthy food does not have to be akin to bird seed. How about scrambled whole eggs in but-ter with your favorite vegeta-bles and 2 slices of sprouted

grain toast? French toast made from healthy bread, and eggs? A juicy hamburger or steak for lunch or dinner? How about making your own pizza from healthy ingredi-ents? I could go on and on with a long list of delicious foods. The point is you do not have to eat like a bird or eat tasteless food to be healthy and lose weight. Find the healthy foods you enjoy and get creative with those. You will find you will have an in-credible amount of delicious food options.

2. Do not go cold turkey.

Rome wasn’t built in a day right? You do not have to change every single one of your habits overnight. Estab-lishing one healthy eating habit each week or eliminate one “not so good” food every week. This will prove to be life chang-

ing in just 1-2 months. Not to mention it will eliminate any stress or anxiety you may have over changing all of your hab-its overnight. Start with the easiest one for you. How about drinking water? Can you replace your sugar drinks with water and just do that for one week? How about just cutting down on a few sodas and replacing them with wa-

ter? One small step each week will make your transition simple and easy. 3. Do not go hungry.

Another very common mistake I see is people starving themselves in an effort to lose weight quickly. The truth is you do not need to feel hun-ger in order to effectively lose weight. Actually, the contrary is true. You must give your body enough nourishment (good nourishment, that

is) in order to see weight loss results. Make sure to feed your body consistently throughout the day. Breakfast, lunch and dinner are all impor-tant but so are snacks in be-tween. Munching on things like raw nuts, fresh fruits and healthy trail mixes can really keep you from experiencing any hunger throughout the day and help control any cravings that may come up.

Remember that the Best Diet you can begin today is an eat-ing plan that does NOT resem-ble a diet at all. Tell people you had French toast for breakfast, chicken stir fry for lunch and a juicy steak with potatoes for dinner and they will wonder how in the world you are losing weight and look-ing great. Easy, I stopped dieting and found the Best Diet for me!

The Best Diet Plan is NO Diet at all

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Find out how to eat delicious food and still lose weight with these Free Fat Loss Meal Plans! The Diet Solution

Beginners Running Program - Tips And Tricks By: Dominique - Article Directory: http://www.articledashboard.com

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Well begun is half done! When you are embarking upon a beginners running program, you may need some running tips to help set you off onto the right path. As a beginning runner you are, hopefully, en-thusiastic about starting a be-ginners running program. The tips in this article aim to help you overcome the first hur-dles.

Beginners Running Program Tip #1: Distance, Not Speed

Running is a serious sport that involves certain well-trained core techniques like any other sport. Just because there aren't balls or bats or special gloves or all that much equip-ment involved doesn't make running any less of a particu-lar sport that requires certain built-up ability before you take it to a higher level. If you are a starter, you have to under-stand that and you should not attempt to run at a great speed. A good running speed for beginners is easy pace or "conversational pace" as it is also called. This is the speed at which, if you were to run with someone else, would be able to maintain a conversa-tion. Beginners Running Pro-gram Tip #2: Build Up Gradually

Next to starting off slowly, you need to build up the time and distance you run gradually. with running, you are just beg-

ging for injury if you do not keep this in mind. It will also make sure you "ease into" your training rather than make it too hard for yourself and come to hate running. And that would be a real shame as you would lose out on all of the incredible health and well-ness benefits that running gives you. Beginners Running Pro-gram Tip #3: Walking and Running

Mixing walking with running is nothing to be ashamed of at all. It is an old technique for conditioning and training that even serious, experienced competitive runners have used. You are not proving anything to anyone, except perhaps what a fool you are, if you push yourself hard through sore tendons, strained muscles, burning lungs, light-headedness, or gasping for breath when you are a begin-ner runner. In fact, without wanting to scare you too much, there is the slim, out-side chance that you can give yourself a heart attack by do-ing those things! By a combi-nation of running and walking you can actually maximise the time spent running because you take the little walking breaks that help you rest a little bit. Beginners Running Pro-gram Tip #4: Follow A Pro-gram

You will be able to push your-self hard and maybe get in-volved in racing later on, after you have been conditioned through smart, proper training. When you start off your run-ning career make sure you use or at least study pre-existing running programs on

the web. These are often pro-grams that have proven them-selves over the years and will help you make those first all important steps of your run-ning career. Beginners Running Program Tip #5: Believe You will Succeed

A journey of a 1,000 miles starts with the first step. As a beginning runner you face some obstacles. Your confi-dence may be low, you are not sure you will be able to get good at this "running thing", etc. The important thing is to believe in yourself. Choose a great beginner running pro-gram that involves running and walking and that builds up your running gradually and within two, three months you will already be a changed per-son. No doubt there will be difficult times. But believe in yourself, persist with the pro-gram and you will get the out-comes you are after. Although some of the above advice seems really straight-forward, it is amazing how often people start a beginners running program completely incorrectly. Make sure you are not one of those people and start running with a proven beginners running program that works. By: Dominique Article Directory: http://www.articledashboard.com

About Author: A dedicated Beginners Running Pro-gram is a great way to start your run-ning career. Check out the beginner running programs on Best-Running-Tips.com for very successful, proven running schedules for beginners that have helped hundreds of runners obtain their goals

Running Shoes: Important Facts That You Should Know By: Corrie Duana Article Directory: http://www.articledashboard.com

Seite 6 R I G H T R U N N I N G S H O E S

Athletic shoes are referred with many names, but it is more commonly referred to as sneak-ers or running shoes. If you never heard about running shoes, well I think you deserve a hefty smack in the middle of your forehead. Too bad I’m not in front of you to do you this favor. Instead, I let me educate you about running shoes.

Running shoes are made of soft and flexible materials, and characteristically have rubber soles. Over the years, certain innovations cre-ated vari-ous types of running shoes with non-rubber soles but the most basic running shoes always have rubber soles. Why rubber soles? Because rubber soles provide greater traction and has a de-finitive cushion effect to ease the pounding of

heels during running. Furthermore, materials that create running shoes are light-weight and flexible that it would do nothing to hamper one’s exertion in running. In fact inno-vations are constantly developed to improve wearer performance.

The first running shoe had a plimsole sole. This sole is created from the process of meld-ing rubber and cloth together called vulcani-zation. Of course this shoe type won’t hit a penny these days but at the time of its incep-tion, it was a wonderful innovation that al-lowed ease of movement and comfortable wear. Since these running shoes allow move-

ment without noise the term ‘sneakers’ came out.

Running shoes took a giant step forward when a British company called J.W. Foster and Sons developed the spiked sole. They integrated it to the running shoe and the spiked running shoes were born. Later on, they also changed their name to Reebok. That was somewhere in 1890.

It was 1925 when a German shoe manufac-turer

named Adolf ‘Adi’ Dassler made more innova-tions to the spiked running shoes. He also tweaked this shoe with other materi-als, making them lighter still. (I hope you won’t have problems guessing the name of the company)

When technology advanced rapidly during the 70s, everything also made a huge step for-ward. Instead of basic designs in making shoes, manufacturers now involved podia-trists in shoe design. Shoe materials were tweaked even more, further lightening the running shoe.

When Ethylene Vinyl Acetate (EVA) was de-veloped in late 1970s it also ushered the best modernization of running shoes to date. This substance provides superb cushioning and absorbs shock even better than rubber.

To date competition amongst shoe manufac-turers Nike, Adidas, and Asics is very stiff, with each producing their own line of state-of-the-art shoe products and endorsing popular athletes and celebrities to carry the image. That made running shoes a popular trend in the casual market, especially with young peo-ple. More often than not, you will notice a youngster with a pair of running shoes than leather. Effective marketing strategies by shoe manufacturers such as Nike, Reebok, and Adidas are by large responsible for the cultural propagation of running shoes.Need help with Gifts or Computers ? Get answers at ShopperArticles.com.

Please check out ShopperArticles.com for useful tips and info about Restaurants and Gourmetand

Do you pass by the magazine stands in the store and envy the bodies of the cover models? More and more women today are coveting this body type; strong and muscular while still being feminine. Gone are the days where strong women are seen as too masculine and unattractive. The female fitness body is here to stay.

Now, curves are back so long as they are created with

muscle mass and have a softer appearance. Hot celeb-rities such as Jessica Biel and Jessica Alba are now gracing the covers showing off their new curves. What's more is that these women are garner-ing a great deal of male attrac-tion - much more than their thinner counterparts such as Lindsay Lohan or Victoria Beckham.

Luckily, if you make some smart changes to your work-out program you can get your-self on the road to looking like the next female fitness model, maybe even covermodel! First things first. Pink Weights.

If you want to add sexy curves to your body, you need not be afraid of heavier weights. Don't worry, you are not going to bulk up and begin bearing resemblance to Vin Diesel, as women simply do not have the testosterone in their bodies to be able to do this. In fact, in a very good situation, assuming sound training and great nutri-tion, a woman would be lucky

to put on about half a pound of muscle mass per month. Not quite as scary as you thought right? And that is assuming everything is done right… many will experience a slower rate yet.

The problem with pink weights is that for most of you, they aren't challenging! You'd be surprised at how strong you already are if you'd just push yourself that little extra bit. So next time you're in the gym, pick up a ten pound dumbbell

or if you're really ambitious, go for fifteen. You'll start noticing your body changing more in the next few weeks than in the last few years you've spent slaying away on the stair-master. Weights have the power to completely transform your body. They will make you a smaller, yet curvier version of your body now. Don't be alarmed at your scale weight though as upon weight training your body weight may go up. Relax however, be-cause one pound of muscle takes up much less space on your body than one pound of bodyfat does, therefore you may weigh more, but you will look smaller.

Next comes cardio.

Women have this tendency to just gravitate towards the cardio section of the gym. Whether it is the best place to check out the men lifting or it feels safer to them, whatever the reason, they go there and

stay there - for hours at a time.

This is something that has to change. Think about how many hours of your life you've spent on that treadmill, stair-master or elliptical machine. Do you really look that much different because of it? I'm guessing probably not.

Not only that, but how many of you put in your hour while watching TV or reading your favourite magazine?

This is probably a good indica-tor that you aren't quite work-ing as hard as you could be.

The truth of the matter is that your body will quickly adapt to all that cardio training that you are doing.

So while before you might have burned a hundred calo-ries running a mile, now you are only burning 80. Unless you continually add more and more time to get the same calorie burn, it is going to stop being an effective fat loss tool. And when you're already do-ing six hours a week, who really wants to spend MORE time doing cardio?

The secret is changing the format of your cardio from that of a comfortable steady-state session to one that's com-posed of high intensity inter-vals that will really kick you out of your comfort zone - and blast away body fat as well. —> continued

How To Look Like A Female Fitness Model By Vince DelMonte

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Video: YouTube - Fitness - New Rock Your Body Workout Routine

How To Look Like A Female Fitness Model - continued-

By Vince DelMonte

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This is by far a more produc-tive form of cardio to be doing so rather than wasting another hour of your life not really get-ting anywhere, next time you're in the gym for cardio, do twenty minutes, alternating thirty seconds going as hard as you possibly can with a minute and a half at a much easier pace to recover. It will be hard - I warn you. Stick

with it for one month however and you will be extremely happy you did.

Now. Bring on the carbs.

Have you grown a love-hate relationship with carbohy-drates? You love the way they taste but don't like the number they're doing to your waist. Understandable - many women feel this way.

The key thing to remember with carbohydrates is that they are not necessarily 'evil', so long as the portion size you eat remains under control and you are timing them properly. To have carbohydrates work-ing most effectively for you, it is critical that you time them before and after your work-outs. This is when your mus-cles are going to need the en-ergy and will rapidly soak them up!

So if you're craving a bagel, have at it, but enjoy it right after you've finished a hard lifting session, as described above.

Get rid of your fat phobia.

One critical thing that many women do not understand is that in order to lose fat, they must eat fat. Women in

particular actually tend to do better on a higher fat diet than males do. This has to do with their hor-monal make-up and the way their body func-tions and responds to various

macronutrient levels.

How many times have you reached for the cookies on the shelves, solely because they were 'fat-free' so you thought they'd be a safe dieting food? This was a terrible mistake.

When you remove the fat out of products, often times manu-facturers will begin to add in extra sugar to make up for the taste. Newsflash. Extra sugar sends insulin levels skyrocket-ing and guess what insulin is? The fat storage hormone. So, what you need to do is try and minimize the amount of insulin surges you create throughout the day, while staying within your total calorie budget. Do this and you will have your best defence against warding off both hunger and fat gain.

Now, guess which macronutri-ent has the least effect on in-

sulin levels? That's right - die-tary fat.

So do not be so scared of consuming fat in your diet. It will help you deal with hunger and help your food taste bet-ter. Ideally you should be aim-ing to get no less than 25-30% of your calories coming from a combination of healthy fats (fish oil is particularly impor-tant).

Work Those Glutes

Finally, the one body part that most women usually will say they want to improve upon is their glutes. That curvy, sexy backside appearance tops the list of many gymgoers and in order to achieve this you are going to have to be doing the right exercises.

Concentrate on adding heavy-weight lunges, one legged squats, hamstring curls and ass-to-the-ground squats into your program. These are your fast track to a great behind. You can do all the cardio you want to try and get it, but un-fortunately, all that might do is make you a smaller version of your exact same self. If you want to change the way you look, then you need to change the way you train.

So next time you pass by one of those covermodels and start dreaming about what it would be like to have that body - make it a reality for you. Many women are capa-ble of making great improve-ments to their bodies if they would just stop with the train-ing methods they are currently using and get on ones that are much more in tune with their goals.

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com He teaches males and females how to develop a fitness model body without supplements, drugs and training less than before.

Count Down To Fitness Success And Keep Your Motivation Drive Alive - By Tom Venuto, NSCA-CPT, CSCS

Seite 9 T O F I T N E S S S U C C E S S

There are many fantastic ways to get focused and motivated to begin a diet or exercise pro-gram, but often the most diffi-cult thing to do is keep that drive and ambition alive for more than a few weeks and see your goal through to com-pletion.

Within just weeks of starting, many people have already hit

their first snag or setback, and as a result, have slipped back-wards in the mental focus and motivation department. Setting goals in writing is an essential step to success, but how do you stay focused on them? One technique I have used ever since my very first body-building competition 18 years ago, is...

The "contest countdown calen-dar."

I have used it ever since, through 28 competitions and it will work for you too, for any fitness goal.

I purchase a desk or wall cal-endar - the type that shows each week stretching horizon-tally across the page with an open block of space for each day.

After I set my goal and place a deadline on it, I do NOT stop there. I take out my calendar and start counting backwards from my target goal deadline to the present day.

T-minus 117 days....

T-minus 116 days...

T-minus 115 days....

I also fill in my workouts for the entire 3-4 month period, which is the typical length I allow for

my mid-range goals like con-test prep.

You would be shocked - pleas-antly so - just how focused this keeps you. Even better still, you get MORE and MORE motivated with each passing day you countdown because the deadline is getting closer

Deadlines are absolutely criti-cal to your success. Little gets

done without deadlines. There is a saying in manage-ment and psychology that "work will always expand to fill the time allowed for it's com-pletion."

Remember term papers in school? when you were given a term paper assignment and you had the entire semeseter to do it, did you run home that first night and get crankin on it?

How about after a week? two weeks? A month? TWO MONTHS?

probably not, eh?

If youre like most people, you put it off until the last minute and you barely got it turned in on time. In fact, there are al-ways a few people who pull all nighters the night before! Alas, the power of the dead-line!

In your fitness endeavors, if you dont have IMPENDING deadlines that give you that twinge in your stomach that says "take action now, or else!" then you find it very easy to say to yourself, ' I have plenty of time so this one cheat meal doesnt matter... it doesnt make much difference at this point if I skip this one work- out... I have time to make it up..."

And then, just like the term paper, you are scrambling at the last minute to reach your weight goal. But in the case of a your body, the conse-quences are more severe and painful than just a bad grade or late penalty.

Inevitably, you succumb to crash dieting and overtraining or other unhealthy fast-weight-

loss madness, which eats up your own muscle like a hungry cannibal and sends you spiral-

ing into the dark pit of meta-bolic damage and the inevita-ble plateau and weight gain that follow.

But the solution is so simple: Count your way down to suc-cess!

Don't stop with setting goals. Put your goal countdown on paper, review your goals every single day, AND know, every single day, how many days there are until your target goal date. You will stay more con-sciously focused and even bet-ter, your unconscious mind will go to work for you in keeping you motivated, on track, and on schedule. You'll come in for a landing on your goal dead-line date like an F-16 landing on an aircraft carrier.

I just did my countdown calen-dar earlier this week... T minus 117 days til my next bodybuild-ing competition, and thanks to this simple but powerful tech-nique, I'm already focused like a laser beam and have been making steady progress with-out so much as a hiccup...

Don't under-estimate this sim-ple technique... Give it an hon-est test... because it's often the simplest motivational tech-niques that are the most pow-erful of all!.

About the Author:

Tom Venuto is a natu-ral bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Mus-cle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stub-born fat and turbo-charge your metabo-lism by visiting: www.burnthefat.com.

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To lose fat, one must think. One must exercise their brain to change their body and reach their weight loss goals. If you have a plan, you'll suc-ceed. But if you go in the gym and "wing it" everytime, you'll make no progress month-in and month-out. If time keeps on passing without any changes in your body, then you have to try something new.

Everytime I workout, I see the same people doing the exact same exercise routine in the gym. They go through the same machines in the same order using the same weight each day. Then they go to the

same piece of cardio equip-ment and use the same level as yesterday and go at that same slow pace as always. And do you know what I see the next day? The same old physique on that same person. No change. Next week? No change. Same workout, same body. Because they aren't thinking. And no one is thinking for them. They don't have a good trainer, or a good program, or a good idea about what they should be doing in the gym. They've heard that "cardio" is

good for them so they go to the gym and try out a cardio machine. But they just get on it and "go", mindlessly. Maybe they throw in some weights. Maybe not. They don't really know how to do weight cor-rectly anyways. And so it goes on and on, week after week. Until they just give up and quit.

And you see the same thing on the street. You see the same people running the same slow route around the neighborhood, getting the same (read: zero) results from their "same old-same old" jogging routine.

I've al-ways be-lieved that beginners to fitness take up jogging because its easy. And I don't mean easy on the body, because we know it takes some ef-fort.

I mean that jogging is easy on the mind. Runners don't have to think. They don't have to plan a program. They don't have to pick the best, efficient strength training exercises and then put them in the proper order in an effective routine. Instead, all they have to do is put one foot in front of the other.

But, and there is always a but, isn't there? That easy, no-thinking approach is not go-ing to get them very far. After ten days, there probably won't be much change in their body.

And the same goes for those high-rep, low weight, machine circuit programs. No thinking required, no results guaran-teed.

However, if they had exer-cised their brain and de-signed a strength and interval workout, they would have seen some startling changes in 14 days, or 10 days, or even 7 days. (Heck, I've had guys swear that they noticed changes in their bodies after only 2 days of strength and interval training).

Because you see, planning a workout takes effort. And go-ing through an effective work-out of efficient strength exer-cises and interval training takes even more effort. But you get out what you put in. That saying goes for just about anything in life, espe-cially for workouts.

So the choice is up to the ex-ercisers in the gym I guess. If they stay in their comfort zone, it will be easier on their body and their mind in the short-term. But over the long-term, they'll probably drop out of the fitness scene as they find they never get the results they want. Or they can put in the short-term effort, researching the best program for their goals. And with this approach, you get the long-term payoff of success. Look into strength and inter-val training and see what the extra mental effort can do for you. Using the Turbulence Training plan of an efficient bodyweight warmup, effective structured strength training supersets, and maximum re-sult interval cardio to com-plete the workout will get you more fat loss results in less workout time. Guaranteed. Sincerely,

Craig Ballantyne, CSCS, MS Author, Turbulence Training

Think Yourself Thin By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbu-lence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thou-sands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more informa-tion on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Magnesium Rich Food and Deficiency Article Source: http://www.Free-Articles-Zone.com

Seite 11 M A G N E S I U M R I C H F O O D . . .

Magnesium is the fourth most abundant mineral found in the body and is very essen-tial for good health. It is mostly found in the bones (around 50%), teeth, and red blood cells. The other half is largely found inside cells of body tissues and organs. Only 1% of magnesium is found in blood. The body takes magnesium from the diet and excretes the excess through urine and stool. A bal-anced diet contains enough magnesium for the body's functional requirements. Magnesium is organically connected with the calcium level in the body. Thus, a critical balance has to be achieved between cal-

cium and magnesium to assure proper use of both minerals. Benefits of magnesium – Magnesium is important to nearly every function and tissue of the body, from the heart to the bones - nearly everything. It is needed for more than 300 biochemical reac-tions in the body. # Magnesium is an essential element, which influences many enzymes needed for pro-tein digestion, energy production and nerve/muscle message transmission. # Magnesium helps with the formation of bones and teeth and assists in the absorp-tion of calcium and potassium. # Magnesium is also used to relax the mus-cles. It assists in cellular metabolism and the production of energy, in collaboration with enzyme activity. # It is used for muscle tone of the heart and assists in controlling blood pressure. # Together with vitamin B12, it may help prevent calcium oxalate kidney stones. # It helps prevent depression, dizziness, reduces cholesterol levels, muscle twitching, and pre-menstrual syndrome.

# It can help prevent the calcification of soft tissue and also prevent cardiovascular dis-eases, osteoporosis, and certain forms of cancer. # Magnesium assists the parathyroid gland to process vitamin D. # Magnesium therapy has proved beneficial in treating bronchial asthma and migraine headaches. # It helps support a healthy immune system, and keeps bones strong.

# Magnesium helps regulate blood sugar levels, promotes normal blood pressure, and is actively involved in protein synthesis. It helps in the bio-synthesis of collagen. # It assists in the absorption and metabo-lism of calcium, sodium, phosphorus and potassium. # Magnesium is particularly important for maintaining a normal heart rhythm and is used by physicians to treat irregular heart-beat (arrythmia). # Magnesium may also be beneficial for bladder problems in women.

Dietary sources of magnesium – Green leafy vegetables such as spinach, are good sources of magnesium because of their chlorophyll content. Magnesium is readily available in mostly all foods that form the basis of a healthful diet -whole grains, fruits, dark-green leafy vegetables, fruits and nuts. Rich vegan sources include legumes such as beans and peas, nuts and seeds, tofu, soybean flour, almonds, cashew nuts, pumpkin, walnuts, and whole unrefined grains are also good sources of magnesium.

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Seite 12 A N D M A G N E S I U M D E F I C I E N C Y

Refined grains are generally poor in magnesium. This is because, when white flour is refined and processed, the magnesium-rich germ and bran gets removed. Bread and flour made from whole grain wheat provides more magnesium than bread made from white refined flour. Other good dietary sources of this mineral include pea-nuts, pistachio nuts, shred-ded wheat (dalia), bran, ba-

nanas, and baked potatoes (with skin), chocolate, and cocoa powder. Many herbs, spices also provide magne-sium, such as coriander, dill seed, celery seed, sage, dried mustard, basil, fennel seed (saunf), cumin seed and poppy seed. Tap water can also be a source of magnesium, but the amount varies depending on the water supply. Hard water contains more magne-sium than soft water.

Magnesium deficiency - Severe magnesium defi-ciency can result in low levels of calcium in the blood, termed as hypocalcemia. Type 2 diabetes is associ-ated with low levels of mag-nesium in the blood. People suffering from ulcerative coli-tis may also have low mag-nesium levels. Magnesium levels tend to be low in people with chronic fatigue syndrome, ands re-duced levels of potassium in the blood (hypokalemia). Individuals with chronic mal-absorption problems such as

Crohn's disease, gluten sen-sitive enteropathy and intesti-nal surgery may lose magne-sium through diarrohea and fat malabsorption, and thus need supplemental magne-sium.

Causes of magnesium deficiency - Along with a poor diet lacking in magnesium, absorption of magnesium by the body can be affected by causes such

as dieting for weight loss; consumption of ''soft'' water, which lacks minerals; various intestinal diseases; chronic alcoholism. Large amounts of magne-sium can be lost from the body due to prolonged and strenuous exercise, lactation, excessive sweating and chronic diarrohea. People who are using drugs like diuretics and cancer drugs are also prone to defi-ciency. Disorders of the kid-ney, an overactive thyroid or parathyroid gland, low blood levels of potassium and high urine levels of calcium are some other causes leading to magnesium deficiency in the body. Consumption of alcohol, diu-retics, high levels of zinc in the body, consumption of high levels of Vitamin C and vitamin D also increase the body’s magnesium require-ment. Symptoms of magnesium deficiency: Common symptoms of defi-ciency include – # Anxiety, irritability

# Nausea and vomiting # Numbness and tingling sensation in hands and feet # Coronary artery spasms # Gastro-intestinal problems including diarrohea # Muscle spasticity # Abnormal rhythmic palpita-tions of the heart # Muscle contractions, even seizures # Anaemia # Weakness # Insomnia

# Poor hair and nail growth # Sudden death. Recommended daily dosage of magnesium - The recommended daily al-lowance is around : # Males (below 30 years) - 400 mg per day # Males (over 30 years) - 420 mg per day # Females (below 30 years) - 310 mg/day # Females (over 30 years) - 320 mg per day. Magnesium supplements are normally taken in dosages of 750 - 1,000 mg per day.

About the author:

Read more on magnesium, benefit of magnesiumand benefit of magne-sium.

Also Visit http://www.healthvitaminsguide.com for Information on Vitamins, Minerals, Amino Acids.

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