Health and Fitness Center

Fat Loss Workouts for a Busy Gym
By Craig Ballantyne

Gyms are busy. Too busy. And it is always busiest when you settle in for your fat loss workout with its awesome fat-blasting supersets.

I know it drives you nuts when you are trying to pair lunges and presses while someone is taking up valuable workout space chatting or doing some pointless fluff exercise. Why can t they just get out of your way and let you finish your super effective TT workout?

Crowded gyms are such a big problem that I designed the following TT workout that helps you perform my trademark “noncompeting” supersets - the most effective way to lift for fat loss - without letting anyone get in your way. This new version of TT lets you get it done right, even in a busy gym.

The secret to this workout is the pairing of two exercises that can be done at the same bench and often with the same weights. So you won t lose your spot between exercises. Camp out in your little area, work hard, and you ll get lean and lose fat faster than ever.

NOTE: This workout originally ran in Men s Fitness magazine, but I ve actually improved the workout just for you!

Workout Guidelines

? Workout 3 days per week alternating between workouts A &amp B. Rest 1 day between sessions.

? In week 1, you will follow an A, B, A schedule. In week 2, a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.

? Each pair of exercises constitutes a “Superset”. In each Superset, do one set of the first exercise followed immediately by the next (1A &amp 1B) and then repeat.

? Rest 1 minute after completing the exercises in the Superset (i.e. after 1A &amp 1B).

? Repeat each Superset until you ve completed a total of three sets of each exercise in the pair, then move on to the next pair.

? Use a 2-0-1 lifting tempo for all exercises (except for any holding exercises like the plank). Take 2 seconds to lower the weight, pause briefly, and then take 1 second to lift the weight.

? Finish each workout with stretching for the tight muscle groups only.

? For full exercise descriptions and photos, see the Turbulence Training manual.

Warm-up

? If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.

? Never skip a warm-up.

o Perform this circuit 2x s using a 2-0-1 tempo:

- 10 reps of bodyweight squats or step-ups

- 20 seconds for the plank

- 8 reps of kneeling pushups or regular pushups

- 10 reps of inverted bodyweight rowing exercise or band pull

- Perform 2 warm-up sets for each exercise in the first Superset.

- 1 set of 8 reps with 50% of the weight you will use in your “real” sets.

- 1 set of 8 reps with 75% of the weight you will use in your “real” sets.

Turbulence Training Interval Training Guidelines

? Research has shown that interval training is very effective for fat loss.

? It is recommended that the stationary cycle be used for interval training because it allows for an easy transition between work and recovery.

? Finish each interval workout with stretching for the tight muscle groups only.

Beginner Interval Workout:

? Warm-up for 5-minutes.

? Perform an interval by exercising for 30 seconds at a hard pace (at a subjective 7/10 level of intensity) - i.e. fast walking.

? Follow that with “active rest” for 90 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity) - i.e. slow walking.

? Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.

Advanced Interval Workout

? Warm-up for 5-10 minutes.

? Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 9/10 level of intensity).

? Follow that with “active rest” for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity).

? Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.

Workout A

1A) Wide-stance Squat (8 reps)

- Set your feet 4-6 inches wider than shoulder width, your toes pointed forward.

- This superset works best if performed in a squat rack that also has a chin-up bar.

1B) Chin-ups (6 reps)

- If this is too hard, perform a Reverse-grip Lat Pulldown.

- Rest 1 minute and then go back to Squats.

- Do this Superset 3 times and then move on to the next Superset.

2A) Barbell Step-ups (8 reps per leg)

- Use a step that s high enough so that your knee is bent 90 degrees.

- If you have to use DB s for the step-ups, take an extra 30 seconds rest when going from the step-ups to the rows.

2B) DB or Barbell Row (8 reps)

- Keep your lower back naturally arched.

- Rest 1 minute and then go back to Step-ups.

- Do this Superset 3 times and then move on to the next Superset.

3A) Side Plank (5 reps per side)

- Contract and brace your abs for 10 seconds per repetition while keeping your body in a straight line.

3B) Stability Ball Jackknife (12 reps)

- Rest 30 seconds and then go back to Side Plank.

- Do this Superset 3 times and then go to the Intervals.

Workout B

1A) Low-Incline DB Chest Press (8 reps)

- Set the incline to one notch above the flat-bench position.

1B) DB or Barbell Romanian Deadlift (8 reps)

- Keep your lower back naturally arched for the entire movement.

- Rest 1 minute and then go back to 1A.

- Do this Superset 3 times and then move on to the next Superset.

2A) DB Close-grip Chest Press (8 reps)

- Push the dumbbells straight up, not together.

2B) DB Rear-deltoid Lateral Raise (8 reps)

- Keep a tight arch in lower back and lean forward as far as possible.

- Perform this exercise extra slowly so that you don t use momentum.

- Rest 1 minute and then go back to 2A.

- Do this Superset 3 times and then move on to the next Superset.

3A) Elevated Push-up (12 reps per side)

- Place one hand on a 4-inch step or box and lower your body as far as possible.

3B) Stability Ball Rollout (15 reps)

- Keep your body in a straight line at all times–don t allow your back to round or bend backward.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands 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 information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

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Do I Have Crohn s Disease?
By Jeff Foster

Abdominal pain with diarrhea and weight loss for no apparent reason can be an early indication of Crohn’s disease.

The symptoms of this disease can vary in intensity from mild to severe to even life altering. Your health can suffer greatly if you are experiencing intestinal disorder. Some sufferers find themselves giving up some of their basic daily activities just in case of an episode of Crohn’s disease eruption.

Crohn’s disease is an inflammation or ulceration of the digestive tract and is most often seen in the lowest portion of the small intestine known as the ileum. This disease can also be seen in the large intestine or colon.

Symptoms of Crohn’s disease include abdominal pain, diarrhea, weight loss, poor appetite, fever, night sweats, rectal pain and rectal bleeding. These symptoms can vary in severity and can show themselves all together or a few at a time. Regardless any of these symptoms can make you feel horribly and can invade your plans for the day.

There are several different types of Crohn’s disease which include colitis, enteritis, terminal iletis, entero-colitis and ileo-colitis.

The two most common types of Crohn’s disease are Crohn’s terminal ileitis and Crohn’s ileo-colitis.

Crohn’s terminal ileitis is an inflammation that invades, as its names suggests, only the very end of the small intestines. Most commonly with terminal ileitis, symptoms experienced are often seen as abdominal pain and diarrhea.

Crohn’s ileo-colitis is one of the other most common types of Crohn’s disease seen today. With ileo-colitis, the colon and small intestine become horribly inflamed and show up as abdominal pain and bloody diarrhea.

If you see these symptoms then it is important to see your healthcare provider to determine if you have a definitive diagnosis of Crohn’s disease. To determine if you have Crohn’s disease, your healthcare provider will take a complete medical history and perform a physical exam. Your physician may also order imaging test such as a barium x-ray to look at the intestine and the colon. It is also rather common for physicians to order a colonoscopy to determine a definitive diagnosis of the disease. This allows your physician to look directly into the colon to see exactly what is going on.

Unfortunately at this time, this cannot be cured. However, there are many medications on today’s market that can help manage the disease. Medications can reduce the inflammation and infection often seen in conjunction with the worsening symptoms of Crohn’s disease.

Remember, if you are suffering from health issues involving your intestinal function, it is important to seek medical care so that you can receive the proper treatment. Crohn’s disease is a serious health issue and one that deserves your attention.

For more information on healthy living, be sure to visit the-health-hub.com where you ll find information on health topics such as Crohn s Disease, back pain, fitness, diet & nutrition & more.

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Are Liquid Vitamins Really Better Than Pill Based Nutritional Supplements?
By Dan Ho

Nowadays, it is hard to escape hearing about so called liquid vitamins, as they are advertised everywhere on the internet it seems.

An example of one of the most popular of these liquid multi vitamins is called Seasilver?
, although FTC action has been taken against this company so it may be no longer available.

Liquid vitamin supplements — it is claimed by many of these companies and their Distributors — have an almost total absorption rate, often quoted as high as 98%.

Accompanying this claim is another one: 90% of the nutrients taken in a tablet or pill form are going straight down your toilet.

But are these claims true? Are there any real benefits to liquid vitamins? Are there drawbacks?

At Nutritional-Supplement-Info.com we will present the facts, and let each of you make up your own minds.

The facts on Liquid Vitamins: Liquid Vitamin Supplements

First, let s begin with the claim that supplements taken in tablet or pill form are 90% excreted and wasted.

This is a very misleading statement.

Here s why: there is a huge variation in supplement quality.

On one end of the spectrum, you have cheap vitamins mass produced and sold in supermarket chains. These supplements are made using the cheapest ingredients possible, as well as the cheapest excipients (excipients are what bind the ingredients together).

Because of the excipients used, the nutrients are mostly released in the stomach, and, therefore, destroyed by the stomach acids.

In the case of these supplements, 90% of the vitamins can indeed end up wasted in the toilet.

On the other end of the spectrum, though, there are companies that manufacture highly sophisticated supplements, often referred to as nutraceuticals. These companies can use extremely expensive all natural, potent ingredients and excipients.

Some of these supplements, due to these differences, have highly sophisticated delivery systems. For example, the best of them have excipients that ensure the nutrients are absorbed via the lining of the walls of the upper intestine, allowing them to enter the bloodstream where they go to work.

In short, it is dishonest for these purveyors of liquid vitamins to try and claim all tablet or pill form supplements have poor absorption. Comparing supermarket variety vitamins to sophisticated nutraceuticals is like comparing apples to oranges.

Absorption of Liquid Vitamins

Now, let s discuss the alleged 98% (or greater) absorption claimed by some of these liquid vitamin supplements.

Sadly, this is also misleading.

There are only a few different ways in which nutrients can get into your bloodstream:

1) By injection…must be performed by a clinic or physician. For example, vitamin B12 or Human Growth Hormones can be introduced into the body using this route.

2) Through the mucous membranes of the mouth via a sublingual tablet or liquid. This can be highly effective for certain nutrients, but does not work for many others simply because many nutrients possess molecules that are too large to be absorbed via the mucous membranes.

3) Via the lining of the walls of the upper intestines. (Discussed above, this is how many of the best nutraceuticals work).

4) Via the lining of the colon walls using suppositories (which are prescription items and are not applicable to supplements).

5) No specific delivery system.

It is the last category that cheap vitamins you buy in the supermarket fall into, as well as so called liquid multi vitamins.

In short, these cheap supplemements and liquid vitamin supplements are simply drank as is, or mixed with water or juice before imbibing. They then enter the stomach where the vast majority of the active nutrients are destroyed.

The bottomline is that these companies that market liquid vitamin supplements are taking advantage of the fact that most people are not equipped with an understanding of the principles behind absorption and bio-availability, and can present their liquid vitamins as having greater efficacy than they truly do, while at the same time “knocking down” supplements that come in tablet or pill form.

Other facts that manufacturers of Liquid Vitamins don t want you to know

If you follow the latest breaking health trends as we do, you may be aware of the many benefits of enzymes, which have been revealed to possibly help disorders ranging from the caridovascular to the circulatory to the health of the lungs, kidneys, liver, and even brain. A good amount of this research is being conducted by Medical Scientists at the prestigious Harvard Medical School.

Many sellers of liquid vitamins will often extol the virtues of enzymes and claim their products harbor all of the beneficial enzymes that you need.

Don t buy the hype.

The fact of the matter is that the enzyme component in these products are negligible because the enzymes are not added, and therefore only contain trace amounts, which were present in the food matrix.

What s worse, enzymes cannot be added to liquid vitamins because enzymes are highly sensitive and can only survive in a liquid form for approxiately 2 to 3 hours.

Enzymes, however, can be a viable component in complex tablet form nutraceuticals and not suffer destruction like they do in liquid vitamin supplements.

Nutritional-Supplement-Info s Verdict on Liquid Vitamins

In our opinion, liquid vitamins are on a par with respect to efficacy as cheap supplements you can buy in any supermarket. Unfortunately, most of these liquid vitamin supplements are not cheap (especially for what you are getting) at all.

Indeed, many of them command prices of 40 dollars and upwards — this is primarily due to the way these liquid vitamins are marketed, which is MLM (Multi-level-marketing). Multi-level-marketing schemes have a strong tendency to inflate the retail prices of the products because there are many levels of payment made to those marketing them.

In the final analysis, the only real benefit we can ascertain of taking liquid vitamin supplements is that some people have difficulty swallowing any tablets.

If you are one of these people, then taking a liquid multi vitamin will probably be better than taking nothing at all.

However, liquid vitamin supplements cannot compare to sophisticated nutraceuticals for the reasons cited above — and many more in our opinion.

Dan Ho is chief editor of Nutritional-Supplement-Info. Visit Liquid Vitamins to get more info on choosing wisely among supplements, and discover what we take and why.

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Omega 3 Fish Oil And Alzheimer s Disease
By David McEvoy

Although no one knows what causes Alzheimer s disease, many research studies indicate that those who regularly eat fatty fish or who supplement with fish oil have a lower risk of developing Alzheimer s disease later in life. Why this is the case remains an interesting topic of investigation but it is believed to be due, at least in part, to the role Omega 3 fatty acids play in the general functioning of the brain itself.

Omega 3 fatty acids are known to improve mental function, mood, memory and concentration and have already demonstrated considerable success in the treatment of conditions such as depression, anxiety, bipolar disorder, schizophrenia, ADD and ADHD. Currently there is no cure for Alzheimer s, although research does indicate that Omega 3 fatty acids can slow down the ageing of the brain and possibly delay the onset as well as slow down the progress of Alzheimer s too.

One research team from Aberdeen and Edinburgh University led by Professor Lawrence Whalley, questioned approximately 300 people aged 64 on their Omega 3 intake, they also tested their blood levels of Omega 3. The participants had previously taken part in a survey on IQ in 1947 when they were 11 years old. They found that those who had taken Omega 3 supplements showed better results on mental speed tests and there was even an association between the results and the level of Omega 3 in the blood of the participants. The team reported that the evidence seemed to suggest that Omega 3 could slow down the ageing of the brain and help it to work faster.

Another study conducted by Uppsala University in Sweden looked at the effect of Omega 3 fatty acids on patients who already had Alzheimer s disease. Researchers gave 89 patients the Omega 3 fatty acids Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA) for a period of 6 months and another 85 were given a placebo in the form of corn oil. After the initial 6-month period, the placebo group also switched to Omega 3 for a further 6 months. Although there was no real differences noted between the two groups in general, there was an interesting result where 32 patients who had milder mental impairment showed less of a decline whilst taking Omega 3.

The results of both these studies indicate that Omega 3 supplementation might not only improve mental function in the twilight years, it could possibly be beneficial in slowing down the progress of Alzheimer s disease, particularly in the early stages, however, more research is required to substantiate this.

DHA deficiency and the “fatty acid paradox”

The brain is composed mostly of fat, in particular, the Omega 3 fatty acid Docosahexaenoic acid (DHA). Patients with Alzheimer s disease and other forms of dementia have shown very low concentrations of DHA in the brain indicating a possible DHA deficiency. This has naturally led to the conclusion that supplementing with DHA might offer therapeutic help.

However, what has been dubbed the “fatty acid paradox” is the belief that the best way to correct any DHA deficiency is not by increasing intake of DHA as what one might expect, but to increase intake of EPA instead. If enough EPA is present, the body can produce DHA as required.

EPA is believed to inhibit the activity of the enzyme phospholipase A2. Over-activity of this enzyme is associated with neurotoxicity and death of brain cells and is a feature of Alzheimer s disease as well as other neurodegenerative diseases.

What is Alzheimer s disease?

Alois Alzheimer first identified Alzheimer s disease in the early 1900 s. It affects over half a million people in the UK alone. It is characterised by progressive mental decline and begins with periods of memory loss, confusion, and personality changes before proceeding to full-blown dementia with complete loss of most cognitive abilities and even physical abilities. No one knows what causes it, it is irreversible and there is no cure. It is relatively rare under 50 years of age but the chances of developing it increase the older you become. Medication is aimed at slowing down the progression of the disease. It is not the same as normal age-related cognitive decline where some impairment in mental function is considered a normal part of the ageing process.

Conclusion

Although no evidence exists that Omega 3 fatty acid supplementation prevents you from developing Alzheimer s disease, the indications are that increasing intake of Omega 3 does decrease your risk of developing Alzheimer s disease later in life. There are indeed many other health benefits afforded by getting an adequate amount of Omega 3 in the diet including increased protection against cardiovascular disease, arthritis and many other inflammatory conditions. Bearing in mind the toxicity risk involved in eating too much fresh fish, supplementing with high quality fish oil would seem the best way to gain the protective benefits associated with Omega 3 fatty acids.

Dave McEvoy is an expert in href="http://www.mind1st.co.uk">Omega 3 and href="http://www.mind1st.co.uk">fish oil come and visit his site which is packed full of information about the health benefits of fish oil.

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New Weight Loss Drug Keeps Users Looking For The Toilet
By Mark R

Alli, the first FDA approved OTC diet aid has hit shelves, and is guaranteed to be a big hit. The new medication promises to enhance weight loss 50% more than dieting alone by preventing the body from digesting the fat on ingested food. The only problem is the leakage.

Some of the side affects reported by GlaxoSmithKline are “gas with oily spotting” and “more frequent stools that may be hard to control.” Glaxo also says that it is just “the excess fat that passes out of your body and is not harmful. In fact, you may recognize it as something that looks like the oil on top of a pizza.”

Alli’s side affects pale in comparison to recent diet pill side affects which have been shown to increase the risk of suicidal thoughts. Although I am not a big fan of pooping my pants, if I had to choose I would go with Alli. Joking aside, it is a much safer alternative than current appetite suppressants that have been shown to to cause both heart and kidney failure.

Many drugstores all over the nation are already selling out of the product. The drug is half the dosage of prescription strength orlistat, commonly known as Xenical. The drug is produced by GlaxoSmithKline.

According to MSNBC, “The drugmaker hopes to stem the number of Alli dropouts by including with each $50 starter kit a weight-loss journal and a calorie and fat counter. In addition, the company is sponsoring an online behavioral support program. Dr. Vidhu Bansal, who led GlaxoSmithKline s Alli clinical trials, says that people who are looking for a quick fix shouldn t bother buying the drug: “People have to be committed to losing weight. They have to accept that they have to make a lifestyle change to get healthy.”

So if you decide that you would like to purchase a diet aid to help you become healthier, I would take a look at Alli. Just remember to keep an extra pair of pants handy.

Mark Ramirez is the President of Premier Mexican Pharmacies.com. His company allows you to locate and compare prices on prescription drugs from overseas, Canada, and Mexico. Mark has been in the pharmaceutical search industry since 1999 and has quickly become one of the most widely used pharmaceutical resource sites. Visit this Consumer Advocacy website for more information on ordering from http://www.premiermexicanpharmacies.com

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