Is It Possible to Gain Muscle And Burn Fat At The Same Time? You Can Do It -- If You Apply These 3 Tips By Jon Benson

I remember a friendly argument with my co-author of Fit Over 40 Tom Venuto. It all started when I told Tom how I was eating and training for my last peak. A peak is where you lower your bodyfat and try to maintain as much muscle mass as possible.

“There's just no way I could ever get in shape eating and training like that,” says Tom. “Sure you could man...what are you, a mutant?” Tom fires back, then me, then Tom... and so it goes. (I really didn't call Tom a mutant. That was creative liberty.)

So why are so many fitness pros like Tom freaked out about my training and nutrition plan? Simple: I claim it burns fat while building muscle at the same time. Every time I read an article by some doctor or expert claiming it's “biologically impossible” to gain muscle on a hypocaloric diet (a diet low in calories) I just laugh.

I do more than make claims -— I have proved this to be true many times. I've had my bodyfat hydrostatically measured during several peaks. In all but one I showed an increase of muscle mass and a decrease of bodyfat during a 12-16 week period. The one time I didn't show an increase in muscle mass was when I was training the most in the gym. That may not make sense right now, but it will in a moment.

I share my 7-minute workout routine in my latest book. There's a link to 7 Minute Muscle at the end of this article.

The most I have ever gained was 14 pounds of muscle over a six month period of time while, at the same time, decreasing my bodyfat from 18% to 6.9%. And, at 44, I GAINED an additional four pounds of muscle during my peak that I held throughout the entire cycle. I wish I would have measured my bodyfat before I hit the 7% mark. I guarantee you I gained at least 7-8 pounds of muscle over the course of my peak.

Keep this in mind: I'm a 44-year-old former fat guy who does not take any fat-burning drugs or steroids for muscle mass. I was eating only 2-3 times per day. I was not doing hours of cardio. And... of all things... my best workouts were under 20 minutes. More like 15.

I look pretty good for a natural bodybuilder who used to be clinically obese. I won't win the Mr. Olympia in my lifetime, but that's okay. Most of you reading this article could care less about looking like a real mutant. That wasn't creative liberty. I think drugged-up 300-pound guys, to quote Vince Gironda, look like "bloated sausages."

Okay, I'll come clean. I admire competitive bodybuilders for their drive and passion for excellence. But I do not admire their common sense. I should know—I tried it for a while. However, I never actually competed. Came close, but no cigar. While I have a good flow to my physique, I have a few genetic flaws that will never fly when standing next to a guy doing tons of drugs and whose never been fat a day in his life. Frankly, I really detest bodybuilding shows. A few years ago I wrote a pretty funny article about that whole gig. It's an exercise in futility to me.

The funny thing is that most people assume I'm a competitive bodybuilder when I'm in top shape (which is most of the year.) I have 17-inch arms, a huge back, good natural leg development and pretty good shoulders.

This is not a fluff piece to tell you how great I am. I'm not. I have plenty of genetic weaknesses, trust me. I gain fat at the drop of a hat. I walk by a doughnut shop and gain a pound. But the fact remains that most people lose muscle on a diet. Those who don't know how to diet lose far more muscle than fat! So when a guy in is 40s claims he can build muscle AND lose fat... well, eyebrows will raise.

Back to my friend Tom for a moment. Mr. Venuto's system kicks ass. He's a great bodybuilder. If I ever wanted to get down to 2.5% bodyfat I might have to actually do MORE work than I do now. Give me a freakin' break. Like I really want to do that—get into an ultra-ripped condition that I can only hold, literally, for a matter of hours. No thanks.

But I love to look CLOSE to the condition of a competitive bodybuilder. For me, that's about 7% bodyfat with ample muscle mass, but not enough to make folks toss their cookies.

So how does this work? Can anyone do it? Yes... but you have to have the right combination of factors.

Most fitness pros will tell you that you have to increase your calories in order to gain muscle. In order to gain weight, this statement is true. But most people do not want to merely gain weight -— they want to gain lean muscle and burn bodyfat. My System will work great for gaining bulk if that's what you want. Just eat. A lot. I wish I had that problem!

For the rest of us—men and women who want to lose fat and build shapely muscle at the same time—a bit of metabolic trickery is involved.

First, what is a calorie? A calorie is nothing more than a measurement of energy or heat. Your body requires energy and heat in order to survive. All food has a specific measurement of energy we call calories.

SImply stated, in order to lose stored energy, or bodyfat, we need to decrease the amount of ingested energy, or calories. A slight reduction in calories is essential to burn bodyfat—there's no way around that. Now, if you want to gain muscle, doesn't it make sense that you have to increase your calories in order to pull it off?

Yes, it makes perfect sense. But its wrong. Flat-out, absolutely dead freakin' wrong. Listen up: As long as you have fat to burn, all the energy you need for muscle can come from your body's stored energy. What do you think all that fat is for? Energy! We just want to use that energy to repair the body after exercise and build lean tissue by tapping into that unwanted bodyfat.

There are three key steps in order to trick the body into doing two seemingly opposite things at the same time; burn fat and build muscle. First, you have to stimulate the body to increase its muscle mass. You do this through weight training. However, train TOO LONG and all that extra energy from your stored bodyfat will go to keeping your central nervous system from crashing. Your body will shift all of that energy and then some into the metabolic processes we call "survival mode" faster than you can snap your fingers. It will try and make sure your metabolism stays high enough to survive. That's one reason diets fail—the metabolism crashes because calories are too low AND because you are exercising too much.

Brief but brutal training is the key. I cover the BEST way to do this in my new book. It's killer... and it only takes 7 minutes to do. (Advanced trainees can use the 14-21 minute plans if they want.)

Step two is to lower your calories. How do you manage to do this without starving the muscle? Keep the protein and fats high. Healthy fats are best, although some saturated fat is okay unless your doc says no. (Most doctors know next to nothing about nutrition. Hopefully yours is smarter.)

Now, here's a great trick: Overeat slightly cooked or raw vegetables. Try to eat as much as you can. Literally force-feed yourself, especially at night. This trick fools the mind into thinking it has more food than it actually does. The power of the mind over the body cannot be overemphasized. My new book has an entire chapter dedicated to this... and wait until you read it. I cite several studies on how top athletes are using their minds to change their body and their performance.

Step three: Walk. The more the better. You clear out the toxins, get the blood flowing, help rid lactic acid from the system, and burn fat all at the same time. I walk about 20 times longer than I train with weights because I love it so much. It's my number one fat-burner.

So, let's recap:

1. You can burn fat and build muscle. The energy required to build the muscle mass comes from stored bodyfat.

2. This only works if you keep your protein and fats sufficiently high AND if you do not overtrain in the gym. The shortest workout possible is the best. Stimulate the mind and body to "build muscle" and it will.

3. Walk as much as you can. Walking before eating in the morning helps you burn even more bodyfat.

Now, if you want to build more muscle in less time while you burn bodyfat, pick up 7 Minute Muscle today. It's guaranteed to work for you. Try my System for 60 days and prove it to yourself. This is not just an “e-book.” My complete System comes with the digital PDF book for instant download plus SIX instructional videos (digital format; instant access). It shows you everything you need to know to build muscle in just 7 minutes a day.
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Jon Benson is a nutrition and fitness counselor and best-selling author. His latest book "7 Minute Muscle" documents the latest research on brevity training and how you can get more results in far less time in the gym. Read more at http://myworkout.notlong.com

*brought to you by FitnessandHealthAdvice.com

How to Get the Most Out of Every Meal You Eat By Christopher Guerriero

I just got off the phone with one of my Maximize Your Metabolism Inner Circle clients and part of what I like to instill in each of my clients are the ‘basics’ of how to make the right decisions after they lose their weight.

I mean, let’s face it… losing weight is not the hardest part of this whole process.

After years of working with people, from all walks of life, I can confidently take almost anyone and give them the information necessary for them to lose weight and transform their body from “ordinary” to “extraordinary”, but that’s only the starting point!

The real deal, is to leave them with the knowledge, and the motivation, and the tools and techniques necessary to maintain that new tight, lean, sexy body for good.

Anyway…

While discussing some of the basics with this client one question came up about how to determine what’s the most important food group on their plate at any given meal.

So here’s the formula – and this is as basic as you can make it because I believe that unless you can write a formula down on the back of a napkin AND fully understand it – it’s not worth implementing in your life. (and this formula works for those who want to lose weight, as well as those who have already lost weight and are now trying to maintain their weight)

1st … Eat the foods on your plate that are most import to your HEALTH (non-starchy vegetables fall into this category).

2nd …Eat the foods that are most import to your LOOKS. For example, protein can help your body get into the fat-burning mode, so this category of food, since it could help you burn body fat, is important to your looks and is the second most important food to include in each and every meal.

You see, the nutrients in your vegetables supply your body with all the nutrition it needs to build the HEALTH of your metabolism, so that it can burn fat when you “ask it to”. However, protein acts like the spark that’s necessary to ignite the fire within your metabolism and get your body into the fat-burning zone.

3rd … And finally, eat the foods that you enjoy the taste of last. In fact, this category should be eliminated entirely if possible. In this category you might find things such as salad dressing, bread, pasta, crackers, etc, etc, etc.

And one final note about how to get the most out of every meal you eat…

Try to drink as little liquid with your meals as possible.

Your body digests the food you eat using natural chemicals and enzymes. When you add liquid to your meals, you dilute those substances, and make it harder for your body to digest the food.

So the less you drink during a meal, the more efficiently your body can digest your food and the more energy you’ll have after the digestion process is over.

The best time to drink liquid is in between meals. Begin to limit your intake starting 30 minutes before a meal begins and keep it low up to 30 minutes after you’ve completed your meal.
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Christopher Guerriero is Founder and CEO of The National Metabolic and Longevity Research Center, where he has devoted more than 15 years to studying people who have successfully mastered their metabolism. Christopher is the author of several books, including the world wide best-seller "Maximize Your Metabolism". Take a moment to learn about Christopher's Healthy Living Weight Loss Audio program!

*brought to you by FitnessandHealthAdvice.com

Rules for Healthful Eating By Liz Lipski

1. Eat 90% of your food to nourish your body and 10% just for fun. This is a major improvement over half for fun and half for health and it allows for the occasional chocolate chip cookie, glass of wine, or serving of steak. Your eating doesn't have to be perfect, just look for progress!

2. The life in foods gives us life. When possible eat local foods in season. They usually have the highest nutrient content and the greatest enzyme activity. Eat foods that will spoil. This insures that the food still has life in it! Food is fuel and food gives us energy. Because we really are what we eat, if we eat foods that have little enzyme activity, they don't "spark" our body to work correctly. Enzymes are to our body what spark plugs are to the engine of our car. Without those sparks, the car doesn't run right. Processed foods are devitalized of these "sparks".

3. Eat a rainbow of fruits and vegetables every day! Eat at least 5 servings, preferably up to 9 or 12 servings, of fruits and vegetables each day. Fresh fruits and vegetables are loaded with enzymes, vitamins, minerals, and important phytonutrients such as carotenoids and bioflavinoids that protect us from cancer, heart disease, and most other chronic degenerative illnesses. Fruits and vegetables also provide us with fiber. Each month we discover more about the marvels of produce.

4. Choose organically grown foods whenever possible. The average American eats a pound of herbicides and pesticides each year. Organically grown foods generally have higher levels of nutrients because organic farmers pay more attention to their animals' health and to their soils.

Bob Smith, from Doctor's Data, has released a study, which analyzed organic versus commercially grown apples, pears, potatoes, wheat and wheat berries. He found that the mineral levels in organically grown food were twice as high, on average, as commercially grown foods. Animals raised without hormones and antibiotics can't pass them along to us! Research is more strongly linking them with breast and prostate cancer each year.

5. Increase high-fiber foods--if you can tolerate them. Americans eat 12 grams of fiber on average each day. Recommendations from the National Cancer Institute are to consume 20-30 grams of fiber daily--the same amount Americans ate in 1850. Richest sources are whole grains (brown rice, whole wheat, bulghur, millet, buckwheat, rye, barley, spelt, oats, quinoa), legumes, vegetables and fruits. Fiber protects our colon health, and reduces our risk or colon and breast cancer.

6. Eat adequate protein for your body type. We find protein in virtually all food. Protein is the main building block of our body--the matrix of bone, substance of muscle, our immune system, and many of our hormones. You can find excellent protein in fish, poultry, lean meats, legumes, low-fat dairy products, and eggs. Fruits, vegetables, and grains also have excellent protein but in a smaller ratio. Nuts and seeds provide protein, but watch out for the fat and calories--they add up really fast!

7. Eat high quality fats. Fats found in fish (salmon, mackerel, tuna, and sardines), nuts and seeds, and grains provide nutrients called essential fatty acids. Even though Americans eat a lot of fat, many of us are deficient in these protective oils. Make sure to get some every day.

8. Drink pure water. Find out about your water quality. Use a filtering system of some type to remove chlorine and toxic substances.

These rules will work no matter which basic diet works best for you. You can change the way you feel simply by eating better quality foods. Remember to make changes one step at a time.
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Liz Lipski, PhD, CCN, CHN, is board certified in Clinical Nutrition & Holistic Nutrition, the author of Digestive Wellness, & Digestive Wellness for Children, & founder of Access to Health Experts. She’s the Director of Doctoral Studies at Hawthorn University. Dr. Lipski is a member of the Board of Directors for the National Association of Nutrition Professionals, the Nutrition Advisory Board and faculty for the Institute for Functional Medicinem. She’s in private practice in Asheville, NC. Visit her at www.accesstohealthexperts.com and www.innovativehealing.com
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*brought to you by FitnessandHealthAdvice.com

Look Younger Now -- By Christopher Guerriero

Each of us yearns to maintain our youthful appearance, energy and good health free from disease and sickness. We look for help from the “discoveries of science” and “breakthrough drugs” or “elixir’s” full of promise.

While we have made significant progress in our understanding of the human body and of life, still we find that the vital health and youthfulness we’re looking for is somewhat elusive. What we scientists ultimately come to recognize is that the “Fountain of Youth” lies “naturally” within each of us.

As we take a look at nature and the lifestyles of earlier cultures, we do not find the problems of disease, sickness or excess weight that occur in our modern society. This should prompt us to see what these cultures are doing that has proven to work throughout time.

For example, I try to live a more natural lifestyle in regards to diet (loads of raw vegetables), activity and exercise, environment, and pure distilled water. I incorporate each of these as much as possible, though not perfectly. Nevertheless, the result is a better quality of life largely free from sickness and disease.

Our SAD (Standard American Diet) of today unfortunately consists of highly processed “foods” that starve the body of nutrition and create difficulties for the digestive system, which results in colon problems.

It’s known in the natural health industry that over 90% of all human diseases and sickness are from a congested (constipated) colon. This also accelerates the aging process.

Modern science hasn’t and won’t find a break-through drug that will restore your health. But they don’t need to. The solution simply is a more natural lifestyle involving the integration of corrective and preventative measures over time. Let me mention a few here.

One corrective measure is to cleanse and detoxify the body to get rid of some of the causes of disease and sickness.

This can be done by:

Drinking adequate amounts of pure distilled water (about 8 ounces for every 14-20 pounds of bodyweight).

Stimulate the digestive track by reflexology massage on the sole of the feet every other day. Reflexology charts are available in health stores or online.

Stimulation of the elimination process. There are several great ways to do this, but the easiest is to simply eat a large green salad (full of fresh, raw, preferably organic vegetables) with each of your meals throughout the day. Consuming 3 – 5 salads per day not only helps you look younger, but it also adds years to your life, gives you energy, and helps you lose excess body weight – fast.

If your day is too busy to eat enough raw vegetables each and every day – then simply find yourself a high quality vegetable drink.

Some other youth enhancing measures can involve the following:

Start today to migrate your diet from processed and refined devitalized “foods” to whole, raw, organic foods that are full of nutrition and are easily digested.

Increase your daily physical activity and enjoy nature with regular outdoor activities, or by integrating an exercise program, etc.

Take time outdoors each day to breath deeply clean, fresh air.

Be happy, smile often, and laugh daily. Sounds too easy, but it immediately eliminates stress and is proven to increase health.

Nature has everything to offer if you are willing to indulge. Start today to make these suggestions a part of your new lifestyle. Enjoy good health and long life and find the true fountain of youth within yourself!
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Christopher Guerriero is Founder and CEO of The National Metabolic and Longevity Research Center, where he has devoted more than 15 years to studying people who have successfully mastered their metabolism. Christopher is the author of several books, including the world wide best-seller "Maximize Your Metabolism". Take a moment to learn about Christopher's Healthy Living Weight Loss Audio program!

*brought to you by FitnessandHealthAdvice.com

Flexibility Secrets By Christopher Guerriero

Here’s an excellent list of different stretches that should be an amazing help to anyone who wants to improve their flexibility…

The different types of stretching are:
1. ballistic stretching
2. dynamic stretching
3. active stretching
4. passive (or relaxed) stretching
5. static stretching
6. isometric stretching
7. PNF stretching

Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This is stretching, or “warming up”, by bouncing into (or out of) a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position. (e.g. bouncing down repeatedly to touch your toes.)

This type of stretching is not considered useful and can lead to injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex.

Dynamic stretching “involves moving parts of your body and gradually increasing reach, speed of movement, or both.” Do not confuse dynamic stretching with ballistic stretching! Dynamic stretching consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion.

Ballistic stretches involve trying to force a part of the body beyond its range of motion. In dynamic stretches, there are no bounces or “jerky” movements. An example of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists.

Dynamic stretching improves dynamic flexibility and is quite useful as part of your warm-up for an active or aerobic workout (such as a dance or martial-arts class).

Active stretching is also referred to as static-active stretching. An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles.

For example, bringing your leg up high and then holding it there without anything (other than your leg muscles themselves) to keep the leg in that extended position.

The tension of the agonists in an active stretch helps to relax the muscles being stretched (the antagonists).

Active stretching increases active flexibility and strengthens the agonistic muscles. Active stretches are usually quite difficult to hold and maintain for more than 10 seconds and rarely need to be held any longer than 15 seconds.

Passive stretching is also referred to as relaxed stretching, and as static-passive stretching. A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus.

For example, bringing your leg up high and then holding it there with your hand. The splits is an example of a passive stretch (in this case the floor is the “apparatus” that you use to maintain your extended position).

Slow, relaxed stretching is useful in relieving spasms in muscles that are healing after an injury. Obviously, you should check with your doctor first to see if it is okay to attempt to stretch the injured muscles.

Relaxed stretching is also very good for “cooling down” after a workout and helps reduce post-workout muscle fatigue, and soreness.

Many people use the term “passive stretching” and “static stretching” interchangeably. However, there are a number of people who make a distinction between the two.

Static stretching involves holding a position. That is, you stretch to the farthest point and hold the stretch …

Passive stretching is a technique in which you are relaxed and make no contribution to the range of motion. Instead, an external force is created by an outside agent, either manually or mechanically.

Notice that the definition of passive stretching given in the previous section encompasses both of the above definitions. Throughout this document, when the term static stretching or passive stretching is used, its intended meaning is the definition of passive stretching as described in the previous section.

You should be aware of these alternative meanings, however, when looking at other references on stretching.

Isometric stretching is a type of static stretching (meaning it does not use motion) which involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles.

The use of isometric stretching is one of the fastest ways to develop increased static-passive flexibility and is much more effective than either passive stretching or active stretching alone. Isometric stretches also help to develop strength in the “tensed” muscles (which helps to develop static-active flexibility), and seems to decrease the amount of pain usually associated with stretching.

The most common ways to provide the needed resistance for an isometric stretch are to apply resistance manually to one’s own limbs, to have a partner apply the resistance, or to use an apparatus such as a wall (or the floor) to provide resistance.

An example of manual resistance would be holding onto the ball of your foot to keep it from flexing while you are using the muscles of your calf to try and straighten your instep so that the toes are pointed.

An example of using a partner to provide resistance would be having a partner hold your leg up high (and keep it there) while you attempt to force your leg back down to the ground.

An example of using the wall to provide resistance would be the well known “push-the-wall” calf-stretch where you are actively attempting to move the wall (even though you know you can’t).

Isometric stretching is not recommended for children and adolescents whose bones are still growing. These people are usually already flexible enough that the strong stretches produced by the isometric contraction have a much higher risk of damaging tendons and connective tissue.

It’s strongly recommended to precede any isometric stretch of a muscle with dynamic strength training for the muscle to be stretched. A full session of isometric stretching makes a lot of demands on the muscles being stretched and should not be performed more than once per day for a given group of muscles (ideally, no more than once every 36 hours).

The proper way to perform an isometric stretch is as follows:

1. Assume the position of a passive stretch for the desired muscle.

2. Next, tense the stretched muscle for 7-15 seconds (resisting against some force that will not move, like the floor or a partner).

3. Finally, relax the muscle for at least 20 seconds.

Some people seem to recommend holding the isometric contraction for longer than 15 seconds, but research has shown that this is not necessary. So you might as well make your stretching routine less time consuming.

You might have heard that there is no such thing as a partially contracted muscle fiber: when a muscle is contracted, some of the fibers contract and some remain at rest (more fibers are recruited as the load on the muscle increases). Similarly, when a muscle is stretched, some of the fibers are elongated and some remain at rest.

During an isometric contraction, some of the resting fibers are being pulled upon from both ends by the muscles that are contracting. The result is that some of those resting fibers stretch!

Normally, the handful of fibers that stretch during an isometric contraction are not very significant. The true effectiveness of the isometric contraction occurs when a muscle that is already in a stretched position is subjected to an isometric contraction.

In this case, some of the muscle fibers are already stretched before the contraction, and, if held long enough, the initial passive stretch overcomes the stretch reflex and triggers the lengthening reaction, inhibiting the stretched fibers from contracting.

The reason that the stretched fibers develop and retain the ability to stretch beyond their normal limit during an isometric stretch has to do with the muscle spindles … The signal which tells the muscle to contract voluntarily, also tells the muscle spindle’s (intrafusal) muscle fibers to shorten, increasing sensitivity of the stretch reflex.

This mechanism normally maintains the sensitivity of the muscle spindle as the muscle shortens during contraction. This allows the muscle spindles to habituate (become accustomed) to an even further-lengthened position.

PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility.

PNF is an acronym for proprioceptive neuromuscular facilitation. It is not really a type of stretching but is a technique of combining passive stretching and isometric stretching in order to achieve maximum static flexibility.

Actually, the term PNF stretching is itself a misnomer. PNF was initially developed as a method of rehabilitating stroke victims. PNF refers to any of several post-isometric relaxation stretching techniques in which a muscle group is passively stretched, then contracts isometrically against resistance while in the stretched position, and then is passively stretched again through the resulting increased range of motion.

PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion. It may be performed, however, without a partner, although it is usually more effective with a partner’s assistance.

Most PNF stretching techniques employ isometric agonist contraction/relaxation where the stretched muscles are contracted isometrically and then relaxed.

Some PNF techniques also employ isometric antagonist contraction where the antagonists of the stretched muscles are contracted.

In all cases, it is important to note that the stretched muscle should be rested (and relaxed) for at least 20 seconds before performing another PNF technique.

The most common PNF stretching techniques are:

the hold-relax ...
This technique is also called the contract-relax. After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for 7-15 seconds, after which the muscle is briefly relaxed for 2-3 seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch.

This final passive stretch is held for 10-15 seconds. The muscle is then relaxed for 20 seconds before performing another PNF technique.

the hold-relax-contract ...
This technique is also called the contract-relax-contract, and the contract-relax-antagonist-contract (or CRAC). It involves performing two isometric contractions: first of the agonists, then, of the antagonists.

The first part is similar to the hold-relax where, after assuming an initial passive stretch, the stretched muscle is isometrically contracted for 7-15 seconds.

Then the muscle is relaxed while its antagonist immediately performs an isometric contraction that is held for 7-15 seconds. The muscles are then relaxed for 20 seconds before performing another PNF technique.

the hold-relax-swing ...
This technique (and a similar technique called the hold-relax-bounce) actually involves the use of dynamic or ballistic stretches in conjunction with static and isometric stretches.

It is very risky, and is successfully used only by the most advanced of athletes and dancers that have managed to achieve a high level of control over their muscle stretch reflex.

It is similar to the hold-relax technique except that a dynamic or ballistic stretch is employed in place of the final passive stretch.

Notice that in the hold-relax-contract, there is no final passive stretch. It is replaced by the antagonist-contraction which serves to relax and further stretch the muscle that was subjected to the initial passive stretch.

Because there is no final passive stretch, this PNF technique is considered one of the safest PNF techniques to perform (it is less likely to result in torn muscle tissue).

Some people like to make the technique even more intense by adding the final passive stretch after the second isometric contraction. Although this can result in greater flexibility gains, it also increases the likelihood of injury.

Even more risky are dynamic and ballistic PNF stretching techniques like the hold-relax-swing, and the hold-relax-bounce. If you are not a professional athlete or dancer, you probably have no business attempting either of these techniques (the likelihood of injury is just too great).

Even professionals should not attempt these techniques without the guidance of a professional coach or training advisor.

These two techniques have the greatest potential for rapid flexibility gains, but only when performed by people who have a sufficiently high level of control of the stretch reflex in the muscles that are being stretched.

Like isometric stretching, PNF stretching is also not recommended for children and people whose bones are still growing (for the same reasons. Also like isometric stretching, PNF stretching helps strengthen the muscles that are contracted and therefore is good for increasing active flexibility as well as passive flexibility.

Furthermore, as with isometric stretching, PNF stretching is very strenuous and should be performed for a given muscle group no more than once per day (ideally, no more than once per 36 hour period).

The initial recommended procedure for PNF stretching is to perform the desired PNF technique 3-5 times for a given muscle group (resting 20 seconds between each repetition).

Remember that during an isometric stretch, when the muscle performing the isometric contraction is relaxed, it retains its ability to stretch beyond its initial maximum length. Well, PNF tries to take immediate advantage of this increased range of motion by immediately subjecting the contracted muscle to a passive stretch.

PNF stretching techniques take advantage of the sudden “vulnerability” of the muscle and its increased range of motion by using the period of time immediately following the isometric contraction to train the stretch receptors to get used to this new, increased, range of muscle length. This is what the final passive (or in some cases, dynamic) stretch accomplishes.
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Christopher Guerriero is Founder and CEO of The National Metabolic and Longevity Research Center, where he has devoted more than 15 years to studying people who have successfully mastered their metabolism. Christopher is the author of several books, including the world wide best-seller "Maximize Your Metabolism". Take a moment to learn about Christopher's Healthy Living Weight Loss Audio program!

*brought to you by FitnessandHealthAdvice.com

The #1 Cause Of Weight Loss Failure By Christopher Guerriero

Have you ever wondered why it is that some people fail to lose weight or to keep the weight off once they’ve lost it - while their neighbor, who followed the same diet and workout was far more successful?

Well, telling you what the ‘key’ or the ‘secret’ is, isn’t difficult, however taking action on this principle might be the hardest thing you ever do.

You see, the key to all success when it comes to weight loss, health enhancement, muscle building, energy increase, and so on … has nothing to do with exercising more, or dieting harder – in fact it has nothing at all to do with either of those two techniques.

I’m certainly not saying that diet and exercise aren’t vital aspects of good health and building a tight, lean, sexy body – but there’s one additional aspect that helps you lose weight much faster, and literally makes your weight loss permanent…

…and that ‘key to success’ is to alter your mindset as it relates to your body.

Most people think negative thoughts about their body, they dislike working out, they hate to follow a healthy diet, and they certainly don’t enjoy avoiding those things that caused them to gain weigh in the first place – but there’s a way to fix all this and set yourself up for lifelong success – and to me that means living life in the body you deserve to live life in – a strong, healthy, tight body – a body that others admire – a body that you’re proud of – a body that’s full of energy all day every day.

Here’s the formula:

1. Fix in your mind the precise goal you wish to reach, and make sure that it’s something that’s both measurable and specific. A vague goal, such as “I want to be fit,” gives you nothing to shoot for. Decide when and what you are going to achieve, such as “I want to reduce my body fat by two percentage points by the 1st of September.” Be sure to take whatever steps are needed to assess your progress. In this example, you need to know your current percentage of body fat (get it tested—it shouldn’t cost more than $20 at any good health club) and then monitor it on a weekly basis thereafter.

2. Determine exactly how you are going to achieve your goal. This step of the goal-setting process calls for some planning on your part, since you’ve got to know how the Maximize Your Metabolism program will play out in your life.

Set short-term goals as steppingstones to your ultimate (long-term) goals. If your long-term goal is to be able to bench press 200 pounds within a year’s time, set short-term (weekly or monthly) goals for the weight you will need to be able to bench press at each stage in order to achieve your long-term goal. In other words, develop a plan. It’s a lot easier to limit yourself to thinking about accomplishing your goal just a little at a time, such as increasing your bench press by 2.5 or 5 pounds a week, than to have the specter of the whole thing (such as increasing your bench press by 50 pounds) hanging over your head.

3. Select a timetable for the attainment of your goal. Predicting the rate at which weight loss will occur, through caloric restriction and increased physical activity, will take some calculation and some imagination on your part.
Without a timetable to plot your course, it will be difficult to make firm connections between the fading past and the unseen future. To make this association more explicit, keep a logbook of your dieting progress. Although these dieting diaries are sometimes viewed as tedious, pencil-pushing exercises, they’re quite valuable, not only for charting progress but also for reviving spirits that flag and re-energizing motivation that founders. Besides, it can be fun—perhaps even educational—to read them in later months or years.

4. Decide what you’ll do to prevent relapses in your program—and to meet them head-on if they occur. To accomplish this step, you’ll need to deliberate and make contracts with yourself. Much of what you have done in your dieting past has been correct. Repeating your past dieting successes will bring you even closer to victory this time.

5. The fifth and final step is to write a clear, concise success statement. Then, once you’ve written it, read it aloud to yourself three or more times each day, including once just after waking up in the morning and once right before going to bed at night. As you read your success statement, see, feel, and believe you have already reached your weight-loss goal, visualizing yourself from head to toe in top shape and full of energy, mentally and physically. Read the statement with feeling, and feel great when you say it.

Here’s an example of what a goal statement might look like:

I weigh 135 [or your goal weight], and I look and feel great. I love showing off my tight body. People congratulate me daily on my achievement. I reached my goal by following every step of the Maximize your Metabolism program.

Read this statement out loud to yourself at least three times a day. Memorize it. This is one of the most important psychological tools you can use to train your subconscious mind to help you reach your goals.

Each time you read your success statement, you are sending subliminal suggestions to your subconscious, suggestions which it must eventually heed. The more often you repeat your affirmation in a positive, emotional state, the faster it will sink into your subconscious. And remember: your subconscious mind reacts best to these suggestions when they are drenched in desire-supporting emotions and any other imagery from the five senses that you can provide.

I’ve personally found that those who see their affirmation often throughout the day, every day without fail, are the ones who attain success the fastest, and with the least effort. But you might say…”hey I’ve got a life to live, I can’t be spending all my time reading an affirmation – I need to be living my life and earning a living.” And I completely agree…

So here’s the challenge – if you see or read your affirmation a few times each day it’ll only take a few minutes out of your day, but will probably only get you a few small results, and to top that off, most folks stop reading their affirmation after a few days or a few weeks. However, if you could find a way to set this on autopilot … then increase it’s frequency 10 fold, you wouldn’t get 10 times faster results, rather, you would get 10×10 more results because the process of programming your mind is exponential.

The software program which I spoke about earlier will automatically flash your affirmation on the screen of your computer more than 28,000 for each 8 hour work day - that’s about 1 time every second !!!

Your conscious mind will barely see the flash, however your subconscious mind WILL pick it up, because your subconscious mind picks everything up and stores it – and your subconscious mind is what makes change in your life possible!
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Christopher Guerriero is Founder and CEO of The National Metabolic and Longevity Research Center, where he has devoted more than 15 years to studying people who have successfully mastered their metabolism. Christopher is the author of several books, including the world wide best-seller "Maximize Your Metabolism". Take a moment to learn about Christopher's Healthy Living Weight Loss Audio program!

*brought to you by FitnessandHealthAdvice.com

Self Sabotage? Never Again! By Christopher Guerriero

OK… I normally don't like to do this, but I've received so many requests to tell you more about how to use your mind to control your weight that I'm going to devote this article to giving it all to you…

Self sabotaging behaviors cause most people to fail when they try to lose weight or get healthy. I mean, think about it for a moment…
- What causes you to crave sweets during the day, or crunchy, salty snacks at night?

- What causes you to "reward" yourself by taking a day off from your diet after finding out that you lost weight?

- What causes you to lose motivation or to lose will power after just a few weeks of following a diet?

- And what causes you to jump from diet to diet, rather than sticking to one diet long enough to reach your goals?

The cause of all the above scenario's and almost every other weight loss failure is our own Self-Sabotaging thoughts …

… But you can put an end to all that and take control of your destiny and the shape and healthy of your body once and for all!
And it's not going to take a lot of effort on your part, or a new diet, or a better exercise video. All you need to do is stop doing the few things that are killing your results, and start doing a few things that will help you develop a tight, lean, sexy body.

There's a technique called D.E.E.P. that we use to help people from all walks of life to reach goals they previously thought were impossible, and I'd like to share it with you in the hopes that you'll use it to reach your goals, and to help others reach their goals.

D.E.E.P. is an acronym that stands for Desire, Expectation, Emotion, and Persistence.

Whenever we come across an individual who's having troubles sticking to a program, or keeping their weight off - we always find that one of those 4 (Desire, Expectation, Emotion, or Persistence) are either missing from their daily lifestyle, or very week.

To start with, anyone who has EVER reached a worthy goal in the past has FIRST developed a burning Desire to reach that goal. Said another way, without a burning desire you cannot reach a goal. And here's the good news, anything that your mind desires, you already have the ability to achieve!

It's impossible for you to desire a better body without having the substance within you to do whatever it takes to reach that goal. If you've failed in the past, it's not because you didn't have the ability to reach your goal, it simply because you didn't understand the D.E.E.P. technique.

But … you might say that everyone who wants to lose weight or get healthy has a strong desire - so why haven't they all reached their goal? We'll let's get into the second part of this body-transformation equation:
After you decide that you have a strong enough desire to reach your goal, you need to Expect that you can achieve it. This is where most people fail. Most people want to look great, but they never really believe that they can look like all those other people. You must expect success in order to achieve it.

Your expectations cause you to take specific actions, and those actions determine what your body will look like and feel like.

The second "E" in the equation stands for Emotion. Your emotions play a far larger part in your success than you might think. On a physiological level, every emotion causes your body to release specific chemicals - the chemicals that your body release when you experience positive emotions usually boost your metabolism and help you burn fat. On the other hand, when you're depressed or in a negative state of mind, your body releases chemicals which depress or slow down your metabolism and cause you to store fat.

Mastering your emotions is an easy way to instantly boost your metabolism and your health.

The final letter in our body-transformation equation is "P" which stands for Persistence.

Persistently taking appropriate actions will always cause you to become better and better each and every day. The first 3 letters in this acronym will give you the motivation and will power necessary to persist in the right direction.

The thoughts and actions you take on a daily basis are what determines what your body will look like and feel like. For example - if you persistently skip your workouts, you'll always have a soft body, if you persistently cheat on your diet (a little wine with dinner, or a piece of chocolate every night) then you'll constantly struggle with fat loss. However, if you persistently eat well and live an active lifestyle, your body will have no choice but to get strong, lean, and sexy. And after you reach your goal body the right way, keeping the weight off becomes simple.
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Christopher Guerriero is Founder and CEO of The National Metabolic and Longevity Research Center, where he has devoted more than 15 years to studying people who have successfully mastered their metabolism. Christopher is the author of several books, including the world wide best-seller "Maximize Your Metabolism". Take a moment to learn about Christopher's Healthy Living Weight Loss Audio program!

*brought to you by FitnessandHealthAdvice.com

Break through almost any obstacle -- By Christopher Guerriero

I know we’ve spoken time and time again about the importance of visualizing yourself (every day) having already achieved your goal body, and actually seeing yourself enjoying life in your new body.

Those of you who do this without fail reach their goals, those who don’t… struggle!

But let’s take this to the next level…

If you’re having any troubles with your daily visualizations, then rather than sitting there trying to focus on your vision, “Write” your vision out on paper (or on the computer). Write out your desire every day for 30 days. Write it out without using any negative language, and write it out knowing that you’re achieving your goal.

This will have an amazing affect on your life. Visualizing yourself having already achieved your goal body sometimes just isn’t enough. Try writing your visualizations out, fresh, every day for a month. Then you’ll see why I start every day doing this in my life.

Think that’s a lot of work?

Then think of it this way - it’s an investment which will pay you greater dividends than any stock, bond, or business venture, because it’s going to improve your body - which, in turn, will improve every aspect of your life.
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Christopher Guerriero is Founder and CEO of The National Metabolic and Longevity Research Center, where he has devoted more than 15 years to studying people who have successfully mastered their metabolism. Christopher is the author of several books, including the world wide best-seller "Maximize Your Metabolism". Take a moment to learn about Christopher's Healthy Living Weight Loss Audio program!

*brought to you by FitnessandHealthAdvice.com

This Exercise Will Transform You -- By Christopher Guerriero

I was speaking to a great woman the other day, she’s one of my clients who I have a tremendous amount of respect for, and we came to a conclusion which I’d like you to participate in…

We decided that a person can make far greater advancements in their life (and in their pursuit of a great body) if they “teach”, rather than just sitting back and learning from me. So here’s an amazing exercise that she and I developed that I invite you to do as well…

If you’re having any troubles with late night cravings, or sticking to your program in social situations, or finding time to exercise, or visualizing yourself having already achieved your goal body, or any other part of this program … then take on the roll of teacher and “teach” someone else how to overcome that obstacle.

Here’s what I’m suggesting…
Sit down and write out, in detail, an article. In that article “teach” the audience how to overcome that obstacle.

This exercise will transform you from someone who has difficulty reaching a goal, into an expert on reaching their goal. Do this exercise for each and every obstacle you encounter, and I promise you, you’ll be amazed, shocked, and very grateful for the results you experience.
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Christopher Guerriero is Founder and CEO of The National Metabolic and Longevity Research Center, where he has devoted more than 15 years to studying people who have successfully mastered their metabolism. Christopher is the author of several books, including the world wide best-seller "Maximize Your Metabolism". Take a moment to learn about Christopher's Healthy Living Weight Loss Audio program!

*brought to you by FitnessandHealthAdvice.com

Longevity Foods By Christopher Guerriero

A handful of specific foods — if eaten every day—can increase life expectancy by as much as 6.6 years.

It has long been known that some individual foods—garlic and salmon, for example —can increase life-span by a certain amount. But a new study suggests that the longevity benefits of these foods are cumulative. In other words, you can enjoy an additional longevity benefit for each of these foods that you add to your daily diet.

The optimum longevity diet includes four servings of fish per week (preferably fish high in Omega fatty acids like Alaskan or Wild Salmon) and a daily intake of berries and vegetables, almonds and garlic.

The group reviewed the literature on how much each food cuts heart disease, blood pressure or cholesterol levels. A daily intake fish high in omega acids, for instance, reduces the incidence of heart disease by 32 percent.

They then worked out the combined effect of all these foods. Men who adopted the diet lived an average of 6.6 years longer than those who didn’t. In addition, they enjoyed 9 more cardiovascular disease-free years during that lifetime than those not on the diet. The corresponding differences in women were 4.8 and 8.1, respectively.

The international team of researchers believes that the diet is a safe, effective and nonpharmacological way to reduce deaths from cardiovascular disease and increase life expectancy. The study appeared in the December 18, 2004 issue of the British Medical Journal.
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Christopher Guerriero is Founder and CEO of The National Metabolic and Longevity Research Center, where he has devoted more than 15 years to studying people who have successfully mastered their metabolism. Christopher is the author of several books, including the world wide best-seller "Maximize Your Metabolism". Take a moment to learn about Christopher's Healthy Living Weight Loss Audio program!

*brought to you by FitnessandHealthAdvice.com

What’s Your Favorite Weight Loss Drug? By Christopher Guerriero

What’s America’s Favorite weight loss drug?

You guessed it—caffeine.

We use more caffeine than all other drugs—legal or illegal—combined. Want to know what the stuff is doing to your body and your health?

Here’s a quick overview.

BACKGROUND:

If you start the day with a strong cup of coffee or tea, you’re not alone. Americans ingest the caffeine equivalent of 530 million cups of coffee every day. Caffeine is the world’s most popular mood-altering drug. It’s also one of the oldest: according to archaeologists, man has been brewing beverages from caffeine-based plants since the Stone Age.

HOW IT PICKS YOU UP...
Caffeine doesn’t keep you awake by supplying extra energy; rather, it fools your body into thinking it isn’t tired.

• When your brain is tired and wants to slow down, it releases a chemical called adenosine.

• Adenosine travels to special cells called receptors, where it goes to work counteracting the chemicals that stimulate your brain.

• Caffeine mimics adenosine; so it can “plug up” your receptors and prevent adenosine from getting through. Result: Your brain never gets the signal to slow down, and keeps building up stimulants.

JAVA JUNKIES...
• After a while, your brain figures out what’s going on, and increases the number of receptor cells so it has enough for both caffeine and adenosine.

• When that happens, caffeine can’t keep you awake anymore… unless you increase the amount you drink so it can “plug up” the new receptor cells as well.

• This whole process only takes about a week. In that time, you essentially become a caffeine addict. Your brain is literally restructuring itself to run on caffeine; take the caffeine away and your brain has too many receptor cells to operate properly.

• If you quit ingesting caffeine “cold turkey,” your brain begins to reduce the number of receptors right away. But the process takes about two weeks, and during that time your body sends out mild “distress signals” in the form of headaches, lethargy, fatigue, muscle pain, nausea, and sometimes even stiffness and flu-like symptoms. As a result, most doctors recommend cutting out caffeine gradually.

CAFFEINE’S EFFECTS...
• Good: Caffeine has been scientifically proven to temporarily increase alertness, comprehension, memory, reflexes, and even the rate of learning. It also helps increase clarity of thought.

• Bad: Too much caffeine can cause hand tremors, loss of coordination or appetite, insomnia, and in extreme cases, trembling, nausea, heart palpitations, and diarrhea.

• Widely varying the amount of caffeine you ingest can put a strain on your liver, pancreas, heart, and nervous system. And if you’re prone to ulcers, caffeine can make your situation worse.

• If you manage to consume the equivalent of 70-100 cups of coffee in one sitting, you’ll experience convulsions, and may even die.

CAFFEINE FACTS...
• The average American drinks 210 milligrams of caffeine a day. That’s equal to 2-3 cups of coffee, depending on how strong it is.

• How you make your coffee has a lot to do with how much caffeine you get. Instant coffee contains 65 milligrams of caffeine per serving; coffee brewed in a percolator has 80 milligrams; and coffee made using the “drip method” has 155 milligrams.

• Top four sources of caffeine in the American diet: coffee, soft drinks, tea, and chocolate, in that order. The average American gets 75% of their caffeine from coffee. Other sources include over-the-counter pain killers, appetite suppressants, cold remedies, and some prescription drugs.

• What happens to the caffeine that’s removed from decaf coffee? Most of it is sold to soda companies and put into soft drinks. (Cola contains some caffeine naturally, but they like to add even more.)

• Do you drink more caffeine than your kids do? If you correct for body weight, probably not. Pound for pound, kids often get as much caffeine from chocolate and soft drinks as their parents get from coffee, tea, and other sources.
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Christopher Guerriero is Founder and CEO of The National Metabolic and Longevity Research Center, where he has devoted more than 15 years to studying people who have successfully mastered their metabolism. Christopher is the author of several books, including the world wide best-seller "Maximize Your Metabolism". Take a moment to learn about Christopher's Healthy Living Weight Loss Audio program!

*brought to you by FitnessandHealthAdvice.com

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