Tummy Tightener Exercise Program -- By Christopher Guerriero

The foundation portion of the program will last 6 weeks. During the first week, you will train your abs twice. During the second week, you'll increase that training to 3 times per week. And during the final four weeks of the program you'll expand your workouts to cover 5 days.

* Lying Leg Raises (lower abdominal exercise) - first complete 4 sets of slow, high tension work. Each set should be done to muscle failure; in other words, you can't do any more repetitions. Rest a minute between sets.

* Reverse Crunches (full Abdominal exercise) - after finishing the lower abdominal exercise, move on to the reverse crunch exercise. You should follow identical directions for this exercise.

Do not be surprised if your lower abs fatigue far more quickly than your upper abs. And do not be disappointed if in the first couple of weeks you are only able do a few repetitions for each set.

Your abdominal muscles respond quickly to training and in no time you will begin to feel your muscles getting far better tone.

Feel free to change the exercises that you do daily or you may stay with the ones that are suggested here.

Exercise Description:

Lying Leg Raises ...

1. Lie on your back on an inclined ab board with your head toward the raised end.

2. Grasp the end of upper bench with your hands to stabilize your body.

3. Bend your leg 15-20 degrees or until you feel your back relax.

4. Use your abdominal muscles to raise your feet in an arc to a position directly above your head.

5. Drop your feet in a return arc until they clear the bench.

6. Repeat until you can't do another rep.

Reverse Crunches ...

1. Lie flat on your back with legs extended. Raise your legs into a L position with your abs. You can flex your knees a bit.

2. Lower them to almost floor level and raise again.

3. Keep going until failure.
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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

Holiday Survival Pocket Guide By Jon Benson

As all of you know, I’m committed to seeing you through this Holiday Season with less body fat and more muscle! You can do this. You do not need to use this time of year as an excuse…in fact, it can be the strongest time of the year for you.

Why is that? Well, consider this: if you can actually progress between now and the begining of next year, just think what you can do in the New Year! Imagine the confidence you would have walking into the new year with a better body rather than entering the new year with more fat, less energy, and a “blah” attitude.

Let’s get started with my favorite Holiday Survival Tips…

Low Calories The Day Before - Simply reducing your calories to about half your normal intake the day before a larger meal can work wonders. This way you will balance things out over two days. Just be sure to eat frequently on the low-cal day so you don’t slow down your metabolism.

Low Carbs The Day After - Reduce your carbs to about 50 grams the day after your holiday meal. Yes, that means no leftovers (I’ll get to that in a second.) This will help your insulin levels return to normal, and get your fat-burning kicked off again after the feast. Be sure to get all of your carbs from veggies on this day.

Give Away Your Leftovers - This is a tip I mention every year, and it makes everyone really happy. Instead of making Aunt Edna feel bad about not taking a ton of food home with you, go ahead and accept her hospitality—and then give it away to people without food that very same day. These folks are pretty easy to find if you live in a big city. If not, a few phone calls to half-way houses will be all you’ll need to do in order to really make someone’s holiday very special. This also will save you from the temptation of having a ton of bad food around the house!

Keep Lean Protein High - Be sure to chow on the protein during your holiday meals. Keep the carb foods low to moderate. Spread them out over the day so you don’t eat too much all at once as well.

Drink A Ton Of Water - Drink about a quart of water prior to going to your festivities, and at least that much during and after. This will help flush the toxins through your system, and it will actually make you less hungry.

Keep Desserts To One Serving - Is it REALLY that much to ask? Enjoy a nice dessert after your protein-rich meal, but pass on the seconds. Remember, it’s not the last time you’ll ever eat pie… : )

Go For A Walk After Eating - Research shows that a 45-minute brisk walk after eating a high-fat meal can reverse the damage done to your arteries. Obviously it will help you feel better as well, and it improves digestion. Use this as a “family time” activity. Suggest a walk around a mall, or perhaps the town centre or neighborhood. Enjoy the time, and get more fit, all at the same time.
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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

Eleven Steps that Absolutely Guarantee you'll have the Body of your Dreams in 90 days or Less! By Christopher Guerriero

1. Persistence! - Violate this step and you'll never achieve permanent results. We recently conducted a 10 year study which proves that persistence is the single most important aspect of any diet or exercise program.

The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.

2. Workout around other people - Working out with others will get you about 43% faster results!!!

3. Don't take bad advice - Take ONLY the advice of those people who look strong & healthy themselves, and, whom you know to be knowledgeable about health & fitness!

4. Always keep an eye on your pulse - When doing aerobic or cardiovascular training! Keeping your pulse inside your 80% target heart rate zone will burn up to 9 times more calories. Dropping below your target heart rate will not burn nearly as many fat calories, and going above your target heart rate may lead to muscle breakdown.

5. Surround yourself with winners - One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. So if your goal is to weigh 135 pounds by eating healthy and living an energy full life - then seek out others who already live a healthy lifestyle and weigh 135 pounds. Hanging out with people who just talk about getting in shape but never take persistent action will ensure that you never reach your goal.

6. Know your outcome - Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.

7. Increase you water intake - Water is a key component to life. No living creature can survive without a fresh supply of pure water each and every day. If you do not consume enough fresh water every day, your body will age faster, appear fatter, be more susceptible to germs and colds, lose joint mobility, and much more.

Generally speaking, most people who weigh under 150 pounds require no less than 8-10 glasses per day, those who weigh between 150-250 pounds require about 16 glasses per day.

8. Watch where your calories come from - Without a doubt, we eat way too much sugar and fat. Moderation was the key in the past, now the key is moderation and the exclusion of junk food. One or two binges per year are generally OK if you are a normal healthy individual, but more is absolutely not OK.

9. Increase the number of meals consumed per day - On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unfair advantage over those who only eat the normal 3 meals (or less) each day.

10. Visualize Clearly and Often - Design your new body in your mind first. You cannot achieve your idea of the perfect body if you don't have an idea of what the perfect body means to you.

Take 10 minutes when you are sure not to be disturbed by people or phone calls, get comfortable, fully relax, then begin to dream about what you will look like when you have achieved your goal. Be specific, what will your calves look like, your legs, your butt, your lower back, your stomach, your chest, your upper back, your shoulders, your neck and your face. Then review this image as often throughout each day as possible (never less than 3x/day).

11. Cardio... Cardio... Cardio - Cardiovascular exercising does more for the health and the appearance of the human body than any other form of exercise. Learn how much and what type of cardio is right for your particular body. Then refer to step #1 and do it persistently.
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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