You by now you know everything you need to know about goal-setting, nutrition and cardio to get as lean as you want to be. But we’re not finished yet – there’s one final piece to the fat loss puzzle: Weight training.

It would be far beyond the scope of this single volume to teach you everything there is to know about weight training.

Arnold Schwarzenegger wrote a book about weight training called, “The Encyclopedia of Modern Bodybuilding” and it’s 736 pages long with 850 photographs!

Former Mr. Universe Bill Pearl also wrote a hefty volume on the subject with 638 pages called, “Keys to the Inner Universe.” Pearl’s book is so detailed, it has 151 exercises for the biceps alone!

Most people only associate weight training with building muscle and increasing strength. Few people realize the impact weight training has on fat loss. Weight training increases your lean body mass. Increasing your lean body mass speeds up your metabolic rate so you burn more calories at rest – and the number of calories you burn at rest (your basal metabolic rate) is directly proportional to the amount of muscle you carry.

For example, if man weighs 176 pounds with a body fat of 19%, his lean body mass is 142.6 pounds and his basal metabolic rate is 1770 calories per day. Suppose he drops his body fat to 9%, and then he builds back up to 176 pounds, while maintaining his bodyfat at only 9%. His lean body mass is now 160 pounds with a basal metabolic
rate of 1940 calories per day.

He now burns 170 calories a day more than before, with no additional exercise or calorie restriction! He even burns more calories when he’s doing absolutely nothing (even while he sits at his desk, watches TV or snoozes). Does an extra 170 calories a day make a difference? Well, let’s do the math: There are 3500 calories in a pound of stored body fat. Three thousand five hundred calories divided by 170 extra calories burned per day equals an extra pound of body fat lost every 20.5 days, which adds up to 17.7 pounds of extra fat lost per year with no additional activity.

It’s a common misconception that if you have a lot of weight to lose, you should lose the fat with cardio first before starting a weight-training program. Actually, the opposite is true; weight training always accelerates fat loss, although it happens primarily through an indirect mechanism. Muscle is metabolically active tissue that burns fat, and
lifting weights builds muscle, therefore weight training must be a part of every fat loss program. This doesn’t mean you need to look like or train like a bodybuilder, unless that’s your goal. It simply means that weight training is equally as important as aerobic training even when your goal is fat loss.

Aerobics by itself doesn’t cut it.

How to Build Muscle to Burn More Fat

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After receiving a few comments on what eating good fats can do and why not adding good fats is a bad thing, I decided to do some more research and give you reason why you should add good fat to your diet:

1. A zero fat or very low fat diet puts you into the starvation zone Low calories and skipping meals aren’t the only things that send you into “survival mode.” When dietary fat intake is reduced to less than 10% of total daily
   calories, this also sets off the starvation alarm.
2. A zero fat or very low fat diet causes large fluctuations in blood sugar. Fat slows down the release of carbohydrates into the bloodstream. When large amounts of simple and refined carbohydrates are eaten alone, they shoot rapidly into the bloodstream, creating a large spike in blood sugar.
3. A zero fat or very low fat diet causes greater insulin release. When your blood sugar spikes, your pancreas releases a lot of insulin to bring blood sugar back down to normal. Moderate amounts of insulin are necessary (and
   anabolic). Large amounts or insulin are lipogenic (cause fat storage) and anti-lipolyic (prevent fat release).
4. A zero fat or very low fat diet causes hormonally related hunger and cravings. You can have more willpower than a celibate monk in the Playboy mansion, but if you get hormonally induced hunger, you won’t to be able to fight it. Whenever there’s an unusually large blood sugar spike, it’s a law of nature that there must be an equal or greater valley. This blood sugar valley, known as hypoglycemia, is the cause of those intense, almost irresistible cravings that send you frantically to the nearest Baskin Robbins or Krispy Kreme store.
5. A zero or very low fat diet reduces testosterone Low dietary fat levels are correlated with low testosterone levels. For someone trying to become leaner and more muscular, this spells disaster.
6. A zero or very low fat diet can be deficient in essential fatty acids. Clinical fatty acid deficiencies are rare, but if you intentionally try to remove most of the fat from your diet, you could come up short of the “optimal” levels. Essential fatty acid (EFA) deficiency can impair fat burning, reduce your energy and cause a whole host
   of other problems. You’ll learn more about EFA’s in upcoming sections.

6 Reasons Why You Should Add Good Fats to Your Diet

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That’s right! After a long period of me practically eating zero fat diets, I took my results to a higher level with one small change to my diet – I added more fat to my diet.

But it wasn’t just any fat. Dr. Erasmus, the world’s #1 expert on dietary fats, says there are “Fats that heal” and “Fats that kill.”

Adding the wrong kind of fats can increase your blood cholesterol, clog your arteries, increase fat storage and wreak total havoc in your body. Adding the right kind of fats can increase your energy, increase fat burning, increase muscle-building hormones, increase your strength, improve insulin function, improve your skin texture and strengthen your joints. With benefits like these, “good fats” sound like some kind of wonder drug, and in many respects, the effects are almost drug-like. Surprisingly, these miraculous benefits can be obtained simply by eating small amounts of foods or oils rich in the healthy good fats.

Most books on nutrition give a long discussion on the chemistry of fatty acids. They are filled with charts of fat molecules and talk of hydrogen, carbon, bonds, double bonds, methyl groups and carboxyl groups.

Although I personally have a keen interest in nutritional biochemistry, I’ve always found that any time I started discussing this complicated scientific stuff in detail with my clients, they started dozing off or they just sat there, jaw agape, face expressionless in a blank stare like a deer caught in headlights.

During the 80s and early 90s, the magazines, television and nearly all the media pounded the message into our brains that fat was bad. No distinction was made between types of fats – the message was black and white; “Fat is unhealthy and fat makes you fat.”

This spawned an entire industry of fat-free foods such as cakes, cookies, candy, ice cream, yogurt, frozen dinners, lunch meats and nearly every other food you can think of. This was the age of the fat-free Snackwell cookies and Entenmanns cakes, and almost all of us partook of these deliciously sweet and seemingly guilt-free goodies. We ate them without fear because we believed it was okay since the label said “FAT FREE!” Even though the consumption of dietary fat decreased dramatically over the past two decades, a very strange thing happened: The incidence of obesity and health problems continued to rise through the 80s into the 90s and it still hasn’t stopped.

According to the National Center for Health Statistics, there was a 61% increase in the prevalence of obesity between 1991 and 2000. Today, there are more overweight people than ever before – 100 million, to be exact! Heart disease, diabetes and cancer are still three of the biggest killers and it seems there’s no end in sight to these epidemics.

Look at this Guy Burning More Calories

How to Increase Fat Loss and Burn More Calories

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But efforts to turn that tide are unique and underfunded, and the government killed one of the few programs proven to work, specialists said Wednesday.

Programs that target youngsters’ growing waistlines are sprouting around the country, an encouraging sign that the threat to children’s health is being taken seriously, said the report by the Institute of Medicine.

But no one knows which programs really help kids slim down, said the institute said in calling for research to identify best methods.

More troubling, the country lacks the national leadership needed to speed change, lamented an expert panel convened by the scientific group.

“Is this as important as stockpiling antibiotics or buying vaccines? I think it is,” said Dr. Jeffrey Koplan of Emory University, who led the IOM’s panel. “This is a major health problem. It’s of a different nature than acute infectious threats, but it needs to be taken just as seriously.”

To reinforce that point, Wednesday’s report spotlighted the government’s VERB campaign, a program once touted as spurring a 30 percent increase in exercise among the preteens it reached. It ended this year with Bush administration budget cuts.

VERB encouraged 9- to 13-year-olds to take part in physical activities, like bike riding or skateboarding. Slick ads, at a cost of $59 million last year, portrayed exercise as cool at an age when outdoor play typically winds down and adolescent slothfulness sets in.

The demise of the program “calls into question the commitment to obesity prevention within government,” the panel concluded.

Koplan was more blunt, calling it a waste of taxpayer money to develop a program that works and then dismantle it.

The Centers for Disease Control and Prevention is “trying to do everything we can to package the research and lessons learned from VERB so it can inform campaigns local groups might take on throughout the country,” responded CDC spokesman Jeff McKenna.

The report cites other examples of promising federal programs that have yet to reach their potential. Kids gobbled fruits and vegetables in an Agriculture Department school snack program, but it only reaches 14 states. And CDC’s main anti-obesity initiative had enough money this year to fund just 28 states starting childhood nutrition and exercise programs.

The report also lauded some creative state and local efforts, including:

• A California program, started in Marin County, to build new sidewalks and bike paths that’s getting more children to walk or bike to school.

• A community garden project in Harlem to increase inner-city youngsters’ access to healthful food and safe recreation.

• An effort by Arkansas schools notify parents when students are overweight. Combined with new school menus and physical activity programs, the initiative recently reported a leveling off of the state’s child obesity rate.

The IOM, which advises the government on health matters, in 2004 called for a joint attack on childhood obesity by parents, schools, communities, the food industry and government. Wednesday’s report was the first checkup.

“We still are not doing enough to prevent childhood obesity, and the problem is getting worse,” concluded Koplan, a former CDC director. “The current level of public and private sector investments does not match the extent of the problem.”

More than individual programs, a full-scale social change is needed so that healthful eating and physical activity becomes the norm, added panelist Toni Yancey of the University of California, Los Angeles.

Some 17 percent of U.S. youngsters already are obese, and millions more are overweight. Obesity can lead to diabetes, high blood pressure and cholesterol, sleep problems and other disorders.

Wednesday’s report shows “what the country is doing is like putting a Band-Aid on a brain tumor,” said Margo Wootan of the consumer advocacy Center for Science in the Public Interest.

Good to see someone like Dr Lynch doing something about this.

Child Obesity On The Rise. Are Your Kids Fat?

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Can someone please explain how Pepsi can bring out maggots in raw pork? As said on the title, it’s a 2 min clip of an experiment some couple conducted. They basically tried to draw maggots from store bought pork by pouring diet pepsi on it. I think you will find the outcome very surprising. not for the faint of heart.

WARNING: NOT FOR FAINT HEARTS!! After seeing the Raw pork and coke video. I decided to pour (not pepsi but) DIET pepsi and the result horrified me! Watch the video until the end to believe it.

So it got me thinking. What does Coke might have affected our stomach? Damn. I heard that the worms in pork doesn’t die even though you cook them. Not sure if it’s true or not but anyway, think about the effect of Coke to your stomach.

Feel free to share your scientific insights.

Scary Video – How Pepsi Reveals Maggots in Pork

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Muscle vs. fat

Muscle what makes your body solid, chiseled and athletic-looking. But muscle has more than aesthetic value. Your goal should be to build and maintain muscle not just for how it but also because of what it will do for you. Muscle is your secret weapon in your war against fat. Muscle is your “metabolic furnace,” burning calories even as you sleep and watch TV. Muscle is active tissue – it is the catalyst for a fast metabolism. Fat just sits there idly in clumps on your body. Worse than getting a nitrous oxide root canal. Unfortunately, most people pay little attention to their amount of muscle because they’re too busy worshiping the almighty scale. This is a huge mistake!

Most people are totally obsessed with scale weight. The problem with the scale is that it doesn’t tell you how much of your weight is fat and how much is muscle. Another problem is that scale weight can fluctuate wildly on a daily basis based on your water levels. This can blur the real picture.

Losing weight is very easy. Losing fat – and keeping it off – without losing muscle, is a much bigger challenge. If you simply wanted to lose weight, I could show you how to drop 10 –15 pounds over the weekend just by dehydrating yourself and using natural diuretics or an alli pill or some of the healthiest tea to drink. Bodybuilders and wrestlers do it all the time to make a weight class. But what good would that do if it’s almost all water and you’re just going to gain it all back within days?

If you want to achieve solid muscle gain or permanent fat loss and get off the diet roller coaster once and for all, you must squash your preoccupation with scale weight and instead judge your progress based on lean body mass and body fat. Ignoring the scale in favor of body fat is a difficult shift in mindset to make, but it’s essential to your long term success. So is rest. Make sure you’re getting enough rest at night. 6-8 hours is usually pretty good but the more you stress your body with muscle gains and fat loss the more you have to rest. If you’re not resting well check with a Doctor. You may need to get a sleep test to check for unusual sleep patterns or sleep apnea. Maybe I can suggest a natural sleep aid if you’re having trouble sleeping.

Height and Weight Charts Are Obsolete

One of the most common methods of determining your so-called “ideal weight” is the height and weight chart. These charts, often used by insurance companies, physicians, sports teams and the military, tell you how much you should weigh based on your height alone. Although these charts are still popular, they’re very misleading, especially to athletes and bodybuilders who carry more muscle than most people.

A 5 foot 8 inch male bodybuilder weighing 200 pounds would be grossly overweight according to a height-weight chart. However, such an athlete could have a body fat level well into the single digits with visible “six-pack” abs. On the other hand, people with “normal” body weights could easily be classified as obese when you take into account their body fat level. For example, a 105-pound woman could have 33% body fat.

A 172-pound man could be 27%. Both have “acceptable” bodyweights according to the charts, but their body fat levels put them in the “obese” category. These people, who have with low body weights, but a high fat to muscle ratio are what I call “skinny fat people.”

Height & weight charts don’t account for body fat

The reason for this discrepancy between so-called “ideal weight” and ideal body fat is obvious: “Ideal weights” from height-weight tables don’t take body fat into consideration; therefore, they can’t accurately recommend how much you should weigh.

Losing weight is not the same thing as losing fat. Weight loss is not a good thing if the weight comes mostly from muscle. Likewise, gaining weight is not the same thing as gaining fat (gaining lean body weight is always good). So forget about “ideal weights” and focus more on “ideal body fat.”

How to Build Muscle and Figure Out How Much Extra Fat You Carry Around

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Drinks with the highest caffeine content should also warn of potential health dangers, says Roland Griffiths, PhD, a professor of psychiatry and neuroscience at Johns Hopkins University School of Medicine, Baltimore, and senior author of a new report on the beverages.

“Many of these drinks do not label the caffeine content,” he says, and some energy drinks contain as much caffeine as found in 14 cans of soda.

The industry begs to differ, with spokespeople pointing out that most “mainstream” energy drinks contain the same amount of caffeine, or even less, than you’d get in a cup of brewed coffee. If labels listing caffeine content are required on energy drinks, they should also be required on coffeehouse coffee, says Maureen Storey, PhD, a spokeswoman for the American Beverage Association. It’s not like the Modafinil stuff you can get from a prescription.

Energy Drinks: The Back Story

Since Red Bull, the first energy drink to hit the U.S. market, launched in 1997, the market has boomed, Griffiths says, now totaling at least $5.4 billion a year in the U.S. Hundreds of brands are available.

Although the FDA limits the caffeine contents of cola-type soft drinks to 71 milligrams per 12 fluid ounces, no such limit is required on energy drinks, Griffiths tells WebMD.

“Makers of so-called “energy” drinks generally market them as dietary supplements,” says Siobhan DeLancey, an FDA spokesperson. Dietary supplements are regulated differently than food. The FDA does not approve or review the products before they are marketed.

Energy Drinks: Caffeine Content

Griffiths and his colleagues contacted more than two dozen makers of energy drinks, asking for caffeine content. Here are some of the findings:

(The caffeine content is in milligrams per serving. Although serving sizes vary, Griffiths contends that most people will drink the entire can, whatever the number of ounces.)

• Red Bull: 80 milligrams per 8.3-ounce serving
• Tab Energy: 95 mg per 10.5-oz serving
• Monster and Rockstar: 160 mg per 16-oz serving
• No Fear: 174 mg per 16-oz serving
• * Fixx: 500 per 20-oz serving
• * Wired X505: 505 mg per 24-oz serving

In comparison, according to Griffiths:

• Brewed coffee: 100 milligrams per 12-oz serving
• Instant coffee: 140 mg per 12-oz serving
• Brewed tea: 80 mg per 12-oz serving
• Mountain Dew: 54 mg per 12 oz. serving
• Dr. Pepper: 41 mg per 12-oz serving
• Pepsi Cola: 38 mg per 12-oz serving
• Coca-Cola Classic: 34.5 mg per 12-oz serving
• Canned or bottled tea: 20 mg per 12-oz serving

Some of the energy drinks have lower caffeine contents, Griffith says. Among the lower doses:

• Bomba Energy has 75 mg per 8.4-oz serving
• Whoop Ass has 50 mg per 8.5-oz serving

Are Caffeine Energy Drinks Dangerous to Your Health?

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You always want to look your best. You spend money on your hair and complexion and clothes. So why would you not want to also invest in your smile? Show your teeth when you smile! A smile says so much about a person and people who show their teeth when they smile are remembered more fondly as being happier than people who smile without showing their teeth.

There are so many products available, it is hard to know the right one to use, especially with the expense associated with them. However, if you would like whiter teeth, and especially if you drink coffee or tea or smoke, then the expense might be well worth your while.

Here is a program that will help ensure white teeth without a scary or expensive trip to the dentist:

First, go out and purchase teeth whitening strips. Although you should follow the directions on the package, you’ll probably be required to wear them once or twice a day for a couple of weeks in order to increase the whiteness of your teeth by several shades.

Once you have whitened your teeth with the strips, you may want to switch to the teeth whitening gel liquid. This is something you would put on your teeth overnight so that it would whiten your teeth while you slept. Typically, this gel only raises the whiteness of your teeth by a couple of shades, so it is a good way to maintain the whiteness of your teeth rather than a way to initially attain white teeth.

This plan is very easy to follow and will ensure that you get very white teeth at a reasonable price.

Your smile is an advertisement of the quality of your life. If your smile is a bright, white smile, it shows that you are a happy, healthy person who enjoys life to its fullest. You will see a difference in how people perceive you when you feel that you can freely smile wider because of your like-new teeth!

Whiten Your Teeth The Cheap and Easy Way

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In a recent study, scientists at University College in London found that people with Crohn’s disease, a chronic inflammatory disorder that causes ulcerations in the small and large intestines, encounter a lowered immune system response when trauma occurs in the body. Similar to what diabetes does.

“It’s very gratifying,” said lead author Anthony Segal, a professor of medicine at University College. “This is first time people know where to look, now that we understand what the cause of disease is. It will redirect research in this area,” he said. Their work will appear Saturday in the British journal The Lancet.

Crohn’s disease has become a prolonged enigma, the authors wrote, although it is considered by many to be a mixture of genetic predisposition and the effect of the body attacking its own immune system.

But Segal set out to test another hypothesis — that bacteria spreads and inflames the intestines due to lowered immunity in the body – and so he and colleagues took the unusual approach of inflicting trauma, in the form of biopsies and skin scrapings, to Crohn’s patients. He then observed how their white blood cells responded. Segal first took two biopsies at six hours apart from the rectums of Crohn’s patients and a control group of healthy people. He noticed that the inflammatory response to the trauma was only a quarter of what it should be, and that no neutrophils were present. Neutrophils are white blood cells that provide the first line of defense against foreign invaders in the body. Without the neutrophils keeping foreign substances at bay, bacteria and other organic debris can proliferate in the intestines. The body’s response to this bacteria boom could secrete inflammatory molecules and thus bring on Crohn’s disease. To boost this evidence of a failed immune response, and to find if the phenomenon only occurred in the bowel region, the scientists also sandpapered patients’ skin to see how cells responded. Again, they found very few neutrophils rushing to the trauma on the skin, even after 24 hours. This revealed a “systemic general abnormality, not a one-time (response),” Segal said.

In the last test, the researchers injected Crohn’s patients with killed e. coli bacteria, to find out if their bodies had abnormalities in dealing with bacteria. In normal people, there was a florid inflammatory response, with a tenfold increase in blood flow, but in Crohn’s patients, the blood flow was weak at best. The obvious question, then, was how to up blood flow and thus aid the neutrophils in doing their job, Segal said. Scientists in his laboratory were already working with nitric oxide, a chemical messenger that dilates the arteries and regulates the blood supply. It’s also a main ingredient in Viagra, a medication commonly used for erectile dysfunction. When Segal gave the patients Viagra both men and women the patients experienced a more robust blood flow. Kinda like when I’m trying to do some email archiving and the server crashes. LOL

“Here’s a drug well known for other things that restores blood flow admittedly in the forearm but which throws up a number of potential therapeutic avenues we now we need to test,” said Stuart Bloom, clinical director in gastroenterology at the University College London Hospitals, NHS Foundation Trust. Sunanda Kane, associate professor of medicine at the University of Chicago and an expert in inflammatory bowel disease, is familiar with the theory of weakened immunity with Crohn’s. But she said no one culprit can be identified for the condition instead, a combination of factors such as genetics and how the body handles bacteria come into play. Nonetheless, Kane said the study offers another piece of the puzzle in figuring out the disease.

“It’s an interesting study where they’re able to show what we’ve believed to be the case, and document it,” she said. “Its always nice to validate theories.” Kane also added she finds the possibility of Viagra as treatment infeasible because of the side effects of the drug. Most current treatments for Crohn’s involve suppressing the anti-inflammatory response, allowing the tissue to heal and relieving symptoms of fever, diarrhea and abdominal pain. With this new discovery, Bloom cautions people with Crohn’s disease not to scramble to buy Viagra. There’s still much testing to be done, he said. But it could be a promising direction for 1.4 million Americans who deal with the painful ailments of the disease.

“People have been working for 60 to 70 years on inflammatory abnormalities that underline Crohn’s disease. This is a new way of thinking about what might be a major abnormality,” Bloom said.

A Cure for Crohns Disease with Viagra?

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Laughing gas is primarily used by dentists to alleviate tension and anxiety in their patients. Moments after putting the mask over your nose you will begin breathing in nitrous oxide which will almost instantly make you feel completely relaxed. You may even find that you have a smile on your face. Imagine that…smiling while waiting for your dentist to begin your root canal?

One of the best features of Nitrous Oxide is that if you are trying it for the first time and you aren’t comfortable with the way it makes you feel, the effects can be stopped almost immediately by stopping the flow of the nitrous oxide that you are inhaling. Presto! Back to your normal self again.

If you have never used laughing gas for a dental procedure you may be wondering what the effects of inhaling the nitrous oxide are. Here is how it is most commonly described:

• slightly euphoric
• sense of well being
• feeling of calmness
• increased pain threshold
• tingling sensation throughout body
• warm sensation

Say you have to go to a cool dentist and have endodontic treatment, more commonly known as a root canal, and you are really nervous about the pain associated with this procedure. One of the ways to help you through your anxiety is the use of laughing gas. So you may ask yourself, “Do all dentists use nitrous oxide?“.

The answer is no. For some reason some dentist offices do not see the benefit to having this as an option in their practice. I guess it is just a personal choice for the dentist. The best way is to ask on the phone prior to making your appointment with the office. If the answer is no, I say find another office.

There are sites out there that will do the work for you. One that I found was the Sedation Dentist Network. This site will provide certified dentists in your area who believe that a patients relaxation it a huge part of their dental visit.

If you have to have a dental procedure like teeth whitening or a root canal, why not do it with a smile on your face?

Laugh Your Way Through Your Root Canal With Laughing Gas

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