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9/15/2006  |
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A long one
but a good one today. Check out the artilce by Rachel Cosgrove- great
stuff.
The
Story:
Why
We Care: Higher
bodyfat levels have been associated with increases the risk of many diseases,
including type 2 diabetes, high blood pressure, stroke, heart disease, and
certain cancers and when located around the abdomen, increases the risk even
further of developing the aforementioned conditions. As BF% increases so too
does the likelihood of these conditions worsening. Moreover,
BF% tells us much more than any scale ever could hope to. For example, there
are 2 guys who are the same height and each weigh exactly 240 lbs. Which one
is in better shape? Which one is more likely to have medical issues due to
his weight? From what we know now it is impossible to tell. But if we know
that one guy is 10% BF while the other is 25% BF we now have more to go on.
We now know that the second person is much more at risk of various metabolic
diseases (like diabetes) and at a significantly higher risk for
cardiovascular problems.
Testing
methods: The
American Council on Exercise has associated categories with ranges of body
fat.
The
Findings: What was
my BF%? I'll never tell. Joshua
Carter - Mr. 11.8% PS:
I
am working with Body
Fat Test, Inc. the Hi-Tech Mobile Body-Fat Testing clinic to
have a date at the North Hollywood Gym. It looks like early November- I will
keep you posted!
This
article appears courtesy of www.rachelcosgrove.com and www.f-heit.com
Are you
looking to put on a little extra pudge to keep warm? Maybe your boyfriend or
husband wants to see "more" of you? How can you put on that extra
layer of fat you've always wanted to fill out your jeans? Follow these five
recommendations and you'll be on your way!
The more
aerobics you do, the more your metabolism can slow down, the more efficient
your body will be at storing fat, especially if you're looking to gain some
size on your thighs! Recommendation:
Go to the gym every single day and find a treadmill or Stairmaster where you
can watch TV while you're working out. After all, you're going to be there
for a while. Do at least an hour per day, seven days per week at a very
steady state (you should be able to carry on a conversation easily the entire
workout). Why it
works to store fat: Your body will actually use fat as fuel during this
workout (you should be in the "fat burning zone") which will create
the perfect effect we want for the other 23 hours of the day - fat storing
mode. Yes, your body will adapt to become efficient
at storing fat. This
workout will do nothing to increase your metabolism either. You'll burn off
muscle, decreasing your lean muscle mass, and actually slow down your
metabolism.
The less
you eat, the lower your metabolism will go, which is optimal for storing body
fat. Recommendation:
Keep your calories very low and deprive your body. Keep your calories around
1000-1200 per day (which is starving) and don't eat more than 15 to 20 grams
of fat per day. You want your body to think it's starving so it'll hold on to
body fat at all costs. Also, don't drink any water. Drink juice instead;
it'll work wonders for expanding your waistline. Why it
works to store body fat: Every time you eat, your metabolism goes up. This
isn't good when you're trying to store fat. Eating enough food will fuel fat
burning, the opposite of what we want. You want your body to be in fat
storing mode, which is best accomplished by depriving it. Also,
count your fat grams and keep your dietary fat levels low. This will teach
your body to hold on to fat, another excellent method for putting on that
extra adipose tissue (body fat)! And drinking water will only cause you to
drop any excess water you're holding, therefore keep the water consumption
low to keep you fat and bloated!
Increasing
your lean body mass is the best way to increase your metabolism to burn fat.
So stay away from any weight training! Recommendation:
Don't touch the weights in the gym. Or, if you do, only lift ones that are
small enough not to build any muscle (you know the ones - the little pink
dumbbells in the ladies-only room). Why it
works to store fat: The goal is to keep your metabolism as low as possible to
turn your body into a fat storing machine. Any lean muscle would be bad news
when you're trying to gain fat because it would increase your metabolism and
cause you to burn more calories! Also, weight training will raise your
metabolism for the next 24 to 48 hours, which will never work to get that
body fat up!
Eating
meals less frequently is a great way to keep your metabolism in the gutter
all day long and will be ideal for storing fat. Recommendation:
The less often you eat, the better. If you can distract yourself all day and
skip a couple of meals, you'll set yourself up perfectly to store fat. And
never eat breakfast to assure that you start your day off in a fat storing
mode. For best results, don't eat anything until dinner and then just eat the
one meal before you fast again overnight. Why this
works to store fat: Again, every time you eat, your metabolism increases. If
you skip a meal, your metabolism will drop, and if you skip more then one
meal you can get that metabolism running very slow - perfect for storing body
fat. Having a sluggish metabolism is ideal if you want to put on the chub,
and this is a great way to achieve it.
Doing the
same workout each time will confirm that you haven't become any stronger or
more fit, but instead have stayed exactly the same or become worse. Recommendation:
Go to the gym every day and do the exact same thing. Get on the same cardio
machine, in front of the same television, and walk the same speed everyday. Why this
works to store fat: This will ensure that you don't gain any lean body mass
and that your workout won't limit your fat storing capabilities. You don't
ever want to push yourself harder than you're used to. Follow
these guidelines to an all new, plumper you! Wait just
a darn minute... Hold on.
You say you want to lose
body fat? Oh, okay, then make sure you aren't making the mistake of following
any of the above guidelines! You'd actually want to do the exact opposite of
each of the above rules to see a leaner physique in the mirror.
1) Do interval
training instead of steady state aerobics to increase your metabolism and get
your body revving to burn fat all day long. So, instead of walking on a
treadmill at the same pace for 30 minutes, you'd walk two minutes then run
for a minute or two, then walk again. Alternate between high and low
intensity. You can do the same on an exercise bike or whatever activity you
choose. This works extremely well for fat loss! 2) Fuel your body
with high quality protein, complex carbohydrates, and good fats. Your
calories should not drop below 1400 to 1500 per day and your fat intake
should be 30% of your diet. This will keep your metabolism burning hot -
perfect for fat loss. 3)
Lift
weights and don't be afraid to push yourself beyond what you're used to;
that's how you get your body to change for the better. Every ounce of muscle
you put on will increase your metabolism and keep you in a constant fat
burning state! And remember, weight training doesn't make women big; it makes
them firm. 4)
Eat
5-6 meals a day. Every time you eat, your metabolism goes up, so eat
something healthy every couple of hours to keep your body revved up to burn
fat. 5) Change your
workout every 4-6 weeks. Your body will adapt and you'll need a change to
create a new stimulus to continue building muscle and burning fat! May you
reach all your goals and get the body of your dreams! Stay focused!
Discovered: The Fountain of Youth! What if I
told you that the Fountain of Youth had been discovered and that you could
reap the benefits of its life-extending, body-enhancing powers today? You
would probably think I had either lost my mind or that I was about to pitch a
new line of supplements to you! But it’s true, the Fountain of Youth exists,
and I need you to read on, because these next few paragraphs will change the
way you view your body forever: Age creeps
up on you in the form of lowered metabolism, easier weight gain and aching
muscles and joints. In
fact, at the age of 50 most people begin to lose 12% of their muscle strength
and 6% of their muscle mass with each passing decade. It’s no
wonder that for centuries people have been so intrigued with finding the
Fountain of Youth! But did
you know the real culprit behind age-related ailments? Disuse That’s
right—your body feels the effects of aging most when you don’t use it! Makes
sense, doesn’t it? In youth we are generally active and vigorous, and as the
years pass by we tend to be more cautious and less apt toward physical
activity. This disuse takes quite a toll on our bodies. Exercise
is
the Fountain of Youth. Exercise
is the only proven way to drastically combat aging and to regain your
youthful body. In
fact, most people are able to regain up to 1/3 of their muscle strength and
mass after participating in an exercise program for just a couple of months.
Many studies have also shown that seniors who exercise regularly live longer
than those who don’t. Isn’t that amazing! What if
you aren’t 50 yet—maybe not even 40? Should you simply sit back and relax,
since aging is so far off in your future? No! If you are younger than 50, I
still have one piece of advice for you—exercise! By making exercise a part of
your daily life you are in the position to arm yourself against ever feeling
the full effect of aging on your body. What a powerful thing! And guess what?
Exercise brings you a plethora of other benefits as well. And you
thought that exercise was only useful for losing weight! Not only will
exercise increase your strength and muscle mass, check out this list of the
proven benefits of exercise:
Wow! Did
you know that exercise could do all of that for you? It has been proven that
regular exercise will help keep you younger even as your age increases. And
we are talking about both physical and metal youth. So now
that you know the secret power of exercise, what should you do to harness it?
Participate in a
regular exercise program and feel younger and more vibrant than ever!
Making the decision to get into shape will be the best one you make in your
life, and I encourage you to contact me to jump start your exercise program. Are You Hungry? When
you find yourself reaching for a candy bar—WAIT! Are you really even hungry?
Or are you simply eating out of habit? Next time you find yourself
gravitating toward a junk food fix do a short burst of physical activity
instead. A dozen jumping jacks, 15 crunches, a walk around the block… you get
the idea! By the time your heart rate returns to normal you will find that
your craving has passed—and not only did you save yourself from empty
calories, you burned extra calories as well! Now it’s time to pay it forward. Do you know anyone who could
benefit from this valuable newsletter? If so, please forward this email to
them or just use the “refer a friend” link below. See you in a couple weeks
with more fitness tips, recipes, and articles! |
Joshua
Carter Body
Transformation Expert 818-766-8888 Successes
The Tripps
Norm
Scot
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About the Author:
Email: joshua@carterfitness.com |
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Joshua Carter
5126 Lankershim Blvd. North Hollywood California 91601