The Ultimet Guide to Female Fitness.....

It is clear that women do not have the hormonal support (testosterone) to gain muscle mass like men. Therefore, the fear of becoming big and bulky and looking like those huge guys you stay clear of at your gym is unwarranted. The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights.
Women’s testosterone levels are a fraction of men’s testosterone levels. Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. As you can see, men’s testosterone levels are SIGNIFICANTLY higher than women’s. Now you may be saying, “I have seen some female bodybuilders who are very muscular and look similar to men in their build.” The real reason they look like that is they are most-likely using exogenous testosterone injections and/or other anabolic steroids.


Studies have shown that men and women do not need to train differently.

If you are a woman and want to gain muscle and improve your shape and curves, then you are going to have to lift heavy weights. This means that instead doing endless reps with light weights, as the media often prescribes women to do, you need to lift some heavy weights and really challenge yourself! While performing high rep sets (15-20 reps) does have some benefit, it is not optimal to adding muscle mass.
Here is a very vague overview of rep ranges:

1-5 reps = Strength
6-12 = Hypertrophy
12+ = Endurance

That is very superficial overview of rep ranges as there is a lot of crossover of adaptations between rep ranges. For example, many people grow lifting solely in the 1-5 rep range and 12+ rep range. But it gives you an idea of the weight you need to lift to grow; a weight that you can complete for at least 6 reps but not more than 12 reps.
Diet & Nutrition

Men and women do not need to train differently to see results, but what about diet? Should women eat differently than men? Not really. Men’s and women’s metabolisms are very similar except that women burn a greater ratio of fat to carbs than men. This may be one of the reasons women do well on lower carb diets. The main thing that needs to be adjusted is one’s total caloric intake. Women need fewer calories than men because men have more muscle mass and less fat (relative to total bodyweight) than women. The amount of protein, carbs, and fat will be dictated by the amount of calories one eats.

We have shown that women do not need to train or diet much differently than men. Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps?

This is most-likely due to not being informed, or even misinformed (by the media), about how women should train. What about diet? One of the most common breakfast meals recommended to women is yogurt and a banana. Now there is nothing wrong with eating a yogurt and banana, but where is the protein and essential fatty acids? If you are a woman trying to gain lean muscle, you will need to eat adequate protein and good fats (essential fatty acids). It is time to stop listening to the media and misinformed individuals and time to become educated and get results. In this article, we will go over some basic diet and training information and then direct you to where YOU can get diet and training help and direction!


Dieting for Women — General Guidelines

Before we get into the recommended diets for women trying to lose fat and gain lean muscle, let’s go over some general diet guidelines.

Calorie Control

The biggest factor in a diet is calories in versus calories out; your total calories will determine if you lose or gain weight. Eating too many calories will lead to fat gain. But if you don’t eat enough calories you will not gain lean muscle. Setting a target calorie intake and counting the amount of calories you eat each day is vital to losing fat and gaining lean muscle.
Macronutrient Manipulation

While your total caloric intake is the most important diet factor, the ratio of protein to carbs to fat can dictate whether the weight you gain/lose is muscle or fat. A diet that contains 80% of calories from carbs, 10% from protein, and 10% from fat will produce different results than a diet containing 40% of calories from carbs, 40% from protein, and 20% from fat.
Stay Hydrated

You should drink plenty of water every day. Try to drink at least eight glasses (or 64 oz.) of water per day. The benefits drinking water provides are optimal hydration as well as a feeling of “fullness” without added calories. Sometimes people will mistake thirst for hunger. Because of this, staying hydrated can also prevent overeating.
Quality Control

Choose fresh, wholesome foods over pre-packaged, processed foods. Packaged foods are loaded with preservatives, especially sodium and saturated fats, and often have high amounts of sugars, such as high fructose corn syrup.

You will be amazed at how fast you can lose fat just by packing meals from home rather than purchasing fast food or packaged foods. You also will save a lot of money!

Insulin Control

Insulin is the “storage” hormone. When it is secreted fat burning is blunted. By controlling insulin secretion by choosing low GI carbs you can decrease fat gain/increase fat loss. Stable blood sugar levels also improve energy levels and ones mood. All of our diets as based around insulin control, leading to leaner muscle gains with little to no fat gain.
Adequate Protein

In order to gain lean muscle you need to eat enough protein to sustain the creation of new muscle proteins. You may not be used to eating the amount of protein our prescribed diet recommends, but once you get into the groove you should not have any problems and will enjoy how full and satisfied you feel.
Essential Fats

Essential fatty acids (EFAs) are vital to the proper functioning on your body. Dietary fats got a bad rap due to the diet fads of the 80’s and 90’s, which promoted eating as little fat as possible, but in reality EFAs are needed by the body and are part of a healthy diet. Eating fats does not equate to getting fat. In fact, most EFAs help support the fat burning process and maintaining a lean body. Do not be scared to eat good fats. EFAs are not the enemy. Also, be sure to supplement with a QUALITY EFA product, such as Scivation Essential FA.

Women do not need to diet much differently than men. One metabolic difference between men and women is women burn a greater ratio of fat to carbs than men, which is the reason why women tend to do very well on a low carb diet. Due to this fact we recommend women follow a low-carb (not no carb) diet to lose fat and gain toned, lean muscle.

Curve Appeal—Exercises to Help Add Sexy Curves

What is the most common thing you see women do in the gym? Cardio. And if they do lift weights the pick up a 5 pound dumbbell and do endless reps. As we have discussed, women need to lift heavy, challenging weights just like men in order to gain muscle. While machines do provide sufficient stimulation to gain muscle, nothing can beat free-weight/compound exercises.

Now, we will go over a few free-weight and compound exercises that we will incorporate in the weight training presented.

Deadlifts

Deadlifts are a full body exercise, meaning it stimulates just about every muscle in the body. Deadlifts hit the legs, back, traps, abs, obliques, etc. Deadlifts are a must for building a fully developed body. If you don’t do them, you are selling your results short.
Squats

Squats are perhaps the most effective exercise you can do for overall leg development. Free-weight barbell squats are a compound exercise that hits the entire upper leg, quadriceps, hamstrings, and glutes. Like deadlifts, if you don’t squat you are selling yourself short. These are a must for sexy, toned legs.
Lunges

Lunges are great for targeting the glutes, hamstrings, and quadriceps. Lunges will help tighten up your legs and butt and give you the curves you want.
Pull-Ups

Pull-ups work the muscles of the back, biceps, and forearms. Most gyms have an assisted pull-up machine, so if you cannot do pull-ups with your bodyweight, this machine will allow you to do pull-ups with less than your bodyweight.
Dips

Dips work the muscles of the chest, shoulders, and triceps. Dips are a great exercise for overall upper body development, especially the shoulders and triceps.
Most gyms have an assisted dip machine, so if you cannot do dips with your bodyweight, this machine will allow you to do dips with less than your bodyweight.

Exercise Tips: Form Over Ego!

We cannot stress enough how important it is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles. For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury.
Warm-Up Properly

You should perform 1-3 warm-ups sets before working a given muscle group. For example, I you are going to bench press 85 lbs for your work sets then do a warm-up set with 45 lbs (just the bar) and then a set with 65 lbs before trying to bench press 85 lbs.
Rest, Don’t Nap, Between Sets

We recommend 60-120 seconds of rest periods between sets. This allows your body to recover some of its expended ATP but is not so long that you lose the flow of the workout. Remember, the goal is to get in and out of the weight room in 30-45 minutes.
What if I Miss a Workout?

If you miss a workout, simply work your schedule so you get back on track. Do not skip a workout! You have three off days per week. If you miss Tuesday’s workout then try to do it on Wednesday and then get back on your normal schedule.

You now have a complete 12-week workout program. Next we are going to discuss a topic that will interest all women, why do trouble areas of fat exist?

Tricep, Thigh & Booty Fat: Why “Trouble Areas” Exist

Most women have “trouble areas” or places on the body where the most fat is stored and it is difficult to get rid of. In most women these areas are primarily the thighs, glutes (butt), and in some women the triceps (back of the arms) and “love handles”. After dieting to lose weight and tone up these trouble areas the last thing you want to do is regain excess fat. If you don’t keep your diet clean and controlled you will gain fat, and it will most likely be in these trouble areas. We will go over why these trouble areas exist and then outline a plan to keep these trouble areas lean and sexy while adding lean mass.

Simply put, some areas in the body have more receptors that block fat breakdown than receptors that increase fat breakdown. In men, these areas are the lower abs and love handles. In women, they are the thighs and butt. We will discuss the physiological factors controlling fat loss and then go over a stubborn-fat cardio protocol and then beneficial supplements for losing stubborn fat.

Stored Triglycerides—Body Fat We Want to LOSE

While all cells contain some fat, it is mainly stored in muscle (intramuscular triglycerides) and in adipose tissue (body fat). Adipose tissue is the body’s main fat storage site and the fat we all want to lose. Adipose tissue is divided into individual cells called adipocytes. These adipocytes hold stored triglyceride (1 glycerol molecule bonded to 3 fatty acids) droplets, which serve as a source of energy for the body. These droplets make up 95% of adipocytes’ volume. In order for this storage of potential energy (60,000-100,000 kcal) to be used and to LOSE BODYFAT (everyone’s goal), it must be mobilized through lipolysis (the breakdown of triglycerides).

Lipolysis involves splitting the triglycerides into a glycerol molecule and 3 separate fatty acids (FFA). Once the fatty acids diffuse (exit) from the adipocytes, they bind to plasma albumin (a protein in the blood) in order to be transported to active tissues where they can be burned. In order to lose body fat, the fatty acids must be burned!

Transport of FFA to be Burned!

Blood flow is of prime importance to the transportation of FFA away from adipocytes and through the circulation to active tissues where they can be burned. This is especially important during exercise where energy requirements are heightened.

Low blood flow could cause the accumulation of FFA within adipose tissue resulting in less available FFA to be oxidized and a greater chance of FFA to be turned back into triglycerides. It has been found that the stubborn fat areas (thighs and butt) have poor blood flow. Therefore in order to get rid of stubborn fat we must increase blood flow. What is the best way to increase blood flow? Exercise! In addition to this certain supplements can also increase blood flow (more on this later). Increasing blood flow throughout the body will assist in losing weight by transporting FFA to where they can be burned.
FFA Oxidation—Burning Body Fat

When the FFAs reach muscle tissue, they are transported into a muscle cell. Once in the muscle cell, the FFAs can re-esterfy (rebind) with glycerol to form triglycerides to be stored in the muscle or bind with intramuscular proteins to be used for energy production in the mitochondria. In the mitochondria, the fatty acids undergo beta-oxidation, meaning they are burned for energy.

We want the FFAs to be burned in the mitochondria. Increasing energy demands through exercise is the best way to accomplish but there are supplements that can help give you an extra boost.

Summary Thus Far

Stubborn fat areas are caused by a high density of Alpah2 receptors and poor blood flow
Lipolysis must be increased in order for FFAs to be burned
Blood flow to adipose tissue and transportation of FFAs away from adipose tissue is vital to fat loss
FFAs must be BURNED to body fat loss to occur
Exercise is the best way to increase blood flow to adipose tissue, transportation of FFAs, and oxidation of FFAs

Knowing these facts allows us to choose supplements that will assist in burning through stubborn fat. The next chapter will go over a cardio protocol that can help burn stubborn fat and then go over some supplements to help burn fat in stubborn areas.

The Stubborn Fat Cardio Protocol

We learned that NE/E activate the receptors that stimulate lipolysis (fat breakdown). Research shows that NE/E secretion increases with exercise intensity. In addition, as cardio duration increases fat utilization increases while carbohydrate utilization decreases. So we need to perform high-intensity cardio for a long duration of time to maximize fat burning. The only problem is one cannot maintain high-intensity cardio for a long duration.
So how can we overcome this while maximizing fat loss?

By doing the following: 10-15 minutes HIIT followed by 15-30 minutes of Low-Intensity Cardio.

High Intensity Interval Training or HIIT is training where you alternate between intervals of high-intensity and low-intensity exercise. An example would be sprinting all-out for 100 meters then walking for 100 meters then repeating. One cannot sprint at full intensity for a prolonged time because sprinting and any other form of high-intensity cardio utilizes the anaerobic energy systems, specifically the Phosphocreatine system, which power short-term activity. After going all out, one must rest and give the Phosphocreatine system time to “recharge”. Additionally after sprinting all-out a couple times you are going to start feeling fatigued. After 10 sprints you are pretty much worn out. While you might not be able to sprint at full speed anymore you can still walk and jog as the intensity is not as high as sprinting and other uses the aerobic energy systems.

Knowing this we can setup a cardio program to maximize fat burning:

15 seconds all out followed by 45 seconds of low-intensity cardio
Repeat 10-15 times.
15-30 minutes of low-intensity cardio

This cardio could be done on the treadmill, elliptical, bike, running track, etc. We usually recommend the elliptical machine as it is low impact and easy to change speeds. We also recommend doing the Stubborn Fat Cardio Protocol separate from weight training, either first thing in the morning (if training in the evening) or on off days from the gym. To start, we recommend doing the Stubborn Fat Cardio Protocol 2-4 times per week.

In addition, you can perform low-intensity cardio post-workout or on off days if Stubborn Fat Cardio is done on weight training days. This is optional, but will speed up fat loss. We recommend having at least one day a week completely off from all exercise.

Conclusion and Summary of Main Points

We have gone over a lot of information and hopefully helped you understand the way women need to diet and train in order to gain lean muscle and lose fat. To make things easy, we will now summarize the main points of this Women’s Bible.

Women will not get big and bulky from lifting weights, but instead lose fat and gain lean, toned muscles.
Women should lift weights just like men.
Women do not need to diet differently than men, but need to calculate their needed caloric intake based on their weight.
Women burn a greater ratio of fat to carbs than men and tend to do well on low-carb diets.
Calorie Control, Macronutrient Manipulation, Staying Hydrated, Eating Quality Foods, Insulin Control, Eating Adequate Protein and Essential Fats are all vital to a healthy diet and gaining lean muscle.
Stubborn fat areas are caused by a high density of Alpha2 receptors and poor blood flow.
Lipolysis must be increased in order for FFAs to be burned
Blood flow to adipose tissue and transportation of FFAs away from adipose tissue is vital to fat loss.
FFAs must be BURNED to body fat loss to occur.
Exercise is the best way to increase blood flow to adipose tissue, transportation of FFAs, and oxidation of FFAs.
The Stubborn Fat Cardio and Supplement Protocols are great ways to get rid of stubborn fat.
The Xtend + VasoCharge stack is the Ultimate Workout Nutrition Stack, making sugary sports drinks obsolete.
Consistency is the key to success. Create a workout schedule and diet and stick to it!

There you have it! It is time to put all this information to action and gain the sexy muscle and curves you’ve always wanted. Time to get your hottest body ever!

Rich Fit / Fit Tips

Fit tips / supplements..

Here are two to add to your list.


GoJi berries

Why do people use goji berries?
Goji berries have been used for 6,000 years by herbalists in China, Tibet and India to:

* protect the liver
* help eyesight
* improve sexual function and fertility
* strengthen the legs
* boost immune function
* improve circulation
* promote longevity

Goji berries are rich in antioxidants, particularly carotenoids such as beta-carotene and zeaxanthin. One of zeaxanthin's key roles is to protect the retina of the eye by absorbing blue light and acting as an antioxidant. In fact, increased intake of foods containing zeathanthin may decrease the risk of developing age-related macular degeneration (AMD), the leading cause of vision loss and blindness in people over the age of 65.

In recent years, goji juice has become popular as a health beverage. Companies marketing goji juice often mention the unsupported claim that a man named Li Qing Yuen consumed goji berries daily and lived to be 252 years old.

Salba seed-

Omega 3s, Fiber, Antioxidants, & Much More...

Salba is the richest whole food source of Omega 3 fatty acids and fiber found in nature. Gram for gram, Salba provides eight times more Omega 3s than salmon, four times more fiber than flax, six times more calcium than whole milk, 30 percent more antioxidants than blueberries, and much more. Salba is all-natural, has no trans-fats, very few carbohydrates, and is certified Non-GMO, Vegan, Kosher, and Gluten-Free for those who suffer from celiac disease.

Ask AbFitt: How Do I Get Ripped?

Ask AbFitt: How Do I Get Ripped?


Question submitted by Bill Shefferd
Princeton NJ:

I run 10k every other day and I do an hour of BodyPump on the opposite days. I eat well around 85% of the time, sticking to foods like oatmeal, egg whites, chicken breasts, whole wheat bread with natural peanut butter, apples, oranges and almonds. I am lean & fit but NOT ripped and have very little muscle. I want to look good in my clothes and ripped when they come off!
What can I do to get ripped, really RIPPED? Naturally?

AbFitt- I've seen trouble like this before. I'm no detective, but this sounds like a case of "Skinny-Fat-itis" caused by excessive cardio and a lack of lifting! If you train religiously & eat good foods, but don't have a (ripped & muscular) body, you might need to pound the pavement less and move iron more. I know it's hard to hear, but there's no way you can maintain a lot of muscle running 10k every other day followed by an hour of BodyPump on opposite days.

Even though BodyPump classes utilize weights, BodyPump includes a significant cardiovascular component. Cardio is important for fat loss, but eventually you have to be careful that you don't do too much.

Listen: performing too much cardio can be counterproductive to your ripped goals!

With excessive cardio every day, you'll start burning muscle as opposed to losing fat, and the end result will be that skinny-fat, long-distance-runner look. It doesn't sound like this is the ripped, lean physique you want. I've seen many people train this way. Most of them get that stringy look and end up with considerable amounts of fat on their bodies.

So, what's the solution?
Less Cardio, More Iron

First, cut your cardio in half and incorporate more weight-training in your weekly routine. You should be weight-training at least 3 to 4 times per week, which will allow you to build muscle and burn fat at the same time. Weight-training is one of the most important components in getting ripped.

The extra muscle tissue you gain will burn fat. Why? Muscle tissue uses almost three times as many calories as fat, even while resting! If you add 2 to 5 pounds of muscle through weight-training, you can expect to burn up to 100 more calories per day. Muscle is the key to getting lean!This goes for the ladies as well. Don't think you can get the body you want without lifting some serious iron. News flash!!! You can't! No pill, no food, no cardio will do what one hr of some weight training will. Case closed!

Timing Is Everything

There are also different theories on when you should do cardio. For fat loss, should it be before you lift or after?

The answer lies in a study conducted at the University of Tsuken (Japan), published in Medicin & Science. The study used ten 23-year old male students. The students had to cycle for 60 minutes at 50 percent of their V02 max. They cycled before they weight-trained and after they weight-trained on two separate days.

The male subjects lost more fat doing cardio after they lifted instead of before! Researchers attributed the increased fat loss to heightened levels of adrenalin and noradrenalin after resistance training. You also have a higher GH (growth hormone) peak after you lift weights, which is another significant advantage to post-workout cardio. Growth hormone typically stimulates fat burning annd muscle recovery.



FAT BURNING

Although weight-training and the right amount of cardio is important to overall fat loss, you still have to eat the right fat-burning foods.

One of my favorite fat-burning foods that can also help you slowly build muscle is oatmeal. Oatmeal is a great fat-burner food, but watch out for heavy sugar in the single-serving packages.

Another fat-burning favorite is chicken breast. Make sure when purchasing a chicken breast that it is lean with minimal fat. I also like egg whites, which are great for dieting and losing weight. Last is asparaguss, a great fat-burning food. It has natural diuretic effects and contains a chemical called asparagine, an amino acidd that directly affects the cells and breaks down fat.

If you can incorporate all of these essentials - nutrition, resistance training and proper cardio timing - you can overcome Skinny-Fat-itis and turn yourself into a ticket stub: ripped, really ripped!

Cardio & Carb Cycling For Fat loss

We all want to make changes to our bodies, and the single biggest change people say they want is to drop body fat. This may be in preparation for a competition or photo shoot, or simply to look and feel better in the skin they’re in. Once the desire to lose that fat is there, many people make the mistake of making drastic changes to achieve quick results. But quick results usually don’t come, frustration does instead – no matter how hard they train, or the many hours doing cardio, the unwanted fat remains. I always used to tell my clients that ‘you can’t force fat, only coax it’, because the simple truth is that when the body faces drastic changes in either diet or training , it enters a state of alert. This is when the body quickly locks tight its fat stores, which can be thought of as the body’s survival energy tanks, and instead breaks down energy stored in muscle to become its fuel. Not the kind of weight you want to be losing!

Unfortunately, there is no quick-fix that will lose you 10 lbs of fat in as many days – if you did manage to lose that amount of weight in those days, most of it will be water, some will be muscle, and a very small amount may actually be fat. In this situation, you’d be sacrificing muscle solely in order to drop a few pounds – and then in all likelihood put those pounds back on within a few weeks, but not in the shape of muscle, as your body would retain more water due to the water lost, and you’d have a slower metabolism due to loss of muscle.

So what’s the answer? Well, there is a combination of cardio and dieting that will allow you to lose the fat, but keep all your hard-earned muscle. A realistic timescale, depending on how much body fat you want to lose, is anywhere between 10 and 16 weeks. This may seem like a lifetime, but just think how long it took to build up your new muscle. It also took time to put on all that fat, and it’s going to take some time to shed that fat too. But with this approach, the loss will be gradual and manageable, plus you’ll be able to keep it off without having lost much muscle. Now that’s got to be worth something, hasn’t it?

Well, if you’re still reading and ready to commit to losing the fat for good, then read on – this really is going to change your life!

More often than not, most of us when starting a new plan get a little over excited and change too many things at once in the hope that it will speed up fat loss. Remember what I used to tell my clients – you can’t force fat loss. The clients who saw the biggest fat losses were the ones who listened and changed one variable at a time. So I have a couple of steps for you to take, in turn.

The first step is to cut your calories from carbohydrates by no more than 25%. Dropping your carbohydrates from foods such as oats, yams, pasta and potatoes by too much will leave you feeling weak and unable to train with the intensity that the body needs to hold onto muscle tissue. A drop in total calories greater than 15% would also lower testosterone levels in men, which would also add to the muscle loss. So keep the reduction in calories from carbohydrates to no more than that 25%.

It’s important to note that the reduction in calories should only come from calories from carbohydrates, not protein or fats. As a rule of thumb, you should still be eating from 1 to 1.5 grams of complete proteins (those from meats, eggs or whey) per pound of lean body mass every day. The easiest way to do this is just to cut ¼ of your carbohydrates from each meal. Expect to lose between ½ to 1 pound of fat a week.

The next step is to add cardio work, but only when you see the loss of fat each week start to slow. Start with 30 minute sessions at 75-80% of your maximum heart rate. I’ll point out here that while a lower intensity within a 55-60% training heart rate zone would use a greater percentage of fat for fuel, working at a higher intensity can nearly double the total calories burned in the same period, meaning more fat is burned. So I recommend the higher intensity.

Gradually build your cardio up to no more than 45 minutes at that same heart rate figure. You should be doing this 5 or 6 times per week, ideally early in the morning on an empty stomach. As you will have not eaten anything in the night, you will have reduced levels of sugar available in the bloodstream – therefore your body will immediately start to tap into fat stores for fuel by doing the cardio first thing.

Remember to cap the cardio at 45 minutes, as any more time than this will affect your ability to recover from your weight workouts. This is because increased endurance work begins to reduce the main muscle fibers that are associated with growth – type 2b – and start to increase the use of type 2a fibers – the ones with less potential for growth. In short, too much time spent doing cardio will decrease testosterone levels, and leave your muscles looking flat.

The best way to maintain this high level of intensity is to use intervals that require you to work as hard as you can for 3 minutes followed by 2 minutes of recovery at a low intensity. I find this is best achieved on a stationary bike, although you can use any other piece of cardio equipment providing you can perform those intervals of high intensity followed by recovery at a lower intensity. Psychologically, performing 9 intervals of 3 minutes all-out work, each followed by a 2 minute recovery period, is easier than trying to maintain than a steady pace at that intensity for the same 45 minutes. The total number of calories burned from doing intervals rather than at a constant level is also far greater.

Let’s move on to diet rotation. Once you’ve built up to performing up to 5 to 6 cardio sessions a week, as mentioned above, you can begin the next step and bring everything together by rotating your carbohydrate intake, where the calories are low for 3 days and higher on the 4th day. Depending on the amount of body fat that you wanted to lose, you can reduce your daily intake of calories from carbohydrates by a further 25% before starting the rotational cycle, although remember that too fewer carbohydrates will leave you feeling weak and unable to recover from the weight workouts.

The advantage of rotational dieting is that you are able to burn more fat and hold on to more muscle than if you were to just stay on a low calorie diet. This is due to the muscle energy (glycogen) decreasing over the 3 day lower carb period, changing the metabolism to burn more fatty acids for fuel. Also, by eating fewer carbohydrates, you have less of an insulin response. Combining this with your intense workouts, interval training aerobic work, and your reduced caloric intake provides the body with the ideal stimulus for fat loss.

Sounds simple enough right? All you have to do is eat a little less, workout hard, and pedal a few extra minutes a day, and the fat will start to fall off? Well not quite, and this is where so many people (myself included in the past) hit a plateau and are unable to break past it, often becoming so frustrated with the lack of results that they simply give up. The key to being able to continue beyond this plateau is in the diet rotation – the 3 consecutive lower carbohydrate days, during which more body fat will be burned as fuel. It’s important to keep to those 3 days. Staying on a low carbohydrate diet for much more than 3 days will result in glycogen stores becoming too low, resulting in muscle being burned as fuel in addition to fat. A higher carbohydrate day every 4th day will refuel glycogen stored in muscle cells and stop muscle being used as fuel. Adding some additional protein on the 3 low carb days will safeguard the body against muscle loss – however too much protein could reduce the fat burning potential from this rotational strategy, as protein can be converted into glucose in the liver and this used as fuel instead of fat. Therefore on lower carb days, you should add between 40-60g extra protein throughout the day, and drop back to your usual intake on the 4th (high carb) day.

*Post-workout meal.

If you hit a plateau, or fail to see any noticeable decreases in body fat while following the rotational diet and cardio interval approach, or you seem to just be getting smaller in size, then you should try ‘zigzag-ging’ your carbohydrate intake, which means increasing the amount of carbohydrates you eat for an extra day, with as much as half your total calories coming from carbs. The next day, you should consume only half as much as you were in the original 3 days of lower carb intake, then return back to the original 3 low, 1 high rotational diet. The exaggerated carb increase over two days, followed by a much lower amount the following day is nearly always effective in overcoming plateaus by preventing the metabolism from slowing down.

For the best results, I recommend following the rotational diet for 4 consecutive cycles, (about 2 weeks), followed by the modified zig-zag approach as outline above. This should further increase fat burning and ensure you keep hold of lean muscle mass.

If, after trying everything you still struggle to shed the fat, then cut out your fat intake on the lower carb days. This means you consume exclusively fat-free protein sources to eliminate any extra calories that may be preventing you from getting leaner. Such fat-free proteins sources include protein powders, fish, egg whites, and turkey breasts. On the lower carb days, you can include some vegetables with your meals, although only the fiberous kind that have less of an effect on releasing all the available calories to the body, such as broccoli, cauliflower, asparagus, cucumbers, onions and peppers. And on the high carb days, you should stay away from these vegatables (and all greens), and have complex carbs like rice, pasta, yams, oats, and potatoes, as these will help refill the muscle cells with glycogen and help speed up the metabolism halting any muscle loss that results from eating fewer carbs for the previous 3 days.


RR-

My 16 Rules For Supplementing To help You Build Your Best Body Ever

1. Whey first thing:

Immediately upon wakening, down a small whey protein shake 30 or so minutes before your solid breakfast meal. This will halt the catabolic state you may have undergone while sleeping. 20 to 30 grams should do the trick.


2. Pre workout whey:

It’s also a good idea to get in about 20 to 30 grams of fast-acting whey protein 30 minutes or so prior to training. As said before, this can kick start the rebuilding process during training by saturating the blood with muscle-building amino acids.

3. Post training whey:

To keep the rebuilding process alive, take in 40 to 50 grams of whey within 30 minutes of training. This will ensure the depleted muscle will have ample protein to draw upon for repair.


4. Post training simple carbs:

This would be one of the few times each training day to get away with taking simple carbs. As said in the nutrition section, Gatorade, fruit juice or even specialized supplements such as dextrose are good choices. This quick insulin spike will aid in recovery.


5. Post casein:

If it is in your budget, replacing around 10 to 20 grams of your post-training whey shake with a casein product may be a good idea. More research is justifying the benefits of this slow-digesting form of protein regarding immediate recovery.

6. Casein before bed:

Another great time to ingest casein is before bed. Since you are virtually fasting for eight hours while you sleep casein is a perfect fix due to being a slow-digesting protein.


7. Creatine before training:

Everyone knows the benefits of creatine by now. It saturates the muscle with fluids, therefore aiding in protein synthesis, it can boost recovery between sets and workouts. Consume 3 to 5 grams with your pre-workout protein shake.


8. Creatine post workout:

Again, another great time to shuttle nutrients in starving muscle is within 30 minutes after training if not sooner. Take in another 3 to 5 grams with your post-workout protein shake.


9. Glutamine:

As one of the most abundant amino acids in muscle cells, glutamine aids in recovery by strengthening the immune system. 10 or so grams both pre and post training will help in the recovery process.



10. Carnitine:

As another “supplement behind the curtain,” carnitine helps transport fats to the mitochondria of muscle cells to be burned as fuel. Try one gram morning, pre and post workout and again before bed.


11. ZMA at night:

The combination of zinc, magnesium and additionally vitamin B6 has actually been shown to increase IGF-1 and testosterone levels. 30 to 60 minutes before sleep take 30 mg of zinc, 450 mg of magnesium and around 10 mg of B6.

12. The antioxidant C:

With all of the hype surrounding the latest and greatest in supplement science, you cannot forget your foundation. Vitamin C is a powerful supplement you may never “feel.” It works hard to strengthen the immune system so you can come back stronger every time. Take around 500 mg with your post-training whole food meal.


13. The antioxidant E:

Vitamin E has the ability to reduce muscle cell damage and helps with recovery. This antioxidant is also important for skin, nail and hair health. Go with 200 to 400 IUs with your post-training whole food meal.


14. BCAAs:

BCAAs are made up of leucine, isoleucine and valine which are used for fuel during intense workouts thus preventing your body from scavenging hard-earned muscle for energy. At other times of day BCAAs help stimulate protein synthesis and ward off cortisol, the catabolic hormone that can scavenge hard-earned muscle. Try 5 to 10 grams upon waking and pre and post training.

15. Arginine:

converted to Nitric Oxide (NO) in the body arginine is a powerful supplement with a host of benefits including increased blood flow allowing nutrients and hormones to do there job. Go with 2 to 3 grams upon waking, pre-workout and 30 to 60 minutes prior to sleep.



16. Give green tea often:

Green tea can inhibit the enzyme that breaks down norepinephrine resulting in higher levels of the metabolic hormone and increased fat loss. Combined with caffeine, green tea extract is one powerful and widely used natural supplement chalk full of antioxidants. A cup or so three times per day before meals can aid in recovery and help burn fat.

Five Foods You Should Never Eat

The perfect diet for six pack abs is simple. Eat fresh, whole, healthy foods with as few ingredients as possible. Translation? A whole, fresh apple contains one major ingredient: apple. On the other hand, apple-cinnamon instant oatmeal contains sugar, preservatives, additives, and a whole laundry list of chemically altered substances in addition to the tiny bit of apple flavoring and oats you may get. Now, which sounds better to you?

1) White, bleached, enriched, or otherwise altered flour-based products. There is a reason diabetics are not supposed to eat white bread. White flour has absolutely zero, zilch, nadda, and zip in the way of nutritional value. Got that? Nothing. However, it is converted by the body to sugar when it hits the blood stream, which means that you are just about as well off eating a cupcake as you are to eat a sandwich on white bread. It is nutritionally bankrupt and makes you fat, period.


2) French fries and potato chips a good diet for six pack abs does not make! Yes, I know, they say that everything’s fine in moderation. Wrong! Not only are these snacks made of nothing but starch and usually have chemical preservatives, but they are also marinated in trans fat oil. Stay away! If you must have fries, make them yourself at home from fresh potatoes and bake them in the oven.

3) High fructose corn syrup. You knew it was coming, right? This little substance that has become so popular wreaks havoc on your abs nutrition, not to mention the rest of the body. It is not processed in the body the same way as table sugar, but rather has to go through the liver first. Manufacturers are beginning to call it “corn sugar” as well, so be very careful to read labels. Hint: no sodas!


4) Frozen “diet” meals. You know, the ones that have the word “lean” in the name? They are nothing but one big chemically altered smorgasbord of terrible. Besides, a fresh grilled chicken breast with scallions tastes 10 times better anyway!

5) Fast Food. Most fast foods contain a lot of Trans Fats. You know the fats that have no essential purpose other than to lower you good cholesterol and increase your bad cholesterol. In other words, the only thing these kinds of foods is good for, is giving you a heart attack! Not to mention it will only take you away further from being ripped as well.

Is Your Nutrition Allowing For Success

When it comes to building muscle, nutrition is half the battle.I am constantly preaching to the athletes I work with you’ve got to train your heart out to give your body the stimulus to grow new muscle tissue, but without the right building blocks (food), it can’t do a thing! What’s more is that it’s not good enough to just “eat healthy” or “eat a lot” like so many struggling beginners say they do. You’ve got to actually construct a proper muscle building diet!

Don’t worry, though, because that’s actually a lot simpler than it sounds. There are, however, a few crippling mistakes you’ve got to watch out for. Avoid these pitfalls, and you’ll be well on your way to a strong, muscular, and lean physique!
Mistake 1: Eating Low Fat

For the most part, the low-fat diet craze of the eighties and nineties is over. However, there are still a few bodybuilders out there who would recommend a super-low-fat diet to those looking to improve their health and physique. Not only is avoiding all fat NOT healthy, it’s horrible for building muscle!

First of all, dietary fats play a large role in your body’s maintenance of proper hormone levels. The most important hormone for building muscle is testosterone, and yours is going to be miserably low if you avoid things like eggs, beef, and other fat-rich animal foods. Even some of that saturated fat is good for your health and hormone levels as long as you balance it out with other types of fats from oils, vegetables, and other plant sources.

Also, there are plenty of vitamins which are fat-soluble. If you live on a diet nearly devoid of fat, your body will not be able to digest important nutrients like vitamins A, D, E, or K. That’s bad news if you want to get big! Your body has priorities, and if its basic health “concerns” aren’t being met, it’s not going to want to embark on the hard, energy-demanding process of building NEW muscle tissue!

Finally, one of the great things about fats is that they are extremely energy-dense. You can eat tons of breads, grains, and low-fat meats and dairy and never get enough calories to grow. However, just one tablespoon of most oils has well over 100 calories! Of course, those who tend to gain weight easily will have to keep an eye on things, but this energy density is great for hard-gainers!
Mistake 2: Not Getting Enough Protein

Just about everyone knows how important protein is for building muscle, but most lifters still don’t get enough. If you think of building muscle literally as a “building” process, then think of protein as the “bricks” – it’s what the muscles are being made of! Carbs and fats give your body the energy it needs to train hard, but without adequate protein, it’s got nothing to “work with.”

One of the most important things you can do for your protein intake is to think of protein as the “main” part of every meal you eat. Every meal needs some type of meat, fish, poultry, eggs, or in some cases, dairy or protein powder. You can add on to that, but the protein is the main event!

Another thing you should do is get a quality whey protein powder. Whey is cheap, convenient, mixes well, and is almost pure protein. You can drink protein shakes plain when you’re in a pinch, or you can add whey to a blender shake or meal to boost your protein intake. However, don’t rely on powders – whole food sources, especially meat, are best.

Finally, if you’re on a budget, you’ll have to be tactical about which protein sources you consume. It’s surely the most expensive nutrient in your muscle-building diet, but you don’t have to break the bank! Focus on whole eggs, cheap cuts of beef and chicken, and the occasional on-sale fish when money is tight.
Mistake 3: Eating Too Few Calories

There seems to be an endless array of different muscle-building diets out there, and they often seem to be in conflict. However, nothing can change the fact that to build muscle, you have GOT to consume more calories than you burn. This surplus of energy is the only way for your body to build NEW muscle tissue (get bigger)!

So, how should you get all of these extra calories? If you’re eating enough protein, then you’re probably already getting quite a few calories from that, as well as from the fats that naturally occur in protein sources like eggs and meat. To make up the difference, you’ll have to eat quality, complex carbohydrates and healthy fats.

Does this mean you need to eat five, six, even seven times a day like so many bodybuilders do? Not necessarily. A big reason why so many guys trying to gain weight eat so often is that that is simply the only way to get that much food in during the day! However, not everyone needs such a mass of calories, and not everyone has as hard a time getting lots of food down.

You should focus first on getting lots of calories and especially carbs in around your workout time – this is when your body is most primed to take advantage of the extra nutrients. Big pre- and post-workouts meals combined with a few more, protein-focused, smaller meals throughout the day should have you gaining quality mass – that is, muscle without a bunch of extra body fat.

Weight Loss Guide for the Perplexed...

Nutri-this, diet-that, Atkins, Zone, South Beach, it can all be very confusing - if not overwhelming. Here are some basic principles to start you off in your journey of transformation.


Weight loss or Fat loss?

When we talk about losing weight, we really mean losing fat. Weight loss can be muscle, water (fluid), or fat. Standing on the scales gives you no clue as to your body composition - so don't weigh yourself too much - it can really play mind games. Our weight is always fluctuating (often due to hydration levels). The mirror, clothes-fitting, old photos, etc -- can all provide feedback on our fat loss -- not just the scales. I am being kind here folks. The scale does not tell you what you really are. The mirror tells no lies.

How do you lose fat?
In a nutshell, it's a simple law of energy intake and expenditure. Eating more than you are using means you gain weight. Burning more than your eating means you lose weight... Unfortunately the real outworking of this is not so simple. Losing fat (for most people) is hard -- get used to the idea then you won't struggle so much with disappointment. Stop feeling sorry for your lazy ass and stop looking for fix it quick solutions. They don't exist. Here is what works and I am giving it to you for free.

*My Five Fit principles to keep in mind* -

1) Diet (Nutrition- good foods eaten at the correct times centered around your training schedule. Not your need to feed your face)

2) Cardio (Exercise- Without it your just skinny fat! Yuk!)

3) Dedication (Consistency- if you don't have it you will never reach your goal)

4) Goals - Come on you have them right? Your not just going through life with no purpose are you? Of course not. make your goals clearly defined. Believe in them don't let any one stand in your way. Keep yourself surrounded by like minded positive people who will believe in you and will be inspired by you. You can do this.

5) Weight training ( look I will make this very easy for you. Science has proven and documented the following

Increases muscular strength.
Increases muscular endurance.
Is an outstanding means of body shaping.
Increases bone and ligament strength, cartilage thickness and capillary density in the muscles.
Improves health and physical fitness.
Improves sports performance.
Increases flexibility.
Increases power and speed.
Helps relieve the stresses and tensions of everyday life.
Promotes a positive self-image.
Teaches discipline and motivation that carry over into all other areas of life.
Helps control body weight and reduce body fat.
Strengthens your heart, intensifies metabolism levels and normalizes blood pressure.
Can increase your longevity.
Improves the quality of your life.
Helps prevent many medical problems such as osteoporosis.
Increases both hemoglobin level and red cell count.
Is an appropriate activity for men and women of all ages, can become a valuable couple and/or family activity. "OK I like this one so I added it"
Is an excellent form of rehabilitation for muscle and joint injuries; can be used by handicapped individuals who have at least partial use of their arms and/or legs.
Has been proven to reduce cholesterol levels.

What's weight training got to do with fat loss?

Weight (or strength) training is not essential to lose fat - but it sure helps. A weight training workout boosts metabolism for the whole day and helps build lean muscle. Muscle is metabolically active - it needs fuel - and therefore helps you burn more calories all the time. Muscle is what gives your body shape. Muscle is what allows you to look good in those jeans or a T shirt. If you are thinking about weight training - think on this:

Do I want my body to be strong, lean, sexy and useful, or is my body only for people to look at?

Lifting weights makes your body strong, lean, sexy and useful.


Can't I just eat less and skip meals?

It's naturally what we want to do - but it's not quite right. "I must lose weight so I'm gonna starve myself". This is where things get a bit confusing. Starve the body too much, and it gets the hint and slows down, you actually gain more weight as your body goes into self preservation mode - you'll feel irritable, fatigued, cellulite in woman will begin to make it's presence on your body known and you will begin to lose muscle. After clawing your way through hunger pangs and dreams of food, the chances are you will binge, or start eating back how you used to. Guess what happens? The weight piles on and you become huge or worse yet "skinny fat" because your body is still in "slow" mode. Fat loss is all about calorie reduction, but a calorie intake that is too low will cause problems. The answer is weight training & cardio combined with smart eating habits. No fancy pills or supplements will ever do it. You can not convince me otherwise.

Why bother with exercise?

There are few people that have lost fat (and maintained it), without making exercise a part of their life. Cardiovascular fitness has many health benefits - primarily keeping your heart strong. Including some form of exercise as a natural part of your life will give you an even bigger chance of success. Just remember consistency! Cardio exercise could be something like; brisk walking, jogging, cycling, swimming, treadmill, elliptical trainer. However to really reach your goals and change your life, you need to lift the weights guys/girls.
There's so much to learn - Help !?
There are hundreds of diet books and weight training programs out there. Many of them have terrific claims, but remember:

There is no one-size-fits-all weight loss program, pill, diet
system etc...
There are no magic bullets or miracle instant cures. Well sorry not true. None other than hard ass kicking work!! Your not afraid of work are
you. Of course not.
There is absolutely EVERY chance that you can and will transform yourself.
It is completely possible for you to lose the fat build lean sexy muscle and get healthier. Remember a great body is the product of education and hard work.
Believe in yourself. Educate yourself, Be dedicated and again Believe in yourself.

Do I have to buy something (book, subscription, etc)?

No. If you have enough nutritional knowledge and a whole lot of motivation you can sort out your own lifestyle change. However most of us don't have the time or know-how to go-it-alone -- so we pay someone else to design, explain, or customize a fat loss program.

Do Online Weight Loss Programs Work?

The Journal of the American Medical Association (JAMA) decided structured on-line weight loss programs worked better than "just browsing around". (Vol. 285 No. 9, March 7, 2001). "Participants who were given a structured behavioral treatment program with weekly contact and individualized feedback had better weight loss compared with those given links to educational Web sites."

What's with all the different diets?

There are hundreds of diets. Some diets work for some - others don't. There are other diets that are clearly faulty. Here's some simple guidelines. Avoid extremes (e.g. very-low-carb or very-low-fat). Learn about carbohydrates, proteins, and fats. Learn about whole foods and learn how to reduce your intake of processed foods.

Where do I start?

It's possible to get started just by taking some of the higher-calorie items (soft drinks,candy, white bread etc) out of your diet, and trying to get out for some exercise. However you will find that without some serious commitment and identified goals - you will soon lose interest. There's nothing like results to keep you motivated.

The chances are you will need some serious help, and this is where some of the man & woman who have the answers can help you and get you started. My site AbFitt (free) http://AbFitt.blogspot.com , http://gregplitt.com/, friend of AbFitt " http://www.issacertifiedtrainer.com/jleesfitness, http://www.bodybuilding.com/ , are some I suggest you try out. Most of these programs have journals, goal-setting tools, and discussion forums with others to help keep you motivated.

Can it work for me?

Here's the deal - we are all unique. Different physical characteristics, different genetics. This is why each of us will have to do slightly different things to get the fat & muscle building dialed in. Be prepared for a life style change, long-term commitment, a belief in change, and a new way of seeing yourself. Living a AbFitt lifestyle will not only help you to feel emotionally and physically better, but it will also save you money by empowering you and allowing you to have complete control of your most valuable possession. You!


You can do it. Say goodbye to being a victim of the supplement company's and media. Small step by small step, you can achieve your goals. You may trip up, you will trip up, you may have setbacks - but remember - failure isn't fatal ! Live Fit, Be Fit for life with AbFitt-

This Is Fitness

Strength Is The Product Of Struggle...5 Food Myths Uncovered

Food Myths just make my job a lot harder. That’s because nutrition misinformation fools men & woman into being confused and frustrated in their quest to eat healthily, even if they’re already achieving great results. Thankfully, you’re about to be enlightened by science. Here are five food fallacies you can forget about for good.

Myth #1: “High protein intake is harmful to your kidneys.”

Back in 1983, researchers first discovered that eating more protein increases your “glomerular filtration rate,” or GFR. Think of GFR as the amount of blood your kidneys are filtering per minute. From this finding, many scientists made the leap that a higher GFR places your kidneys under greater stress.
What science really shows:

Nearly 2 decades ago, Dutch researchers found that while a protein-rich meal did boost GFR, it didn’t have an adverse effect on overall kidney function. In fact, there’s zero published research showing that downing hefty amounts of protein—specifically, up to 1.27 grams per pound of body weight a day—damages healthy kidneys.
The bottom line:

As a rule of thumb, shoot to eat your target body weight in grams of protein daily. For example, if you’re a chubby 200 pounds and want to be a lean 180, then have 180 grams of protein a day. Likewise if you’re a skinny 150 pounds but want to be a muscular 180.

Myth #2: “Sweet potatoes are better for you than white potatoes.”

Because most Americans eat the highly processed version of the white potato—for instance, french fries and potato chips—consumption of this root vegetable has been linked to obesity and an increased diabetes risk. Meanwhile, sweet potatoes, which are typically eaten whole, have been celebrated for being rich in nutrients and also having a lower glycemic index than their white brethren.
What science really shows:

White potatoes and sweet potatoes have complementary nutritional differences; one isn’t necessarily better than the other. For instance, sweet potatoes have more fiber and vitamin A, but white potatoes are higher in essential minerals, such as iron, magnesium, and potassium. As for the glycemic index, sweet potatoes are lower on the scale, but baked white potatoes typically aren’t eaten without cheese, sour cream, or butter. These toppings all contain fat, which lowers the glycemic index of a meal.
The bottom line:

The form in which you consume a potato—for instance, a whole baked potato versus a processed potato that’s used to make chips—is more important than the type of spud.

Myth #3: “Red meat causes cancer.”

In a 1986 study, Japanese researchers discovered cancer developing in rats that were fed “heterocyclic amines,” compounds that are generated from overcooking meat under high heat. And since then, some studies of large populations have suggested a potential link between meat and cancer.
What science really shows:

No study has ever found a direct cause-and-effect relationship between red-meat consumption and cancer. As for the population studies, they’re far from conclusive. That’s because they rely on broad surveys of people’s eating habits and health afflictions, and those numbers are simply crunched to find trends, not causes.
The bottom line:

Don’t stop grilling. Meat lovers who are worried about the supposed risks of grilled meat don’t need to avoid burgers and steak; rather, they should just trim off the burned or overcooked sections of the meat before eating.

Myth #4: “High-fructose corn syrup (HFCS) is more fattening than regular sugar is.”

In a 1968 study, rats that were fed large amounts of fructose developed high levels of fat in their bloodstreams. Then, in 2002, University of California at Davis researchers published a well-publicized paper noting that Americans’ increasing consumption of fructose, including that in HFCS, paralleled our skyrocketing rates of obesity.
What science really shows:

Both HFCS and sucrose—better known as table sugar—contain similar amounts of fructose. For instance, the two most commonly used types of HFCS are HFCS-42 and HFCS-55, which are 42 and 55 percent fructose, respectively. Sucrose is almost chemically identical, containing 50 percent fructose. This is why the University of California at Davis scientists determined fructose intakes from both HFCS and sucrose. The truth is, there’s no evidence to show any differences in these two types of sugar. Both will cause weight gain when consumed in excess.
The bottom line:

HFCS and regular sugar are empty-calorie carbohydrates that should be consumed in limited amounts. How? By keeping soft drinks, sweetened fruit juices, and prepackaged desserts to a minimum.

Myth #5: “Salt causes high blood pressure and should be avoided.”

In the 1940s, a Duke University researcher named Walter Kempner, M.D., became famous for using salt restriction to treat people with high blood pressure. Later, studies confirmed that reducing salt could help reduce hypertension.

What science really shows:

Large-scale scientific reviews have determined there’s no reason for people with normal blood pressure to restrict their sodium intake. Now, if you already have high blood pressure, you may be “salt sensitive.” As a result, reducing the amount of salt you eat could be helpful.However, it’s been known for the past 20 years that people with high blood pressure who don’t want to lower their salt intake can simply consume more potassium-containing foods.
Why?

Because it’s really the balance of the two minerals that matters. In fact, Dutch researchers determined that a low potassium intake has the same impact on your blood pressure as high salt consumption does. And it turns out, the average guy consumes 3,100 milligrams (mg) of potassium a day—1,600 mg less than recommended.
The bottom line:

Strive for a potassium-rich diet, which you can achieve by eating a wide variety of fruits, vegetables, and legumes. For instance, spinach, broccoli, bananas, white potatoes, and most types of beans each contain more than 400 mg potassium per serving.

AA-