Your Fitness Future: 20 Predictions for 2008

Tom Venuto
Burn the Fat

I'm going to predict your future and forecast exactly what kind of results you're going to get in 2008.

Sylvia Browne step aside... I'm pretty good at this.

Several years ago, a public relations firm in New York City asked me to write an article
for one of their publications about fitness trends and predictions for the coming year.
It turned out that my "crystal ball" was pretty darn accurate.
I nailed most of the predictions I made about aerobics classes,
yoga, core training, "holistic" approaches, online personal
training technology, the baby boomer market, increasing obesity
and many other subjects.

I do confess though, it wasn't that difficult, because instead of just guessing, I
actually did some research on industry statistics. I also had some "inside insights"
because I'd been a health club manager for so many years and was privy to fitness
business trends.

This year, instead of making predictions for the whole fitness industry, what if I could
take out my crystal ball again and
predict with with 99% precision exactly what kind of results you will achieve with your
body by the end of 2008?

Well, I can do that too! I would claim that I have some kind of "gift" for this, but to
be honest, you and I don't need to be psychic to make predictions
like these. There are two things you can always count on: (1)Nature's laws of cause and
effect and (2) human nature. On that basis, here are my 20 fitness predictions for 2008:

I PREDICT that if you can reach into your pocket and pull out a card or piece of paper
with all your 2008 body and fitness goals written on it in vivid detail, the odds are 95
to 1 in favor of you achieving every one of those goals before the end of the year.

I PREDICT that if you focus your thoughts on your goals and how you are going to achieve
them, all day long, you
will reach your goals so fast in 2008, it will make your head spin.

I PREDICT that if you focus your thoughts on your health
and body fat problems and if you think about what you don't want, all day long, your
problems will get worse than
ever this year.

I PREDICT that if you made a new year's resolution, but you didn't turn it into a
specific, written goal with a deadline
and a strong reason why you must achieve it, you will freely abandon it the moment the
going gets tough.

I PREDICT that if you can tell me all the reasons why achieving
your health and fitness goals are important to you, you will be
motivated from within to stick to it even more when the going gets tough

I PREDICT that at times, the going is going to get tough.

I PREDICT that if you can tell me today what is your life
purpose and what is your lifelong vision for your body and your health, you will be as
motivated and driven half way through the year and at the end of the year as you were at
the beginning.

I PREDICT that if you don't have long term goals and a "big picture" vision for your life
that you will lose your
New Year's enthusiasm and motivation in a matter of months or even weeks.

I PREDICT that the way you see yourself in your mind's eye today will be an exact
reflection of what you see in the
mirror at the end of the year.

I PREDICT that if you have a setback that seems to get in the way of you reaching your
health and fitness goals and
you tell yourself "this just is temporary; this too shall pass," then it won't set you
back and it will pass.

I PREDICT that if you believe the way your body looks today
is out of your control and you feel helpless or powerless to change, you won't even make
much of an effort this year.

I PREDICT that if you accept complete responsibility for the
way your body looks today and you believe that you have the
power to change, that you will take action and keep taking
action, even through the tough times.

I PREDICT that if you're unhappy with your physical condition
and you say,"it's not my fault" or you blame it on genetics, hormones or age, then your
body will look pretty much the
same at the end of 2008 as it did on New Year's day.

I PREDICT that the more you have patience, a long term perspective and the ability to
postpone immediate gratification,
the more likely you are to be a success one year from now.

I PREDICT that the more you seek "miracle pills" or "quick fixes," the more likely you
are to be a failure one year from now.

I PREDICT that you will be tempted by many quick fixes in 2008.

I PREDICT that if you hang out with losers and negative people
this year, you will become just like them.

I PREDICT that if you hang out with winners and positive people
this year, you will become just like them.

I PREDICT that you will run into more negative people and losers
this year than positive people and winners.

I PREDICT that if you recruit just one friend or support partner
that stands behind you and the lifestyle changes you want to make
in 2008, you will double your chances for success. If you surround
yourself with numerous support partners, you will become virtually unstoppable.

So how does your future look for 2008?

Based on my predictions," if it doesn't look as bright as you'd like it to be, then don't
worry, because a prediction is not predestination.

You can't do anything to change the past, but with your thoughts, attitudes and actions
of the present moment, the future is yours to create.

Your friend and coach,

Tom Venuto
Burn the Fat

Eat Right For Your Body Type

by Dr John Berardi

Simplicity and Individualization
Last week, I posted a short article entitled "It Really Is Simple."

The whole point of the article was that, while nutrition is a source of confusion for many folks, their confusion is usually self-made.

In other words, rather than applying the simple principles of thermodynamics, folks usually "out think" themselves, getting bogged down in advanced details, spinning their wheels the whole way and never really learning how to control their body, never really learning how to be in the driver's seat of their body composition.

In essence, at its most basic level, body change is about controlling energy balance. Therefore:

1) If you aren't losing...
You're not in a negative energy balance

2) If you aren't gaining...
You're not in a positive energy balance

In the article I then went on to discuss how to achieve that seeming elusive negative (or positive) energy balance - simple strategies, for sure - but strategies I see people missing out on time and time again. Strategies that, once mastered, make the biggest difference - much bigger than macronutrient splits, special supplements, and other such techniques.

So, if you haven't read this article, please do by clicking here. And once you've finished reading it, repeat to yourself the fact that understanding how to control energy balance is always the first step to changing your body.

However, once you're done with that article, I want you to come back here and read this one. You see, while basic energy balance information is absolutely necessary for physique change, it's not always sufficient to help everyone achieve their higher level goals. Sometimes, more is required - especially after you've achieved a certain "nutritional age."

Act Your Nutritional Age
I never ask clients - flat out - what they believe their nutritional age to be. Why not? Well, because they usually have no idea since nutritional age, nutritional experience, nutritional level, are all subjective and based on some reference points.

For example, if you eat better than everyone you know, you may think your nutritional level is "advanced." Yet, compared to a different standard, it may be very much "beginner." Likewise, if you hang out with a bunch of "nutrition nuts" who seem to have it all together, you may believe yourself to be "beginner" while maybe you're really more "intermediate" or "advanced."

Of course, you can read a nutrition book every week and still be a beginner as your practice of this information might still be immature. On the other hand, you could never read a single nutrition book or text yet have a high level nutritional intake.

In the end, it's for these reasons that Precision Nutrition V2.0 contains some tools for helping people categorize themselves according to 3 different nutritional levels - Level 1, Level 2, and Level 3.

You can call this your "nutritional age," your "nutritional level," etc. Whatever you call it, this categorization is based on how your body looks and performs as well as your specific nutritional habits.

Further, not only does your nutritional level describe you, it also describes how you should approach improving your intake.

Level 1 individuals should concern themselves with the the nutritional programming taught in the Precision Nutrition Diet Guide, using Gourmet Nutrition meals and the Precision Nutrition nutrient timing templates or Super Foods Checklist,

Level 2 individuals should concern themselves with using the activity and goal-based calorie calculations, body type specific macronutrient breakdowns, and nutrient-sensitivity based nutrient timing strategies - all outlined in detail in the Individualization Guide of Precision Nutrition V2.0.

Level 3 individuals should concern themselves with high level individualization like calorie cycling, periodic very low carb diets, periodic very high carb diets, etc. - all outlined in detail in the Individualization Guide of Precision Nutrition V2.0.

In the end, it's important to realize that the nutritional strategies you choose should be based on your current level/nutritional age.

They should not be based on some general ideal, some general program, or on what works for someone who's had success but is at a different level than you.

For The Level 2s and 3s
We always teach Level 1 clients that their primary focus should be on making better food choices and controlling energy balance (without counting calories, etc.). And by focussing on these two things, Level 1 clients proceed at a great pace without being overwhelmed.

However, once a client graduates from Level 1, they have to progress to the next level in terms of their nutritional habits if they hope to continue to improve. This is where we focus on more individualized nutrition - nutrition based on activity levels, goals, body type, and more.

To this end, in Precision Nutrition V2.0 we begin by outlining 3 general body types, the characteristics of each type, and our recommended starting macronutrient intakes. Here's one chart summarizing these details:



Notice that each body type has a different set of characteristics and that each type benefits from a different dietary breakdown. Trust us on this one, by eating according to your body type, you'll experience almost immediate improvements in the way you look and feel.

To Count or Not To Count
Now, once we get to this level of individualization, folks often wonder whether they should start counting calories or not.

Well, it all depends on need.

You know, you can generally tailor your diet to the specifications above without counting calories. Simply, if you shift your fat and carbohydrate intake in the direction that best suits your body type, you'll do well - without counting.

For example, if you've an ectomorph that's graduated from level 1 yet you don't want to really start counting calories and macronutrient percentages, you can simply start paying more attention to keeping your fat intake in check and increasing your carb intake. Likewise, if you're an endomorph, you'd do the opposite - all the while using the "eyeball" method rather than using a weigh scale and calorie calculator.

Of course, this doesn't mean you should never count calories and macronutrients. If you've got no idea how many calories are in the foods you're eating and no idea where your proteins, carbs, and fats are coming from, you'd likely benefit from a lesson on these topics.

Likewise, even if you know these things yet your results aren't falling in line with your expectations, you may need to spend some time counting so that you can better determine where you stand with respect to energy balance and you can decide how to best shift your energy balance in the direction you like.

Ahh, energy balance again! So we've come full circle! Remember, without controlling energy balance, no amount of macronutrient planning will make much of a difference.

Want More Info
Ok, it's time to wrap up this article before I type out the entire Precision Nutrition manual right here on the forum! Now, admittedly, the article above presents just a brief synopsis of the Precision Nutrition system. However, it should give you a good idea as to how you can begin to establish a nutritional plan based specifically on your body type.

Of course, if you're looking for more information about how to determine your nutritional level as well as how to eat for your level and your body type, make sure you get yourself a copy of Precision Nutrition V2.0.

Think Fit to Be Fit

Victoria Johnson
Star of 24 Dance/Fitness DVD/Videos
Published Author, Professional Trainer,
Television Fitness Celebrity
Motivational Life Coach


"Mastery comes from concentrated energy directed repeatedly in a specific direction on a specific action." - Inner City Games – Danny Hernandez in LA

Some of the First Class Celebrated Winners who are celebrated right now are: Tiger Woods, Venus Williams, Regina Jacobs, Colin Powell and Troy Demond

What do these individuals have in common besides great success in their field? They have mastered the art of concentration.


Concentration

Concentration is vital to success. Whether you want to lose weight, get fit, find a new job, start a business or be a better parent. Focused energy is crucial to success.

An effective metaphor of this is the light bulb verses laser beam approach to accomplishing a task, achieving a goal or realizing your dream. In the Roget’s Thesaurus an option word for concentration is Deliberate. I like that, deliberate. That says to me that wherever I deliberately put the majority of my energy and work, is where I will see the greatest return, progress or results.

Look around your environment right now. What do you see, what is in your drawers, closets, by your bed, in your kitchen cupboards, in your car, in your purse or wallet, in your briefcase, on your coffee table in, in your closet, on your body, on your abs, on your thighs, around your waist, in your bank account, in your financial portfolio. What do you think it all says about you? Are the findings helping you to achieve your desired goal.

"Don't focus on doing what you feel , focus on doing what's right." Colin Powell

What you focus and concentrate your energy on grows, expands and multiplies.

Those great athletes and Colin Powell had to consciously apply energy on a single focus to and they concentrate their effort on the their historical endeavors. They had to think , picture, see, visualize and then take concentrated deliberate action! It all started in their minds. They had to create the thought about their specific success and then they had to begin the journey through creating the appropriate mental images and taking action. But first and foremost they had to think it in order to be it.

Think Fit to Be Fit

Think Fit in your mind and immediately begin to be fit. Be fit now, get in the moment and begin the journey towards physical manifestation.

Connect with a fit image in your mind. Emulate being fit. Activity in this moment leads to repetition and that is the beginning of the phenomena of HABIT. Habits make you, break you, mold you, and shape you. In this moment as you read this begin the process of reprogramming your mind to operate in the place of achievement. Begin to craft out new and empowering habits that you can duplicate until you reach your goals.

Right now, sit up like a fit person, when you begin to move again after you get up from your computer, Walk like you're fit. Continue the process, by beginning to speak like you're fit person. When you are hungry , shop, prepare and eat what a fit person eats. On vacation and during your leisure time, go where a fit person would go. With every thing you do get into a victorious state. Set your mental mind on triumph. Don't allow anyone the opportunity to discourage you. Use your imagination, visualize your mind as a gigantic library that is filled with documents of mastery, attainment, achievement, accomplishment, and success. Don't let any negative documents get on the shelf of your mind.

When interviewed about his mastery of Golf and his extraordinary ability to concentrate, Tiger woods had this to say, "My dad taught me to focus and concentrate on one element of golf at a time".

Walk away, move away, reject and refuse to be around any limiting thought or belief that creates doubt, fear, resentment, apprehension and Let go of your current body image . Move toward, study and literally Step into the world of the fit and fabulous. Get your mind on what works.

Fit to me is not just having a set of tight buns, although there's nothing wrong with that, fit is wholeness, wellness, a peaceful nothing lacking nothing. It is referred to as "the Zone". Every day you need to spend time "In the Zone" . Work in the Zone, Play in the zone and most importantly Live "In The zone"

Operating in the zone happens when you employ deep concentration. You will become highly efficient, your performance in all areas of your life will improve, you will mentally operate with psychological buoyancy. You will feel an absence of self-consciousness. Most importantly you will experience enhanced mastery.

Tiger woods won the british open . He broke a record that was set generations ago. To accomplish this, he maintained an extremely high level of concentration and focus. When he approached the ball he would block out all outside noise and activity. He would visualize his swing, estimate the ball’s destination while all the time taking into account the direction and the speed of the wind.

Life is like that when you are working on your goals. You must block out the extraneous noise from nay sayers, you must account for the weather which is a metaphor for the daily storms that we may incur. Anyone can stay focused when everything is perfect, it's what you do when the conditions are not perfect to matters. You must have a mental plan for pressing through the storm so that you don't get lost or caught up in swift changes.

Apply your mental and visual attention on your destination, your ultimate goal, your desired outcome. Don't surrender your goals and dreams to doubt, fear, negativity, or other limited thinker's opinions. Concentrate your attention on becoming Totally Fit; mentally, physically, spiritually, emotionally and financially.

By applying the art of concentration you will not only develop your full physical potential, but your full Human potential.

Venus Williams begins every tennis match by swinging the tennis racquet one time then she builds momentum one swing at a time.

Regina Jacobs begins every race by shooting out of the starting blocks by putting one foot in front of the other. Each step leads to greater momentum. Her momentum is what she uses to win the race.

What are you waiting for, get a goal, write it down, develop a plan, chart your course, set a deadline and get focused. Then concentrate until you achieve your goal. I believe in you, I know you can do it.

Have an awesome week!

Diet and Nutritional Planning for 2008

By Vince DelMonte

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

Visualize this. You were just chosen to let world famous Fitness Model, Frank Sepe, shack up in your house while he does some local photo shoots in your area. His taxi is dropping him off at your door step step in 5 minutes! And, did I mention, he'll be relying on your kitchen and food supply...

The question is this. Is your kitchen prepared for your guest? Will he look inside your fridge and be impressed with your nutritional choices or will he cancel his photo shoot and call the Extreme Makeover Kitchen Gang leaving you embarrassed and humiliated of your kitchen which resembles the same fridge of the cast from America's Next Top Model!

In this article, I am not going to tell you what and why to eat. I am assuming you already know the importance and basics of bulking and cutting and have a plan to follow. In the article, we are going to discuss how to action-steps to executing your plan effectively in 2008.

Creating a Safe House

Before the new year gets too far in, we are going to revolutionize your kitchen. The plan is start stocking your kitchen as if you have professional bodybuilders, UFC fighters and professional athletes living in your house. No point in setting the standard low. If you wish to resemble the physique of a champion - then you better start living like one. The plan is to remove all foods not conducive to your goals and replace them with foods and replace them with a variety of better choices.

Let's face it. If the food is in your possession or located anywhere in your vicinity, you will eventually eat it. Don't kid yourself otherwise.

The key is to view your home as a 'safe house.' A place where you are free from all the temptations of fast food, finger food at socials, alcoholic beverages at parties, sweets at the girlfriends house, muffins at staff meeting and salty foods on poker nights. With all this temptation potential for sabotage, you need to create a safe house you can return to each night. Here's how to do it right for 2008:

The Fridge and Pantry Makeover

Just a few days ago, I bought myself a brand new stainless steel fridge! Compared to the one I bought at a garage sale for $25, this one is beautiful. It's even more beautiful when it's stocked to the brim with muscle building ammunition. Why am I telling you this? Because, for some reason, as soon as I owned this new fridge, I felt obligated to put it to good use. When it's empty, I almost feel inadequate of being called a man's man! If you don't plan on buying a new fridge for some extra motivation, my first advice, is to empty your entire fridge and do a complete over haul. Call your mom. Call your girlfriend. Call you wife. This fridge is getting a cleaning.

Don't be surprised if you are more motivated to parallel the cleanliness of the fridge with the cleanliness of the foods inside the fridge. Little changes can go along by adjusting your personal mindset.

Here's What to Dump in the Garbage

It would be easy to write out a Top 50 list of foods that you should avoid at all costs. However the reality is that this is rarely the cause for getting fat and not achieving your goals. There are actually very few BAD FOODS. I learned from an old university professor who said, "There's no such thing as good or bad food; there is only good and bad times to each certain foods." And yes, there are some foods that you should avoid at all costs but there is not a 'David Letterman's Top 10 List.'
However, I will lay down some guidelines that will give you a better chance of seeing your six-pack sooner than later. Eating some of these foods immediately after your workout will do little harm because they will be converted right into your muscles, but you will be better off leaving them on the shelves at the grocery store.

GET RID OF THESE FOODS
SODAS AND JUICES - excluding or including can be the difference between skinny and fat. Go ahead and read for yourself on your next 'healthy' fruit juice the amount of sugar. You have two ingredients- sugar and water.
HIGH FAT PROCESSED MEAT - sausage, pepperoni, bacon and related foods are loaded with the type of fat that will shorten your lifespan, and are also loaded with sodium. Don't confuse these for good sources of protein.
FROZEN DESSERTS AND ICE CREAM - again, more sugar to transform your six pack into a keg.. Sugar and oil-laden sauces - whether it is ketchup, barbecue or horseradish sauce, the majority of nice packaged sauces are quick injections of spiced-up high fructose corn syrup.
You're better off spicing up your meals naturally without all the sugar and extra empty calories.
MOST PROCESSED FOODS - make sure your warning sirens go off when you see anything packaged in colorful wrappers, boxes, bags or containers. These foods promote 'healthiness' but fail to admit the degree of processing it went through. Do your own experiment - next time you are unsure of a processed food just take a look at the ingredient list. If you see more than 5 ingredients that you can not pronounce then you have to wonder what the heck you are putting in your body. Most of these foods have an exhaustive list of 'fillers' that preserve the shelf life and have nothing to do with nutrient value. Avoid this stuff at all cost!
CRACKERS - refer to the above but you get to choke down a mouthful of sodium too.
WHITE FLOUR PRODUCTS like white bread and bagels - manufacturers first remove the wheat seed's bran, its six outer layers, and the germ, which results in more than 75% of the vitamins and minerals being lost and over 95% of the fiber being lost. It gets worse. What little is left gets bleached in chlorine dioxide to give the bread a shelf life. It is further whitened by adding chalk, alum, and ammonium carbonate to make it feel and look more improved for the customer. An anti-aging salt that I do not even know how to spell or pronounce is added to the final stage.
A few synthetic nutrients are then added back into the white flour and labeled 'enriched,' but in reality there has been no real 'enrichment' of the original product, only deception and destruction. Did you know that rats will die within seven to 10 days after being put a diet of white flour?
BAKING SUPPLIES - more chemicals to wreak havoc on the human body.
POTATO CHIPS - a cumulative batch of chemicals to put an enormous amount of strain on the pancreas, which is forced to protect your body from these chemicals.
MYSTERY FOOD IN ROTTING TUPPERWARE CONTAINERS - even though Aunt Wilma makes a mean turkey dinner and has supplied you with leftovers until next Christmas, there is no reason to test its life span! Do an inventory once a week and chuck any foods that have exhausted their expiration date.
Here's What to Add to the Kitchen
Since your fridge is probably looking bare like your college days it's time to stock it up so that even Chef Pasquale would be very happy.
Again, this is not the David Letterman Top 10 list but it is a very good start to being fully prepared to having the ammunition required to build massive muscle.
ADD THESE FOODS
BEVERAGES - Get ready to start drinking a lot of water. Invest in filtered water and avoid tap water if you know your local area comes from poor sources. Also, drink 2-3 cups of green tea a day for its high antioxidant profile and more than a handful of health reasons. Chuck the killer fruit juices and soda!
BONELESS CHICKEN BREASTS - If your budge permits, aim for free-range chickens (organically fed) as a the most superior choice. If you can not afford these regularly than go for the grain-fed, store-bought type because they carry minimal body fat.
COOKING SPRAY - Only buy the ones made from canola or olive oil
CHEESE - Typically the cheeses that have a stronger taste will serve more purposes. They have a better protein and fatty-acid profile and they provide more taste to your food. Cheese is higher in fat so use it in moderation and aim for a variety of cheeses, such as Feta, goat, Havarti, aged white cheddar and Parmesan.
DRIED FRUIT - This is a great source of easy calories. Just a small handful of some dried fruit has the same amount of calories as a large apple. If you're trying to gain weight, then dried fruit can work to your advantage, but if you are trying to lose weight then be very cautious.
Good sources are currants, dates, pears, mango, apples, and banana. Just don't eat the extra sweetened ones loaded with hydrogenated oils as an additive.
EGGS - Omega 3 eggs should always be chosen because they are laid by chickens that were fed a diet rich in ground flaxseed.
EGG WHITES - Egg whites can be a little pricey if you buy them in the cartons, but can save you the headache and mess of cracking and storing half your fridge with egg carton boxes.
Instead, buy a few cartons of pasteurized egg whites that are a great substitute to top off an omelet with some high quality protein. Egg whites are also great to throw into protein shakes, but don't be surprised if your significant other runs away because of wicked stink bombs.
EXTRA LEAN GROUND SIRLOIN - Always go for the leanest sources available. Your local grocery store should meet your requirements but feel free to venture down to a farmer's market and go for grass-fed beef freshly ground.
FRUIT - Always go for an assortment of colors and make sure your fridge is always stocked with fresh fruit. I typically shop for seasonal fruit from a quality perspective and cost perspective. If you can, go for local and organically grown produce.
Examples are apples, grapes, bananas, kiwi, raspberries, blueberries, strawberries, mango, oranges, tangerines, and pineapple.
GREEN TEA - Go for the one with out any extra flavoring or fillers. An organic green tea without any extra herbs is the best.
GRAINS - Here is some safe ammunition on the grain side: oats (not the instant oatmeal loaded with sugar), oat bran, whole flaxseed's, quinoa, whole barley and wheat bran.
LEAN TURKEY AND CHICKEN SAUSAGE - This is great to mix things up, and while you might not want to buy this all the time there is nothing wrong with the occasional street meat!
LEGUMES - Kidney beans, split peas, chickpeas and lentils are excellent sources of fiber and a great addition to your arsenal.
MEAT, POULTRY AND FISH - There are many exotic selections to choose from and the best advice I can give is VARIETY! Eat a wide assortment and do not limit yourself to one shopping center. Rotate your shopping trips to farmers markets, the super-size grocery store and smaller grocery stores. Each will carry a different selection of meats.
MIXED NUTS - These are easy calories and a great source of good fat to balance out your meals. The best sources are walnuts, almonds, cashews, pecans and peanuts.
SAUCES AND CONDIMENTS - There are many options that will enhance your taste buds while not counteracting the nutrient profile of the meal.
Here are some safe bets: pesto, salsa, curry sauce, tomato pasta sauce, balsamic vinegar, white cooking wine, red wine, raspberry vinegar and flavored flax oil.
SALMON -Genuine wild salmon is better than farmed salmon because you will benefit from its higher quality Omega-3 profile and absence of mercury and toxins.
SPICES - Here is where the fun comes in. You don't have to be a gourmet chef to know how to use certain spice combinations but it may take some experimentation. Consider this free food and customize your spices to your dish. Focusing on just some of the basics like salt, pepper, fresh garlic, basil, oregano, chili powder, and cinnamon will bring your food to life.
VEGETABLES - If you know which aisle the chips and cookies are better than where the fresh produce section is then we have some work to do. You should be able to pick your vegetables from your local food market with your eyes closed. This should be the one section in the grocery store you are more familiar with than any other. Here are your staples: spinach, broccoli, peppers, asparagus, tomatoes, mushrooms, onions, cucumbers, celery and carrots. Try and aim for the colors of the rainbow - the more variety the better.
Secret Tip When Grocery Shopping

You will notice that the majority of these foods are stocked on the periphery of the grocery store. While you are at the grocery store you will notice that your trek does not wander into the 'forbidden aisle.' These are the aisles full of the present and future physique challenged. Grocery shopping does not get easier than this once you discover that the best foods are located in the produce and refrigerated section. Shop in the 'safe zone' to avoid the ambush of pre-packaged food and processed carbs, sugar and bad fats.
Don't forget to buy plenty of meal-sized Tupperware containers, plastic bags, a lunch bag, some 1L water bottles and perhaps some plastic cutlery. This will help you prepare your meals in advance.

Create a Nutritional Plan and Follow It
Have you heard of the saying, "Make your plan and than work you plan." It's quite powerful of taken seriously and applied wholeheartedly. Once you have decided on the plan, right for you, stop surfing the Internet, stop chatting on forums, stop trying to 'perfect' it and simply follow what you have.
Your biggest obstacle will be keeping a 90% adherence to the program. Commit to following the program for at least 90% of the time. That means if you are eating six times a day, you will be eating a total of 42 times per week. 90% com pliancy means you don't mess up more than four times in the entire week! Puts a new perspective on why you might have not succeeded the past few years...
One of my nutrition mentors reminded me to not judge a program until I have followed it to 90% com pliancy and for at least 4 weeks straight. Anything less, is too short to come to any conclusions of whether it was a good or bad plan. Don't play the blame game and try out a new nutrition plan for one or two weeks and then quit and say you didn't get results because 'it wasn't working!'
Replace Old Habits With New Habits
Habits are basically like automatic behaviors. I will be the first to admit that breaking bad habits and forming new habits is not easy at all. If it were, you would have no financial problems, perfect relationships, a healthy body and you would be rocking this world!
The 'sick-cycle' is the term I use to describe the continuous cycle of poor choices. When we continue to make choices that lead to the same dead end, we are in the midst of a sick cycle.
It's interesting how you have probably tried to break an old habit by doing the same thing over and over but expecting a different result. Isn't is foolish? Why can't we see that trying to write a different ending to a story by mentally writing a different story in our minds just does not work and it will never work!
Creating new habits to transform your body into a Greek-God or a Greek-Goddess is not easy and will require you to assess which habits in your life need to be destroyed. But you probably already know what habits are destroying your progress. Knowing what to do is not enough. In my opinion, YOU DO NOT TRULY KNOW ANYTHING - you might have talked about it - UNTIL YOU actually EXPERIENCE AND LIVE IT!
"A bad habit never disappears miraculously; it's an undo-it-yourself project."
-Abigail Van Buren-

HERE ARE SOME PRACTICAL TIPS
TO HELP YOU CREATE NEW HABITS:

1. Post your meal plan on the fridge. If in 2006, you simple kept your nutrition plan in your 'head' then replace this with a new habit - put it in a visible place where you can see it every day and reminded EXACTLY what to eat. Obviously, the kitchen will be the most practical spot.
2. Prepare your meals in advance. Instead of waking up causally each day without enough time in the morning to take your food to work, set aside a time in the week where you create all your foods three or four days in advance. Make your life as easy as possible. I suggest coming up with a set time each week where you designate a few hours to preparing all your meals and than freezing them until you need them.
3. Buy a cooler and Tupperware containers. Having the right equipment will force you to eliminate the excuses. Buy enough Tupperware containers so that you can separate all your foods and organize them nicely. Sure this might sound extreme to the general public but I assuming you are sick and tired of looking like the general public! I don't know any professional bodybuilder or fitness model who does not travel with a cooler. I have no alternate solution to suggest anyways. How the heck are you going to eat three or four meals away from home if you do not pack them in a cooler? Hey, did I mention - get a cooler!
4. Buy your supplements in bulk. How often have you run out of supplements which results in sabotaging your diet plan for a day or two. Mentally, having a stack of supplements sitting on my counter top reminds me of my goals each day and that I have the tools to succeed. I have no excuses if I am in a rush and need to mix a protein shake. From a financial standpoint, making a commitment to buying a certain volume of supplements in advance tells yourself that you are committed and not going to waste your hard earned money by quitting.

Failing to Prepare Is Preparing To Fail
I could not agree more strongly with the late Benjamin Franklin, "Failing to prepare is preparing to fail." Eating without a program is like building a house with out a blueprint. How will the final product look - if a final product is even achieved?

When I refer to meal plan, I'm referring to all the specific details of an nutrition plan. I'm referring to the overall calories, amount of carbs, amount of protein, meal frequency, food selection etc . These details must be pre-planned before you even start! Yes, this is a true plan. How much easier will it be to maintain your focus every time you wake up each morning? Having a plan to follow leads to one simple task - work it and execute it!

Decide To Be Successful and Take Responsibility.
I learned this philosophy from the Australian strength coach Ian King. It goes something like this:

"You are getting everything you deserve right now based on the person you are being and the decisions you have made. You will continue to get the same thing if you continue doing the same thing. You will not get a different result unless you become a different person by habit and action."

This philosophy has seriously impacted me - everything you have in life is exactly what you deserve to have and everything you want to have.

POWERFUL!

Jim Rohn, one of the world's greatest personal development coaches constantly preaches passionately on this topic and has this to say.

"You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of. You don't have charge of the constellations, but you do have charge of whether you read, develop new skills, and take new classes."

Brad Sugars, an Australian entrepreneur and wealth/business coach, describes an excellent picture of this philosophy of taking responsibility. It is a very clear and accurate portrayal of the difference between taking responsibility (described as playing above the line), and avoiding responsibility (playing below the line). Observe the words 'victim' correlating with playing below the line, and the words 'victor' correlating with playing above the line.

Which line do you play in? It is much easier to play below the line, especially when our society reinforces this attitude.

Do you think that the best way to fulfill your potential for 2008 is by blaming someone else? Does this way of living allow you to reach your full potential? Never!
THIS IS A GUARANTEED WAY OF ALLOWING SHORT TERM RELIEF BUT THE DOWNSIDE IS THAT IT LEADS TO A LONG TERM SPIRAL DOWNWARD OF NEVER GAINING CONTROL OF YOUR LIFE AND NOT TRULY REACHING YOUR POTENTIAL.
So whatever body you are living in now - maybe it's too thin, too big, too soft, too flabby, not tight enough, not strong enough and so forth - you are responsible for transforming your body for the better, if that is truly what you desire.
Make 2008, not only the year that you master your meal plan - but the year that you stick to your resolutions and create a new body and a new life!

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

The top five changes to create a deficit of 620 calories

Dieting Success: The 5 Small Changes
By Susan Burke MS, RD, LD/N, CDE
eDiets Contributor

Nutritionist Susan Burke weighs in on five simple changes you can make. Doing these can lead to weight loss without really trying.

5. Jilt the juice: Although juice has more nutrition than soda, it's got the identical amount of calories per glass. Unless you're trying to gain weight, eat your fruit instead of drinking it. Eliminate one glass of juice per day and earn 150 calories.

4. Omit the oil: Although olive oil is a better choice than mayonnaise or creamy salad dressings, all are very similar in terms of calories. Instead of adding ¼ cup (4 tablespoons) of olive oil to your tossed salad, mix 2 tablespoons of olive oil with ¼ cup of balsamic vinegar and whisk in fresh or dried herbs like rosemary, basil and thyme and a dash each of salt and pepper. Eliminate 2 tablespoons of added olive oil and earn 240 calories.

3. Minus the mayo: Log on to any of the major fast-food franchises that have interactive Web sites (Burger King, McDonald's, Wendy's, etc.) and see what happens when you add and subtract mayonnaise. For example, on BK's website, a grilled chicken sandwich automatically comes slathered with mayo. Just"click" to leave it off and presto, see the calories reduce. For every tablespoon of mayonnaise you eliminate on your sandwich, earn 110 calories.

2. Boost the fiber: Make an effort to eat raw, crunchy vegetables, for a smart and filling snack, and to increase your intake of vegetables. You really can't eat too much of the crunchy stuff! Crunchy veggies are so full of fiber and water that a full cup of green beans, for example, has less than 40 calories. Snack on raw carrots, celery, radishes, mushrooms, spinach and broccoli. If you like, lightly steam by cooking for a few minutes, covered, in the microwave and then sprinkle with just a bit of butter granules (zero calories) or serve with tomato salsa. Eat as much as you like of raw or slightly steamed crunchy veggies; you don't have to"earn" these with increased activity.

1. Forget"Fried": The difference between a fried chicken breast and a broiled one can trip you up if you're trying to lose weight. One"original" recipe KFC chicken breast has 370 calories. A Chick-fil-A chargrilled chicken sandwich has only 270 calories, and Boston Market does it right... their quarter-rotisserie chicken (no skin) has only 250 calories. Forget the fried chicken and earn 120 calories by opting for skinless breast.

Grand total earned with the top five changes: 620 calories You've created a deficit of 620 calories without deprivation or even any exertion!

Since theoretically it takes approximately an excess of 3,500 calories to gain a pound, you'd have to create a deficit of the same amount to lose a pound. Just make permanent these modifications and lose weight naturally.

By the way

To "burn" 620 calories you'd have to (for a 150-pound person):

Row, stationary, vigorously for 1 hour.

Bicycle, stationary, vigorously for 1.2 hours.

Calisthenics, vigorously, for 1 hour.

Run, 5 miles per hour, for 1 hour.

Looking for that extra little push to motivate you to be serious about losing weight? We're behind you every step of the way. Start today and you can lose 10 lbs. in five weeks. Click here to get a FREE diet profile.

Susan L. Burke is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.

How to get the most from your training time

Looking for information? Join eDiets and visit Raphael’s support group (Fitness for You) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

Here are a few tips for those of you who want to get the most from your training time:

1. Get A Personal Trainer: Sometimes to get the most out of your training program you need objective advice from a professional. We get very set in our ways. That can be a good thing for consistency. However, it's hard to make upward progress when you do the same thing week after week and year after year. Following a program written by someone else can take the pressure off and give you new ideas.

2. Eat Well: Proper nutrition and effective training go hand in hand. It is an essential component to all athletic activities. Eating well is the best way to be sure you get the most from your training and from your performance. What you eat before, during, and after exercise has a major impact on how well you perform and how well you feel. Good nutrition also allows you to maintain high quality training, good recovery and good race day performance.

3. Rest and Recover: This is an often overlooked part of effective training. If you don’t plan rest or schedule recovery days in your training you limit your ability to train. Your body actually gets stronger after exercise stress so you need to allow down time for rebuilding muscle tissue. An effective training program will have regular periods of rest and recovery.

This also allows adaptation to the exercise and you return bigger, stronger and faster. Rest also allows you to recover mentally and emotionally and avoid exercise burn-out.

4. Get Support: It's extremely helpful to have support for your training program whether it's from training partners or friends and family. But it's also important to be sure that you follow your own training plan and needs. If you workout with others, be careful that you don't get sucked into training at their intensity or duration. If you scheduled an easy day, but your buddy decides to hammer, you need to let go and follow your plan.

All too often training partners can encourage us to over- or under-train. Do what you need to do from your program.

5. Listen to Your Body: Effective training requires you to follow a game plan, but have enough flexibility to alter the plan based upon how you feel. If you are tired, ill, stressed, injured or notice your heart rate is elevated, you need to be able to pay attention to the message these signs are sending. Slowing down, resting, or changing the activity are all appropriate compromises.

6. Cross Train: Alternating exercise is a great way to train effectively. Not only do you develop overall muscle conditioning, but you allow muscles to rest and recover without losing your fitness, and you get a mental boost from alternating activities.

7. Strength Train: Building strength is one of the fastest ways to improve your sports performance and train more efficiently. You can spend hours running, cycling or playing your sport, but a few weight training sessions each week will add strength, power, and help reduce your risk of injury.

8. Consider Interval Training: Interval training has been the basis for exercise routines for years. It involves alternating short, fast bursts of intense exercise with slow, easy activity. Interval training works both the aerobic and the anaerobic system and results in improved conditioning of the cardiovascular system. It also helps prevent injuries often associated with repetitive exercise by allowing you to increase training intensity without over-training or burn-out.

Good judgment comes from experience, and experience comes from bad judgment. This old saying is especially true for exercise, in which bad judgment can lead to aches, pains, and injuries. Bad judgment can also waste time and effort. Therefore, being aware of the pitfalls that plague novice and seasoned exercisers can help prevent problems and help you maintain a comfortable and consistent program.

Depending on your exercise goals and the intensity of your training, some of the common pitfalls listed below may apply to your situation now. Others won't be important until you have considerable training under your belt. Consider those that apply to you and adjust your program accordingly.

Technical Fouls -- Less-Than-Choice Choices

Making the right exercise choice can make all the difference. Weight-bearing exercises such as walking and jogging are great for most of us, but they can be too demanding for those who are overweight or have muscle, bone, or joint problems like arthritis. Exercises with barbells can also stress joints, especially the elbows and shoulders.

Alternatives include non-weight-bearing exercises (in which your weight is supported), like bicycling or exercising in the water. Also, weight machines or dumbbells may reduce joint stress and allow you to continue weight training without pain.

Troublesome Technique

Exercise technique is critical, even for exercises that you take for granted, like walking. When increasing the pace of walking, for example, it's natural to take longer strides. But this can overstress your shins. Proper technique entails taking more rapid strides without increasing their length.

A Small Breath of Air

Novice exercisers tend to breathe rapidly and shallowly because it feels right. But with this type of breathing, oxygen does not make its way to the depths of the lungs where it's needed. This contributes to a sense of breathlessness. Instead, consciously take longer and deeper breaths.

Intensity Trouble -- Body Not Ready

Vigorous exercise is one of the most stressful challenges your body can face. If you are healthy, your body will adjust to the demands, and such adjustments increase fitness. But an unhealthy body can be overwhelmed by exercise. See your doctor to make sure your body is ready for the challenge.

Beginner's Pluck

If you have not been active, your body is ill prepared for demanding exercise. Even so, you are likely to make rapid gains in the beginning stages of an exercise program, which can inspire you to do too much too soon. Resist the temptation. Working out like a veteran can easily lead to injury.

Veteran's Overconfidence

Even if you are a seasoned exerciser, don't advance more quickly than your body will allow, and avoid overconfidence. Those who were once in shape but have quit exercising and want to start again are particularly likely to increase too rapidly--advancing, for instance, from a 2-mile run to a 6-mile run in a few weeks. Whether you are starting from scratch or restarting from a higher level, progress slowly.

Feel the Burnout

When you improve to the point where, say, a 5 mile run is fairly easy, don't assume all is well. Your abilities and drive may inspire you to keep adding to your workload. In this case, even small and slow increases can add up and become too much.

If you find yourself dreading your exercise sessions or dragging yourself through the day because of exhausting workouts, you may be overtraining -- doing more exercise than your body can tolerate. If so, cut back to where your workouts are comfortable again and you look forward to them. Take a few days off completely and then return at a much reduced level.

No Pain, No Gain?

Athletes are taught to train hard and to overcome pain. But years of training are required to withstand high-intensity workouts. If you are a competitive athlete, you may have no choice but to train as hard as the coach demands. But everyday exercisers should cut back when they feel pain.

Damage Control -- Not Easing In and Out.

Take time to warm up and ease into exercise. Even if you only walk or do other forms of mild exercise, your body needs an adjustment period. Start with a slow, comfortable walk before progressing to faster speeds.

If you choose more demanding exercise, the warm-up phase should be longer and more involved and include a variety of stretching exercises. At the end of a workout, don't stop abruptly, but rather slow your pace gradually until you quit. Then stretch again.

Leave it for Weekends

Many people use sports as a means of getting in shape. They push themselves on weekends in demanding events like basketball that can stress the body to its limits. This weekend warrior approach is backward. Instead, get in shape first so you can enjoy sports safely. This is especially important if you do not participate regularly.

No Rest for the Workout

Vigorous exercise takes a toll on the body, and not resting completely between workouts can spell trouble. This is especially true as you get older, because your body may need more time to recover. Get as much sleep as your body needs every night.

Gear Choices -- Unclear on Gear

Good exercise gear is designed to reduce stress and help you avoid injuries. Jogging and walking shoes are designed to provide support and absorb shock. For exercising in the heat, proper clothing lets excess heat escape from the skin to minimize overheating.

In the cold, certain material wicks moisture away from the skin, helping you stay dry and warm. Such training aids can be expensive, but going the cheap route could ultimately cost you big bucks at the doctor's office.

Ecologic illogic.
Heat, humidity and high altitude stress the body considerably during exercise. Therefore, don't attempt to accomplish as much as you would under more ideal conditions. In hot weather, drink enough water to make your urine clear.

Cold and wind can cause frostbite if your skin is unprotected. Your ears, fingers, and toes are especially vulnerable.

Unkind surfaces.
If you walk or jog, the surface you choose to exercise on is important. User-friendly surfaces will reduce the impact shock. Grass and smooth gravel are friendly, whereas cement (as on sidewalks) is brutal. Asphalt is better than cement, but not as good as grass. The surface also must be even and predictable.

Great Expectations -- Fat fiction.
Exercise can help you lose body fat, but you need to know two facts. First, you cannot remove fat from specific areas of the body with specific exercises (a concept known as spot reduction). Sit-ups won't reduce your waistline, for example, because fat burned as fuel during exercise is drawn from fat stores all over the body.

Second, a bout of exercise burns fewer calories than you might expect, so you probably won't shed pounds without a low-fat and moderate-calorie diet. A 1-mile brisk walk, for example, will burn about 100 calories for an average-sized man and about 85 calories for an average woman. Contrast that with a 500-calorie deluxe cheeseburger.

Fair-weather exercise.
Regardless of your goals or the type of exercise you choose, little will be accomplished by sporadic exercise. The key to success is consistency. On occasion you won't have time to exercise as much as you would like. On those days, it's important to do something, no matter how small. A little exercise performed daily will produce much greater results than sporadic, lengthy workouts.

Remember: This information is not intended as a substitute for medical treatment. Before starting an exercise program, consult a physician.

We keep you informed of the best choices and best foods, as well as the latest trends in diet and nutrition, and whether or not they're worth your while. To get started with the eDiets program, visit eDiets and fill out a free diet profile.

All About Nutrition Bars

People always ask me what I think about nutrition bars. The simple answer is, I don't think they're "nutritious." In fact, there is nothing nutritious about most of them. Usually, they're full of processed carbs and chemicals. They have as many calories as -- if not more than -- a candy bar. And they're loaded with trans fats and sugar alcohol.

Some bars are lower in calories, and some don't have trans fats, but unfortunately this cannot be said for most of them. Honestly, if this is your idea of a snack, you might as well just go have a candy bar and get it out of your system. Yep, it's that troubling.

If you really want some nutrition in your snacks, try having a cup of dry whole grain cereal, a piece of fruit, or a few raw or dry-roasted nuts or a couple of cups of air-popped popcorn. Just eat real food.

At the end of the day, as long as your snack calories fit into your overall daily allowance, the choice is up to you. There is no right or wrong answer on this, only different choices. But you can choose wisely.

Calorie Counting
Here's how to keep a record of your calorie intake so that you'll know how to stay on target with your meals. You'll need a food journal, a kitchen scale and measuring cups, and a calorie-counter book that includes information on protein, fat, and carb contents. Record everything you eat (and how much of it) throughout your day. Measure and weigh all your food to determine how many calories it contains until guessing the calories accurately becomes second nature.

Your grocery list may make you fat

Mike Geary
Truth About Abs

I was at the grocery store today picking up some ingredients for a black bean & brown rice with seasoned venison strips dish I was planning to make, when an interesting thing happened...

I had gone straight to the grocery store after training a couple clients at the gym. Well, as I was grabbing some frozen veggies, a friendly lady (who must have seen that I was a fitness coach from my shirt), asked me my advice on a couple frozen prepared box meals she was picking out (by the way, those prepared frozen meals are usually highly processed crap loaded with sodium and other chemicals).

Now I will say that this woman was VERY overweight, and she mentioned that she has "tried everything" to get rid of all of the excess body fat and always failed.

Keep in mind I hear about 50 people a day tell me they've "tried everything" to get in shape. The problem that they don't realize is that they're trying all of the wrong things...they're trying all of the gimmicks and fads that are out there instead of just adopting a TRUE healthy active lifestyle.

Back to the woman in the store...

So we started chatting about her struggles with getting in shape, and I began scanning her grocery cart. If I can remember, these were some of the contents she thought were healthy:

• Slim fast shakes (far from healthy...they're actually loaded with high fructose corn syrup, hydrogenated oils, and a bunch of other chemicals)
• Fat Free Rice Cakes (ok...despite so many people believing these pieces of crap are healthy...they really are nothing but pure refined starch with zero fiber, which basically breaks down immediately into sugar in your body, spiking insulin and promoting fat storage...doesn't sound so good anymore, huh)
• Protein bars "Scientifically Slim Body Engineered" or some BS statement like that (I took a gander at the ingredient list of these so called "healthy" protein bars and sure enough... hydrogenated oils, high fructose corn syrup, and enough sugar alcohols to give you diarrhea for a week!)
• Canned fruit in syrup (I guess she could do worse here...but still, why not just eat fresh whole fruit which still contains the skins, fiber, active enzymes, etc, instead of resorting to processed, canned fruit that's been cooked and loaded with syrup)
• Reduced Sugar Dessert Cakes (ok, so these are loaded with artificial sweeteners, sugar alcohols, preservatives, and a chemical ingredient list about 15 lines long)

Do you see what's going on here? This is the same scenario that I see all the time.

Most people are fooled by what the FRONT OF THE BOX says, leading them to believe what they are buying is healthy. On all of these items, the FRONT of the packages had all kinds of great sounding things like "fat free", "reduced sugar", "high protein", "low cholesterol", "low carb", etc.

However, the TRUTH is on the BACK OF THE BOX! Ah yes, the ingredient list and nutrition info is where the real truth is. However, I've realized that most of the general public doesn't know how to fully understand the ingredient list and nutrition info, so they rely on the advertising claims on the front of the package to guide them.

BIG MISTAKE!

If you notice, this woman thought she was doing great with her grocery shopping and buying all kinds of healthy stuff for her and her family.

In reality, EVERYTHING she was buying was highly processed and full of chemicals and industrially refined ingredients. No wonder "nothing has worked" for her to get in shape and lose the body fat... she actually hasn't been doing anything right. She's been mislead by all of the confusing marketing and labeling and conflicting nutrition info in the mass media.

If you want to discover the TRUTH about what it really takes to eat a truly healthy diet that maximizes your metabolism, brings your hormonal balance back to normal, reduces cravings, and strips off body fat faster than you'd believe is possible... it's all found in my Truth about Six Pack Abs program at Truth About Abs

Here's what some of my readers from all over the globe are saying about their experiences with this program:

Truth About Abs

Have fun and choose wisely on your next grocery store trip!

Feel free to pass this email on to any friends, family, or coworkers you think might enjoy this discussion.

Stay lean,

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

Does drinking more water help burn body fat?

Drink Away the Weight

By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

Health is what my friends are always drinking to before they fall down.
--Phyllis Diller

You think you've hit gold, huh? Maybe you're anxious to hear about how a new study on drinking actually helps you to burn fat.

You're possibly hoping to read about the new "wine diet" or the "vodka 30 day fat loss plan." OK, I admit it. I was a little sly with the headline for the story. I'm referring to water -- our good friend H2O.

Everyone always says it's good to drink a lot of water to help to lose fat . I hear people say it to each other every day like schizophrenic parrots.

"You should drink more water!" "You don't drink enough water!" "You should drink more water, because it will help with your fat loss…" -- blah, blah, blah.

Ever have someone explain to you how water helps you to lose fat? I bet no one can explain it to you. Most people tell you to drink more water to lose fat, but few know the reason why.

So, how does drinking more water help us to burn body fat?

Stay with me on this and read carefully. This will make you a star during the next water conversation you have.

From the standpoint of fat loss, you want to be in a position metabolically where the liver is converting stored fat to energy. The liver has other functions, but this is one of its main jobs.

Unfortunately, another of the liver's responsibilities is to pick up the slack for the kidneys, which need a lot of water to work properly. Actually, your kidneys need a lot more water than most people realize.

If the kidneys are water-deprived, the liver has a double duty assignment. It has to do the work of the kidneys along with its own work. This double time assignment only serves to lower the actual productivity of the liver. It then can't metabolize fat as quickly as it could when the kidneys do their job with efficiency.

If you allow this to happen, not only are you being unfair to your liver, but you're also setting yourself up to store fat because you've made the liver less efficient at turning stored body fat into energy.

So, you've learned how vital the roles of the liver and kidneys are, but now the question becomes how much water?

When examining the research, there is a paper in the Journal of the American Dietetics Association (Volume 99, number 2, pages 200-206, 1999) that discusses water requirements. In the paper it states:

"To be well hydrated, the average sedentary adult man must consume at least 2,900 mL (12 c) fluid per day, and the average sedentary adult woman at least 2,200 mL (9 c) fluid per day, in the form of non-caffeinated, nonalcoholic beverages, soups, and foods. Solid foods contribute approximately 1,000 mL (4 c) water, with an additional 250 mL (1 c) coming from the water of oxidation."

The paper also states that "Dehydration of as little as 2 percent loss of body weight results in impaired physiological and performance responses."

To summarize, it appears that sedentary individuals require approximately 9-12 cups of water per day (4 cups come from food, 1 cup from metabolism and 4-7 cups from fluid intake). The lower numbers are for females and higher numbers for males. Personally, I like the higher numbers for both males and females alike.

Unfortunately there is very little research concerning how much fluid is actually needed for those who workout intensely. So, add more if you workout, but do so within reason. Now, with glasses held high, let's toast to your new healthy body.

Looking for more information? Join eDiets and visit Raphael's support group (Fitness for You) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Feeling too good?

Don't Get Too Comfortable

Remember when you started working out, how you couldn't do 5 consecutive push-ups without collapsing? Now that you've been training for a while, you can do sets of 10 without even breaking a sweat. Feels good, right? Well, maybe it feels a little too good. It might be time to push yourself a little — by doing some push-up variations to further train the chest, triceps, and shoulders.

Here are two advanced push-ups to add to your repertoire:

Plyo Push-up
Start in your usual push-up position. Slowly lower yourself to the floor. With an explosive burst, exhale and push yourself up, bringing your hands off the floor and clapping them together. Land in the push-up position and repeat. The plyometric push-up increases muscle power by adding some additional difficulty to the regular push-up.

Close-Grip Push-up
Start in a push-up position but keep your hands directly under your shoulders instead of outside your chest. Your legs should be extended straight out behind you, your feet slightly apart, so you are balancing on your palms and the balls of your feet. Keep your elbows pressed firmly against your torso as you slowly lower yourself down. Exhale, press back up to the starting position, and repeat. This close-grip push-up places more emphasis on your anterior shoulders and triceps as well as your chest.

Challenging Yourself From Your Feet on Up
Another factor to consider when you vary your intensity level is your "base." This refers to the way in which you plant your feet on the floor. A wide base — placing your feet wide apart — helps stabilize your body. Working through an exercise with a wide base makes it easier to maintain form throughout reps. A narrow base, on the other hand — placing the feet together — makes any exercise more difficult, because your core and other muscle groups have to work harder to maintain a neutral body position.

Do you have a negative self-image?

The Negativity Police
Is your inner voice a trash-talker? If you've tried and failed to reach your fitness goals in the past, negative thoughts might have been what held you back. Want to succeed this time? Get your journal (or log on to your online Fitness Diary). It's time to get some of those thoughts out of your head and onto paper. Ask yourself the following questions:

1. Do you have a negative self-image?
Do you constantly say things like "I'm fat" or "I'm ugly"? Do you pick yourself apart and beat yourself up when you look in the mirror?

2. Do you lack self-confidence?
Do you doubt your ability to achieve your goals, weight-related or otherwise? Do you dwell on your perceived limits or fears? Do you doubt your ability to accomplish the things you want to accomplish?

3. Do you feel powerless?
Do you feel as if you have no control over your life, or do you rely on excuses like "I'm genetically predisposed to being overweight"?

4. Do you label yourself in self-deprecating ways?
Do you think and talk about your failure to lose weight as a foregone conclusion? Do you refer to yourself mockingly (or not!) as a stereotype — the happy/funny fat person in the room? Is your e-mail address "fatso@blank.com"?

Now think about your responses. How would you describe the tone of your answers? Are they affirming and constructive, or downbeat and destructive? Want to turn your thinking around? The following question will help you understand why you have been propagating these destructive thoughts and behaviors so that we can cut them out at the root.

5. How is this negativity hurting you?
Is what you say about yourself really the truth? Or is it a defense mechanism? And if so, against what? Are you just making complicated excuses? How does this kind of negativity help you achieve your goals? The answers to these questions should help you start to see what's at the root of your negative thinking.

Now go back and answer the five questions again, and force yourself to use only positive terms. It can be hard to let go of these negative thought patterns. Often, they're the result of years of self-loathing and your internalizing of the negative opinions and judgments of others, but you can do it. Remember, knowledge is power. Next time one of those negative thoughts crops up, you'll have the awareness to cut it down.

Having Fans Never Hurts
Once you turn your negatives into positives, you might just become your own biggest fan! But having a network of people who genuinely want to see you happy and successful is also essential. The key is to find people who are supportive without being asked. Whether it's your mom, one of your kids, or your best friend, the encouraging and steady presence in your life can bring strength and courage when you need it most.

Foods to eat, foods to avoid

That's Fit to Eat

By Joanne Eglash
Healthy Lifestyle Columnist
eDiets

Natural isn't Always Safe
If you're diabetic, your doctor probably frequently discusses your nutrition, exercise, and medications with you. Your health care provider may also ask you about over-the-counter medications that you take. But if you are taking herbs, homeopathic remedies, or other alternative supplements, you may assume that they're "safe." As a result, you may not consider those factors worth discussing with your doctor.

Bad assumption. As reported in the Journal of Advanced Nursing 2007; a survey of international health literature revealed that herbal medications and nutritional supplements rank as the most frequently used complementary therapies by diabetics. The problem: many patients don't reveal their use to their doctors. Some of these alternative treatments can, however, impact key diabetes tests. For example, your blood sugar levels can be altered by using fenugreek. As a precaution, check with your doctor before you start taking any new nutritional or herbal supplement.

Big Apple Regulation Update...
The Big Apple is the place to be if you're counting calories. On July 1, the New York City Board of Health's new regulation requiring chain restaurants to list their calories on their menu boards took effect. First to comply: Subway. Walk into a Subway restaurant in New York City and you'll have no excuses for not sticking to your calorie allotment for the day.

Choose a six-inch Veggie Delite, for example, and you'll consume 230 calories. Ask for a six-inch Chicken and Bacon Ranch sandwich, and you swallow almost 600 calories! If your lunch includes a package of chips washed down with fruit punch, and two white macadamia nut cookies for dessert, you just took in more than 1,200 calories for lunch. For a petite woman on a diet, that can use up her entire day’s allotment of calories. Ouch.

Don't Take Teen Bad Eating Lightly
Teens are notorious for their bad health habits. Staying up late at night... lunching on pizza every day... scoffing at the notion of eating their veggies and fresh fruit at home... skipping breakfast or substituting a doughnut for their morning cereal.

If that sounds like your teenage offspring, don't shrug it off with the comment, "Oh, she's just a typical teen." According to new research on asthma reported in the medical journal Chest, being deficient in key vitamins and nutrients can impact respiratory health.

Get help losing weight with eDiets

The researchers' study showed that teenagers who limited their intake of good-for-you foods such as veggies and fruits were more apt to have breathing problems, which ranged from chronic asthma to bronchitis to wheezing and coughing. Teens who combined smoking with bad nutritional habits were even more at risk: the researchers reported that the two bad habits combined resulted in seven times the risk of asthma for teens. The message for parents: start teaching your children good eating habits at a young age, and make certain they understand just how deadly smoking can be. If you have teens at home who won't listen to you, don't despair. Skip the lectures, and create meals that are healthy and tasty. For example, make pizza with a whole-wheat crust that's topped with good-for-you tomato sauce and lots of cut-up veggies. For dessert, serve a fresh fruit and low-fat frozen yogurt blender "milkshake" topped with a tablespoon of low-fat whipped topping and zucchini bread or carrot muffins.

Fundamental truth about your body

Your Ticket To One Minute Wellness