Before  starting  any exercise program it is necessary to get an
approval from your doctor.Start easy,don’t take strenuous
weight programs in health clubs,which takes time out of your
working day. It takes too much of your time and becomes a burden.

Exercise should be part of your  daily routine to be successful.
It is better to exercise in the morning for twenty minutes than three
hours at a gym on the weekend.  Use your own body weight and
gravity,instead of machines, which provide ample resistance.

It’s best to progress gradual, there is no need  to work to your limit.
Don’t strain.  Your body  doesn’t need to be heated in order to
improve. The rhythms of nature are your limits.

Your exercise program has three goals. First and most important:
to maintain and increase your muscle mass.
Secondly: To maintain your cardiovascular system.
Thirdly: To maintain your flexibility.

The average person stiffens as he ages, increasing the risks of
strains and tendon, ligament and skeletal disorders.

When you have your doctor’s approval, you can do a little
aerobics to warm up the system and get your blood pumping.
Twenty minutes at even mild intensity will have cardiovascular
benefits. I recommends aerobics to begin with for everyone,
before you pick up weights.

Then 5-10 minutes stretching after your muscles are warm
is all you need to maintain flexibility lifelong.

Now you are prepared to exercise your muscles. Your program
should include resistance exercise for shoulders, arms, chest,
back, legs and abdominals. If you exercise three days per week,
which is the starting level for consistent benefit, then do:
Day 1  –  Shoulders and arms
Day 2  –  Chest and back
Day 3  –  Legs and abdominals
For  5 days per week, do one body part per day.

1) Never do more per exercise than one warm-up set of 12 – 15
easy repetitions, followed by one medium heavy set of 6 – 10
repetitions to exhaustion.

2) Work a body part only once per week. It takes about 48 hours
for exercised muscles to breakdown worn cells, then 48 – 72 hours
to build new, stronger replacements. The muscle remains at
maximum strength for 5 – 8 days and then slowly declines.
Exercising a muscle every 5 – 8 days is the optimum program
for progress.

3) Don’t train with weights for more than one hour per workout.
Your  ability  to gain lean mass,is limited by your hormone levels.
After 45 minutes to one hour,hormone levels decline.You can
force yourself to continue,but it doesn’t do your body any good.

4) Use a wide variety of exercises. Restricted resistance exercises,
especially on machines, stress only certain fibers of a muscle
in certain positions. You need to get all the fibers in all positions.

5) In one hour at two sets per exercise you can do 12 exercises
easily. Don’t force yourself to do more. For weight exercises,
see Bill Pearl’s book: The Encyclopedia on Weight Training.

6) Accentuate the return phase of the repetition, when the muscle
in question is lengthening under load. In a barbell bicep curl for
example, the eccentric contraction occurs when you are lowering
the bar to the start position.

Restrain yourself all the way down, because it is the stress of
lengthening under load that causes most of the strength and
lean mass gains that you are seeking.

7)Take a protein drink daily within one hour after workout.
Research shows that weight training puts subjects into protein
deficit, despite the high protein level of the American diet.

8) Take daily antioxidant supplements. All exercise increases
oxidation in the body.

9) Eat an alkaline diet. All exercise increases body  acidity.

10) Sip a cold light carbohydrate drink (7-10%) throughout
workouts. Drinks containing a little glucose, a little zylitol plus
mostly glucose polymers are best. It will trickle carbohydrate
continuously into your blood and spare your muscle glycogen,
thereby maintaining your energy level.

It will also prevent dehydration. Even 3% dehydration can reduce
strength by 10%. And it will help to keep your body temperature
down, at the same time reducing the amount of blood diverted to
the skin for cooling, thus leaving more to supply your muscles
with oxygen and nutrients.

A final note about weight-bearing exercise: without the stimulus
to your body to grow, nutritional supplements can’t work properly.
Important new research published in the New England Journal
of Medicine shows, that multi-vitamin and mineral supplementation
had little effect in improving the health of old people, unless a
resistance exercise was added, the health benefits were astonishing,
ranging from over 100% improvement in strength and muscle size
to big improvements in mobility and recreational activity.

It takes a bit of puff and stickability to grow a high-performance body.
But once you’ve done it, a little bit of exercise necessary to maintain
it is one of life’s greatest bargains.

For the truth about vitamins, look to experts whose status and salary does not depend on
continuing disease. The evidence has now convinced thousands of the leading scientists in America. And, despite of the risks to their university careers and federal research grants, those with enough guts and integrity are saying so in the public media.

Let’s look at a view of their comments.
Jerome Cohen MD, Professor of Internal Medicine at St Louis University School of Medicine used to be against vitamin supplements. Now he will tell you he takes 400 IU of vitamin E daily to help protect his heart.

Dr. Simin Meydani of the Human Nutrition Research Center on Aging at Turfts University,
Boston: “We used to think of vitamins strictly in terms of what you needed to prevent
short-term deficiencies. Now we are starting to think what is the optimal level of vitamins
for lifelong health and to prevent age-associated diseases.

To demonstrate the effects of vitamin C, Dr. Gladys Block, formerly of the National Cancer Institute, now at the University of California, Berkeley, reviewed the 15 top studies on
vitamin C and cancer rates. People in the top 25% regarding vitamin C intake, had only
one-half to one-third the rate of cancers of the eshophages and stomach of those in the
bottom 25%.

Dr. Daniel Menzel of the University of California at Irvine:
“Priming children with antioxidants could protect them against lung disease as adults…”

Eminent researcher Dr. Walter Willett of Harvard:
“Until quite recently, it was taught that everyone in this country gets enough vitamins
through their diet and that taking supplements just creates expensive urine.
I think we now have proof that this isn’t true. I think the scientific community has realized
this is a very important area for research.”

Those I have quoted are representative, though they only scratch the surface of the huge
vitamin revolution now happening in America. It gladdens my heart to see  that this vital
health information is finally getting out to the public.
Sixty percent of all Washington State dieticiens now take multi-vitamins for example.
And a new poll shows that 78% of Americans now believe that taking supplements
will help to maintain their health.

The prestigious Kellogg Report estimates that dissemination of  new nutritional information will save $20.5 billion in health care costs.

After having watched the evidence in favor of vitamins grow for years and recorded
the guarded but gradually changing public statements of the top researchers at the premier government nutrition research  organization, the USDA Human Nutrition Research Center, on 4 March 1994, their Director of Antioxidant Research, Dr. Jeffrey Blumberg, as conservative and careful a scientist as I’ve ever known, finally said it straight.
Talking about supplements of vitamin C and E and beta-carotene, he said:
“We have the confidence that these things really do work.”

“Our current health-care crisis is the culmination of public despair at the inability of
our medical priesthood and it’s high technology religion  to perform miracles with
bodies that are already in death’s boat and halfway across the Styx.” – Michael Colgan
Medical Lectures ,1994.

1.Oxidation in human degeneration

To understand the concept of human degeneration you have to know something about oxidation.
When we look how rust eats steel away, the flaking of paint, apples turning brown and the rotting of meat, we see examples of oxidation. It is the most penetrating process of decay on earth.

Oxidation is caused by free radicals, which are unstable atoms or molecules of oxygen,
damaging everything they touch. In physics,a stable atom always has its electrons in pairs,
to balance its nuclear forces. The free radical however, has an unpaired electron in an outer orbit around its nuclues. This unstable configuration creates a powerful electromagnetic attraction that sucks an electron out of the nearest molecule of any material it touches.

While losing an electron, that molecule know becomes a new free radical, which sucks an electron from the next whole molecule.This free radical chain reaction process continues many thousands of times.

1. Denman Harman at the University of Nebraska proposed in 1957 that living flesh is also vulnerable to free radical attack. And so it has proved. We hnow now that most bodily damage involves oxidation.Ultra-violet light ages and decays your eyes and skin by oxidation.

Air pollutants damage your lungs by oxidation. Many man-made drugs and chemicals tear our cells apart by oxidation.I have written in a previous article that their main mechanism underlying cardovascular disease and many cancers is – oxidation.
But you don’t have to despair, you can beat oxidation by following the new nutrition science.

2.The Force of Gravity
Gravity is the second big cause of human aging and degeneration. It tries to pull you out through the soles of your feet. The results are double chins, for example.
To combat gravity, you have to protect your skeleton and the muscles that hold it up.

We as humans are designed to be almost continually active. Immobilize a joint for evena few hours and it starts to stiffen to decay. Disuse is deadly.

Under the usual medical treatment, a broken leg put in a cast loses most of its muscle,a third of its bone mass and stiffens almost to immobility. Fortunately, the new medicine
that is in concert with nature, is now realizing how conventional medical technology causes more damage than it cures.

Confinement to bed, the conventional answer to many ills, is an example of the worst kind of treatment. In six months bed-rest you accelerate bone aging by a decade, losing 25-40% of your bone mass, much of it is irreversible.

The majority of skeletons and muscular systems of Mr. and Mrs. Australia degenerate prematurely, simple from our sedentary lifestyle.We get less and less active as we age and lose the bulk of our muscle and bone.

Dr. Walter Bortz of the department of Medicine of the Palo Alto Medical Clinic in California,

reviewed over 100 studies showing that many of the degenerative changes usually attributed to inevitable aging, are in fact CAUSED BY LACK OF EXERCISE.

Most people over 60 have insufficient muscle left to hold up their skeletons and insufficient bone mass to protect them against fractures. Osteoperosis (weak bone disease) is now epidemic.
More than 25 million Americans suffer from this disease and it is growing silently in millions more.By our lack of understanding nature we are doing it all to ourselves.

By age 65, one in every three women suffers vertibral fractures. By age 80,one in three women and one in six men suffers a hip fracture. They rarely recover mobility and a quarter die within six months.Yet prevention is simple, costs nothing and is available
to everyone.

You can’t avoid gravity, but you certainly can combat it easily, even more easily than you can combat oxidation. This is the logical clue: you sit like a slug, you grow like a slug.

All you need to do is detailed in my next article.

Traditional medicine often ignore or don’t recognize a patient’s nutritional deficiencies.
In most cases, drugs are prescribed.The dominating medical treatment protocol in the
United States today, is ND medicine – it starts with the name of a disease and ends with
the name of a drug.

Each body function is considered as having a single purpose or action, which of course,
is not the case. The body requires all the necessary nutrients and minerals to achieve
systemic balance and health. Our body consists of 90% calcium and phosphorus, of which
99% of the calcium and 80% of the phosphorus is taken by our skeleton system and teeth.
The following example shows how delicate and critical these amounts and balances are.
The normal ratio is a balance of four parts phosphorus to ten parts calcium in the blood.
(or blood serum). As long as this 4/10 ratio is maintained, a certain level of health
will be maintained. If this ratio is disturbed, for example, with three parts phosphorus
to ten parts calcium (3/10),there’s not enough phosphorus to hold the calcium in solution,
and the excess calcium starts to precipitate out of the  body fluids. If calcium
precipitate into your kidneys, kidney stones will form. If calcium precipitate onto your
teeth, tartar will form.When it happens in your joints, it is called arthritis.
If calcium deposits in your eyes, it forms cataracts. All these things are indications of
phosphorus deficiency.

The industry around weight loss is well aware of the fact that low-calorie
diets cause fast loss of muscle and fat.
For this reason, the market is saturated with fiber bars, liquid meals and
light weight cereals.
We live in a society of instant coffee,….. while-you-wait, etc.
Fast results are essential for continuous sales results.
The average consumer is not aware of the fact, that when they are
losing fat, they lose muscle also.

Nutrition scientists have known for many years that reducing calories to
800 – 1200 per day, which is below the essential energy requirement of the
body to maintain vital functions, causes you to cannibalize your own muscles
for fuel. On these diets, muscle provides up to 45% of the energy deficit.
If the deficit in essential energy requirement is 500 calories per day,
then up to 225 calories will come from muscle breakdown.
On only four weeks on such a diet, you can lose 1.5 kg of vital muscle.
In your muscles is all your energy created by burning of fats,
carbohydrates and proteins in the mitochondria of each and every cell.
Even an ounce of muscle lost, lowers basic metabolic rate of fuel
consumption and reduces your ability to burn body fat.

So all diets that are below the essential energy requirement of your
body are a guaranteed recipe for failure.
Besides the fact of losing muscle,which is your body’s engine,
the weight loss industry also know that fast fat loss guaranties regain of fat.
The physiology behind it has been known for decades.
Fast fat loss alerts the potent defences of the body of its energy reserve.
The quantity and activity of the lipo protein lipase enzyme increases
immediately, which is the body’s main mechanism that collect digested
fat from the bloodstream and stuff it into fat cells.
Lipo protein lipase get hold of every fat molecule and even disable your
body to use it for energy.

In order to make up the deficit, you have to burn more muscle.
However, as muscle is your basic structure, it is harder for your body to
burn it than fat. As a result, your metabolism slows down,which reduces
your ability to burn fat.
Toxic wastes build-up as a result of burning proteins. This can make you
sick and cranky. This activity does not help you to control your appetite,
which becomes more ravenous.
It gets even worse. If you can’t resist the inconvenience any longer and
succumb to real food, the lipo protein lipase has become so efficient,
that you regain seven weeks painful fat loss in almost seven days.
But the biggest problem is that you don’t get any of the lost muscle back.

So the final result of the diet is that there is no change in body fat but
a big loss in muscle.
This loss of part of your engine causes further fat gain as it reduces
your ability to burn the fat you have.
Overweight people using low-calorie diets lose so much muscle that they
set their bodies up for permanent obesity, when they use them repeatedly.
The food industry is constantly creating new ‘functional foods’ that will
help you lose weight, reduce blood pressure and cholesterol, and help you
keep your blood sugar and insulin levels in check and so on and so on.
When did eating become so complicated, and since when could food do all
of these magical things?
Foods designed to help you lose weight are a multi billion dollar industry.
And think of how ironic of an industry that is, how could you possibly eat
something to lose weight? That doesn’t make any sense at all. The act of
eating always adds mass to your body, it couldn’t possibly take it away.

The only way you can lose weight ever, is to eat less calories than you
burn off. Bottom line, there is no arguing this.
This rule existed 1000 years ago, and will exist a 1000 years from now.
There is no possible way you could gain weight if you ate less calories
than you burned off.
No matter how easy you seem to put on weight, and how little food you think
you eat, there is always a lesser amount that will cause you to lose weight.
The actual matter that makes up your fat cells has to come from somewhere,
and that somewhere is your diet. If you eat more food than you burn off
then you will store fat and gain weight. If you eat less food than you
burn off you will lose fat and lose weight. That’s it.
So the list of 7 foods you can eat to lose weight consists of any foods
you would like to see on that list!
You could lose weight eating cheesecake everyday. As long as you ate less
total calories that day than you burned off.

The only weight loss diets that have ever worked or proven to have any effect
always make people eat less total calories. That’s it. Carbohydrate, fat, protein and
sugar don’t make any difference, as long as you eat less. If anyone tells you
otherwise they just haven’t done their research. And I encourage you to challenge
anyone who thinks that any ‘special’ food can actually help you lose weight.
It’s baloney, eating less is the only way.
Think of it this way. If any of the popular diets like low carbohydrate, low fat, high
protein actually worked, would you or anyone else still be looking for another
way to lose weight?

There are three main keys to losing fat and gaining muscle.
If you’re missing any of these you will most likely fail in your attempts
to build a lean muscular body.
So what are they?
1) Eat Less Calories than you burn off
2) Resistance Training
3) Eating enough protein to maintain muscle mass
That’s as short and sweet as I can put it.

Any diet can work as long as it gets you to eat less calories than you burn off.
The key is to find a diet that suits your personality and your lifestyle.
If you’re like me you don’t have time to spend on diet rules and focusing on
good foods and bad foods and what to eat and what not to eat, and meal timing
and all of that.
The diet that will work for you will most likely be the one with the least amount
of rules,or in fact no rules at all but rather just provide a guideline or two.

For me that diet is Eat Stop Eat.
It is the simplest nutrition program I have ever come across.
There is only one guideline, and that is to take a 24 hour break from eating
once or twice per week. That’s it, simple and effective.
This type of eating program might work for you, or it might not.
You just have to try it first. As long as you can find a diet you can stick with for
the long term you’ll be able to lose weight,
the next key it making sure all of that weight comes from fat.

This is where resistance training comes in.
You have to do some form of resistance training in order to maintain and build
muscle mass while you’re losing fat. If you are following an effective diet
without doing resistance training you could end up losing muscle mass along the way.
If this happens you could lose body weight without actually improving the look
or shape of your body.
Your actual body weight doesn’t matter as much as your percentage of fat.
If you can lose 5 pounds of fat, but gain 3 pounds of muscle you will only lose
2 pounds of body weight on the scale, but you’ll look 8 pounds different.
Even though 2 pounds doesn’t sound like much,the difference on your body fat
percentage is the key.

This is why weight training is so important while dieting. Weight training is
the best way to make sure you don’t lose muscle while you diet, this helps with
overall health as well as improving the overall look and shape of your body.
After all when you diet the goal is to show off the lean muscle that is under the fat.
The third key to building muscle while losing fat is protein. You have to eat
just enough protein to make sure your muscles can grow. This is a controversial
topic that many nutrition ‘experts’  still don’t agree on.
But the bottom line is protein is your friend when it comes to building muscle
and especially when you’re dieting.
Mix these three key ingredients together and you’ll have a potent fat loss and
muscle building program that can transform your body in no time.

Fat stored around the waist can be a risk of developing diseases like stroke, heart disease, cancer, and diabetes. The easiest way to determine if you’re at risk of developing any of the above mentioned diseases, simple measure your waist.
A measurement greater than 100 cm for men and 85 cm for women is considered to be
‘high risk’. But don’t despair, even if you are at risk there are some simple steps you can take in order to lose belly fat fast.

#1. REDUCE YOUR FOOD INTAKE.
The best way to reduce your food intake is to simply decrease your portion seizes slightly so your appetite isn’t affected.
You may also want to substitute certain foods that you’re currently consuming regularly with healthier alternatives.
By reducing your overall food intake you make it easier for your body to create a mild
calorie deficit that will assist your weight-loss efforts.

#2. CHOOSE A LOW GLYCEMIC DIET
The Glycemic Index is a way to rank foods according to the effect they have on our blood glucose levels. This is especially true in regards to carbohydrates.

Specifically, the glycemic index measures how much a 50-gram portion of carbohydrates raises your blood sugar levels compared with a control.
The control is either white bread or pure glucose.

All carbohydrates cause some temporary rise in your blood glucose level.
This is called the glycemic response. And this response is affected by a variety of factors, including the amount of food eaten, the type of carbohydrates, the method used to prepare the food, as well as the degree of processing, to name just a few.

The slower your body processes the food, the slower the insulin is released, and the healthier the overall effect is on your body.

And it’s the foods that raise your blood sugar level slowly, that you, as a person desiring to loose weight, want to eat. And there are several reasons for this.
First, these foods – many of which you’ll discover are high in fiber – will just keep you feeling fuller for a longer period of time. And any of you who have been on a diet can be thankful for this.

#3. REDUCE YOUR INTAKE OF CARBOHYDRATES
There is no doubt that low-carb diets are effective for weight loss.
They have also been shown to significantly reduce abdominal fat stores.
The easiest way to reduce your overall intake of carbohydrates is to eat mainly fibrous vegetables, like broccoli, cauliflower, carrots, capsicum, tomatoes, etc., eat a moderate amount of fruits and starchy vegetables, and consume a small amount of high-density carbohydrates, like bread, pasta, rice, cereals, etc.

Carbohydrate is stored in your body as glycogen and for every gram of glycogen stored, 2-3 grams of water is stored with it. Therefore, reducing your glycogen stores will result in immediately weight loss.

#4. INCREASE YOUR PROTEIN CONSUMPTION
Out of the three macronutrients (carbohydrate, protein and fat ), protein is the most effective at helping you lose belly fat. There are several reasons for this.
Protein is the most satiating food component, which means it helps you feel satisfied for longer following a meal. It also requires the most energy to be burned through the processes of digestion, absorption, and utilization compared to either fat or carbohydrate.
Research has shown that a higher protein intake is related to having less belly fat!

#5. CONSUME MORE FIBER
Fiber is the indigestible component of food matter. It is primarily found in vegetables, fruits, beans, nuts, seeds, and cereals. There are two types of fiber, soluble and insoluble, both of which are beneficial from a health perspective.
Soluble fiber in particular is useful for reducing belly fat. In fact, in one study it was demonstrated that consuming 10 grams per day significantly reduced belly fat.
Since soluble fiber slows the passage of food through the intestinal tract it can prolong the feeling of fullness and therefore, reduce appetite.

#6. LIFT WEIGHTS
Weight training, also known as resistance training, is well known to be beneficial from a health and weight-loss perspective. In fact it is probably the most underestimated way to lose belly fat fast! Since weight training forces your body to build, or at least maintain your muscle mass; you can keep your metabolism elevated for longer simply because muscle is a metabolically- active tissue, especially when it is recovering from an exercise session.
It is best to perform at least 3 weight training sessions per week and if you are inexperienced, always employ the service of a personal trainer.

#7. PERFORM AEROBIC EXERCISE
Aerobic exercise is very effective at helping you lose belly fat. Aerobic ( with oxygen ) exercise includes walking, running, bicycling, swimming, boxing, aerobic classes etc.
It simply means exercise that involves movement for an extended period of time, i.e. greater than a few minutes, and results in you puffing, panting and sweating.
Gardening, housework or lawn bowls are not considered to be aerobic exercise.
While they may help to burn up a few extra calories, they certainly don’t increase your heart rate and/or breathing rate.
It is best to perform at least 15 minutes of aerobic exercise every day in order to achieve the best results.