[Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]
It's the spice of life. Food that is. Or opinions. I guess there is a lot of things that are officially "the spice of life."
I think spices are the spice of life. I have a new-found love of spices since hanging around a killer healthy-food chef for the past week. Wow oh wow... I had no idea. And hey -- I'm helping her put her recipes into to a book that will be out soon.
I'll send you all a video of this woman doing her thing too in a week or so... prepare to be blown away.
Back to spices:
Not only can spices save an otherwise boring healthy meal.... turns out that spices can help you burn more bodyfat. The January 2006 issue of The Journal of Physiology and Behavior cited numerous studies on several spices that increased thermogenesis in the body. Thermogenesis is simply heat -- and since a calorie is a unit of heat, guess what? More thermogenesis = more calories burned = Less bodyfat. Pretty cool stuff this thermogenesis.
In fact thermogenesis is the foundation of my upcoming handbook "The Radical Fatloss Blueprint." Out in late February. I'm giving this book away for freee for 21 days to anyone who owns a copy of "The Every Other Day Diet."
The book comes out in late February... and it is... well, radical.
Up to 21 pounds in 21 days.
But you can only do it for 21 days. Fair deal, right?
If you want the book for freee, make sure you have Every Other Day Diet so I can send it to you the last week of February.
For now, here's the spices that work the best to help you burn bodyfat:
1. Capsaicin, the compound gives red chili pepper its heat, increased energy via heat expenditure by up to 23% after ingesting it at breakfast.
2. Black Pepper increases body heat (thermogenesis) by bonding to TRPV1 receptors in the brain.
3. Turmeric has both anti-cancer and pro-thermogenic support. Best of two worlds if you ask me.
Combine these three spices: Red chili pepper, black pepper and turmeric, and use them liberally (as you can handle them) on your lunch and dinner meals.
Just be careful not to overdo the spices, otherwise you'll end up with more heartburn than fatburn.
I'll be including FAR more powerful ways to burn bodyfat radically in "The Radical Fatloss Blueprint" -- and you can get your copy free the last week of February if you own Every Other Day Diet.
Every Other Day Diet
Wednesday, February 18, 2009
Friday, February 6, 2009
Exercise and Nutrition - Keep it Simple
At 49, I have been addicted to exercise and physical fitness most of my life. I have seen a lot of expert advice on fitness and nutrition come and go. Have you ever noticed how the “expert advice” tends to flip flop over time? I remember when vitamin E was good for you; then it was deemed unhealthy; then, news broke that it was good again! I think they change the advice to keep the headline fresh - news sells.
I have seen the same phenomenon with exrcise. Trends come and go - Aerobics, kick boxing classes, spinning - the list goes on.
For someone trying to lose weigh or stay in shape, it can get very confusing as to who to listen to and what kind of exercise is best.
I have always done my own thing, and I have learned that the best advice is to keep it simple. So, here are some tidbits that have come from years of experience.
Running is good. Long distance running is bad - I have the knees to prove it. You don’t have to run for an hour to get the benefits. I prefer shorbursts of high intensity effort. Instead of running 10 miles, I run a mile - as fast as I can. Then, I run a half mile as fast as I can. then maybe I will do some hill sprints. In twenty minutes, I have a killer workout, and I am done.
For you, it might be walking a mile as fast as you can. Or, just a half mile! This whole exercise thing is scalable to your abilities. The idea is to get the heart rate up, then rest. Then, get it going again.
Body weight exercises have always worked best for me. You don’t have to spend hours in a gym to get results. Push ups, Pull ups, dips, and core body exercises are great! And, you don’t have to spend a fortune on equipment. Use your imagination! If you can’t do pushups on the floor, do them leaning up a staircase - or against a wall. Gravity is a great thing. Use it!
The best foods to eat are real foods. Whole natural foods are best in my experience. Beef, Chicken, Fish, Veggies, Fruits, and nuts are real, natural food that gives your body most of what it needs. If the food you are eating comes in a package, it is processed and has bad stuff in it.
Beer and Wine are good for you. Well, maybe not, but I like it. That’s my story and I’m stickin to it.
Let me know your comments! What kind of challenges are you having. Maybe I can help! Or if you have some creative ideas, please share!
I have seen the same phenomenon with exrcise. Trends come and go - Aerobics, kick boxing classes, spinning - the list goes on.
For someone trying to lose weigh or stay in shape, it can get very confusing as to who to listen to and what kind of exercise is best.
I have always done my own thing, and I have learned that the best advice is to keep it simple. So, here are some tidbits that have come from years of experience.
Running is good. Long distance running is bad - I have the knees to prove it. You don’t have to run for an hour to get the benefits. I prefer shorbursts of high intensity effort. Instead of running 10 miles, I run a mile - as fast as I can. Then, I run a half mile as fast as I can. then maybe I will do some hill sprints. In twenty minutes, I have a killer workout, and I am done.
For you, it might be walking a mile as fast as you can. Or, just a half mile! This whole exercise thing is scalable to your abilities. The idea is to get the heart rate up, then rest. Then, get it going again.
Body weight exercises have always worked best for me. You don’t have to spend hours in a gym to get results. Push ups, Pull ups, dips, and core body exercises are great! And, you don’t have to spend a fortune on equipment. Use your imagination! If you can’t do pushups on the floor, do them leaning up a staircase - or against a wall. Gravity is a great thing. Use it!
The best foods to eat are real foods. Whole natural foods are best in my experience. Beef, Chicken, Fish, Veggies, Fruits, and nuts are real, natural food that gives your body most of what it needs. If the food you are eating comes in a package, it is processed and has bad stuff in it.
Beer and Wine are good for you. Well, maybe not, but I like it. That’s my story and I’m stickin to it.
Let me know your comments! What kind of challenges are you having. Maybe I can help! Or if you have some creative ideas, please share!
Thursday, February 5, 2009
The Senates Stimulus Bill
I have to take a break from my fitness posting to comment on our federal governments plans to pass a Stimulus Bill. There is nothing stimulating about this bill! It has every bit of pork spending that senators couldn't get passed through other approriation channels.
The Senate is using a down economy as an excuse to get every conceivable spending plan into law. News flash to our opportunistic senators: You can't stimulate an economy by injecting debt into it. You have to inject WEALTH into the economy!
Cut the payroll tax, nix the death tax and the capital gains tax. Allow the productive sector to keep more of what it earns so that it can invest the earnings into growing the economy. Drill for oil within our own borders.
Using the Senate's logic, as a head of household, I should go get another couple of credit cards and spend like a drunken senator. Introducing more debt into my budget is going to improve my fiancial statement?? Can't you see how rediculous that is?
Call your senator and let them know that the stimulus bill as proposed is unacceptable!
If you are a conservative, you are probabaly pissed as hell and have already called your senator. If you are a liberal, you are probably pissed as hell that I have dared write my opionion in opposition to the messiah and the senate.
In both cases, the best way to handle the stress of it all is to drop to the floor and pump out 30 push ups. You will feel much better.
The Senate is using a down economy as an excuse to get every conceivable spending plan into law. News flash to our opportunistic senators: You can't stimulate an economy by injecting debt into it. You have to inject WEALTH into the economy!
Cut the payroll tax, nix the death tax and the capital gains tax. Allow the productive sector to keep more of what it earns so that it can invest the earnings into growing the economy. Drill for oil within our own borders.
Using the Senate's logic, as a head of household, I should go get another couple of credit cards and spend like a drunken senator. Introducing more debt into my budget is going to improve my fiancial statement?? Can't you see how rediculous that is?
Call your senator and let them know that the stimulus bill as proposed is unacceptable!
If you are a conservative, you are probabaly pissed as hell and have already called your senator. If you are a liberal, you are probably pissed as hell that I have dared write my opionion in opposition to the messiah and the senate.
In both cases, the best way to handle the stress of it all is to drop to the floor and pump out 30 push ups. You will feel much better.
Friday, January 30, 2009
Exercise Anytime, Anywhere, Part 2
The last time I wrote we learned that we can work out in smaller, 5 - 10 minute chunks throughout the day. In the morning, I described how to get started with a set of squats, stretching, and toe raises.
Let's talk about what you can do at lunchtime or right when you get home from work. Within 10 minutes, you can do several different types of pushups to get you pumped up. Now remember that exercise is scalable, to the types of push ups that you can comfortably do. If you can't do puhups on the floor, use the stairs, or a sturdy coffee table, or the wall.
The important things to remember are, keep your body straight. Tighten your butt cheeks (think of squeezing a quarter between your cheeks), and pull your abs tight. Look straight ahead. Don't drop your head to the surface - that shortens your range of motion. Slowly, with control, loser yourself to the surface and back up.
It is very important to concentrate. Get the "mind/body connection" going. Concentrate on the muscles in your arms and shoulders that are doing the work. Concentrate on keeping your butt and abs tight. Do as many as you can.
The great thing about push ups is that they are full body exercises. You are working your arms, chest, shoulders, and all of the supporting muscles in your core.
If you have some more time and want to mix it up a bit, try this: get in an inverted 'V' position with your hands on the floor, shoulder width apart, and your toes on the floor, shoulder width apart. You butt should be pointed towards the ceiling. In this case, your hands and feet are slightly closer together than in the normal pushup.
Now, keep your arms straight. The idea is to reverse your present position. Slowly drop your hips to the floor. Your shoulders and arms will move forward, and your head will point to the ceiling (look up). Now, concentrate on your shoulder mucsles; lift your butt back towards the ceiling while pushing your shoulders back to the original position. You should feel your shoulders working through the range of motion, and you should also be getting a great stretch at the top and bottom positions.
Author Jon Benson has a great many more suggestions on how to incorporate exercise and nutrition into your daily routine. He is a great motivator, as well. Check out his book, Fit Over 40.
Let's talk about what you can do at lunchtime or right when you get home from work. Within 10 minutes, you can do several different types of pushups to get you pumped up. Now remember that exercise is scalable, to the types of push ups that you can comfortably do. If you can't do puhups on the floor, use the stairs, or a sturdy coffee table, or the wall.
The important things to remember are, keep your body straight. Tighten your butt cheeks (think of squeezing a quarter between your cheeks), and pull your abs tight. Look straight ahead. Don't drop your head to the surface - that shortens your range of motion. Slowly, with control, loser yourself to the surface and back up.
It is very important to concentrate. Get the "mind/body connection" going. Concentrate on the muscles in your arms and shoulders that are doing the work. Concentrate on keeping your butt and abs tight. Do as many as you can.
The great thing about push ups is that they are full body exercises. You are working your arms, chest, shoulders, and all of the supporting muscles in your core.
If you have some more time and want to mix it up a bit, try this: get in an inverted 'V' position with your hands on the floor, shoulder width apart, and your toes on the floor, shoulder width apart. You butt should be pointed towards the ceiling. In this case, your hands and feet are slightly closer together than in the normal pushup.
Now, keep your arms straight. The idea is to reverse your present position. Slowly drop your hips to the floor. Your shoulders and arms will move forward, and your head will point to the ceiling (look up). Now, concentrate on your shoulder mucsles; lift your butt back towards the ceiling while pushing your shoulders back to the original position. You should feel your shoulders working through the range of motion, and you should also be getting a great stretch at the top and bottom positions.
Author Jon Benson has a great many more suggestions on how to incorporate exercise and nutrition into your daily routine. He is a great motivator, as well. Check out his book, Fit Over 40.
Thursday, January 15, 2009
You Can Exercise Anytime Anywhere
I few days ago I told you that I would show you how to get a workout in in just a few minutes a day. For those of you who just don't have the time to get fit, listen up.
You don't have to have a big block of time to work out dureing the day. There are great benefits to breaking up your workout into 5 to 10 minute chunks, three times a day. You can do quick bursts of exercise anytime, anywhere.
First thing in the morning while you are waiting for your coffee to brew, do 50 squats. I have said before that exercise is scalable, so do the quantity that is good for you. If you are just starting out, go the the corner at your kitchen countertop. Face the cabinets and put both hands on the countertop edge, one hand on each of the right angle edges formed by the corner. Keeping your back straight, lower yourself as far as you can go and return to the standing position. Repeat as many times as you can.
If you want, you can follow this up with slow and easy stretching. As a hint, when you are stretching your legs, relax, and exhale. I have seen people hold their breath and force a stretch. That is a battle and nothing good can come from it. Relax! Exhale, and slowly stretch.
You can always mix this up, too. Add some toe raises. Stand facing a wall and put a short length of 2 x 4 parallel to the wall. If you don't have a 2 x 4, use your imagination. Put your old encyclopedias to work! Position your toes on the book or 2 x 4 so that your heals are lower than your toes. Use the wall for balance. With both feet, raise yourself up and down for as many reps as possible.
There! Inside ten minutes you got a good workout in. At lunch and dinner, even before bed, you can add other brief exercise sessions. I will have more on this tomorrow!
If you need some motivation to get started, Read Jon Benson's Fit Over 40.
You don't have to have a big block of time to work out dureing the day. There are great benefits to breaking up your workout into 5 to 10 minute chunks, three times a day. You can do quick bursts of exercise anytime, anywhere.
First thing in the morning while you are waiting for your coffee to brew, do 50 squats. I have said before that exercise is scalable, so do the quantity that is good for you. If you are just starting out, go the the corner at your kitchen countertop. Face the cabinets and put both hands on the countertop edge, one hand on each of the right angle edges formed by the corner. Keeping your back straight, lower yourself as far as you can go and return to the standing position. Repeat as many times as you can.
If you want, you can follow this up with slow and easy stretching. As a hint, when you are stretching your legs, relax, and exhale. I have seen people hold their breath and force a stretch. That is a battle and nothing good can come from it. Relax! Exhale, and slowly stretch.
You can always mix this up, too. Add some toe raises. Stand facing a wall and put a short length of 2 x 4 parallel to the wall. If you don't have a 2 x 4, use your imagination. Put your old encyclopedias to work! Position your toes on the book or 2 x 4 so that your heals are lower than your toes. Use the wall for balance. With both feet, raise yourself up and down for as many reps as possible.
There! Inside ten minutes you got a good workout in. At lunch and dinner, even before bed, you can add other brief exercise sessions. I will have more on this tomorrow!
If you need some motivation to get started, Read Jon Benson's Fit Over 40.
Monday, January 12, 2009
Pills Just Don't Cut It
I received a bunch of SPAM this morning. And typical of Monday mornings I received a bunch of diet related SPAM - a pill for this and a pill for that. One in particular was for Fucoslim flat stomach pill. I think that was the name - I delete stuff from my SPAM folder right away.
If you want to lose weight or reshape your body, a pill might work a little in the short term, but it is not going to solve your problem. The first thing you have to do is fix your head! You have to get inspired and motivated!
Are you having health problems? Is your extra weight causing you to have joint problems? I know a lot of people who are over weight who have terrible problems with their knees. What is the problem that you are trying to solve and how badly do you want to solve it?
Jon Benson writes about role modeling and how you can speed up your rate of progress by learning from those that have already achieved what you want to achieve.
This has worked well for me. I have read works from Jon Benson, Tom Venuto, Matt Furey, and Pavel Tsatsouline, and have applied their expertise into my workout and nutrition regimen. My progress has been much faster than if I left it to my own resources.
Now is the time to take action. Even if you are over 40, you can lose fat, build muscle, and drastically improve the quality of your life.
If you want to lose weight or reshape your body, a pill might work a little in the short term, but it is not going to solve your problem. The first thing you have to do is fix your head! You have to get inspired and motivated!
Are you having health problems? Is your extra weight causing you to have joint problems? I know a lot of people who are over weight who have terrible problems with their knees. What is the problem that you are trying to solve and how badly do you want to solve it?
Jon Benson writes about role modeling and how you can speed up your rate of progress by learning from those that have already achieved what you want to achieve.
This has worked well for me. I have read works from Jon Benson, Tom Venuto, Matt Furey, and Pavel Tsatsouline, and have applied their expertise into my workout and nutrition regimen. My progress has been much faster than if I left it to my own resources.
Now is the time to take action. Even if you are over 40, you can lose fat, build muscle, and drastically improve the quality of your life.
Sunday, January 11, 2009
TV Time
Yesterday I went out with my son to the local park to sled ride. We had a blast, except for the last run where we both landed in a hidden ditch. Eben got the wind knocked out of him and injured my lower back.
We both will be OK, but I spend the rest of the day flat on my back watching the NFL divisional playoffs on TV. I barely moved for 8 hours. I thought that I was going to tear my hair out! It dawned on me that there are people in this country that do that on a regular basis! What a waste of time!
How much time to you spend as a tube boob? Two hours a day? More? At two hours a day, that is nearly 15 hours a week. That is a part time job! Or, fitness squandered.
I have spent some time posting in some of the fitness forums and have seen some people complaining that they don't have enough time to work out. I wouldn't be surprised to see those same people addicted to "ER" or "Biggest Loser."
Are you one of those people who don't have any time in the day to get fit? Turn off the TV - I am sure that you can find plenty of time! If you refuse to give up "Lost", then how about multi-tasking? Here is a challenge. Do a single pushup evey minute while you are watching TV. At the end of the hour, you have done 60 pushups! There is a cumulative benefit to exercising this way. I don't think it is as good as getting a short high-intensity workout in, but it is a start.
In the next couple of days, I will show you some good ways to fit some intense workout into your day. You will have no excuses! In the mean time, find a fitness role model and get motivated!
We both will be OK, but I spend the rest of the day flat on my back watching the NFL divisional playoffs on TV. I barely moved for 8 hours. I thought that I was going to tear my hair out! It dawned on me that there are people in this country that do that on a regular basis! What a waste of time!
How much time to you spend as a tube boob? Two hours a day? More? At two hours a day, that is nearly 15 hours a week. That is a part time job! Or, fitness squandered.
I have spent some time posting in some of the fitness forums and have seen some people complaining that they don't have enough time to work out. I wouldn't be surprised to see those same people addicted to "ER" or "Biggest Loser."
Are you one of those people who don't have any time in the day to get fit? Turn off the TV - I am sure that you can find plenty of time! If you refuse to give up "Lost", then how about multi-tasking? Here is a challenge. Do a single pushup evey minute while you are watching TV. At the end of the hour, you have done 60 pushups! There is a cumulative benefit to exercising this way. I don't think it is as good as getting a short high-intensity workout in, but it is a start.
In the next couple of days, I will show you some good ways to fit some intense workout into your day. You will have no excuses! In the mean time, find a fitness role model and get motivated!
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