Detox Diets: What You Need To Know

From eDiets.com:

By Susan Burke MS, RD, LD/N, CDE

It’s hard to miss the advertisements for detox diets, and dietary supplements claiming to “cleanse” you of “built up toxins." Manufacturers claim that these diets and products can give you new energy and you’ll lose weight, sometimes "overnight."

I typed “detox diets” into my Google browser, and on the right side margin (where paid advertisers display) ads invited me to “cleanse," “look younger," and “defy the aging process." There are more than one million (that’s MILLION!) websites associated with detox diets.

Many find it hard to resist the claims, because it sounds like nirvana. You’re feeling sluggish and bloated, you hate to diet; so, hey, let’s give it a try! They say you can feel better and look younger and slimmer, in just days. So, what’s the scoop on detox diets?

Save your money…and your health. The human body is a “detoxifier," naturally. Your liver, kidneys, respiratory and gastrointestinal system all work together to detoxify your body daily. The average person does not need a “neutralizing” diet. He or she needs a healthy diet, but most detox diets are not healthy.

Eliminating unhealthy foods is a great idea, but eliminating all food is not. If the detox diet asks you to restrict yourself to only a select few foods, such as fruit or fruit juice or vegetable juice, you will certainly lose weight, but you’ll also lose lean muscle mass. If you resume your regular diet after “detoxing," you’ll regain the weight and more.

Detox Diets

The word “detox” has morphed from the original meaning “to treat (an individual) for alcohol or drug dependence, usually under a medically supervised program designed to rid the body of intoxicating or addictive substances," to today’s “miracle cure." Sometimes a “detox” is necessary, for example, for an alcoholic, who needs to undertake a “detoxifying” regimen to wean from the dependency on a highly toxic and debilitating drug. But, most detox diets are nutritionally shaky, not providing even the minimal daily needs for calories, protein, fat and carbohydrate. By definition, then, a detox diet is not to be followed for any length of time.

Toxins are by-products of food, air and water. Every day our bodies process toxins and eliminate them through sweat, urine and feces. We can’t help but take our bodies for granted, expecting the daily processes to function. We occasionally overdo: we eat too much “stuff," drink too much alcohol or otherwise abuse our bodies. We gain weight, feel tired -- and look worse.

Take a Break

Don’t bother with pills, potions or detox diets to enhance the body’s natural processes. Stay clear of programs that require “cleansing” substances to “purify," “cleanse," or “detoxify." These are buzzwords for laxative and diuretic substances. Programs that claim to cure diseases or medical conditions should be given wide berth. Dr. David Katz of the Yale University School of Medicine says that detox diets epitomize everything that is wrong with the concept of 'dieting,' rather than making sustainable lifestyle changes. He says, “It is about losing weight as fast as possible; not about an adjustment of your lifestyle to improve your health and weight forever.”

Start your own “detox” by eating nutritious foods, in the right amounts for your needs. At eDiets.com, we show you how. Drink water for hydration, absorption and elimination -- and get enough sleep. I guarantee, you’ll feel like a new person!

Top Tips for Your Own Detox Plan

* Fasting: Never recommended for people with diabetes, pregnant women, children, or the elderly. Fasting is another term for “starving," and most health experts would not recommend it. Most everyone has experience with fasting, perhaps before a blood test or surgery, and have experienced the headaches, fatigue and “fruity breath” from ketosis. It’s not pleasant, and not healthful.

* Juice fasts: Juice contains some fructose (fruit sugar) and some vitamins and minerals, but not in amounts necessary for good nutrition. For some people, a couple of days of juice and water may psychologically prepare them for a healthy regime to come, but juice fasts shouldn’t last more than one or two days. People with insulin dependent diabetes on medication should never,ever fast.

* Cleansing products and supplements. Nonsense…and expensive. The truth is that “detox” regimens advocating “cleansing the colon” are usually laxative regimens. They use herbal supplements that encourage bowel movements and usually contain laxative ingredients including senna, which are habit forming. Overuse can be harmful to the colon and permanently change the digestive track.

* Colonics: Some detox plans advise “high colonics”; more than an enema, colonics involve inserting a rubber tube into the colon. This is not approved by the FDA, and the risk of damage from perforation exists. Regular bowel movements are important, but health experts advise that for some people, normal is not daily.

* Raw foods: Not all foods are palatable or safe eaten raw, and some are more nutritious when cooked. For example, cooking tomatoes increases the availability of lycopene, the antioxidant that helps immunity. Eating raw foods exclusively presents a problem of taste, texture and boredom.

* Delaying medical advice: Don’t ignore symptoms including pain or cramps. If you need to seek medical advice, do. Improve your diet, but never ignore important symptoms. Dr. Peter Pressman, Assistant Professor of Clinical Medicine at the University of Southern California explains: "There is no process that I know of ... that supports the claim that you will purge environmental toxins over and above what your body itself is capable of doing. There's no such thing as detoxification. It's certainly not medicine, and it's potentially quite dangerous.”

* Medications: If you’re taking medications prescribed by your physician, don’t stop! Some medications including insulin, heart regulation and blood clotting medications are essential to daily health, and must be regulated closely by your physician.

* Water: the most effective substance to include in your “purifying’ diet is water. Most people drink less than the recommended eight 8-ounce glasses, and may suffer the effects of dehydration, including poor elimination and unhealthy looking skin. Fruits and vegetables also provide a good source of daily fluid requirements.

You are what you eat -- a cliché, but take it to heart. If you drink soda and alcohol to excess, and eat a diet high in sugar and fat, you’ll certainly feel like you need a detoxifying diet. Stay within the boundaries for general good health by keeping treats and sweets to an occasional indulgence, and avoid radical diets. As Dr. Katz says, “Make a serious commitment to lifelong healthful eating and physical activity for the sake of ourselves and our loved ones.”

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About the Author:

eDiets Chief Nutritionist Susan L. Burke is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.

Learn more at eDiets.com...

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Low-Tech Gyms: The future of functional fitness?

In an effort to increase their clients' full-body strength and 'functional' fitness, some gyms are replacing benches, barbells, and machines with heavy sandbags, tractor tires, and cement balls...

From the Associated Press:

At this gym, there are no Cybex, Universal or Nautilus machines. The hundreds of weight plates piled around the place look like 1950s castoffs from the Soviet Bloc. There's no carpeting, just a concrete floor and a few rubber mats. This is fitness without frills.

Despite the non-cutting edge surroundings, the place is called Cutting Edge Sport Sciences. Owner Dyke Naughton says there's no irony intended. He just believes his basic approach is a better way to train.

Instead of trendy elliptical trainers, there's a 117-pound cement ball to lift. In place of indoor rowers, there are 68-pound tug boat chains to drag across the floor. And instead of Stairmasters, there's a 200-pound truck tire to lift and push.

"We're pretty anti-machine here," said Naughton, 41, stopping to pet Sabrina, his German short-haired pointer, one of two dogs that scamper about the gym while he's steering clients through their workouts.

Clients go through a series of basic, "multi-joint" exercises aimed at strengthening the entire body, not just a single muscle group.

Naughton, who holds a degree in physical education, came up with his regimen after internships at the U.S. Olympic Training Center in Colorado Springs, Colo., and its Australian counterpart.

Many of the exercises were developed in the Eastern Bloc where athletes used them to great effect in almost every sport in international competition.

"Those countries were way ahead of their time doing training regimens," said Patrick Borkowski, coordinator of strength and conditioning at the U.S. Olympic Training Center.

The workouts have caught on at several gyms across the country and many have been incorporated by professional and college sports teams, Borkowski said.

The exercises are designed to help football linemen push their opponents around, give tennis players a killer serve and help basketball players soar above the rim.

"It's sort of like a Rocky-type atmosphere," said John Graham, 50, a chiropractor and competitive squash player from Round Lake, 20 miles north of Albany. Graham said the training he gets at Cutting Edge has helped him more than circuit training at a typical gym.

And don't look for any Mr. Olympia wannabes preening before floor-to-ceiling mirrors here. The gym, set up in a converted warehouse in a still gritty industrial area of Albany, doesn't go for looks.

"There are two types of training," said Naughton, a 177-pound competitive power lifter who can bench press 441 pounds and squat 551. "One will make you look better and the other will make you stronger. If you just want to look good, this isn't for you. We're talking about functional strength."

In one exercise, the lifter grabs two tugboat chains and pulls them about 70 feet while doing lunges. The same exercise is then repeated backward, working every muscle in the legs, the lower back, shoulders and arms.

In another move, a concrete ball is hoisted from the floor to the waist. Legs work to maintain balance and carry the brunt of the object. As the lifter straightens, abdominal muscles and the lower back are stressed. The ball is lifted to chest height and put on a platform, working arms, chest and shoulders. Then it's back to the floor, hitting other muscles as the ball is lowered.

Naughton provides hands-on training for those who want it, but clients are free to work out on their own. He charges $15 per session, which can last as long as the athlete wants — or can take. Most gyms around Albany charge about $40 a month, more for personal training.

Derek DeLisle, a 16-year-old swimmer who holds three records at his USA sanctioned swim club in Delmar, N.Y., said he switching to the more basic workout at Naughton's gym had enhanced his performance.

"I used to do the lat pull-downs and bicep curls," he said. "They can make you stronger, but they don't really help with the swimming aspect."

Related info:

www.cuttingedgesportsciences.com

Consumer Reports diet ratings

In its latest issue, Consumer Reports rates several of the most popular diet programs. Their number one recommendation: Weight Watchers...

From Reuters News:

Americans looking to shed those extra pounds should choose Weight Watchers International Inc. over low-carbohydrate rival the Atkins Diet, according to the latest issue of Consumer Reports magazine.

Citing published clinical research, nutritional analyzes, and comparisons with U.S. dietary guidelines, the magazine best known for comparing prices and performances of cars and televisions said Weight Watchers topped the list of the nine popular diet plans it studied.

"A balanced, low-fat diet plus weekly meetings give this large commercial weight-loss program the highest long-term adherence rate of any diet in our analysis," Consumer Reports said of the Weight Watchers program.

Slim-Fast, a line of meal-replacement bars and shakes made by British food company Unilever Plc, received the number two slot, while the low-carb "Zone" diet developed by Dr. Barry Sears came in third.

The low-fat, vegetarian Ornish plan, created by diet guru Dr. Dean Ornish, came in fourth.

Two separate phases of the Atkins diet, which popularized the so-called "low-carb lifestyle" by discouraging consumption of bread and pasta in favor of proteins like meat and cheese, fell into the fifth and sixth slots -- the study's lowest rankings.

Consumer Reports said Atkins "worked very well in the short term... but its nutritional deficiencies -- too much fat, too little fiber, too few fruits -- depressed its overall rating and might have a negative effect on some dieters' health."

Responding to the report, Colette Heimowitz, vice president of education and research at Atkins Nutritionals Inc., the diet's parent company, said Consumer Reports used "inaccurate calculations" that misrepresented the longer-term phase of the Atkins diet. The report also ignored "a large body of research" that has "shown no ill health effects" from following the Atkins diet, Heimowitz said.

Consumer Reports also studied the eDiets, Jenny Craig, South Beach Diet, and Volumetrics weight loss regimens, but did not rank those programs "because they lacked data from large, long-term published clinical trials."

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Firmer Abs In Just 8 Steps

From eDiets.com:

(by Raphael Calzadilla)

I’ve never seen anyone not give a double take to a female or male who has the ever-elusive washboard abs. The awe inspiring rippled abs that signify an extreme level of conditioning -- umm, plus a pretty good-looking bod.

Everyone always talks about getting six-pack abs, but in reality it’s an eight-pack.

Internationally acclaimed research scientist Michael Colgan provides the following description of the eight-pack from his book, The New Power Program:

“The eight-pack is a long thin muscle whose fibers run vertically down the body from the breastbone and fifth, sixth and seventh ribs to the top of the pubic bone. The eight sought after bumps poke out through a grid of flat tendons that run down the center and across the muscle at intervals.”

You don’t really care, do you? C’mon be honest. You just want to know how to get them, don’t you?

You’ve come to the right place, but you might not love the answer.

If you think 100 or 1,000 abdominal crunches per day will give you an eight-pack, then you really need to read this.

Here’s how it’s done:

1. NUTRITION: This is the most important component to achieving great abs. Nothing is more important than food. First, you’ll need to control blood sugar levels in order to lose body fat. This is best accomplished by consuming five to six meals per day. Don’t mistake the definition of a meal for a six-course extravaganza. A meal might be an egg white omelet (with vegetables) and oatmeal with some blueberries in it, chicken with one-half cup of rice and a large salad with some oil and vinegar, an apple with a scoop of protein powder or cottage cheese with some fruit.

Get the picture? I’m referring to them as meals, but they’re actually feedings. Each of the meals is comprised of protein, a little carbohydrate and a little fat. In some cases, the fat is built into the protein. In other cases, it’s added to the meal. For eDiets members, this is already accomplished in your meal plan.

2. RATIOS: It’s unlikely that you’ll get tight abs and a flat stomach by consuming 80 percent of your calories from carbohydrates. Ratios can vary quite a bit, but consuming more than 55 percent of your calories from carbohydrates is not optimal for fat loss. Many people do quite well on extremely low carbohydrate plans, while others succeed on more moderate plans. As long as you follow the no more than 55 percent of calories from carbohydrate rule, you’ll be at a good starting point.

3. TIMING: I realize four to six meals sounds like a lot, but you must keep in mind that the body is always seeking to store body fat. It (the body) doesn’t care if you want to lose fat. In fact, your body would prefer to keep fat in order to accomplish its number one goal of keeping you alive in case of a future famine or drought.

Always consider the body from the inside out and not the other way around. In order to control blood sugar, eat every two to three hours throughout the day. When using the most effective nutrient ratios, this helps to control blood sugar -- which, in turn, assists in body fat loss.

4. CALORIES: I've received emails from people telling me that they‘re perfect with their nutrition, ratios and timing, but they still can’t lose body fat. In every case, they’re still consuming too many calories. It doesn’t matter how healthy your nutrition program is if you’re eating too much.

It’s important that you determine maintenance calories first. Maintenance represents the amount of food you consume without any change in your weight. This will take some experimentation and some effort. You’ll also need to document your foods: total calories as well as grams of protein, carbohydrates and fats.

5. SLIGHT CALORIC DEFICIT: After you’ve determined maintenance, simply reduce your calories by 200. Our goal is to have you eating as much as possible and still losing fat and retaining muscle. I don’t want you eating as little as possible (thereby slowing the metabolism and losing valuable muscle tissue). The first week, you may lose four to six pounds of water. After the first week, you should only lose about one and a half pounds per week. The goal is to preserve muscle and make your body a metabolic inferno. If you’re not losing up to one and a half pounds per week (it will fluctuate week to week), then reduce calories by another 100. Then, monitor your progress after one week. You’ll probably be right on track.

6. CONSISTENCY: You’ll need to be on this nutrition program six days a week with one day being somewhat of a time to cheat. Unlike many, I’m not a big fan of the "cheat" day. I find that people tend to use it as an excuse to gorge themselves. So, on Sunday for example, you’re allowed to have some pizza, a bit of ice cream, etc. But nothing extreme! When you pig out, blood sugar levels can be elevated for seven hours or more. This will absolutely halt your body fat loss and actually backfire.

7. WEIGHT TRAIN: At this point, you should be aware of the importance of resistance training. Just three to four workout sessions lasting no more than 35 minutes to an hour will do the trick. For every pound of muscle on your body, you’ll burn 30-50 additional calories per day.

Part of your program should include abdominal exercises to strengthen and build the upper and lower abdominal region. This way, when you achieve your low body fat level, your abs will be tight and visible.

8. CARDIOVASCULAR EXERCISE: Perform moderate cardio exercise three to five days per week for approximately 30-40 minutes. During two of the days, you can exercise at a higher intensity level to accelerate fat loss -- but, only if you reach a sticking point. If you’re a beginner, then remember to increase exercise gradually.

Do this consistently; keep adjusting calories slightly (with the help of our nutrition support staff and the specific nutrition program you selected from the site), and change your routine every three to four weeks.

Want to bypass this formula and start losing fat sooner than later? Join eDiets and let us do all the work for you. We’ll structure a comprehensive diet and fitness solution that has you on your way to eight-pack abs.

As always, check with your doctor prior to beginning any exercise program.

Learn more at eDiets.com...

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About the Author

Raphael Calzadilla is a competitive bodybuilder and 2004 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Masters 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.

Trail Running: Easier on the legs... and more fun too!

Trail running is certainly nothing new. But it's gotten even more popular in recent years as more and more fitness enthusiasts attempt a "return" to nature...

From CNN Health:

Laura Clark hit the trail running years ago and never looked back.

She runs the woodsy trails near her upstate New York home, up Adirondack mountains and on rollercoaster courses up and down through the Berkshires of Massachusetts.

"It's much more fun to be out there in the woods, instead of breathing in exhaust fumes," she said.

Clark, 58, still runs on pavement but mostly does "trail running," a pursuit that might sound foolish to the uninitiated -- navigate trails full of ups, downs, dips and rocky bits at jogging speed. Oh, and watch out for slippery rocks and snakes.

But trail runners describe it as a sublime union of exercise and nature. It's gentler on the legs than pounding the pavement, they say, and more majestic: Imagine a runners' high at the summit of a mountain rather than on the shoulder of a road.

"More gentle, more beautiful, more fun," said Barb Ordell of Tallahassee, Florida. "I get a real thrill zipping by trees and jumping rocks on narrow single-track trails."

Trail running is nothing new. People were dashing through the wilderness well before there were sneakers. Consider the Dipsea, a scenic 7.1-mile race in the San Francisco area, which began in 1905. Other off-road runs are decades old.

But trail running, like so many outdoor activities, appears to be getting more popular. Nancy Hobbs, executive director of the All-American Trail Running Association, said the number of trail events has grown three to four times since the mid-1990s. The association's Web site now lists more than 1,000 runs a year, most of them in the United States.

Read more...

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The Health Benefits of Hot Saunas

Taking a sauna is one of the most enjoyable and relaxing ways to end a tough workout. The intense heat improves circulation and soothes sore muscles. That's exactly why so many gyms and health clubs have saunas and steam baths in their locker rooms.

But what many people don't realize is that saunas have an array of proven health and fitness benefits that go far beyond mere "relaxation." Here are a few of them:

From SaunaFin.com

*During a 10-20 minute sauna session, your heart rate increases by 50-75%. This provides the same metabolic result as physical exercise. The increased cardiac load is the equivalent to a brisk walk. There is a nominal effect on blood pressure because the heat also causes blood vessels in skin to expand to accommodate increased blood flow.

*Blood vessels become more flexible and there is increased circulation to the extremities. During a sauna, blood flow to the skin increases to as high as 50-70% of cardiac output (compared to the standard 5-10%). This brings nutrients to subcutaneous and surface tissue resulting in glowing healthy skin.

* Steam baths and saunas induce sweating to provide a comprehensive cleansing of the skin and sweat glands. Skin is the largest organ in the body. 30% of body wastes are passed through the skin. Profuse sweating enhances the detoxifying capacity of the skin by opening pores and flushing impurities from the body.

* When taking a sauna, skin temperature rises to 40°C (104°F) and internal body temperature rises to about 38°C (100.4°F). Exposure to the high heat creates an artificial fever state. Fever is part of the body’s natural healing process. Fever stimulates the immune system resulting in increased production of disease fighting white blood cells, antibodies and interferon (an anti viral protein with cancer fighting capability).

* Spas and other such therapeutic facilities utilize saunas and steam baths in conjunction with massage to loosen fatty tissue and assist in the battle against cellulite.

* Many regular steam and sauna users claim that a “good sweat” at the onset helps relieve and ward off the most severe symptoms of cold or flu.

Some of the other benefits associated with saunas and steam baths include:

* Relief from the pain and stiffness of arthritis.

* Steam is an excellent treatment for respiratory problems, such as; chest congestion, bronchitis, laryngitis and sinusitis.

* Revives tired and strained muscles after physical exertion.

* The cleansing effect of profuse perspiration helps provide healthy skin and a clear complexion.

Learn more about the health/fitness benefits of saunas:

http://cankar.org/sauna/health/health.html
http://www.cyberbohemia.com/Pages/saunahealth.htm

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"Super" snack foods are on the way... finally!

US food companies are finally getting the message: many people want fast, easy, convenient, and HEALTHY snack foods...

From CNN Diet & Fitness:

Eat more fruits and vegetables. Mom says it. Uncle Sam, too. Yet people still do not get enough -- and the government just doubled the recommended amount.

Trying to entice shoppers, produce companies are putting freshly sliced fruit into fun packages for kids and packaging carrot and celery sticks to fit in a car cup-holder. Some on the new lines are on display at the Food Marketing Institute show, the supermarket industry's annual convention.

Sunkist's Fun Fruits are sliced oranges, apples or pineapples, or red grapes with no stems, available in half-cup serving packages that have pictures of kids on them. The products will be in supermarkets this year; Sunkist is working on a version for grown-ups.

"The kids love them. They open them up just like they would a package of potato chips, but there's no fat in them, and it's all healthy," said Rick Harris, general manager of Sunkist's value-added division. "Everyone's talking about superfoods. This is like the super-snack food."

Younger children have trouble peeling or eating whole fruit by themselves, said Helen Mont-Ferguson, the nutrition director for Boston's public schools, which is one of the many school districts that have tried Fun Fruits.

It is a monumental task for cafeteria staff to peel and cut enough fruit, she said. "In our central kitchen, it took two days for us to section enough oranges for 18,000 kids," Mont-Ferguson said.

The convenience of having a sliced, washed, ready-to-eat snack is what many adults and kids are looking for in any food. That is why grab-and-go containers -- soups or other foods -- have become so popular.

People have not found as much convenience in the produce department.

Consumer research shows that the average person eats 1.8 cups of fruits and vegetables a day, according to the nonprofit Produce for Better Health Foundation. That total is less than half the amount recommended in the government's new food pyramid, which says the average person should consume about 5 cups of fruits and vegetables a day.

Now the question is whether people will try to follow that advice or just give up, said Ellie Krieger, a dietitian and author.

"For many people, they feel like that's an overwhelming amount to consume in a day," Krieger said. "Let's break it down, just up it by 2 a day, take it in incremental steps. People don't realize it doesn't have to be all or nothing."

A big part of the challenge is that produce is not widely available where some are most likely to buy it -- in a fast-food restaurant or vending machine.

Read more...

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A 20-Minute At-Home Workout That Works

From eFitness.com:

(by Raphael Calzadilla)

In my article for eFitness called Are You Ready For A Quickie? is a workout designed for those who need to perform brief exercise sessions in the privacy of their home with absolutely no equipment. Based on some emails I recently received, I thought it was a good time to provide another "no equipment" workout.

So, if you’ve suddenly been hit with a busy schedule (because you are traveling on your job, on vacation or just need something quick), I have the workout for you!

I’ve developed a workout that even Homer Simpson would do. It’s simple, quick and absolutely effective! No hour-long sessions in the gym or long bouts of cardio, and no dreading the thought of exercise. Just a realistic alternative to all the noise in the world of fitness that makes us hate exercising. No anatomy lessons today, simply something you can do in your living room or office. The only weight you’ll need is your own body.

This series of movements will take about 20 minutes. Yep, you're reading correctly… just 20 minutes. You can do them 3-4 times per week. That’s it! Your entire body will be stimulated, and you’ll feel rejuvenated without all the added stress of having to go to the gym.

I’ve designed this routine so that one exercise stimulates multiple body parts. This way you’ll get the best bang for your buck in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one. After you've completed all the movements, perform them one more time. Attempt 20-25 repetitions of each movement. Don’t worry if you can’t perform all the reps. It will come!

OK, let's go!

1. DECLINE PUSH UPS -- Place your feet hip width apart on a bench or chair. Place your hands shoulder width apart, with elbows bent at 90 degrees and the upper arm parallel with the floor. Your thumbs should be lined up with your chest, and your upper arm should be parallel to the floor.

Be sure to maintain proper alignment throughout the entire range of motion. Avoid sagging in the midsection of your body. Contracting the chest muscles, raise your body until your elbows are slightly bent. Slowly return to the starting position. Exhale while pushing up and inhale while returning to the starting position.

2. LUNGE -- Stand straight with your feet together and hands on your hips. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles, push off your right foot, slowly returning to the starting position. Alternate the motion with the left leg to complete the set. Inhale while stepping forward. Exhale while returning to the starting position. The step should be big enough that your left leg is nearly straight.

Don't let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted, and your front leg should form a 90-degree angle at the bottom of the movement. Your right knee should not pass your right foot, and you should be able to see your toes at all times. If you have one leg that is more dominant than the other, start out with the less dominant leg first. Discontinue this exercise if you feel any discomfort in your knees.

3. ABDOMINAL BICYCLE MANEUVER -- Lie on a mat with your lower back in a comfortable position. Put your hands on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee -- then your right elbow to your left knee. This is a more advanced exercise so don’t worry if you can’t perform a lot of them.

Don't perform this activity if it puts any strain on your lower back. Also, don’t pull on your head and neck. The lower to the ground your legs bicycle, the harder your abs must work.

4. BENCH DIPS -- Using two benches or chairs, sit on one. Place both palms on the bench with your fingers wrapped around the edge. Place both feet on the other bench. Slide your upper body off the bench with your elbows nearly, but not completely, locked.

Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps, extend your elbows, returning to the starting position and stopping just short of the elbows fully extending. Inhale while lowering your body and exhale while returning to the starting position. Beginners may want to start with their feet on the floor and knees at a 90-degree angle. As you progress, move your feet out farther until your legs are straight with a slight bend in the knees.

5. ABDOMINAL DOUBLE CRUNCH -- Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest.

Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor. Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

There you have it! Five exercises performed for two cycles in just 20 minutes! You'll begin to notice a tighter feel in your muscles in a few weeks, and you will naturally perform more reps as time progresses. All in 20 minutes!

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About the Author

A competitive bodybuilder and former 2001 Mr. Connecticut, Raphael is a veteran of the health and fitness industry who 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.

Learn more at eFitness.com...

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Controlling Insulin Naturally -- by Aimee Deak

Insulin has two critical roles in the body that we cannot live without, yet it can be the root of many health problems, including diabetes. Insulin carries sugar (glucose), fat and protein into your cells where they are used for energy and the repair of your cells. When you eat, a certain amount of the food will be converted into glucose and enter the bloodstream. As the sugar levels rise, the body senses it and the pancreas secretes insulin to lower the sugar. This is insulin's second main function.

If you eat too much of any food, especially carbohydrates (starch and sugar) the levels of glucose in the blood rise to very high levels. In turn this triggers a large release of insulin from the pancreas. Your cells will take what they need and then insulin will begin the process of converting the excess glucose, fat and protein into fat and then put it all away in your fat cells. By combining foods the right way for your body, you will maintain optimum levels of insulin throughout the day.

The best way to control insulin and fight sugar cravings is to eat protein snacks when you are hungry or when you have severe "sweet" cravings. Also, try to limit yourself to three carbohydrate-containing meals per day and try to eat vegetables with most meals and snacks.
A particularly good snack is non-fat cottage cheese and salsa. The only vegetables to avoid in the evening are corn, yellow or orange squash, peas, beets and carrots. They have high simple carbohydrate (sugar) content.

Good natural sources of protein for meals or snacks are:

Chicken breast
Turkey
Fish
Lean Pork
Lean Steak
7% or less Ground Beef
Egg whites
Egg Beaters
Tofu
Non-fat cottage cheese
Non-fat cheese
Non-fat cream cheese
Non-fat sour cream
Fat-free Ham or Canadian bacon

You can also try protein powder and protein bars.

I recommend Labrada ProPlete Protein powder. It is low fat, low carb and high protein. It comes in several flavors and you can probably get it at GNC stores or any vitamin store. It does not have artificial sweeteners. It is sweetened with Stevia, which is all-natural and it made from the root and leaves of the Stevia plant.

Labrada also makes good low-carb, sugar free protein bars. Other good protein bars are Ultimate Lo-Carb, Ultimate Lo-Carb2 and Premiere Elite. These are good as a "pretend candy bar" when you're having a craving. Just don't over do it. The last three bars I mentioned do have artificial sweeteners. You can find them at GNC, Trader Joe's and many vitamin stores.

The key is to eat frequently throughout the day and also have a real sweet treat once a week if that will help you stay away from sweets the rest of the week.

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About the Author

Aimee Deak is a certified Personal Trainer & Nutrition Analyst, author of the nutrition and fitness book "Every Body Loses" and owner of AIM 4 NUTRITION. She offers online personal training and training by phone. www.aim4nutrition.com

Transform Your Body For Beach Wear In Just Six Weeks -- by Lynn Bode

Spring is here. Flowers are blooming, jackets are being put away and chances are that you're beginning to panic about putting on a swimsuit again. Hold on. Don't pack your bags for the North Pole just yet. You can get a body makeover in six weeks or less.

If you work hard and set your mind to it, you can make big transformations to your body in time for summer fun. Don't worry, while these changes will require dedication and work no crash dieting or excessive workouts are required.

Read on to learn more about both small and large changes you can start making TODAY to get your body in swimsuit shape.

1) Get on the ball. If you don't already have one, purchase an inexpensive fitness ball. Use it to perform abdominal and leg toning exercises 5 days per week. Do 5-10 minutes in the morning and 5-10 minutes in the evening. There are hundreds of exercises you can do on a ball from beginner to advanced levels so the variety will keep boredom at bay and ensure you keep your body challenged.

2) Add resistance training to your weekly workout. If you aren't currently doing a regular strength training workout then start today. Aim for a minimum of two sessions per week. Each session should work all of your major muscle groups with 2-3 sets per exercise of 8-12 reps using a resistance that fatigues your muscle by the final rep. Start with your larger muscles and then do exercises to target the smaller muscles as well.

In addition to the attractive physical appearance strength training provides, it also helps speed up weight loss. Even when muscles are not actively being used, they need fuel to function. So, the more muscle you have the more fuel that is needed and therefore the more calories you burn.

3) Change up your strength training. If you are currently including resistance training in your weekly routine then try to change it up considerably. It's important to alter your workouts every few weeks. The change helps ensure your body stays challenged, that you are regularly recruiting multiple muscle fibers and ultimately that you make progress and see improvements.

4) Add intervals to your cardio workouts. Strive for three 30-minute interval training sessions each week. Interval training is short, high-intensity exercise periods alternated with periods of rest. It is one of the most effective ways to burn calories. These higher and lower intensity periods are repeated several times to form a complete workout. By exercising harder for short periods of time and then allowing yourself recovery time, you can push yourself harder.

5) Evaluate your eating habits. Even small changes can surprisingly reduce your calories significantly. For example, eliminate or at least limit your soft drink consumption. If you drink one can per day that's about 1050 calories per week you could eliminate. That's almost a whole days worth of calories abolished just by substituting no calorie drinks in place of pop.

6) Find ways to fit even more physical activity in to your daily routine in addition to your exercise routines. Don't underestimate the power of very small changes. Just get off your feet as much as you can. Put away the remotes and channel surf manually, march in place during your favorite show, stand instead of sit whenever possible during your normal daily activities, etc.

7) Maximize your efforts with cross training. Cross-training is a type of exercise regimen that combines strength work, aerobic work, and stretching. With this method you use different muscles each day, which means you'll be able to work out at an intense level without overstraining your body. So try alternating the interval training days with strength training days for a cross training approach.

If you incorporate all of these recommendations, you can be ready for the beach and feeling confident in no time. But don't stop when you've reached your goal. These recommendations are appropriate for long term success and should be incorporated into your lifestyle permanently to maintain good health and fitness.

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About the author

Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. She founded Workouts For You, which provides affordable online exercise programs that are custom designed for each individual. Visit: http://www.workoutsforyou.com for a free sample workout. Fitness professionals take your business online, visit: http://www.trainerforce.com