WHATS THE BEST DIET PLAN: LOW FAT or LOW CARB?

WHATS THE BEST DIET PLAN: LOW FAT or LOW CARB?
By Jeff Anderson


There’s been a lot of debate over the past several years about what works best at burning fat – “low fat” diets or “low carb”.

Well, when you look at how your body developed over thousands of years, we didn’t eat a “grain-based” diet.

We lived on plants, unlucky animals, and nuts.

In other words, proportionately, fats were higher on our intake list than grains were.

In fact, research has shown that reducing the amount of “dry carbs” you consume can have amazing results in returning your figure to its original cave-dwelling splendor.

One earlier study that had subjects follow a low carb or a low fat diet found that the low-fat group lost an average of 14 lbs…

…while the “low carb” group lost an average of 26 lbs!

One reason for this difference and great results is in how you stimulate a specific protein located in your cells’ mitochondria called UCP (or uncoupling protein)

This protein diverts “free energy” to be burned up as fuel rather than be stored away as body fat.

When UCP’s are turned on, there’s an increase in heat production and resting metabolism.

Yes, that means that you can burn fat WHILE YOU’RE DOING NOTHING!

But there are some key factors that go into triggering your body’s UCP for an all day fat burn.

Here are some easy-to-follow tips that will ramp up fat burning fast:
Fats That Trigger Fat Burning
In order for UCP’s to be stimulated, it’s extremely helpful to have availability of fatty acids within your diet.

Research has shown that adding the following fats to your diet, stimulate UCP’s to ramp up their fat burning efforts.

In order of effectiveness are:

1.Palm Oil
2.Olive Oil
3.Omega 3′s
4.Safflower and Sunflower Oils
5.Meat, eggs, and dairy
As you can see, you don’t necessarily need to increase your meat consumption.

I always prescribe 4 “servings” of fats each day to keep UCP levels stimulated.

Caffeine Increases UCP Activity
Your resting metabolic rate can be increased as much as 30% by increasing your body’s levels of norepinephrine.

Caffeine is a powerful stimulant of norepinephrine and can increase fat mobilization and the UCP burning process.

And here’s a bonus…

A cup of coffee is actually LOADED with more antioxidants than blueberries!

Muscle + Brown Fat Tissue = Fat Burning
The type of UCP that’s most useful for fat burning is primarily located in your muscle tissue and to a slightly lesser degree, in your body’s “brown fat tissue”.

This means that by stimulating your muscle tissue through exercise, you also stimulate a metabolic turbo boost through your UCP activity.

If you don’t include some sort of resistance training in your exercise program, think again.

I like bodyweight exercises best for this purpose.

Also, I have a 27-second “weight loss trick” that stimulates UCP activity in brown fat tissue.

Yep…all it takes is 27 seconds!

You can see exactly how to do it when you watch this short video @ http://secretweightlosstrick.com/weightlosstrick.html

Put these scientific strategies to work for you and watch the pounds practically melt off of you!

Principle #1: Make Tiny Jumps For Big Gains

Principle #1: Make Tiny Jumps For Big Gains
by Matt Marshall on March 21, 2011



Milo and the Bull.
The first principle of Tried & True Fitness is old.
In fact, this principle was developed over 3,000 years ago!
Have you heard the legend of Milo?
As the story goes, Milo of Croton was a six-time Olympic wresting champion way back in ancient Greece.
The legend of Milo and his bull is perhaps one of the most famous weight-training stories of all time.
As legend has it young Milo began training by picking up a newborn calf, placing it on his shoulders and carrying it for one mile. Milo would do this every day. And as the newborn calf gained weight and grew larger, Milo grew bigger and stronger.
Eventually, Milo was carrying a full grown bull on his shoulders for a full mile.
And as a result, Milo had developed incredible strength and power.
This story demonstrates one of the guiding principles of training: The principle of progressive resistance. Adhere to this principle and you can build super-human strength. Add just two pounds to the bar every week and after 12 months you’ll have added 104 pounds to your bench press.
But if you get greedy and try to add 25lbs to your bench press in one jump and your progress will sputter and stall.
The solution: Make tiny jumps. Your body can only build strength and muscle at a certain rate. And if you try to build muscle and strength faster than your body can adapt, you’ll hit the wall.
Milo instinctively knew this.
He didn’t try to carry the newborn calf for one mile on the first day and then immediately jumped to two miles the next day. Nor did he try to carry a newborn calf on the first day and jump to a full-grown cow the next day.
He stuck with the same baby calf, and that baby calf only gained a small amount of weight each day.
Obviously, we don’t lift cows anymore.
We lift barbells, dumbbells and other modern instruments of resistance training. But the same principles still apply.
Milo knew he couldn’t make the jump from baby calf to full-grown cow in a single day, week or even in a month. So why do so many guys think they can make the jump from 185lbs in the bench press to 225lbs in the bench press in a single week?
Let me give you an example:
Say that you are able to bench press 245lbs for five reps. Naturally, because you were able to accomplish all your reps with that weight you would attempt to increase the weight for your next workout.
And here’s where most guys get it wrong: Most guys will slap a pair of 2 ½ pounders on each side of the bar (because that’s the smallest plate their gym has) and try to make a go at it with 250lbs on the bar.
Or, if their gym’s smallest plates are 5 pound plates, they’ll use those and try to make the lift with 255lbs.
Of course, here’s what happens:
A five or 10 pound increase feels noticeably heavier. As soon as you get the bar out of the uprights, you’ll feel the difference.
Your confidence will start to waiver and you might unconsciously make some adjustments (like lowering the bar faster than you usually would, or rebounding the bar harder off your chest than usual) that change the exercise and could ultimately lead to injury.
Because of the jump in weight, it’s unlikely you’ll be able to accomplish all the reps. So while you five reps with 245 pounds, you may only get four reps with 250lbs.
Make the jump to 255lbs and it’s unlikely you’ll even get 4 reps.
You can try week after week but it’s incredibly difficult to make the jump from 4 reps to 5 reps with a heavy weight. (Remember, that’s a 20% increase in production.)
Eventually, staleness will set in, progression will grind to a halt and boredom will set in. This is where most trainers throw in the towel and either switch programs or quit their attempts at getting bigger and stronger all together.
But Milo, and many of the old-time trainers knew better. They took the smallest jumps possible in order to stave off sticking points and make continued progress.
You see, the old-timers would devise ingenious ways to add tiny amounts of weight to the bar.



Over a hundred years ago, when trainers used the old-style globe barbells, they could increase the weight of the barbell by adding more sand to the globes on the end of the barbell.
Which means they could increase the weight on the barbell in very small increments.
Years later, when the modern barbell and weight plate system became popular, the old-timers would manufacture “mini-plates” in small increments to allow them to make smaller jumps.
For example, an old-timer trainer who understood the principle of micro-loading and could bench 245lbs for five reps would progress in the following manner.
Instead of adding 5 or 10 lbs to the bar he would add just 1-2lbs to the bar for his next session. 246 lbs feels exactly the same as 245lbs, so his confidence is high and he’s once again able to complete all the required reps.
So once again he adds a pound to the bar for the next session, and once again he’s able to complete all his reps.
He continues in this method, slowly and methodically, week after week and before you know it he’s added 50lbs to his bench press. 50Lbs added to your bench press will result in bigger and more muscular arms, shoulders and chest muscles. It’s safe to say that most modern day gym goers will NEVER add 50lbs to their bench press over the entire course of their training careers.
Because they’re looking for quick gains. Big jumps. It’s greed, plain and simple.
And the old-timers applied the same principle in the weight room. Nobody gets big and strong overnight. 99.9% of natural, drug-free, non-gifted trainers get strong by making slow and steady gains, week after week, month after month, year after year.
It isn’t sexy and it sure as heck doesn’t sell magazines, but it works.
Micro-Loading Made Easy
I think one of the main reasons most guys don’t know about micro-loading or don’t use this strategy is because most gyms don’t provide micro-plates. So you’ve got to bring your own to the gym with you.
But where to buy micro-plates?
You’ve got a few options:
First, you can buy them online. Here are a couple of websites that sell custom made fractional plates (ie: micro plates).
www.ironwoodyfitness.com
www.fractionalplates.com
Expect to spend well over $50 to get a set of micro-plates from these online retailers.
Or, here’s a tip that will save you a few bucks.
Go to any plumbing supply store or a hardware store and get some large washers.

A washer with a 2-inch whole fits on a regular barbell.
You want to find the washers with a hole that’s 2 inches in diameter as these will fit nicely on any normal Olympic barbell.
You should be able to get six of these washers for around $15 bucks or less. Each washer weighs about 0.6 pounds. So two washers (one of each side of the bar) is 1.2 pounds, four washers is 2.4 pounds and six washers is 3.6 pounds.
Which means you could go from 225lbs to 230lbs on the bench press in the following increments:
Session #1: 225 pounds (Two 45-pounds plates on each side, no washers).
Session #2: 226.2 pounds. (Two 45 pound plates on each side, plus one washer per side).
Session #3: 227.4 pounds (Two 45-pound plates on each side, plus two washers per side.)
Session #4: 228.6 pounds (Two 45-pound plates on each side, plus three washers per side.)
Session #5: 230 pounds (Two 45-pound plates on each side, plus 2.5 weight plate per side.)
If you’re having trouble locating these types of washers at the hardware store, or if you just prefer to order online and have it shipped right to your door, here’s a plumbing supply website and the exact part you’ll need to order:
www.mcmaster.com
Part #: 90108A046
NOTE: Mcmaster.com ships these washers in packs of 5, so you’ll have to order two
packs to get six washers and you’ll end up with 4 left over. Ideally, you could split the
cost with a friend, get three packs and you’d only have 3 left over.
You can always give the leftovers away to guys at the gym who ask you why the heck you’re putting those “funny little plates” on the bar and then can’t figure out why their bench presses haven’t increased in months.
To see exactly how fast you can expect to make progress on common exercises, check out chapter 16 of the Tried & True Fitness Guide To Muscle & Might.

www.triedandtruefitness.com

Fat Burning Crispy Chicken Nuggets

Fat Burning
Crispy Chicken Nuggets



This is a very simple recipe that will make any fat loss
meal plan a lot easier to follow!
It’s super easy to prepare. It will take you about 2-3 minutes to prepare and only requires 15 minutes of baking time.
But be careful, just like some of my other recipes, these nuggets are highly addictive, and their flavor will put to shame these greasy disgusting McDonald’s ultra fat nugget!
Here’s the recipe!
Makes 6 Servings
Ingredients
- 3 x 6oz boneless, skinless chicken breasts
- 1/4 cup oat bran
- 1/4 cup of wheat germ
- 1 Tbsp ground flaxseed
- 1/4 cup ground almonds
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground pepper
- Garlic powder (pinch)
- 1/2 cup water or low-sodium chicken broth
- 1 large egg white
Directions
1. Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for about 15 minutes or until golden.
Nutritional Facts
(Per Serving – 4 Nuggets)
Calories: 100
Protein: 12g
Carbohydrates: 7g
Fat: 3.5g

Jack LaLanne: A Fitting End At 96

Jack LaLanne: A Fitting End At 96

He Took Exercise Out of Gyms and Into Living Rooms‏

He Took Exercise Out of Gyms and Into Living Rooms‏
By Bill Hinburn
www.superstrengthbooks.com

Fitness guru, Jack LaLanne died yesterday of pneumonia.
He was 96. A self proclaimed sugar addict as a kid, a by chance meeting with legendary health advocate, Paul Bragg, changed his life. Bragg told him, quite bluntly, “You’re a walking garbage can.” This statement evidently struck a nerve in young Jack.

He immediately went home and built a gym in his backyard where he began spending two hours everyday lifting weights and one hour swimming in a pool. Soon, he had neighborhood kids and even local police and firemen, join in with him. In 1936 he opened his first health studio that somewhat revolutionized the gym industry. He insisted on including athletes and women. Back then, coaches frowned on weightlifting.

And women, well, women just didn’t exercise, it wasn’t lady like. My how things have changed, and you can thank Jack for that! And, as one would guess, his studio thrived, so much so, that it grew into a chain across the country. I recall his physique on several magazines and articles relating his feats of strength endurance.

There are Pictures showing him hand-balancing with Les and Pudgy Stockton, Bert Goodrich, Vic Tanny, etc., were common in those days. In addition, he was oft times referred to as the “Endurance King”. I remember a story of how he cranked out over 1,000 dips! In 1957, on the “You Asked For It” television show, at the age of 43, he performed over 1,000 pushups in 23 minutes! At 60 years of age, while handcuffed, shackled and towing a boat, he swam from Alcatraz Island to Fisherman’s Wharf in San Francisco! However, my best recollection of him, as a young kid in the 50’s, was his television show. From the 1950’s to the 70’s, I remember the beginning of his show...

You would see his familiar silhouette, in the background, dressed in a dark jump suit, doing, what else, “Jumping Jacks”! With nothing more than a chair and a towel, he would instruct his audience on how to do simple exercises to the rhythm of organ music. Sometimes his wife Elaine and Happy, his ever present K-9 companion, would join in. “Breath in, now breath out”, he would say. Between exercises, he would give advice on what that particular exercise would achieve, diet, tips, etc. He stressed the importance of raw fruits and vegetables while suggesting the use of his “Jack LaLanne Power Juicer”. He would end his show with a song and back to the Jumping Jacks.

To this day, every time I see or do a jumping jack I think of Jack LaLanne, “The Endurance King”, and his TV show. Until the next time, Yours for greater strength, Bill Hinbern P.S. “Inactivity is the killer, and, remember, it’s never too late.” - Jack LaLanne (1914 - 2011)

Super Strength TrainingWebsite: http://www.superstrengthtraining.com

E-mail: info@superstrengthtraining.com Mailing address:Bill HinbernSuper Strength Training32430 Cloverdale St.Farmington, Michigan48336-4008

Jack LaLanne, 96, dies

Jack LaLanne, 96, dies.



LOS ANGELES — Jack LaLanne, the fitness guru who inspired television viewers to trim down, eat well and pump iron for decades before diet and exercise became a national obsession, died Sunday 1-23-2011. He was 96.

LaLanne died of respiratory failure due to pneumonia Sunday afternoon at his home in Morro Bay on California's central coast, his longtime agent Rick Hersh said.

LaLanne ate healthy and exercised every day of his life up until the end, Hersh said.

"I have not only lost my husband and a great American icon, but the best friend and most loving partner anyone could ever hope for," Elaine LaLanne, LaLanne's wife of 51 years and a frequent partner in his television appearances, said in a written statement.

He maintained a youthful physique and joked in 2006 that "I can't afford to die. It would wreck my image."

Former "Price is Right" host Bob Barker credited LaLanne's encouragement with helping him to start exercising often.

"He never lost enthusiasm for life and physical fitness," the 87-year-old Barker told The Associated Press on Sunday. "I saw him in about 2007 and he still looked remarkably good. He still looked like the same enthusiastic guy that he always was."

Television staple
LaLanne (pronounced lah-LAYN') credited a sudden interest in fitness with transforming his life as a teen, and he worked tirelessly over the next eight decades to transform others' lives, too.

"The only way you can hurt the body is not use it," LaLanne said. "Inactivity is the killer and, remember, it's never too late."

His workout show was a television staple from the 1950s to the '70s. LaLanne and his dog Happy encouraged kids to wake their mothers and drag them in front of the television set. He developed exercises that used no special equipment, just a chair and a towel.

He also founded a chain of fitness studios that bore his name and in recent years touted the value of raw fruit and vegetables as he helped market a machine called Jack LaLanne's Power Juicer.

When he turned 43 in 1957, he performed more than 1,000 push-ups in 23 minutes on the "You Asked For It" television show. At 60, he swam from Alcatraz Island to Fisherman's Wharf in San Francisco — handcuffed, shackled and towing a boat. Ten years later, he performed a similar feat in Long Beach harbor.

"I never think of my age, never," LaLanne said in 1990. "I could be 20 or 100. I never think about it, I'm just me. Look at Bob Hope, George Burns. They're more productive than they've ever been in their whole lives right now."

Praised by Schwarzenegger
Fellow bodybuilder and former California governor Arnold Schwarzenegger credited LaLanne with taking exercise out of the gymnasium and into living rooms.

"He laid the groundwork for others to have exercise programs, and now it has bloomed from that black and white program into a very colorful enterprise," Schwarzenegger said in 1990.

In 1936 in his native Oakland, LaLanne opened a health studio that included weight-training for women and athletes. Those were revolutionary notions at the time, because of the theory that weight training made an athlete slow and "muscle bound" and made a woman look masculine.

"You have to understand that it was absolutely forbidden in those days for athletes to use weights," he once said. "It just wasn't done. We had athletes who used to sneak into the studio to work out.

"It was the same with women. Back then, women weren't supposed to use weights. I guess I was a pioneer," LaLanne said.

The son of poor French immigrants, he was born in 1914 and grew up to become a sugar addict, he said.

The turning point occurred one night when he heard a lecture by pioneering nutritionist Paul Bragg, who advocated the benefits of brown rice, whole wheat and a vegetarian diet.

"He got me so enthused," LaLanne said. "After the lecture I went to his dressing room and spent an hour and a half with him. He said, 'Jack, you're a walking garbage can.'"

Soon after, LaLanne constructed a makeshift gym in his back yard. "I had all these firemen and police working out there and I kind of used them as guinea pigs," he said.

He said his own daily routine usually consisted of two hours of weightlifting and an hour in the swimming pool.

"It's a lifestyle, it's something you do the rest of your life," LaLanne said. "How long are you going to keep breathing? How long do you keep eating? You just do it."

In addition to his wife, he is survived by two sons, Dan and Jon, and a daughter, Yvonne.

Pinch Grip Strength Training (video)

Pinch Grip Strength Training (video)
Your grip truly defines the way you execute full weight and bar movements, and it’s something I’ve always focused on to make sure my hands don’t negatively impact my other more focused bodyparts during exercises. This is a great little introduction into getting stronger finger tension to ensure this, pinch grip is one of a few hand grip training methods.

Also, you’ll be able to crush a guy’s hand on a whim. Check it out!