Six Week Workout Program

How to speed metabolism

Speed Up Your Metabolism

I don’t know why I haven’t written an article about this sooner. You can speed up your metabolism! I’ve discussed many exercise and nutrition topics with my friend Mike T. Nelson. He is the creator of, “Metabolic Flexibility and the Truth About Proteins, Fats, and Carbs”. The goal is simple: your body will be able to burn WHATEVER you put into it for fuel. This will increase your energy and allow you to burn more fat! (Click the link to find out HOW!)

I listened to Mike’s audio recording about metabolic flexibility (you can read it, but I chose to listen to it) and loved it.  It is easily the most practical, research based, usable, and results producing program I’ve ever seen (and I’ve seen many, many, many of them).

“Metabolic Flexibility and the Truth About Proteins, Fats, and Carbs“ uses intermittent fasting, correct fat choices, and minimizes unnecessary carbs among other things to help you have a faster metabolism. It’s unbelievable. (Click the link to find out MORE!)

Below you will learn of how learning to be metabolically flexible will do EVERYTHING I say it does.

Practical

You don’t have to eat something strange that you can only find at a weird health food store at certain points in the day to see results.  It’s actually quite the opposite.  The goal is to be able to eat whenever is convenient for you and be able to burn it.  Mike’s program (I call it a program, but that’s just for a lack of a better term, it’s not really a program) makes this possible for you.

Research Based

Mike does an excellent job of understanding which scientific research is important and which scientific research isn’t.  He references studies constantly and tells you exactly what it means for you.  It is NOT a boring lecture.

Usable

Metabolic flexibility is a concept that is to be used immediately.  It’s not just theories of how weight loss occurs.  He makes losing weight and being healthy easier than any other diet I’ve ever seen.

Produces Results

“Metabolic Flexibility and the Truth About Proteins, Fats, and Carbs” gets results.  Mike gets better results with clients than anyone I’ve ever known. You are bound to get the same results!   If it doesn’t work for you, he promises to refund your money so you can’t lose.

 Please feel free to email me via my contact form with any questions you have.  I have personally used many of the concepts and methods that Mike details in “Metabolic Flexibility and the Truth About Proteins, Fats, and Carbs“. Click the link to speed up your metabolism! This is the easiest program ever to follow and it gets the best results. You may wonder if I have any incentive of this selling.  Yes, I do.  I do get a portion when you click on the previous links, but if you have a problem with that then click this link.  I really do believe in this and I want you to get results.

Top 3 Reasons You Are Fat

I know the title seems extreme… it is.  It’s catchy.  Seriously though, in this article at ironwarriortraining.com I outline 3 reasons that you are fat.

1) You pass your health off to someone else.

2) You eat mindlessly.

3) You eat processed pastries.

Reading this article may help you in your own life or how to help someone you know that is overweight.  I hope you enjoy! “Top 3 Reasons You Are Fat!”

Do you know someone that could use gym workout routines for women? Check out The 6 Week Workout Program!

Overcoming Food Addiction for Effective Weight Loss

Overcoming Food Addiction for Effective Weight Loss

You may think that food addiction is an overrated term for those who love to eat. We have to admit, eating is a necessity to live a healthy and robust life. Some people consider it a pleasure, especially when tickling their taste buds for trying something new. However, there are individuals that crave for more than what they can chew, even when their body tells them that they had more than enough. It may happen to you or to anyone else. This needs to be avoided to become free from obesity, depression, and low self-esteem.

Food Addiction is Psychological

Being addicted to food has nothing to do with your tummy grumbling and succumbing to its demands. Your brain has the power to control it, and that is where everything starts. If you are eating at times, where you are not supposed to eat, like experiencing depression, sorrow, anger, guilt, and stress, that is where the bad habit forms. Your mind is giving you the impression that eating will make you feel better. However, you will notice that you are more inclined to take it repeatedly because your body is getting used to the joys of eating; just like taking prohibited drugs.

Symptoms of Food Addiction

Yes, there are signs that tell if you are already suffering food addiction or not. Take not that these symptoms are as less obvious as you think, so weigh it critically. Here are most of them:

• You are already thinking of what you will eat for dinner while you are eating lunch

• Your mind buys the food that you will eat, even though you have never actually taken a thought of buying something in a particular store

• The shop owner or vendor already knows your favorite or usual order

• When you plan on eating a light snack and already including your heavy meal after enjoying the small treat

• When you cannot wait to eat the food you bought from the store, either munching it in the car or eating it in the street

• When you keep going back to the kitchen or the fridge and emptying everything little by little

Breaking Food Addiction

Once you have noticed the signs, which can make you laugh and think it’s time for you to take some action and break it. Do not haste yourself in breaking the habit. Resolve it nice and slow. You can start at home by eating slower and munching your food well. Make sure that you swallow your food before taking in another bite. This advice may seem instructions for a five year old; you will be surprised at how it affects your mind towards food.

Brenda Lyttle is a health expert who began writing for publications in her community in 2005 and now commands an authority in writing on healthy living, fitness, HGH reviews, and anti-aging related topics. She is also a strong believer of the goodness of GenF20 Plus , a popular HGH supplement, but insists that exercising can never be replaced by any supplement whatsoever.

Do you know someone that could use gym workout routines for women? Check out The 6 Week Workout Program!

How to interpret evidence

All the time you hear this is what the scientific evidence says.  You also here this is what my grandma said.  How do you know what to do?!  This article on ABC 4 is fabulous for helping you know how to interpret all this information.

Click here to read: “Health and Fitness: Anecdotal vs Scientific Evidence”

New Year Resolution Fitness Coaching Special Offer

SPECIAL OFFER

• WHEN: January 3, 2010 – February 1st, 2010; email me by the last day of this offer and you will receive free fitness coaching
• WHAT: New Year Resolution Fitness Coaching- Many are setting fitness and health goals for 2011; many people make mistakes when setting goals.  I am offering a totally free service with no strings attached (no future advertisement emails, no selling your email, etc.).  If you email me requesting my coaching service I will send you a list of questions for you to answer regarding what you think your goals should be, what you like to do for physical activity, your diet preferences, etc.  I will then be able to counsel you and help you set goals that are achievable and healthy through exercise, activity, nutrition, and lifestyle.  We will exchange as many emails as needed to accomplish this.
• HOW: Email me at nick@sixweekworkoutprogram.com or contact me by clicking the following link: Contact Nick Rainey!
• WHY SHOULD YOU? Many people set goals or resolutions to improve their fitness, health, or body composition each year.  Many also end up frustrated or not achieving their goals.  If you have or have not set goals email me so I can help.  If you would just like me to review your goals I can do that.  If you don’t know where to start I can do that as well.  Their is no way for you to lose.
• WHY AM I DOING THIS? I am doing this for a few reasons. 1: I really want to help people improve their health, fitness, and self-image. 2:  It won’t take a lot of my time to email you and even if it does that means I was able to help a lot of people.  3: Hopefully you will come back to my site and refer other people to come to my site.  4: If The 6 Week Workout Program is appropriate for you I will recommend it.  If it’s not, I won’t recommend it.  It’s worse for me if someone invests in my book and doesn’t like it or doesn’t benefit from it because then you’ll tell others.

TALK TO YOU SOON!

Health and Weight Loss

While weight loss is an important goal for many, but it should not be THE GOAL!  Going on a diet and having a healthy diet are two separate things.  You cannot lose weight on one diet and then return to your previous diet and stick at the weight that you ended up on when on your diet.  It is fine to change the things you eat and experiment with different diets, but all diets should be geared to find healthy eating patterns that you can have for your entire life.  I watch what I eat pretty carefully, but I do not stress about eating something “bad” every once in a while and I decide where I am willing to sacrifice and where I am not willing to sacrifice.  This is a paradigm that everyone should have.  Different opinions on food and diet is a must if people are going to be secure with their food and send the obesity trend in the opposite direction than it is currently going!

For more on healthy weight: “Finding Your Ideal or Magic Weight”

Childhood Obesity and Creating Healthy Children

Creating healthy children is critical because children become adults and repentance is always harder than acting right the first time. There are a number of reasons that we know and also reasons that we surely do not know that obesity in children has risen so much recently. In the past more children were allowed to play outside freely. There was less risk of getting hit by a car, child abduction, and other dangers. Video games (yes, the root of all evil) now exist and are very prevalent. Even if children do have the option of playing outside they often choose playing video games. If they didn’t have this option they would likely be more active. This is now a common bonding activity for parent and child- opposed to the traditional playing catch out in the yard. It is also much easier to eat less healthy. In the past people actually had to prepare meals. This is not the case anymore and often meals that are not prepared are more fattening and are not as easily digested. There are many initiatives to remedy childhood obesity and inactivity, but it largely rests with parents deciding to make changes in their home.

What is Detoxification?

“What is Detoxification?” is a follow up to my previous article “Detoxification: My Experience”.

Detoxification is the process by which the human body rids itself of toxins. Our body has a natural ability to do this via three main organs: liver, kidney, and skin. The theory behind using supplements or a diet similar to the one I did is that we are exposed to too many toxins and our bodies cannot rid itself of all of them.

A supplement has the benefit of supporting organs that detoxify our body. Our organs obviously draw upon nutrients to function. A supplement may provide extra nutrients to help the organ function at full capacity. A supplement may also provide nutrients that chemically help the body quickly rid itself of waste- similar to the effect of fiber. One example of this is milk thistle.

A diet geared for detoxification does a similar thing as supplements: provide nutrients to support the organs and provide a lot of fiber. Diets geared towards detoxification contain a lot of fiber and antioxidants. Fiber helps your digestive tract clear out unneeded stuff. The antioxidants and phytochemicals support the organs in our body. These help our organs function in the capacity for that which is was created.

The belief that our bodies need help with detoxing is an alternative medicine belief. Generally Western medicine believes that our bodies have the ability to detoxify without the use of any help. Alternative medicine generally believes that in our era our bodies are exposed to too many toxins and that our organs do not have the capacity to detoxify itself naturally. Toxins come from many sources: non-organic food, unfiltered water, make-up, lotion, air pollution, and some materials that we either store or cook food in. Toxicologists specialize in the ability of the human body to detoxify.

Please share your experiences with detoxification or your thoughts on its necessity below.

If you are interested in a detox diet I recommend Total Wellness Cleanse because they advocate using a natural diet to cleanse.  They do not try to up-sell you with other products.  They show you how God-given food can cleanse and detoxify you.  Their program is very detailed and educational (and I always love more education).

Detoxification: My Experience

I did a 3 day diet geared to detoxify my body. In this post I’ll describe why I did it, what I did, what I felt during it, what I felt after it, and what I now feel about detox diets. (In a few days I will post a more in depth article on what a detox diet is and the theories behind it.)

I have been interested in doing some kind of a detox diet or supplement for over a year now. I’ve been to presentations, read articles, and recently a book- Total Body Detox Plan by Sarah Brewer. I was fascinated by the benefits that detoxification claims to provide for two reasons: my health and my knowledge as a health and fitness professional. Detox proponents often claim that we have too many toxins in our body. This decreases our energy level, reduces our ability to burn fat, and cause digestion problems.

I decided to detoxify by eating select foods for 3 days. I did not use any supplements (except for chlorophyl in my water a few times). The first day I only ate fruits and vegetables. Some were organic, some were not. The second day I mostly only ate fruits and vegetables, but in the evening I also ate red and green lentils that I soaked and boiled (it barely reached a boil) till they were soft enough to eat. I also ate two tsps of chia seeds throughout the day. The third day I again ate mostly fruits and vegetables, a tsp of chia seeds, and I ate some black and brown quinoa. I did not exercise during this time, but walked around and performed my normal daily activities.

The first day was by far the most difficult! Twice that day I felt pretty sick, but it passed within a half hour or so. I wasn’t as miserable as I thought though. (In high school I tried to do an all green diet for 2 or 3 days and by dinner the first day I ended that. I allowed myself to eat a larger variety of food this time, but still expected it to be extremely difficult.) The second day was the easiest for me. I was hungry and weak, but didn’t feel sick like I did the first day. I did, however, have more energy than I did the third day. The third day was difficult because it had been so long since I had consumed substantial food.

The day following my detox program was great! I now don’t feel a whole lot different than I did before. I may feel slightly better, but that could be a placebo effect. It doesn’t seem that I’ve lost any strength. I performed the bench press before my diet and after; I was just as strong after.

As a health and fitness professional I am often asked what I feel about certain topics. I can now say I feel that a detox diet can be beneficial, but likely not the answer that will solve all problems. Depending on the the toxic state that the person is in could change the effects of detoxification for the individual. It could provide more benefits for someone who has taken a lot of Western medicine recently or whose diet is very poor. It could also play a larger role for someone older and that has been exposed to toxins for more years. I do not believe that it will make your body run perfectly and that you will now be able to melt fat off easily. This is obviously not a clinical trial, but this is a personal experience that I can draw upon and that can hopefully provide guidance to others thinking about undergoing a detox diet.

Check back in a few days for a more in depth article on what a detox diet is and the theories behind it.

Consumptıon of Juıce Plus Increases Immune Functıon

CONSUMPTION OF JUICE PLUS+® INCREASES IMMUNE FUNCTION

Nick Rainey

May 18, 2009

ABSTRACT

Consuming the recommended servings of fruits and vegetables is difficult for many Americans.  Some struggle to keep a fresh supply around the house; some struggle to enjoy them; some forget to incorporate them into their diet.  The minimum recommendation in many countries for fruit and vegetable intake is five each day.  The claim that fruits and vegetables provide significant health benefits, particularly in immune function, is unquestioned.  There are many vitamins and phytochemicals in fruits and vegetables that enhance the body’s ability to fight foreign cells in the human body.  Juice Plus+® has a product for a vegetable extract and a product for a fruit extract.  A variety of fruits or vegetables are dried and put into capsules, preserving all the phytochemicals and antioxidants.  Various studies have found that these supplements improve immune function.  They not only raise blood plasma levels of certain vitamins, they also increase the number of certain white blood cells that fight foreign substances.  The capsule form of Juice Plus+® enables people to easily increase their immune system capacity to fight infectious agents.

In society today there are various supplements and ways to become more “healthy.”  Some are just trying to make money and some really work.  Multi-vitamins are a common supplement that people consume to ensure they are not deficient in an essential micronutrient.  Juice Plus+®  may seem similar to multi-vitamin supplements, but instead of reducing nutrition into specific nutrients, Juice Plus+®  capsules contain actual fruits and vegetables that are dried, ground, and encapsulated.  This process preserves almost all the nutritional value found in a variety of freshly picked and naturally ripened fruits and vegetables.  Fruits and vegetables are made up of a large variety of phytochemicals, vitamins, and minerals that work in harmony with each other to help the human immune system effectively and efficiently fight off foreign substances.  In today’s fast-paced society, many struggle to find the time or fail to remember to include fresh fruits and vegetables in their daily diet. Others simply cannot afford the quantity of fresh fruits and vegetables recommended for daily consumption.  Juice Plus+® is a convenient and cost effective method to significantly enhance immune system function.

Inserra PF et al. (1) showed that Juice Plus+® is digested in a very similar fashion as whole fruits and vegetables because it raises anti-oxidant levels in a similar way. Juice Plus+® does not just raise serum vitamin and mineral levels, but affects the immune system like a whole fruit or vegetable.

The white blood cell gd-CD31 T was found in 30% greater abundance in the Juice Plus+® group than in baseline testing or the placebo group. (2) It does however raise levels of several vitamins and minerals so that they are accessible to the body when needed.  Vitamin C, beta-carotene, lycopene, lutein were a few that were found to have greater concentrations levels in blood (2).  An interesting relationship between Juice Plus+® and TNF alpha levels was found.  Inserra PF et al. (1) showed that there was no significant difference between Juice Plus+® and TNF alpha levels.  While Lamprecht M et al. (3) showed that TNF alpha levels were higher after 8 weeks of taking Juice Plus+®, but lower after 28 weeks.  The researchers believe this occurred because there may have been foreign substances that the bodies had to stave off in the first 8 weeks, but was healthier after 28 weeks. This could be explained by the number of servings of whole fruits and vegetables the subjects were eating.  The subjects in the study of Lamprecht M et al. (3) ate less than four servings of fruits and vegetables, while the subjects in the study of Inserra PF et al. (1) continued a regular consumption of fruits and vegetables which could have been higher than four servings per day.  The subjects in this study could be more conscientious of their fruit and vegetable intake because of their participation in the study leading them to eat more servings of fruits and vegetables.  TNF alpha levels may only drop to a certain point with fruit and vegetable intake and if the subjects consumed more whole fruits and vegetables, the Juice Plus+® would not have lowered those levels anymore.  Inserra PF et al. (1) and Nantz MP et al. (2) both show no significant difference in INF levels.

Bloomer RJ et al. (4) showed no difference between supplementing with Juice Plus+® or supplementing with 400 IU of Vitamin E and 1000 mg of Vitamin C on the effect of oxidative stress post-workout.  Both of these supplements attenuated the oxidative stress effects post-exercise which surprised researchers because of the much higher antioxidant values of the vitamin supplement (4).  The likely explanation for this is the other antioxidants and phytochemicals in the Juice Plus+®.

Fruits and vegetables are vital to the immune function.  They decrease TNF levels, they increase gd-CD31 T cells, they increase serum vitamin and mineral levels and they decrease the degree and the length of symptoms from illnesses.  While whole fruits and vegetables provide fiber that the capsules do not, it is often difficult to acquire the number of whole fruits and vegetables to have the immune system at maximum capacity.  Juice Plus+® is digested in a similar fashion as whole fruits and vegetables and elevates the immune system that would be difficult to achieve without consuming many more fruits and vegetables.

References

1 Inserra PF, Jiang S, Solkoff D, Lee J, Zhang Z, Xu M, Hesslink Jr. R, Wise J, and Watson RR. Immune function in elderly smokers and nonsmokers improves during supplementation with fruit and vegetable extracts. Int Med. 1999; 2:3-10. (science direct)

2 Nantz MP, Rowe CA, Nieves Jr. C, Percival SS. Immunity and antioxidant capacity in humans is enhanced by     consumption of a dried, encapsulated fruit and vegetable juice concentrate. J Nutr. 2006; 136: 2606–2610. (JP Fl)

3 Lamprecht M, Oettl K, Schwaberger G, Hofmann P, and Greilberger JF. Several indicators of oxidative stress immunity and illness improved in trained men consuming an encapsulated juice powder concentrate for 28 weeks. J Nutr. 2007; 137: 2737-2741. (JP I)

4 Bloomer RJ, Goldfarb AH, and McKenzie MJ. Oxidative stress response to aerobic exercise: Comparison of antioxidant supplements. Med Sci Sports Exerc. 2006; 38:1098-1105. (Vits C & E)