Back in 1980’s buyers started reducing their fat intake which forced the suppliers to scale down the fat inside their processed foods so they might label them ‘fat free’. Unfortunately they didn’t take out the calories too. Just the fat. And individuals didn’t get past the ‘fat free’ label on the food to figure out the calories remained the same. So the total calorie intake continues to be growing in the past 10 years as the portions get larger, time to think is reduced and reading labels still remains an art rarely practiced.
Authors always look for an angle so they began to recommend eating a low carbohydrate diet which started a debate raging over whether or not these types of diets are damaging to your health. But irrespective of the benefits or drawbacks of a low carbohydrate diet there are several things you can do to allow your diet more healthy choices.

Eating a nutritious low carbohydrate diet takes a little bit of planning and energy but the rewards can be a return on your energy and enhance your weight-loss attempts. The key is nutritious.

Your planning must start before you go to the food store. Make a menu for your week and then create your grocery list from that menu. You also need to include ideas for snack foods and desserts throughout the day as well. In snacks planning is the key. You are looking for something healthy ready to go in your home when that uncontrollable snack time comes around.

You do not want to get caught unprepared under a snack-attack and race out to the store for potato chips and cookies.

Multiple studies in the last few years have shown that animal fats could cause cancer, heart problems as well as other inflammatory disorders which include arthritis or lupus. Animal fats could also increase your cholesterol and triglyceride levels that increases your possibility of diabetes and heart disease.

But they have also found that hydrogenated fats which will make the fat foods solid at room temp are lot more harmful to your health than the fat within animal products.

Keep away from hydrogenated fats. Integrate healthy plant-based fats in your daily diet instead of saturated or trans fats. Eating a healthy reduced carb diet regime consists of plant based fats that are in nuts, avocados and olives or olive oils. Keep away from the

When you are planning your daily diet and meal plans include as much fruits and vegetables as your diet plan permits. The phytonutrients which come from fruit and veggies will help to decrease blood pressure and protect against cancer, heart disease, diabetes and obesity.

You can get into the practice of adding more fruits and vegetables into your diet effortlessly by changing just some things; blueberries in your cereal in the morning, tomatoes at lunch time or adding different greens into your salad while dining with an apple as a treat.

Variety is a key to healthy low carb diets. Include as many whole foods as possible. Rather than eating a handy food treat pick an equally easy piece of fruit or vegetable from the fridge.

Arm Exercise For Women

Women interested in arm exercises often limit this interest to getting rid of the jiggle in the back of their arms – their triceps.

This request is the third on the list of my clients ask for when they are trying to lose weight or when they have lost weight too rapidly. Their interest increases when the time to go sleeveless draws closer. This article provides tips for you to go sleeveless.

You need to exercise to tone those arm muscles. This should be clear but many believe that it can be achieved with no exercise, or minimal exercise. Some even believe that toning arms can be done with unrelated exercises like walking or treadmill. That is simply not true.

But first things first.

1- Nutrition Plan – Relax, it is not as bad as you think. Well may be not too relaxed. Unless you reduce the amount of fat covering your arms, they will not be visible no matter what. Tom Venuto, an experienced and respected fitness expert, has written a book for that will really help you as it has helped thousands of others. He has a comprehensive approach that matches my own. You can read about it by clicking here.

2- Understanding your triceps- Your triceps move your arm away from your forearm. When you push someone away from you, or push yourself off your bed, or off a chair, you are using your triceps. The full range of motion for triceps begins with having your hand against your chest and ends when you have your elbow totally straight. You can take triceps through the full range of motion in different ways, but the example above gives you a pretty good idea.

3- Understanding arms limited range of motion – In exercises like regular pushups or even chair dips, you only bend your arm to a 90 degree angle or may be a little less. These arm exercises do not take your triceps through a complete range of motion and it is not their purpose to do it.

4- Understanding compound exercises – These exercises use two or more joints. For example in a push up, you bend your elbow and you use your shoulder. Using compound exercises have many major advantages. Two of them are increased calorie burn out during the exercise due to using more muscle fibers and the second is building more muscle tissue to burn calories 24/7.

5- Understanding isolation exercises – These exercises involve only one joint. For example, the biceps curl that involves your elbow only. The advantage of this type of exercise is your ability to isolate a specific muscle that may be the weak link a chain and develop that.

So how do you put all of this together?

After you settle on a fat burning diet, focus on compound exercises that focus on the triceps. A diamond pushup or a close grip pushup is great. Most women are unable to go through a full range of motion with their pushups. They lower their chest to halfway then push back up or continue dropping their head and hips which only gives them the illusion of a pushup and a bad back and sore neck. This is where an isolation exercise like seated dumbbell triceps extension comes in.

For more details visit Arm Exercise For Women

Let me start with an example. When you burn your fingers, you feel the burn in your fingers. However, if you stop the nerves from sending the signals from your fingers to your brain, you will not feel the pain.

Pain is really felt in the brain. This is true for most of our sensations.

A clear signal to and from your brain will increase or decrease the impact of your exercise. This is one reason that it takes a lot of repetitions to master a technique. Talent accounts for how fast or how slow you can master something. But it does not eliminate the need for repetition.

Repetition with correct form is essential in getting results from your exercise activities. Learning correct form however is not for the weekend warriors and casual fitness enthusiasts. This is the realm of true athletes.

If you want to have the body of an athlete, you need to act like an athlete. Master the correct form.

Part of this mastery is clearing, priming and developing the pathways between your brain and your muscles. Some call this developing muscle memory. Since your brain works with images, the clearer the image, the easier for the brain to send the correct signal to your muscles. The result of a clear image is crisp movements.

Clear and crisp images have many parts. One part is defined edges. This is not the time for artistic blurs and softening filters. You need a crystal clear image with well defined edges of the exercise established in your brain.

What does this mean precisely?

You need to understand and control the beginning and ending of the movements related to each exercise, precisely. Your movements need to be crisp. Remember crisp is not fast. But we talk about that later.

In a bench press, with your elbows directly underneath your hands, when the bar touches your chest, your elbows are slightly lower than your shoulder. This position activates your pecs. Your brain sends the signal to your pecs to get ready for the lift.

With a barbell, you cannot lower your hands anymore since the bar touches your chest. But with dumbbells you can go too low and transfer the load to your deltoids and over stretch your pecs. Your brain can actually send a signal to your pecs to relax which is the opposite of what you want.

At the top of the movement, as long as you keep your chest up and shoulder blades retracted, you will reach a full pec contraction when you straighten your elbows out. However, most people have a wobbly end in their bench press. They keep pressing the bar as far as they can by hollowing their chest and allowing the shoulder blades to separate. This wobbly end, not only reduces the pec contraction but also creates an instability and risks shoulder injury. The crisp end is when your elbow straightens but your shoulder blades remain back. When you follow this step, your bench press always end at the same spot.

Holding an image of a crisp beginning and ending in your mind will increase the impact of the exercise and the results you will get. It will increase your strength and it will reduce the chance of injury. What more can you ask for?

© 2010 Vishy Dadsestan – X5Fitness.com

Escondido Personal Trainer | Vista Personal Trainer

Random Movements Keep Your Amazing Abs Away

I often see people who go through various and often difficult exercises which they assume to be functional, abs, or total body workouts.

When you step back you notice these are really not routines at all but random movements which really waste time and keep you away from routines that work.

You need to recognize the difference between random activities and parts of an exercise routine. Think of it like a football game. Can you imagine a football game that some players run laps around the field? Others do push-ups and the rest just kick the ball around?

They are active but they are not playing football. At the end of the day they are tired without having anything to show for it.

When it comes to abs workout, an effective routine has 15 elements you need to follow in precise order and in specific combination.

There are ways to recognize random movements. Visit the link below for more details.

How To Get Your Six Pack Abs With Amazing Abs Routines

Call me at (760) 302-7658

Vishy Dadsetan is a NSCA-Certified Personal Trainer (NSCA-CPT) in Escondido, California.

• San Marcos Personal Trainer
• Escondido Personal Trainer

One of my websites, myabstrainer.com developed a bug and I had to take it down. In the middle I lost the Internet connection and computer crashed. At the same time as the warm weather arrived with a vengeance our air-conditioning stopped working. So, I missed my workout trying to deal with these.

The stress carried through the night. It showed up in bad dreams, tossing and turning followed by getting up with a slightly pinched nerve and leg cramps. Then the day got real exciting. My keyboard stopped working, followed by the word processer and my mouse. The air-conditioning was not still fixed.

Around 3 PM. I stopped the negative cycle. Since I work for myself, I asked me the permission to go to the gym. And I reluctantly gave me the go ahead. You know what I mean. How often you don’t give yourself the permission to be happy, to do the right thing.

My heart wasn’t in the workout, so I began with mental exercises to focus and began a slow and methodical process of warming up. Ten minutes later, I was more focused, perspiring and relaxed. So I moved it up a notch and went from there. Half an hour later all that mattered was the next rep and beyond that the next set.

It was a great workout as workouts usually are if done correctly. I left my personal gym with an entirely different outlook. My mind cleared, I could prioritize better and see solutions that I could not see before, all because of exercise and all the wonderful hormonal changes that it brings.

Many people never experience this simply because they don’t know how to exercise or they have not exercised consistently enough for their body to respond at their command. Let me tell you, it is fantastic.

I really hope that you can experience this.

Call me at at (760) 302-7658 or use Contact Form

Vishy Dadsetan is a NSCA-Certified Personal Trainer (NSCA-CPT) in Escondido, California. Personal Training Area Includes Carlsbad, Escondido, San Marcos & Rancho Bernardo.

Escondido Personal Trainer

Do you want to gain at least 6 pounds of lean muscle in six weeks?

Add at least 6 pounds of lean muscle in six weeks following step-by-step program or I’ll refund your entire training fee.

Conditions are:

• Participate in three one hour sessions per week without missing any sessions
• You must be 18 or older without any limiting medical conditions
• You must be motivated to succeed, willing to learn new exercise routines and stay with the nutrition plan
• Before and after photos to show your progress and help you show off to your friends
• The entire six week is only $99 and it comes with complete satisfaction guarantee

This is 75% discount from my regular training fee. In return, I want you to help me promote the upcoming bootcamp by telling your friends and family. But first you need to participate in the program and bulk up so that you know what this is all about.

Space is limited. Call or email me now to reserve your spot before the class is filled.

(760) 302-7658

http://leftbrainfitness.com

A valid and simple question but the answers may not be as easy or as simple. Personal trainers and bootcamp instructors constantly face the challenge of keeping it simple and yet giving you the full story. Take weight loss and calorie intake for example.

You constantly hear to reduce your calorie intake. Eat less calories. But rarely we discuss the simple fact that all calories are not created equal. Some food calories really destroy your personal training and bootcamp weight loss strategy and hard work.

Back in November 1999 in American Journal of Clinical Nutrition, Vol. 70, No. 5, there was a story about impact of beer on fat metabolism. You can read the entire article at the link below.

http://www.ajcn.org/cgi/content/full/70/5/928

The result and the conclusion was amazing. Most just think OK I get it, alcohol is empty calorie and it become fat. In fact, according to the study, only a small percentage of alcohol gets converted into fat.
No, don’t reach for the bottle yet.

Your liver converts most of the alcohol into acetate and acetate released into your bloodstream replaces fat as a source of fuel.
Bottom line, you stop using fat. Ouch!

For guys, the news gets even worse. You know what I am hinting at? The testosterone levels. But I like to keep the suspense for now and I talk about that later.

Call me at at (760) 302-7658 or use Contact Form

Vishy Dadsetan is a NSCA-Certified Personal Trainer (NSCA-CPT) in Escondido, California. Personal Training Area Includes Carlsbad, Escondido, San Marcos & Rancho Bernardo.

Sometimes it seems that I have been a member of every gym around me, from larger full facility 24 hour fitness in Escondido to the new name of the old school gym Chuze Fitness. There is one thing I like more than seeing people put their heart into their workout and that is seeing them get results.

The $35 or $40 per month gym membership gives you “access” to great facility but it will not give you access to effective workouts. If you know what you do, if you have the motivation, know about the right nutrition, then you’ll be fine.

The only question I ask you is, “Are you getting the results you want?” If you are, great, if not, give me a call and in one hour, I’ll show you the most effective workout of your life.

By effective, I do not mean hard or back breaking. Anyone can do that. By effective I mean workouts that you’ll feel working and you’ll know that is right for you.

In your one hour session, we look at three of the exercises you normally do and we supercharge the form, the breathing and the synergy for amazing results. If you do not agree that this single hour can create better results than  three months of your membership, it will be FREE.

Call me at at (760) 302-7658 or use Contact Form

Vishy Dadsetan is a NSCA-Certified Personal Trainer (NSCA-CPT) in Escondido, California. Personal Training Area Includes Carlsbad, Escondido, San Marcos & Rancho Bernardo.