How to get your bonus ebook

Follow this link to the download page.

Once there, you'll need the password "newyear" minus the quotes to access the download page.

When you reach the download page, click on the link to open your ebook.

Adobe Acrobat Reader will open the file, if you have Acrobat Reader installed on your machine.

If you wish to save the file for later viewing, right click on the link, and select Save Target As... from the pop up menu. Navigate to a place on your hard drive, and save the file.

I hope you enjoy the ebook.

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10 Weight Loss Myths

With most people focused on losing weight at this time of the year this article on MSN seemed appropriate. http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100097046>1=8717

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Fitness Food: Eat These For Energy to Burn

Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide a high amount of six important minerals, two B-vitamins, and protein—all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up--not out.

Lentils, like other beans, are rich in dietary fiber, both the soluble and insoluble type. Research studies have shown that insoluble fiber helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

Lentils' significant amount of magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy? Eat lentils.

Lentils Give You Energy to Burn While Stabilizing Blood Sugar
In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contains with 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein--the most dangerous form of cholesterol)levels by 12.5%.

Iron for Energy
In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea--especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.

Source: worldshealthiestfoods.com

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Fitness Research: Are You Working Harder if You Squat on a Disk?

The purpose of this study was to look at the effect of stable vs. unstable conditions on force output and muscle activity during an isometric squat.

Nine recreational lifters participated in the investigation by completing a single testing session. The subjects performed isometric squats either standing directly on a force plate (stable condition, S) or while standing on inflatable balls placed on top of the force plate (unstable condition, U).

Electromyography (EMG) was recorded during both conditions from the vastus lateralis (VL), vastus medialis (VM), biceps femoris (BF), and medial gastrocnemius (G) muscles. (Some of the major muscles of the quads, hamstrings and calves.) Results indicated peak force (PF) and rate of force development (RFD) were significantly lower, 45.6% and 40.5% respectively, in the U vs. S condition. Average integrated EMG values for the VL and VM were significantly higher in the S vs. U condition. VL and VM muscle activity was 37.3% and 34.4% less in U in comparison to S. No significant differences were observed in muscle activity of the BF or G between U and S. The primary finding in this investigation is that isometric squatting in an unstable condition significantly reduces peak force, rate of force development, and agonist muscle activity with no change in antagonist or synergist muscle activity. In terms of providing a stimulus for strength gain no discernable benefit of performing a resistance exercise in an unstable condition was observed in the current study.

Therefore, the noted benefit of increased muscle activation with instability seems to be unfounded as well. One study investigating the effectiveness of strength training, balance training, and combined training found no increase in muscle strength after balance training. It is recognized that in the current investigation an isometric test was utilized and thus the relationship to dynamic test could be questioned. However, strong statistically significant correlations have been reported between structural isometric testing (mid-thigh isometric pull) and dynamic lifting performance.

Although the use of equipment to simulate unstable environments in resistance training has received much attention and consequent use in recent years, the efficacy of this mode of training has been undetermined. Performing exercises with instability does not appear to elicit a response intense enough to provide an adequate stimulus for strength gain. In addition, the mode may not be effective in stressing the neuromuscular system to a greater extent than traditional resistance training methods. As mentioned previously, the use of an isometric test in the current investigation brings into question the application of this data to dynamic activities. However, data exist that significantly correlate structural isometric tests to dynamic resistance training performance. Therefore, the results of this investigation indicate no discernable benefit of performing a resistance exercise in an unstable condition.

The Journal of Strength and Conditioning Research: Vol. 20, No. 4, pp. 915–918. Isometric Squat Force Output and Muscle Activity in Stable and Unstable Conditions. Jeffrey M. McBride, Prue Cormie, and Russell Deane Neuromuscular Laboratory, Department of Health, Leisure and Exercise Science, Appalachian State University, Boone, North Carolina 28607

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Tailored Fitness Recipe: Lentil Soup

This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 1 hour

Ingredients
1 tablespoon olive oil
1/3 cup finely chopped carrot
1/3 cup finely chopped celery
1/3 cup finely chopped onion
1 sprig fresh or 1/4 teaspoon dried thyme
freshly ground black pepper
1 1/2 quarts Basic Chicken Stock (see recipe), or low- sodium canned
2 cups dried lentils
salt to taste

Cooking Instructions 1. Heat the olive oil in a saucepan over low heat. Add the carrot, celery, onion and thyme, season lightly with pepper and cook for 10 minutes. (Do not add salt until the lentils are fully cooked, because salt will prevent the lentils from becoming tender.)

2. Add the stock and lentils, and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the lentils are tender, about 1 hour.

4. Puree 2/3 of the soup in a blender and stir it into the remaining 1/3.

5. If the soup is too thick, thin it by adding a little more stock. Raise the heat and bring the soup to a boil for 15 seconds.

6. Add salt and more pepper to taste.

Nutrition Facts Serving Size 1 1/4 cups
Amount Per Serving
Calories 285
Total Fat 4 g
Saturated Fat 1 g
Protein 21 g
Total Carbohydrate 44 g
Dietary Fiber 21 g
Sodium 418 mg
Percent Calories from Fat 12%
Percent Calories from Protein 28%
Percent Calories from Carbohydrate 60%

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