Health Food and Vitamins: Getting The Skinny On Fats

Nearly everyone is concerned about too much fat in his or her diet. We are constantly hearing about the link between fat and heart disease and other life threatening diseases such as diabetes. But how much do we really know about fats and the effects of fat on our health. Did you know that you actually need fat to metabolize fat? This is why low-fat diets do not always result in weight loss. Therefore , should we add fat when we are preparing healthy meals or leave fat out? It all depends on the type of fat and how we use it. We need our meals to be a good source of health food and vitamins. Here is the skinny on fats and what you need to know when preparing healthy dinner recipes.

There are three basic types of fat: saturated, unsaturated and trans fats. Generally, we should get about 20-30% of our daily calories from fat and only 10% of that should come from saturated fats.

Saturated fats come from animal or diary products and are the least healthy choices to include in your diet. The reason for this is they increase the levels of triglycerides in your bloodstream, which is what causes blockage in the arteries over time. The general rule to remember is the redder the meat the higher the saturated fat content will be, hence the higher the triglycerides in the bloodstream. When eating beef or pork be sure to choose the leanest cuts and remove any visible fat before cooking. It’s always best to include more chicken, with the skin removed and fish in your diet because these are lower in fat. When buying yogurt, or other dairy products choose 1% or 2% fat or those made with skim milk.

Monounsaturated and polyunsaturated fats come from certain nuts, fish and oils such as olive, canola and flaxseed oil. These fats are known to actually reduce triglycerides by producing good cholesterol referred to as HDL. Polyunsaturated oils are also found in beans and soy products. These are important health foods for vitamins and nutrients because they contain omega-3 and omega-6 essential fatty acids. These oils are important for maintaining healthy blood and helping to prevent the development of plaque. The best oil products to use when serving salads is a first cold pressed virgin olive oil because it contains the freshest of nutrients. Regular olive oil (not cold pressed) can be used when cooking at heats less than 600 degree F. Other alternative choices when baking or frying are shortening or vegetable oils.

Trans fats (or hydrogenated) are the worst fats of all because they increase triglyceride levels and hence bad cholesterol (LDL). Trans fats are commonly found in commercially produced foods and vegetable oils, hydrogenated margarines and spreads. Products are now being developed and easier to find with No Trans Fats written on the packaging. Try and reduce the amount of processed foods in your diet and you’ll avoid most of this type of harmful fat.

A health food diet will always include the essential vitamins and nutrients. At your next dinner start out with a fresh salad using an olive oil based dressing. Then a serving of fish, chicken or lean red meat along with some whole grain breads or pastas and steamed vegetables. Finish up your meal with a light dairy product or low-fat ice cream or yogurt topped with fresh fruit. Remember, we need fat to metabolize fat and by choosing the good fats in olive oils, fish, chicken and nuts we can help our bodies slim down and prevent diseases all at the same time.

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10 Top Compound Exercises to Blast Fat and Build Lean Muscle

Years ago I found myself weighing 250 pounds, constantly squeezing rolls of fat on my stomach, and just all around unhappy with myself in the mirror. Personally, I know what it feels like to suck your stomach in and wonder what it would be like to be shredded. Now, my job as a fat loss and fitness expert allows me to use my empathy and knowledge to train numerous clients and help them achieve unbelievable success in reaching their target body in my boot camps. It takes a lot of work and a lot of training. It has been proven again and again, the best training program for fat loss and lean muscle gain activates as many muscle groups of the total body in the shortest amount of time. While interval training is hands down the best protocol to use during an exercise session to build muscle and lose fat, compound movements efficiently provide total body workouts and give you an amazing boom for your buck in a single exercise.

Compound movements or combination lifts combine two or more movements performed uninterrupted and in succession into one exercise. For example, take two familiar exercises. The squat, which is notorious for its fat blasting and lean muscle packing effects. Now throw in an overhead press and the squat/press compound includes even more of your total body and becomes downright merciless. Simply put, compound movements explosively burn fat and build lean muscle because they activate more muscle in a shorter amount of time. Prioritize your personal workouts with compound movements like these instead of single joint exercises to supposedly "isolate a muscle" and your good to go. Remember this Power Body Reaction:

↑Muscles Involved�"(↑Calories Burnt + ↑Muscle-Building Stimulus )�"↑Fat Lost + ↑Muscle Gain

Confession time. I have a love-hate relationship with exercises like this. Love because of the ridiculous results they provide for fat loss, muscle building, and conditioning. Hate because they turn on that voice in my head saying, "Do you really need to do this?" and wondering whether I'm laying in a pool of sweat or tears every time.

By now your saying "Get on with it. I'm sold. What are these crazy exercises I need to be doing right now!?" Let's lift veil of suspense. Here is my official top 10 list of favorite exercises in the world for fat loss and lean muscle gain (in no particular order):

Exercise 1 - Power Clean + Thruster Combo - Kettlebells, Dumbbells, Bands, or Sandbags

Exercise 2 - The Swing - Kettlebells, Dumbbells, Med Balls, or Sandbags

Exercise 3 - Alternating Lunge + Curl to Press

Exercise 4 - Mountain Climber Push-ups - Valslide or Bodyweight

Exercise 5 - Woodchopper - Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

Exercise 6 - Kettlebell or Dumbbell Snatches

Exercise 7 - Turkish Get-Up + One-Arm Dumbbell Chest Press

Exercise 8 - Burpee with Overhead Press

Exercise 9 - Med Ball Snatch-Slam Combo

Exercise 10 - Single-Leg RDL + Row - Kettlebell or Dumbbell

Use my advice jack up your training by introducing these 10 powerful compound exercises we use in my boot camps to work the total body. You are guaranteed better results in less time by consistently employing these movements into your workouts. Of course it's ultimately up to you to do what it takes to take your training and your body to the next level!


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Lou Kristopher, CSCS, RKC is a Walnut Creek personal trainer and body transformation expert who helps his many clients discover their best shape ever by burning pounds of unwanted body fat and gaining muscle using cutting edge training techniques. Qualify for a free 1-week trial at Power Body Boot Camps by visiting www.totalpowerfitness.com.

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Importance of Hydration Especially During Workouts

An essential component of a fitness lifestyle is hydration.We require require water to transport vitamins and minerals throughout our body. Hydration also ensures the bodt doesn't over heat. Needless to say drinking water is a key to a successful workout.

Adequate water intake plays a major role in how women feel during and after the exercises. It is also important for the training performance and the overall safety during exercise. No mater whether the workout is aerobic or anaerobic one, such as in Women's Fitness Bootcamp's strength workouts' It's essential to consume water while on breaks to avoid dehydration.

Dehydration might happen when water intake is insufficient during intensive workouts. Due to the intensity of the exercises, trainees tend to quickly loose body weight through sweating, which drops the blood volume and might cause the heart to work harder pumping blood. In a sever cases, dehydration might include other symptoms, such as dizziness, muscle cramps, and fatigue. To avoid that, women must remember to drink a lot during and after the workout session, and not to do it only when they are thirsty. Often the workout is too intensive to get that feeling of thirst, so at Women's Fitness Bootcamp women have hydration timeouts to ensure proper hydration.

So how will one know she's adequately hydrated during the workout or afterwards? Doctors say there's several ways. For instance weighting yourself before and after the workout. There should be no drastic change in weight right after the workout' so less weight will indicate insufficient hydration. Such measurements of body weight before and after workout is also very useful for measuring the sweat rates and for customized fluid replacement programs. Apart from drinking water, consumption of drinks containing electrolytes and carbohydrates can also help maintain fluid electrolyte balance and boost the exercise performance. Another way is too monitor the urine color, usually after training. Women can check on their color. If it's light colored, it means the dilution is fine and hydration is also in control; if it's dark colored, women might not be properly hydrated and will need to compensate it by drinking! A good practice to follow is to drink about 15-20 fl oz, 2-3 hours before exercise, and drink 8-10 fl oz every 10-15 minuets during exercise. After the workout, a good practice would be to weight oneself and replenish weight losses if necessary. Drinking 20-24 fl oz water for every 1 lb lost, is the most effective water intake


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Discover how to lose fat from problem areas fast and safely. Find out how Women of all fitness levels are losing tons of inches fast ans safely. Login here http://www.walnutwomensfitnessbootcamp.com

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Treadmill Workouts – Creative Treadmill Walking and Running Routines

The treadmill is one of the oldest at home workout machines around. Despite how long it has been in existence, it remains one of the best selling pieces of fitness equipment on today's market. Elliptical trainers, exercise bikes, and rowing machines have all found their own following in the at home fitness industry but none have been able to dethrone the treadmill. Why?

One big reason is because treadmill workouts are wonderfully simple. Treadmill walking or running is just like normal walking or running and takes no added skill or coordination. Another reason is that few workouts provide the user with more benefits than treadmill workouts. Because of recent technological advances, users can now get very creative with how they run a workout. Below are some examples.

1) Decline. Many newer treadmill models now come with a decline setting. You can simulate running down hill at a 3-5% decline. This is great for working a completely different muscle group in your legs. It's also great for extending the time of your workout because you can sort of catch your breath while still running.

2) Interval training. There is a lot of evidence that interval training burns more calories than regular workouts. What is interval training? It's switching between regular paced running or walking, and sprinting. This causes your heart rate to raise higher than it would from evenly paced exercise, thus causing your body to burn more calories. A treadmill allows you to increase and decrease your speed, and incline level to accomplish this.

3) Customized workouts. Many newer models come with pre-programmed workouts designed to give you the greatest benefits, and keep you entertained with a purpose, race, or goal to work for. They can be very motivating and can sometimes be the difference between working out or not, on days that you need a little motivation.

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Jane Fondas Workouts and Books

Working to keep yourself moving is part of Jane Fonda's Primetime new exercise videos.  She has done a lot or research about people and how they age.  She has concluded that the old saying  "use it or lose it" is just a true now as when first said.   Below is a list of some of her dvds and some of her books and a few of her movies on dvd.