The Secret To Creating Beauty From The Inside Out

Women wanting to be beautiful is as old as civilization. At different times in history, women have ingested arsenic to improve their complexions, used warm urine from young boys to remove their freckles and took belladonna to produce dreamy eyes. The beauty business is a $160 billion, a year, global industry. The cosmetic surgery business is a $20 billion business. These industries play on the fear of looking ugly as much as the need to look beautiful and for good reason. Attractive people are perceived to be more intelligent, more successful and better in bed. Although the beauty industry has traditionally marketed to women, the male market is increasing.

Part of the challenge which the beauty industry faces is truth in advertising. Increasingly, consumers have tested products which make grandiose claims, only to be disappointed. The current trend is on well being as well as outer beauty. A healthy individual, in good physical shape, is perceived to be an attractive individual. Here are four factors which can help you to achieve beauty from the inside out.

Water. Water is an essential component of the human body. When we fail to replace lost water we can enter a state of dehydration. If you have ever been thirsty, you have experienced the beginnings of dehydration. A rule of thumb is: check your urine. If your urine is clear to light colored you are adequately hydrated. A lack of water in your system can lead to overeating. Sometimes, when we feel that we are hungry we are actually thirsty. When you feel hunger, have a glass or two of water and wait 15 minutes. If you are still hungry, eat something. I keep a 32 ounce bottle of water with me at all times and sip from it throughout the day. I usually finish two bottles a day.

Oxygen. According to Dr. Spencer Way in the Journal of American Association of Physicians, ? Insufficient oxygen means insufficient biological energy that can result in anything from mild fatigue to life threatening disease.? Sufficient oxygen is necessary for a healthy life. We can exist for up to 40 days without food, 4 days without water but no more than 3 minutes without oxygen. Due to pollution and the thinning ozone layer, oxygen levels in our air are believed to be around 21%. Adequate oxygen levels are very important in that hostile organisms cannot live in an oxygen rich environment.

Colostrum and Leptin. Colostrum is a natural food, rich in anti aging and immune factors. Leptin is a small hormone-like protein primarily produced by fat cells. Small fat cells produce more leptin than large fat cells. Leptin is important because it sends out a signal to suppress appetite. Some of the benefits of the colostrum/leptin combination are: inch loss, building of lean muscle, high energy levels, tightening and toning of the skin, better sleep and much more. I believe this to be an essential combination in achieving beauty from the inside out.

Sleep. Adequate sleep is important on more than one level. It is the number one defense against stress. Cortisol, a hormone, is released during stressful events and can, over time, lead to a risk of infection and disease. Sleep is also important in minimizing weight gain. Many Americans that are sleep deprived are also overweight. The amount of sleep suggested for the average person is 8-10 hours. When Sophia Loren, a popular actress and reigning beauty in the sixties and seventies, was asked how she still looked so beautiful at an older age, her answer was that she naps every day.

As a final note: If you are taking vitamin supplements, your urine will be darker for several hours after taking them. There are many companies that advertise products that profess to raise oxygen levels in your system. As always, use due diligence in your choice of products. If you try and follow this guide to beauty, you should see results in the form of looking and feeling younger and healthier.

Constance Weygandt is an author, speaker and balance mentor. For more information on health and beauty or to receive her newsletter, visit her at http://www.balancedwellnessonline.com

Constance Weygandt is an author, speaker and balance mentor. For more information on health and beauty or to receive her newsletter, visit her at http://www.balancedwellnessonline.com.

Cardio Queen Syndrome

By now you are well aware that increased activity burns calories and fat. Exercise is essential to your health and well being, but could you be taking part in too much of a good thing? The old adage, more is not always better, is a good rule to live by.

When it comes to fat loss, you need to be in tune with your body and learn how to listen to it. The idea behind fat loss is to manipulate the body often. As long as you are a step ahead of your body's actions, you will be on top of the fat loss game.

What exactly does that mean? How do you stay a step ahead of your body? Let's explore this concept a little further.

Megan is an e-client of mine. When she began her fat loss endeavor she started cardio six days a week for forty-five minutes and saw great results in a matter of weeks. Her new cardio program was exhilarating. It pumped her up mentally and physically and gave her a newfound energy she hadn't felt in years.

It wasn't long before she extended her forty-five minute ritual to an entire hour for six days a week. With the extended time, she saw even more results. She was delighted.

Eventually, the daily hour cardio chore was wearing on her. Her changes ceased, she was constantly fatigued, and began to hate cardio with an intense passion.

To combat the plateau, she added yet...more cardio on top of fatigue and hatred for exercise. Her grueling hour sessions turned into an hour and fifteen minutes to even longer, an hour and a half.

Nothing is more aggravating than putting all your time and effort into something that takes you no where.

Her fat loss results stalled dead in their tracks and even seemed to reverse. How could something once so productive now be destroying her weight loss efforts?

What may surprise you is that excess cardio can be counterproductive. Any cardio or weight training session lasting over a continuous hour does more harm than good.

Keep Cardio Productive Cardio is heart healthy and it's a great exercise, but if your goal with cardio is to burn fat, you need to take it with a stride and make it fat burning productive.

I come across many ladies who are quite active. This is all fine and dandy, but when they are active and top that with teaching spinning classes, kickboxing, high energy videos, and general cardio machines, this can be a recipe for disaster, setting your further back than when you started.

Don't go overboard with cardio. Keep it simple, yet effective.

Cardio Intensity
Cardio intensity is a factor to keep fat burning beneficial. This does not mean to do an all out killer cardio routine that leaves you crawling from the gym in a near death status, but to simply shake things up a bit to force the body to respond.

A good way to master cardio is with HIIT (High Intensity Interval Training). There are many variations of HIIT and my favorite is the 2/2 ratio.

Example of 2/2 Ratio HIIT
Minutes 1-2 - Warm up
Minutes 3-4 - Low intensity
Minutes 5-6 - High intensity
Minutes 7-8 - Low intensity
Minutes 9-10 - High Intensity
Minutes 11-12 - Low intensity
Minutes 13-14 - High intensity
Minutes 15-16 - Low intensity
Minutes 17-18 - High Intensity
Minutes 19-20 - Low intensity
Minutes 21-22 - Cool down

With HIIT, your body never falls in a rut because you are constantly changing the intensity to prevent cardio adaptation.

Progressive Cardio
Another successful cardio tactic to use is Progressive Cardio. Your body can adapt to anything in a short amount of time and Progressive Cardio can stop adaptation before it occurs. Progressive Cardio is simply increasing your cardio each week by either the numbers of day or the amount of time to invite change and prevent staleness, provided you don't overdo it.

Example of Progressive Cardio
Week 1 - 4 times a week for 20 minutes
Week 2 - 4 times a week for 25 minutes
Week 3 - 5 times a week for 25 minutes
Week 4 - 5 times a week for 30 minutes

You will notice how each week is a step advanced from the previous. This is how you make cardio work in your favor to burn fat.

Adopt Weight Training
Have you even seen someone in the gym doing endless hours of cardio and still look soft and unfit? That is because she is lacking lean muscle, which is built from weight training and excessive cardio burns muscle.

Weight training builds lean muscle mass. The more muscle you add to your frame, the less you need to rely on cardio. Muscle is metabolically active and allows you to burn more calories at rest and at play. Of course, this does not mean to kick cardio to the curve, but having a balance of both in your program will keep things interesting and will give much better body transformation results.

Summary
Once you understand how you can manipulate cardio, you will be able to master the fat burning game. Realize that you don't need three or four different cardio methods stacked on top of one another. Just use cardio wisely and you will have the advantage. Remember, cardio is a fat loss tool, not the determining factor.

Karen Sessions has been in the fitness industry since 1988. She embarked on weight training to overcome an eating disorder, Anorexia Nervosa in its early stages. She overcame the eating disorder, received her personal training certificate, competed in many local bodybuilding contests, and qualified for Nationals. Since then she?s went on to write six e-books (weight loss, female bodybuilding, contest preparation, leg training, figure/fitness secrets, and cellulite removal). She writes articles for several fitness websites, as well as her own, www.theelitephysique.com, and also distributes a monthly e-newsletter. She has a very active and lively forum, filled with positive and supportive people with informative content. Karen?s sole goal is to educate others and help them apply that knowledge.

How Heavy Should I Lift to See Results?

To those of you who have been lifting the EXACT SAME weights today you were lifting many months ago.. this write-up is for you.

If you want to continuously build muscle and strength, the logic is quite plain and simple.

You need to constantly place more stress (resistance) to your muscles than they are normally used to. The more you stress it, the more your body changes to adapt to this new stress. This change it goes through - is muscle growth and strength.

Sounds simple right?

However, growing muscle is also not about simply trying to lift the heaviest weights you can and end up sacrificing form and proper muscle stimulation. You need to be lifting heavy enough that you can ONLY complete the desired number of repetitions (reps) and no more! Also, your last rep shouldnt be easy, but you should be able to do it with good form (no swinging and jerking to complete that last rep).

Its sad that I see many gym-goers lifting the same weights week after week, month after month - which is a sure way to keep your body from transforming? and after a few months.. they give up altogether, not knowing what went wrong? thinking that weight training just wasnt for them.

So, how heavy should you lift to see results?

They?re nothing new, but my simple guidelines should help those who are just getting started or are just absolutely clueless as to how heavy they should be lifting for continuous muscle growth. For me, determining the amount of weight to use on each lift is done using the following method:

For any exercise,

If you?re aiming for muscle growth, add sufficient weight so that you can ONLY lift within the range of 8-10 repetitions. If you are able to lift 12 reps, you?re lifting too light! Add more weight until you find yourself struggling at 8-10 reps.

With adequate nutrition and rest and as time goes by, you will find yourself being able to push past your previous limits and being able to add more reps to your lifts. Now, when this happens, and you are able to lift up to 12 reps, its time to increase your weights once again to drop your reps back down to 8-10 reps.

Once again, when you?ve grown stronger and better, you will need to drop your reps back down. This ensures that you?re constantly placing sufficient stress to stimulate new muscle growth and prevent your body from adapting to a dull routine.

It?s as simple as that. It also doesnt matter how heavy you are - your size/bodyweight does not determine the weights you should lift. Everybody is unique and different and responds differently to training. Whats important to you is that you need to provide ample stimulation for your muscles. Don?t get upset when Mr Skinny next to you is lifting heavier weights than you are. Personally, I?ve never really compared my strength with others, but it is a fact that many people in my gym lift way heavier weights than me - but it is also a fact, that my muscles are way more developed than theirs. I can see it in their eyes.. the look of disbelief in their faces as they see me hoisting lighter weights? but thats the truth. Believe me. Its not entirely about the weights - but all about providing sufficient stimulation for your muscles.

Then there are some who will tell you about identifying your 1 REP MAX (The heaviest weight with which a person can complete ONE full repetition) and then lifting between 60% to 80% of your 1RM - which is indeed the correct way of doing it, but then again, lets get real. I?m just being realistic to say that most of us average gym goers don?t think too much about how much weight we need, much less going through the process of figuring out our 1 rep max for every exercise we?re doing! My method has always worked fine for me? and I believe it would work fine for you too.

So people, before you hit the gym with a new vengeance today - just remember that you should be lifting enough weight that you can ONLY do the desired reps. And pay attention to your rest days.. they are just as important as workout days! It is during these rest periods that your muscles grow and change.

Josh Stone, also known as DM, is the author behind the site http://www.dailymuscle.com which offers the author's personal views on real-life fitness, bodybuilding, sports nutrition, cardio, fat loss, training information, and on all things that surrounds fitness.

The Potentially Dangerous Side Effects of Steroids

You've been going to the gym everyday and working your butt off. You drink protein shakes, eat loads of chicken, and see some muscle gain. You're happy. Then you notice the new guy at gym is getting big real fast. He only started 3 months ago and he's putting on size like there's no tomorrow. What the???

Obviously he's on roids and your starting to wonder whether you should chuck in the towel or jump on the train. It's tempting. Why work so hard when you're only going to see mediocre results compared to the other guy.

Steroids obviously work, but are they worth it? And are they guaranteed?

The Technical Mumbo Jumbo:

Hundreds of distinct steroids have been identified in plant, animals, and fungi. The steroids associated with muscle growth are called anabolic steroids.

Anabolic steroids are a class of natural and synthetic steroid hormones that promote cell growth and division of tissue and bone. They not only effect muscle tissue but various other organs as well. Testosterone is the most potent natural anabolic steroid.

Testosterone is primarily secreted in the testicals of males and the ovaries of females. It is the principal male sex hormone. On average, the adult male body produces about twenty times the amount of testosterone of an adult female's body.

Testosterone naturally increases in males at puberty and causes these effects:

- Increased libido and erection frequency
- Pubic hair extends to thighs and up toward umbilicus
- Facial hair (sideburns, beard, mustache)
- Chest hair, periareolar hair, perianal hair
- Increased tendency for violence or aggressive
- Subcutaneous fat in face decreases
- Increased muscle strength and mass
- Deepening of voice
- Growth of the adam's apple
- Growth of spermatogenic tissue in testes, male fertility
- Growth of jaw, brow, chin, nose, and remodeling of facial bone contours
- Shoulders widen and rib cage expands

The Risks:

The side effects of using anabolic steroids vary depending on the type of drug, dosage, duration of use and individual sensitivity and response.

To be straight with you, there are more stories and myths about steroid effects than you can poke a stick at. But some of the more common and documented effects include severe acne, high cholesterol, high blood pressure, impotence, and mood swings.

So if you think you can handle that, then you're all set... Well, not really.

Besides the shrunken testicals, people who take large doses (like what's needed for muscle gain) can lose control of their emotions and become irritable and really aggressive. Little things can make them hysterically angry. This is what is called roid rage.

A case study published in the Australian Medical Journal (165:222-26) reviewed the evidence concerning the effects of anabolic steroids on the mind.

The case centered on a 29-year-old bodybuilder who beat his wife to death using a weapon described as a claw hammer. While he committed this horrific act, his four children were in another part of the house. He then shot himself in the head. Before this incident, his home life had been described as ??happy.??

This man had used steroids off and on for years, and seven weeks before the murder, he had used a steroid stack consisting of Winstrol-V and sustanon, both injectable steroids. A later urine test showed that he also used Valium, a muscle relaxant and anti-anxiety drug.

This doesn't mean if you take steroids you are going to lose it and become an angry incredible hulk. But it definitely rings warning bells.

More Bad News - The problems don't stop when you stop taking roids either. People who use steroids can develop a dependence on them. That means they will go through withdrawal when they stop using. They can feel sick to their stomach, have headaches, sweat a lot, feel dizzy and be depressed.

Also, They are illegal - (In case you were wondering):

Steroids are legal for use by veterinarians and doctors but it is illegal to sell or buy them on the street. When steroids are sold on the street or in a gym, they are often mixed with other things which only increases your risks.

Steroids are also banned from amateur sports like the Olympics and most professional sports. Several Olympic athletes have lost their medals after they were tested and found to have used steroids to bulk up.

Are they Guaranteed:

Steroids are going to increase your muscle mass - Hands Down.

That doesn't necessarily mean your chest and biceps are going to pop out of your shirt first. There are some cases where users experienced very little gain on their chest and massive gain on their shoulders and traps. Who else wants to become the next hunchback? Not me.

You can find more great Muscle Building information at http://www.muscle-guide.com

Stroke Prostate Cancer Laughter and the Melting Mood

My recovery from a stroke suffered in 2001 seemed glacially slow while it was taking place. Now, howeverI feel almost completely recovered, and the difficulties with my right hand and arm and the speech problems are like dim recollections of something that happened decades ago.

I still have difficulty with cuff buttons on starched cuffs. My handwriting is slow. My singing voice is on furlough and recent attempts to throw a ball have been errant embarrassments, but I haven't taken the time to practice in order to restore either of those activities to previous levels of ability. Still, my golf game is pretty much back to where it was. I am exultant at having escaped the permanent serious disabilities that are visited on so many stroke victims.

One persistent symptom is pathological laughter. When I think of something funny or just vaguely silly or ironic, I crack up so badly that I am unable to speak for a minute or two. I never, previous to stroke, exhibited such idiotic laughter. On the plus side, my hysterics can be contagious. In social situations I often manage to get my companions laughing with nearly the same uncontrollability that plagues me. Technically, the symptom may result from lesions in the internal capsule and thalamus, basal ganglion, hypothalamus and ventral pons or from a cortical infarct in the territory supplied by the superior division of the middle cerebral artery.

Such laughter is often associated with weeping. I have not done much blubbering since my stroke, but I did some research on these matters In recent weeks I have discovered in myself new or at least altered emotions. I am not merely getting in touch with my feminine side but being overwhelmed by it. About a month ago I was injected with a time-released dose of Lupron, an activator of female hormones. Each day I also ingest one tablet of Casodex, which along with the injection serves to limit my ordinary testosterone production, thereby shrinking my hyperplastic prostate gland and stopping the development of the malignancy contained therein. The doctors told me I could expect weight gain, loss of muscle mass, diminution of energy, hot flashes, possible development of breast tissue and loss of body hair. Fortunately, the latter two items have not manifested themselves and I don?t think I?ve had anything like a hot flash. I wouldn?t have minded some hair growth in the area of my male pattern baldness, but that too has not occurred. Most surprising have been the changes in my emotional reactions.

For example, I lost control once on the telephone with a long-time friend discussing an ailment that had befallen the family dog. I feared the situation might necessitate euthanasia. To my surprise and shock, I dissolved into uncontrollable sobs. I don?t remember weeping so violently since I began to count my age in double digits.

Another time, I had just finished reading a novel by a favorite author. A subplot involved some tense scenes such as the discovery by parents of their high-school-aged son?s involvement in a gang rape. I found that I had a strongly empathic response to the mother, who was shamed and devastated and felt that she herself had been attacked and dishonored by her beloved son. I looked down on the father, regarding him as more of a proud, egocentric, disgustingly macho jackass than I would have had I read the book six months ago. Possibly in this fortieth novel that I have read by Robert B. Parker, he has suddenly improved his craft and is handling dialog and description with greater effectiveness. Or maybe I have shed some layers of callus from my emotional response centers and am more susceptible to sentimentality. I have a new understanding for the Player King in Hamlet, who breaks down in his speech about Hecuba and occasions Hamlet?s ?O, what a rogue and peasant slave am I!? soliloquy Is it not monstrous that this player here, But in a fiction, in a dream of passion, Could force his soul so to his own conceit That from her working all his visage wan?d; Tears in his eyes, distraction in?s aspect, A broken voice, and his whole function suiting With forms to his conceit? And all for nothing! For Hecuba? >

And then came the news of my brother?a hard-drinking, robust giant?felled by a mysterious ailment that put him in the intensive care unit for a month. Listening to his wife struggling with tears as she told me of his precarious condition, I found myself once again prostrate with sadness. In recent years I have handled the deaths of my father and mother without great distress. Orphanhood, after all, is in store for all of us who live lives of normal length. But the possibility of becoming a 65-year-old only child brought on a period of abject grief that has been relieved slightly by guarded news of Kevin?s improvement.

Is my recent susceptibility to the lachrymose mood merely an aspect of advancing age, or can I blame my recent health problems and the hormone-releasing cancer treatment. I think of Othello? Of one whose subdued eyes, Albeit unused to the melting mood, Drop tears as fast as the Arabian trees Their medicinal gum.

On a more cheerful major chord. Chloe, our beloved Wheaton Terrier, seems to have shaken off the apparent pinched nerve that for a while had rendered her nearly catatonic. She?s leaping about and chasing seabirds at the beach just as she used to. Sean is out of intensive care but not out of the woods. He is no longer hallucinating or requiring the almost constant supervision of the hospital?s biggest male nurse to keep him from tearing out his IVs and trying to leave the hospital. I will fly down for a visit this Saturday and Sunday when I have a break from radiation treatments.

* * * * * *

Yes, two years after my stroke I was diagnosed with prostate cancer and underwent the treatments mentioned above. Whether the tear floods mentioned above were triggered by cancer treatment or a result of stroke is unimportant. I have had no recurrences of the weeping?only of the laughter. Given a choice, I'll go for laughter every time. And Sean is himself again?back at work full-time.

Kerry Michael Wood, retired from a 37-year career as English teacher and textbook co-author, lives in Pacific Grove, California with his wife of 42 years. He taught in public and private schools in California as well as Istanbul, Turkey. He is the author of Past Imperfect, Present Progressive, a memoir. Further information is available at http://www.kerrymwood.com and he can be contacted at kerrywood@redshift.com.

Strengthen Your Back With Taijiquan

There are a few traditional exercises which you can still do to strengthen your back, namely, sit ups, cross sit ups, leg raises and back extensions. However, many who eventualy develop the 6 pack, or the front abdominal muscles, may not be able to demonstrate co-ordinated spinal control. As always, the rule of them of thumb is to do these exercises in moderation. Having a strong back will improve your spinal stability. This stabilisation is achieved by working on your deeper trunk muscles. Hence, we need to turn our attention to exercises that require the control of deep abdominal muscles and good mind-body co-ordination.

So, how do we train up our trunks for starters?

This is quite simply done. You don't even need the gym. And you can improve your posture and back alignment this very moment, wherever you are!

Just imagine a string pulling you up from the central tip of your head, like those puppets. This can be a powerful visualization if you have the discipline to enforce it throughout the day.

Then, sitting where you are, do a head roll a couple of times, and rotate your shoulders a couple of times. You will find the tension considerably reduced. Finish off by stretching your arms up over your head, gripping your hands together at the apex.

Right. Next question. For those of us who want to take back strengthening a step further, where do we go from here?

You will likely find that Taijiquan (Tai Chi or Taiji) can address this rather satisfactorily,if not, effectively, for most of us.

Most Taijiquan styles require you to develop an upright posture when practicing the forms. You can do this easily if you focus your eyes on a level. Try not to look down at your feet or the ground, you won't find any gold there. For every movement you learn, you will have to find your best postulation, without hunching, slouching and the like. In effect, you get training in centering, or finding your center of stability.

By constantly monitoring the uprightness of your posture for each move, you are essentially building up your trunk muscles. When you train up strong and stable trunk muscles, they help provide a stable frame allowing our arms and legs to move more efficiently, thereby reducing the risk of injuries. This is very much the case in Chenjiagou Taijiquan which emphasizes the trunk/waist area as a central pivot and force center. The stronger your trunk muscles, the more efficiently you are able to transfer force between your upper and lower limbs. As your efficiency increases, you can generate more power into each stroke, each movement that is executed.

In Chenjiagou Taijiquan, you will learn to maintain a stable trunk as you execute each movement, by keeping the posture as upright as possible relative to the ground. By focusing and adhering to this requirement, you will find that you need to draw upon collective muscles all throughout the lower abdominal area, whilst ensuring that you do not automatically tense your shoulders in order to keep the stance. You won't be able to do all this in a magical instance, of course. It is through regular training, by trial and error as you practice to find your most comfortable posture, you will discover your optimal body position for each movement. You will know when you have found the best angles because you will be able to hold a postulation effortlessly! That is also when all your body lines are connected in a continuous, unbroken flow.

A daily dose - alright, for those who can't make it everyday - a regular dose of Chenjiagou Taijiquan practice will help you to develop your own proper breathing technique that is co-ordinated with your movements. When you have eventually found your own breathing rhythm, you will not get breathless during your practice. Taijiquan can be a wonderful art which trains segmental control. The routines have been created so that you practice along progressive stages. Each stage focuses on a different area of the human body, such that you will benefit from total body conditioning. The routines require spinal flexibility at the trunk, segmental control of the spine (precision), a continuous flow of movement and centering (through balancing on foot centres).

With persistent, proper training and feedback from a qualified instructor, you should be able to transfer this control into your daily functional tasks such as standing, walking and other sports activity. You will find your body automatically seeks to adjust itself into an optimal position for easy balance. I think we all agree that this is an extremely valuable reflex to nurture.

Watch a short demo of Chenjiagou Taijiquan, the 5 Element set now.

Jasmine Bu
20th Generation Chenjiagou Taijiquan Disciple. I'm also a mother of 2 kids.

Do stop by my website at The World of Taijiquan if you would like to learn more about how to re-balance your internal body systems whilst getting healthy.

Drinking Your Pain Away

Twenty years of research has shown Dr. Batmanghelidj what nature has always known: that water is critical to life. So critical, in fact, that the lack of water--or dehydration--actually produces most of our chronic pains and ailments. He reveals the exciting news . . . it is possible to treat and prevent pain for free!

Finally . . . a natural element that can counteract those agonzing degenerative diseases! If you are concerned about the negative effects that prescription and over-the-counter drugs have on your body, please read this report in its entirety and consider obtaining more information on the subject. It can change the way you look and feel.

Seventy-five percent of Americans are dehydrated. Instead of consuming life-giving water, we reach for a cold soda or high-sugar juice (and this is after our morning coffee, which also depletes our bodies of necessary fluids). Unfortunately this has taken a serious toll on our health-care structure, for our natural drought management system dictates that when we do have a water shortage certain parts of our bodies are forced to go without water. This is why a blood test is a poor diagnosis for whether or not someone is dehydrated: for obvious reasons, the blood is the last remaining area from which water is taken.

Dehydration is evident. It can be seen in frequent headaches, muscle pains, cramping, heartburn, dizziness which increases upon standing, dry skin, inability to produce tears, poor short-term memory, poor digestion, constipation, nosebleeds, and, lastly, dry mouth. A surprising fact is that thirst is actually a very poor indicator of your need to drink water. The less water you drink, the less often you will feel thirsty; dehydration shuts off our thirst perception, so to speak.

Dr. B happened upon some information that is so little known that it isn't even publicized in medical textbooks: the role of histamine. Histamine is basically a chemical messenger messenger that is in charge of drought management in the body. Not surprisingly, it is more active when we are dehydrated and makes itself be known through aches and pains that we cover up with medicines. Also not surprising is the fact that most if not all of the medications that we take are antihistamines. What are we doing? Dehydrating ourselves more and more . . .

As far as hydrating and back pain go, water is a major component of cartilage. It follows then that if we dehydrate ourselves, the cells in our cartilage will shrivel up and eventually be worn away. Not only that, but without adequate fluids, the body can't move toxins through the body which causes them to accumulate in the joints--a condition known as osteoarthritis. Even if you don't have arthritis, chances are good that your back pain is from dehydration, for another common symptom is muscle spasms.

A brief explanation of why cartilage breaks down: water is the lubrication for the cells in the cartilage. When you don't provide enough fluid, the cells are no longer able to glide over each other and the friction becomes very abrasive (like rubbing a piece of granite against some chalk). It is easy to see why water is so important to our joints.

While it is true that most back pain is related to strain, injury, or overuse, pain can still be the result of a lack of fluids. The cells need copious amounts of water to flush out the acid particles created by the increased work or stress that caused the strain. When dehydrated, the acid builds up and sends out pain signals--cries for water . . . not motrin.

Incurable diseases have fallen prostrate before the power of water. The Mayo Clinic told an elderly gentleman who had suffered for over thirty years from arthritis in his spinal column that there was no hope for him. He lived in such excrutiating pain that it was impossible for him to stand; as a matter of fact, he resembled a comma (in his words). One year after consistently hydrating himself he was pain free--and not only that, but he had lower blood pressure too!

Here are some interesting facts about hydration:

--even mild dehydration slows down metabolism by as much as 3%
--lack of water is the #1 trigger of daytime fatigue
--drinking just 5 glasses a day reduces your risk of colon cancer by 45%, breast cancer by 79%, and bladder cancer by 50%
--a glass of water before bed stops midnight hunger pains (but you might have to get up to use the restroom!)
--cold water is absorbed faster than warm water
--drinking 6-8 glasses/day improves memory and concentration
--in 37% of Americans the thirst mechanism is so weak that it's usually mistaken for hunger

Your joints are not the only area of your body that are negatively affected by lack of water. There is one very important area, that should strike you even if nothing else does--your brain. This all-important organ is made up of 85% water! And unfortunately for us, when we deprive ourselves of water it is one of the first places that the body automatically squeezes fluid from. When water, the messenger of the brain, is reduced, we suffer from headaches, poor short-term memory, dizziness, poor balance, and general fogginess. Indeed, migraines can often be treated successfully with improved hydration.

How much water do you need? A good rule of thumb is to divide your body weight by two: for example, a 160 pound person should drink at least 80 ounces of water a day. Obviously more should be consumed if you exercise or live in a hot climate. And while water is the basis for many other drinks including coffee, soda, juice, and alcohol, there really is no subsitute for it by itself. All of those drinks contain substances that are detrimental to your overall health and wellbeing.

Dr. Howard Flaks of Beverly Hills has this to say about the subject:

As a result of not drinking enough water, many people encounter such problems as excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness (particularly after exercise) and water retention.

So go ahead. Drink to your health!

Brianna Stanley has turned her passion for health and wellness into her business. To learn about the Freedom Project's simple 3-step process visit: http://www.miniofficeoutlets.com/stanley

MuscleTesting and Applied Kinesiology: Uses and Tips on How to Use it

Muscle testing is an empowering energy technique that most anyone can use to better their health. Muscle testing functions as a subconscious lie-detector test and is used by challenging any muscle of the body. Over the years I have answered numerous questions about muscle testing, how it is used, how to make it more accurate, how people misuse it, and what things to pay attention to. This is the culmination of all those questions. Before using muscle testing, meditate or pray to become a clear channel and leave your ego out of the answers. Intention is everything in the world of healing.

You obtain better answers from your muscle testing by asking better questions. For example: Do I have permission to ask this question? Is this something I should let go of or participate in? Can I share this information? Am I asking the right question? Is there anything else I should be asking? And, will this be reasonable and in alignment with my morals and values?

Always ask yes or no questions?be clear and present when asking. Ask only one question at a time.

In Healing Work I use muscle testing for: Doing body scans for disrupted energy, testing for vanishing twins, to determine which disease is most plausible from a list of rule outs, for doing chiropractic adjustments on animals or figuring out where to place spot magnets, to determine the best treatments or healers to use, for emotional clearing work, to ask which flower essences, herbs, supplement, crystal and foods to combine for relaxation, immune building, serenity, and health. Muscle testing can also be used to test amounts.

Using Muscle Testing for Allergy testing: It?s useful for asking what side effects or benefits are being caused by a particular drug and in testing which flower, bulbs, grasses, shrubs, trees, molds and mildews or pollens you are allergic to.

Some fun and different ways to use muscle testing: Use it to test who is visiting from the other side, for backtracking the core cause of death, to choose which clothes to wear for best health or to look the best in an interview, and to pick the perfect gift or card for someone you love.

For Organizing Things: If goals and accomplishing tasks are important to you, muscle testing can be most helpful in prioritizing tasks and in determining how much time to spend on each item.

For Pet Health: Muscle testing can be used to communication with your animals. Ask your pet which foods they like and which will help their health, which name they would like to be called, or if they would like a companion. In my veterinary practice I use muscle testing to determine what the best antibiotic is to send home and for determining which foods to use in creating a personalized raw food diet.

I use muscle testing for nutrition and dieting by testing which emotions trigger the cravings for certain foods, to test which ingredients a person is allergic to and for asking the amounts of raw fruits and vegetables that would be best for the body.

For Spiritual Issues, muscle testing is used to: test the number of past lives or the number of lifetimes you have spent with someone, to track past lives, to ask whether someone is in your soul-pod, in tracking down spiritual lessons to focus on with a person and for tapping into the Akashic records.

In Helping with Environmental Issues, it can be used for: finding and clearing energy vortexes in a house, dowsing to find water, minerals, and the best places to build.

For learning purposes, muscle testing can be used to test the percent truth of a book or chapter, to test the truthfulness of a newspaper article, theory, or paper. I often use muscle testing to determine which books to purchase, or which topics to study next.

In Plant Healing muscle testing can be used to communicate with your yard, your garden and individual plants. Yes, plants talk too. I use it to figure out where to plant individual plants and to ask where the plant wants to be and if it is happy where it?s at, when to water, or what a plant needs to be healthier (more sun, water, soil, micronutrients, fertilizer, drafts, etc.)

Dr. Denice Moffat is a practicing naturopath, medical intuitive, and veterinarian working on the family unit (which includes humans and animals) through her phone consultation practice established in 1995. She has a content-rich website at http://www.NaturalHealthTechniques.com and free monthly newsletter. For many other healing techniques you can do at home, see Dr. Moffat's techniques page at: http://www.naturalhealthtechniques.com/HealingTechniques/healingtechniques1.htm

Most Powerful Bodybuilding Tip

If there is one surefire bodybuilding tip that I can share with you, which will skyrocket your muscle building efforts, it is rest.

Now you say rest. Yes, I am saying rest, don't workout. This may be way against the grain of your logical thinking, but according to sound physiology, it is right on. If you want to get bigger, stronger, and more cut; then I am recommending not to workout. Resting is the most powerful muscle building technique you can implement.

First off, your body develops muscle while you are resting, not during your bodybuilding workout sessions. Muscle fibers hypertrophy, or get bigger, and stronger than before, thus, get you ready to lift more weight during the next bout of exercise.

The entire muscle building process begins when you lift your first weight to a level of overload, or momentary muscle failure. You will be unable to move the weight for another repetition. This momentary muscle failure places stress on the muscle and calls upon it to adapt by becoming stronger to overcome similar resistance in the future. Thus, the growth process has been stimulated. Strength training to absolute muscle failure stimulates muscle growth, but doesn't produce muscle by itself.

Now you go home from the gym, and fuel your body to allow for an energy compensation to occur, which gets your body back to the energy level it was prior to your hi intensity training session. When this short step has completed, overcompensation begins. This is where muscle fibers thicken and begin to grow stronger.

The next question you might ask is how long do I rest? You rest long enough to complete this overcompensation process. Not resting long enough is the biggest mistake ninety nine percent of bodybuilding participants make. If you take the more is better approach by coming back before your muscles are fully recuperated, you will short circuit the whole muscle building process and decrease your bodybuilding workout results. Don't make this deadly mistake! Let your body completely finish growing before you stimulate it again with another bout of resistance overload.

There are a lot of variables that come into play when recommending the exact number of rest days. How hard did you workout? How many sets? How intense was the workout? The higher the intensity, and volume, the more rest days you will require between workouts. The average rest days vary between 3-15 days between workouts.

The best bodybuilding tip I can offer you for figuring out the exact amount of rest you need is by testing it. When I say testing, I am referring to keeping a training log to determine if your strength increases, decreases, or stays the same. If your strength increases, your rest is optimal. If it decreases, you need to take 1-2 or more days off to allow the growth process to complete. If strength stays the same, take another day off before your next bodybuilding workout session.

Your goal should be to become stronger with each subsequent workout. Get into the gym, stimulate growth, and then get the hell out of the gym to go home and grow.

Therefore, rest is the most neglected principle in the bodybuilding universe. Think more is not better. Higher intensity plus optimal rest equals muscle growth.

Please don't make this critical mistake, rest is by far the most important bodybuilding tip I can share with you. Follow it to obtain maximum muscle growth quickly.

***** Attention: Ezine Editors / Website Owners ***** Feel free to reprint this article in its entirety in your eZine, Blog, Autoresponder, or on your website as long as the links, text, and resource box are not altered in any way.

Jim O'Connor- Exercise Physiologist / The Fitness Promoter

Copyright (c) - Wellness WORD, LLC

9461 Charleville Blvd. #312

Beverly Hills, CA 90212

1-866-935-5967

Jim O'Connor is an Exercise Physiologist and information publisher of numerous health and fitness products. His latest work is a detailed audio guide of Bodybuilding Done Right. To receive his free report on the 5 most deadly muscle building mistakes visit Bodybuilding tip.

Cardio Queen Syndrome

By now you are well aware that increased activity burns calories and fat. Exercise is essential to your health and well being, but could you be taking part in too much of a good thing? The old adage, more is not always better, is a good rule to live by.

When it comes to fat loss, you need to be in tune with your body and learn how to listen to it. The idea behind fat loss is to manipulate the body often. As long as you are a step ahead of your body's actions, you will be on top of the fat loss game.

What exactly does that mean? How do you stay a step ahead of your body? Let's explore this concept a little further.

Megan is an e-client of mine. When she began her fat loss endeavor she started cardio six days a week for forty-five minutes and saw great results in a matter of weeks. Her new cardio program was exhilarating. It pumped her up mentally and physically and gave her a newfound energy she hadn't felt in years.

It wasn't long before she extended her forty-five minute ritual to an entire hour for six days a week. With the extended time, she saw even more results. She was delighted.

Eventually, the daily hour cardio chore was wearing on her. Her changes ceased, she was constantly fatigued, and began to hate cardio with an intense passion.

To combat the plateau, she added yet...more cardio on top of fatigue and hatred for exercise. Her grueling hour sessions turned into an hour and fifteen minutes to even longer, an hour and a half.

Nothing is more aggravating than putting all your time and effort into something that takes you no where.

Her fat loss results stalled dead in their tracks and even seemed to reverse. How could something once so productive now be destroying her weight loss efforts?

What may surprise you is that excess cardio can be counterproductive. Any cardio or weight training session lasting over a continuous hour does more harm than good.

Keep Cardio Productive Cardio is heart healthy and it's a great exercise, but if your goal with cardio is to burn fat, you need to take it with a stride and make it fat burning productive.

I come across many ladies who are quite active. This is all fine and dandy, but when they are active and top that with teaching spinning classes, kickboxing, high energy videos, and general cardio machines, this can be a recipe for disaster, setting your further back than when you started.

Don't go overboard with cardio. Keep it simple, yet effective.

Cardio Intensity
Cardio intensity is a factor to keep fat burning beneficial. This does not mean to do an all out killer cardio routine that leaves you crawling from the gym in a near death status, but to simply shake things up a bit to force the body to respond.

A good way to master cardio is with HIIT (High Intensity Interval Training). There are many variations of HIIT and my favorite is the 2/2 ratio.

Example of 2/2 Ratio HIIT
Minutes 1-2 - Warm up
Minutes 3-4 - Low intensity
Minutes 5-6 - High intensity
Minutes 7-8 - Low intensity
Minutes 9-10 - High Intensity
Minutes 11-12 - Low intensity
Minutes 13-14 - High intensity
Minutes 15-16 - Low intensity
Minutes 17-18 - High Intensity
Minutes 19-20 - Low intensity
Minutes 21-22 - Cool down

With HIIT, your body never falls in a rut because you are constantly changing the intensity to prevent cardio adaptation.

Progressive Cardio
Another successful cardio tactic to use is Progressive Cardio. Your body can adapt to anything in a short amount of time and Progressive Cardio can stop adaptation before it occurs. Progressive Cardio is simply increasing your cardio each week by either the numbers of day or the amount of time to invite change and prevent staleness, provided you don't overdo it.

Example of Progressive Cardio
Week 1 - 4 times a week for 20 minutes
Week 2 - 4 times a week for 25 minutes
Week 3 - 5 times a week for 25 minutes
Week 4 - 5 times a week for 30 minutes

You will notice how each week is a step advanced from the previous. This is how you make cardio work in your favor to burn fat.

Adopt Weight Training
Have you even seen someone in the gym doing endless hours of cardio and still look soft and unfit? That is because she is lacking lean muscle, which is built from weight training and excessive cardio burns muscle.

Weight training builds lean muscle mass. The more muscle you add to your frame, the less you need to rely on cardio. Muscle is metabolically active and allows you to burn more calories at rest and at play. Of course, this does not mean to kick cardio to the curve, but having a balance of both in your program will keep things interesting and will give much better body transformation results.

Summary
Once you understand how you can manipulate cardio, you will be able to master the fat burning game. Realize that you don't need three or four different cardio methods stacked on top of one another. Just use cardio wisely and you will have the advantage. Remember, cardio is a fat loss tool, not the determining factor.

Karen Sessions has been in the fitness industry since 1988. She embarked on weight training to overcome an eating disorder, Anorexia Nervosa in its early stages. She overcame the eating disorder, received her personal training certificate, competed in many local bodybuilding contests, and qualified for Nationals. Since then she?s went on to write six e-books (weight loss, female bodybuilding, contest preparation, leg training, figure/fitness secrets, and cellulite removal). She writes articles for several fitness websites, as well as her own, www.theelitephysique.com, and also distributes a monthly e-newsletter. She has a very active and lively forum, filled with positive and supportive people with informative content. Karen?s sole goal is to educate others and help them apply that knowledge.

Muscle Growth

Muscle Growth is a very essential part of muscle development. As the body grows so does the muscle. Muscles are the storehouse of energy. They store glycogen or glucose from the food (especially carbohydrates) consumed. Later, the muscle converts glucose and supplies energy as and when the body requires. In a normal human being, Muscle Growth is dependent on the human growth hormones, nutritious food and the type of physical activities involved.

Normally, in a body, a muscle breaks down to be re-built again. In the process of rebuilding activity, when it accumulates more than what is being broken down, the muscle is said to gain. This involves an increase in mass and growth simultaneously. It has been found that a more muscular body helps to cut down fat, improving lifespans.

With an increasing demand for a well-toned body, more and more people are resolving to pursue advanced exercise regimes that promise to convert muscles to fat. They take up light weight training, cardiovascular exercises and aerobics, along with a healthy diet. In the muscle building activities, especially in the case of body builders, the Muscle Growth or hypertrophy is worked on. That is, the person involved in body building tries to achieve abnormal enlargement of muscles. Here they make use of supplementary sources to increase the cells or the mass of the muscle.

For instance, a person involved in bodybuilding tries weight lifting, high-protein drinks, steroids or hormonal injections to mutate or activate the growth related cells. Muscles are involved in breaking up and rebuilding activity are better known as protein turnover. In this process, when the muscle-rebuilding activity increases over the rate of muscle breakdown, there is a muscle gain, a growth. Researches have identified myostatin genes as involved in controlling the growth of muscles in the body. It has also been identified that a mutation or block in the genes will help in muscle mass and growth. Muscle Growth is important to build muscles to fight fat and flab, and to stay fit.

Muscles provides detailed information about muscles, build muscles, muscle cramps, muscle diseases and more. Muscles is the sister site of Best Treadmills.

How to Stave Off Plastic Surgery Naturally and Attain a Younger Face

The world has seen great strides in medical miracles, technology and anti-aging. We see cutting edge conveniences everywhere as we live keep-up-to-date lives that have altered who we are.

We have cell phones that provide us with on-the-go communication as we download movies, music and news. Never in the history of our world have we been so closely connected as we further rely on the internet to bring us information, news, sports scores and more in real time ? it?s all readily available at our fingertips.

Preventing maladies and protecting our health has become everyday news. Anyone who reads, listens to radio and watches television knows that exercise and diet are vitally important to our good health; we choose our foods wisely and know that exercise improves not only our waistlines but also our blood pressure, blood serums and it keeps dis-ease at bay.

People seem to easily live healthfully into their 70?s, 80?s and 90?s. Options for living longer means one can easily replace knees, hips, even elbows if they wear out; hearts and lungs and other organs are transplanted plus there are many, many drug and vitamin supplements that work to keep us vitally alive

We live in a youth obsessed world. We don?t want to feel old or look old; we want to look like the airbrushed models we see in magazines, billboards and television. Aging can be a painful experience as we look in the mirror and see an older face staring back at us. How and when did this happen?

Little by little facial muscles begin to lose their vitality. This loss of vitality produces noticeable sagging over time as the muscles elongate; this action drags the skin downward making one look tired, out of shape and old. One might see down turned mouth corners, a flabby neck or a lined forehead develop practically overnight. Aging in the face can alter our lives as we lose confidence in our appearance.

One option to turn back the clock is plastic surgery; it has certainly become mainstream and affordable but surgery has inherent risks such as anesthesia complications, loss of sensation, risk of infection and less than stellar results sometimes occur. Taking unnecessary financial risks and risking one?s health to attain youthfulness is a very steep investment that one should carefully consider.

Another aspect of having a surgical face procedure is that muscles continue to atrophy, pulling the skin downward. Unfortunately, surgery does not stave off the aging process; procedures just mask the symptoms and the muscles continue to weaken due to inactivity. Surgical face lifts may be repeated and little ?nips and tucks? performed periodically to ?freshen? the lift; again, more risk for the patient.

Injections of ?filler materials? have become so popular, one shouldn?t be surprised to find them popping up in every airport kiosk. Botox? and Restylane? and Collagen are the ?darlings? of the many available injections but they, too, only mask aging in the face. The results from these injections are temporary and must be repeated several times per year to counteract further muscle elongation.

What if one wants to proceed naturally? Is there a way to look revitalized when you don?t want to spend money or risk your health to look younger and fresher?

There are those ?weeds? and ?seeds? - people who prefer everything organic and natural to achieve better health and they would never consider plastic surgery, rather you will find them seeking the latest information from their trusted naturopath and exploring other techniques that are proven and safe.

One easy way to a non-surgical, non-invasive face lift is to practice isometric facial exercise. This is a natural way to revitalize the facial muscles and yet look at least ten to fifteen years younger in just a few weeks. Isometric movements along with resistance techniques make a huge difference when you exercise your body; the same type of exercise will lift, tone and tighten the facial muscles. You will look healthier and younger as you laugh all the way to the bank.

Cynthia Rowland, Anti-aging Expert
I Save Faces
www.Facialmagic.com

Cynthia Rowland is widely recognized as an expert in all natural facial fitness with over thirty years experience in health & beauty related fields. She has appeared on The View, Fit TV, HGTV and other popular shows. This author, speaker and television personality is leading the crusade to keep men and women looking vibrantly younger through natural techniques without spending their children?s inheritance.

Magnetic Therapy What Is It?

Magnet therapy involves the use of a magnetised device placed on or near the body to either facilitate healing or relieve pain.
The magnetic products available today come in many types. They can be attached to the skin, worn as jewellery, placed in your shoes, or slept on. Arthritis, carpal tunnel syndrome, insomnia and headaches are among the list of ailments for which many people claim can benefit from magnet therapy. Although no one is sure how magnets work, supporters claim that they can have a profound effect on the body, particularly in the area of pain relief.

The use of magnets for medical purposes is not new; the ancient Greeks believed that natural magnetic rocks had therapeutic powers. In the sixteenth century a Swiss-born alchemist and physician, Philippus von Hohenheim, purportedly used magnets to draw illness from the body. Over the past decade, magnet therapy has become increasingly popular, especially among professional athletes who use it for aches and pains. Nearly 80 touring golf pros now use some form of magnetic therapy for help in relieving, muscle soreness, back pain, arthritis, and other ailments. Even so, magnet therapy remains controversial. Scientists have only recently begun the scientific research needed to persuade most mainstream doctors to add magnets to their medicinal arsenals, although the British National Health Service (NHS) has recently (March 2006) recommended doctors to prescribe magnetic knee wraps in preference to drugs.

How Does It Work?

The theory behind magnet therapy is that the fields produced by magnets can affect the functioning of individual cells in the body and improve the working of the nervous system and various organs. Exactly how the magnetic fields do this is unknown, but there are several theories. Some say that the electrical current created by magnets interrupts the transmission of pain signals in the nerves. Others claim magnets increase blood flow to an area, boosting the flow of oxygen and other nutrients, thereby reducing pain and swelling.

What You Can Expect

It is believed that magnets must be placed precisely to have an effect (they work best when placed over a body area that has some degree of intact circulation). Therefore it is best to do magnet therapy under the guidance of a therapist or doctor who is experienced in its use. However, many people choose to use magnets on their own.

If you are trying magnets for arthritis or other types of pain, you may be advised to purchase small magnetic devices that can be secured to the body elastic bandages, or Velcro.

Depending on how much pain you are experiencing, you might be advised to keep the magnets in place for as little as five minutes or to wear them for a number of hours every day for several weeks. If you are trying magnets to help with insomnia, your doctor may advise using a magnetic pillow or mattress pad.

Health Benefits

Magnetic therapy is most often used for pain, usually of the muscles, joints and back. Magnets have also been used to relieve post-surgery pain. Some suggest that magnets can reduce stress, as well as relieve insomnia and treat migraine. Others even claim that magnetic therapy can fight infection and improve central nervous system disorders, such as seizures. While research has shown that magnet therapy can indeed relieve pain, there is little solid evidence proclaiming its use for other ailments.

One study, published in the American Journal of Pain Management in 1999, showed that magnetic foot insoles were shown to be effective in reducing foot pain in those with diabetes.

How To Choose a Practitioner

Magnet therapy may be practiced by a therapist or doctor, or it may be self-administered. It is best to work with an experienced practitioner who is knowledgeable about the therapeutic use of magnets.

Ria has been an holistic practitioner since 1990 and she has trained in many fields such as cranio-sacral therapy, shiatsu, reflexology, reiki, aromatherapy, Bach flowers, crystal healing, psychotherapy, counselling, fytotherapy, TT and nutrition. Ria focuses on the underlying causes of disease rather than treating symptoms alone. She has been a certified therapist since 1996 and has developed an extensive practice dedicated to creating total wellness and self-empowerment based on the body, mind, soul connection.

Drinking Your Pain Away

Twenty years of research has shown Dr. Batmanghelidj what nature has always known: that water is critical to life. So critical, in fact, that the lack of water--or dehydration--actually produces most of our chronic pains and ailments. He reveals the exciting news . . . it is possible to treat and prevent pain for free!

Finally . . . a natural element that can counteract those agonzing degenerative diseases! If you are concerned about the negative effects that prescription and over-the-counter drugs have on your body, please read this report in its entirety and consider obtaining more information on the subject. It can change the way you look and feel.

Seventy-five percent of Americans are dehydrated. Instead of consuming life-giving water, we reach for a cold soda or high-sugar juice (and this is after our morning coffee, which also depletes our bodies of necessary fluids). Unfortunately this has taken a serious toll on our health-care structure, for our natural drought management system dictates that when we do have a water shortage certain parts of our bodies are forced to go without water. This is why a blood test is a poor diagnosis for whether or not someone is dehydrated: for obvious reasons, the blood is the last remaining area from which water is taken.

Dehydration is evident. It can be seen in frequent headaches, muscle pains, cramping, heartburn, dizziness which increases upon standing, dry skin, inability to produce tears, poor short-term memory, poor digestion, constipation, nosebleeds, and, lastly, dry mouth. A surprising fact is that thirst is actually a very poor indicator of your need to drink water. The less water you drink, the less often you will feel thirsty; dehydration shuts off our thirst perception, so to speak.

Dr. B happened upon some information that is so little known that it isn't even publicized in medical textbooks: the role of histamine. Histamine is basically a chemical messenger messenger that is in charge of drought management in the body. Not surprisingly, it is more active when we are dehydrated and makes itself be known through aches and pains that we cover up with medicines. Also not surprising is the fact that most if not all of the medications that we take are antihistamines. What are we doing? Dehydrating ourselves more and more . . .

As far as hydrating and back pain go, water is a major component of cartilage. It follows then that if we dehydrate ourselves, the cells in our cartilage will shrivel up and eventually be worn away. Not only that, but without adequate fluids, the body can't move toxins through the body which causes them to accumulate in the joints--a condition known as osteoarthritis. Even if you don't have arthritis, chances are good that your back pain is from dehydration, for another common symptom is muscle spasms.

A brief explanation of why cartilage breaks down: water is the lubrication for the cells in the cartilage. When you don't provide enough fluid, the cells are no longer able to glide over each other and the friction becomes very abrasive (like rubbing a piece of granite against some chalk). It is easy to see why water is so important to our joints.

While it is true that most back pain is related to strain, injury, or overuse, pain can still be the result of a lack of fluids. The cells need copious amounts of water to flush out the acid particles created by the increased work or stress that caused the strain. When dehydrated, the acid builds up and sends out pain signals--cries for water . . . not motrin.

Incurable diseases have fallen prostrate before the power of water. The Mayo Clinic told an elderly gentleman who had suffered for over thirty years from arthritis in his spinal column that there was no hope for him. He lived in such excrutiating pain that it was impossible for him to stand; as a matter of fact, he resembled a comma (in his words). One year after consistently hydrating himself he was pain free--and not only that, but he had lower blood pressure too!

Here are some interesting facts about hydration:

--even mild dehydration slows down metabolism by as much as 3%
--lack of water is the #1 trigger of daytime fatigue
--drinking just 5 glasses a day reduces your risk of colon cancer by 45%, breast cancer by 79%, and bladder cancer by 50%
--a glass of water before bed stops midnight hunger pains (but you might have to get up to use the restroom!)
--cold water is absorbed faster than warm water
--drinking 6-8 glasses/day improves memory and concentration
--in 37% of Americans the thirst mechanism is so weak that it's usually mistaken for hunger

Your joints are not the only area of your body that are negatively affected by lack of water. There is one very important area, that should strike you even if nothing else does--your brain. This all-important organ is made up of 85% water! And unfortunately for us, when we deprive ourselves of water it is one of the first places that the body automatically squeezes fluid from. When water, the messenger of the brain, is reduced, we suffer from headaches, poor short-term memory, dizziness, poor balance, and general fogginess. Indeed, migraines can often be treated successfully with improved hydration.

How much water do you need? A good rule of thumb is to divide your body weight by two: for example, a 160 pound person should drink at least 80 ounces of water a day. Obviously more should be consumed if you exercise or live in a hot climate. And while water is the basis for many other drinks including coffee, soda, juice, and alcohol, there really is no subsitute for it by itself. All of those drinks contain substances that are detrimental to your overall health and wellbeing.

Dr. Howard Flaks of Beverly Hills has this to say about the subject:

As a result of not drinking enough water, many people encounter such problems as excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness (particularly after exercise) and water retention.

So go ahead. Drink to your health!

Brianna Stanley has turned her passion for health and wellness into her business. To learn about the Freedom Project's simple 3-step process visit: http://www.miniofficeoutlets.com/stanley

Body Massage for Relaxation Health Improvement and Sensual Pleasure

By massaging your friend or living partner and let him or her do the same to you, you will both get emotionally closer to each other, and both get several health benefits. Massaging will benefit the mental state of the person you work on, the muscular condition, the blood circulation and the lymph drainage. However, what you want to achieve, will determine the exact technique you use.

Massaging across the muscle fibres

This type of massage is very good for relaxing tense muscles and a stressed mind.

You perform this massage by rubbing or gripping across the direction of the muscle fibres or across tendons. You take one area after the other. You begin by massaging each area lightly, superficially and slowly to warm up, and then proceed by massaging deeper, firmer and more swiftly.

According to the size and conditions of the area you treat, you can use different types of manipulation. You can use a couple of fingers at a small area, or to reach deep into a tense point You can rub with all your finger tips or with the palm of your hand at greater areas. To get a harder effect, you can use your finger knuckles.

Massage along the muscles fibres

This type of massage will give the following effects: Stiffness will be reduced or cured, and the muscles will gain in mobility. The muscles will get better blood supply and drainage. The muscles will get a better drainage of tissue fluids into the lymph system, and thereby swollen muscles will normalize. These effects will in turn make tired muscles faster regain good condition.

By this massage you stroke along the direction of the muscle fibres, and always in the direction of the blood stream towards the heart.

Also now you take one area after the other, but try to reach the whole length of a muscle or muscle group at each stroke. Also by this massage, you begin massaging at each area lightly, superficially and slowly to warm up, and then proceed by massaging deeper, firmer and somewhat faster.

Also by this longitudinal massage, you can press down and stroke with your finger tips, with all your fingers, or grip around a muscle or muscle group with your fingers.

Massage with an electric massager

Most electric massage devices are vibrating up and down. This vibration mostly gives the same effect as the massage across the muscle fibres. If you also stroke with the device head along the muscle in the direction of the blood stream towards the heart, you will simultaneously also achieve the effects of longitudinal massage.

Combining the massage with stretching

The effects of the massage can be increased by also stretching the limbs and body parts of the person you work on. Stretch in the natural movement directions of the limb or body parts until you reach some resistance. Do not stretch hard to go beyond the resistance point. However, by holding the limb some time at the resistance point will often cause the limb to relax, and then you can go some way further.

How hard should you perform the massage?

Tired and stiff muscles are often tender and aching. Working at a tender point will always cause some temporal pain. However, if you use the right degree of firmness, the effect of the massage should cause an immediate release of pain and tenderness when you have finished working at a point. You should never work so hard that the pain is felt nearly unbearable, or so hard that pain remains after the massage is finished. If you do so, you can hurt or aggravate already existing tissue damage.

To achieve the right firmness you should monitor the reactions of the person you work at and listen to his comments. You should also never perform a massage on an area with a distinct inflammation or a distinct injury.

Use of massage oils

By applying a massage oil or ointment at the area you work at, you ease the massage work and increase the effects of the massage. Your fingers glide more easily upon the skin covering the area. The blood supply of the skin and muscles will be stimulated. You get a sensual and exciting scent on the area and in the air. Ingredients in the oil will ameliorate muscular ache and pain. According to the composition of the massage oil, there will be different stimulating effects upon the muscles, for example faster regeneration of tired or hurt muscle tissue.

Massaging for mutual joy and pleasure

You can use each of the two main techniques, but you let the pleasure of the person you massage decide the technique, the area you massage and the firmness of the massage. Usually gently touching and caressing will be the right manner.

Also your own pleasure shall decide. Do not work so hard that you get tired out yourself, and the person that you give the massage should be willing to repay you by doing the same favour to you.

Knut Holt is an internet consultant and marketer focusing on health items. TO FIND anti-aging supplements, medicines against acne, eczema, rosacea scars, wrinkles, other skin problems and natural medicines against heart disease, hypothyroidism, hemorrhoids, depression and other common health problems, PLEASE VISIT ==>http://www.panteraconsulting.com/salg2.htm

This article is free to reprint with the author's name and link.

Running on Empty

A sexy pair of legs moseys its way down a soft, vacuumed carpet, around a bend, and through a long, narrow aisle.

Suddenly, these shapely stems, which are encased in bright spandex, dissolve into a jungle of many others, instantly blending into the vibrant surroundings like chameleons. The long row of gams seems endless. They?re shaking, they?re baking, they?re working like jackhammers - together in harmony ? as if they were all drilling for oil.

The machines drown out the booming disco racket from the overhead speakers. All you hear, aside from the constant hum of machinery, is metal on metal, minus the smear of grease.

Squeak. Squeak. Squeak.

The stunning blonde attached to these legs peers down at a dark screen. At first, it looks like she?s about to indulge in a game of Pac-Man or Donkey Kong, but in actuality, her ensuing fun is of a much different variety. This woman is about to work out.

After punching in a few keys as if it were tax time, her hips slowly begin to grind, and just like that, the fun has begun.

Needless to say, the year is 1999 and what once was accomplished with such basic simplicity has now entered the world of hi-tech devices and advanced microchips.

To a new patron, who just wandered through the door, it all seems a bit pretentious as he peers over the motoring array of Stairmasters, steppers, treadmills, and stationary bikes.

The observer smirks and chuckles, knowing well that, not so long ago, for the goal at hand, two legs and an old pair of Nikes were all that was required.

However, the art of running seems a forgotten trade, not just for the random observer, but for the fitness public in general. For the mainstream crowd looking to foil the flab (and perhaps partake in the social aspects), a nice, honest jog through the park loses out to a sweat-session on the stairs any corporate day of the week.

Yet, one fact remains, the same fact that has survived both the tests of time and the endless evolution of technology. Nothing will whip you into shape faster and more effectively than a good, primitive run.

Aside from the fresh air that expands your lung capacity, something you can?t get at an indoor gym, running continues to stand as the leader in conditioning, fat burning, and keeping your heart rate up. Just compare the three miles down Main Street with the same distance on the rubbery conveyor belt of a treadmill. The difference in the way you feel is astounding.

But one such concept factoring in the demise of running is the belief that it is a muscle man?s worst enemy. Reports that running will chisel away on that hard-earned beef have been relentless. Thus, the running fad has come to heel a bit, almost seemingly limited to the hard-core crowd.

The experts say that the ideal method, however, to avoiding such a tragedy is to jog lightly for the first twenty minutes and then upgrade to a more vigorous pace thereafter. After the twenty-minute segment, the body generally kicks into the fat-burning business as opposed to the muscle-consuming business. Remaining at a steady, moderate pace (say 70 percent), and ditching any hopes of becoming the next Jesse Owens would seem the most logical approach, especially for new runners.

Besides, doesn?t a nice stroll along a quiet country road amid the birds and the tress sound somewhat appealing? Doesn?t it beat gaping at the sweat-drenched back of the guy on the Stairmaster in front of you?

If this is you, then perhaps it?s finally time to leave those noisy treadmills and squeaky stationary bikes behind ? far enough behind to choke on your dust.

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5 Tips for Starting Runners

So you?ve decided to take up running? Maybe you are starting back up after putting it off for years. Here is a list of tips that I have found beneficial to the starting runner or even the seasoned pro.

1. STRETCH THOSE LEGS AND FEET ?BEFORE AND AFTER ? Stretching is the number one thing to remember in any running program. Keep your muscles flexible and relaxed, your joints mobile, and relieve tension and strain by doing a few gentle stretches before AND AFTER your run. I cannot stress enough how important it is to stretch after the run and to cool down. I have found most new runners miss this vital step in their exercise program.

You don?t want to start off doing too much too soon. Build your body up while you prepare yourself to meet the demands that you are about to ask from your body. Make sure to loosen up your hamstrings, quads, calves, iliotibial (IT) band, hips, buttocks and the plantar fascia (area at the bottom of your feet between the heel and ball of foot). Stretch until you feel tension but not pain. NEVER bounce because this can tear your muscles and cause more serious problems.

2. POSTURE! POSTURE! POSTURE! ? This isn?t finishing school, but the principal is the same. Running gets your whole body in motion and the proper posture and body mechanics will help reduce the strain on your body.

Keep your body perpendicular to the ground. Don?t lean into it. Hopefully you aren?t running into wind tunnel.

Swing your arms naturally and go with the flow.

BREATHE! How many martial art movies do you need to see to know this is important??? Never stop breathing. Oxygenate the blood. Feed your muscles. BREATHE!

Your feet should hit naturally on your heel, roll forward and push off with your metatarsals (the area we call the ball of the foot). It should just feel right. Make sure the soles of your shoes aren?t worn down in the heel or on the sides. This could cause you to hurt yourself and take away from the natural progression of your stride.

Don?t pick your feet up too far. This is running, not a marching band tryout. By keeping your feet closer to the ground an increasing your stride, you will reduce muscle fatigue.

3. ALWAYS WEAR YOUR PROTECTION ? As you start up your running routine, you are going to find out that aches and pains are a typical reality that we all must face. However, this doesn?t have to be the end of your run if you just take the proper precautions. Keep these simple rules in mind when you begin your program and you should be good to go for a long time!

Hydrate yourself: Drink lots of water before, during, and after your run. People perspire, it?s a fact, but if you let yourself dehydrate, you will be in for a world of hurt. I like to bring a water bottle with me on my runs for those mid-stride liquid replacements. It?s a good idea to drink 2-5 cups per hour during your run. Note, every person perspires at a different rate. If you happen to be someone who leaks sweat like a sieve, drink more water. Don?t forget to fill up again once you are done stretching, too.

If you are running in a colder climate, layer your clothing. We all know it gets hot under all those clothes, but you have to slow the rate of heat loss. You?ll want to wear some sort of moisture-wicking material. I like to wear fleece. But there are other brands out there like Polartec. Also, ALWAYS wear a hat!

I prefer to run on paved trails in our local park system, but if you find yourself running in areas where there is the potential for traffic, please remember to wear bright clothing and if you must run at night (which I wouldn?t suggest) wear reflective garments to increase your safety.

4. REDUCE STRAIN ? Running takes its? toll on a person?s body. It?s good to switch out different activities. Besides running, try other cardio-exercises like bicycling or swimming. Your body will thank you and it can break down on the monotony. Pain is the body's signal that something is wrong. If the pain gets worse after your run, it's time to take some time off. Don?t swallow a couple of aspirin and think you are good to go.'

Definitely take care of your feet! A good pair of running shoes is essential for preventing injury. You have to find the pair that?s best for you. Change them out often because the soles will wear down quickly.

And while you are at it, don?t forget the orthotics. The insoles that come in your shoes are usually very cheap and only meant for about 20 miles of wear. If you are like me, that?s one week! Proper orthotics provide cushioning and support and reduce a huge amount of strain from your whole body ? not just your feet. While custom orthotics are available, I wear a brand that offers a selection for arch type and are made with a silver material that reduces blisters and athlete?s foot. If you are interested, you can see them at www.footdefense.com.

5. CALL YOUR MEDICAL PROFESSIONAL ?In business, it?s always best to hire a consultant. So why, when you start doing something as important as your health wouldn?t you speak to an expert in the body? A medical professional can help with any injury and return you to your running program as well as advise you on hurting yourself again.

In closing, please remember that safety should come first. Be aware of your surroundings, the people that you run with, and most importantly, your own well-being?

James Fowler is a free-lance writer who lives in Northeast Ohio with his wife, Maggie. You can contact him at fowler.james@gmail.com

5 Tips for Starting Runners

So you?ve decided to take up running? Maybe you are starting back up after putting it off for years. Here is a list of tips that I have found beneficial to the starting runner or even the seasoned pro.

1. STRETCH THOSE LEGS AND FEET ?BEFORE AND AFTER ? Stretching is the number one thing to remember in any running program. Keep your muscles flexible and relaxed, your joints mobile, and relieve tension and strain by doing a few gentle stretches before AND AFTER your run. I cannot stress enough how important it is to stretch after the run and to cool down. I have found most new runners miss this vital step in their exercise program.

You don?t want to start off doing too much too soon. Build your body up while you prepare yourself to meet the demands that you are about to ask from your body. Make sure to loosen up your hamstrings, quads, calves, iliotibial (IT) band, hips, buttocks and the plantar fascia (area at the bottom of your feet between the heel and ball of foot). Stretch until you feel tension but not pain. NEVER bounce because this can tear your muscles and cause more serious problems.

2. POSTURE! POSTURE! POSTURE! ? This isn?t finishing school, but the principal is the same. Running gets your whole body in motion and the proper posture and body mechanics will help reduce the strain on your body.

Keep your body perpendicular to the ground. Don?t lean into it. Hopefully you aren?t running into wind tunnel.

Swing your arms naturally and go with the flow.

BREATHE! How many martial art movies do you need to see to know this is important??? Never stop breathing. Oxygenate the blood. Feed your muscles. BREATHE!

Your feet should hit naturally on your heel, roll forward and push off with your metatarsals (the area we call the ball of the foot). It should just feel right. Make sure the soles of your shoes aren?t worn down in the heel or on the sides. This could cause you to hurt yourself and take away from the natural progression of your stride.

Don?t pick your feet up too far. This is running, not a marching band tryout. By keeping your feet closer to the ground an increasing your stride, you will reduce muscle fatigue.

3. ALWAYS WEAR YOUR PROTECTION ? As you start up your running routine, you are going to find out that aches and pains are a typical reality that we all must face. However, this doesn?t have to be the end of your run if you just take the proper precautions. Keep these simple rules in mind when you begin your program and you should be good to go for a long time!

Hydrate yourself: Drink lots of water before, during, and after your run. People perspire, it?s a fact, but if you let yourself dehydrate, you will be in for a world of hurt. I like to bring a water bottle with me on my runs for those mid-stride liquid replacements. It?s a good idea to drink 2-5 cups per hour during your run. Note, every person perspires at a different rate. If you happen to be someone who leaks sweat like a sieve, drink more water. Don?t forget to fill up again once you are done stretching, too.

If you are running in a colder climate, layer your clothing. We all know it gets hot under all those clothes, but you have to slow the rate of heat loss. You?ll want to wear some sort of moisture-wicking material. I like to wear fleece. But there are other brands out there like Polartec. Also, ALWAYS wear a hat!

I prefer to run on paved trails in our local park system, but if you find yourself running in areas where there is the potential for traffic, please remember to wear bright clothing and if you must run at night (which I wouldn?t suggest) wear reflective garments to increase your safety.

4. REDUCE STRAIN ? Running takes its? toll on a person?s body. It?s good to switch out different activities. Besides running, try other cardio-exercises like bicycling or swimming. Your body will thank you and it can break down on the monotony. Pain is the body's signal that something is wrong. If the pain gets worse after your run, it's time to take some time off. Don?t swallow a couple of aspirin and think you are good to go.'

Definitely take care of your feet! A good pair of running shoes is essential for preventing injury. You have to find the pair that?s best for you. Change them out often because the soles will wear down quickly.

And while you are at it, don?t forget the orthotics. The insoles that come in your shoes are usually very cheap and only meant for about 20 miles of wear. If you are like me, that?s one week! Proper orthotics provide cushioning and support and reduce a huge amount of strain from your whole body ? not just your feet. While custom orthotics are available, I wear a brand that offers a selection for arch type and are made with a silver material that reduces blisters and athlete?s foot. If you are interested, you can see them at www.footdefense.com.

5. CALL YOUR MEDICAL PROFESSIONAL ?In business, it?s always best to hire a consultant. So why, when you start doing something as important as your health wouldn?t you speak to an expert in the body? A medical professional can help with any injury and return you to your running program as well as advise you on hurting yourself again.

In closing, please remember that safety should come first. Be aware of your surroundings, the people that you run with, and most importantly, your own well-being?

James Fowler is a free-lance writer who lives in Northeast Ohio with his wife, Maggie. You can contact him at fowler.james@gmail.com

Cardio Enthusiasts: Discover a More Effective Training Method for Fat Loss and Heart Health!

It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level. Before you just give in to this popular belief and become the hamster on the wheel doing endless hours of boring cardio, I'd like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it's cracked up to be.

First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do endurance type physical activities. Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?

Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases. On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss).

Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn't train it to respond to various every day stressors. On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way -- Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.

The important aspect of variable cyclic training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.

To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, reduced muscle wasting, increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life's every day stressors. There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. One of the absolute most effective forms of variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints.

Most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:

Warm-up for 3-4 minutes at a fast walk or light jog;
Interval 1 - run at 8.0 mi/hr for 1 minute;
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes;
Interval 3 - run at 10.0 mi/hr for 1 minute;
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes;
Repeat those 4 intervals 4 times for a very intense 20-minute workout.

The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.

Visit http://truthaboutabs.com/Training-and-Nutrition-Articles.html to receive your own personalized metabolic rate calculator as well as a free training/nutrition ebook that will revolutionize your fitness program.

Michael Geary is a nationally dual certified personal trainer (NCSF-CPT, AFAA-CPT), and author of The Truth about Six Pack Abs ?2004-2006.

Cardio Enthusiasts: Discover a More Effective Training Method for Fat Loss and Heart Health!

It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level. Before you just give in to this popular belief and become the hamster on the wheel doing endless hours of boring cardio, I'd like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it's cracked up to be.

First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do endurance type physical activities. Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?

Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases. On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss).

Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn't train it to respond to various every day stressors. On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way -- Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.

The important aspect of variable cyclic training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.

To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, reduced muscle wasting, increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life's every day stressors. There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. One of the absolute most effective forms of variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints.

Most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:

Warm-up for 3-4 minutes at a fast walk or light jog;
Interval 1 - run at 8.0 mi/hr for 1 minute;
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes;
Interval 3 - run at 10.0 mi/hr for 1 minute;
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes;
Repeat those 4 intervals 4 times for a very intense 20-minute workout.

The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.

Visit http://truthaboutabs.com/Training-and-Nutrition-Articles.html to receive your own personalized metabolic rate calculator as well as a free training/nutrition ebook that will revolutionize your fitness program.

Michael Geary is a nationally dual certified personal trainer (NCSF-CPT, AFAA-CPT), and author of The Truth about Six Pack Abs ?2004-2006.