Muscle Space Fitness Comunity



I understand it is hard to get motivated to lose fat, especially if you are reaching for comfort food. Here are a few simple tips to keep things easy and basic to get you started, without overwhelming you or complicating things.

  • Get active. The more calories you burn the more fat you will lose. Being active also helps rev up your metabolism. Becoming more active also has several other benfits. (1) It creates a fat burning environment hormonally (3) reduces risk for chronic diseases (4) Improves mobility and (5) you will have less time to reach for your "comfort foods" you wrote us about. Most people also eat out of boredom, so just the act of being busier will help you lose weight too!Understand what protein to eat and when. Check out this great article, ping-a-hot-model-body.html
  • Choose foods that are filling and low in calories. This means meals and snacks made with whole grains, such as brown rice, whole-wheat bread, and oatmeal, as well as legumes, such as lentils and other beans.
  • Never eat carbohydrates without protein. By consuming some high-quality protein at every meal/snack your blood glucose and insulin levels are more stable and appetite is minimized compared to a carb only meal.
  • Minimize the consumption of High Glycemic Foods. Consumption of high Glycemic carbohydrates (which to some peoples surprise include, white rice, white potatoes, sugar) results in surges of blood glucose and insulin that, derail diets, zap energy, hamper training gains and over time, can lead to the development of Type 2 Diabetes in carbohydrate sensitive / insulin resistant individuals.
  • Keep your blood sugar balanced. To do this eat smaller meals and eat frequently (small meals every three hours). Also eat protein at every meal: One of the most important ways to keep your blood sugar balanced and energy levels high is to include protein at every meal, breakfast and snacks included. The best protein sources include fish, organic meat, chicken, eggs, yogurt, and whey protein powder. Insufficient protein is a common reason for fatigue. Pack some almonds and nuts for a quick and convenient protein snack.
  • Keep a food Log. This will help you understand more about what you are eating, track your food better, and the process alone (TRUST ME), helps you lose weight.
  • Drink lots of water. This helps your body in many many ways. Many people underestimate the importance of water to the body.There is a huge gap in knowledge regarding the understanding as to why proper hydration is important for health.The human brain is composed of 95% water; blood is 82% water; the lungs are nearly 90% water. As one can imagine water is also the single most critical nutrient for health, growth, and development. It is not only the most important nutrient in the body, but also the most abundant. Water is critical to the balance of all the body's systems, including the brain, heart, lungs, kidneys and muscles. Water is the medium for various enzymatic & chemical reactions in the body. It moves nutrients, hormones, antibodies, & oxygen through the blood stream & lymphatic system.Many people with ailments might find that they can be improved or even cured with proper water hydration. One of the most common reasons for low energy is not drinking enough water. Read this to see all the ways adding more water to your diet improves your health, lth-benefits-of-drinking-more-water.html
  • Increase your fiber. Fiber increases satiety (the feeling of fullness) by adding bulk to foods without additional calories Fiber can also help stabilize blood sugar levels by delaying stomach emptying which slows the rate of carbohydrate absorption, improves the bodyҒs regulation of blood sugar, reduces the risk of insulin resistance/sensitivity and lowers insulin needs. Fiber also has many health benefits. Increasing your consumption can also help decrease blood cholesterol levels, and therefore, reduces the risk of heart disease. It can also decrease the risk of colon cancer by increasing the speed of elimination; reducing the amount of time harmful toxins are in contact with the intestinal cells. The recommended dietary fiber intake is 14g per 1,000 calories consumed. This can be achieved by eating more vegetables, whole grains, beans, certain fruits and cereals. A gradual increase is recommended to minimize the side effects of fiber, such as cramping, diarrhea, and intestinal gas. It is also very important to increase your fluid intake as you increase your fiber intake. Refer to this great article regarding fiber, es-and-resources/fiber-content-in-common-foods.html
  • Eat good fats Refer to the following article, es-and-resources/good-fats-and-bad-fats.html. Also check out, inny-about-saturated-fats-trans-fats-polyunstaurated-fa ts.html
  • Change your afternoon snack. By the time 3, or 4:00 rolls around, your lunch has probably worn off and you're ready for your afternoon snack. Instead of reaching for a Red Bull, a soda, or a candy bar, try replacing these with a complex carbohydrate snack or more protein. A snack low on the glycemic index (for more about the glycemic index, and to see a long list of the glycemic content of various foods, check out the nutrition section, and diet tools area at Sugary snacks produce an instant rush and increase in blood sugar, supplying you with more energy. However, this affect is short lived and as your blood sugar levels come back down, the result is a feeling of extreme tiredness. Try adding a protein shake or bar as your afternoon pick-me-up and stay away from known tiredness inducers.
  • Make a commitment to get active today. It doesn't take a lot of time or money to increase your activity, but it does take commitment. Start slowly, work up to a satisfactory level, and don't overdo it. You can develop one routine, or you can do something different every day. Find fun ways to stay in shape and feel good, such as dancing, gardening, cutting the grass, swimming, walking, or jogging. Just start moving! Last but not least, check out this simple but important article that discusses a lot of what i mentioned above, dments-for-fat-loss-with-a-free-gift-too.html


These diet, nutrition, and training tipsare just some basic, easy chnages that you can make to start you on the right track to improving your body compostion and getting the body you desire. For more detailed FREE information and helpful checks, check out my free articles and videos at and

Best Regards,

Jeff Behar

About the Author

Jeff Behar

Jeff Behar, MS, MBA

Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti aging and alternative medicine. His work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, and fitness websites. Behar is also a well sought after personal trainer, motivational speaker, and weight loss expert.

Tags: diet, fat, burning, tips, Jeff, Behar

With approximately 37% of Americans overweight, it's clearguy on treadmill that many of us are not following the latest fitness guidelines that prescribe an hour of exercise a day. In fact, there was no doubt a collective groan when people realized they would now have to find an hour each day to do something they can't seem to find 5 minutes for. But there is hope! With a few simple tips I will show you how to maximize the health and fat burning benefits of cardio (aerobic activity).

How Cardio Can Be Used to Maximize Fat Burning

After a good cardio session your Metabolic Rate is higher and you actually will burn extra calories for several hours later. The calories that you will burn literally while doing nothing, will most probably exceed the calories initially burned during the exercise.

Morning Cardio for Maximum Fat Loss

Doing cardio in the am before eating carbs is beneficial because your body's glycogen levels will be lower in the morning (assuming you last ate at dinner time and have essentially fasted for 10-12 hour fast). Doing cardio without eating causes your body to mobilize more fat because of the inavailability of glycogen. Blood glucose levels are also lower after an overnight fast so you will burn more fat which will be used for energy.

After fasting your insulin levels are the lowest. When you consume a meal, especially one with carbohydrates your body releases insulin, which interferes with the mobilization of body fat. Because there is less insulin present before eating after a 10-12 hour fast more body fat is burned when cardio is done in the morning. Note: this is also why many "fat burning" or carbohydrate blocking products contains several ingredients, which have shown to reduce or regulate blood insulin levels.

Eating immediately before cardio also inhibits fat burning because you will first have to burn off what you ate first before your body will burn stored body.

When you do cardio in the morning, your metabolism stays elevated for a period of time after the cardio workout is over.

Cardio in the morning will also give you an energy boost throughout the rest of the day and can also regulate your appetite and assist you with controlling cravings and binging.

Afternoon Cardio

By doing an afternoon cardio session you will be able to elevate your metabolism a second time for another period of a few hours. Therefore your body burns extra calories while doing no extra work. This is similar to the calories that will be burned by extra lean muscle you develop. Once you add the muscle you burn more calories without doing any additional cardio exercise. Isnt that great? These are those little tricks that must people do not hear about.

Two-a-days for Maximum Fat Loss

To maximize fat burning perform two cardio sessions, one in the morning and when after you train in the afternoon. This technique works so well because of a cool effect that occurs after you do cardio.

About the Author

Jeff BeharJeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti agingalternative medicine. His work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, and fitness websites. Behar is also a well sought after personal trainer, motivational speaker, and weight loss expert.

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Tags: fat, loss, cardio, Jeff, Behar, Fat, tips

People who have lost brain cells in the hippocampus area of the brain arewoman with alzheimers more likely to develop dementia, according to a study published in the March 17, 2009, print issue of NeurologyҮ, the medical journal of the American Academy of Neurology.

The study involved 64 people with Alzheimer's disease, 44 people with mild cognitive impairment, which is the stage of memory problems that precedes Alzheimer's disease, and 34 people with no memory or thinking

MRI scans were performed on all of the participants at the beginning of the study and again an average of a year and a half later. During that time, 23 of the people with mild cognitive impairment had developed Alzheimer's disease, along with three of the healthy participants.

The researchers measured the volume of the whole brain and the hippocampus area, which is affected by Alzheimer's disease, at the beginning and end of the study, and calculated the rate of shrinkage in the brain over that time.

For the people who did not have dementia at the beginning of the study, those with smaller hippocampal volumes and higher rates of shrinkage were two to four times as likely to develop dementia as those with larger volumes and a slower rate of atrophy.

This finding seems to reflect that at the stage of mild cognitive impairment, considerable atrophy has already occurred in the hippocampus," said study author Wouter Henneman, MD, of VU University Medical Center in Amsterdam, The Netherlands. "In people who already have Alzheimer's disease, the loss of nerve cells is more widespread throughout the brain."

About Dementia

Dementia is a progressive brain dysfunction (in Latin 'dementia' means irrationality), which results in a restriction of daily activities and in most cases leads in the long term to the need for care. Many chronic diseases can result in dementia, the most common one being Alzheimer's disease.

The probability of suffering from dementia increases with advancing age. Dementia predominantly occurs in the second half of our life, often after the age of 65. The frequency of dementia increases with rising age from less than 2 % for the 65-69-year-olds, to 5 % for the 75-79 year-olds and to more than 20 % for the 85-89 year-olds. Every third person over 90 years of age suffers from moderate or severe dementia (Bickel, Psycho 1996, 4-8). About half of those affected by dementia suffer from Alzheimer's disease.

About Alzheimer's Disease

Alzheimer's disease (AD) is a slowly progressive disease of the brain that is characterized by impairment of memory and eventually by disturbances in reasoning, planning, language, and perception. Alzheimer's disease is the most common cause of dementia, which afflicts 24 million people worldwide. Alzheimer's disease is not a normal part of aging and is not something that inevitably happens in later life. It is rarely seen before the age of 65. The likelihood of having Alzheimer's disease increases substantially after the age of 70 and may affect around 50% of persons over the age of 85.

About the American Academy of Neurology (AAN)

The American Academy of Neurology, an association of more than 21,000 neurologists and neuroscience professionals, is dedicated to promoting the highest quality patient-centered neurologic care. A neurologist is a doctor with specialized training in diagnosing, treating and managing disorders of the brain and nervous system such as multiple sclerosis, restless legs syndrome, Alzheimer's disease, narcolepsy, and stroke.