Body2Envy - Get the Body People Envy

The origin of diabetes is somewhat of a mystery. Findings that date back to the 19th century have given science what knowledge it does have about the disease. Diabetes was found to be linked to the pancreas in the early 1900’s by Canadians Frederick Banting and Charles H. Best. It wasn’t until the 1976 that a clarification of causation was expressed by Alexander Beam. In a paper on diabetes, Beam wrote that the susceptibility to develop diabetes was inherited, but that environmental factors could contribute to the onset of the disease.

The vagueness surrounding diabetes unfortunately does not aid in determining a concrete plan of prevention. Without fully understanding its cause, one cannot educate the public as to how to avoid developing diabetes. Unfortunately, even insulin’s role in diabetes and metabolic processes is not completely clear. It is known that poor nutrition, increased levels of stress and physical inactivity are environmental factors that can bring on diabetes, with or without genetic predisposition.

Diabetes refers to the disease in which the body does not use or produce insulin as it should. Insulin is a hormone used in the metabolic process to aid in converting sugar, starches and other foods into usable energy. According to the American Diabetes Association, 7% of the population is diabetic or in pre-diabetic stages. In just one year, 1.5 million people age 20 and older were diagnosed with the disease. The most common form of diabetes is the Type II, or insulin resistant disease. Of the youth population, 1 in 6 overweight children are pre-diabetic. The numbers are climbing at an alarming rate. Almost directly proportional to the increasing diabetic population is the obesity rate. Not surprisingly, one is closely linked to the other.

Science has been able to examine the cell’s processes in respect to metabolism and fat storage. What it cannot answer is which comes first, the chicken or the egg. As a person’s weight increases as result of poor nutrition, overindulgence of foods, or physical inactivity. His or her metabolism slows down and is overwhelmed. The result is less sensitivity to natural sugar converting processes. When the body cannot convert the glucose into fuel for cells, it stores the glucose as fat. The more fat cells store, the more overweight an individual becomes. This literally boggs down the systems. The cycle continues to repeat if nothing changes.

There is also a belief that insulin is needed to regulate blood sugar levels in the bodies. The term “insulin dependent” was created in the 1950s to create the impression that muscle and fat require insulin to take up glucose (the sugars created by eating high carbohydrate and sugary foods). However, current studies show that many different things in the body transport glucose. Cells require glucose for their cell respiration process. The body makes sure that the cells receive that, no matter how much insulin in present.

Furthermore, the role insulin plays in the metabolic process is not fully understood. The common belief is that insulin is needed to regulate blood sugar levels in the body. The term “insulin dependent” was coined in the 1950’s. It gave to the impression that muscle and fat required insulin to unlock the cell, allowing it to convert the glucose. However, current studies conclude that many different cellular bodies transport glucose. Cells need glucose for their cellular respiration process, regardless of insulin presence.

The nature of diabetes is very individual. While it may manifest itself in the form of different symptoms, the illness is dependent upon management and proactive measures. Balance is of the essence in combating diabetes. Balance of hormones in the endocrine system, weight management and activity levels. Nutrition and fitness have been found to effectively prevent the onset of diabetes, as well as control its progression once diagnosed. Nutritionally, incorporating alkalizing foods, healthy fats and complex carbohydrates (as opposed to simple carbohydrates) helps to restore the body’s natural balance. With an increase in physical activity, pre-diabetes and diabetes can be successfully prevented or managed.

Diabetes rates have soared in recent years, particularly in developed countries where junk diets and obesity have reached epidemic proportions. Diabetes is a terrible disease in which the body fails to control blood sugar levels (referred to as ‘insulin resistance’).

A 2007 study by the University of Cardiff in the UK shows that drinking a pint of milk a day can protect men against heart disease and diabetes. But when you examine the research in detail it is revealed as flawed, and the conclusions as false and misleading.

Jon Barron (of The Baseline of Health Foundation) analyzed the data from the study and his comments are summarized in the five points below:

1. The 20-year study, published in the Journal of Epidemiology and Community Health, looked at how human insulin resistance was affected by the consumption of dairy milk. According to the study, which tracked 2,375 men aged between 45 and 59 over a 20 year period, consuming milk reduces the risk of insulin resistance. The more milk they consumed, the lower the risk of diabetes.

2. Although the study looked at a decreased risk of insulin resistance with increased dairy consumption, it found little correlation between dairy consumption and the incidence of diabetes itself. In comparing the lowest milk consumers with the highest, it found only 7 more cases of diabetes among the lowest consumers, a statistically insignificant amount. The incidence of heart disease was not looked at in the study.

3. Also, people who had diabetes at the start of the study were excluded from the results so that we don’t know if their condition improved or deteriorated while drinking milk. That would be significant information in determining the overall health value of dairy when it comes to metabolic syndrome.

4. Another failing in the study is that it only references the amount of milk and dairy products people were consuming, nothing else. Clearly, the more milk you drink the less you drink of something else, and vice-versa. If instead of drinking more milk, you drink more soda pop, more fruit juice, or more sweetened coffee, this can have a major effect on insulin and be a major factor in the risk of diabetes.

5. The shortcomings of the study mean that the so-called health benefits attributed to milk may have nothing to do with milk at all. They may instead be a reflection of lowered consumption of more harmful highly-sugared beverages or other food. It seems that the men drinking milk were likely to be eating a better overall diet, but unfortunately we don’t know this. Without such information, the study is meaningless and without merit.

An examination of the numerous studies into diabetes (too many to mention here) clearly show that milk consumption contributes to a higher incidence of diabetes. There are virtually no studies to counter this.

The author Sally Fallon makes the following comment in her book Nurturing Traditions (1999):

‘There is some evidence that pasteurization alters milk lactase (a form of sugar), making it more readily absorbable. This and the fact that pasteurized milk puts an unnecessary strain on the pancreas to produce digestive enzymes, may explain why milk consumption has been linked to diabetes’.

This is confirmed by other published studies. It is known that milk lactose undergoes condensation and molecular changes as a result of pasteurization treatment. Lactose in the milk increases the level of glucose in the bloodstream. This in turn creates insulin resistance over time from the constant daily drip feed of glucose into the bloodstream.

With organic milk the risk of diabetes is significantly greater. Most organic milk in the world (over 80 percent) is supplied as UHT milk. In the United States just about all organic milk sold commercially is UHT. The pasteurization temperature of UHT is about double that of regular pasteurized milk. So UHT milk (whether or not organic) is more likely to flood the bloodstream with milk sugar, increasing the risk of diabetes.

See below for information about a new book ‘Organic Milk Myth’ which covers this subject in detail.

Many people with type 2 diabetes have to take insulin to control blood glucose levels. There are various types and brands of insulin to meet different needs. Synthetic human insulins produced by recombinant technology are most commonly used today. Human insulins generally have a more rapid onset and shorter duration of activity than pork-derived insulins. For further details on 24 hour insulin, read What Causes Diabetes?

Diabetes has been around since the 19th century. In 2005, 1.5 million people were diagnosed with the disease. Today, it’s prevalence is astounding. Overall, 20.8 million people have the disease, according to the American Diabetes Association. Of those diagnosed, 175,600 or .22% have Type I. Type I refers to one of three categorized forms of diabetes. Type I diabetes is a result of the body’s inability to produce insulin. Of the three is it the least common. Once diagnosed, the individual will have to manage the disease for the rest of his or her life.

Another diabetes cure insulin is Lantus. It is the only insulin analog used once a day that is proven to lower basal glucose levels for a full 24 hours without any diabetes hgh. It is a long-acting insulin analog that helps the body regulate the removal of glucose from the bloodstream. It is the first analog with a 24-hour glucose lowering effect with no pronounced peak of action, providing a continuous, steady release. Lantus also demonstrates a slower, more prolonged absorption and a relatively constant concentration/time profile over 24 hours. Diabetes management requires that diabetes care should be kept at hand. Diabetes medicines are helpful in keeping type 2 diabetes under control.

Extreme hunger

Insulin is a chemical substance in the body that is essential to keep blood sugar levels normal. Its second function is- it assists the body to use fat and protein. An organ near the stomach, pancreas, is the production headquarters of insulin.

The causes of Type I Diabetes can be listed as: 1) Your body just stops making insulin. 2) The pancreas gets damaged. 3) The cells that make insulin are destroyed.

Initially, when a part of the cells in the body are destroyed, you may not know that you have diabetes. When the destruction of the cells is complete, disaster awaits you. Now you suddenly realize what all problems you had were due to some vague reasons. You neglected the early warnings.

But, what were those warnings? You suddenly lost weight and then you thought that you were evolving into a fit personality. You used bathroom a lot, your hunger almost seized you and you were happy about it. When you became very thirsty, you thought that drinking lots of water is good for health. A nature cure fad had advised you about it. You had blurred vision, you got your eyes tested and you bought a glass and sunglass too. You felt tired but you thought that all hard and sincere workers get tired-not once a thought streaked into your mind, that you must have a check up! And you now have a life-long companion, Diabetes Type I.

Is there a cure for Diabetes Type I? NO, there is not!

Synthetic human insulin is produced by recombinant technology. This involves inserting portions of DNA into lab-cultivated yeasts and bacteria. The recombinant tend to have a more rapid affect on blood sugar levels, but shorter duration than animal derived insulin. Since 1982, synthetic human insulin has steadily replaced pork or beef derived insulin. Ulralente, also known as Humulin,is a long acting insulin. It prolongs the blood entry rate for four to six hours, remaining active for up to 28. Humulin is distributed by Eli Lili and Company. Glargine is an ultra-long acting insulin that need be injected once daily. It begins to work in just over an hour and continues to work for 24 hours, without peaks. Glargine is also known as Lantus, manufactured and marketed by the Sanofi-Aventis pharmaceutical corporation.

There is no cure for diabetes. But if you work with your health care team, eat right and exercise, you can live a great life and stay healthy.

Used by the Chinese to treat kidney stones. Used by the Greeks for bladder and kidney conditions. This herb has been given many names such as Buffalo Herb, Lucerne, and Purple Medic, but it is known best as alfalfa, meaning ‘father of all foods.’ So how can alfalfa help you?

First, alfalfa is rich in vitamins A (eye health), E (heart and cardiovascular health), U (treats peptic ulcers), B6 (stimulates protein and fat metabolism), K (blood clotting and liver functions), and D (regulates the use of calcium and phosphorus in the body). Second, alfalfa contains many valuable minerals such as calcium and phosphorus (bone and teeth health), iron (needed in hemoglobin), manganese (lowers blood sugar levels), potassium (muscle tone and nerves), chlorides (regulates fat, sugar and starch metabolism), sodium (regulates fluid balance), and silicon magnesium (stimulates brain function).

Alfalfa also contains eight essential enzymes: Amylase (acts on starches), Coagulase (clots blood), Emulsin (acts upon sugar), Invertase (converts cane sugar to dextrose), Lipase (fat splitting), Pectinase (forms vegetable jelly), Peroxidate (oxidizing effect of the blood), and Protase (digests proteins). These in turn help in digesting all four classes of food: proteins, fats, starches and sugars. Alfalfa is also rich in protein and fiber.

By attracting it to itself before the cholesterol can stick to vessel walls, alfalfa helps lower cholesterol. As a mild diuretic and laxative, alfalfa may improve appetite and relieve some causes of swelling. The chlorophyll, enzymes, minerals, and vitamins all aid digestion and help stimulate appetites. The chlorophyll in alfalfa is what helps fight bad bacteria. It is used in the treatment of urinary tract infections, as well as problems with the prostate, kidney, and bladder. Alfalfa has anti-inflammatory qualities and thus can relieve pain associated with arthritis and bursitis.

Alfalfa’s richness has been found especially beneficial to health needs related to child birth. It can relieve morning sickness, anemia, heartburn, and constipation. The vitamin K both reduces postpartum bleeding and increase the K level in the baby. Alfalfa will also reduce swelling, balance blood sugar levels, and increase and sustain lactation. In addition, menopausal women have discovered alfalfa reduces hot flashes.

There are many ways to ingest the nutrition of alfalfa. It can also be purchased as a liquid, tablet, capsule, or bulk form. A word of caution: because if its potential blood thinning effect, alfalfa is not recommended for those with lupus.

An American study shows that drinking milk increases the chances for women to have twin babies. A study published in the ‘Journal of Reproductive Medicine’ shows that compared to mothers who avoid milk, the milk consuming mothers have a 13% higher chance of a multiple birth! Vegan women were found to have a 20% less chance of having twins compared to milk-consuming women. (Mechanisms of Twinning: Effect of Diet and Heredity on the Human Twinning Rate, May 2006).

The study shows that this is due to IGF-1, a bovine growth hormone found all types of dairy milk. All recent studies show that IGF-1 is responsible several types of cancer and other diseases in regular milk consumers.

Gary Steinman of the Long Island Jewish Medical Center in New Hyde Park, USA, who conducted the study, took a sample of more than 1000 women who were consuming only vegetables and observed that these women had five times less chances of bearing twins compared to omnivorous ones. Dr. Steinman suggests that animal-product foodstuffs, especially dairy foods, can increase the chance of releasing more than one egg during ovulation, which could lead to a double fertilization.

This theory is also supported by other research into traditional dairy-consuming populations. The findings show that milk-farming communities have a higher rate of twin births. This adds weight to the many studies showing nothing less than a horror story when it comes to bovine IGF-1 and human health.

People consuming dairy milk will ingest this harmful IGF-1 bovine growth hormone, and this completely upsets the natural hormonal balance of the human body. Giving birth to twins (or even triplets) is unnatural in the human species, and is not a sign of good health.

Furthermore, a little known fact about cow’s milk is that the combination of IGF-1 and estrogen in milk significantly accelerates early puberty in young boys and girls. The bovine growth factor accelerates the onset of puberty in humans, making you more prone to getting cancer later in life.

Premature puberty in girls can cause depression, aggressiveness, moodiness, social withdrawal, behavioural problems, and a greater likelihood to take drugs and smoke. Additionally, it is known that early puberty in a girl increases the risk of osteoporosis in later life.

“There are several reasons why dairy products raise a woman’s hormone levels causing a variety of hormone-dependent problems from early onset of menstruation (menarche) to PMS and uterine fibroids - but one is unique to cow’s milk: cows are milked even while they are pregnant. As a result of the pregnancy, cows secrete high levels of estrogen into their milk.” Source: Janowski T., ‘Mammary Secretion Of Estrogens In The Cow’, Domest. Anim. Endocrinol. 2002 Jul; 23(1-2): 125-37.

Clearly, the way to avoid harmful IGF-1 hormones is to avoid dairy milk. You can easily switch to delicious and super-nutritious non-dairy milk. This can have a dramatic beneficial effect on health. Making non-dairy milk is quick and easy, plus you get the added bonus of saving money. See below for details of a free ebook showing how to make non-dairy milk.

At this time of year, we can use every last tip to help avoid holiday weight gain. So here are 5 fat loss tips for beginner & advanced readers.

1) Don’t drink liquid calories.

Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat.

You must also limit your alcohol intake - especially if you are adding mix to drinks…that is a double calorie bomb! A single “Jackand Coke” is over 200 calories (100 calories from booze and 100 calories from mix).

2) Forget about fast food.

Eating at fast foods restaurants means nothing but one thing: fat. You will not find healthy food at a fast food restaurant.

And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor-especially the protein.

It will not be easy to change the kind of food you eat. And what will be harder is to prepare your own meals. Why should you have to do it so? Because there’s no better way to know what exactly you are taking into your mouth.

As i told you, it may be hard at the beginning, but that food will be fresh as no other, will taste better (a lot better than fast food), and, the most important thing, it will be healthier. It will make you more alert, it will not make you want to have an afternoon nap at your desk.

Make one small improvement to your nutrition everyday for the rest of your life.

3) Eat more vegetables and fruits.

If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).

Consume fiber-rich fruits and vegetables.

You can try with nuts, but choose natural or dry-roasted nuts instead of roasted in oils nuts. The last ones are a possible source of trans fats.

Don’t panic…this small amount of nuts won’t make you fat, but will fill you up and help you lose weight.

5) Exercise.

There are workout sistems efficient and effective. If you are looking for an easy to follow, stick with some sistems like the Turbulence Training fat burning workout system.

Just train consistently, it doesn’t matter if you train in the morning before or after breakfast, or at night before or after dinner, or at 1pm on days when the moon is in line with Saturn…don’t worry about the details.

6) BONUS TIP: Sitting around watching the TV and snacking, is not the best thing to do after a big meal. Go for a walk, this will help you control your cholesterol and triglycerides.

You may be wondering if your decision to give up meat is the right one. So how will it change things in your life and for the planet? It might be true that one extra person won’t make a huge statistical difference in a world of meat-eaters.

It is true just one person won’t make a huge difference but if you multiply this by millions of people who make the choice then the effect becomes much more significant. A classic example of this is illustrated by the amount of heart disease in the USA that meat-eaters suffer from.

Heart disease and circulation problems generally are mainly the result of cholesterol which is found in eggs, dairy foods and of course, meat. According to Earth Save, the average vegetarian has about a quarter of a chance of having a heart attack as the average person.

The risk of a heart attack for vegans is even lower with only a one in ten chance of having a heart attack against those of a person who eats meat. But these are not the only health benefits of choosing to be a vegetarian.

For instance, you won’t be exposed to nearly as many preservatives, which are common in meat and are linked to cancer. Of course vegetarians will not be exposed to the number of additional hormones that are fed to cattle as part of their feed and will not experience some of the hormone problems people have because of this.

It is also much easier to avoid the consumption of lactose which many people have intolerance to, causing digestive conditions. In addition to health benefits you will receive as an individual by becoming a vegetarian, you will also reduce your share of the suffering human beings inflict on animals.

One particular study illustrates this point by claiming that the average American is responsible for the death (for food) of over two thousand seven hundred animals during their life. If you quit eating meat now, you could literally prevent the suffering and death of hundreds of animals over the course of a couple decades.

If you were also to give up dairy products and eggs, many battery hens and cows would not need to be used to feed you. So if you haven’t worked it out by now, yes we can all make a difference both individually and collectively which should show why becoming a vegetarian is so important. Many animal lives would be saved and your life would be improved with less chance of you developing cancer or a coronary heart condition.

“We dig our grave with our teeth.” This old saying sounds funny and odd, but unfortunately it is true. We are told from the time we are young that food provides calories or energy. But there’s so much more to food nutrition than that. Foods can make you feel healthier and younger - or they can make you deathly ill.

Nowadays, it is more important than ever to eat healthy. Certain healthy foods can help prevent heart disease or cause it. Healthy, wholesome foods can help you lose excess weight while junk foods cause you to get fat. Some foods nourish your hair and skin keeping them healthy and glowing while other foods don’t, causing them to fall out sooner than they should. If you think genes are the only factor, consider this; your food choices and nutrition intake will cause some genes to activate while others lie dormant.

By making easy changes to your diet, you can feel and look better while drastically reducing the risk for disease. In the long run, these dietary changes can cut your health care costs and reduce your chances of having to be dependent on medications later in life.

Knowing which foods to avoid can be easy. We all know what junk food is. The more processed the food, the less nutritious it may be. But, what should we eat? Here is a partial list of food that are high in nutrition to help you feel young and stay healthy.

Bananas contain vitamin c, magnesium and potassium and are a good source of fiber. They can strengthen the stomach lining against ulcers and since they are very high in potassium, they can help regulate high blood pressure.

Barley has traditionally been known as heart medicine in the Middle East. This grain can help reduce cholesterol levels and contains antioxidants important for cancer prevention. The dried grass of barley is also an excellent source of protein, vitamins and minerals.

Beans are well-known to help regulate blood-sugar levels. They are high in protein and fiber, which may help reduce your cholesterol levels by as much as 10%.

Blueberries are a great antibiotic. A handful of these sweet, tart berries can help stop harmful bacteria from attaching to the lining of the urinary tract. This can help prevent bladder infections.

Cinnamon is a strong stimulator of insulin activity therefore it is potentially helpful for those with adult-onset diabetes. In addition, it has been shown to help prevent blood clots.

Chili Peppers help your blood flow freely through your circulatory system helping to lower the risk of stroke and heart attack. They contain capsaicin, a substance that fights inflammation. Capsaicin is currently used for pain relief from arthritis and even psoriasis. Fitness enthusiasts have long used chili peppers to help fight fat by speeding up metabolism.

Dates are packed with minerals including iron, manganese, potassium, phosphorous, calcium, copper and magnesium as well as being high in fiber. These treats also contain a substance that acts as a natural aspirin.

Garlic has long been used to stimulate the immune system and kill off dangerous parasites. It is antibacterial, antifungal and antiviral, and helps your body eliminate toxic buildup including zinc and lead. The National Cancer Institute is studying garlic for it’s anti-tumor properties.

Ginger has long been known to relieve nausea. It is also anti-inflammatory helping to relieve pain and swelling due to rheumatoid arthritis and osteoarthritis. Researchers have also found it to be helpful to block the effect of certain substances which cause inflammation of the brain that leads to migraines. Other research has discovered ginger to have a similar effect as does aspirin on thinning blood clots.

Parsley is a great source of antioxidants that help fight carcinogens, including those found in tobacco smoke. It has long been known to cleanse the body by absorbing toxins and helping to move them out of the body.

Teas, especially green teas, are loaded with polyphenols, which help protect from free radical damage. Just 2 cups a day may lower a woman’s risk of ovarian cancer by up to 46%. And it helps reduce belly fat.

You can easily add many of these foods to your daily program. More and more research is finding how powerful whole foods are. This is probably why Hippocrates said “Let food be your medicine and medicine be your food.”

For beginners, getting into fitness can be intimidating and confusing. But it doesn’t have to be that way. In fact, getting fit is one of the most straightforward tasks you can attempt. Fortunately, reaching your fitness goals requires only two things; discipline (that’s up to you) and a set of simple guidelines (which I’m happy to provide).

To start, you must get a physical examination from your doctor. This is very important for all those that have high cholesterol, are obese or suffer from diabetes. Once this is done and your doctor approves your start of the fitness program you can then go to your personal coach at your gym to get a fitness assessment.

I know some people think this is a waste of time, but this si very important to your well being and success in your fat loss program. Your doctor can help you check any of the conditions mentioned and help you improve your lifestyle. Your doctor and your excersise coach must be part of your fat loss program team.

The benefits of your fitness test is about learning about your strenghts and weakness, not just to see how much body fat you have. If you want to success with your program you have to know what you are capable of.

The next secret is to walk, don’t run, to fitness success. If you want to pick up your University running workouts where you left them 10 years ago, that’s fine. But I guarantee you won’t last 10 days. And then it’ll be a dreary 355 days until you’re ready to try exercise again.

One unknown benefit of your fitness assesment is that it will give you a nice workout to start with. It will give you a real view of what your body is up to. Once you do your fitness test you will know what your body weakness are and what you can really do and you will learn to work under those limits.

Now for the fourth part, you have to define your goals. If you define a plan and stick to it you will have more success than just promissing to lose weight every now and then. If you don’t currently do any excersise, start with a basic program. Remember that your body didn’t get out of shape in a day, and it will take some time to work it up.

To start with your program, do only one set per muscle group. Add an additional set for each week until week 3. Lift a little more weight each week and always keep your plan, don’t try to push it. You will get sore muscles, which is normal, but you should try to stay low for now.

And now for 2 super secrets that will help keep you committed and consistent with your workouts and will finally help you lose fat for good.

First, get a social support team. This can be your family (like your spouse, kids, parents and brother) or your close friends. Don’t try to do it alone. They are part of your success. People respond better when they report to a person instead of a machine.

You also need to know that nutrition is the second most important factor for success in fat loss programs. That’s why you don’t need to train like a world-class athlete when you are starting to lose fat. Most of the fat you’ll lose in the early going is because you have chosen to make better nutritional choices. And if you don’t make better nutritional choices, even the best exercise program in the world isn’t going to help you achieve your fat loss goals.

Nutrition is a lot simpler than you think. Don’t over think things. See a nutritionist or listen to what your mother told you as a kid. Food choices should contain a large nutrient-to-calorie ratio. Dr. Phil (yes that Dr. Phil) calls this “High-Response Cost, High-Yield Nutrition”. And follow this rule: Don’t eat foods with added sugar or high-fructose corn syrup, but make sure to log your nutritional intake.

If you are consistent with this plan you will success at your fat loss plan this time. Make this your year to get back in shape.

Picture this scenario: You’ve been training your tail off for the past 4 months, trying to pack on as much muscle size as you possibly can. You’ve bulked up considerably and are quite happy with the size you’ve been able to achieve. There’s just one problem… Along with all of that solid, lean muscle you’ve gained, you notice that you’ve also packed on some excess body fat in the process.

Let’s face it, no matter how “huge” you might be, no one wants to be walking around with a soft, smooth and flabby body. There are a lot of myths floating around about what it really takes to get defined muscles. After most trainees have finished their “bulking” phase, they decide that it’s time to “cut down” the excess body fat that they gained due to their high calorie, muscle-building diet. How do they usually do this? They lighten up the weights and perform higher reps.

This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”. Do you want to know the reality behind the “light weight and high reps” method of obtaining a ripped and defined physique? It is completely, totally and utterly dead wrong.

It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamt up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym. Let me clear this up once and for all: you cannot spot reduce. In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.

You can use the bench press, squat, standing curl, pull-up, military press, and deadlift to stimulate the most muscle growth. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to become more “ripped”. Training with weights builds muscle mass, end of story.

How is it possible then to achieve a nice, large, hard muscle? Muscle definition only involves your actual diet and body fat percentage. If you low down your body fat percentage you’ll make your muscles more visible. You can reduce your body fat in two ways:

1) Modify your diet. Try eating smaller meals more frequently throughout the day. In this way you will keep you body in a constant fat burning state because your metabolism will be raised, in a natural way.

2) Perform proper cardio workouts. Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. Reduce your body fat simply by burning off all the excess fat you can with 15-minute cardio workouts performed 3-5 times per week at higher levels of intensity.

So, that’s all you have to do. “Light weight and higher reps”, leave that in the past, follow these simple steps and i guarantee that you’ll see the definition that you are looking for.