Cardio is it best before, after, another day, is it right at all?  All these are legitimate questions and have to be answered a bit differently for different circumstances.

First off, this is a very general rule to go by, and takes 1st precedence.

Resistance training should always take priority over cardio. Here's why....

The long term gains of increased LBM (lean body mass) and increased secretion of hormones like GH and test far outweigh the calories burnt during a cardio session..  By doing cardio before weights you are simply reducing the amount of glycogen available that could have been used more effectively to fuel your muscles throughout the weight training session...This point cannot be stressed enough.

Here are the top 3 scenarios for doing weights and cardio in order of importance:

#1 - On non-weight training days
#2 - weights in the am and cardio in the pm
#3 - light-cardio after weights

Now, that being said, here are a couple scenarios that are most proposed/asked about by folks, so different protocols need/can be effective. For the person who is lean and wanting to save muscle mass while burning fat, then the above scenarios cannot be altered in any way! You are asking for loss of lean tissue if you do cardio on an empty stomach or any such nonsense. You are already into a catabolic state from the overnight fast, and you are compounding this by doing cardio without fuel. Cortisol will be running rampant, and eating at your lean tissue for fuel. The body is very adept at breaking down amino acids for glucose, and will greedily do so. Cortisol will liberate amino acids to produce glucose (glucose cannot be synthesized from fats) and can lead to muscle loss. Some  would propose the best scenario here would be to treat your cardio session as you do your resistance training session. Albeit a different PWO formula (protein/fiber/fats will fit the bill here, no impact on insulin, thus keep any lypololysis induced during your cardio session intact)), but still with the same intensity and purpose. You wouldn't dream of working out on an empty stomach, would you? Never work out on an empty stomach. True, you will burn a buttload of calories, but they will be as much lean tissue as fat. Never sacrifice lean tissue (long term results) for a short term fix.

It is also perfectly fine to do a ?warm up? session of cardio before your weight training session if you are mid range, not real lean but not lots of fat stores either. But, here you are on that borderline of getting a lean hard body, and building lean tissue should be your number one priority. But make sure this is no more than a warm up, just to get blood flowing. 5 minutes at most should suffice. I personally prefer to warm up with the exercise I am going to do?i.e?weights.

Now, on the other hand, if you have plenty of fat to spare, it can really become a non issue. I believe this is/should be obvious. You can do your cardio even before if you like, or even on an empty stomach, as in this case total calorie burn is your issue and not saving lean mass, for you probably don't have enough to save or you have as stated plenty of fat stores to give up. Your body will freely give up fat stores in this case, but still, make your weight session your priority as per the long term benefits.

But, no matter what your physique may be at the time, do not center your workout around cardio. Make certain you incorporate resistance training, as this will in the long run be your best friend in the battle of the bulge. Lean tissue is a fat burner 24 hrs. per day, a cardio session ends when you stop doing it.

UPON RISING

• 1/2 lemon squeezed into a glass of warm water
• 1 tablespoon of bentonite clay and 1 tablespoon of ground flaxseeds in a glass of water

BREAKFAST

• breakfast smoothie made with pear, rice milk and rice protein powder
• supplements: vitamin C

SNACKS

• apple juice diluted with water
• water
• vegetable broth
• supplements: milk thistle
• celery sticks and hummus

LUNCH

• chunky vegetable soup made with vegetable stock and your choice of vegetables
• steamed broccoli with sesame seeds and beets sprinkled with lemon juice on brown rice
• apple sauce
• supplements: multivitamin

SNACKS

• dandelion root tea
• carrot sticks with hummus dip
• water
• supplements: milk thistle

DINNER

• curried lentils on quinoa
• salad with mixed greens, red peppers, artichokes and sprouts drizzled with salad dressing of garlic, lemon juice and olive oil
• vegetable broth

BEFORE BED

• 1 tablespoon of bentonite clay and 1 tablespoon of ground flaxseeds in a glass of water

Two methods of meditation

People who meditate have long known that this practice has positive health benefits that include improved energy and calmness of mind.

Research shows that meditation also increases levels of melatonin, an important hormone that supports the immune system, promotes deep and restful sleep, slows cell damage and aging, improves energy and may even inhibit the growth of cancer cells.

Here are two meditation techniques that are based on those used in research studies. For maximal benefit, try to meditate for twenty minutes to half an hour before you go to sleep using the technique that feels more comfortable for you.

Mindful Meditation

1. Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck and back straight but not stiff. Try to put aside all thoughts of the past and the future and stay in the present.

2. Become aware of your breathing, focusing on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall, the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different.

3. Watch every thought come and go, whether it be a worry, fear, anxiety or hope. When thoughts come up in your mind, don't ignore or suppress them but simply note them, remain calm and use your breathing as an anchor.

4. If you find yourself getting carried away in your thoughts, observe where your mind went off to, without judging, and simply return to your breathing. Remember not to be hard on yourself if this happens.

5. As the time comes to a close, sit for a minute or two, becoming aware of where you are. Get up gradually.

Relaxation Response

1. Find a quiet place and sit in a comfortable position. Try to relax your muscles.

2. Choose a word or phrase that has special meaning to you and makes you feel peaceful. Or you can try the words "Ham Sah," a Sanskrit mantra meaning "I am that."

3. As you breathe in, slowly produce the sound "hammm" as if you are sinking into a hot bath. As you exhale, slowly produce the sound "saah," which should feel like a sigh.

4. Breathe slowly and naturally. Inhale through your nose and pause for a few seconds. Exhale through your mouth, again pausing for a few seconds.

5. Don't worry about how well you are doing and don't feel bad if thoughts or feelings intrude. Simply say to yourself "Oh well" and return to your repetition.

6. As the time comes to a close, continue to be aware of your breathing but sit quietly. Becoming aware of where you are, slowly open your eyes and get up gradually.

Castor oil has a long history of traditional medical use dating back to ancient Egypt. Derived from the castor bean (Ricinus communis), the oil was once used internally as a laxative but is now primarily used externally due to its potential toxicity.

How it works

A castor oil pack is placed on the skin to increase circulation and to promote elimination and healing of the tissues and organs underneath the skin. It is used to stimulate the liver, relieve pain, increase lymphatic circulation, reduce inflammation, and improve digestion.

How it is made

Castor oil packs are made by soaking a piece of flannel in castor oil and placing it on the skin. The flannel is covered with a sheet of plastic, and then a hot water bottle is placed over the plastic to heat the pack.

A castor oil pack can be placed on the following body regions:

·  The right side of the abdomen to stimulate the liver. Castor oil packs are often recommended as part of a liver detox program.

·  Inflamed and swollen joints, bursitis, and muscle strains.

·  The abdomen to relieve constipation and other digestive disorders.

·  The lower abdomen in cases of menstrual irregularities and uterine and ovarian cysts.

Safety precautions

Castor oil should not be taken internally. It should not be applied to broken skin, or used during pregnancy, breastfeeding, or during menstrual flow.

Materials

• Three layers of undyed wool or cotton flannel large enough to cover the affected area
• Castor oil
• Plastic wrap cut 1-2" larger than the flannel (can be cut from a plastic bag)
• Hot water bottle
• Container with lid
• Old clothes and sheets. Castor oil will stain clothing and bedding.

Method

1. Place the flannel in the container. Soak it in castor oil so that it is saturated, but not dripping.

2. Place the pack over the affected body part.

3. Cover with plastic.

4. Place the hot water bottle over the pack. Leave it on for 45-60 minutes. Rest while the pack is in place.

5. After removing the pack, cleanse the area with a dilute solution of water and baking soda.

6. Store the pack in the covered container in the refrigerator. Each pack may be reused up to 25-30 times.

Frequency of use

It is generally recommended that a castor oil pack be used for 3 to 7 days in a week to treat a health condition or for detox

This digestive system cleanse is suited for first-timers, as a pre-cleanse before a fast, for people with mild digestive symptoms, or as a general preventative measure. This duration of this cleanse is usually two to three weeks.

Instructions

1. Activated charcoal

Activated charcoal binds intestinal toxins and unfriendly microbial growth and excretes them in the stools. 500-600 mg three times per day 1 hour before or 2 hours after meals and medication.

2. Bentonite clay

If activated charcoal is unavailable, bentonite clay can be used. Bentonite is a type of edible clay that acts as a bulk laxative by absorbing water to form a gel. It binds toxins such as pesticides and helps to carry them out of the colon.

Bentonite clay can be found at the health food store. 1 tablespoon liquid bentonite 2-3 times per day 1 hour before or 2 hours after meals and medication.

3. Psyllium

Psyllium is a dietary fiber that supports normal bowel function. It cleanses the mucus lining of the intestines and increases the bulk of the stools. 1 teaspoon psyllium powder three times per day. Stir psyllium into 8 oz water and drink immediately. Take with activated charcoal or if using bentonite, stir it into the psyllium water.

4. Probiotics

The digestive tract maintains a balance between healthy and potentially harmful micro-organisms. Probiotics, the supplement form of healthy micro-organisms, have been used for many years to increase the proportion of protective bacteria and for the prevention and treatment of many health conditions. 1 capsule three times per day.

Continue taking probiotics for several weeks after the cleansing period is over. Here are some things to look for in a probiotics supplement:

The most common strains of probiotics are Lactobacillus acidophilus for the small intestine and Bifidobacterium bifidum for the large intestine. Look for a combination of the two strains.

Probiotics should always be refrigerated before and after opening.

Each capsule or dose should contain more than 1 billion viable bacteria. The minimum therapeutic dose is suggested to be 108-109 cells per day. More bacteria per capsule or dose is preferable, since the bacteria must survive during shelf life and then after ingestion, during transit through the acidic conditions of the stomach and hydrolytic enzymes and bile salts in the small intestine.

. Diet Foods to Enjoy

FRESH FRUIT

FRESH VEGETABLES -- except corn, which can be an allergenic food. Great detox foods include broccoli, cauliflower, broccoli sprouts, onions, garlic, artichokes, beets, red and green vegetables. Approximately 40% of your diet should be fruits and vegetables.

RICE -- Rice is easily digested by most people. Choose brown or basmati rice, rice cakes, rice crackers and rice pasta.

QUINOA, AMARANTH, MILLET, BUCKWHEAT -- can be used instead of rice. They can be purchased at a health food store.

BEANS -- Split yellow and green peas and lentils are easy to digest and require less soaking time. Other beans include kidney beans, pinto beans, mung beans, garbanzo beans (chickpeas) and adzuki beans.

NUTS and SEEDS -- Unsalted nuts, seeds and nut butters can be sprinkled over any meal. Includes flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews and walnuts. Avoid peanuts.

FISH -- Poached, broiled or steamed fish in moderation.

EXTRA-VIRGIN OLIVE OIL, GRAPESEED OIL

CONDIMENTS -- Vegetable salt, sea salt, vinegar, naturally fermented soy sauce or tamari, any culinary herbs or spices, limited amounts of honey.

HERBAL TEA -- Herbal non-caffeinated teas, except green tea.

WATER, LEMON WATER, JUICES, RICE MILK

HIGH-FAT Foods to Avoid

SUGAR -- Refined sugar and mixtures containing refined sugar including sucrose, dextrose, corn syrup, brown sugar, turbinado. Avoid artificial sweeteners.

DAIRY PRODUCTS -- Milk, eggs, butter and other dairy products.

WHEAT -- Wheat and products containing wheat.

CORN -- Corn and all corn products

YEAST

CAFFEINE -- Coffee, both regular and decaffeinated, black tea, green tea and other drinks containing caffeine.

RED MEAT

ALCOHOL

FOOD ADDITIVES AND PRESERVATIVES

CHOCOLATE

The Good Things

Vegetable Broth

Vegetables in this alkaline vegetable broth contain minerals that are necessary for tissue cleansing. Drink 2 cups per day.

Fluids

Adequate fluids are essential when taking psyllium, activated charcoal, or bentonite clay. Drink 8-12 glasses per day. When calculating total fluid intake per day, be sure to include intake of herbal tea and alkaline broth.

Contrast showers

The contrast between hot and cold water increases circulation, promotes detoxification and strengthens the immune system. This helps bring nutrients, oxygen and immune cells to damaged and stressed tissues and carries away metabolic waste, inflammatory by-products and other toxic substances.

Start with three minutes of hot water followed by less than one minute of cold water. Repeat this pattern at least once, always finishing with cold (e.g. 3 minutes hot - 1 minute cold - 3 minutes hot - 1 minute cold).

Foods to Enjoy

• FRESH FRUIT -- Go easy on grapefruit. A compound in grapefruit called naringin can significantly inhibit liver detoxification enzymes and should be avoided during detoxification.
• FRESH VEGETABLES -- except corn, which can be an allergenic food. Great detox foods include broccoli, cauliflower, broccoli sprouts, onions, garlic, artichokes, beets, red and green vegetables.
• RICE -- Rice is easily digested by most people. Choose brown or basmati rice, rice cakes, rice crackers and rice pasta.
• QUINOA, AMARANTH, MILLET, BUCKWHEAT -- can be used instead of rice. They can be purchased at a health food store.
• BEANS -- Split yellow and green peas and lentils are easy to digest and require less soaking time. Other beans include kidney beans, pinto beans, mung beans, garbanzo beans (chickpeas) and adzuki beans.
• NUTS and SEEDS -- Unsalted nuts, seeds and nut butters can be sprinkled over any meal. Includes flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews and walnuts. Avoid peanuts.
• FISH -- Poached, broiled or steamed fish in moderation.
• EXTRA-VIRGIN OLIVE OIL
• CONDIMENTS -- Vegetable salt, sea salt, vinegar, naturally fermented soy sauce or tamari, any culinary herbs or spices, limited amounts of honey.
• HERBAL TEA -- Herbal non-caffeinated teas, except green tea.
• WATER, LEMON WATER, JUICES, RICE MILK

  Foods to Avoid

• SUGAR -- Refined sugar and mixtures containing refined sugar including sucrose, dextrose, corn syrup, brown sugar, turbinado. Avoid artificial sweeteners.
• DAIRY PRODUCTS -- Milk, eggs, butter and other dairy products.
• WHEAT -- Wheat and products containing wheat.
• GLUTEN -- All gluten-containing grains, including barley, oats, rye, spelt and kamut. Some people are sensitive to gluten, a protein fragment in these grains.
• CORN -- Corn and all corn products
• YEAST
• CAFFEINE -- Coffee, both regular and decaffeinated, black tea, green tea and other drinks containing caffeine.
• ALCOHOL
• FOOD ADDITIVES AND PRESERVATIVES
• CHOCOLATE
• HIGH-FAT FOODS

Daily Must Do's

• Drink a minimum of 8 glasses of water per day. Water is essential to clear waste from the blood. Thirst is often mistaken for hunger.
• Do not drink liquids around mealtime.
• Dilute fruit juice with 50% water.

Take the time to chew food well, especially grains.

This is a two week plan that supports detox by increasing elimination from the body, cleansing the colon, enhancing circulation to clear toxic substances, eliminating foods from the diet that require detoxification or are allergenic, and providing nutrients to support and protect the liver which is the main organ involved in detox.

INCREASING ELIMINATION
Elimination of stools and urine is the body's primary method of getting rid of toxic substances. Especially important during detoxification, regular bowel movements decrease the likelihood that toxins will be reabsorbed into the body.

BENTONITE CLAY and FLAXSEEDS assist with this process. Bentonite is a type of edible clay that acts as a bulk laxative by absorbing water to form a gel. It binds toxins such as pesticides and helps to carry them out of the colon. Flaxseeds also absorb water and expand in the colon, allowing toxins and mucus to be removed. In addition, flaxseeds have been found to lower cholesterol levels.

Take one tablespoon of liquid bentonite and one tablespoon of ground flaxseeds in a glass of water first thing in the morning (wait at least 1/2 hour before eating) and before bed. Drink at least 8 glasses of water per day or constipation may result. If flaxseed is unavailable, psyllium or oatbran can be substituted. Bentonite intake should be reduced and timed away from medication intake as it may interfere with absorption.

LEMON JUICE in water also has a slightly laxative effect and stimulates the digestive juices. Squeeze half a lemon into warm water and drink immediately after rising in the morning, before having the bentonite clay and flaxseed drink.

NUTRIENTS AND SUPPORT FOR YOUR LIVER, KIDNEY AND GALLBLADDER
The liver requires nutrients for detox. In addition, increasing the flow of bile is an important part of detox because bile carries stored fat-soluble toxins away from the liver to be excreted in the stools. Signs of poor bile flow include constipation which may be aggravated by fiber supplements, flatulence, dry skin and hair, indigestion 1-2 hours after eating, indigestion after fatty foods and small, hard stools.

MULTIVITAMIN -- Choose a high-potency multivitamin with selenium, molybdenum, zinc and copper.

CHOLINE and METHIONINE -- Known as lipotropic factors, the supplements choline and methionine help to regulate fat metabolism and increase bile flow.

VITAMIN C -- A water-soluble vitamin, vitamin C is an antioxidant that supports detoxification. It may also help to decrease some of the side effects of detoxification, such as headache or nausea.

MILK THISTLE -- This herb has many positive effects on the liver. It is an antioxidant, assists in liver cell regeneration, and is used after exposure to chemical and industrial pollutants or adverse effects from excess alcohol or fat consumption.

ARTICHOKES -- Contains plant compounds known as caffeoylquinic acids, which increase the flow of bile and help to digest fats.

BEETS -- Beets contain betaine, which promotes the regeneration of liver cells and the flow of bile. It also has a beneficial effect on fat metabolism.

BROCCOLI -- Broccoli and other members of the brassica family (cabbage, cauliflower, Brussels sprouts, kale, kholrabi) support the liver's detoxification enzymes.

FRESH FRUITS and VEGETABLES -- Food sources of vitamin C and glutathione, which are essential for detox.

PROTEIN -- Protein is required by the liver for detoxification. Beans, nuts, seeds, quinoa, protein powder. Some people may choose to eat fish in moderation.

ONIONS and GARLIC -- Rich in sulfur-containing compounds. Involved in sulfation, the main detoxification pathway for environmental chemicals and certain drugs and food additives. Helps with the elimination of harmful heavy metals from the body.

DANDELION ROOT -- Increases the flow of bile. Can be taken as a tea.

Certain foods are inherently gas-producing. Gas-producing foods include beans, cabbage, onions, brussels sprouts, cauliflower, broccoli, fluffy wheat products such as bread, apples, peaches, pears, prunes, corn, oats, potatoes, milk, ice cream, and soft cheese.

Foods that produce minimal gas include rice, bananas, citrus, grapes, hard cheese, meat, eggs, peanut butter, non-carbonated beverages, and yogurt made with live bacteria. Medical Disease

When someone has persisting bloating and flatulence, lab tests and x-rays are first conducted to exclude the presence of medical disease. Colorectal cancer often presents with the symptoms of abdomen discomfort and bloating. Celiac disease and inflammatory bowel disease may have similar symptoms. It is important to remember that gas and bloating are vague symptoms that can be associated with many medical diseases, so consultation with your primary care provider should always be the first step.

Treatment Strategies

1. Eat 5 smaller meals instead of three large meals.

2. Avoid high-fat meals. In general, fat intake should be about 30% of total dietary intake and should include plenty of monounsaturated and essential fats. Unhealthy saturated or hydrogenated fats should be limited.

3. Consult your primary care provider to rule out the possibility of fat malabsorption. Signs of fat malabsorption include loose and light-colored stools.

Odorous Flatulence and Gas

Gas that has a strong odor usually results from the metabolism of sulfur-containing proteins and amino acids in the intestines.

Treatment Strategies

1. Chew meat and other protein foods carefully. Avoid excessive protein in your diet.

2. Taking activated charcoal tablets can help to remove the odor.

3. Chronic malodorous gas may be a sign of difficulty digesting protein. Consult a naturopathic doctor or other qualified professional to evaluate your level of stomach acid, pancreatic enzymes, and colonic bacteria.

Causes and Treatment of Intestinal Bloating, Intestinal Gas and Flatulence

Any way you pass it, excessive bloating and flatulence are no fun. Flatulence can cause social embarrassment, discomfort and pain when accompanied by intestinal bloating. Find out the causes of excessive flatulence, gas and bloating and learn about treatment strategies.

Swallowed Air

Some people habitually swallow air, a practice referred to as aerophagia. They are usually unaware that they do this, and the cause is often anxiety-related.

The gas swallowed is composed mainly of oxygen and nitrogen. Most of the swallowed oxygen is absorbed by the mucous lining of the gut or is used up by colon bacteria. Very little appears in the flatus.

In contrast, nitrogen is poorly absorbed by the mucous lining and most of the swallowed nitrogen appears in the flatus.

Treatment Strategies

1. Self-awareness of aerophagia. Conscious breathing.

2. Relaxation techniques to reduce anxiety.

3. Avoid lying down after eating. Gas from the stomach passes into the intestines more readily in this position.

If you suffer from irritable bowel syndrome then Atkins diet is not for you.  The lack of carbs in a IBS sufferer would be detrimental.

Mouth

Digestion of food begins in the mouth. Chewing breaks food down into smaller particles so it can be digested. If people do not chew food thoroughly because they eat quickly or have tooth problems, they increase the burden on the digestive organs. Saliva contains the digestive enzyme amylase, which begins breaking down starchy foods as soon as they enter the mouth.

Stomach

The stomach mechanically mixes food. It also releases substances that chemically break down food, such as hydrochloric acid. Hydrochloric acid, often called stomach acid, plays a key role in the stomach. It helps digest proteins, fat, vitamins, and minerals, maintains the acidity of the stomach, and helps kill bacteria, viruses, and parasites.

Small Intestine

Enzymes from the pancreas and small intestine are released into the small intestine to digest and absorb carbohydrates, fat, and protein. In addition, bile salts secreted from the gallbladder help with the digestion and absorption of fats and the fat soluble nutrients vitamin A, D, E, and K.

The small intestine is the primary organ involved in the absorption of nutrients. Anything that interferes with the secretion of enzymes or bile salts, or disrupts the absorptive walls of the small intestine, such as inflammatory bowel syndrome, chronic antacid use, chronic diarrhea, pancreatic insufficiency, or celiac disease, may result in vitamin deficiencies and fat malabsorption.

Large Intestine

By the time food reaches the colon, most of the nutrients have already been absorbed, leaving indigestible fiber and water. The large intestine absorbs water, electrolytes, and a few vitamins. The length of time taken for food to pass through the colon largely depends on fiber intake. Mucus is secreted to protect the cells lining the colon from physical trauma and bacterial toxins.

The more "2's" you have, the greater your need for a detox.

These symptoms can result from many medical conditions, many of which cannot be adequately helped by a detoxification diet. For example, a high score on this quiz does not rule out the possibility of hypothyroidism. It is important to consult a qualified health care practitioner before attempting this diet.

No=0 Rare=1 Often=2

1. Do you feel tired, lethargic or sluggish? 0 1 2
2. Do you have difficulty concentrating or have slow or fuzzy thinking? 0 1 2
3. Do you feel depressed or have mood swings? 0 1 2
4. Do you get more than one or two colds per year? 0 1 2
5. Do you get post-nasal drip, congestion or "stuffed up" in your nose or sinuses? 0 1 2
6. Do you have bad breath, a coated tongue or a bitter or metallic taste in your mouth? 0 1 2
7. Do you have body odor? 0 1 2
8. Do you have strong smelling urine? 0 1 2
9. Do you have trouble sleeping or feel unrefreshed upon waking? 0 1 2
10. Do you have sore muscles or joints? 0 1 2
11. Are your nails weak or brittle? 0 1 2
12. Do you have dark circles under your eyes? 0 1 2
13. Do you have digestive disturbances such as bloating, gas or indigestion a couple hours after eating? 0 1 2
14. Do you have less than one bowel movement per day? 0 1 2
15. Do you feel anxious or stressed out? 0 1 2
16. Are you sensitive to odors, foods or chemicals? 0 1 2
17. Do you have allergies? 0 1 2
18. Do you have eczema, dry skin, acne or skin rashes? 0 1 2
19. Do you gain weight easily? 0 1 2
20. Do you have food cravings? 0 1 2
21. Do you have pain or discomfort under your right ribcage? 0 1 2
22. Does dietary fiber cause constipation? 0 1 2

Do you feel like you're not as healthy as other people your age? 0 1 2

 Q: "How long should I stay on this diet?"

A: Two weeks is generally recommended, however, if you are starting out for the first time, one week is often suggested.

Q: How can I possibly fit this diet into my busy schedule?"

A: By planning in advance. Purchase all the groceries that you'll need to last you each week and cook ahead. For example, boil enough brown rice for a few days. Buy organic, additive-free juices and apple sauce instead of making your own. Keep snacks handy at work, such as rice crackers and hummus.

After three weeks of healthy and simple eating, most people notice improved mental clarity and performance and are better able to handle their busy schedules.

Q: "What about fasting as a method of detoxification?"

A: Fasting can be very effective for certain health conditions, under the supervision of a health practitioner. Some people may include a one to two day fast as part of a detox, however, after approximately 24 hours the liver's detoxification system becomes impaired, specifically, glutathione metabolism. In addition, toxins stored in the body may be released too quickly for the body to handle during a fast.

Q: "How will I feel on this diet? Are there any side effects?"

A: Some people may initially experience headaches, slight nausea, poor concentration, weight loss, skin rashes or chilliness. Gradually, people will notice an improvement, usually by the third or fourth day. Vitamin C helps to reduce these temporary side effects.

Q: "When is a good day to start this diet?"

A: If you work from Monday to Friday, begin on a Friday so you have the first few days to relax at home. These are usually the most difficult days.

Q: "Is there anyone who shouldn't try this diet?"

A: It is especially important to consult a qualified health care practitioner if you have a terminal or malignant illness, genetic disease, liver disease, cancer, autoimmune disease, hyperthyroidism, mental illness, diabetes, active alcoholism or drug addiction, eating disorder, are chronically underweight, take regular medications or are pregnant.

Q: "What happens after the detox?"

A: Many of the foods that were eliminated during this diet can be allergenic. A natural health practitioner can help to systematically reintroduce food groups (wheat, dairy, gluten, corn) and note reactions to identify the food groups that may be aggravating health conditions such as sinus congestion, fatigue, skin conditions, arthritis and bloating and constipation. Flare-ups can occur, so supervision is recommended. 

What is a detox diet?

 The purpose of detox is to neutralize and eliminate any compound in the body that can be toxic. Detox is a natural process occurring on a continual basis in the body, but because of the modern diet, the enormous number of chemicals we ingest daily, and the increase in chronic degenerative diseases, many people believe that regular detox is necessary.

A detox diet strengthens the organs involved in detox and releases stored toxins, expelling them through the organs of elimination: the skin, intestines, liver, lungs, kidneys and lymphatic system. A detox program may consist of a special diet, nutritional supplements, herbs, hydrotherapy, exercise, breathing techniques and/or sauna.

Where do toxins come from?

A toxin is a compound that can harm the structure or function of body cells and tissues. Toxins can come from the environment (alcohol, tobacco, pesticides, heavy metals such as mercury, food additives, oral contraceptives, and drugs). The body, during its normal functioning, forms by-products that could also have toxic effects if the body didn't neutralize them.

Can't the body handle these toxins on its own?

Many people in the medical community still see detox as a treatment for drug or substance addiction only. However, the rising prevalence of diseases such as cancer, chronic fatigue syndrome, multiple chemical sensitivity, attention deficit and hyperactivity (ADHD, ADD), and autoimmune disease plus the fact that there are few long-term studies on the cumulative health effects of all sources of toxins in our environment make periodic detox diets a prudent preventative measure.

In addition, we have to factor in the role that stress, sedentary lifestyles, use of prescription drugs and hormone therapies, and the increasing proportion of dietary fast food, saturated fats, salt and sugar play in our body.

What health conditions benefit from a detox diet?

Detox diets are believed to: 

• help prevent disease, especially when someone has prolonged exposure to chemicals or hormones (such as oral contraceptives)
• improve symptoms of low energy, joint pain, headache, pain, premenstrual syndrome, unhealthy skin, anxiety and irritability, frequent colds, heartburn, constipation, and gas.
• treat disease such as autoimmune disease, multiple chemical sensitivity, fibromyalgia, chronic fatigue syndrome, digestive disorders, heart disease, arthritis, attention deficit, and other chronic degenerative disease.

I have some of these symptoms. How do I start?

It is important to see a primary health care practitioner, such as your family physician, for a thorough assessment of your symptoms to ensure that you do not have a medical condition that requires treatment. Even serious disease, such as cancer, can present with seemingly minor symptoms such as fatigue and back pain or may only be detected by lab tests during routine physical examination.

How do I choose a detox method?

If you are trying a detox for the first time, it is best to start with a gentle cleanse. Detox diets can target the different organ systems involved in detoxification: the skin, liver, kidneys, intestines, lungs and lymphatic system. In general, it is usually recommended that you begin with the intestines. The reason for this is if you focus on the liver first, the stored toxic substances that are released from the body tissues may become reabsorbed if the bowels are not moving adequately enough to expel them and can monitor your progress throughout the program.

A natural health care practitioner can design a program that suits your needs by targeting specific organ systems. For example, a person with a skin condition may benefit from a program that addresses the liver, intestines, and skin.

How frequently should I detox?

Detox diets are generally recommended 1 to 2 times a year for general health improvement and prevention. For treatment of a specific condition, health practitioners may recommend it more frequently or may recommend a prolonged, supervised detox program.

Detox diets are best done in the warmer months, and they are usually not recommended more than three times per year.

What results will I notice?

In general, people notice improved energy, improved skin condition, regular bowel movements, improved digestion, and increased concentration and clarity. Improvement can also be assessed by measuring markers of disease, severity of symptoms and laboratory tests.

What should I do after I finish the diet?

A detox is a cleansing and eliminating process. After it is over, it is beneficial to rebuild and tonify your body with nutrients that support the function of the organs that have been cleansed. In addition, some of the practices that you learn during the program can be continued as a regular part of your lifestyle.

Is there anyone who should not try a detox diet?

People with kidney disease, liver disease, inflammatory bowel disease, heart disease, cancer or other serious disease should only attempt a new program with the supervision of a qualified health practitioner.

Should I stop my medication during a detox?

No. Do not stop taking any medication without consulting the

prescribing doctor or your family physician.

Are there any side effects of this diet?

Some people may experience headache, acne, weight loss, or fatigue during a detox. These symptoms usually diminish after a few days. For this reason, many people take time off work to begin a detox or start the diet on a Friday night.

ALWAYS CONSULT YOUR DOCTOR BEFORE DIETING

Have you seen Madeleine McCann?  

Any Information please contact your local police

department.  Thank you!

Foods High in Protein

Beef

Chicken

• Chicken breast, 3.5 oz - 30 grams protein
• Chicken thigh – 10 grams (for average size)
• Drumstick – 11 grams
• Wing – 6 grams
• Chicken meat, cooked, 4 oz – 35 grams

Fish

• Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
• Tuna, 6 oz can - 40 grams of protein

Pork

• Pork chop, average - 22 grams protein
• Pork loin or tenderloin, 4 oz – 29 grams
• Ham, 3 oz serving – 19 grams
• Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
• Bacon, 1 slice – 3 grams
• Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

• Egg, large - 6 grams protein
• Milk, 1 cup - 8 grams
• Cottage cheese, ½ cup - 15 grams
• Yogurt, 1 cup – usually 8-12 grams, check label
• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
• Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

• Tofu, ½ cup 20 grams protein
• Tofu, 1 oz, 2.3 grams
• Soy milk, 1 cup - 6 -10 grams
• Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
• Soy beans, ½ cup cooked – 14 grams protein
• Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

• Peanut butter, 2 Tablespoons - 8 grams protein
• Almonds, ¼ cup – 8 grams
• Peanuts, ¼ cup – 9 grams
• Cashews, ¼ cup – 5 grams
• Pecans, ¼ cup – 2.5 grams
• Sunflower seeds, ¼ cup – 6 grams
• Pumpkin seeds, ¼ cup – 19 grams
• Flax seeds – ¼ cup – 8 grams

Eat foods high in protein and with plenty of exercise you will see a difference.

All Photo's in this section (Bodybuilding men photo's) are free

 to download.  These photo's have been given to me by various

photographers, yahoo groups and news groups.  If for any

reason a photo is copyright protected please let me know and it

will be removed after proof of ownership.

Thank you.

http://uk.youtube.com/watch?v=cRjN4GlT1S0 

http://uk.youtube.com/watch?v=aTiP-dfzTLw

http://uk.youtube.com/watch?v=NZiU66On5bU

http://uk.youtube.com/watch?v=I2qpYNi_egI

http://uk.youtube.com/watch?v=1AzTAWgmSAc

http://uk.youtube.com/watch?v=JJn34ZCVz0c

http://uk.youtube.com/watch?v=9k6CA-KcsRE

http://uk.youtube.com/watch?v=Ljm1GKoCzEY

http://uk.youtube.com/watch?v=tEzzHpCJX40

http://uk.youtube.com/watch?v=I3cMw5C8ba4

http://uk.youtube.com/watch?v=JTODIHd51Vk

Thanks and have a great day! - Deborah Hamilton

Thank you to all of you who admired the GD Graphics bodybuilding art work and asked to have them displayed to music.  Just click the link above.

Thank you again for all your kind comments. Have a great day! - Deborah Hamilton.

Kind Regards - Deb

Thank you for all your e-mails wishing me well during my operation.  I had my gallbladder removed last Tuesday (20st March) just over a week later and I am feeling much better and ready to train again.  I was quite surprised at the number of you who wrote to me telling me you also are waiting for the operation and are worried about it.... Don't be, It's simple straight forward and nothing to worry about.  I was fortunate to have keyhole surgery which consisted of four little cuts on your tummy, the next day I went home and a week later, I'm feeling better than I have in a long time.

The Operation

The laparoscope is put into your body through a tiny cut made just below your navel. Your doctor can then see your gallbladder on a TV screen and do the surgery with tools inserted in 3 other small cuts made in the right upper part of your abdomen. Your gallbladder is then taken out through one of the incisions. With laparoscopic cholecystectomy, you may return to work more quickly, have less pain after surgery, have a shorter hospital stay, and have a shorter recovery time. Unlike traditional surgery, laparoscopic surgery to remove the gallbladder can be done without cutting the muscles of your abdomen. The incision is also much smaller.  So really that's all there is too it. - Good luck to all who are having your operations soon and I wish you all a speedy recovery. - Deb

 Dehydration hurts your performance, and slows your ability to recover for the next workout. Continuing to run when dehydrated can lead to heat stroke and death.

To better understand the dangers of dehydration, let's take a look at what happens in the body when you run on a warm day. First, your body automatically sends more blood to the skin for evaporative cooling, leaving less oxygen-rich blood going to your leg muscles. 

Second, the warmer it is, the more you sweat, and the more your blood volume decreases. Less blood returns to your heart, so it pumps less blood per contraction. Your heart rate must increase, therefore, to pump the same amount of blood. The result is that you cannot maintain as fast a pace on a warm day.

Worst of all, dehydration tends to catch you unawares. If you replace a little less fluid than you lose each day, after a few days you will run poorly but may not know why. Exercise physiologist and marathoner Larry Armstrong, Ph.D., induced dehydration equal to 2% of body weight in runners and observed a 6% decrease in speed over 5K or 10K. That's a 3% decline in performance for each 1% decrease in bodyweight due to dehydration.

It is not unusual to lose 3-4 pounds of water per hour when running on a warm day. At this rate, after 2 hours a 150 pound runner would lose 6-8 pounds, representing a 4-5% loss in bodyweight and a 10-15% decrement in performance. That's about an extra 1 minute per mile. Losing more than 4-5% of your bodyweight, however, could do even more serious damage to your body.

Thank you and Take Care,

Debbie.

Lie down and place hands under your butt with your back and waist flat on the floor. Raise legs straight up. Push your butt up and lower it down slowly.

You should feel tension in your lower abs, below the navel. Try to make 3 sets of 20 repetitions. Rest for 60 seconds, lying fully relaxed and breathe deeply. Good luck and take care - Deb.

Here are some exercises that will help you stay fit during your pregnancy.

Remember: Before you start any exercise program, consult with your health care provider. Your health care provider can give you personal exercise guidelines, based on your medical history.

Stretching Exercises

Stretching exercise make the muscles limber and warm. Here are some simple stretches you can perform before or after exercise.

• Neck rotation. Relax your neck and shoulders. Drop your head forward. Slowly rotate your head to your right shoulder, back to the middle and over the left shoulder. Complete four, slow rotations in each direction.
• Shoulder rotation. Bring your shoulders forward and then rotate them up toward your ears and then back down. Do four rotations in each direction.
• Swim. Place your arms at your sides. Bring your right arm up and extend your body forward and twist to the side, as if swimming the crawl stroke. Follow with left arm. Do the sequence ten times.
• Thigh shift. Stand with one foot about two feet in front of the other, toes pointed in the same direction. Lean forward, supporting your weight on the forward thigh. Change sides and repeat. Do four on each side.
• Leg shake. Sit with your legs and feet extended. Move the legs up and down in a gentle shaking motion.
• Ankle rotation. Sit with your legs extended and keep your toes relaxed. Rotate your feet, making large circles. Use your whole foot and ankle. Rotate four times on the right and four times on the left. - Take care - Deb

•  

 

 On Friday I was sent to hospital yet again with suspected Pancreatitis, I have already been diagnosed with having several large gallstones, which is just my luck as training is going so well at the moment.  Unfortunately due to feeling very weak from not being able to eat a thing (and the pain it causes in the chest and stomach is unbearable), I am unable to exercise as I would like, if at all at the moment. It is with regret that I am going to have to take some time out to prepare myself for an operation very soon.  On that note I would like to wish you all happy training and keep up the good work. Take care. -Deb

L.T.T.(Lateral thigh trainer) - This looks easy on the t.v. But I can tell you that it's hard work, it takes a lot of getting use too. The first time, I ever tried this I only managed two minutes max. Your thighs ache and it's very laborious. - Don't give up though, stick with it, in time you will get use to it and will be able to do more. Try 20 then up it by 5 the next time you try it and so on..... Good Luck! Take Care - Deb

Crunchy Nut Cornflake Diet

This was just an experiment at first, I wanted to see if this breakfast diet really works! - Well.. It does! I tried it for eight days and I couldn't believe the results. It's hard going, but stick to it and you too can shed pounds.... The weight I put on over the Christmas season, I have lost in just eight days.

Breakfast/Lunch/Dinner/

Crunchy nut cornflakes - semi skimmed milk. Water.  Try to drink at least three pints of water a day.

Exercise with this diet is a must. This diet is not recommended for more than eight days. - Good Luck! 

- Debbie.

Warm up for 10 mins.

100 Abdominal crunches/ Six second abs does the job in half the time. 

100 - Hammer curls (50 each arm) 12 kg

50 - Military Press - Barbell - 25kg

Cardio 400 cals - Exercise Bike.

5 Mile run - REST......

Take the weekend to rest and recover. Take care - Debs

• Don't be afraid to ask for help.
• Ask family and friends not to smoke around you.
• Wash your clothes to get rid of the smell of smoke.
• Decide you'll only smoke during odd or even hours of the day.
• Write down the reasons you want to become a non-smoker.
• Each day, postpone the lighting of your first cigarette by one hour.
• Ask your partner or friend to stop with you - make a contract with each other.
• Keep busy on the day you plan to stop. Go to the cinema, take some exercise, tie up some loose ends in your life!
• Make a date and stick to it. Write up a plan of action and consider methods available to you.
• Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone.
• Change to a brand that is low in tar and nicotine a couple of weeks before your target date.
• Decide how many cigarettes you'll smoke during the day. For each additional cigarette, give a pound to your favourite charity.
• Smoke only those cigarettes you 'really want'. Catch yourself before you light up a cigarette out of pure habit.
• Don't empty your ashtrays. This will remind you of how many you DO smoke - the sight and smell of stale cigarettes butts will be very unpleasant.
• Don't think of never smoking again. Think of 'stopping' in terms of one day at a time.

Positive steps

• Get more active: Walk instead of driving or taking the bus. Use the stairs instead of the lift. Exercise helps you relax and boosts morale.
• Change your routine and try to avoid danger areas - it's tough, but pubs and alcohol are real triggers.
• Find activities that make smoking difficult (gardening, exercise, washing the car, taking a shower).
• Spend as much free time as possible in places where smoking isn't allowed (libraries, museums, theatres, department stores, and churches!)
• Change your surroundings when an urge hits; get up and move about, or do something else.
• Avoid places where smoking is permitted.
• Put something other than a cigarette into your mouth. Keep 'mouth candy' handy - try carrots, apples, celery, raisins, or sugarless gum.
• Tell all your friends and family that you've already quit - you'll be embarrassed if they catch you smoking.
• Stop carrying cigarettes with you at home, in your bag or at work. Don't 'borrow' any, and make them difficult to get to.
• Throw away all your cigarettes and matches. Hide (or trash!) your lighters and ashtrays.
• Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Use a teeth-whitening toothpaste and mouthwash - resolve to keep them that way.
• Enjoy having a clean mouth taste and maintain it by brushing your teeth frequently and using a mouthwash.
• Avoid heavy drinking of alcohol, caffeine, or other stimulants or mood-altering substances.
• Pay a family member or friend (if they catch you smoking) £5 to be a deterrent - but not too large as to be ridiculous.
• If your partner smokes, try and encourage him or her to quit or at the very least not to smoke around you.
• Think positively - withdrawal can be unpleasant, but it's a sign your body is recovering from the effects of tobacco.

In times of temptation...

• Ease the withdrawal symptoms with nicotine replacement therapy (NRT).
• Keep busy - go to a film, take some exercise or start a new project.
• Change your routine - avoid the shops where you usually buy cigarettes.
• End meals or snacks with something that won't lead to a cigarette.
• Avoid people who smoke - spend more time with non-smoking friends.
• Keep your hands busy - doodle, knit, type an email to someone you've lost touch with, even do the crossword!
• Drink plenty of fluids. Keep a glass of water or pure fruit juice by you and sip it steadily.
• When your desire for a cigarette is intense, wash your hands - or the dishes - or try new recipes.
• If you miss having something in your mouth, try toothpicks, or carrot or celery sticks.
• If you always smoke while driving, sing along to your favourite music instead, or use public transport.
• Never allow yourself to think that 'one won't hurt' - it will. It's a slippery slope.

Tackling mealtimes...

• Be careful what you eat - try not to snack on fatty or salty foods.
• Assist the body in getting rid of nicotine. Drink plenty of water; eat fresh fruits, vegetables, whole grains, and fibre-rich foods.
• Change your eating habits to help you cut down - for example, drink milk, which many people consider incompatible with smoking.
• Change the daily schedule. Eat at different times or eat many small meals instead of three large ones; sit in a different chair; rearrange the furniture.
• Find other ways to close a meal. Play a tape or CD; eat a piece of fruit; get up and make a phone call.
• Instead of smoking after meals, get up from the table and brush your teeth.
• Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking.

Okay, I will be the first to admit that I have put on five extra pounds over christmas bringing my weight back up to 9st 5lbs. (That's not good) - So it's back to the training once again. This just goes to show that I am human like everyone else, although I've tried days without food and  I've managed to lose a few pounds... in the long run,  it's just not good for you.  You will find that you become very tired and in need of sleep, the lack of energy is overbearing. So please don't do it, It's tried and tested and doesn't work.

Starting with the stepper try to do as many as you can. Pick up the dumbbells and carry on the hammer curls. Why not combine the two to save time. Take care. - Debbie.

1. Walking Lunges.  Stand with your feet hip width apart, grasp a pair of dumbbells with your arms straight at your sides, palms in. Take a large step forward and lower your body so that your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a large step forward with your other foot. Walk lunge 15 to 20 steps and then turn around and return to the start, using the same form. You should contract your glutes on the lowering of each movement.

2. Extension Step Ups.  Grasp a pair of dumbbells by your sides with palms facing the side of the body. Stand behind a 6- to 12-inch high step (normally used in aerobic step classes) and keep your arms straight. Step onto the middle of the step with your right foot and then lift your left knee high (to hip height). Step down with your left foot, then repeat on the right side. This is a great one and you’ll really feel it.

3. Bent Leg Reverse Kick Up.  Start this exercise on your hands and knees on a mat. Raise your left leg up until it is parallel with the floor with a slight bend in the knee. Support your weight with your arms and right leg. While contracting the butt, lift your left leg up and toward the ceiling, maintaining a bend in the knee. Slowly return to the starting position. After completing the set on the left side, repeat on the right side. To increase the difficulty, you may want to add an ankle weight to the working leg.

4. Lying Gluteus Lift.  Lie on your back with your knees bent and feet on the floor. Place your arms at your sides for support. Contracting the glutes, project your hips up toward the ceiling as you lift your glutes off the floor. Slowly return to the starting position, stopping just short of your glutes touching the floor. Exhale while lifting your butt, and inhale while returning to the starting position.

5. Smith Machine Rear Squat.  I prefer free weights, but for safety reasons, a Smith machine will work just fine. Place the bar across the back of your shoulders. Be sure it’s not resting on your neck. Your feet should be shoulder-distance apart. Lower the weight, keeping your knees behind the toes at all times. Think of sitting back into a chair and contract the glutes on the lowering phase. Stop when the knees are at a 90-degree angle. Return to the starting position and repeat. Inhale while lowering the weight, and exhale while returning to the starting position. Do not let the knees ride over your toes (you should be able to see your feet at all times), and don’t arch your back...... REMEMBER - If it hurts at all. - STOP!

Hello again everyone! 

   Firstly I would like to say to all the people who e-mailed me to tell me that after following my website they too have lost pounds, a huge "CONGRATULATIONS" to you all!   I am proud of each and everyone of you.   Secondly,  now that I have reached my target weight, it's time to get tough...   I am looking to join the police force soon so training is going to get harder to enable me to pass my fitness test. 

TRAINING TODAY.

5 Mile run.

40  - dumb bell curls - 7kg.

Take care,

- Debs.

With 106 votes - Jeramy Freeman was picked as number one followed by a close second with 102 votes - Scott Klein. - 76 votes went to Scott Milne and 54 votes to Mike Dragna. Thank you very much for writing in and asking to see more.   I am more than happy to continue with the pixel art and thank you all for your kind wishes and comments on my work. - God Bless!

- Deborah. x

Take care.

Debs

-Debs

BEFORE - 10 stone 1 lbs.    (140.14 lbs)

AFTER     -  8 stone 13 lbs. (125 lbs)

I feel the need to explain my absence and to apologise to  you all, especially those who have written asking for help.   Things have been a little slow here and training has been a little hard due to the passing of a very close and dear friend of mine.   He was my inspiration and encouraged me onward, even when things were tough and I felt like giving up.  So now I am more determined than ever to see this through.  I hope you will all continue to workout and have fun, exercise is not a chore, and the end results will amaze you as they have me. Thank you for taking the time to read this and good luck in your quest for a happier, healthier lifestyle.

- Debs

Warm up for 10 mins.

100 Abdominal crunches.

50 - Hammer curls (25 each arm) 10 kg

50 - Military Press - Barbell - 20kg

Cardio 200 cals - Exercise Bike.

Exercise Ball. - Stand holding the the ball in the air arms straight up, squeeze abs in while reaching up with the ball as if putting it on a high shelve.  keeping heels flat on the ground, bring the ball down to the shoulders and up again.  Try to aim for thirty of these increasing as it gets easier. - Don't worry to much about a slight ache in the abdominal area after this exercise that just means that it's working! - If it hurts STOP.

2x set - 30 reps.

Hammer Curls - 1 set 20 reps - 7kg

Dumb bell  shrugs - 1 sets 20 reps - 10 kg

Preacher Curls - 1 set 20 reps - 10kg

Barbell Military Press 1 set 20 reps 20kg

100 cals bike - High (turned up to another level)

40 cals - Elliptical trainer.

40 steps - lateral thigh trainer.

After 12 weeks its time to turn up the volume on training. - Needing to put more pressure on the muscles making them work harder.  The training really beings when you can feel the burning sensation hit the muscles. - Keep training hard and never give up!

- Take care

Debs.

40 reps 2 sets - Military press.   7kg

40 reps 1 set - Lunges   7kg

40 reps 1 set - Barbell curls. 20kg

100 cals exercise bike.

Punch bag approx half hour.

Lateral thigh trainer - 15 mins.

I will stick to 100cals on the exercise bike later.

Take care - Debs.

What Proportion of Our Body Weight is Water?

Up to 70 percent of our body is water!

Muscle is made up of about 75 percent water.
Fat is made up of about 50 percent water.
Bones, too, are about 50 percent water.

Today's Training

112 cal Elliptical Trainer.

2 sets 20 reps - 12kg - Hammer Curls.

Gunnar Peterson Core Secrets.

Elliptical Trainer - 20 cals.

Exercise Bike - 300 cals.

 It's been very hot today and we've been taking it easy. Tomorrow will be get back to training hard and heavy, so get the fans going and let's hit more cals.  It's sometimes impossible to try and keep up the heavy exercise so I had lowered it over the past week to see if that actually makes a difference - the answer to that is yes, It does. It's very important to eat properly and keep training hard.

Elliptical trainer 20 cals. 

Exercise Bike 100 cals.

Breakfast

One to one-and-a-half hours before exercise: 
One cup of porridge (large oat flakes) or barley made with one cup of water or skimmed milk. Add fresh or dried fruit and a touch of honey or maple syrup to taste. A glass of water or herbal tea.

Within one hour after exercise:
One omelette made with four egg whites: on