Facts and Myths

Since the 1950’s women have been strength training to aid in their sporting performance. Yet, unfortunately, misconceptions about weight training haven’t grown old with the times. Typically, women shy away from such a valuable exercise because they are afraid of bulking up or getting “manly.” Well, let’s explore the truth below, and see what’s really going on, ladies!

Myth #1: “I’m going to get big and bulky like Hulk Hogan!”
Ladies, you will not bulk up, plain and simple. And no, big manly muscles will not develop over time; in fact, the female body builders you see on television typically train for four hours a day while consuming anabolic steroids over the course of several years. Hey, even men can’t bulk up unless they take supplements! The reality: You will gain a better body composition! That is, your ratio of fat mass to lean muscle mass will start favoring that muscle mass. For instance, one study of young women who were weight training an average 3 days per week over the course of eight weeks lost about 3.5 pounds of fat mass and gained around 1.75 pounds of lean, beautiful muscle.

Myth #2: “I’ll gain weight and look fat!”
Actually, muscle is denser than fat mass, so it’s going to take up less space in your body. While pound for pound it may “weigh” slightly more than fat, the reality is that you will not in the least bit look larger, fatter, or bigger. In fact, you will look leaner. Your pants size will decrease in inches as will other areas of your body. You see, weight is only a number, and you can’t count on that number as a true representation of what you will look like. More accurately, you should be looking at inches lost to represent body transformation. Weight lifting will certainly help with this. Moreover, muscle gain balances in ratio to fat loss.

Myth #3: “Pilates and Yoga are just as good as Strength Training.”
This isn’t quite accurate. While the benefits of yoga and strength training are great, strength training wins the prize. In terms of degree, weight training is definitely the supreme method for building muscular strength. Pilates and Yoga focus on very controlled movements that depend on body weight to build muscle. As well, they are wonderful exercises to aid in meditation and relaxation. However, incorporating them into your exercise routine instead of strength training isn’t a great idea. They should be considered an enhancement rather than a replacement.

Myth #4: “I will have to eat more protein when I weight train.”
The fact is the typical American eats far more protein in a day than they should. In fact, if you make a fist with your hand, you will be viewing a good size portion of meat. Yet, most restaurants serve around three times the size of that portion. Moreover, only power athletes really need to consume extra protein in a day, and this is a minimal increase at that.

Myth #5: “Weight training is too expensive and time consuming.”
First, if you have time to watch the O.C. or any popular weekly program, than you have time for a few weekly strength training sessions. It’s all about priorities, ladies. And in the long run, the benefits of a better body will outweigh some program you can’t even remember. Depending on the type of strength training you do on a typical day, you’ll only need 20 minutes to an hour out of your 24-hour day. Also, weight training can fit into any budget. Just check out your local sporting goods store for a variety of free weights at decent prices. Similarly, it may be a good idea to check out Google for better deals on free weights. Comparing prices is always consumer savvy, and you may be able to find some smashing closeouts on the ever popular ebay. Moreover, if you’re a student you should check out your gymnasium facilities because student gyms are often free or memberships are offered at next to nothing prices. As for joining a gym, make sure to ask for an initial trial, to see whether it suits your personal needs and goals. Another helpful tip is to try to find a deal depending on the time of year. For instance, during the holiday season gyms often offer wonderful rates or specials. And some even offer couples specials. So, you may want to motivate your partner to join in your plans.

Myth #6: “Women should avoid high-intensity training.”
You don’t have to avoid strength training machines ladies. And certainly don’t be too shy to add on weight just because you think it may look unfeminine. This merely correlates to our culture’s perceptions about femininity and delicacy, which is totally off and ridiculous. In fact, lifting solely dumbbells may not be enough resistance to gain the lean body you’d truly like. Moreover, you have more in you than you can imagine, ladies. You definitely have the capacity to strength train at higher intensities and volumes. Additionally, higher volumes and capacities are the means to creating adaptation in muscle, cartilage, bone, ligaments, and tendons. So, to reap the best of benefits, at least once per week perform a weight routine at the maximum repetition for all exercises.

Myth #7: “Abdomen machines work better than the crunch.”
Please, please, please don’t let another infomercial sway your gut instinct: They just aren’t any better in performance than the tried and true abdominal crunch! All of this high tech machinery needs to be put to the grave. Often, they are difficult to use and inaccurate performance becomes normal by participants. And what’s more is the expense! Well, the crunch is free, easily learned, and just plain better than any machine you could own.

You Lift, You Lose

Many other types of exercise are beneficial for fat loss, strength training is by far “the key” to losing fat in this plan. Not only you will lose body fat but you will also gain muscle tone. Even though you might not burn a great deal of calories during your strength training workout, you will ultimately burn a greater amount of fat. The addition of muscle tone on an individual will cause an increase in the number of calories that are burned at rest. So it is reassuring to know while one is exerting themselves through a high intensity workout that the hard work will result in a faster metabolism that continues to burn calories even after the workout. As I have mentioned in the Nutrition Part of the book Mind Over Body, for each pound of muscle you carry, you’ll burn an additional 50 calories. Think of it, how would you like to be burning extra calories even when sitting and having a nice conversation with friends? The extra consumption is on a constant basis, that means that if you gain a mere three pounds of muscles, you will be able to burn 1050 of extra calories per week, regardless or you working out or not, resulting in losing 15 pounds of fat in one year, providing that your nutritional plan is in accordance with your goals.. Strength training promotes greater post exercise oxygen consumption than cardio with effect lasting up to fifteen hour.

Here are some of the many benefits of strength training:

• Increases muscle tone.
• Decreases body fat.
• Raise metabolic rate.
• Strengthen your bones.
• Increased functional strength for daily activity.
• You look better.
• You feel better.
• Improves self esteem and confidence.
• You have more stamina.
• You are better able to deal with stress.
• You may even enjoy it.

Activities that improve your strength are:

• Free weights.
• Machines.
• Pilates (reformer or mat class).
• Power Yoga

Source:

Mind Over Body: The Key To Lasting Weight Loss Is All In Your Head! (Warner Books/Springboard Press)

3 Bad Habits That are Making You Fat, Sick and Unhappy - Without You Even Knowing it!

You wouldn't expect these habits to make you fat, sick and unhappy - but they do.

1. Skipping Breakfast

Many people skip breakfast thinking it will help them to lose weight.

"Fewer calories in - more fat burned."

The reality is that skipping breakfast actually lowers your metabolism so that at your next meal you'll tend to overeat.

To make it worse, the food you eat on a lowered metabolism is more likely to be stored as fat.

Avtar’s mindful tip: Never! Never! Never skip your breakfast. You need to BREAK (the) FAST by consuming high quality protein, carbohydrates and fat. Breakfast is the most important of all your meals.

2. Staying Up Late

The opposite would seem to make sense: If you stay up late, you burn more calories. Burn more calories, burn more fat.

Right?

Unfortunately, staying up late can set off a multi-pronged attack on your body composition.

First, sleep is vital for recovery. If you don't get enough sleep, your body won't build as much muscle mass - no matter how much time you spend in the gym. Less muscle mass = less fat burning power.

Next, if you are sleep-deprived, you increase levels of the stress hormone "cortisol." The connection between stress/cortisol and obesity is well established, but it gets worse.

A recent study (Epel, Yale) shows that cortisol related fat storage tends to be around the vital organs - the worst possible place to store fat in your body.

If that's not enough, lack of sleep is linked with glucose intolerance (diabetes), lower Growth Hormone levels, a weakened immune system, low energy, and more ...

Avtar’s mindful tip: This is NOT to be taken lightly! Get a full night's sleep (7 to 9 hours), but make sure your place of rest is peaceful and pitch dark. Your natural sleep hormone, melatonin, is suppressed when there is too much light.

3. Prescription Drugs

Many of the drugs you are prescribed increase appetite, cause edema, or slow our metabolism. That's a recipe for getting, and looking, fatter.

The most commonly used drugs that have these effects are oral contraceptives, many anti-depressants, and estrogen replacements.

Avtar’s mindful tip: Check with your doctor to see about finding suitable alternatives that won't make you fat.

The Right Amount

More than not everyone when it comes to the length of their workouts wants to know what is enough, and my answer has always been the same; quality vs. quantity, focused mind vs. wondering mind. The reason for that is quite simple; your body awaits instructions from your mind, lack of focus brings a lack of effectiveness. It is quite a challenge to feel each movement by thinking about something totally irrelevant to the task you are performing. In my entire career as a pro-athlete I never worked my body more than one hour total a day; I even would split my routine in two 30 minutes sessions, to the point that people would call me “Speedy Gonzalez” like mouse in the cartoon (no! definitely not a gym rat).

I have spent hours in the gym before but it was either because I was training people or because I was socializing (yes I did some of that too). More time working-out is not necessarily better. The key is to have a great workout without overdoing it and I personally recommend not going over one hour in the same session. The Mind Over Body 11/11/x5 or 22/22/x5 Ultimate Cardio Toning Workout Plans will insure focused, fun and effective workouts without killing yourself or spending hours at the gym.

The key is the right routine with the right amount of exercises, focus and intensity. You can do all that safely and still get extraordinary results with my program in just 22 minutes total and when you get stronger and fitter it will last up to 44 minutes total, no bad! The purpose of the Ultimate Cardio Toning is to keep you moving by only allowing you to take very short breaks between exercises. Ultimate Cardio Toning works better for fat loss and muscle tone because it causes you to keep working your body aerobically, while still challenging your strength.

The number one turn-off for most people in fitness is time; it takes too long to workout. I can guaranty you that if it took 20 minutes to brush your teeth, people would walk around with rotten teeth, that’s why they do walk around with ill organs such their brains, hearts, lungs or livers; they just assume that it takes too long to train those –which is just a myth– I think it is more a fact that they don’t have a mirror that can show them how they are neglecting their vital organs.

I often refer to the shower or showers we take everyday because we know if we don’t we would stink and embarrass ourselves with others. The fact of the matter is that a shower leaves visual traces of cleanliness; you can see your body clean in the mirror but you can’t see the inside, which is why I call mental and physical training the “shower of the inside”. If you take a shower for the outside why aren’t you doing the same for the inside of your body and mind? So now think of it next time you want to skip a workout for more that a few days; it will stink so bad inside and if you don’t think about it you won’t know it, and after a while…you see where I am going. Take a daily shower inside and out.

Want to read more? Get a copy of my book Mind Over Body.

Stop Thinking and Start Appreciating!

If you are like me, you have great days and not so great days. You have good hair days and bad hair days. You can be grumpy or you can be cuddly. It all depends on the way you chose to think, feel and act, first thing in the morning.

One day, while I was having a grumpy day and frankly I was not looking forward to my heavy daily schedule, my little Isabella, came into the bathroom and wanted me to hold her as I was trying to shave. I can't tell you that I did what she wanted - instead I ignored her by saying "not now baby, I am busy!"

Of course Isabella, as any innocent creature would react, sat down and started crying. I felt so horrible! I stopped shaving and with the shaving cream still on my face, I picked her up. While holding Isabella in my arms she was rubbing the shaving cream all over my face, I had an urging sensation to look into her eyes! There deep into those beautiful and innocent eyes, I saw something I never thought I'd see in my entire life. I saw MYSELF - but not an image of myself, I saw my soul!

I immediately felt a sensation of peace. My entire being was overwhelmed with a feeling of letting go and I become totally relaxed. That day I understood that no matter how bad your day or life may be unfolding, the illusion of your perception can be eradicated by a simple stare into the eyes of a loved one, a person or a pet or even your own self.

Our heart is what tells us the truth; it is the messenger of our soul. Our loved ones are often the ones that suffer the consequences of our own doings, so STOP thinking and start APPRECIATING.

Mind Over Body

Have you ever faced a grueling project at work that sends you straight to the vending machine when you’re not even hungry? Have you ever wondered why so many people are dieting, but few are getting any leaner? Nordine Zouareg, former fitness director and wellness coach at Miraval Life in Balance spa and resort in Tucson, Arizona and former Mr. World and Mr. Universe, maintains in his book Mind Over Body: The Key to Lasting Weight Loss Is All in Your Head, that taking hold of stress and your emotions and sustaining a positive attitude are key elements in controlling your weight.

Zouareg acknowledges that you must totally commit to this or any goal, possessing what he calls “core desire,” in order to be successful. Just holding an interest in losing weight will cause most of us to detour at the slightest inconvenience. You must also reprogram the subconscious mind. He suggests using meditation (ten minutes in the morning), visualization (of healthy behaviors, while also picturing yourself at your ultimate goal), and affirmations (positive self-talk) to accomplish this.

Sound esoteric? Not really. What makes this book so useful is that Zouareg lays out a step-by-step plan in workbook fashion to eliminate any confusion. This includes 100 examples of affirmations to keep repeating in your mind. He stresses the importance of calming your surroundings (yes, eliminating that clutter) and associating yourself with supportive people. He also explains how to avoid and even rebound from common pitfalls.

This is a complete guide to weight control. Zouareg includes the familiar weight charts and how to determine bone structure. Though most of us know what we physically need to do to lose weight (eat less, move more), he provides a simple 40/40/20 “fat-loss” eating plan. This consists of 40% of our diet as carbohydrates that are low to moderate on the glycemic index 40% of our diet consisting of proteins of high biological value (most easily digested), and 20% heart-healthy fats. Don’t worry—he defines and gives examples of all of these terms. He also clarifies correct portion sizes. There is also a small section explaining basic exercise principles, but I recommend that one should heed his advice and consult a personal trainer. He even advises how to choose one. Also, by going to a gym, you associate yourself with like-minded people. I can personally attest to that.

It explains what I believe to be the major cause of obesity: emotional eating and negative self-talk. More importantly, Zouareg teaches readers exactly what to do about it. However, what I particularly love about Mind Over Body is that the skills taught can be used to achieve any goal, even those non weight-related. Don’t lend this book out to friends, since you’ll constantly reach for it as guidance and support, in addition to referring to your own notes. Instead, persuade them to buy their own.

MATTER OF THE SPIRIT

Matter Of The Spirit - How Meditation and Prayer Can Work For You
Your mind and body are connected, you can connect with your spirit and begin contemplating how it can help you achieve the transformations you desire.
I've already defined spirit as the authentic essence that gives you your individuality; your life force. You are born with it; it is yours to treasure; no one can damage it or take it away.
Everyone defines spirituality in his or her own terms. I define spirituality as an individual's relationship with oneself, other people and their actions, the natural world and the fabricated, technological world. Just as the Creation is a mystery and our universe is largely uncharted, there is also something miraculous and ultimately unknowable about spirit and spirituality.

I choose to embrace the mystery, however, because I know my spirit is my greatest ally, even if I can't explain why. After all, it's worked for me pretty well so far in my journey! I simply tap into the power of my spirit so I can live life to the fullest and help my clients accomplish their goals.
Because spirituality cannot be defined or quantified, there are no large-scale medical studies that provide evidence of a direct connection between spirituality and health. But you should know that there are many compelling studies in the medical literature suggesting that religious faith and frequent prayer as well as meditation help promote stress management, alleviate depression, increase purpose in life, and promote participation in self-help recovery.
Dale Matthews, M.D. discusses this research in his 1999 book, "The Faith Factor;" Herbert Benson, M.D. also devotes part of his book, "Timeless Healing," (1996) to what science says about how prayer works. Another physician who has investigated prayer, health and healing and personal growth is Larry Dossey, M.D. In his 1995 book, "Healing Words," Dossey discusses over 100 scientific studies, many conducted under strict laboratory conditions. Over half of these showed that prayer brings about significant physiological and psychological changes in humans and other living beings.
By praying and meditating for health, strength, transformation, courage, love, compassion, patience or other desirable outcomes, you have everything to gain, and nothing to lose. Use prayer and meditation to connect with your deepest aspirations for wholeness, and increased self-esteem will be one the many benefits you'll enjoy.
Now that we've traversed the body/mind/spirit connection, let's get started on defining your goals. Now is the time for you to take responsibility for your mind/body transformation and to visualize what total health means to you.
· How can we use our talents to the service of humanity?
· How can we serve?
· Use our love to overcome our ego!
· Looking into ourselves help us to better understand others
· If we want to Judge, Analyze, and Criticize or Label anyone we should start doing it to ourselves first.
· Love, Integrity, Trust and Respect should be everyone’s Mantra.
· If we want success in Life, we need To Dig Deeper inside our Soul.
· We do not need to look for happiness, we are born with it.
· Every time we are helping someone, we are actually helping ourselves.
· Smiling is not a sign of Kindness if it is not meant from the Heart.

Lower Your Cholesterol Levels

Exercise is of course very important but there are other things you can do to to bring your cholesterol to reasonable levels. Read food labels and buy foods low in saturated fat and low in cholesterol. To help you know what to look for when grocery shopping, the National Heart, Lung, and Blood Institute (NHLBI) offers a partial shopping list for you:

Breads such as whole wheat, rye, pumpernickel, or white

Soft tortillas, corn or whole wheat

Hot and cold cereals except granola or muesli

Rice (white, brown, wild, basmati, or jasmine)

Grains (bulgur, cous cous, quinoa, barley, hominy, millet)

Fruits: Any fresh, canned, dried, or frozen without added sugar

Vegetables: Any fresh, frozen, or (low salt) canned without cream or cheese sauce

Fresh or frozen juices, without added sugar

Fat-free or one percent milk

Cheese (with three grams of fat or less per serving)

Low fat or nonfat yogurt

Lean cuts of meat (eye of round beef, top round, sirloin, pork tenderloin)

Lean or extra lean ground beef

Chicken or turkey, white or light meat (remove skin)

Fish (most white meat fish is very low in fat, saturated fat, and cholesterol)

Tuna, light meat canned in water

Peanut butter, reduced fat

Eggs, egg whites, egg substitutes

Low-fat cookies or angel food cake

Lowfat frozen yogurt, sorbet, sherbet

Popcorn without butter or oil, pretzels, baked tortilla chips

Margarine (soft, diet, tub, trans fat free, or liquid)

Vegetable oil (canola, olive, corn, peanut, sunflower)

Non-stick cooking spray

Sparkling water, tea, lemonade

Are You Still on a Diet? Reprogram Your Mind and Change Your Lifestyle!

How do you get motivated to get or stay healthy and sane in this troubled world and this financial chaos that is literally destroying people’s healthy, jobs, marriages and even lives? How can we possibly think of exercising and eating well during these times? I have and heard people saying that they were postponing their health and fitness and will think about it later when things get better. I say that later will be too late and that the time is now. If nothing is done, a few years later could dramatically be worse, a lot worse. Who can afford to diet these days? So many of us get trapped into thinking that it’s all about diet when there is so much more involved in changing how we look on the outside.

Reprogramming Your Mind

Getting in shape is not for the rich only so if you find yourself on yet another diet you need to stop and think about what you are doing. A diet isn’t the way to go. Instead, you need to change the way you are thinking about your body and your life and make a change to your overall lifestyle. You aren’t going to lose all the weight and reduce stress simply by eating better if it isn’t something that you are willing to embrace wholeheartedly.

A diet is the reason why so many people fail to lose weight or keep the weight off. The term diet indicates that what you are doing is temporary and you are just going to continue to do it until you meet your goal. Yet, if you stop dieting when you reach your goal you will only gain the weight back and you will be left wondering what went wrong.

If you want to change your body the change needs to start in your mind. You literally need to reprogram and reboot your mind so that you start to think about losing weight and getting in shape from the inside out, instead of from the other way around. You don’t have to live the rest of your life eating foods that you hate and you also don’t have to spend three hours a day in the gym. There is a healthy balance; you just have to know how to go about achieving it. If you stop thinking about diet and you start thinking about a change to your overall lifestyle you’ll find that you can achieve the results much more easily and you will also be able to maintain them.

The Answer

If you are looking for the answer that will truly help you reprogram your mind and learn how you can obtain a healthy lifestyle without starving and killing yourself at the gym, you may want to check out my book Mind Over Body. This book is all about lasting weight loss and how it really is all in your head. If you can see it in your mind, feel it in your heart you can manifest it in real life and this book will show you how this can realistically be done. Forget the hypes about dieting and the hours in the gym. This is it! All you’ve been waiting for is in Mind Over Body! Thousands have tried the revolutionary concept of the book and finally discovered the truth to a beautiful and healthy mind and body.

Get your copy today!

Who is Nordine “Avtar” Zouareg

In almost all parts of the world, overweight people struggle with their health and fitness. It is a constant battle for them to be accepted and therefore live a normal life. Their self esteem is so poor they find it hard to get out and enjoy themselves. This poor perception of their body image has created unhappiness and has destroyed lives. To add to this, fashion magazines and media outlets have always showcased models with size zero which further adds enormous emotional stress.

The need to love one’s body

It is essential that everyone overweight or not, learn to love and appreciate their body as it is a fundamental starting point in behavioral change. This however begins in the mind. The consciousness that we all are beautiful from within heightens self image and creates a greater sense of self worth. Stress, fear and anxiety are our everyday companions; we need to learn how to accept them instead of resisting them. Methods such as self hypnosis and mind therapies all seek to accomplish greater spiritual, mental and physical well being.

Nordine “Avtar” Zouareg: an inspiration

Nordine “Avtar” Zouareg is a perfect example of what the mind can accomplish no matter what the obstacles maybe. Born from illiterate nomad parents in the back of a truck in the Sahara desert. His survival chances were minimal considering his numerous health problems as a child. In fact, many people had given up on his prospects at reaching adulthood. Inspite of facing all the odds, Avtar decided to leverage mental exercises to overcome physical constraints that he faced. His phenomenal success prompted him to share his methodologies and practices with many people around the world ranging from business tycoons to celebrities and soccer moms.

From Rickets to Mr. Universe

Avtar was almost abandoned by his parents who could not take care of their child who fell constantly ill. However, his mother could not bring herself to abandon him. After a few months Avtar was diagnosed with rickets at which time he was hospitalized in Algeria. He also underwent advanced treatments in France where he lived with his parents and thirteen other siblings.

Being the subject of constant bullying on account of his poor physical health, Avtar was the victim of a dismal childhood. Then came a turning point in his life when he saw his siblings watching a gymnastics show on television at which time Avtar decided that this could be the ticket to new found success.

Avtar spent most of his teenage years in aiming to become a successful gymnast. Utilizing the methods he outlines in his book, he overcame his poor health and gained success worldwide. From gymnastics Avtar moved to competitive body building. His body structure improved and this strengthened Avtar’s resolve to get into the international competitive arena. Soon after this, at 23, Avtar won Mr. France, Mr. Europe, Mr. World and Mr. Universe making him the youngest Mr. Universe ever after the famous Arnold Schwarzenegger. In 1999 soon after he was awarded the recognition of “Alien of Extraordinary Ability” (a status given only to those awarded excellence in their fields) by the United States Department of Justice, Avtar was sought after by world renowned health spa Miraval in Tucson Arizona to develop an award winning fitness facility and programs, he achieved the tasks and lead the team for 7 years.

Current Situation

Today Avtar is an international self development and wellness guide, author and speaker. He also has a lucrative coaching business based on his program called The Mind Over Body Coaching Solution. He can be reached at 520-744-5108 or by email at nordine@nordinez.com

www.nordinez.com