- Fitness Articles



Fitness Article Index

Fitness Books And Resources

Ultimate Health


email this page






Submit Your Article  


The Low Carb Craze and Other Dieting Mistakes
By: Bill Belfert

You have permission to publish this article electronically
or in print, free of charge, as long as the bylines are
included. A courtesy copy of your publication would be

The Low Carb Craze and Other Dieting Mistakes

By: Bill Belfert

Dear BMTers,
Low carb this and low carb that…that’s all you hear nowadays. Kinda reminds me of something that was the craze a few years ago…The Low or No Fat Craze…Can you remember where that got us? Still Fat!!!

Well my friends this Low Carb Craze is going to bring us to the same exact place…Yep…Still Fat!

Listen, anyone who tries Low carb dieting will experience some Short Term success…but it’s only short term.
I know some of you are tired of hearing me repeat myself but any diet or exercise machine in and of itself will not work!

A successful Fitness Program must incorporate 5 Strategies:
1. A Compelling Reason to Change

2. Proper Nutrition

3. Progressive Resistance Training

4. Moderate Aerobic Exercise

5. Consistency

If you’re missing any one of these strategies you will not experience the success that you crave.

Why the Low Carb diets without Progressive Resistance Training will not work in the long run.

We need to build lean muscle on our bodies.

Why do we need to build lean muscle on our bodies? Building lean muscle will boost metabolism and that is what we want to achieve.

You’ll even start burning more calories even while you rest.

Right now I’m going to let you in on one of the biggest secrets on burning fat ever revealed:

Lean Muscle Burns Fat!

And, the more lean muscle you have, the more fat you will burn. That is a statement that you can take to the bank!

I guarantee it!

Listen, all these people that go on these Fad diets are really losing water and lean muscle weight.
They Are Not Losing Any Fat Whatsoever!

How can they be if I just got finished telling you that in order for us to lose any fat,(and I did mean any fat!) you must have lean muscle tissue for the fat to go be burned up in?

Our bodies are smart; our fat just can’t go away it must be burned up in a muscle cell.

And if you’re not doing any Progressive Weight Resistance Training, well then, you’re not building any new lean muscle tissue.
Which means, you guessed it…you won’t be burning fat any time soon!!!

Don’t you see? The people that go on these Fad (starvation) diets turn into “skinny fat” people. Sure they lose weight, but they lose the wrong kind of weight.

Since these people usually don’t perform any weight resistance training and are only probably taking diet pills, and doing hours of aerobic exercise,

they are losing water (from the low calorie, low carb diet) and lean muscle (from doing to much aerobic exercise and not having the right amount and the proper ratios of food in their bodies).

So what is left?


They have no muscle tone whatsoever!
What these people should be doing is learning how to lift weights and get stronger progressively!

The only way to do that is…

Get A Little Stronger Each And Every Workout

If you’re not getting stronger each and every workout than you are doing something wrong!

Then all you have to do is add:

A Compelling Reason to Change, Proper Nutrition, Moderate Aerobic Exercise, and Consistency to be Successful

A great example of dieting the wrong way in my opinion is Anna Nicole Smith’s recent “weight loss”.

From a distance she looks great! But get closer and clear the smoke and you will find that she transformed herself into what I explained before a “skinny fat person”.

Did you hear her interviewed lately on shows like Larry King Live and Regis and Kelly?

She says she takes Trim Spa’s Ephedra Free Diet Pills. And she eats like only once per day if she’s lucky. And I would bet my life, kids, wife, and the house that she never ever does a workout with weights on a consistent basis!!!

So let’s see what happened…
Most people think that to lose excess body fat, they must stop eating altogether. This is where they are totally wrong.

Starvation…(what else would you call not eating?) triggers a metabolic response where, your metabolism will actually slow down and become more efficient in order to preserve body tissue in the case of a shortage of future nutrition.

This is precisely what we don’t want. Another way people think they’re “eating right” is having fruit & coffee for breakfast, a salad for lunch, and a bowl of pasta for dinner.

– Nope, that’s not the answer either. Some people don’t eat anything the whole day and “save themselves” for a big huge dinner! That’s not the answer either.

To find the answer, you have to think back to caveman days. Back then, there were no supermarkets or convenience stores to easily get whatever you want and whenever you want it.

The caveman didn’t know when his next meal was coming. He only ate when he made the big kill and would literally gorge and overstuff himself until he couldn’t move! Why? Because he knew that he might not eat again for days or even worse…weeks.

What this did was make our bodies very bad at processing our food. Since our bodies didn’t know when we were going to eat next, they were forced to revert into something known as…

“Survival Mode”

Whenever you eat, your digestive system converts most of your food…(especially large amounts of carbohydrates) to glucose (blood sugar). It’s a very complicated process but I’ll do my best to sum it up in a nutshell…

Anytime we eat while were in “survival mode,” because of the molasses-pace the metabolism is at, the body converts most of the glucose…in conjunction with the hormone insulin…to fat.

This is why people who constantly starve themselves can gain weight while eating only once a day!

We’d like to speed up our metabolism, but unfortunately over thousands and thousands of years our bodies haven’t changed much from the days of the cave man.

Every time we eat, our bodies are already automatically going to convert it to fat…even if it’s fat free! Where’s the justice???

So how do we change our body from fat storer to fat burner? We have to learn to use proper nutrition.

So the question is…what is proper nutrition? OK… in a nutshell, my idea of proper nutrition is 4 to 5 portion-controlled, balanced meals about every 3 hours throughout the day.

By eating this way throughout the day, you’ll effortlessly speed up your metabolism.

Think of it this way. If you have a campfire burning and you don’t add wood to the fire, eventually the campfire will burn out.

But if you add a little wood every few hours, the campfire will continue to burn, and burn nice and hot! So you see, the human metabolism is like the fire…never or rarely feed it, and it will slow down.

Feed it every few hours and it has no choice but to speed up.

What Is A Portion-Controlled Meal You Ask?

A portion-controlled meal is sensible portion of a lean protein, a sensible portion of a starchy carbohydrate, and a sensible portion of a fibrous carbohydrate.

Lean protein foods:
- Skinless chicken breast
- Skinless turkey breast
- Tuna fish
- Most fish in general
- Egg whites
- Protein powder

Starchy carbohydrates:
- Sweet potato
- Potato
- Rice
- Pasta
- Oatmeal
- Whole grain wheat bread

Fibrous Carbohydrates:
- Corn
- Broccoli
- Cauliflower
- Asparagus
- Peppers

Here are a few examples of a portion-controlled meal:

Chicken breast with corn & rice
Lean steak with potato & broccoli
Fish with rice & salad
Chicken pita sandwich
Egg white omelet with mushrooms & oatmeal or farina

A "typical" day of eating on Bare Minimum Training might be :

7:00am: egg white omelet and oatmeal
10:00am: yogurt with cottage cheese
1:00 pm: tuna pita sandwich
4:00 pm: mushroom turkey burger on a whole grain bun
7:00 pm: Salmon with rice
8 8-ounce glasses of spring water (throughout entire day)

So you see if Anna Nicole Smith does not start to implement Proper Nutrition and a sound fitness program like Bare Minimum Training…

She’s setting yourself up for Failure…sure she has short term success but eventually she’ll gain all the weight back!!!

I hope she doesn’t gain the weight back…but she must change her ways if there’s any hope for long term success.

Take care,
Bill Belfert
Special Notice:
If you have a topic you would like to have discussed or would like more information on a certain subject, just send me an email and let me know. It may take me a while to get to it, but I will. Your comments are welcome and appreciated. Send your inquiries to: ============================================== ==============================================
If you feel this information helped you in any way and you feel a friend can benefit from it as well. Please forward this newsletter to them right now and encourage them to sign up for my Free Fitness tips at:
FREE Newsletter Sign up ==============================================
About the Author:

Bill Belfert is the author of Bare Minimum Training

To learn more about the complete Bare Minimum Training system and find out what the exercise infomercials DON'T WANT YOU TO KNOW about losing weight, staying fit, and trimming down PERMANENTLY. Go to: to see the stunning pictures and learn more. FREE AUDIO CD for a limited time. HURRY!
Take Care, and Remember...Finally Get Your Life Back...
And Train Bare Minimally,

Bill Belfert
Body Transformation Specialist
Bare Minimum Training, LLC.

Copyright 2004 - 2005. Bill Belfert, Managing Member Bare Minimum Training LLC. All rights reserved. No liability is assumed by Bare Minimum Training LLC., Nor the author for any information contained herein. This text does not provide medical advice. Specific medical advice should be obtained from a doctor. Bare Minimum Training LLC. advises all to consult a physician and gain medical clearance before you begin any new nutrition, exercise, or dietary supplement program.

About the Author

Bill Belfert, THE World’s #1 No-B.S. Body Transformation Specialist, Shows Busy People How To Get EXTRAORDINARY Results FAST With His Breakthrough Weight Training Program & Total Fitness System By Only Going To The Gym Twice Per Week For 20 Minutes Or Less! AND, What’s More, You Only Need Moderate Cardio 3 Times Per Week For Only 18 Minutes!

Return to Index

email this page

The Power of Stretching    - Dave Snape


Your muscles ache from a good stretch. This is quite
normal and is part of the process. Stretching has
seemingly been with us and particularly with athletes
since the beginning of time.

A very key point to good stretching is to hold the
stretch for at least seventeen seconds. This is a
pearl of wisdom gleaned from a ballet teacher a few
years back. She said that any stretch under 17
seconds was just not effective.

The 17 second rule is exceeded in the high intensity
Bikram's yoga where stretches are held for about 30
seconds. Don't forget the high level of heat that is
used in Bikram's to extract that last little bit of
stretch out of your muscles. An interesting twist that
is not necessary to gain benefits from stretching. But,
it can't hurt, right?

So what kind of benefits can you expect from
stretching? That's an easy one. Have you ever seen the
movie, Blood Sport? Did you know that Frank Dux could
truly stretch his body to the extreme. The actor that
played him was quite elastic as well.

Great elasticity is also something you might see in
well trained Spetsnaz (Russian) agents. They often work
out with Russian kettlebells too. They are for superior
strength gains and the ability to withstand ballistic

Why are stretching and flexibility considered important
to these people? Stretching gives one the ability to
have explosive power available at one's fingertips
without the need to warm up. Of course most of us are
not martial artists or agents. But, you'll be happy to
know there are plenty of other benefits.

Let me give you an example. After learning to sit in
the full lotus position for long periods of time, my
ankles became very flexible. One day I was walking
along and my left foot fell into a pothole. This mishap
pushed my ankle sideways to about 90 degrees from it's
normal position.

Amazingly, this didn't even hurt, not one bit. If my
ankle hadn't been so flexible, I may have suffered a
sprained ankle. At the very least, it would have hurt
for days.

Key point: stretching helps you to avoid injuries.
Not only that but if you do have a muscle, tendon or
ligament injury it should heal faster, theoretically

Stretching actually grows the ligaments, tendons and
muscles being stretched. They really grow longer over

Check with your physician before undertaking any type
of exercise, including stretching.

Here is some good instructional material on stretching:

Dave Snape

If you enjoyed 'The Power of Stretching' article, consider signing up for my free email list below:


Free Email List Reveals health, fitness and wellness tips - secrets and information - delivered directly to your inbox

Email address:

First name:


For under $3,977

Sleep Better
for only $47


 Weight Loss!



*The information, products and the claims made about specific products on or through this site have not been evaluated by or the United States Food and Drug Administration and are not approved to diagnose, treat, cure or prevent disease. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.

   Humanitarian: Family Rescue

Affiliates and Webmasters

Disclaimer and Terms of Use

Copyright 2002-2005  by David Snape

David Snape  -
 12806 West 110th Terrace.
Overland Park, Ks. 66210


Learn About Falun Dafa