Tuning Into Your Hunger Cues: Are You Eating to Fill a Corner or a Cavern?

By Andrea Amador

One of the biggest challenges many American women face is knowing when to end a meal. Pop quiz.

When you eat, how do you know when to stop?

a) when your plate is clean

b) after everyone has finished eating

c) when the food is all gone

d) when you're full

If you answered, d) when you're full, you're right. You probably have a healthy weight and you're maintaining it effortlessly because you are able to eat until your physical hunger is satisfied. But many people who struggle with their weight don't have a strong connection to their bodies, so they're not able to stop eating until they get to the point of being stuffed. Here are some tips to help you to know when to stop eating.

Internal vs. External Cues

Last year Cornell University researchers studied groups of people from the U.S and France to understand how they knew when to stop eating. They discovered that those who relied on external cues (outside signals such as a clean plate, an empty box or carton or the end of a television program were heavier because they ate more food.

Sometimes it's heartbreaking to have to put your fork down. Isn't it?

Can you relate? If you get where I'm coming from, then you know what it's like to be so disconnected from your body that you just don't feel satisfied after the meal is over. Perhaps you feel compelled to eat more than your tummy can comfortably hold, which in reality is not very much. It's a well known fact that your stomach is just about the size of your closed fist, somewhere around a 2 cup capacity.

Despite what you may have been told, eating beyond that point doesn't mean that you're a pig or have no self control and you're most definitely not alone. Here's a story of mine that shares a discovery that I made that can help you to stop mourning after your meals.

Feeling the Pain of Ending a Meal

Before I made the decision to stop dieting, it was nearly impossible for me to resign myself to ending a meal. It felt like every meal would be my last and I was always worried about not having enough food, so I just kept eating. It didn't matter what I ate, just as long as I was chewing. I justified the reason as being that I was still hungry, but now I know that it wasn't physical hunger that drove my appetite. It was my frayed emotions, my level of exhaustion, an overcommitted schedule, and my inability to say, "No" to people, that kept me eating to fill what I used to call, "my bottomless pit." If you can relate to eating just because food is present... then I'd like to share this insight with you.

Eating to Fill A Corner

One morning as I was sitting down to breakfast at about 7:30 a.m., ready to enjoy 1/2 of a cinnamon raisin bagel with margarine along with a nice, hot, steamy mug of peppermint tea with sugar and lemon, I thought of something that I learned many years ago.

Back in the day when I lived in one of the apartment buildings that I managed, I used to be neighbors with a french woman named, "Princess D'Or." Princess and I would often spend time together. One day she invited me over to enjoy a lovely roast duck dinner with wild rice stuffing, roasted potatoes and apricot glaze. She used to put the potatoes beneath the duck so that they absorbed all the fat and juices as the duck roasted.

At the time, I was a huge fan of duck and I served myself a monstrous portion. She put a small amount on her plate. As we were eating and talking, I watched her curiously as she picked at her food and ate small bits. It seemed to me that she was concentrating intently on what she was eating. Curious and wanting to know more, I asked her what she was doing.

She told me that since she often makes this meal, she only wanted to eat enough to fill a small corner of her tummy. When we got up from the meal, I could tell from the sensations in my body that I had really overdone it, and as my Nana used to say, "I was eating with my eyes and ignoring my stomach." I was groggy and feeling pretty awful. I knew that I had to excuse myself to go home next door to take a nap in my apartment. She on the other hand was excited and filled with energy and couldn't wait to finish a piece of art work that she was painting. After thanking her for the lovely meal, we bid our goodbyes and went our separate ways.

As those memories twirled 'round in my head, I looked down at the bagel in my hand, I noticed that there was one lonely little raisin in what was supposed to be a cinnamon raisin bagel, which had absolutely no flavor of cinnamon whatsoever. I cut about 1/3 of the bagel out of the 1/2 and I proceeded to spread it with margarine. I took a bite and noticed that it had nearly no flavor. Then I took another bite and noticed that my observation was the same, Yuck! no flavor. So I left the rest of the bagel 1/2 on the counter and I made a mental note to toss it to the birds later. I decided to take my peppermint tea upstairs and share my observations with you.

Today I really understand what Princess meant by eating to fill a corner. Just those couple of bites of tasting that nasty 'raisin' bagel were enough to take the edge off of my hunger, which was strong enough that it prevented me from focusing on what I was writing. So I knew I was hungry, but unlike that night where I became one with Princess' duck, I didn't want to feel that sensation of being overstuffed and unproductive. Next when I get hungry, whenever that is, I'll probably make myself a couple of lightly scrambled eggs, because I know that I don't have to limit myself to 3 squares a day. I can eat anything and anytime I want.

How about you? Are you eating to fill a corner or a cavern? Do you know beforehand how much you want to eat, and if you do, what helps you to decide?

It's so important to learn how to pay attention to how your body feels and what you need/want. By doing that, you'll feel so good and be able to eat whatever you want.

Even on weekend mornings, when most dieters plan to overeat, I don't tend to eat a big breakfast. If on the rare occasion I do, then I won't eat until dinner time. It's not a question of depriving myself. It's just that my stomach isn't comfortable anymore feeling so stuffed and when I do feel too full, I'll wait until I'm good and ready to eat. It may be the next meal or not.

Maybe you're not aware of the feeling in your stomach. You're not alone. Here are some tips to help you know when to stop eating:

Maximum Satisfaction: Living in the land of butter, cream, cheese, bread and wine, the French are no strangers to the idea of getting maximum satisfaction from their food. There dieting is considered a dirty word, because they don't fear fat and richer foods. Because their heavier meals are more satisfying and calorie dense, it is easier for their stomachs to register satisfaction because fat is more satisfying and stays longer in the body. The French are accustomed to tuning into the sensation in their bodies to know when to end their meals, eating only until they feel satisfied and no more.

Savor each bite: The romantic French have a similar attitude toward eating as they do toward lovemaking. Savor the moment. When you eat your next meal, pay close attention to the flavors, richness, aroma and texture of your food.

Hari Hachi Bunme: The Japanese also rely on internal cues to guide them to know when to stop eating. They have a saying that recommends "Hara hachi bunme", which means "Eat until you are 80 percent full." Like the French, the Japanese also eat slowly, enjoy their food for it's flavor, eating much smaller portions than Americans.

But you may still be having trouble knowing when to stop. Here's a bit more help:

Most of the time we're just not aware of how our body feels unless we're directed to pay attention. So for example you may not have noticed the sensation in your knee until something reminds you to think about your knees.

Find a quiet spot where you can sit alone for a few moments. Put your hand over your stomach and close your eyes, tilting your eyes down toward your stomach. Just to remind you--Your stomach is in the upper portion of your belly beneath your rib cage. Notice how it feels now.

Have you just eaten? Is your last meal sloshing around in there? Does your tummy feel peaceful or does it hurt? If your body could talk, what would it say?

Each time you sit down to eat, let your body tell you what's right for you. What's your plan today? Will you eat to fill a corner or a cavern? And if you're eating to fill a cavern, what part of you is feeling empty?

If you'd like more help to reconnect with your body or to discuss other types of emotional eating challenges you may be facing, I'd like to invite you to join my Juicy Woman Yahoo Group. On that discussion board, you'll learn tips and strategies all geared to help you make peace with food and friends with your body.

For more tips, tools and inspiration designed to support you on the road to non diet weight control, so that you can reclaim your power over food, love your body and yummy up your life read Andrea's Juicy Woman blog at http://www.thejuicywoman.blogs.com

And to get a free excerpt of her new book, "Lovin' the Skin You're In: The Juicy Woman's Guide to Making Peace with Food and Friends with Your Body," go to http://www.thejuicywoman.com

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Essential Tips for Good Cardio Workouts

By Raquel Bonner

There is more to losing weight than just changing what and how much you eat. Without the balance of a healthy diet and the addition of regular exercise to your routine, your weight loss will be slow and plateau more often.

Good cardio workouts are the easiest way to not only get your body active to help you lose weight but they actually strengthen your heart as you do so.

One of the best cardio activities to pick up, particularly for those just beginning a workout routine is walking, jogging, and eventually running. The reason these activities fit into the category of good cardio workouts is because each one is a process that takes time.

Losing weight can happen quickly depending on your body type. Sustaining the weight loss and building muscle in its place is the most difficult aspect of improving your health.

When starting a walking routine:

• Choose shoes that are right for the job. You do not want to start exercising in sandals or flats.


• Find a place relatively close to your home. This creates convenience and keeps you on track.


• Choose an area that is not all flat. Try to find some hills or parks where the terrain is engaging. Boredom during exercise is one of the reasons routines do not stick.


• Do not exercise alone. Find a walking, jogging, or running partner for accountability and support.

Another type of good cardio workout is swimming. While this may become more difficult in the winter months, swimming is a full-body workout meaning that it takes every muscle in your body in order to successfully move about in the water.

It is also a good starting workout for heavier people and those with bad joints because it takes the pressure off of the body and makes for a quicker recovery time. Swimming also leads to fewer injuries than any other type of workout because of the lack of pressure and also burns more calories than most workouts.

Good cardio workouts are not limited to being done without the use of machinery. Stationary bikes, or elliptical machines, are perfect for people looking to begin cardio workouts but may live in areas where there are not many parks such as high-population urban areas, or the weather does not permit swimming.

They are widely available in every gym in the country and, unlike some of the machinery, you will not need hours of training from someone who works at the gym to use them. They are also not super expensive so it gives you the option of buying one for your home, saving the monthly gym membership fee.

Good cardio workouts are the most beneficial form of exercise for brand new participants in the exercise world to gym veterans looking to sustain their body type.

They help to strengthen the heart while burning far more calories than the majority of other workouts and are not at a level of intensity so high that only body builders can achieve lasting results.

Personal Fitness Navigators can show you how to do a good cardio workout. Get The 7 Steps to Skinny Jeans at Columbus Fitness Trainers.

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Essential Tips for Good Cardio Workouts

By Raquel Bonner

There is more to losing weight than just changing what and how much you eat. Without the balance of a healthy diet and the addition of regular exercise to your routine, your weight loss will be slow and plateau more often.

Good cardio workouts are the easiest way to not only get your body active to help you lose weight but they actually strengthen your heart as you do so.

One of the best cardio activities to pick up, particularly for those just beginning a workout routine is walking, jogging, and eventually running. The reason these activities fit into the category of good cardio workouts is because each one is a process that takes time.

Losing weight can happen quickly depending on your body type. Sustaining the weight loss and building muscle in its place is the most difficult aspect of improving your health.

When starting a walking routine:

• Choose shoes that are right for the job. You do not want to start exercising in sandals or flats.


• Find a place relatively close to your home. This creates convenience and keeps you on track.


• Choose an area that is not all flat. Try to find some hills or parks where the terrain is engaging. Boredom during exercise is one of the reasons routines do not stick.


• Do not exercise alone. Find a walking, jogging, or running partner for accountability and support.

Another type of good cardio workout is swimming. While this may become more difficult in the winter months, swimming is a full-body workout meaning that it takes every muscle in your body in order to successfully move about in the water.

It is also a good starting workout for heavier people and those with bad joints because it takes the pressure off of the body and makes for a quicker recovery time. Swimming also leads to fewer injuries than any other type of workout because of the lack of pressure and also burns more calories than most workouts.

Good cardio workouts are not limited to being done without the use of machinery. Stationary bikes, or elliptical machines, are perfect for people looking to begin cardio workouts but may live in areas where there are not many parks such as high-population urban areas, or the weather does not permit swimming.

They are widely available in every gym in the country and, unlike some of the machinery, you will not need hours of training from someone who works at the gym to use them. They are also not super expensive so it gives you the option of buying one for your home, saving the monthly gym membership fee.

Good cardio workouts are the most beneficial form of exercise for brand new participants in the exercise world to gym veterans looking to sustain their body type.

They help to strengthen the heart while burning far more calories than the majority of other workouts and are not at a level of intensity so high that only body builders can achieve lasting results.

Personal Fitness Navigators can show you how to do a good cardio workout. Get The 7 Steps to Skinny Jeans at Columbus Fitness Trainers.

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Cardio Training and Sexual Performance - The Benefits of Cardio Exercise on Your Sex Life

By David Dack

Sexual performance is one those things that keeps our mind busy and worried whenever we think about the opposite sex and starting an intimate relationship. Most of these worries come out of the fear of not being able to live up to one's and the other's expectations.

The nightmare of crushing and burning before reaching the ultimate destination can be a dreadful experience that many people (especially men) never recover fully from.

However doing cardio exercise on a regular basis can eradicate most of these anxieties and fears. This type of training has too many benefits that can boost your sex life beyond your wildest dreams.

The benefits of cardio exercise for sex

Here is a complete list of the results you can reap if you do cardio exercise on a consistent basis:

- First of all cardio training strengthens the heart, lung capacity and muscles and this, usually lead to developing more stamina and power in the bedroom. Other areas of your life will improve as well.

- Cardio exercise such as running or biking are proven to be effective at fighting stress and reducing it drastically. If you are stressed out all the time, then you won't have even the desire to fulfill your lover's sexual needs at all.

- Sex itself can be cardio workout, hence improving your cardio power can result in better sexual performance.

- Exercising regularly can help you lose weight and develop a more toned and sexy body. This usually leads to a better self-image and a more positive outlook on life and thus, leading to a better social life..

How much cardio is enough

Doing 3 to 4 cardio sessions for more than 30 minuets a week are quite enough to developing stamina and lung power for better sexual performance. Activities such as running, biking or jump training are some of the best cardio programs you can perform.

Overtraining kills sexual performance

Too much of a good thing can be counterproductive and harmful. Therefore you should keep a keen eye on not doing too much cardio and risking a burnout. Overtraining will not only damage your sex life, it will also increase the likelihood of injury or even worse: chronic illness.

As a result, training within your current capability and respecting your body's limits are the prominent keys to enhancing your sexual performance while avoiding injury and health hazards altogether.

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Keeping Your Mouth Healthy With Good Dental Hygiene

Keeping Your Mouth Healthy With Good Dental Hygiene

By Adriana N

Practicing good dental hygiene on a regular basis has many benefits. Most importantly, it will keep your teeth and gums healthy. Having a nice smile is a wonderful thing to have, and in order to keep it looking its best you must take care of it. Here are some helpful tips for building long lasting mouth care habits.

We learn at a very young age about the importance of brushing our teeth. This is one way to keep your teeth cavity free, and your gums disease free. You should brush after each meal, using a soft toothbrush and good toothpaste. Spending at least three to five minutes brushing, taking care to get in between each tooth will help to ward off cavities.

After brushing, you should floss in between teeth; not only to dislodge any food that has been left behind from brushing, but to clean the gums. Flossing will clean the spots that a toothbrush cannot reach. This will also keep your mouth feeling and looking fantastic.

Using a mouthwash that contains protection from plaque build up is also a smart idea. This is done after brushing and flossing, most times. Swishing it around your mouth for at least a half a minute, making sure it gets in between your teeth can benefit your all around dental health.

There are other things you can do to ensure the health of your mouth. Avoiding certain foods that will only wreak havoc on your teeth is a smart choice. Staying away from hard candies, which can break teeth if you bite down on them the wrong way is also recommended. Things like popcorn can get lodged between your teeth and in your gums, causing big problems.

When you do not take care of teeth and gums, you can be assured to suffer through many, many issues as a result. By not brushing properly, teeth can form cavities which can be very painful. Not only that, but it will cost a lot of money to get them fixed. If your gums are neglected, they can get infected. In extreme cases, your teeth can fall out for no good reason other than not taking care of them.

It is very important to visit your dentist on a regular basis. He or she can do all of the diagnostic testing needed to see where you are at with the state of your oral health. If you have cavities, they can fix them promptly. They can also detect the early stages of gum disease, and care for it before it gets bad. You should go to your dentist at least two times a year to get teeth cleaned professionally.

It is important to have good dental hygiene. Teeth are meant to last your entire lifetime. The better you take care of them, the longer you will enjoy a beautiful smile and a healthy mouth. Getting preventative care to ensure optimal oral health will ensure that you will keep your teeth long into your golden years. Always go to your dentist at the first signs of discomfort so they can fix what needs to be fixed promptly.

Wondering how to become a dental hygienist? Enroll one of dental hygiene programs and a member of Association of Career Colleges (OACC) to discover the career in dental health care.

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Staying in Shape Over 40 - What You Need to Know

Turning 40 can be a powerful and transient event even though many women believe that everything starts to change or even fall apart at 40. This doesn't have to be so! Women can stay strong and competitive, healthy and fit well over the age of 40. There may be some changes you need to make, but it is an important time for you to make these changes so that you can continue to stay in shape.

Some basic dietary changes can help you to supplement your workouts and keep you strong. Calcium, for example, has always been important in a woman's diet, but it is critical to start supplementing calcium now if you haven't already. Bone density begins to decline and if this gets really bad, it can lead to osteoporosis later in life. Ginseng is an herb that can help to give you energy when you start to feel fatigue, and some people swear it is what helps keep them young. Consuming a lot of fruits and vegetables is crucial to keeping yourself young. Not only is it very healthy for your body, it is quite beneficial for your skin as well. Natural foods, especially fruits and vegetables, are full of antioxidants, and these help keep free radicals from destroying that youthful appearance of your skin. Also good are salmon and other foods such as almonds, flax and fatty fish which provide a strong source of Omega 3 fatty acids. Again, this is good for your heart health but also for your radiant skin.

Staying in shape also means getting - or staying - physical, of course. You may discover aches and pains that you haven't noticed prior to turning 40. It's not because 40 is some magical age, but rather a useful timeline to gauge when women tend to start feeling less energetic, more rigid, or have tighter muscles than they used to. A fun and relaxing antidote to this is yoga. Yoga has been said to be the true fountain of youth! A good, long yoga session a few times a week or a simple practice of ten to twenty minutes daily can relax, tone and lengthen your muscles as well as your spirit. It also helps to de-stress your mind, which has been shown to have an effect on cortisol levels in the body. By reducing cortisol, you can help reduce the belly fat that may be more stubborn to remove these days. Any time of stress-relieving mechanism you use will help keep you young, but yoga is an especially good one.

If yoga isn't really your speed, pick something that is. Maybe you enjoy spinning, or a step class or kickboxing. Whatever it is, don't stop now just because you've reached that dreaded age. Keeping active now is just as important as it was when you were twenty, if not more so. If your aches and pains feel like they are preventing you from doing what you like to do best, it probably means you need to stretch more. Stretching can be a wonderful tool to keep you young and keep your muscles supple and strong. It can help prevent muscle tears and help you reach new levels of fitness by warming up the muscles and ligaments, but it can also just feel great after a nice, long bout of exercise. If you run or bike, be sure to stretch the calves and quadriceps muscles as well as the hamstrings. If you like to partake in a class at your gym and there is a lot of jumping involved, make sure to stretch the ankles as well. Simply adding ten or fifteen minutes of stretching to your daily routine can make you feel years younger if you are faithful about it.

Staying in shape doesn't just mean looking good or staying in good shape on the outside. Once you reach the age of forty, keeping up with regular doctor appointments becomes more important than it was in days past. Make sure to get a mammogram and screen for early detection of breast cancer. Make an appointment with your general practitioner for a complete physical. Consult with a dermatologist, and keep regular full-body skin checkups once or twice a year, which can help screen out skin cancer and suspicious moles that may crop up. If you used to see the eye doctor once every couple of years, cut that in half and see him once annually. Unfortunately, the eyes are quick to deteriorate as you age, and you will want to keep up with these check-ups for safety reasons, to be able to keep reading, and to check for signs of glaucoma and other age-related diseases.

Nobody said getting older was fun, but it does not have to be painful. The age-old adage that an ounce of prevention is worth a pound of cure applies to the aging process very well, and if you take these measures you too can age gracefully.

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About the Author

Megan Hazel is a freelance writer who writes about health and fitness topics, similar to what consumers read in Oprah Magazine

Physical Fitness and Weight Loss - Getting Started On The Right Path

By Bruno Saleme

Fitness and weight loss has become a huge problem because people think of it as a problem. Here's where the problem is: over 90% of people you see at the gym are generally fit and in good shape. But the people who need it the most are never there!

First thing we need to get out of our heads is that exercising is hard, or exercising is a chore because when we learn to love it, no one will have any issues with over weight ever again. So how can we learn to love it?

You will learn to love it when you start seeing the results, so as you can see, you will have nothing initially to start with but your hopes and desires of getting a better body.

So how can get started?

Fitness is a lifestyle and it is something you need to be doing repeatedly all the time. But before we get to the point where it is completely part of us and it is something we are addicted to, there's a short ugly phase we need to go through. We all went through our ugly phase when we were growing up, but you need to realize that this phase goes away! So first step, you have to force yourself to exercise because it is something you are not used to. First time will be hard, but the second is guaranteed to be easier, and it just get easier from there until you become addicted.

It is all in taking the first step and getting it done!

However, even the ugly phase does not have to be ugly. You can still make it something very fun and something you look forward to by adding some flavours to it. Get a workout buddy you like and make it a bonding experience, so that the focus is not entirely on the act of exercising. It becomes more of an experience and a social event you will look forward to!

So what's the conclusion of the start?

The start will take some force from you to get it started, and only you can provide that force, but once it gets started, you will find yourself enjoying a new life, a better body, and feeling like a kid again.

There is one big thing we recommend you do in your exercises that will help you get started easier and help you achieve significantly better results. This thing is making it fun! you need to get a workout buddy and make it your thing to go workout everyday or every other day. This will make you love it even more and it will ensure you get more done by creating outside accountability and competition from each other.

Hope you enjoyed and I look forward to posting more tips!

To Your Health,

Bruno Saleme

To learn more about weight loss and weight loss techniques, get your full Weight Loss Report for no charge today!

To learn more about fitness and exercising, Click Here.

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Cardio Before or After Weight Training

Author: David Martens

A lot of people wonder whether they should do their cardio before or after weights. The answer isn't so simple though. Various factors greatly determine if doing cardio before or after weights makes the most sense for you. Perhaps the number one, biggest influence in this answer is your individual fitness goals. Goals such as getting fit overall, bulking up your muscles and losing those extra pounds helps you decide on how hard you are going to hit the workout routines; your intensity and determination can help decide the order of your routine.

Besides your overall aim in working out, also need think about the following things when figuring out if you will do weight training first or cardio first.

1. Intensity of each component: are you performing a simple aerobics routine of steady state cardio or high intensity interval training (HIIT)? Do you perform low rep, heavy lifting or high rep training to failure?

2. Duration of each component: is cardio a marathon or short but intense session?

3. Conditioning: how do your muscles feel after cardio vs. weights? What fatigues you more?

4. Motivation - Do you have a personal preference as to which exercise you want to do first? Are you more focused earlier in your workout or later?

Doing cardio before weight training was proven to be beneficial in a small study of ten men done by Brigham Young University. The findings are as follows:

* They concluded that it is better to do weight training after cardio when the two would be performed in the same workout. * Participants burned more calories for a longer period when weight training was done after the cardio portion. * On average, participants found it more difficult to do the cardio after the weight training.

Unfortunately, this study was only conducted on 10 individuals, so it isn't a hard fast finding by any means. Sure, there are good things to be said for doing cardio first, but what about melting away all the fat?

When you think about it, it's very practical to do your cardio exercise after weight training. It is very beneficial for your energy level to be at its highest rate when you are lifting weights. It requires a lot of mental focus and physical coordination to successfully do weight training. A bulk of most cardio workouts involve the legs, making it extremely difficult to be able to do sets of heavy squats following a 45-minute cardio workout. That being said, the inverse is also true in that trying to run after doing heavy squats isn't the easiest thing in the world either.

I do think that it's a good idea to either separate your cardio and weight training sessions into different days, or to do weights and then cardio, I also suggest the following as overall goals:

1. You can increase your endurance by doing cardio first; that can be done using high intensity interval training.

2. You can increase muscle by doing weights first, then cardio; both need a great focus and energy to perform well.

3. Burn fat: it depends! Many beginners benefit from doing cardio before weight training because they can burn more calories by performing a longer cardio routine relative to a weight training routine which tends to fatigue them faster. However, if you are advanced in your exercise routine, you could do a series of resistance training followed by cardio to help maximize fat burning due to an accelerated release of fatty acids and HGH into the bloodstream.

4. Improve health: order has no impact when it comes to improving overall health

The bottom line is that there is no clear answer to the question: should I do cardio before or after weights? Doing cardio work before weight training will increase your cardio endurance, however doing cardio work after weight training will help you to bulk up the size and strength of your muscles. You must decide which order benefits you the most and helps you reach your fitness goals best.

Article Source: http://www.articlesbase.com/fitness-articles/cardio-before-or-after-weight-training-3699201.html

About the Author

Dave has been an avid fitness fanatic for the past 15 years. He aims to maintain a lean, athletic look through diet and exercise without spending hours in the gym.

Many of the fitness tips he provides may seem unconventional, but you can't use a bodybuilding workout to look like an Abercrombie model.

Dave hopes to help his readers by providing no-nonsense tips highlighting what works, and what doesn't work, when it comes to getting in shape.

Read more about fitness tips about the best workout routines to get lean at http://www.notyouraveragefitnesstips.com