Springtime is knocking- Get Fit Now!

1. KieFit Journal
April 2009
Why Is Springtime
The Best Time To Get Fit?
Fat Burning Video Lesson
5 Simple Ways To Track Your
Fat Burning Progress
STOP CRAVINGS AND
STOP BINGE EATING:
ADVICE FROM A PIZZA MAN
Two Flat Stomach Secrets
For Women

2. JOURNAL
KIEFIT
HEALTHY AND
HAPPY LIFE!
APRIL 2009
ISSUE: Springtime is knocking- Get Fit Now!
WHY SPRINGTIME 3
IS THE BEST TIME Hello Fitness Fans!
TO GET FIT
I am very glad to introduce you to my current KieFit Journal -
April 09.
SPRINGTIME 4
HEALTHY EATING Within this April issue you get valuable articles about fitness,
workout and weight loss.
A LETTER FROM YOUR 5 What is it all about exactly? Here you'll get the answers and sug-
BELLY FAT
gestions, if spring time is the right time to become fit?
Learn more on Page 3. Additionally you'll get an advice from the
STOP CRAVINGS AND 6 'Pizza Man' - John Shatter on page 6 & 7.
STOP BINGE EATING:
+
ADVICE FROM A
PIZZA MAN 7 Workout with Turbulence Training:
Fitness fans ask the author Craig Ballanye a Certified Strength &
WHICH TURBULENCE 8 Conditioning Specialist: Which kind of workout is good for me to
TRAINING WORKOUT
SHOULD I USE? begin?
Check out on page 8 why you should change your workout rou-
TWO FLAT STOMACH 9 tine every four to six weeks and more.
SECRETS FOR WOMEN
Holly Rigsby tells you how to 'Discover the secret of a flat stom-
4 REASONS WHY
ach' on page 9.
10
SLEEP DEPRIVATION
+ Sleep deprivation can affect the muscle gain process! Read more
WILL INHIBIT YOUR
MUSCLE GAINS 11
about the most common four reasons and how to avoid them
from Sean Nalewanyi - Natural Bodybuilding Expert & Fitness
AT LAST! - 12 Author on page 10.
10 HEALTHY EATING
TIPS THAT WORK!
“At Last! …”- Get here 10 Healthy Eating Tips that really work on
page 12.
KIEFIT.COM ISSUE 13
Best wishes and stay healthy,
ADVERTISE 14
OPPORTUNITYS— Heidi
KIEFIT.COM
CONTACT— 15
KIEFIT.COM
SEND ME YOUR COM- 15
MENTS AND IDEAS
FOR FURTHER Send me your comments and ideas for further
ARTICLES. ATTENTION
articles. Submit your article to Email:
articles@kiefit.com and see it in the next issue Schedules: Submit events sche-
dules you know to be mentioned
of KieFit Journal.
here in the next issue!
Use your article to generate additional free traffic
to your website as well. Submit your personal Fitness
and Sport events you wish to be
Closing date to submit your articles you wish to be published here and invite Kiefit
Journal readers to attend!
published here on 25th of each month.

3. SPRINGTIME: GET FIT! Seite 3
Why Springtime is the Best Time to Get Fit
By Daryl Bennett
Each January, Carol Hager, 26, sat a Besides those few rainy days, springtime 5 Simple Ways To Track Your Fat
goal to lose weight. Her attempts were offers more workout incentives than any Burning Progress
filled with desire, but not motivation. For other season. For example, it's getting
the most part, this was because she warmer, but not too warm. This means
started working out in the gloomy Winter just the right temperature for a jog or eve-
months. Doing things differently, Hager ning walk. Summers are too hot, Winters
decided to start her exercises in April and too cold, and Fall too chilly (in most
viola! Success. places) to bang
Very few fitness out an effective
newbies take workout. Spring
advantage of also brings fresh
the spring sea- smells and de-
son, but spring- lightful air, im-
time is the best portant for keep-
Fat Burning Video Lesson
time to start ing your lungs
working out. clean and
The reason senses elated
really is in the during your
season. All the workouts.
leaves are bud- For variety,
ding out, spring can host
warmer air, any exercise
longer days, you can do.
and more Weightlifting,
sunlight equals running, biking,
a better state of mind -- a fitness state of hiking, aerobics; whatever you choose.
mind. The promise of new spring/summer Workouts that might otherwise be strenu-
clothes or the chance to show off at the ous during the Summer can seem easier
beach can madly excite you about fitness. in Spring. That's why newbies starting a
And this abundance of new life and re- fitness routine find so much motivation
freshing, new-like feeling really can pro- and enjoyment during the season. Work-
pel your fitness goals to heights not outs are quite simply easier to start and
achievable in Winter. easier to finish (indoors or out). Hager
Like Hager, most people should set goals claims her stamina skyrocketed; some-
to get started. Goal setting not only meas- thing she never knew during her Winter
ures your success, but motivates you dur- month attempts.
ing those new spring months. Make sure
your goals are obtainable and broken up So get out there, enjoy the season, set
into smaller parts though. You can't really your goals, choose your exercises, and
expect to lose 25 pounds in a week, but just get fit. There really is no better sea-
break that up into 10 weeks and you're son to get started, especially if you want
good to go. to succeed.
Now, with your goals set, pick a place to
workout. Where you go to tread the mill or Daryl Bennett, a contributor to Nani Fitness News
(http://bestbody.50webs.com), is a dedicated fitness
push the weight really doesn't matter;
writer and researcher living in the Midwest USA
what matters is your enjoyment of the
season. Obviously it's important to get Article Source: http://EzineArticles.com/?
outside and workout as much as possible expert=Daryl_Bennett
-- after all, it's spring! But those occa-
sional Springtime rainy days might drive
you indoors. That's why having an indoor
back-up home gym, dumbbells, or a sta-
tionary bike is as important as running in
the park. You might also consider a dis-
count gym membership for those few
nasty days.

4. SPRING: HEALTHY EATING Seite 4
Springtime Healthy Eating
By Ernesto White
As Spring approaches I find myself be- * Exercise can lower the risk of the dis-
coming motivated to get into shape for ease women fear most: breast cancer.
the September wedding. I want to look
good also for my 40th birthday. Yeah, I * Exercise has emotional benefits, too. It
am only human. can help you fall asleep faster and sleep
longer and deeper, and relieve depres-
I need to gear my eating and exercise to sion.
fit where I am at currently. Doing too
much in the gym will only make me sore If the benefits of exercise are so clearly
and I need to be consistent. significant, why isn't every woman out
there doing the things that trans-
late into physical activity?
*The number one barrier we hear
is 'I don't have the time,' says
Bess H. Marcus, PhD, who directs
the Physical Activity Research
Center at Brown University Medi-
cal School in Providence, RI.
That may be due to the mistaken
belief that physical activity means
hard, intense exercise, the kind
that makes you drop with sweat
and leaves your muscles aching
the next day.
--
Also eating right to the point where my Yes indeed, one has to "get over it" the
metabolism increases is also an other excuses and get out there and make
desired goal of mine. yourself
Studies find that your mid-30s through into the person you should be. I cannot
your 40s is a critical period for determin- see myself as a frumpy middle aged
ing whether you'll remain physically active woman.
after menopause, something you defi-
nitely want to strive for. The best reason Just goes against what I want. I have
is that you'll likely live longer. One large every right to look and feel my very best.
study of older women found that exercise
reduced all causes of death in postmeno- I think the image of the older woman is
pausal women. Here are some others: changing. I know the media has allot to
do with this also and women my age
* Regular exercise lowers blood pressure, should not consider themselves ham-
reduces levels of "bad" cholesterol while pered by societal norms. Love life and
raising levels of "good" cholesterol and live it!
slows our resting heart rate, enabling it to
work more efficiently.
http://www.casy.us
* Several studies have found that physi-
cally active women experience less in- Article Source: http://EzineArticles.com/?
tense and fewer symptoms of meno- expert=Ernesto_White
pause, including the ubiquitous hot
flashes.
* Physical activity also reduces your risk
of colon cancer, kidney stones, gallstone
surgery and diverticular disease.

5. A LETTER FROM BELLY FAT Seite 5
A Letter from Your Belly Fat
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Dear Friend, collective butt. I was burning ==> http://
This is a letter from your ol' up down here! www.turbulencetraining.com
pal, belly fat. We had a great But boy oh boy, I sure was
run this summer, didn't we? glad you gave that up and Your friend and spare tire,
Lots of good times, great went back to just lifting uten-
food, and plain ol' sitting sils and not dumbells. Other- Belly Fat
around eating too much. wise we wouldn't have been
able to celebrate another PS - Seriously, don't go near
Well, I'm thinking about summer together this year. that Turbulence Training
sticking around another year program unless you want to
if you don't mind. But you Sometimes I wonder, what see me, Thunder Thighs,
might need to get a bigger did you ever do in college Manboobs, Jigg Lee Arm
pair of pants, as I was think- without me, your trusted Fat, and Luv Handles pack
ing about expanding my belly fat? Back then, you our bags and hit the high-
place down here. were probably one of those way.
people that couldn't wait to
get to the beach to show off It will be a sad farewell, and
your body, not like these you'd be stuck with ripped
So do me a favor, avoid that
days. abs, gorgeous glutes, and
interval training you were
toned arms, and you know
thinking of doing. The last
Nope, stay in the shade and how much attention those
time you did that stuff, I
keep the cover-up clothes guys get from the opposite
nearly had to look for a new
on, that's the way to go now. sex. Who needs it, I say.
place to live. I felt like the
Besides, its a lot closer to
Wicked Witch of the West in
the cold beer and the BBQ
the land of Oz. Did you hear
when you're sitting in the
me yelling, "Help me, I'm
shade avoiding all the fun
melting!"?
down on the beach.
Well, it sure was good
Instead, stick to that slow
catching up with you. I'm About the Author
cardio stuff. Sure I get a little
sure we'll be in touch more
sweaty, and the ol' brain up
often, as long as you stay Craig Ballantyne is a Certified
there thinks it's doing "a real Strength & Conditioning Specialist
away from that Turbulence
fat burning workout", but it's and writes for Men's Health, Men's
Training workout routine.
never enough to melt me Fitness, Maximum Fitness, Muscle
outta here. and Fitness Hers, and Oxygen
Brings a tear to my eye
whenever I even think about magazines. His trademarked Tur-
Another thing, keep listening
that workout program and all bulence Training fat loss workouts
to those experts who say have been featured multiple times
the belly fat it's burned.
strength training doesn't
Heck, it's fried more belly fat in Men’s Fitness and Maximum
burn body fat. Since re- Fitness magazines, and have hel-
than a frying pan!
search shows they're wrong, ped thousands of men and women
So again, if you want to
if you added strength train- around the world lose fat, gain
keep your dear old belly muscle, and get lean in less than 45
ing to your program, you'd
around for another year and minutes three times per week. For
practically need to throw me
another summer, don't use more information on the Turbu-
a going away party!
Turbulence Training - other- lence Training workouts that will
wise, its all over pal, and help you burn fat without long,
After each one of those su-
you'll never see me again. slow cardio sessions or fancy
perset workouts you tried
last January it felt like some- equipment, visit
Belly Fat says, "Don't use www.TurbulenceTraining.com
one lit a match under our
this"

6. FOOD:ADVICE FROM PIZZA... 6
Stop Cravings and Stop Binge Eating: Advice from
a Pizza Man
By line: By Tom Venuto
www.burnthefat.com
In a surprising comment made during a proportions, not just in the United States “Pizza is
popular UK radio show, the founder of but in the U.K. and other countries as actually
one of the largest Pizza chains in the well. healthy for you
United States and United Kingdom told if you don’t eat
listeners not to eat too much pizza! Moreover, it was just plain good diet ad-
vice! One reason people are failing to too much of it.
In an interview with host Adam Shaw on control their weight is because of all-or- You can’t eat
BBC’s Radio Four program, John Schnat- none thinking, i.e, “I can’t eat ANY pizza five or six
ter, the founder of Papa John’s pizza, EVER again!” or, “I have to follow my diet slices but if
was asked whether he was concerned 100% or not at all.” you eat one or
about the British government’s recent two slices it’s
actions in the In my experience, all or none thinking is very
fast food restau- one of the big-
rant business to gest causes of
help put the diet failure. It’s
brakes on obe- far better from a
sity. psychological
perspective to
Schnatter said, eat your pizza;
“Pizza is actu- simply enjoy it
ally healthy for infrequently and
you if you don’t in small quanti-
eat too much of ties.
it. You can’t eat
five or six slices Think of you on
but if you eat a diet like a
one or two pressure cooker
slices it’s very on a burner.
nutritious.” The longer you
keep that pot on
Laughing, Shaw replied, “I’m not sure the heat, the more the steam pressure
your investors would want to hear you tell builds up inside. If there’s no outlet or
people, ‘don’t eat too much of our piz- release valve on that thing, eventually the
zas!”’ pressure builds up so much that even if
it’s made of steel and the lid is bolted
Across the web, bloggers and tweeters down, she’s gonna blow, sooner or later.
have been putting in their two cents.
Some say he was a little TOO honest. Well, in the beginning, you might think
Others say this was either the worst PR your willpower is made of steel and that
screw up ever… or you’re bolted tigher than a submarine
the best PR move hatch, but the longer you’re on a diet with
ever (you know what no relief, the greater the pressure builds
they say about “bad” up until YOU blow your top… and that
publicity). means massive binge eating.
Although I wouldn’t
call pizza health >> continued >>
food, I think his ad-
vice to eat pizza, but
only in moderation
was the responsible
thing for a fast food
owner to do at a time
where obesity is
reaching epidemic

7. FOOD:ADVICE FROM PIZZA... 7
Stop Cravings and Stop Binge Eating: Advice from a
Pizza Man
By line: By Tom Venuto - continued -
www.burnthefat.com
But if you let off a little steam in the form of a make a difference. I think anything that
“free meal” (or two) and enjoy that slice of raises calorie awareness is going to affect
pizza (or whatever is your favorite ‘poison’)
behavior in a positive way and help make for
on occasion, that relieves the pressure. Alas,
better food decisions. Whether it should be
you never even feel the urge to binge… be-
mandatory by law is debatable. I say,
cause
you HAD your pizza and the urge was satis- let the restaurants decide and then let the
fied. Since the meal was planned and you marketplace sort itself out.
kept the calories under control, it had little or
no effect on your fat loss results. I would be more likely to recommend or sup-
port the restaurants who opted to post calo-
This topic of conversation was prompted on ries, increase their range of healthy
the BBC radio show during a discussion choices… and on that rare occasion, have a
about how the Pizza business was doing CEO who actually says, “Eat my food, but
during the recession not too much!!”
and about efforts to
Now, if we can only
stem the growing obe-
get those
sity crisis in the UK.
Mcdonalds’s execs
Earlier last month, The to say the same
Food Standards thing!
Agency in the UK
started negotiating with
UK food, pub and
sandwich chains to
display calories on their
menus to try to provide
education about health-
ier options for consum- About the Author:
ers who eat out fre-
Tom Venuto is a fat loss
quently. expert, lifetime natural
The move is similar to (steroid-free) bodybuilder,
one made in New York City last year, where Train hard and expect success, independent nutrition re-
restaurant chains that have more than 15 searcher, freelance writer,
Tom Venuto
locations must print calories on the menus. and author of the #1 best
According to an article in the British Medical Fat Loss Coach selling diet e-book, Burn The
Fat, Feed The Muscle: Fat-
Journal, this has resulted in an average re- www.BurnTheFat.com Burning Secrets of The
duction of 50-100 calories for each food or-
P.S. No relation to Venuto's Pizza, hahaha World’s Best Bodybuilders &
der. Not much, but at least it’s something.
Fitness Models (e-book)
In the case of pizza, a 2.2 ounce thin-crusted which teaches you how to get
slice of cheese pizza could have as little as lean without drugs or supp-
190 calories. One slice of “meat lover’s” lements using secrets of the
pizza, on the other hand, could set you back world's best bodybuilders
almost 500 calories! If you knew the differ- and fitness models. Learn
ence, would it change what kind and how how to get rid of stubborn fat
much you ate? and increase your metabo-
lism by visiting:
I’m totally in favor of posting calories on
menus, despite the critics who say it won’t www.burnthefat.com

8. WORKOUT & TRAINING Seite 8
Which Turbulence Training Workout Should I Use?
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
With Turbulence Training If you haven't been doing occur when you have been B) If you are a man that
for Fat Loss, there are a lot any exercise, you must start away from exercise for so wants to build muscle, use
of workouts to choose from. there. No long. the TT
exceptions. for Muscle program.
So why did I create so The bodyweight exercises 3) The Best Program For C) If you want to keep burn-
many fat burning pro- will prepare your muscles ADVANCED Fitness & Fat ing fat, move to the DB-BW
grams? for all future workouts, and Loss I suggest you start Fusion
will prevent the overuse with the "Original Turbu- Workout.
Because you need to have injuries people usually get lence Training
variety in your workouts to D) Follow that with the 30-
keep on Day Advanced Fat Loss
boosting your metabolism, program.
and burning fat month after
month. E) And finally, finish with
the Advanced Fusion Fat
If you did the same workout Loss
program for 3 months 4-Week Program.
straight, your results would
screech to a halt after 5 or 6 At any time you are travel-
weeks. ing or want a break from the
dumbell
With the Turbulence Train- workouts, you can use the
ing fat loss program, you beginner, intermediate, or
will be able to change your advanced
workouts every 4 weeks. bodyweight program from
Each time you do that, the Original Bodyweight 4-
you'll kickstart your fat burn- Week TT workout.
ing and your metabolism to when they start a high- Workout" from the main
a new level. volume cardio program Turbulence Training for Fat Sincerely,
Loss manual.
(which is the worst thing an
You must change your overweight person can do Work your way through Craig Ballantyne, CSCS,
workout every 3-4 weeks. for weight loss). each following three ad- MS
vanced workouts in the Author, Turbulence Training
Unfortunately, with so many 2) The Best Program for an manual.
Turbulence Train-
ing workouts,
people often ask,
"Which program
should I start
with?". So here are the fat Experienced Lifter Who Has Upon completion of the Tur-
burning guidelines you NOT Exercised in the Last bulence Training for Fat About the Author
need to get the most out of 4 Weeks Loss workouts from the
Craig Ballantyne is a Certified Strength
Turbulence Training no main manual, you can & Conditioning Specialist and writes for
matter what your fitness Please start with the Inter- move onto the bonus work- Men's Health, Men's Fitness, Maximum
Fitness, Muscle and Fitness Hers, and
level... mediate Workout from the outs in this order: Oxygen magazines. His trademarked
main Turbulence Training Turbulence Training fat loss workouts
have been featured multiple times in
1) The Best Program for a for Fat Loss program. A) If you are a women that Men’s Fitness and Maximum Fitness
Total BEGINNER wants to put the final magazines, and have helped thousands
BUT NOTE: Do only ONE touches on of men and women around the world
lose fat, gain muscle, and get lean in
Overweight, sedentary be- SET per exercise in each a female physique, use the less than 45 minutes three times per
ginners should start with the workout in the first week. Turbulence Training for week. For more information on the
Turbulence Training workouts that will
Introductory Program in the Women help you burn fat without long, slow
main Turbulence Training This will prevent you from workout. cardio sessions or fancy equipment,
visit
for Fat Loss manual. being excessively sore from www.TurbulenceTraining.com
the exercises, which can

9. WORKOUT & TRAINING 9
Two Flat Stomach Secrets For Women
By Holly Rigsby, CPT
www.FitYummyMummy.com
Have you tried everything most of all, eating suppor- while you're doing it, but it
under the sun to get a flat tively is enjoying the foods keeps you're metabolism
stomach, only to come up you love in moderation in- revved long after you're
disappointed? Have you stead of in excess. done. One recent study
fallen prey to all the gim- showed that you're metabo-
micks, fad diets and shame- If eating supportively is the lism would stay elevated for
less infomercials promising first secret to a flat stomach, over 36 hours after a resis-
you that elusive flat stomach then what's the second? The tance training session.
that you desire? second flat stomach secret is
resistance training. Unfortu- Try to get that out of an aero-
Well fret no more, I'm going nately, just as fad diets have bics class.
to let you in on the two stood in the path of women
‘secrets' that will help you achieving the flat stomachs And there's another benefit of
shed unwanted fat and reveal they so desired, so have the resistance training when it
your toned, flat stomach once myths of spot reduction and comes to getting a flat stom-
and for all. cardio being the best method ach. The lean muscle that
for fat loss. Late night info- you gain will raise you're rest-
The first secret for a flat mercials have long promoted ing metabolic rate and help
stomach is eating suppor- gadgets that promised to spot you burn more fat all day
tively. While this doesn't reduce those trouble spots long, each and every day.
seem like a secret at all, most that women struggle with and
women get this wrong in spite sucked us in with testimonials There you have it, two
of their best – but misguided from fitness models that un- ‘secrets' that are guaranteed
– efforts. Women have fallen doubtedly picked up a nifty to boost your metabolism and
prey to low-fat, low-carb, Hol- paycheck for endorsing their give you that flat stomach
lywood, grapefruit, South wares. But spot reduction is a you've been longing for. So
Beach and every other over myth. Think about it – have ditch the diet books and the
hyped diet that marketers can you ever met someone with a aerobics classes and start
dream up, all in hopes of flat stomach and fat arms? eating supportively and resis-
shedding those unwanted Didn't think so. If spot reduc- tance training. Before long
pounds. But eating suppor- tion was possible then un- that flat stomach will finally
tively is isn't about dieting or doubtedly one of these happy be yours.
deprivation; it's about mod- customers would have toned
eration and balance. While and tightened their stomach,
cutting carbs or fats out of yet kept their flabby arms.
your nutrition plan might give
you a temporary loss of a The other myth that has led
couple of pounds, it's typi- women astray is the belief
cally followed by a drop in that cardio is the best solu-
metabolism and a weight tion for fat loss. Treadmill
gain of more than you lost in manufacturers have sold the
About the Author
the first place once you go virtues of the ‘fat burning
back to your old eating hab- zone' and led us to believe Holly Rigsby is a nationally recog-
its. that we could plod along on a nized women’s fitness coach, certi-
treadmill watching Oprah and fied personal trainer (CPT) and the
author of the internationally popular
So what is eating suppor- before long a flat stomach e-book – Fit Yummy Mummy - Burn
tively? Eating supportively is would be ours. These two Your Baby Fat & Get Your Body
having protein and carbohy- myths have diverted us from Back. Go to http://
drates at every meal. It's the path of what really does www.fityummymummy.com to get
your FREE copy of her special re-
grazing on 4-6 meals or work – resistance training. port: "The Five Ways To Boost Your
snack each day instead of Resistance training is a flat Metabolism."
missing meals and then gorg- stomach's best friend be-
ing yourself. It's enjoying a cause not only does an effec-
healthy breakfast and not tive resistance training ses-
drinking your calories. But sion burn plenty of calories

10. MUSCLE GAINS 10
4 Reasons Why Sleep Deprivation Will Inhibit Your
Muscle Gains
By Sean Nalewanyj - Natural Bodybuilding Expert & Best-Selling Fitness Author
www.MuscleGainTruth.com
It may seem like a trivial issue that could be 3) Recovery will be interrupted.
easily overlooked, but giving your body a
proper sleep every night really is an impor- As you are probably already aware, your
tant step in setting the wheels for maximum muscles do not actually grow while you are
mus-
cle
growth into motion. IN the gym. Rather, they grow while you are
If you really want to see the most dramatic OUT of the gym eating and resting.
changes in your body over the shortest pe- The time that you spend sleeping is one of
riod of time possible, a restful, quality sleep the primary periods where the recovery and
every single night is a must. remodeling of damaged muscle tissue takes
place. Not only do your muscles require re-
What makes a proper sleep so important? covery time, but your central nervous sys-
tem, joints and immune system need rest
Well, let’s simply take a look at what hap- too.
pens when you DON’T get a proper sleep 4) Hormone levels will be compromised.
each night…
Depriving your body of sleep will have a
1) Mental focus will decline. negative impact on some of the most impor-
tant muscle building and fat burning hor-
One of the biggest problems with sleep dep- mones circulating in your body. I’m talking
rivation is the effect that it will have on your specifically about cortisol, testosterone,
mental state. Studies have shown that just a growth hormone and insulin.
single night with insufficient rest will have a
significant negative impact on your mental Simply put, sleep deprivation has a negative
focus and willingness to perform difficult impact on every single one of them...
tasks. a) Cortisol - A catabolic stress hormone that
increases abdominal fat storage and stimu-
Putting forth an all-out effort every time you lates the breakdown of muscle tissue for use
enter the gym is one of the primary keys to as energy.
building muscle fast, and in order to do so
you must remain mentally sharp at all times. Studies have shown that insufficient sleep
will cause the body to release higher
2) Physical performance will suffer. amounts of this hormone.
Not only will sleep deprivation have a nega- b) Testosterone - The most important hor-
tive impact on your state of mind, but it will mone when it comes to building muscle. The
also have physical consequences as well. higher your levels of testosterone, the more
Without a proper sleep, your strength levels muscle you can build.
will decrease and you'll end up using less
weight and/or performing fewer reps than Sleep deprivation measurably lowers testos-
you would normally be capable of. terone levels.
>> continued >>
Your bottom line muscle gains are ultimately
determined by the steady increases in
poundage that you are able to make on all of
your exercises, and keeping your strength at
top levels is critical in achieving this as
quickly as possible.

11. MUSCLE GAINS Seite 11
4 Reasons Why Sleep Deprivation Will Inhibit Your
Muscle Gains - continued -
By Sean Nalewanyj - Natural Bodybuilding Expert & Best-Selling Fitness Author
www.MuscleGainTruth.com
c) Growth Hormone - Regenerates the - Decrease insulin resistance
body and plays a large role in building and That should be plenty of incentive right
maintaining muscle. there to start paying close attention to how
much sleep you’re getting each night.
The time that you sleep is also the time
when your body experiences a natural
surge in growth hormone levels. If you fail See you in the morning!
to
get
a
YouTube Video
proper rest at night this hormonal surge will Make sure to visit 10 Minute Workout for
be compromised. www.MuscleGainTruth.com for more win- Weight Loss, Fat Loss
ning muscle-building and fat loss strategies & Muscle Gain Video
d) Insulin - Responsible for the uptake of that you can begin incorporating into your
important nutrients into your body cells. program right away. You'll have the chance
to instantly access my award-winning natu-
Sleep deprivation can result in an increase
ral bodybuilding program, "The Muscle
in your body's insulin resistance levels.
Gain Truth No-Fail System", and sign up
This means that your body will have to re-
for my free 8-part muscle building email
lease higher-than-normal amounts of this
course.
hormone to compensate. This can lead to
excess fat storage, diabetes or heart dis-
ease.
So, just how much sleep is enough? About The Author
Once an awkward, pencil-necked "social reject", Sean
Nalewanyj is now a renowned natural bodybuilding
As with most things, it’s certainly an individ- and fat loss expert, best-selling fitness author, and
ual factor and varies from person to per- creator of the wildly popular online muscle building
son. As a general guideline though, I would program, "The Muscle Gain Truth No-Fail System".
Learn how to build muscle and gain weight in just 24
recommend that everyone out there strive minutes a day by visiting:
to get a minimum of 8 hours of sleep every www.MuscleGainTruth.com.
single night. If you feel that you require
more than that, sleep for 9 hours or for Sean is also the owner and operator of the web's
even longer if you need to. premier muscle building and fat loss support commu-
nity, currently accepting new members at
The bottom line is to get enough sleep www.FitnessInnerCircle.com .
each night so that you feel 100% rested Note to the reader: You are free to reprint and redis-
and energized throughout the day. If you tribute this article as long as the content is not altered
regularly feel fatigued and sluggish, then in any way, the links remain live and the author re-
increasing your sleeping time is a must. source box (including this message) is left intact.
In terms of building muscle size and
strength, proper amounts of sleep will:
- Increase your mental focus and energy
- Improve your strength
- Allow for proper recovery in between
workouts
- Lower cortisol levels
- Increase testosterone
- Raise growth hormone levels

12. AT LAST! EATING TIPS Seite 12
At Last! - 10 Healthy Eating Tips That WORK!
By Dr. Kang-pang Chan
How much time do you spend putting And as you and I both know, good healthy
healthy eating tips into practice? eating tips are powerful.
Listen, I'm not kidding around, how many Eating healthy can cause you to drop exces-
times during the day do you correct bad sive weight. Eating healthy can increase
habits and place them with new ones? your energy. Eating healthy can assure that
your body is getting all the nutrients it
I'm telling you, it's a game of inches, and needs.
you've got to be willing to make significant
changes. Sooner or later you're going to Let's take a closer look at some riveting
have to implement some healthy eating tips healthy eating tips you can use right NOW.
in order to get your body into shape and
your health on the right track. 1. Let your bad snack choices bite the dust.
Snacking is fact of life for most of us.
You need balance. 2. Get on the up and up and buy fresh foods
as opposed to processed foods.
3. Take the bull by the horns and remove
any junk food you have in your house.
4. Don't be excessive - leave extra salt, and
sugar of the equation.
5. Be more careful about eating large meals
and extra snacks before you got to bed.
6. Restore balance by designating only two
places for meals in your home.
7. Command at least 30 minutes for each
meal.
But, how are you going to do it? How are
you going to get healthy? How are you go- 8. Be disciplined and savor each bite you
ing to change? take.
This is probably the most challenging as- 9. Trust you gut and avoid second helpings.
signment there is when it comes to figuring
out the best healthy eating principles to ap- 10. Don't dwell on always cleaning your
ply to your life. plate.
If you act now, the results will be astound-
You see, I find the whole subject of healthy ing. Do whatever it takes to begin using
eating absolutely riveting. I am fascinated by these healthy eating tips as soon as possi-
what it takes to change eating habits and ble.
lose weight.
Get ready for change. You are really going
By now you're probably wondering - what to like it.
does it take to create a healthy eating life-
style? That's the subject of this article today. So, go get the Develop A Healthy Eating
Habit advice at http://
What does your body really want? No doubt howtoloseweightquicker.com/you-should-
it wants to be fed when it's hungry, loved, develop-a-healthy-eating-habit here before
and nourished. you've gone astray too much on the path to
health and fitness.
It doesn't want to be filled to the point that
Article Source: http://EzineArticles.com/?
you feel like you are ready to pop. It wants expert=Dr._Kang-pang_Chan
to enjoy food, and feel good all the time.

13. KIEFIT.COM—ISSUE Seite 13
KieFit– Board
This site is created to post job exclusively for health and fitness professional. Search
for qualified professionals and opening your career world wide.
Reach your targeted audience massively.
Your ad is thirty (30) days visi-
ble for FREE!
FitBlurbs.com
Your Source For Fit-
ness Related Articles
Find Free Information
About Fitness, Health
And Wellness.

14. ADVERTISE OPPORTUNITYS Seite 14
ADVERTISE W I T H US...
Advertise with Kiefit.com
If you have a new product or service to showcase to the fitness community, Kiefit.com is the place to reach your tar-
geted audience!
The purpose of the Kiefit.com fitness oriented social bookmarking website, the Kiefit Journal and the newsletter is to
give consumers proven methods to help them in their quest for fitness and good health.
It is our goal to inform our community and subscribers of new developments in the health and fitness fields and
connect them with each other to benefit from their experiences!
Through Kiefit.com Web site, the FREE Kiefit Journal and the monthly newsletter you'll be targeting large numbers of
consumers that are looking for various ways to improve their health and fitness.
Get our FREE Media Kit Here!
To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE !
Advertising
...within this FREE monthly publication.
How does it work?
Every new subscriber which choose to subscribe to our free monthly newsletter gets this FREE kiefit.com publication
delivered directly to their email box. Furthermore our subscribers will receive the most recent version of this
kiefit.com publication as long they choose to do so. Our newsletter list is strictly double optin.
Every subscriber is free to forward this publication to his family, friends, relatives and business partners for free!
Example:
1. One subscriber receives this publication after he registered to do so.
2. He decides to forward this publication to his family and friends etc.
3. They in the next step decide to forward this publication to their family and friends as well.
Do you get an idea where this can lead to … ?
… I think you can!
This effect is known as word of mouth!
With placing an ad within this KieFit.com publication you get the most
out of your ad dollars for a fraction of the costs.
With this FREE monthly publication you can spread the word tremendously to your targeted audience!
And all this for a price of less than a cup of coffee per day,!
But don’t wait to long! The ad space within this publication is limited!
And as the subscriber base rise the ad price will as well.
To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE !

15. KIEFIT JOURNAL
Contact[at]kiefit.com
YOUR COMMENTS AND IDEAS
ARE WELCOME!
Do you have ideas or themes which you like to be covered in the next
kiefit.com publication for April 2009?
Please let me know. Please write to:
Email: suggestions[at]kiefit.com
Do you write articles about health, fitness, sports, nutrition etc? Feel free to
send it to us. If your article meets our needs we will be willing to publish it.
Email: articles[at]kiefit.com
Your ideas and articles are very welcome.
Thank you very much.
Stay healthy,
Heidi
Copyright © 2008 Kiefit.com All Rights Reserved.
Use of this document constitutes acceptance of Kiefit.com
Designated trademarks and brands are the property of their respective owners.