Finally Revealed – The Real Cause Behind Osteoporosis and How to Overcome It

People’s bones who suffer from osteoporosis become very thin and weak. “Osteo” origin comes from  the Greek word “osteon” which means bone; “porosis” comes from “poros” – hole, passage. According to the Medilexicon Medical Dictionary, osteoporosis is “reduction in the quantity of bone or atrophy of skeletal tissue; an age-related disorder characterized by decreased bone mass and loss of normal skeletal microarchitecture, leading to increased susceptibility to fractures”.

The treatment of osteoporosis is strongly related to the actual cause of the disease, some of them are hereditary while others come from the lifestyle. Luckily, there is a complex natural cure for osteoporosis from which the person who suffers from this disease will build strong bones which eventually will lead to cure osteoporosis.

Which are the causes that cannot be controlled by us?

  • Family history – osteoporosis is a hereditary disease, which means that if someone in your family has/had this disease, you are more at risk to have it
  • Sex -women suffer more often from osteoporosis
  • Ethnicity – Asian and white people are most likely to suffer from this disease in comparison to Hispanic or black people

Which causes can be somewhat controlled by us?

  • Estrogen levels – the estrogen protects the bones so a person with low estrogen is more likely to develop osteoporosis. Menopause will further decrease the level of estrogen for a woman and for post-menopausal woman, doctors recommend women to be vigilant about bone health. Women may lose bone at a rate of 4 to 8% per year for several years after their ovaries stop producing estrogen.
  • Low body weight – petite and small boned women (under 130 pounds) have less bone mass to begin with so extra attention regarding this issue should be paid.
  • History of broken bones – the chances of suffering from osteoporosis is increased if you have a history of broken bones.

Osteoporosis is also caused by factors which are completely in your control which make this disease somewhat preventable. We will continue this article by presenting a natural osteoporosis treatment from which you will build strong bones.

  • Calcium – this will give your bones what they need in order to regenerate so in order to build strong bones consume foods that contain calcium.
  • Vitamin D – in order to absorb calcium efficiently, you will have to consume vitamin D. Without enough vitamin D in your diet, some of your calcium intake could be going to waste, adversely affecting your bones.
  • Other minerals and vitamins – are another natural way to reverse osteoporosis, some examples would be: vitamin B6 and B12, vitamin K, magnesium and phosphorous.

Which medical conditions can lead to osteoporosis?

  • Kidney problems
  • Intestinal problems
  • Nutrient absorption problems
  • Thyroid problems

Which medications lead to the disease?

  • Antacids with aluminum
  • Some anti-convulsants or anti-seizure medications
  • Thyroid hormones
  • Corticosteroids

The treatment of osteoporosis is real and effective so people that unfortunately suffer from this disease should not give up because with the right information and a strong will, osteoporosis can be reversed.

Reversing osteoporosis will bring significant benefits to your health – benefits that are VITAL to living a dynamic and healthy life.

About Author: Matt Traverso specializes in researching and providing practical resources on emerging treatments and remedies for osteoporosis. The new Osteoporosis treatment is a proven program that cures Osteoporosis for good. To learn more visit http://www.eliminate-osteoporosis.com/.

1 Mistake All Women Make

By Craig Ballantyne, CSCS, MS

Author, Turbulence Training

Following the cardio mentality and depending on the cardio confessional is the biggest mistake that all women make when it comes to fat loss. Let me explain…

On Saturday morning I was walking home from the gym when I passed by a young women – about 28 years old – who was talking on her iPhone.

And I heard her say, “I’m going for a walk now to get some exercise because I’m going out for a bad dinner tonight.”

And I just wanted to yell, “No – no – no – no – no! That doesn’t work. It never has, it never will.”

You can’t out-cardio a bad diet.

Every woman I’ve ever met has made this mistake and had that “cardio confessional mindset” at one time or another – and it goes for most of the guys I know, too.

Unfortunately, at best, this poor girl will probably burn an extra 300-500 calories during her walk – if it’s a really, really long walk. But at dinner, she’s likely to eat 400-700 calories during the appetizer or consume that in liquid calories alone!

(NOTE: By “bad dinner”, I’m guessing she meant a high-calorie meal, and not a pity date with a deadbeat ex-boyfriend.)

The bottom line is that a single cardio session will not beat a bad diet.

Now you might be thinking, “At least it’s better than nothing.”

But is it?

Remember, as I’ve mentioned in the past, one British study found that some people OVEREAT in response to cardio exercise.

So when dinner comes around, this poor girl might think,”Oh, I did that long walk today, so I can treat myself to a bigger dinner or dessert.”

The only thing that comes close to beating a bad diet is interval training and resistance training.

Back in 2007, an Australian research study on interval training was getting a LOT of press for the surprising results. In the study, women who did interval training were able to lose belly fat without changing their diet.

In fact, one subject, named Louise, said this: “My diet was pretty bad back then, with lots of sweets, lots of junk food…doughnuts and sugar — it was awful.”

And yet by the end of this study, interval training helped Louise burn 8kg of fat in just 15 weeks – WITHOUT changing her diet.

Perhaps it IS POSSIBLE for you to out-train a bad diet – but only if you use interval training.

And that’s just another reason the best short, burst fat burning workouts are based on this specific type of fat burning exercise.

So here’s what you need to do:

1) Give up the “Cardio Confessional Mentality” and understand that you can’t “out-cardio a bad diet”.

2) Stick to your simple lifestyle nutrition plan 90% of the time and then enjoy your 10% reward meals GUILT-FREE.

3) Use interval training to burn the fat and resistance training to sculpt your body.

It’s that simple – a 3-step system for fat loss success that is guaranteed to work every time.

Check out Craig Ballantyne’s Turbulence Training workouts for Women for some great Fat Burning Workouts

Enjoy guilt-free eating and fat loss with this mindset.

The 4 Progression System to Incredible Bodyweight Training Progress

I’ve always said that the key to progress with bodyweight training is to continually add in more difficult exercises into your routines. But I never really went beyond the basic pushup variations.

Continue reading The 4 Progression System to Incredible Bodyweight Training Progress

My 6-week Overeating Experiment — Did I Gain Weight, Lose Weight, or Stay the Same?

 

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Ok, I decided to do something crazy recently… For the last six weeks, I used myself as a guinea pig and completed an overeating experiment.


The purpose of the experiment was to see how much weight I would gain if I purposely tried to over-eat on a daily basis for six weeks straight.

What do you think the results were?  Did I get fat (after all, I gained 9 lbs on a 7-day cruise last year when my normal diet at home was replace with my cruise diet…although I subsequently lost that 9 lbs in only a week and a half after that cruise).  Or maybe during this overeating experiment I stayed the same weight or even got leaner?

My theory was that if you eat the right types of highly nutrient-dense foods and do not stray from those foods at all, that your body will automatically re-balance itself (your hormones, appetite levels, etc, etc)… and even though you are attempting to over-eat, as long as the nutrient-density of all of your meals is maximized, total calorie balance will inevitably end up at a level where I would not gain weight.

This goes along with my theory that calorie counting is basically pointless as long as your nutrient density of your foods is so high that the body obtains all of the nutrition it needs and re-balances your appetite and hormones to account for this.

Think of it this way… if you eat 1000 calories worth of soda, donuts, and cookies, your body needs to readjust hormone levels, increase your appetite and try to force you ingest more food to attempt to get more nutrients, since those 1000 calories were almost devoid of the nutrition your body needs.

However, if you eat 1000 calories worth of healthy foods with high nutrient density such as avocados, whole eggs, nuts, vegetables, fruits, grass fed meats, and other healthy options, your body obtains most of the nutrition it needs and accounts for this by leveling your appetite and hormones in the time period following that meal (the remainder of the day perhaps).  In this scenerio, your body is not forcing you to eat more food (via cravings) to obtain the nutrition it needs since it already received a boatload of nutrition.

So, here were the details I had to adhere to in my little experiment:

1. I could NOT just eat any and all types of foods… I could overeat on as much food as I wanted, but ONLY the foods that are “approved” according to my rules… this means all foods had to be un-processed natural foods.  No pasta, white rice, refined flour breads, or refined grain cereals were allowed.  No trans fats, deep fried foods, or any other processed foods such as candies, cookies, cakes, etc were allowed in the overeating experiment… I was only allowed to overeat on healthy food.

Some staples during my overeating phase were tons of whole eggs (yep, including the extremely healthy full-fat egg yolks), full-fat grass-fed raw cheese and yogurt, avocados, almonds, pecans, walnuts, lots of virgin coconut oil and olive oil, grass-fed butter, berries, lots of fruit and veggies, sprouted grain bread, raw almond butter, sweet potatoes, and lots of venison and grass-fed beef.

2. I was still training very intensely 3-4 days/week at the gym but nothing extremely different from my normal workouts (this means that my caloric expenditure from exercise was not drastically different than normal).

So what was the end result after six weeks of trying to stuff my face with as much healthy food as possible?

>> My body weight stayed EXACTLY the same!  I didn’t gain a single pound.

I know the first reaction of many people is that I just must have a “fast metabolism” or something along those lines and that is why I did not gain weight.

But that is false!

The truth is that I have no problem at all gaining weight when I overeat on junk foods, or eat large amounts of processed foods in general.  I can guarantee you that if I was overeating on pasta, white rice, cookies, white bread, donuts, and other processed foods during these last 6 weeks, I would have gained a massive amount of weight.

In fact, as I have mentioned before, in the past I have easily gained as much as 10 pounds in only 1 week when I have been on some sort of vacation and simply eat the normal types of processed food that everyone else is eating.

This proves that I am just as prone to gaining weight as anybody else.

However, notice the stark contrast in my experiment with attempting to overeat on all healthy unprocessed foods… I simply could not gain weight because my body would be constantly re-adjusting the hormone levels and appetite levels to account for the super-high nutrient density of food I was eating.

In the end, this meant that my body automatically maintained calorie balance without the need for calorie counting.

This is the type of eating lifestyle that pretty much totally eliminates your cravings… Remember that I have said before that I do not think I have had any real cravings in at least five years (that is the time since I have been more strict on the type of foods I eat).

I also think it is actually fun and more enjoyable to eat in such a healthy manner (for the skeptics that think this involves some sort of deprivation).

Check out Mike Geary’s Nutrition eBook – The Fat Burning Kitchen

#1 TOUGHEST kettlebell workout method? (not what you think)

These new kettlebell workouts could be the hardest thing you’ve EVER done.

But if you want serious results, they NEED to be a staple in your long-term workout plan.

They even helped an ex-pro football player friend of mine lose 64 pounds in 7 months, and keep it off for good …

=> See this crazy new kettlebell training method here

You might even be afraid to try these workouts … yet, they’re probably EXACTLY what you need to take your workouts to the next level.

And because you probably “shy away” from these type of workouts, you could be short-changing yourself, and not getting the results that you really could (and should) be.

=> Check out this insane new workout method here

Thanks, and talk soon –

Parth

PS – Don’t forget –

Even though you might be a *little* scared of trying this method, do so at your own risk – of missing out on the BEST fitness gains of your life.

=> See this new workout method here

Best Bodyweight Exercises for Men at Home for Intense Workouts

Want an intense workout you can do at home? Add the following exercises in your regular routines, and see what happens:

Forward Lunge

The forward lunge is one of the toughest lower body movements, but not enough people are using them because, well, they’re tough. All you need is your bodyweight to perform this movement.

Stand with your feet shoulder-width apart. You can hold dumbbells if you want, but start off with the bodyweight version. Step forward with your right leg and take a slightly larger than normal step.

Keep your left toe on the ground. This will help you maintain your balance. The left knee should also be bent. Lower your body until your right thigh is parallel to the ground.

Keep your body upright, with your chest up, back straight, and abs tight. Push with your right leg to starting position. Hold dumbbells with your hands on your sides to increase the intensity level.

Side Plank

Lie on the floor or mat on your right side. Support your bodyweight with your knees and your right elbow. Raise your body up off the ground, keep your body as straight as possible.

Keep your back straight and hips up. Hold your abs and breath normally. Hold this position for 8-10 seconds (or more) and return back to starting position.

Repeat on the other side.

Mountain Climbers

Here’s another great bodyweight movement you can use as a cardio movement as well. Start off in the top of the pushup position. Tighten your abs and pick up one foot off the floor.

Bring your knee up to your chest. Return the foot back to starting position and repeat on the other side.

If you’re looking to get lean and jacked with bodyweight exercises you can do at home, then check out Turbulence Training.

Trainer and Author Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.

To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.

For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some truly unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:

Healthy (and Delicious) Mid-Meal Ideas for Between Breakfast, Lunch, and Dinner

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

I receive a lot of questions from my readers where they have been doing much better at choosing healthy breakfasts, lunches, and dinners, but they are still struggling to find good ideas for healthy and quick “mid-meals”… especially a quick small meal or snack that can be brought to the office or on road trips (so you can avoid the fast food junk!).

Some people may call these “healthy snacks”, but I prefer to consider them meals because they should be similar in size to your breakfasts, lunches, and dinners, if you want to spread your calorie intake out over the full day to “graze” so to speak.

After all, I’m sure it’s no secret by now that eating 5-6 small meals per day is a much better strategy for getting lean compared to the traditional “3 squares” a day (which for most people, turns into only 2 big meals/day as many skip breakfast).

The problem that I see most people having is being prepared enough to bring healthy mid-meals with them to work for the day. If you don’t plan ahead,  and bring something healthy and balanced with you when you’re out and about for the day, or at work, you’re going to end up choosing the junk food at the vending machine or corner store.

So here are some of my favorite mid-meals that I’ve used for years with great success and that lots of my clients love too. I want to keep things simple here, so I’m just gonna give a couple of my easiest, quickest, and healthiest…

Quick, healthy mid-meal ideas to keep you lean:

  • Apple or banana with almond butter
  • Cottage cheese mixed with yogurt, berries, and walnuts or pecans
  • A couple hard boiled eggs with carrot and celery sticks and hummus (roasted red pepper hummus is my favorite)
  • Celery sticks with organic peanut butter (a classic quick snack)
  • Avocado slices wrapped in deli turkey breast (one of my favorite quick snacks)
  • A piece of sprouted grain toast (or whole grain, but sprouted grain preferred) with nut butter and berries
  • Fresh sliced pineapple with a handful of macadamia nuts
  • a bowl of blueberries mixed with raw almonds
  • Cottage cheese with cinnamon, apple slices, and walnuts (mmm, mmm good)

For more fat burning snack ideas, check out Mike Geary’s ebook – The Fat Burning Kitchen (Click Here for Review)

Dissecting the World’s Most Perfectly Developed Man

Charles Atlas was known as the “World’s Most Perfectly Developed Man” in the early 20th century. He is best known for his comic book style ads used to sell his dynamic tension training course. Not only did he have a great physique, but Atlas was a genius marketer.

What’s interesting is that the exercises he recommended were all bodyweight-based routines, implementing a system called dynamic tension. Today this system is known as isometric training.

What is Dynamic Tension?

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Dynamic tension a.k.a. Isometric training is a movement where no movement occurs. An example would be holding a pushup at the top position. After 2-3 second you feel the tension building up in your muscles as you struggle to stay in position.

There are two main reasons why isometric training works:

Build Muscle Mass

A recent study found that a trainee can recruit 5% more muscle fibers during an isometric position compared to a typical concentric (lifting) or eccentric (lowering) action. Isometric tension is something most commonly used by advanced trainees towards the end of a set.

I’d rather use it for the complete beginner. If you’re someone who’s unable to do many pullups or pushups, then isometric training is a perfect system for you. Simply hold the top or bottom position of either the pullup or pushup (or any bodyweight exercise) to recruit more muscle fibers.

Eliminate Momentum

What often happens, especially with a movement like the chinup, is that we use momentum to pull ourselves up. Full reps become half reps which become no reps. I’m reminded of the CrossFit kipping technique. Now a generation of trainees believe swinging on a pullup bar counts for something.

Isometric is all about raw strength. If you can’t hold a position long enough then it’s because you’re weak. Momentum won’t save you.

Dissecting the Charles Atlas Physique

Charles Atlas is literally the picture of the male physique. He modeled for 75 statues which can be seen around the country including Washington at Peace on the Washington Square Park in Manhattan, and Dawn of Glory in Highland Park in Brooklyn.

download-51Atlas was actually quite big at 180lbs, 17 inch biceps, and a 47 inch chest. What’s remarkable was that he very rarely touched weights.

Perhaps one can argue that the Atlas physique isn’t as cut and lean as modern-day bodybuilders or what we would describe as being ottermode. I would argue that it’s impressive what Atlas was able to accomplish with little reliance on weight lifting.

This shows you the power of bodyweight calisthenics when used in the proper sense. Charles Atlas maintained a discipline of training well into his old age, performing a morning routine of 50 squats, 100 situps, and 300 pushups.

Other Dynamic Dension Masters

Charles Atlas is not the only one who produced incredible results from isometric training and bodyweight calisthenics.

mighty-atom-1 Joseph L. Greenstein a.k.a the Mighty Atom (1893-1977) was a big believer in isometric training, high repetition exercise, and mental training. His strength feats included using his bare hands to drive a 20 penny nail through a 2 ½ inch thick board and changing the tire on a car without the use of any tools.

maxick_1910 Max Sick was born in Germany, 1882. As a young boy he was very frail and sick. His parents would not allow him to lift weights for fear that the activity would harm him further. This compelled him to create his own isometric training routine. He called it Static Tension Isometrics, and it was what transformed his health and strength.

15053770_121052288182 Alexander Zass built his strength during prison. Being a World War 1 POW, Zass would practice bending the iron prison bars. This form of isometric training slowly and steadily helped him become strong enough to a point where he was able to escape prison by bending the prison bars.  He escaped 3 times in this manner.

Can Isometric Training help build the Ottermode Physique?

We’ve discussed how isometric training can help you build muscle and increase strength levels. Would you be able to use this training method to build an ottermode body?

Of course!

It all depends on where you’re starting from. Most people seeking the Ottermode body only need to pack on 5-10 pounds of muscle. You don’t need to lift weights in order to do this. Simply combine your regular bodyweight workouts with isometric training and you have a great formula to build your ottermode body!

There’s two ways of doing this:

Option #1: Use the guidelines in The Ottermode Workout plan and add a few isometric sets at the end of your training.

Option #2: Use Todd Kuslikis’ Isometric Training program here.

Whichever option you use, you’ll be pleasantly surprised when you follow a regimen with a combination of bodyweight calisthenics and isometrics training.

Bodyweight 100 Workout

A while back, I introduced to you guys Craig Ballantyne’s Bodyweight 500 workout. For those of you that missed the workout, here it is again:


Click here to grab all the workouts in the Bodyweight 500 challenge.

The bodyweight 500 actually starts with bodyweight 100. In other words you do the 100 repetition circuit, then move onto 200, 250, 300 etc. all the way up to 500 repetitions. This way you can steadily build your strength and endurance up so that you can get a good time for the bodyweight 500 workout.

Here is  the bodyweight 100 workout:

These Turbulence Training bodyweight challenge workouts are great measures of fitness. The best way to incorporate them into your programs is to do them every fourth workout. In other words, lets say you train 3 days a week.

You would train Monday, Wednesday, and Friday. Then, the following week on Monday, do one of the challenge workouts. Return back to your regular schedule and train Wednesday, Friday, and Monday, followed by another challenge workout on Wednesday.

Or, you can just keep it simple devote the Weekends to doing these challenge workouts. Either way, they’re effective.


Click here to grab all the workouts in the Bodyweight 500 challenge.

Gladiator 300 Workout vs. Bodyweight 500 Workout

The “300” workout is still a very popular workout that was used to help the cast and crew of the movie “300” in shape. Craig Ballantyne has his own version of this workout, which is known as the Bodyweight 500.

 

What is the difference between these two workouts, and which one is better?

According to the original Men’s Health article on Gerard Butler, and where the 300 workout first appeared, the 300 workout was just a “right of passage.”

In other words, not all the actors performed the workout, and it was certainly  not the only workout used in their training regimen. In fact, MarkTwight, the trainer of the 300 crew, explicitly states that you should not perform a workout more than twice.

The closest thing to what Mark Twight was using at the time was Crossfit. Click here for some more information on Crossfit.

And according to Craig Ballantyne, the 300 workout should not be used on a weekly basis. You can perform it once a month, but training at such a high intensity level without proper recovery would be setting yourself up for failure.

Here’s a video of Craig Ballantyne demonstrating the 300 workout:

The Bodyweight 500, on the other hand is an actual workout program. It starts off with the basic Bodyweight 100 in week 1, and then steadily progresses up to the bodyweight 500 workout.

The main idea here is that you progress based on your fitness level. For some, it may take just 4 weeks to complete the Bodyweight 500. For others, it may take up to 8 week.

Here’s the bodyweight 500 workout:

The main lesson here is that when embarking on any sort of high intensity program, it’s better to start slow and steady than to jump right into it.

The type of physique sported by the 300 crew could be categorized as Ottermode. Click here to learn what the Ottermode physique is and why it’s the easiest form of build’s achievable by nearly all men: The Ottermode Physique.