1A) Eating high-fiber foods prevents colon cancer.

1B) FALSE.  Doctors once believed that eating a lot of “roughage” kept the colon free of cancer-causing toxins.  Several large studies found, however, that neither high-fiber diets nor fiber supplements prevented colon cancer.

2A) Everyone should drink eight glasses of water each day.

2B) FALSE.  There is no scientific basis for this common recommendation.  According to the Institute of Medicine, a man needs about 125 ounces (15 to 16 cups) of water daily, while a women requires 91 ounces (a little over 11 cups).  That amount is easily gotten from a normal diet, since all beverages and many foods contain water.  To stay well hydrated, simply drink when you’re thirsty.

3A) A “broken heart” is a genuine medical condition.

3B) TRUE.  Doctors have shown that people who experience severe emotional trauma, such as losing a loved one, sometimes develop a condition known as stress cardiomyopathy, also called broken heart syndrome.  The condition causes a ventricle, or cavity, in the heart to expand, though it is rarely fatal.

4A) Stress and spicy foods cause ulcers.

4B) FALSE.  Infections caused by bacteria called Helicobacter Pylori cause 80%-90% of stomach and intestinal ulcers.  Treatment with antibiotics and Pepto-Bismol is usually successful.  Most other ulcers are caused by sensitivity to aspirin and other nonsteroidal anti-inflammatory pain relievers, such as ibuprofen.

5A) Washing your hands with antibacterial soaps helps prevents colds.

5B) FALSE.  Washing your hands frequently is always a great idea, especially during cold season; the rhinovirus, which causes the common cold, can live on your skin for up to three hours.  However, since antibacterial soaps don’t destroy viruses, they offer no advantage over other soaps.

6A) Foods that are high in cholesterol are the main cause of clogged arteries.

6B) FALSE.  Cholesterol is a waxy substance found in all animal foods.  Studies show, however, that eating modest servings of high-cholesterol foods does not raise blood levels of cholesterol.  Saturated fat in meat and dairy foods, as well as the trans fats found in many commercial baked goods, are much greater threats to your arteries.

7A) ” Use it or lose it ” applies to brain function.

7B) TRUE.  Many population studies have suggested that people who regularly engage in activities that require the brain to process information — whether reading, going to museums, or playing checkers — are less likely to develop Alzheimer’s and other neurological diseases that lead to loss of mental clarity.

1. Standing EZ-Bar Curl ~ 3 sets/ 6-8 reps each ^^
2. Standing One-Arm Curl ~ 3 sets/ 8 reps each

2.)  LIKEWISE, THERE SHOULD ALSO BE, tension on the muscle between reps.  The stack of plates shouldn’t be able to touch down between reps because that takes the stress off the targeted muscle.

3.)  ALWAYS MAKE SURE THE CABLE, runs un-obstructed and isn’t rubbing against your body or a piece of equipment such as a bench.  You may have to turn your body slightly to ensure the cable runs freely from the bottom of the range of motion to the top.

4.)  TO MORE EFFECTIVELY TARGET THE, biceps and triceps with single-joint arm exercises, think of your elbows as hinges.  There should be almost no other bodily movement going on.  If your upper arm position relative to your body changes over the course of the range of motion, other muscle groups are assisting, reducing the work load on the targeted muscle.

5.)WHEN TRAINING ARMS,KEEP, your wrists firm in the neutral position, neither flexed forward -or- extended backwards.

A1)  L-carnitine, L-tartrate is a readily digestible and bio-available form of L-carnitine.

Q2) What Does It Do?

A2) LCLT has been scientifically shown to decrease purine metabolism, free-radical formation, muscle tissue damage and muscle soreness.  Studies have shown it also increases androgen-receptor density in skeletal muscle, acts as a signal for testosterone production and increases fatty-acid oxidation.

Q3) What Is It Derived From?

A3) LCLT is chemically synthesized, but L-carnitine was originally isolated from beef and thus can be consumed via meat in your diet.  Your body produces L-carnitine that’s essential for a number of metabolic pathways.  You store most L-carnitine in skeletal muscle and heart tissue.

Q4) Recommended Dosage?

A4) Take 2 grams per day, 1 gram with breakfast and 1 gram with your post-workout meal.  On rest days take 1 gram with breakfast and 1 gram with lunch.

~ Full Body ~

A) Overhead Squat ~ 3 sets/ 12,10,8 reps

~ Rotators ~

A) Cable -or- Dumbbell Interal/External Rotations ~ 5 sets/ 15-20 reps each

B) Incline Dumbbell 3-Way Raise ~ 5 sets/ 15-20 reps each

* Lie facedown on an incline bench with your head hanging off  the op and eyes on the floor in front of you.  The dumbbells will hang straight down to the floor.  Raise them out in front, to the sides, then behind you, doing all reps for one angle before proceeding to the next angle. *

~ Core ~

A) Good Morning ~ 3 sets/ 8-10 reps

B) Standing Cable Crunch ~ 3 sets/ 8-10 reps

C) Weighted Hanging Leg Raise ~ 3 sets/ 8-10 reps

D) Plank ~ 3 sets/ TO FAILURE

→ PHASE 2 ←

*  Here’s an upper-body strength workout with the standing overhead press placed first, when you’re the freshest. *

A) Standing Overhead Press ~ 4 sets/ 4-6 reps each

B) Upright Rows ~ 4 sets/ 8-10 reps each

C) Rack Pull ~ 3 sets/ 6-8 reps each

D) Standing Calf Raise ~ 4 sets/ 12-20 reps each

• One-arm moves like the Smith Press help determine muscular imbalances, increase core activity that helps increase strength on all moves, and is a shock technique that’s certain to spark growth.  We seldom reach failure one limb at a time.
• The one-arm Smith machine bench press is a compound move for chest and is best done towards the beginning of your routine.
• When both sides have been worked in unilateral fashion, you can follow this with standard presses or incline dumbbell presses to fully exhaust the chest.  You can follow those up with machine flyes or dumbbell flyes when following a pre-exhaust routine for the pectoralis.
• Even if you have a spotter, always make sure the safeties are set on the Smith machine so that you’ll remain safe upon failure.
• PERFORM 3-4 sets of 10-15 reps.

The only legume that provides complete protein and is one of the most nutritious plant foods on earth.  All soy foods — from miso to tofu to edamame (green soybeans) — come from soy beans.  Tofu is made from pureed soybeans processed into a “cake”; miso, used in soup broths, is fermented soybean paste; soy sauce is a byproduct of miso production; and tempeh is fermented cooked soybeans.  While soybeans are native to Southeast Asia, today 55% of soybean production occurs in the United States.

~ HEALING POWERS ~

One cup of boiled soybeans will provide up to 6 grams of fiber –(more than in a baked sweet potato.  Size for size, soy contains more protein and iron than beef and more calcium than milk.  But it’s soy’s phytoestrogens called isoflavones that take center stage.  There is some evidence that show it may block certain hormone-related cancers, including breast and prostate cancer.  They’re thought to help lower blood pressure and stave off bone loss.  Soy foods may reduce your risk of heart disease, especially if you eat them in place of meat and full-fat diary goods, which is easy to do since soy can mimic nearly any food product, from meat (think soy crumbles) to milk (soy milk) to nuts (soy nuts, which are roasted soybeans).

~ HEALTHFUL HINT ~

Unprocessed soy foods like tofu, soy nuts, and soy milk retain more isoflavones than processed soy products like soybased deli “meat” or soy “bacon.”

~ HOW MUCH IS ENOUGH? ~

There’s no official overall recommendation.  Some experts recommend 25 grams of soy protein a day.  Others just recommend replacing meat with soy whenever you can.

~ KEY NUTRIENTS ~

*B Vitamins

*Protein

*Potassium

*Zinc

*Iron

A healthier alternative to steak and one of the best sources of omega-3 fatty acids, particularly EPA and DHA –nature’s neart medicines.  Most of the salmon you see in supermarkets is farmed; in fact, farmed salmon outnumbers wild 85 to 1.  If you want wild salmon, choose Pacific salmon (more than 80% is wild caught).  Most canned salmon in the United States is also wild caught.  Farmed salmon is fed a diet with artificial coloring to turn the fish “salmon” colored.  The fish don’t eat the krill and other tiny shellfish that give wild salmon its naturally pink/red color.

~ HEALING POWERS ~

The fat in salmon is like liquid gold when it comes to your blood vessels.  Just two servings of salmon a week can reduce your risk of dying from cardiovascular disease by 17% and your risk of having a heart attack by 27%.  And the benefits appear to go beyond the heart.  A Swedish study that followed more than 6,000 men for 30 years found that those who ate moderate amounts of fatty fish slashed their risk of prostate cancer by a third.  And researchers recently found that people who had the highest levels of omega-3 fatty acids in their blood were 53% less likely to report feeling mildly or moderately depressed.

~ HEALTHFUL HINTS ~

Farmed salmon has higher levels of contaminants that fresh.  But researchers have evaluated the risks/benefits of farmed salmon over wild salmon and concluded that either is fine.  If you eat more than two 3-ounce servings of fish per week, be sure to choose a variety of fish, not just salmon.

~ HOM MUCH IS ENOUGH? ~

Two 4 -to- 6-ounce servings a week

~ KEY NUTRIENTS ~

*Omega-3 fatty acids

*Protein

*Vitamins A, B3 (niacin), B12, and D

*Zinc

*Magnesium

Most wines are made from purple grapes.  In making white wine, the grape skins are removed before they add color.  The skins contain most of the antioxidants that contribute to wine’s health benefits.  Grape juice contains many of the antioxidant compounds found in grape skins.  Alcohol, a byproduct of fermentation, is toxic to all living things at various doses; the yeasts that excrete it cannot tolerate an environment that’s more than 15% alcohol, which is why fermentation stops at about this concentration.  In small doses, though, alcohol can be good for the body.

~ HEALING POWERS ~

Most of the health benefits of wine come from the alcohol itself, which raises HDL cholesterol and lowers LDL cholesterol.  Drinking one to two glasses a day of any type of alcohol dramatically reduces the risk of heart disease, death from heart disease, and premature death from any cause.  Red wine does offer some added benefits from the plant compounds found in grape skins, such as flavanoids, which help lower cholesterol and has been shown to slow the growth of cancer cells. Wine consumption may also help keep dementia at bay.  Alcohol promotes certain cancers, including breast cancer and colon cancer.

~ HEALTHFUL HINTS ~

Drink alcohol with meals instead of by itself for the greatest protection from heart attacks.

~ HOW MUCH IS ENOUGH ~

One to two 4-ounce glasses of wine (one for women, two for men) or grape juice a day.

~ KEY NUTRIENTS ~

*Alcohol

*Antioxidants, especially flavonoids and phenols

Press an olive, and you get one of the healthiest fats in the world.  Olive oil accounts for jut 3% of world oil consumption and for about 8% in the United States.  Usually about 1/2 quart per person per year.  Compare that to Mediterranean countries like Italy (3.5 gallons per person per year), Spain (4 gallons), and Greece (6.9 gallons).  Don’t just pluck one off a tree.  Raw olives are incredibly bitter until processed (which often involves soaking them in a lye solution).  Extra virgin is considered the Rolls Royce of olive oils for its low acidity.

~ HEALING POWERS ~

The main benefit of olive oil is that it lowers “bad” LDL cholesterol and raises “good” HDL cholesterol, all thanks to its monounsaturated fats.  Olive oil is packed with antioxidants called phenols, which may protect artery walls from cholesterol buildup.  Olive oil acts as an anti-inflammatory, which further protects your heart, and the rest of your body.  Inflammation is strongly linked not only to heart disease but also to type 2 diabetes, Alzheimer’s disease and cancer.

~ HEALTHFUL HINTS ~

Look for “virgin,” “extra-virgin,” or “cold-pressed” oils.  They are extracted by pressing alone.  The solvents and heat used to produce “light” or “extra-light” oils destroy antioxidants.  All olive oils have 120 calories per tablespoon.

~ HOW MUCH IS ENOUGH? ~

Up to 1 tablespoon per day

~ KEY NUTRIENTS ~

*Vitamins E and K

*Monounsaturated fats

*Antioxidants