**
"How To Properly Feed Your Body To Build Muscle And Burn Fat"
by Dr. Robert Osgoodby
**
Ask Dr. Bob - Contradictions
**
Trivia - 100 Billion Neurons
**
Ladies and Gentlemen - "Butter! No, Parkay! Butter is
Better!" by James Grove
**
Dr. Earl Mindell's Wellness Update
________________________________________________________________
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________________________________________________________________
Welcome
If
you have a question concerning your body transformation,
please
send it to - drosgoodby@aol.com - we will answer all
questions
received, and if it is of interest to our general
subscriber
base, we will include it here.
All
previous newsletter are archived at our web site at:
http://www.adv-marketing.com/business/bbnewslt.htm
If
you haven't already, be sure to stop by Dr. Bob's web site
at:
http://www.bestbodyever.com
________________________________________________________________
How To Properly Feed Your Body To Build Muscle And Burn Fat
by Dr. Robert Osgoodby
WARNING!!
Always seek the advice of a Medical Doctor before
starting,
or making changes in your diet or exercise program.
If
you want to build a strong healthy body, proper nutrition is a
keystone
for your success. What constitutes proper nutrition?
Great
question! Unfortunately for John Q. Public, the greatest
challenge
is not a lack of information, but too much information.
If
you study the "experts" you will find endless contradictions
and
false conclusions that create uncertainty, and leave most
people
confused and clueless. We are in an information frenzy
that
makes it hard to know which way to turn.
On
any given day you can walk into a bookstore and find several
books
on the best-sellers list prescribing totally different
solutions
for proper nutrition. One expert tells you to cut out
carbs,
another tells you to eat more carbs, the next tells you to
eat
more protein, while another tells you to eat less protein.
With
this nightmare of mixed messages, no wonder why millions of
people
are left in the dark on which plan to follow. This
month's
newsletter is dedicated to share some basic fundamental
truths
for optimal nutrition for decreasing body fat percentage,
increasing
energy and building muscle. Let's get started.
1.
Don't Starve Yourself - This is one of the most common
misconceptions and mistakes most people trying to lose weight
make. If your trying to shed fat, drastically decreasing your
caloric intake in an effort to lose weight or get "cut" is
almost as destructive to achieving your goals as eating large
amounts of ice cream and fried foods for every meal! Studies
show this type of dieting actually decreases your basal
metabolic rate, which is the last thing you want to do if you
are looking to lose weight and decrease your body fat
percentage. On this type of diet, most of the weight you lose
is not fat - it's lean body mass. You are actually keeping
your fat and burning your muscle!
2.
Eat At Least Four Meals A Day - By eating four to six small
healthy meals a day, properly spaced, you can increase your
bmr and burn fat at a faster rate. The traditional "three
square meals" is antiquated advice that will slow down your
metabolism and increase body fat storage. Studies have shown,
eating four to six small meals a day promotes optimum food
absorption, stable blood-sugar levels, and increases your
metabolic rate. A meal can be as simple as a serving of fruit
or vegetables, a small baked potato, a cup of yogurt, or a
meal replacement shake.
3.
Monitor Your Portion Sizes - Instead of worrying about what
ratio of protein, carbohydrates and fat you should be eating,
concentrate on portion control. Most people's focus has been
distorted by the huge emphasis placed on cutting fat intake.
Fat is a necessary component in a healthy diet. The fact is,
most people just eat too much. A good rule of thumb is that a
portion should be no larger than your clenched fist.
4.
Design An Eating Schedule - Most people eat when it's
convenient, not on a schedule. This type of behavior slows
your metabolism and sabotages your body transformation
efforts. To get optimum results, you should eat four to six
small meals a day, spread three to four hours apart. Your
initial reaction to this principle may be there is no way this
can be incorporated into your busy schedule. With a little
bit of pre-planning and commitment, it can be done. You can
cook up to one week's worth of food on the weekend and
refrigerate and freeze it. Broil your chicken breasts, put
them in a food storage bag and throw them in the refrigerator.
Make a huge salad! Take your Tupperware out of storage and
pack several small meals to take to work with you. Another
thing you can do is make sure your cupboards and refrigerator
are overflowing with quality sources of protein,
carbohydrates, fruits and vegetables. This will also help you
stick to the plan and not cheat during the week.
5.
Drink 8 To 10 Glasses Of Water A Day - Believe it or not,
water actually helps you control your appetite. If you find
that a portion of food has not satisfied your hunger, drinking
a large glass of water will help alleviate those nagging
hunger pangs. The vast majority of your body is comprised of
water. Water is an essential transport vehicle for an array
of nutrients, vitamins and minerals. It also helps eliminate
waste products in your body including uric acid, ammonia, and
toxins. Another misconception is that if you are retaining
water, you should decrease your water consumption. This is
just not true. One of the best ways to get rid of water, is
to drink more water. Just like starving yourself decreases
your basal metabolic rate, water retention is another example
of your body's survival mechanism.
If
a golfer or football player's performance decreases, getting
back
to the basic fundamentals can help them regain their edge.
The
advice in this month's newsletter is simplistic and
fundamental,
but sometimes you have to go back to the basics to
get
back on track.
-----
Dr.
Osgoodby was a finalist in the "EAS Body for Life" Contest.
Stop
by his web page at bestbodyever.com to see his before
and
after pictures and subscribe to his monthly newsletter.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Smiles
Grandpa's
Day Out
-----------------
A
police car pulls up in front of grandma Bessie's house, and
grandpa
Morris gets out.
The
polite policeman explained that this elderly gentleman said
that
he was lost in the park...and couldn't find his way home.
"Oh
Morris ", said grandma, "You've been going to that park for
over
30 years! So how could you get lost ? "
Leaning
close to grandma, so that the policeman couldn't hear.
Morris
whispered, "I wasn't lost.....I was just too tired to walk
home."
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Ask
Dr. Bob
Each
edition includes a response to a question received from
our
subscribers. We answer all questions, however those that we
think
will be of interest to a number of people, we will feature
here.
-----
Dear
Dr. Osgoodby:
I
have heard several contradictions when it comes down to
training
your abs. Some people say you can train them every day,
others
say only to train them two or three times a week like any
other
muscle group. What is your take on this?
Bruce
-----
Dear
Bruce:
Thanks
for the email. I have also heard the "old wives tales"
that
you can train abs and calves every day. I disagree.
The
rationale I have heard is that this type of routine gives you
increased
definition without building muscle mass - nonsense.
Just
like any other muscle group, your abs and calves need the
proper
recovery time and should only be trained 3x a week
maximum.
Dr. Osgoodby
_________________________________________________________________
Trivia
The
brain of an average human being contains about 100 billion
neurons.
_________________________________________________________________
********How do I Get There From Here?********
by James Groves
Butter! No, Parkay! Butter is Better!
This
is this month's tip in a series about simple, easy to
follow
steps to improving health. Take each small step I give
you
and turn it into a habit, just like combing your hair or
brushing
your teeth.
Butter
is better no matter what the commercials try to tell you.
In
fact, if eating butter caused coronary heart disease, then the
people
of Udaipur, India would have all been dead years ago.
These
people have the highest consumption rate of butter in the
world,
but their rate of death from heart disease is almost
the
same as ours was here in America in 1900 which was close to
zero.
Since
that time our consumption of margarine has increased
dramatically,
a total of 300%, and the rate and incidence of
heart
disease has grown by 3500%. Coincidence, I don't think so.
Margarine,
a nonfood, as I call it, is made up of vegetable oil.
And
what's wrong with vegetable oil? Well, let me tell you some
facts
about the dangers of that oil. Numerous studies have shown
that
heated vegetable oil fed to animals caused hardening of the
arteries
and breast cancer. In one such study, those animals fed
the
heated oil developed tumors and all but one died within 40
months.
The butter fed group had no tumors and lived a normal
life.
One
of the reasons we all consume so much margarine is because
it's
cheap. In fact, the federal government who discourages the
consumption
of butter, turns around and sells it to European
countries,
who, by the way, have a lower incidence of heart
disease.
They buy it from us for about 50 cents a pound, while
you
and I eat the "imitation" stuff.
Butter
is better and if you're still eating margarine, THROW IT
OUT.
If you're concerned about calories or cholesterol, then
just
use less of it. It seems here in America common sense is not
always
the buzz word. Make this positive change, your heart will
thank
you!!
These
health tips can only be found in Dr. Osgoodby's Body
Transformations
Newsletter. So watch for us for the next two
editions.
You'll be glad you did. Join me next month and I'll
talk
about the good, the bad, and the oily!
Live
in Passion and Good Health,
James
Groves
_________________________________________________________________
Dr. Earl Mindell's Wellness Update
==================================
You
may want to think twice about how you grill a steak or
chicken
dinner for your family. Two new studies indicate that
eating
flame-broiled meat increases breast cancer risk. In one
study,
risk doubled in women who ate the most well-done meat as
compared
with those who preferred it less so. The other study
found
that women who ate flame-broiled meat more than twice
monthly
had a significant increase in breast cancer incidence.
Cooking
meat at high temperatures causes a chemical reaction
between
creatine (a biochemical found in muscle tissue) and
proteins,
which creates heterocyclic amines and polycyclic
aromatic
hydrocarbons (PAHs). These substances are known to
cause
damage to DNA, the genetic blueprints contained in every
cell.
DNA damage is the first step in the cascade of events that
leads
to cancer. One particular type of PAH has an attraction to
estrogen
receptors, and the breasts are densely populated with
these
receptors.
To
decrease your consumption of these carcinogens, grill meats at
lower
heat to avoid flames, which causes the charcoal-effect, or
charring.
You can also cook meats by braising, stewing or
baking.
Minimize deep-frying and oven broiling that burns the
meat,
which creates these same chemical byproducts. You can also
pre-cook
meats in the oven before putting them on the grill.
Stay
Healthy,
Dr.
Earl Mindell
-----
Visit
http://keith.freelife.com
________________________________________________________________
Spring
vacation is right around the corner. If your heading
south,
you have about 4 weeks until you have to get into your
bathing
suit. Remember, mountains can be moved in 4 weeks. Some
of
my clients have lost over 30 lbs. in this short amount of time
and
significantly transformed their physiques. Do you have a
plan
of action - or are you still procrastinating? Don't forget
about
"Opportunity Cost." Every day that goes by that you are not
including
the proper combination of weight training,
cardiovascular
exercise and healthy diet into your routine is
having
a negative effect on your health and appearance. I am
here
to help! Visit my web site today at www.bestbodyever.com
Yours
in Health
Dr.
Robert Osgoodby
For Information
On How You Can Build Your Best Body Ever In Just 3 Months, Call Dr. Osgoodby
At (732) 842-2258
Or Send Him
An E-mail At:
DrOsgoodby@aol.com
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