**
Six More Great Ways To Get Lean - And Stay Lean!
by Dr. Robert Osgoodby
**
Smiles - Weight Loss
**
Ask Dr. Bob - That Six Pack Of Abs
**
Trivia -
**
Ladies and Gentlemen - "Chronic Fatigue" 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
________________________________________________________________
Six More Great Ways To Get Lean - And Stay Lean!
by Dr. Robert Osgoodby
To
burn off unwanted body fat forever you have to have a balanced
approach
that includes proper nutrition, cardiovascular exercise,
strength
training, and lifestyle changes. One without the others
will
not get you to your goal. Some people hit it hard in the
gym,
but are not disciplined about what they eat. Other people
watch
what they eat, but don't exercise. To get quick lasting
results,
you have to approach getting lean the right way. If
your
goal is to get lean and ripped, here are six key ingredients
that
you need to know:
1.
Make The Decision - Making the decision to change is usually
the
hardest part of the battle. Until you have truly made the
decision
and are willing to make this a top priority, you will
never
get the results you desire. You cannot dabble in fat
burning
and getting lean. You have to become obsessed and make
it
a top priority. Building a leaner, healthier body takes
commitment
and requires focus, consistency and effort.
2.
Set Goals - Goal setting is extremely important. Most people
go
through life on a wing and a prayer, with no specific,
measurable
goals - not only for health and fitness, but every
aspect
of their life. Establishing goals is crucial and allows
you
to direct your actions to the tasks that will get you from
Point
A to Point B. Look at goal setting as going on a vacation.
You
have a specific itinerary. You know exactly when you're
leaving,
where you're going, where you are staying, and when you
are
coming back. Unless you are being chased by the law, you do
not
just walk into the airport and say give me a ticket, anywhere
is
just fine. Set specific goals, write them down, and put them
somewhere
where you will see them everyday. Tape them to your
refrigerator!
Be specific, if you want to lose fat, how much?
If
you want to lose weight, how much?
3.
Develop A Plan Of Action - A wise man once said, "If you fail
to
plan, your planning to fail." To be successful, you must have
a
concrete, written daily plan of action to achieve your goals.
When
you wake up in the morning you should know exactly what you
are
going to eat, and when you are going to eat. For your weight
training,
you need to know what body parts you are training
today,
what exercises you are going to do, and how many sets.
For
your cardiovascular exercise, you need to know what exercise
you
are going to do, and for what duration. The faintest ink is
better
than the best memory. Create a specific written day-by-
day
plan of action to achieve your goals.
4.
Incorporate Weight Training Into Your Routine - Weight and
strength
training builds muscle, increases your lean body mass,
and
decreases your body fat percentage. With more muscle, you
look
leaner and have a higher metabolism. The more muscle you
have,
the more calories you burn - even at rest!
5.
Incorporate Cardiovascular Exercise Into Your Routine - I know
I
have covered this many times, but for good reason. To lose
weight
and decrease your body fat percentage, there is absolutely
no
substitute for consistent cardiovascular exercise. Your body
is
like a furnace. It burns units of energy that we call
calories.
Whether you gain weight or lose weight is determined
by
the number of calories you take in, and the number of calories
you
burn. Cardiovascular exercise burns calories.
6.
Eat Four Or Five Small Healthy Meals A Day - Research has
shown
that the traditional nutritional advice to eat three square
meals
a day and cut calories can actually sabotage your efforts
to
get lean and decrease your bfp. Recent research has
consistently
shown that eating four or five smaller healthy meals
a
day, approximately 3 hours apart, will increase your metabolism
and
allow you to burn more fat.
-----
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
There
are several men in the locker room of a private club
after
exercising. Suddenly a cell phone that was on one of the
benches
rings. A man picks it up and the following conversation
ensues:
"Hello?"
"Honey,
It's me."
"
Hi Sugar!"
"Are
you at the club?"
"Yes."
"Great!
I am at the mall 2 blocks from where you are. I saw a
beautiful
mink coat... it is absolutely gorgeous!! Can I buy
it?"
"What's
the price?"
"Only
$1,500.00"
"Well,
OK, go ahead and get it, if you like it that much..."
"Ahhh,
and I also stopped by the Mercedes dealership and saw the
2001
models. I saw one I really liked. I spoke with the salesman
and
he gave me a really good price ... and since we need to
exchange
the BMW that we bought last year..." "What price did he
quote
you?"
"Only
$60,000..."
"OK,
but for that price I want it with all the options."
"Great!,
before we hang up, something else..."
"What?"
"It
might look like a lot, but I was reconciling your bank
account
and...I stopped by the real estate agent this morning
and
I saw the house we had looked at last year ... it's on
sale!!
Remember? The one with a pool, English Garden, acre of
park
area, beachfront property..."
"How
much are they asking?"
"Only
$850,000... a magnificent price, and I see that we have
that
much in the bank to cover..."
"Well,
than go ahead and buy it, but just bid $820,000. OK?"
"OK,
sweetie... Thanks! I'll see you later!! I love you!!!"
"Bye...
I do too..."
The
man hangs up, closes the phone's flap and raises his hand
while
holding the phone and asks to all those present:
"Does
anyone know who this phone belongs to?"
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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
Bob:
If
I do 200 sit-ups every day, eventually will I get that six
pack
of abs that I've always dreamed of?
Sincerely,
Brain
C.
-----
Dear
Brian:
Unfortunately,
there is no such thing as spot reduction. You can
do
1,000 sit-ups a day, but if your abs are being covered with a
layer
of fat, you will never see them. The only thing that will
get
rid of body fat and make your six pack shine through is the
proper
combination of diet, weight training and cardiovascular
exercise.
To decrease your bfp, you have to burn more calories
per
day than you ingest. You should not be training any muscle
group
everyday. Just like every other muscle, your abs need the
proper
recovery time for maximum results. If you concentrate on
properly
training every muscle group, you will get amazing
results.
Weight training not only burns calories and decreases
your
body fat percentage, but it also increases your metabolism.
Warmly,
Dr.
Robert Osgoodby
_________________________________________________________________
Trivia
Vegetarians
come in 4 categories:
*
Vegetarians do not eat meat fish, fowl or meat.
*
Lacto-ovo-vegetarians eat dairy products and eggs, but no flesh
foods.
*
Lacto-vegetarians eat dairy products but no eggs or flesh
foods.
*
Vegans do not eat any animal products, including honey.
_________________________________________________________________
********How do I Get There From Here?********
by James Groves
Chronic Fatigue
This
month I'm going to continue to discuss some of the causes of
Chronic
Fatigue. Here are more to add to that checklist.
Parasites
can cause Chronic Fatigue. If you are experiencing
diarrhea,
bowel problems or itching, then discuss the possibility
of
parasites with your doctor. If you are looking for an
alternative
health treatment, then try an herbal program
especially
prepared for this problem.
Are
you having problems with depression? If so, these symptoms
can
often be confused with Chronic Fatigue. If you are constantly
unhappy,
a good natural Vitamin B can help along with St. John's
Wort.
But if you are currently taking Prozac or any other
prescription
for depression, do not use St. John's Wort.
And
finally, immune system damage may be the greatest cause of
Chronic
Fatigue. Catching frequent colds or flus can be signs of
system
damage. The best remedy is a comprehensive supplement
program
that is high in vitamins A and C.
Live
in Passion and Good Health,
James
Groves
_________________________________________________________________
Dr. Earl Mindell's Wellness Update
==================================
A
healthy lifestyle is the foundation for balanced cholesterol.
Start
with a whole-foods, vegetable-rich diet high in fiber and
avoid
processed or refined foods as much as possible. Vegetables
contain
lots of antioxidant nutrients, which help prevent
oxidation
of LDL (bad cholesterol) in your blood vessels. Small
servings
(three ounces, the size of a deck of cards) of fish,
poultry,
and even red meat provide a good protein balance with
vegetables
and whole grains. Eggs and tofu are good sources of
protein
and essential fats. Fiber helps your body to eliminate
excess
cholesterol, so add a source of supplemental fiber if
you're
not having regular, easy bowel movements.
Stress
is known to cause blood cholesterol to rise. Try to eat
according
to these guidelines, but don't worry yourself sick over
whether
you're eating right! Find constructive ways to manage
stress
in general.
Get
some mild to moderate exercise every day if you can. Take
your
antioxidant supplements, especially vitamin E (which
prevents
LDL oxidation), alpha-Lipoic acid (which supports the
action
of vitamin E and other antioxidant vitamins), and
proanthocyanidins
(PCOs for short, found in grape seed extract
and
green tea). Be sure to take at least 50 mg of B6, 400
mcg
of folic acid, and 100 mcg of B12 daily to keep homocysteine
levels
in check.
-----
Visit
http://keith.freelife.com
________________________________________________________________
Unfortunately,
there is no magic pill or potion that will
decrease
your body fat percentage and make you lean and muscular.
If
you want to build your best body ever, you have to make the
decision
to change, set goals, develop a specific day-by-day plan
of
action, incorporate strength training and cardiovascular
exercise
into your daily schedule, and eat a healthy diet. Short
of
cosmetic surgery and liposuction, there is no substitution.
Yours in Health
Dr. Robert Osgoodby
________________________________________________________________
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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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