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<title>Latest Articles by cbathletics</title>
<link>http://www.populate.net/</link>
<description>Articles at Populate.NET</description>
<language>en-us</language>
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<title>5 Fat Burning Cardio Workouts</title>
<link>http://www.populate.net/Fitness/Weight_Loss/5-fat-burning-cardio-workouts.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/5-fat-burning-cardio-workouts.html</guid>
<pubDate>Wed, 12 Nov 2008 00:00:00 -0800</pubDate>
<description><![CDATA[ Everything you know about cardio is about to change. You're about to discover the truth about 5 cardio workouts to burn fat and lose more belly fat in less workout time. Let's start by looking at the old, outdated way of burning fat.

For years, we've been fooled into thinking that we need long, slow, boring cardio workouts to burn fat. However, too many men and women slave away on the cardio machines for 40, 60 and even 90 minutes per workout without burning fat. How is this possible? 

To be honest, I don't know exactly why it doesn't work, but two recent research studies found that women doing 40-60 minutes of low intensity cardio, 3-5 days per week, did not lose belly fat after at least 12 weeks of cardio. Based on those results, slow cardio is not one of the best cardio workouts to burn fat.

In fact, in one of those studies, researchers tested high-intensity cardio, and found that high-intensity cardio was able to burn fat. 

The only problem is that high-intensity cardio requires you to work as hard as you can until you burn at least 400 calories in a workout. That will take you at least 40 minutes, so while this is one of the better cardio workouts to burn fat, its still not the best.

A better approach is to use interval training. In a study from Australia that compared 2 cardio workouts to burn fat, subjects doing 3 interval training workouts per week lost a significant amount of belly fat while another group doing 40 minutes of slow cardio per week did not burn belly fat. 

So interval training, while it is not True Cardio, is a much better workout choice for fat loss. To do interval training, you do a normal warm-up, and then you alternate between hard exercise and easy exercise, then you follow with a cool down. This routine only takes twenty minutes.

Here's a sample of the interval cardio workouts to burn fat. Do a 5 minute warm-up, and then exercise for 1 minute at a pace that is 10-20% harder than your normal cardio intensity. After that 1 minute, decrease your exercise pace all the way down to cool-down level. Repeat that hard-easy cycle 5 more times. Finish with 3 minutes of cool-down.

Since interval training became popular, personal trainers have been looking for other short cardio workouts to burn fat. A study from Japan used something that is known as the Tabata Protocol, and many trainers believe this is even better than cardio and regular intervals.

I'm not convinced it is better than regular intervals, but it is a heck of a hard way to do a fat burning workout. After a warm-up, you 20 seconds of hard work followed by 10 seconds of recovery. Repeat that 8 times. This fat burning workout takes only 4 minutes! 

Finally, the fifth cardio workout for fat burning is bodyweight circuit training. Like intervals and the Tabata workouts, bodyweight circuit training is not really cardio, however, these are the three better cardio workouts to burn fat.

Whatever you want to call bodyweight cardio, here's how it works. 

First, you start with a quick, easy bodyweight exercise, such as Jumping Jacks. 

After that, alternate between 3 lower-body and 3 upper-body bodyweight exercises, using squats, pushups, lunges, pulling exercises like rows or chinups, split squats, and total body ab exercises like mountain climbers. 

Finally, finish off the 8 exercise circuit with a tough total body exercise like jumps, burpees, or running in place. Now that's fat burning cardio!

Those are 5 cardio workouts to burn fat. Only two are traditional, but those 2 are the longest, and least effective. The shorter fat burning cardio workouts are the best way to burn belly fat fast. ]]></description>
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<title>#1 Motivation Secret For Fat Loss</title>
<link>http://www.populate.net/Fitness/Weight_Loss/%231-motivation-secret-for-fat-loss.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/%231-motivation-secret-for-fat-loss.html</guid>
<pubDate>Wed, 20 Aug 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ I recently got stuck in an airport due a delayed flight. But I didn't end up eating junk food. In fact, I have a SECRET that can help you avoid cheating on your diet. 

First, you have to be prepared. In fact, here are my meals from that day. My brunch included an omelet with vegetables, some grilled fish & peppers, fruit (pineapple, raspberries, blueberries, watermelon), and a V8.

A late lunch included a grilled chicken salad (2 breasts), jimaca, salsa, black beans, avocado (I substituted the salsa for the dressing). NOTE: Lunch was eaten at a Mexican restaurant. I said "no thanks" to the chips and salsa. So there you go, proof that you can eat healthy when you eat out.

My snacks at the airport included raw cashews, red delicious apple, raw almonds, as well as a banana and more almonds later on my flight.

Without my preparation, I would have been outta luck, and stuck eating M&M's (the peanut kind, of course) and greasy take out food at the airport. So what's the secret? Accountability.

I've committed to telling the world about my diet and workouts, so I can't set a bad example or break my promise to you by eating junk food.

I'm holding myself accountable to you. By doing this, I'm going to be more focused on eating healthier than ever, because I don't want to have to report to YOU that I'm cheating on my diet.

I also need to eat well and research the best options so that I can pass along little insider nutrition tips to you, such as these tips.

1) Most people don't know that the peanut butter they feed their kids (& themselves!) is filled with two of the nastiest ingredients in the world, and those are Trans fats (the "bad" kind of fat) and sugar. So you should choose Peanut Butter that contains JUST peanuts as the one and only ingredient.

2) My favorite canned food is Amy's Organic Chili. I usually stick with Medium, but sometimes I go spicy. 

3) I add a little of Mrs. Renfro's Organic Salsa to almost every meal I eat. A little bit with my morning omelet, a little with my chili at lunch, and a little with my BBQ chicken at night. 

By the way, you should follow my lead and start posting your daily diet and exercise somewhere for someone who is holding you accountable.

For many people, being ACCOUNTABLE to others is their #1 way to stay motivated and on-track with their diet and exercise program.

You see, I'm committing to you that I'm going to post all of my meals each day, showing you how to eat fast, nutritious foods even when you are traveling or really busy. Accountability is one of the major MOTIVATION SECRETS to success. ]]></description>
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<title>5 Best "Cardio" Intervals for Fat Loss</title>
<link>http://www.populate.net/Fitness/Weight_Loss/5-best-cardio-intervals-for-fat-loss.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/5-best-cardio-intervals-for-fat-loss.html</guid>
<pubDate>Wed, 06 Aug 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Long, slow cardio is not the fastest way to burn fat. Research shows that short interval training workouts burn belly fat faster.

I was one of the first trainers to question long, slow cardio for fat loss back in the late 1990's and I believe that traditional cardio is over-rated.

Interval training, or interval "cardio" if you want to call it that, is much, much better for fat loss. It burns belly fat in half the workout time.

I figured this out just before the year 2000. Back in 1998-99, I was but a lowly grad student, studying the effects of androstenedione (the supplement taken by the mighty baseball player, Mark McGwire during his record-breaking home run quest in '98).

In my study (which was published in the Canadian Journal of Applied Physiology for any science nerds like myself out there), we had guys use the supplement and go through a couple of weight training sessions. By February of '99 I was stuck in the lab, analyzing the blood samples using some fancy radio-active isotopes.

And when I say stuck in the lab, I mean STUCK. I'd get there at 7am, and record my last data point at 11pm. Sixteen hours of mad science. And if I wasn't there, I was downstairs in the medical library, studying papers on testosterone and training.

Now coming from a very athletic background, this sedentary lifestyle didn't sit well with me. But there I was, studing for a degree in Exercise Physiology and left with no time for exercise. Or so I thought.

Fortunately, I actually had a 50 minute window once per day of "down-time" while the lab's gamma-counter analyzed blood samples.

That left me 50 minutes to get to the gym (5 minutes across campus) and get a workout in the remaining 40 or so minutes. I knew that if I applied my studies to the workout, I could get maximum results in minimum time.

As a former athlete, I knew that I had to find a way to stay fit and to avoid the fat gain that comes with working long hours in a sedentary environment. And I also had to stay true to the high-school bodybuilder I once was, so there was no way I was willing to sacrifice my muscle to one of those long-cardio, low protein fat-loss plans that were popular at the time.

Instead, I had to draw on my academic studies and my experiences working with athletes as the school's Strength & Conditioning Coach. I knew that sprint intervals were associated with more fat loss than slow cardio, and I knew that you could also increase aerobic fitness by doing sprints (but you can't increase sprint performance by doing aerobic training).

So clearly, intervals were (and ARE!) superior to long slow cardio for fat loss. I had seen first hand the incredible results of sprint intervals in the summer and fall, as the athletes made huge fitness improvements and shed winter fat in a short time using my interval programs. I knew that intervals had to be the next step in the evolution of cardio.

The biggest benefit of intervals? A lot of results in a short amount of time. I knew that I only had 40 minutes to train, and therefore I could only spend 15-20 minutes doing intervals.

I also understand that interval training sounds intimidating to a lot of people, so I need to clear up how an interval training workout goes. 

After all, I believe everyone can do interval training for fat burning. Even beginners. For beginners who usually exercise for 30 minutes at 3.5 mph on the treadmill, their interval workout would be to go for 1 minute at 3.8mph and then recover for 2 minutes at 3.0 mph. That's it. Repeat 6 times. If you are more advanced, you would use more intense exercise.

Interval training doesn't have to be sprinting for your life. It just needs to start off harder than normal and progress from there.

Most folks hate cardio, so they are happy to use interval training as an effective replacement to lose stomach fat. Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences.

1. Sprinting outdoors (Hill sprinting might be the absolute best method)
2. Kettlebell exercises
3. Bodyweight interval circuits
4. Treadmill running
5. Stationary cycle (upright cycling preferred over recumbant bike)

With those 5 interval training methods, you'll burn fat fast and never have to do cardio again! ]]></description>
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<title>True or False: Can Supplements Boost Metabolism for Fat Burning?</title>
<link>http://www.populate.net/Fitness/Weight_Loss/true-or-false-can-supplements-boost-metabolism-for-fat-burning.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/true-or-false-can-supplements-boost-metabolism-for-fat-burning.html</guid>
<pubDate>Sun, 03 Aug 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ You can't boost your metabolism with supplements. Or at least not enough to cause weight loss and your body to burn fat. This is hope in a bottle, but this hope doesn't stand a chance. It doesn't work.

One misconception is that caffeine supplements boost your metabolism, but I've also heard that fish oil, protein, CLA, and green tea will do it, too. As with the fat burning zone, this myth comes from a distortion of science. Supplements do not boost metabolism or cause your body to burn fat so that you lose weight.

Green tea, for example, was shown to increase the daily energy expenditure of young men by eighty calories per day. Now, that's great news for the people who make supplements because they can put that claim on their label, but what that doesn't take into account is that people's bodies adapt to a stimulus.

If there is any benefit to taking a particular supplement, by the end of the week, your body has adjusted to the chemical and no longer reacts to it. And that's why, as a recent study showed, that taking Green Tea supplements for 12 weeks did not cause any fat loss. Most supplements seem to be nothing more than glorified caffeine pills.

Let's think of this another way. Say for example that green tea extract actually did help you burn an additional eighty calories per day. It is agreed upon by most trainers that one pound of fat is equal to 3,500 calories. Even if the supplement did boost your metabolism as intended and claimed by the diet gurus, then it would take nearly a month and half to lose one pound!

Unfortunately, you'll find big metabolism boosting promises from supplements in every magazine, and it is very difficult to avoid the allure of the quick fixes that supplements present. Supplements make you think, "Why work out when you can take a pill?"

And as long as there are people who aren't willing to work for their results, there will always be a product claiming to work miracles.

Unlike these "miracle" supplements, research repeatedly shows that both strength training and interval training can help boost your metabolism and burn fat.

In one study, women did a strength training session with eight repetitions per exercise and had a significant increase in their post-exercise metabolism. This is just another example of how short burst training will burn more calories and more fat. These are proven results that no diet pill can compete with. ]]></description>
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<title>Diet Wars! Low-Carb vs. Low Fat Diet Debate Ended!</title>
<link>http://www.populate.net/Fitness/Weight_Loss/diet-wars-low-carb-vs.-low-fat-diet-debate-ended.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/diet-wars-low-carb-vs.-low-fat-diet-debate-ended.html</guid>
<pubDate>Thu, 31 Jul 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ A new low-carb vs. low-fat diet has come out, and the Dr. Atkins camp is claiming victory, although the low-fat camp of Dr. Dean Ornish is crying foul. But I'll show you the truth about the results below...it isn't what you expect!

According to the NY Times "In a tightly controlled dieting experiment, obese people lost an average of just 6 to 10 pounds over two years...the results highlight the difficulty of weight loss and the fact that most diets do not work well."

The scientists studied 322 moderately obese men and women following one of three diets, either a low fat diet (less than 30% of calories from fat - which really isn't "low fat" as Dr. Ornish correctly points out); a Mediterranean diet; or the Atkins low-carb diet. (In the interest of full disclosure, the study was partly financed by the Atkins Research Foundation.)

The researchers did not claim one diet to be better than another, although the low-carb and mediterranean diet groups lost more weight (10 pounds) compared to the low-fat group (6 pounds).

In fact, men and women responded very differently to the diets. Women lost the most weight with the mediterranean diet (14 pounds) and the least with 
the low carb diet (5 pounds), while the men lost the most with the low carb diet (11 pounds).

The results all clearly all over the board. The researchers concluded the results were modest, but still improved the subject's health. However, all this information misses the main result of this study.

And despite what the NY Times wants you to believe, it's not, "diets don't work". It's that, "Dieters" don't work. After all, if I worked with 322 moderately obese people for TWO YEARS, I'd be ashamed if they only lost 6-10 pounds.

The dirty truth about diets - the politically incorrect truth that no one wants to admit because it takes away all excuses for a lack of personal 
responsibility - is that DIETS DO WORK.

On the other hand, I'd bet that almost every subject in that study lied about how compliant they were with the diet they were assigned. But that's HUMAN NATURE. We all think we eat better than we do.

And that's how you end up with 322 people dieting for two years, and all they can achieve is an average of 8 pounds of weight loss. It's not the diets that aren't working! It's the dieters that are the problem!

So if you are having trouble sticking to your nutrition, or if you are confused about low-carb vs. low-fat, just take a deep breath and follow my 5 simple rules...

1) Find out how much you are eating now. Use Fitday. 

2) If you are not losing weight, eat less. 

3) Eat fruits, vegetables, nuts, and good protein sources. Don't eat junk from a bag or a box. 

4) Give yourself one treat meal per week to look forward to - not a treat day, just a treat meal. 

5) Plan ahead. Prepare your meals (spend 1-2 hours on the weekend getting your meals and meal plan ready for the week). Identify obstacles and come up with solutions to avoid them. 

That is it. Very simple. Most people do pretty well on 1-3 and even 5, but mess up on number 4. I often hear how well someone did all day long, but then while making dinner they snack on upwards of 500 calories of their kid's treats, or other processed carbohydrates they have lying around the house. 

The little things can add up to big time problems. So take a good long look at everything you eat. And all of this can be avoided if you follow rule #5. Combine my five simple nutrition rules with three short workouts per week of resistance training and interval training, and you have a very manageable fat loss plan that can fit any busy lifestyle. You don't have to be a doctor to figure out how to eat for fat loss. ]]></description>
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<title>Why Cardio, Aerobics, & Spinning Suck For Fat Loss</title>
<link>http://www.populate.net/Fitness/Aerobics/why-cardio-aerobics-and-spinning-suck-for-fat-loss.html</link>
<guid>http://www.populate.net/Fitness/Aerobics/why-cardio-aerobics-and-spinning-suck-for-fat-loss.html</guid>
<pubDate>Tue, 29 Jul 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ I'm not a huge fan of cardio, spinning, or aerobics in terms of people looking to lose body fat obviously in short time periods. I mean if somebody likes doing it; if somebody wants to be the triathlete, you know what, go ahead and do it and love what you do.  

But I'm not a big fan of it for those people I see who are running on the sidewalk and look like they despise every single minute they are doing it.  

That is probably a greater percentage of the people who do it when they are looking to lose weight. There are a lot of research studies to say that aerobics and cardio aren't the greatest way to lose weight. And I'm not a fan of having somebody do stuff they don't like to achieve a goal when there are other ways to do it.  

I'm not a big fan of certain machines in the gym for cardio. It may not be the machine itself, but it may be the excuses. Its human nature that some of these machines allow us to slide by and do stuff that we think is helping us, but subconsciously we're taking the easy way out.  

I have what I call the human nature test; because I always make fun of elliptical machines and I really think that they are not again what people make them out to be.  

Let's say you take 100 people. You go to a mega gym - you've got 100 treadmills and 100 elliptical machines - you take 100 people into that room and you say, "Okay, you have to work out for 30 minutes at a pretty good pace. You choose your machine."  

You know darn well that 70-80 of those people are going to be on the elliptical machines rather than the treadmill. To me, that says something. I just think that we're wired to take the easy way out.  

You can extend it even further and say, "Okay, you've got 100 people; you've got 100 treadmills and a track. Go do your training. You can either do the treadmill or the track." You know 80% of those people are probably going to use the treadmill. 

Humans take the easy way out when given hard choices. The other thing that I'm against in terms of cardio is - I refer to it as one of the dark sides of cardio - is that people can get injured doing a high volume of cardio work. 

Of course, to be fair, you can get injured doing a high volume of body building work. When I was young and reading the magazines, I was doing too much upper body work and had a little bit of shoulder problems; not anything I haven't been able to get over.  

So injury risk is often proportional to the volume of exercise you do. Too much volume in lifting, too much volume in cardio, or even too much volume in crunches and you're going to end up in the doctor's office or the physiotherapy office.  

Ironically, many trainers and physiotherapists are the worst offenders of over-use injuries. There is one physio that I worked in a gym where she worked, and she literally could not walk properly because she did so many spinning classes.

Spinning classes are another thing I'm not a huge fan of. On one side, there's great benefit to your fat loss program because of the group mentality because social support is huge. Working out in that group encourages you to come back. And a lot of people have fun with it. Plus, its interval training in nature. So lots of good things about spinning.

But I figure, why do something for 45 minutes when you can get the same results in 20 minutes? Also, I'm not a big fan of the high RPM spinning because I think that's where a lot of hip problems have been developed in people that I've trained personally and also in some of the classes I've watched. 

I just don't think that it's great for your hips, especially in women who have hip problems already from childbirth, to be going at 140-160 RPM or whatever they are doing and you just watch their bodies flopping around without the right torso strength and endurance and stability there, they are going to end up with problems.

One last thing I'll say on this is that an aerobic training program is probably one of the worst places to start a 300 pound person out on a fat loss program because their muscles are not prepared for this and neither are their joints. Quite frankly, I wouldn't want to run with an extra 120 pounds on my back, or even walk quickly. We need to re-examine where we start people out.

So if you are not getting the results you want but you are doing a lot of cardio, spinning, or aerobics classes, decrease the volume, try some interval training, and focus on quality workouts for fat burning. ]]></description>
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<title>3 Diet Tips for You</title>
<link>http://www.populate.net/Fitness/Weight_Loss/3-diet-tips-for-you.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/3-diet-tips-for-you.html</guid>
<pubDate>Fri, 25 Jul 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Sticking to your diet and exercise program is tough when you travel. From airports to airplanes, hotel meals to inadequate hotel gyms, you might just want to skip fat burning altogether. 

But here are 3 diet tips taken from my recent trip to Vancouver for a seminar that will help you stay motivated and stop you from cheating on your diet.

1) Make NO Excuses at the Buffet Dinners...

On Tuesday evening, there was a seminar reception buffet dinner at my hotel in Vancouver. It featured pasta, beef tenderloin, lots of breads and cheeses, seafood, vegetables, and fruit. Lots and lots of food. Plenty of opportunity to overeat...or eat well.

And it was easy for me to stick to the raw vegetables, smoked salmon, crab, shrimp, and fruit. A free meal should not be a free for all meal.

2) Do not eat dessert for breakfast.

Somehow, it became socially acceptable, recommended even, to eat dessert for breakfast. Muffins are just cake without icing. Poptarts are just pie slices you can stick in a toaster. Cereals are just pieces of crackers you drowned in milk. None of these have many redeeming qualities. Stick to real food instead.

3) Eat more fruit and less pizza

Today on my way to Stanley Park where I walked about 10 miles, I knew I needed to pick up a snack. My earlier lunch of salmon and vegetables was light, and I knew the walk was going to be long. 

I thought briefly about getting a slice of pizza, but I take my position as a nutrition role model to you quite seriously. And even though I could have "snuck" the pizza in and not mentioned it here, I don't like to be hypocritical. So I found a grocery store/fruit stand and grabbed two bananas and a bag of local blueberries. Much better. 

This is a choice that you can make too. Believe it or not, you'll actually like it. And you'll feel 10x's better choosing fruit over grease. Both physically and mentally. 

Here's the Bottom line on dieting for fat loss. The REALITY of the situation is this...Eating takes about 5 minutes per snack, maybe 15 minutes for a meal.

That's it. And often even when we "give in" to a craving, it doesn't take us long to have that craving again. It's not like eating ice cream today takes our mind off ice cream for the next 151 days. Nope. Ice cream is right back in our heads tomorrow. Or even later today. 

The old saying, "A moment on the lips, a lifetime on the hips" is pretty accurate. It really is ONLY a moment on the lips. Eating is not a 3 hour orgy of the senses. It's really over in a few short minutes. But your body and belly fat are there with you 168 hours per week, week-in and week-out.

Keep this reality in perspective, and it will help you make better nutrition choices. A moment vs. a lifetime, which will you choose? A little reward is fine when it fits the plan, a lot of cheating is 
only going to ruin all your other hard work. ]]></description>
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<title>How To Make Money Online</title>
<link>http://www.populate.net/Internet_Marketing/Email/how-to-make-money-online.html</link>
<guid>http://www.populate.net/Internet_Marketing/Email/how-to-make-money-online.html</guid>
<pubDate>Thu, 24 Jul 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Here's a little story about a typical day in my world, where I help people lose fat and get healthy while living the Internet Lifestyle.

I often spend my mornings in the dog park letting my dog run free while I brainstorm my Internet Marketing business and how to help others make more money online.

One of the great things about the Internet Lifestyle is I can call the dog park, "My office". But one Friday morning last summer, while at the park, my lil' pup cut his leg open chasing another dog through the bushes...I had to take him to the vet and he needed some stitches.

Now if I had a real job, I'd be stressing about the time spent at the vet's and the bill I had to pay (even though I have pet insurance for my chocolate lab, you still have to pay up front!).

But thanks to having a booming online Internet Marketing business and my websites that sell my Turbulence Training fat burning workouts, I was ableto borrow an idea from Paul McCartney (or John Lennon) who is credited with saying, "I'm going to go write myself a swimming pool".

You see, whenever The Beatles wanted money, all they had to do was go write a new song. And for me, all I have to do is write a helpful email to my fat loss or Internet Marketing list.

So that day last summer, I went home from the vet's, wrote an email to the Turbulence Training email subscribers, and paid off a $300 vet bill in 30 minutes thanks to the online sales it brought in. 

I guess you would say, "I wrote myself a vet bill"... Wouldn't you like to do the same for all your bills? 

Wouldn't it be great to get another stream of consistent income?

And wouldn't it be even better if you were able to make more money online - without having to work more hours at your job?

Wouldn't it be nice if you could wake up and do whatever you wanted in the morning, rather than having to be on the way to work for someone else at the crack of dawn?

I want to show you how to achieve a less stressful, more lucrative online business using the power of the Internet. 

Too many men and women are not making the money they deserve. You have years and years of experience but still have to scrape by trading your time formoney. It doesn't have to be that way. You can learn how to make more money online. ]]></description>
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<title>5 Tips to Build An Internet Marketing Email List</title>
<link>http://www.populate.net/Internet_Marketing/Site_Promotion/5-tips-to-build-an-internet-marketing-email-list.html</link>
<guid>http://www.populate.net/Internet_Marketing/Site_Promotion/5-tips-to-build-an-internet-marketing-email-list.html</guid>
<pubDate>Wed, 23 Jul 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Everyone wants a big email list. But no one has one. So how do you get one, starting from scratch?

Follow these 5 Internet Marketing tips, and you'll be well on your way to building a big email list...

1) Put your email list sign-up form in the top right corner of your website.

2) Give away a valuable free report on your website in return for the customers email to put on your email list. Your free report should have a great title, and it should be something your website visitors absolutely must have.

3) Attract Internet traffic by writing articles for your website. You want high-quality, specific articles on your site and on your blog. If you don't have a blog, you can start one for free at www.Blogger.com

4) Give away articles to get more Internet website traffic to your site. Give articles or interviews to other websites in your niche (making sure theother sites link back to your site). Also, submit articles to directories. That is a great way to build your email list.

5) Create a free e-book and let other people give it away ALL over the Internet. Within the e-book, make sure there are lots of links back to your website.

If you don't know where to start making money online with your own website, then you'll love today's article about Internet Marketing...

Last time, I gave you 5 ways to build your email list...but you must be thinking, "How am I going to come up with all this content?". And how does that help me make more money online?

I'll show you below, but first, many of you have to find your niche before you even start creating content.

And if you're struggling with that...ask yourself these questions...

1) WHO do you want to service?

2) WHAT do you want to provide them?

3) WHO are your raving fans & best clients?

4) WHAT is your expertise that practically no one else has?

Answer those questions, and you'll find your niche.

Now if there's one thing fitness pro's hate as much as "selling", it's creating content.

And I know it sounds like you need a lot of content to help build your list, but remember...

A) The articles should be short, 300-500 words. I have written a lot of articles on home fitness workouts because I want to get found for those keywords.

B) If you don't like to write, do the content by audio and have it transcribed.

C) Use reader/client questions to create content - every email you send someone could be turned into an article.

D) Think about the stories you tell your clients in the gym each day...each lesson you give them can be turned into an article.

E) Have someone do an audio interview with you...then have it transcribed and made into many short articles.

Content creation is a lot easier than you think...

By now, you can see I have no problem creating content about how to succeed on the Internet, and with a little brainstorming, you'll find you won't have a hard time creating content - or making money online - either. ]]></description>
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<title>3 Motivational Secrets to Overcome the Fat Loss Dip</title>
<link>http://www.populate.net/Fitness/Weight_Loss/3-motivational-secrets-to-overcome-the-fat-loss-dip.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/3-motivational-secrets-to-overcome-the-fat-loss-dip.html</guid>
<pubDate>Wed, 23 Jul 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Every night when we hit the sack, I first have to get Bally, my puppy dog, off the bed so I can get in. 

Once settled in, he jumps back on the bed, circles around 3-4 times and then flops down in the cutest little curled up position. And he always lets out a big sigh when he does. 

As if it was a big chore. 

Once he's done his little bedtime song and dance, I sometimes read for a few minutes. Lately it's been this little book called, "The Dip" by a guy named Seth Godin. 

It's all about how the biggest results are often achieved after a period of struggling. But many people quit during the struggle, and never achieve success.

You might be able to relate - this is very true of fat loss, working out, and eating right.

After all, it's not too bad to get through the morning or even the early part of the afternoon without 'cheating' on your diet. 

But late in the afternoon our diet becomes a struggle. And while sitting around after dinner it is practically impossible for some folks to resist the siren's call of the cookies and chips.

But those who make it through the struggle WIN. They end up eating fewer calories and losing fat for the day.

Same with our workouts.

The warmup is fine, and the first few sets are tough, but manageable.

But as we go on, some folks want to quit. But often it is the last set, the last rep, the last effort that gives us the most results.

If we didn't experience discomfort and fatigue - and make it through it all - we wouldn't change our bodies. 

We have to get through what Seth calls, "the dip". As he says, "It is human nature to quit when it hurts."

And human nature is why you see more lard bodies than hard bodies. 

The two worst things you can do when you are in "the dip" are...

a) Quit (that's obvious)

b) Jump from program to program (because each time you jump, you are starting over again - always give a program a full 4-week trial period to see if it really works for you)

If you can make it through the dip, you win. 

But how do you beat the dip when the struggle is so hard?

By reminding yourself of how good life will be on the other side of the dip - how good things will be once you make it through the struggle.

You must remind yourself that you can get to a point where you'll prefer whole, natural foods over junk food; that you'll look forward to your workouts, rather than find any excuse to blow them off.

Here are 3 ways to overcome the fat loss dip.

1) You must have the right mindset. Change your opinion of yourself from quitter to winner.

2) You must learn to stay strong. Learn to believe in yourself. 

3) And get help from your social support. Surround yourself with others who are winners and who see the winner in you.

That is how you overcome the fat loss dip and succeed. ]]></description>
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