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<title>Latest Articles by ninaredza</title>
<link>http://www.populate.net/</link>
<description>Articles at Populate.NET</description>
<language>en-us</language>
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<title>Generate Traffic To Your Site The Effective Way - Part 2</title>
<link>http://www.populate.net/Internet_Marketing/Site_Promotion/building-traffic/generate-traffic-to-your-site-the-effective-way-part-2.html</link>
<guid>http://www.populate.net/Internet_Marketing/Site_Promotion/building-traffic/generate-traffic-to-your-site-the-effective-way-part-2.html</guid>
<pubDate>Fri, 27 Jun 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Many people, especially newbies are often confused about effecive ways to promote their products or affiliated products. The fastest but potentially most expensive way for the inexperienced is the pay per click (PPC) way. However, it is not always the most effective way. Writing articles and submitting them to articles directories are just as effective.

Let's look at 6 other ways that you can try to get prospective buyers even if you are a newbie and have little or no experience in making money online. The online ways that I have listed below are free and some are actually quite fun to do as you will get to interact with different types of people that may someday join venture with you to promote each other's products.

It's important to remember that selecting a niche market that is close to your heart will give you better success than to sell products that every Tom, Dick and Harry is promoting as well. A saturated market will leave you in the dust with a hole in your pocket and have you walk away with your tail between your legs.

1. Blogs
I cannot stress enough on the value of blogs or weblogs in promoting just about anything, or just to speak your mind on your favorite topic. One of my favorites blogs is Hupages. They have provided capsules to add external links, videos, pictures and RSS feeds. They even rate you and your site on the originality of your content, how active you are in your participation in their community. I notice that Hubpages blogs can dominate the 1st page of Google on any topic with the right keywords and relevant links back to your site. Other great blogs are Blogger and Wordpress but they are not as interactive as Hubpages. It is easy to generate traffic to bring prospective buyers to your sites by writing blogs, similar to article submission. The only difference is you have more freedom in including links in your content instead of just in the resource box.

2. Forums
Forums are meeting places for people with similar ideas and issues. They are a great place to search for answers and to introduce your products to. One of the best forums which bring together internet marketers is Warriorforum. You can learn a lot of different techniques on marketing from the experts, perhaps find a joint venture partner or find a ghost writer for your articles. Many of the writers in this forum are passionate about making money online. Some are experts but many are newbies. This is a valuable site to check out.

3. Yahoo.Answers
This is an interesting site created by Yahoo where visitors can log in and answer questions posed by people on practically any topic. You get rated for your participation and you can put your links as much as you please. A great way to promote yourself as an expert in your chosen topic.

4. Social Networking Websites
I have found community sites such as Facebook, MySpace and Squidoo valuable in garnering "friends & fans" that visit my site often to see what I have recently updated in terms of pictures, comments or links. It is usually easier to get supports from your own list than to get a total stranger to trust your products. Many of my prospective buyers come from this community.

5. Visit related sites
If you google a  keyword specific to your product (say "get six pack abs" if you are promoting a book relating to abdominal exercises), you can run through the 1st 2 to 3 pages of google's search results and look for sites that allow you to make comments as a guest and leave your website link (which is link-friendly of course). These sites may be forums, sites selling products or blogs. You'll be surprise that even a one line comment can get you listed on Google if your link is there or your keyword is relevant! Make sure these sites have high traffic that you can ride on. Many newbies are not taught this technique to promote their products and it should be a staple diet, so to speak.

6. Offline promotion
When we focus totally on the cyber world, we sometimes forget that people live in the real world. These people have regular jobs and participate in tangible activities. If you are in charge of marketing a product in the real world, where would you advertise? Here are a few options:
a) Newspapers (paid and free);
b) Related magazines & publications;
c) Name card
d) Banners
e) Seminars
f) Brochures
g) Word of mouth

If you can think of 10 more ways to get traffic to your site, write an article about it or put it on your blog. We can always learn new ways to generate traffic, get prospective buyers to visit our site and make money online.  You can get a lot of mileage as well as it is a hot topic that marketers can never get enough of! ]]></description>
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<title>Generate Traffic To Your Site The Effective Way - Part 1</title>
<link>http://www.populate.net/Internet_Marketing/Viral_Marketing/generate-traffic-to-your-site-the-effective-way-part-1.html</link>
<guid>http://www.populate.net/Internet_Marketing/Viral_Marketing/generate-traffic-to-your-site-the-effective-way-part-1.html</guid>
<pubDate>Fri, 27 Jun 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ If you are new to internet marketing, or a newbie, you may find the hardest part about the whole process is not about finding the right niche market (there are countless), it's not about creating a website (many sites sell you ready made websites, sort of plug and play) and it's not about how to write a killer sales page. It's about the heart of any business: traffic generation. How do you promote your product? Where do your prospective buyers find you?

Traffic is a lingo which means getting streams of visitors to visit your site. Without buyers, a business cannot exist. It's as simple as that. Actually, there are many ways to go about it. Some require capital and some are free. Some are straight forward and some require a bit of creativity. See if any of these will help you with marketing your products.

1. Using affiliates to promote your products
If you have a product in the 'real world' and need to promote it in a big way, what would you need? A good team of hungry sales people, of course! The more the better as you can expand faster and wider globally. This is true even in the virtual world. How do get sales people to sell your products online? 

They term is called 'affiliate marketing'. Affiliates are sales people who promote your products via their own website or other legitimate ways to receive a commission set by you, the seller or publisher. If you check out Clickbank, you can scan through their marketplace to see the various topics and products that are listed. Clickbank, however, specializes in ebooks, or non tangible products. Many of the publishers make money through their affiliate program, not direct sales.

You can promote your ebook here as a publisher and offer your affiliate 50-75% commission for every sale they make. No one has to worry about inventory and overhead costs. It's an ebook, downloadable in a matter of minutes! Buyers love ebooks and they are the hottest products on the internet today. Other sites you can check out is PayDotCom and Commission Junction. These are high traffic sites and your products will be seen much faster than if you were to offer affiliate programs in your own website. But that's not a bad idea too!

2. Distributing articles
There are thousands of article directories on the internet and for successful marketing, article written is gold and must be in the top 3 ways to promote your products. Your articles should be between 400-800 words and should not be seen as blatantly promoting a product. Directories love articles that are not promotional and are factual. Make sure that they are rich in relevant keywords (at
least 3-5% of the total word count) as this will help improve your ranking in the search engines. 

If you are not able to write your own articles, you can purchase PLRs and change about 30% of the content to avoid being accused of duplication and being banned by the directories. If you prefer original articles, you can hire a ghost writer to write them for you for a fee. Writing and submitting articles one by one is tedious and time consuming. One of the best ways to get your articles published in hundreds of directories is to go through an article directory submitter such as Articlemarketer, which will do the submission for you.

3. Create an ebook
You may be wondering how creating an ebook can generate traffic to your site. A well written ebook can presell a product and lead readers to a targeted site just adding links in the content. The secret is to present the link as a reference rather than trying to convince the reader to 'click here and buy now". 

These potential customers are already assessing the writer as an 'expert' in the field of the topic of this book and any links included which reads as a value added information will generate more trust than doubt in the reader's mind. How do you promote the ebook? Give it out as a free gift in your advertisements, blogs, forums or articles. Everyone loves free gifts and won't hesitate to click to get it! Giving out free gifts is one of the fastest ways to make money online for the newbies.

4. Pay Per Click (PPC)
If you want one of the fastest way to generate traffic to your site, this is it. However, you will need to take a little time in selecting high probability keywords to optimize the search engines. Creating a niche market means exhausting every possible keyword or keyword phrases that a prospective buyer will type on the search engines. There is also a lot of trial and error to find which advertisement title and description works and which doesn't. The most popular PPC search engines are Google, Yahoo, MSN Live and Ask. 

Before you even attempt PPC, be aware that the cost can run from hundreds to thousands of dollars in a matter of months, If your keywords are too general, you will get a lot of clicks but very little sales because including words like "toys" when your products are specifically action figure toys will not bring your target market to your site and it will cost you a lot of money at the end of the month. So select your keywords carefully!

The internet is constantly evolving. New technology that emerges creates new ways to market products online. What is hot last month will be old news next month. The important thing to remember is that making money online needs to be kept simple. Websites have to be non-confusing, easy to read and free of distractions. Your sales page need not be long winded filled with your grandmother's stories. Keep it straight to the point, don't sugar coat facts to the point that it looks unrealistic to the reader, such as "Easy Ways For Newbies To Make $100,000 in 30 Days". It's not believable and you would have lost a prospective buyer within seconds. Persevere, test & retest different methods of marketing and don't give up. Many have made profitable gains on the internet and so can you ]]></description>
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<title>Reshaping Your Body And Burning Fat By Strength Training: Part 2</title>
<link>http://www.populate.net/Fitness/Muscle_Building/reshaping-your-body-and-burning-fat-by-strength-training-part-2.html</link>
<guid>http://www.populate.net/Fitness/Muscle_Building/reshaping-your-body-and-burning-fat-by-strength-training-part-2.html</guid>
<pubDate>Wed, 11 Jun 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Strength training does not only build muscles and strength. It also helps lose fat by increasing the body's resting metabolic rate (RMR). Many people don't understand this. Aerobic or cardio training is still the main activity for increasing the metabolism and losing fat. However, the standard 30 minute of continuous cardio activity will only burn calories during the exercise period itself. Once you stop, the metabolism gets back to normal and you no longer burn calories. Of course, there is an exception for high intensity training, which allows the body to continue burning calories as you sleep.

When you train your whole body with weights intensely using multi-joint exercises for both upper and lower body such as bench press, squats, deadlifts and pull ups, you have pretty much stressed every major muscle in your body.  What this does is create a metabolic environment where your body has a full time job of trying to recover from the massive stress it has been put through.

The repair work is not a 9 to 5 activity. It is a continuous one as muscle fibres have to rebuild themselves with amino acids that is in reserve in the body, which is why consuming adequate proteins within an hour after working out is crucial. This activity will continue up to 48 hours after you have finished training. What this means is that your metabolism is elevated for many hours, burning calories as your little muscle "construction workers" build up the fibres to make them structurally stronger.  Muscles are metabolically active. They require calories to be burned in order to maintain themselves. This is good news if you have developed muscle mass. You are burning calories at rest, even fat 24/7!

How do you train for optimum results to burn fat and elevate your metabolism 7 days a week for 24 hours? A good suggestion would be to train the whole body in one session 3-4 times a week with one day rest. For instance, you may train this way: Monday, Wednesday, Friday and/or Sunday.

You may want to experiment with supersets for 4-6 weeks (this is how long the body adapts to a particular routine before it stops being effective). There are two types of supersets. One is the Single Bodypart Superset and the other is the Antagonistic Superset. For the person who doesn't have much time to spend training, we will focus on the Antagonistic Superset. This type of exercise focuses on working opposite muscle groups back to back without rest. This is an example of opposite body part combination. Each combination makes 1 set:

Legs: quadriceps (leg extension) + hamstring (leg curls)
Body: back (pull ups) + chest (bench press)
Arms: biceps (barbell curls) + triceps (tricep extension)
Shoulders: Front (dumbell front raises) + side (dumbell lateral raises)

You can make your own combination to keep the workout interesting and work slightly different angles of the muscle group to cover all areas. Keep to 3 sets of 10-12 reps per set with 1 minute of rest between each set.

Go easy on the cardio training, especially the steady state type, where you stay at the same intensity and speed for 30-60 minutes. It has been shown in research that you can actually lose lean muscle mass, which means a reduction in RMR. This, in turn, will make it easier to store bodyfat even though you have lost weight. You have not only lost fat, you have lost muscle as well, resulting in the 'skinny fat" look, which is far from attractive or healthy. 

It is more beneficial to practice high intensity training, which is a combination of a burst of speed and steady pace training. For instance, you may walk briskly for 2 minutes followed by 1 minute of sprint and back to brisk walking for another 2 minutes. Alternate this process for 20 minutes followed by 3 minutes of cool down and you will experience residual RMR for many hours after you have laid your head on your pillow. Another advantage of this type of training is that it is not the boring typical "hamster on a wheel" type of training. You can even change machines during the 20 minutes to make it even more challenging.

Try supersets and high intensity training for 4-6 weeks and watch your body take shape as it loses fat. You'll be amazed to see how effective this type of training is and how quickly you can see results in a short period of time. Don't forget to incorporate 5-6 mini meals a day which combines lean proteins and fiber rich carbohydrates in each meal for more effective results. You won't regret it! ]]></description>
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<title>Reshaping Your Body And Burning Fat By Strength Training: Part 1</title>
<link>http://www.populate.net/Fitness/Muscle_Building/reshaping-your-body-and-burning-fat-by-strength-training-part-1.html</link>
<guid>http://www.populate.net/Fitness/Muscle_Building/reshaping-your-body-and-burning-fat-by-strength-training-part-1.html</guid>
<pubDate>Wed, 11 Jun 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ As a woman, I have never hesitated to walk into a free weight room, pick up a set of 25lbs dumbbell, stand there right in the middle of the badly lit floor and just start lifting. Never mind the stares I get all around me (95% are usually men). My focus is to get my muscles pumped, walk out of the room with a tight body and take pride in the discipline that I have developed over the years. It's a solitary sport and not many can take the repetitive motion of this chosen path but for those few who have, it is an extremely rewarding path to take. Extremely rewarding.

What exactly is strength training? According to Wikipedia, it is "the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles". Basically, it means that when you lift weight, your muscles will get stronger and grow in size. How much they grow depends on a number of factors such as: how heavy you lift, how often you lift in a week, how well you plan your diet and most importantly, how much rest you get.

How does a muscle grow bigger? When you lift a weight that the body is not accustomed to and create muscular contractions, you cause microscopic tears (microtrauma) to the muscle fibres. When this happens, the body repairs itself within a period of 1-3 days by adding more fibres in anticipation of another 'traumatic' session of weight training. The result is known as hypertrophy. During the repair phase, it is crucial that you consume sufficient nutrients like complete proteins and carbohydrates (simple and complex) to speed up the healing and growth process. Training without good nutrition will not get you the results you want.

The beauty of strength training is its ability to shape your body according you your goals and desires within your genetic limitation, of course. Why would you get into weight training? 

These are some of the common reasons:

1. To build strength in general
2. To firm flabby body parts (for most women: the "batwings" and thighs)
3. To assist an athlete's perfomance in his or her chosen sport
4. To assist in fat loss
5. To build confidence
6. To add sufficient muscle tone without looking like a bodybuilder
7. To be a bodybuilder
8. For medical reasons (physiotherapy)

There are many other reasons but the 8 mentioned above are pretty much the general reasons for picking up a dumbell. It is usually easier to convince a man to start training with weights than it is a woman. Why? Because many women have been fed the notion that lifting dumbells will cause them to hypertrophy beyond recognition. The most common answer you will even hear is "Oh, I don't want to lift weights because I don't want to grow big muscles."

This is a myth that has been circulating for many years and has been passed down from generation to generation. The truth is, women do NOT have enough of the growth hormone (testosterone) that is required to build the muscle size that a man is capable of. Women's ovaries and adrenal glands produce only about one-seventh of the amount of testosterone that men do. Biologically and chemically, it is virtually impossible for women to attain even a third of the strength and muscle development that men possess. So why do women bodybuilders have large muscle development?

Many of these women have exceptional genetic ability to develop their bodies they way they have. Even then, with strict dieting and heavy training, they can never equal the level of their male counterpart. For many female bodybuilders who look like men, the have resorted to ingesting steroids, which are basically testosterone, to enhance their muscle development in an unnatural way. These women will eventually develop facial hair, enlarged voice boxes and aggression. 

For the rest of us, strength training will give us the curves and sexy shape that make us look like the women we see in fitness magazines. For the men, having a set of visible six pack abs will not only protect you from the many cardiovascular diseases that are associated with excess belly fat, as a bonus, you will also look aesthetically pleasing. Ladies love sexy abs on their men! ]]></description>
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<title>Is Aerobic Exercise Really Necessary?</title>
<link>http://www.populate.net/Fitness/Aerobics/is-aerobic-exercise-really-necessary.html</link>
<guid>http://www.populate.net/Fitness/Aerobics/is-aerobic-exercise-really-necessary.html</guid>
<pubDate>Sun, 08 Jun 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ What exactly is aerobic exercise? According to Wikipedia, it means exercise to involve oxygen consumption. Aerobic refers to the use of oxygen in the body's energy-generating process. Why do we train aerobically? The advantages are many. With sufficient training of at least 3 times a week, the benefits are:

a) Increased Resting Metabolic Rate to assist in fat loss
b) Increase in the body's production of antioxidants
c) Encourages a healthy cardiovascular system
d) Strengthens the heart muscle
e) Helps fight infections
f) Helps strengthen bone mass (with the exception of cycling and swimming)

An efficient and safe method to execute involves the following phases:

1) Warm Up Phase
The muscles that are required to be active need to warm up beforehand. This could be a light 5 minute walk on the treadmill to get the blood flowing to the muscles before a run.

2) Stretching Phase
After the warm up, your body temperature would have risen slightly to cause mild sweat. This is the best time to stretch all the muscles to minimize injury such as sprains during the workout itself and to prepare them for the motions.

3) The Aerobic Phase
The actual aerobic phase can last anywhere from 15 minutes to 1 hour. There are two types of aerobic training. One is the continuous type where you will maintain your heart rate between 65% to 80% of your maximum heart rate. What  is the calculation of your maximum heart rate?  It is 220 minus your age. If you are 40 years old, your maximum heart rate is 180 beats per minute. You will be training between 117-144 beats per minute.

The second type of aerobic training is the high interval type, which is alternating between a sprint and a walk. The recommended length of this type of training need not be longer than 20-30 minutes per session due to its intensity.

4) Cool Down Phase
This is an important part of the whole process as the body needs to wind down after the stress which the body has to endure in the aerobic phase. A 5 minutes walk is sufficient to cool down.

5) Stretching Phase
Stretching is not just necessary for warming up. It is also crucial after cooling down to ensure the muscles stay flexible and free of injuries. Bouncing movements, however, is not encourages in this phase.

Many people start an aerobic activity with good intentions to get healthier and lose weight only to give up after a month or two. Why? Usually it's due to jumping in too quickly and doing too much after being sedentary for years. Sometimes, it's poor planning & poor time management. Many times, the activity itself is so tedious and so boring, even a hamster would jump of the wagon.

This is something only you can decide. The activity you choose should define your personality. For instance, I love to dance and I'm active in martial arts. When I'm in a gym and I want to get a good cardio session, I will naturally gravitate towards a dance or body combat class. I have a lot of fun and I get my aerobic training at the same time!

If your favorite exercise is clicking the remote control at your sofa and need to be pushed a lot to get moving, I would suggest doing a little reading on the various types of interesting activities that you can incorporate into your life to include family members and close friends if you hate doing solitary workouts.

At least the whole family gets involved in living a healthier lifestyle. You don't have to do it alone, you know. ]]></description>
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<title>10 Sure Fire Ways To Look Like The Pillsbury Doughboy In 30 Days</title>
<link>http://www.populate.net/Health/Nutrition/10-sure-fire-ways-to-look-like-the-pillsbury-doughboy-in-30-days.html</link>
<guid>http://www.populate.net/Health/Nutrition/10-sure-fire-ways-to-look-like-the-pillsbury-doughboy-in-30-days.html</guid>
<pubDate>Thu, 05 Jun 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Aren't you tired of reading about ways to lose weight and lose fat and fit in that bikini? How about ways to gain fat and lose muscle? Look at Renee Zellweger in Bridget Jones Diary. Doesn't she look cute in that playboy bunny outfit? It didn't hurt that she made a lot of money out of being fat.

1) Make sure you have a closet full of loose fitting clothes  
You need to ensure that you purchase clothes that are at least 2 sizes over your current size. This is to ensure that any fat gain is not restricted by tight clothing. It might make it difficult to breathe and cause you to pass out. Not a good thing.

2) Don't eat breakfast
This is crucial in your path to fatsville. As your body has been starving overnight from sleeping, you do NOT want to encourage your metabolism to work efficiently and burn fat at the beginning of the day. If you can't handle not eating due to hunger, make sure your breakfast consists of fried bacon strips, deep fried eggs, croissants, deep fried hash browns and a glass of full cream milk.

3) Choose fatty meats
The fattier, the better! It is important that you choose fatty processed meats like sausages, bacon and corned beef. Beef has more saturated fats than fowl. It also has more cholesterol, suitable for clogging the arteries and promoting fat storage. Remember these three meats: pork, beef and lamb. It's also better to eat them raw. This will ensure your colon provides a conducive environment for all the parasitic worms that may decide to rent your big intestine as their new home. 

4) Choose white refined carbohydrates
Great for constipation. Choose white bread, white pasta and white grains. Stay away from whole wheat products. Make sure that you don't drink 8 glasses of water a day. This will help re-circulate the toxins back into your system and create a sluggish metabolism.

5) Load up on sugary foods
Most of the desserts we love contain massive amounts of sugar. Choose cakes, ice cream, sodas, sauces, candy, doughnuts and beer. Sugar turns to glucose for instant energy but excessive sugar is great for storing as fat too. So have a field day with this one!

6) Increase the LDL fats
This is a no-brainer. But for those with sluggish brain cells, please ensure that your fats intake are mainly saturated like those from meats, eggs, organ meats, lard, coconut oil, butter, palm kernel oil, some dairy products and ghee. Let's help our body create more cholesterol in the process.

7) Don't drink water
Only consume soft drinks, milk shakes, beers, fruit juices and coffee. We wouldn't want to encourage the elimination of fat and toxins from the body now, would we?

8) Eat 3 main meals and 3 snacks a day
Have a hearty heart-clogging breakfast, fast food for lunch, a buffet for dinner and a few servings of ice cream or doughnuts for snacks. Do this often. At least 5 day a week. You'll be on your way.

9) Skip the fruits and vegetables
If you must have vegetables, make sure they are cooked in butter or lard. Cut out the fruits. They won't help you gain much fat, unless you cook them in butter too.

10) Be a couch potato
This is everyone's favorite activity. The only exercise you'll ever need is to point your remote control to your TV set and click. It will give your finger a good workout without jeopardizing your fat gaining plan.

This is also a pretty good plan to execute when you have had a good fatty meal. Better yet, make sure you have a bowl of caramel popcorn or anything crunchy when you watch a horror or suspense movie. The faster you chew, the more you eat, the better!

That's it! Not so hard is it?  Anyway, give it a try. If you don't get sick by the end of the month, at least you'll get fat. Oh, by the way, make sure you have a really good health insurance plan. Your family won't have to worry about paying for your medical bills when you keel over from the heart disease you're going to get by next Christmas. At least they'll still have money for the Christmas presents. ]]></description>
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<title>Is Carb Rotation Diet Right For You?</title>
<link>http://www.populate.net/Health/Nutrition/is-carb-rotation-diet-right-for-you.html</link>
<guid>http://www.populate.net/Health/Nutrition/is-carb-rotation-diet-right-for-you.html</guid>
<pubDate>Fri, 30 May 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ There have a buzz of weight loss programs these last few years, from the safe to the downright dangerous. Americans have spent $33 billion annually in the hope to attain the perfect health and perfect figure. Yet, the obesity level has increased steadily over the years.

Companies producing these products, in the meantime have enjoyed the profits from  the overwhelming and never ending demands for new improved products promising quick weight loss schemes without exercise and a change in healthy lifestyle. Some of the more popular and lasting weight loss programs to grace the market are: Weight Watchers, The Atkins Diet, The Pritikin Principle, and The Carbohydrate's Addict Principle and The Zone Diet.

Many people whom I have spoken to swear by the low carbohydrate diet. They restrict carbs throughout the day, everyday and would just nibble on meat and vegetables. Many of them lose weight rapidly and many of them jump off the wagon within a few weeks due to fatigue, listlessness, difficulty in focusing and feeling sickly. Staying on a low carb diet for long periods of time will produce ketosis. This is the state when the liver converts fat excessively into fatty acids and ketone bodies.  This is not the ideal energy source for the body. Glucose is. Ketosis is a crisis reaction of the body due to lack of carbohydrates in the diet. The dangers of ketosis are still under research.

What exactly is Carb Rotation Diet? This diet is developed by a registered dietitian and personal trainer named Jayson Hunter who has helped hundreds develop healthy eating habits in the span of 10 years.  Hunter claims to be able to make you lose 2lbs a week if you follow this program for 30 days and some have even managed to lose 15 lbs. His principles in the program are as follows:

The concept
The Carb Rotation Diet has a 3-day cycle. 
Day 1 is a high carb/mid protein & vegetables day; Day 2 is a low carb/mid protein & vegetables day;
Day 3 is a no carb/all protein & vegetables day. 
Day 4-Day 6 is a repeat of Day 1 to Day 3

This is to ensure that the body's metabolism is burning efficiently all day.

Eat Whole Grain Carbohydrates
Choose only wholegrain versions of bread, pasta and cereals to control insulin levels as large amounts of insulin promote fat storage. Eat sweet potatoes instead of white potatoes and stay away from the sauces. Eat brown or wild rice instead of white rice.

Eat Nutrient-Rich Vegetables
Limit starchy vegetables like corn to increase fiber intake. Fiber fills you up and promotes colon health. It also takes more energy to digest fibrous vegetables. The higher serving of vegetables you consume, the more weight loss you will achieve.

Consume Lean Protein
Learn to buy leaner cuts of beef and pork and choose white meats over dark meats for poultry. Seafood, including fatty fish like salmon should be a regular part of the diet. Limit egg yolk but consume more egg whites daily. Select low or nonfat dairy products.

Consume Heart Friendly Fats
These are the polysatured & monosaturated fats. These fats protect the heart, cushion your organs and transport fat-soluble vitamins to your cells. Sources of good fats can be found in extra virgin olive oil, nuts, salmon and omega 3 supplements

Eat Frequently
We should target to eat 5-6 mini meals a day. Each meal should include a portion of carbs, proteins and vegetables and some fats.

Water
Drink 1 oz for every 2lbs of body weight. This will flush toxins out of your body, clear your skin and help you in your weight loss plan.

Exercise
Engage in strength training exercises for the whole body at least twice a week and add cardiovascular training for at least 20 minutes 3 times a week.

This program is a sound one which incorporates a variety of healthy food choices from all food groups. It won't hurt to try it at least once. ]]></description>
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<title>10 Reasons Why High Intensity Training Is Superior</title>
<link>http://www.populate.net/Health/10-reasons-why-high-intensity-training-is-superior.html</link>
<guid>http://www.populate.net/Health/10-reasons-why-high-intensity-training-is-superior.html</guid>
<pubDate>Mon, 26 May 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ There is much hype about steady state aerobic training being the best bet for effective fat loss but new research has surfaced in terms of the actual effect it has on our metabolism when you have packed your gym bag and gone home. 

1) Increased antioxidant production
Antioxidants are enzymes produced by the body as a form of defense system to protect our cells from free radical damage. They also prevent cellular injury caused by exercise and delays muscle fatigue. You can get antioxidants from vitamins like C & E and beta carotene. During exercise, the body produces both antioxidants and free radicals but the free radicals produced are not excessive and therefore, not detrimental to our health.

2) Anti-inflammatory response
Your body becomes efficient at healing itself when an injury occurs.

3) Efficient Nitric Oxide response
Nitric Oxide is produced in the body and is important for the regulation of blood flow to the muscles, especially the heart. Increase blood flow to the exerciser means increased nutrients to the muscle, therefore promoting growth. It is beneficial to us as it encourages a healthy cardiovascular system.

4) Increased the heart's capacity
The heart is more efficient at handling life's every day stressors.

5) Teaches the heart to respond and recover
When the body is exposed to demands made by variable intensity training, it is training itself to be alert upon a sudden burst of movement and to recover quickly and efficiently in anticipation of the next burst of speed.

6) Avoids boredom 
The drop-out rate for high intensity exercisers is lower due to the fact that they have to be alert at all times as the change in pace is fast. It is certainly not boring!

7) Reduce risk for joint wear and tear
Unlike steady state aerobics, the stop and go motion gives the body a chance to recover during the slow-down period. This reduces the risk of wearing the joints.

8) Increase residual metabolic rate
High intensity training trains the metabolism to stay elevated for many hours after the exercise is over. You may be sleeping and still be burning calories. This is beneficial for fat loss

9) Retain muscle
Variable intensity physical training does not promote muscle wasting as compared to running at a steady state for 40 minutes. It, in fact, retains muscle mass.

10) Allows for cross training
With this type of training, you can program to work out for 10 minutes on the treadmill, 10 minutes on the stationary bike and 10 minutes on the elliptical training. The benefit of this is that each machine will train different parts of the body in just 30 minutes.

This is not to say that you shouldn't add steady state training to your training menu. In fact, it is better to have a variety of options to avoid over-straining and burnt out as high intensity training can be stressful if done excessively. 

Because of the high intensity of this type of training, it is advisable to keep the duration to no more than 30 minutes per session. In this instance, you don't need to train so long as your metabolism will keep burning long after you have rested your head on your pillow. ]]></description>
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<item>
<title>10 Reasons Why You Need To Embrace A Healthy Lifestyle</title>
<link>http://www.populate.net/Fitness/Weight_Loss/10-reasons-why-you-need-to-embrace-a-healthy-lifestyle.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/10-reasons-why-you-need-to-embrace-a-healthy-lifestyle.html</guid>
<pubDate>Sun, 25 May 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Everyone knows you need to eat healthy, exercise more, reduce stress level, spend more time with your family and give back to society. And, of course, don't forget to smile at your neighbor every now and then even if you're in a bad mood. 

Here are 10 main reasons why you should lead a healthier lifestyle:

1. Your body will stand better against infections
When you increase the level of nutrients in your body with a balanced diet and cut down the bad fats, you raise your antioxidant level, which means that you increase your defense system against the villains like infections and the ravages of free radicals.

2. You are protected from 20th century diseases
Many of us come face to face with what we fear the most: common, sometimes fatal diseases like diabetes, cardiovascular diseases, high blood pressure and cancer. While genetics play an important role in determining the chances of you getting them, a conscious effort on your part to eat a better diet and exercise regularly will protect your organs and keep your engine running efficiently 24/7.

3. You will lose fat as a 'side effect'
By eating the right proportion of protein, carbohydrates and fats and by eating frequently (5-6 proper mini meals a day), your body has absolutely no reason to store body fat as it will not anticipate starvation at any time. Your metabolism will run at full steam all day. Include aerobic training and strength training at least 3 times a week and your body fat will melt off as a result. 

4. You will have more energy
It's true! Some people think that working out will make them tired all the time. The opposite is true as your heart is strengthened, it works more efficiently and your body runs on optimum speed provided by the nutrients in your balance diet. Of course, the opposite is true if you overtrain and limit your food intake below the recommended level of the FDA. You will end up burnt out and become vulnerable to infections as a result.

5. You will sleep better
An efficient machine creates a natural remedy for sleeplessness as it demands rest when it needs to repair the body.

6. You will have less stress
Endorphines that are created as a byproduct of exercise has a calming effect on the body and mind. It makes you a happier person in general.

7. You will be stronger
This is a no brainer, really. As your heart gets stronger from consistent cardiovascular exercise, strength training will reward you by shaping itself to better proportions and increase your strength. This is important, especially for your core because it stabilizes your body and protect you from injury. Protect your lower back at all cost!

8. You will have more confidence
For you ladies, you don't need to turn off the lights at night now as you are proud of your body and want to show it off more! For the guys, it boosts your ego when the ladies line up outside your door. A confident person affects everyone around him/her in a good way.

9. Your loved ones will appreciate your efforts
As you become fitter, happier and healthier, your family will want to share in your success and be a part of your newfound freedom

10. You will inspire others
You probably don't realize this but when you strut your stuff across the room, there will be someone at the other end of that room who becomes inspired to change their life too just to be like you!

So make that decision today as every day you put it off could possibly take one year off your life.
However, if 10 reasons are not enough to turn you around, put this article aside, look into your child's eyes and hope that you will still be around when your first grandchild is born. And please, put that cigarette out. ]]></description>
</item>
<item>
<title>Women Are Born To Be Strong, So Train The Muscles!</title>
<link>http://www.populate.net/Fitness/Muscle_Building/women-are-born-to-be-strong-so-train-the-muscles.html</link>
<guid>http://www.populate.net/Fitness/Muscle_Building/women-are-born-to-be-strong-so-train-the-muscles.html</guid>
<pubDate>Sun, 25 May 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Why should women embrace strength training exercises as a part of their lifestyle? The reasons are many but one main reason is that muscular tissues are intended to be used to maintain physical fitness and longevity. We all want to live a long and healthy life, strong and full of vigor! For those who have been avoiding these irons like a plague, let me list down 6 benefits of strength training.

1. It makes you strong

Do you feel frustrated for not being able to move things or carry grocery bags for long distances because you lack strength? Strong muscles develop when there is a constant overload.. When you strength train correctly and overload your muscles consistently, they will reconstruct themselves to be a little more substantial each time in anticipation of the next training session. When you are strong, the universe is your oyster!

2. It gives you balance

Balance and stability allows you to protect yourself from injury. When you injure your back as you try to carry that heavy load, this happens because of weak core muscles. Your abdominal and lower back make up the core of your body. When there is an imbalance in the muscles of either muscle group, the risk of injury increases. It is important to develop these muscles evenly for that very reason.

3. It builds and strengthens bone mass

We all fear osteoporosis and brittle bones that plague many senior citizens today. Bones physiologically stop being produced in our bodies after the age of 30. The deposit stops and the withdrawals begin. It's our own personal bank! While it is important that we supplement our diet with calcium in our diets in the form of milk, soy and calcium-rich vegetables like broccoli and kale, there is another more direct way to maintain and even build our bone density that most women are not aware of. Training our whole body with weights and challenging our muscles to lift heavier over time is one of the best ways to avoid bone loss and muscles. 

I have personally tested my bone mass reading about one and a half months before a challenging routine and measured it again after. There was a significant increase, even for me, at 40 years of age! Research has proven that the elderly will benefit tremendously with strength training no matter what age they are. Other forms of exercise will also strengthen the bones such as running, racket games, dancing and other weight bearing activities.

4. It gives your body a desirable shape

Fat hides the curves and muscles define them. Many women still hang on to the myth that lifting weights will give you big muscles. If you are referring to some of the out-of-the-ordinary female bodybuilders that you see in the magazines, chances are that they are genetically endowed and some may even take steroid hormones (which are predominantly testosterone). All of these women have dedicated their lives to strict and monotonous dieting and perform heavy training to be at the level that they have achieved. 

We should not attempt to be at that level, not that we can anyway! If you look at a marathon runner, they have basically a lean stringy physique, suitable for the sport of their choice. Some competitive runners don't like to train with weights because the additional body weight may slow them down. 

Women who spend most of their time on the treadmill, cross trainers, steppers and aerobic classes will achieve fat loss if they are consistent but they will also lose muscle in the process, resulting in flabby skin on their skinny frames and unhealthy looking physiques. The curves just don't appear on their bodies but bone protrusion and bits of hanging skin do! A healthy sexy body has well-rounded shoulders, lean and defined arms, gorgeous six pack abs, a shapely back and fantastic curvy legs & glutes. 

5. It keeps your internal organs, well, internal

The muscles that we call six packs, which is the front part of the abdominals and the side muscles, which are called external and internal oblique muscles are crucial in protecting and keeping our organs tucked in. If some one punches us and we don't have strong muscles to cushion the blow, can you imagine the harm that it will do to our internal organs?

6. It keeps your metabolism high

Another benefit of having muscles is that this wonderful tissue requires energy just to maintain itself. What this means is that it will burn calories, therefore keeping your metabolism elevated even as you sleep just to keep itself pumped. This is the obvious advantage it has over doing cardiovascular exercise. However, it is important that you include both in your routine as your heart is a muscle too and it needs to exercise just like the rest of the body. 

Learn to love your body and treat it with respect and you can expect to live a rewardingly long and happier life to enjoy with your family. ]]></description>
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