Coffee May Reverse Alzheimer's Disease!

Time to gulp down that magic liquid and put off cognitive decline!

Coffee 'may reverse Alzheimer's'

Drinking five cups of coffee a day could reverse memory problems seen in Alzheimer's disease, US scientists say.

The Florida research, carried out on mice, also suggested caffeine hampered the production of the protein plaques which are the hallmark of the disease.

Previous research has also suggested a protective effect from caffeine.

But British experts said the Journal of Alzheimer's disease study did not mean that dementia patients should start using caffeine supplements.

“ The results are particularly exciting in that a reversal of pre-existing memory impairment is more difficult to achieve ”
Dr Gary Arendash University of South Florida

The 55 mice used in the University of South Florida study had been bred to develop symptoms of Alzheimer's disease.

First the researchers used behavioural tests to confirm the mice were exhibiting signs of memory impairment when they were aged 18 to 19 months, the equivalent to humans being about 70.

Then they gave half the mice caffeine in their drinking water. The rest were given plain water.

The mice were given the equivalent of five 8 oz (227 grams) cups of coffee a day - about 500 milligrams of caffeine.

The researchers say this is the same as is found in two cups of "specialty" coffees such as lattes or cappuccinos from coffee shops, 14 cups of tea, or 20 soft drinks.

When the mice were tested again after two months, those who were given the caffeine performed much better on tests measuring their memory and thinking skills and performed as well as mice of the same age without dementia.

Those drinking plain water continued to do poorly on the tests.

In addition, the brains of the mice given caffeine showed nearly a 50% reduction in levels of the beta amyloid protein, which forms destructive clumps in the brains of dementia patients.

Further tests suggested caffeine affects the production of both the enzymes needed to produce beta amyloid.

The researchers also suggest that caffeine suppresses inflammatory changes in the brain that lead to an overabundance of the protein.

Earlier research by the same team had shown younger mice, who had also been bred to develop Alzheimer's but who were given caffeine in their early adulthood, were protected against the onset of memory problems.

'Safe drug'

Dr Gary Arendash, who led the latest study, told the BBC: "The results are particularly exciting in that a reversal of pre-existing memory impairment is more difficult to achieve.

"They provide evidence that caffeine could be a viable 'treatment' for established Alzheimer's disease and not simply a protective strategy.

"That's important because caffeine is a safe drug for most people, it easily enters the brain, and it appears to directly affect the disease process."

The team now hope to begin human trials of caffeine to see if the mouse findings are replicated in people.

They do not know if a lower amount of caffeine would be as effective, but said most people could safely consume the 500 milligrams per day.

However they said people with high blood pressure, and pregnant women, should limit their daily caffeine intake.

Rebecca Wood, chief executive of the Alzheimer's Research Trust, said: "In this study on mice with symptoms of Alzheimer's, researchers found that caffeine boosted their memory. We need to do more research to find out whether this effect will be seen in people."

"It is too early to say whether drinking coffee or taking caffeine supplements will help people with Alzheimer's."

Neil Hunt, chief executive of the Alzheimer's Society, said previous research into caffeine had suggested it could delay Alzheimer's disease and even protect against vascular dementia.

"This research in mice suggests that coffee may actually reverse some element of memory impairment."

"However much more research is needed to determine whether drinking coffee has the same impact in people.

"It is too soon to say whether a cup of coffee is anything more than a pleasant pick me up."

Story from BBC NEWS:
http://news.bbc.co.uk/go/pr/fr/-/2/hi/health/8132122.stm

16-Step 6-Pack Diet

By Scott Sonnon


If you follow even just one of these steps, you will have instant results. Follow them all, and your life will change. Discipline yourself to make them a lifestyle and in several months you’ll be in awe of your energy level, the spring in your step, and yes, how sexy you feel in the clothes you’ve dreamed of wearing.

1. Write it down! Journal your meals; when you have them and what you eat and drink. Include everything even to a handful of almonds, or that sneaky glorified candybar that supplement companies call “energy.” What you don’t realize will hurt you. But what you write down guarantees that you understand why your energy fluctuates, and empowers you to make specific and lasting changes!

2. 3-4-5: Eat 3 meals 4-5 hours apart with protein and complex carbs (greens and browns, no whites) at every meal. Front load your protein by eating more good stuff. If you eat more good stuff, you’ll displace the need for snacks which because of their fast-burn make you crave more sugars. That’s right. I’m telling you to eat more at your meals!

3. Stop the Belly at 7! After 7PM don’t take in anything but water or herbal tea. Filling makes for unfit sleeping habits, gives insomnia, and makes it harder for you to eat the right amount of food you need for breakfast - the most important meal of your day. You should be ravenous by morning, and that’s a good sign that you’re on track!

4. You are what you eat, regardless of whether you eat fast junk or if you eat sustainable quality. So, choose greens over browns and browns over whites. Choose whole, live, raw, local and organic over inert, mass-produced, foreign packaged and processed. If you want to feel like a million bucks, then you need to invest in the most important virtue of your success, your food!

5. No refined sugar, no sugar substitutes. No whites of any kind. Sure, if you use sugar, realize it, experience it and appreciate it. But sugar and its substitutes are the most insidious socially acceptible drug abuses. Just because 100 years ago, cocaine was socially acceptible, doesn’t mean it was healthy. It takes time for your taste to recover from refined sugar, but if you displace it with naturally occuring nutrient dense foods like dates (YUM!) you will not believe the difference not only in your energy, but how great you look and feel!

6. Kick the habit. These are just pale substitutes for the infinitely abundant vitality which lies concealed beneath their frazzled effects. Sure, moderation is fine, if you can handle it. But most people “crash” diet off of them and then fall “off the wagon.” So, it’s best to clear them totally out of your system for two years before you try to have that healthy glass of wine with your small evening meal, or that doppio espresso with your big breakfast.

7. Eat seasonally. Change your nutrition at least once every three months with the local produce and catch of the day. This guarantees the freshest aliveness of the food you’re ingesting. The closer the food is to being alive, the greater the nutritive density. Remember the purpose of food is to transfer its alive-energy to your energy. Life for life. This is why we must honor its sacrifice to us, and bless each bite for the energy it has chosen to give us.

8. Structure your exercise around your meals, not the other way around. Do the bulk of your “training” in the kitchen, because healthy nutrition precedes exercise. Basically, how you feel today is because of what you ate 12-48 hours ago.

9. Hunger is truth. Do you always feel content and never hungry? I’m not talking about feeling like you’re not full. I’m talking about rumbling, gurgling hunger. When’s the last time that you really felt that? Most people have conditioned themselves to eat when they feel less food digesting, rather than when they actually are hungry. This is why the kitchen is your best fitness equipment. You should be preparing or have prepared your meal by the time you hit actual hunger.

10. 1G/D: drink one gallon of water per day. We’re composed 90% of water. Most insufficient recovery, most headaches, most joint pains, most lack of concentration, most everything is due to chronic dehydration. Drinking coffee, soda, beer, “energy” drinks, all contribute to dehydration. It takes time to shift over to craving actual water again, because of the sugar, caffeine and alcohol cravings overriding that base-line need. Herbal tea - hot - will help you transition.

11. Wait 15 minutes after your meal to have any drink. Most of the bloated feeling comes from all of the drinking. If you need to drink because of the seasoning, then consider that your food has been seasoned to make you consume more.

12. First Burp. If you’re adequately chewing your food, and not drinking at your meal, then when you feel that first burp, your stomach just informed you that you’re done. Set the fork down, Sir, and push away from the table. Satiety reflex takes time to reclaim, because we’ve associated the absence of hunger to be “meal success” - when it’s actually based on certain cues that our body gives us like “first burp.”

13. Drink your food by chewing. You should chew your food until it’s liquified. If you don’t, you must eat more to get the same level of nutrition, and you’re usually “full” before you get adequate nutritive benefit from your meal because of gobbling and choking it down. Most people store fat because the body feels starved for nutritients… because they eat too fast. Slow down. This isn’t a sprint. It’s a marathon. Savor each morsel.

14. Take a short walk immediately after your meal. This aids in digestion, and avoids the “fullness” feeling that plugs you and pushes you into “food coma.” It’s also the best time for a great talk with your loved ones. Or on your own, just experience the food as it becomes you.

15. Be in your process. Just because you’re learning discipline on your healthy nutrition doesn’t mean that you should fixate on doing everything perfectly. When you “fall off the wagon” jump back on without judging yourself. Appreciate your little tangent like you would any child-like distraction. You’re your own parent. Treat yourself like you would your darling little babe.

16. Honor elimination. What goes out and how is as important as what goes in. I know that most people don’t want to talk about elimination, because it’s viewed as “waste” because it’s not useful to you. But that’s just all perspective, and one of the fundamental beliefs leading to diseases like colon cancer. Be grateful for what has become you and what goes on to something else. The first 15 steps will help you cleanse out undigested food, so that you can more efficiently process the nutrition you ingest.

Overcoming childhood physical and learning disabilities, to become the USA National Team Coach and International Martial Arts Champion, Scott Sonnon earned the most coveted athletic distinction in the former USSR - Master of Sport - in the Russian martial art of SAMBO, to become the first Westerner to formally intern at the Russian Combat Skill Consultant Scientific & Practical Training Center in Saint Petersburg, Russia. Author of 6 books and over 50 videos, creator of his own line of patented fitness equipment featuring the Clubbell®, he has trained groups as diverse as the Italian secret service, US federal agents, and Russian special forces. Scott has keynoted for MENSA International, the Australian Fitness Conference, the National Strength and Conditioning Association, acted as emcee for the Arnold Schwarzenegger Active Aging Festival, and been inducted into the Martial Art Hall of Fame, Personal Trainer Hall of Fame and National Fitness Hall of Fame Museum. Get his FREE eBOOKs and VIDEOS at http://www.RMAXInternational.com

How To Avoid Getting Old

by Tom Furman


"Be like water."-Bruce Lee "Be like a child." - Tom Furman

Years ago, someone said something that was funny, but true. " When you stop doing something, you will soon not be able to do it." There is much truth in this. The amount of time that you let pass between the practice of skills erodes pathways that connect from the mind to the muscles. Think of it as walking through a field of weeds. The more you walk through the field, the less the weeds grow and you begin to get a path that is easy to follow and provides little resistance. If you frequently "cut through other fields of weeds", you have little fear that the initial resistance will be permanent and you will have many paths to follow. It takes only infrequent trips to keep the path clear and movement effortless. This is similar to basic movement skills like running, jumping, squatting, lifting, climbing, pushing, crawling, balancing, swimming and so one. If you simply practice these movements with some frequency, duration, intensity, and progression, you will put off the aging process.

The first step is returning to the actions of childhood. When we were children we were told to sit on the floor to allow the adults to have chairs. We even preferred the floor. Most babies struggle from their parents arms to get on the floor and crawl on all fours, roll, push, pull, and balance on two legs. It's totally natural and lost in most adults. The starting point is more time on the floor and less on the chair. Watch TV on the floor, read a book on the floor, or just feel free to move around down there. This requires no money, little time, and no equipment. There can be no excuses about anti aging being expensive or gym memberships being inconvenient. Start with some simple sitting, and use back support like the couch to start. Try straight legged, bent legged, cross legged, etc. Spend time on your stomach, your back, your side, and all fours. Move from your back to your side to your stomach with some grace and support yourself without letting your torso sag. This will only take minutes a day and the results will be outstanding.

The second step is to try squatting. This is a lost art with most adults. Squatting is totally natural and contrary to the Urban Myth, very good for the lower body and knees. You should hold onto support at first. Heels should stay flat. This will take some time. Move slowly and if it takes several weeks or several months, that's fine. Focus on a chest up posture with your knees tracking your toes which should be pointed slightly outward. It's a good idea to push out with the thighs as if you were prying your legs apart. This will activate your buttocks and make squatting more efficient. The pressure should be felt in your hips and butt and not on the knees. The action becomes more balanced when you gradually gain movement and flexibility and your heels settle on the ground for a true squat that is practiced around the world as a resting position. An intermediate position is a half squat or lunge position. One knee up, one knee down. You can pad the lower leg or do this on a soft surface. Come in and out of the position with thigh strength alone. You should not need support. Practicing this movement will help your balance as well.

The third step is pulling. This requires you to get proficient at lifting your body off the ground by hanging on an overhead support. It's more commonly called a pull up. There are two reasons you can't do pull ups. You are either too fat or too weak. If your pulling muscles get stronger and you get leaner, pulling yourself will get easier. In the meantime, grab the edges of the doorway, lean back and do a pulling motion to upright yourself. There are many variations you can think of. The best place to practice this exercise is a ParCourse at a park. They are free, common, and provide great training equipment. They have plenty of stations to practice pulling at. Once you feel confident with "doorway" pulls, you can practice "cheating" pulls by jumping or stepping to the top of a pullup motion and holding yourself up there for a longer and longer count. Eventually you will gain the strength to pull yourself up with NO help. Then it's a numbers game. The more you pull, the better you get.

The fourth step is pushing. The greatest bang for the buck exercise is push ups. They require body alignment, abdominal strength, chest strength, shoulder strength, and tricep strength. If you can't do just one, start by stepping away from the wall and using that as a base for "push aways". Gradually work down to the floor for pushups from your knees. Keep the body in a straight line, with abdominals braced, and elbows close to your sides. When these become effortless, move on to the real thing. Both men and women are capable of these and should practice them BEFORE ever thinking of lifting weights.

There are many, many, steps beyond this but this will get you started. When you take natural movement and practice this to the highest level, you begin to look like the Brazilian based fitness called Ginastica Natural. Here's a clip and and idea of what "keep the pathways open" looks like.

Harold is 73 and unbelievable!

by Robin White



When I first met Dr. Harold Koning about 7 months ago at the age of 73, he was teaching a 2-hour class on the Martial Arts known as Silat. From the way Harold moves, going from a standing position to a deep squat position in a matter of milliseconds in order to out manuever his opponents, followed by a quick sweep under their feet to knock them down, I was literally bowled over by how fast he moves!

From what I understand, Harold practices Qi Gong and martial arts regularly and eats quite sensibly, but he does not run marathons or follow the kind of rigorous training that many believe is the holy grail of longevity. He keeps his body moving and he believes in the wisdom of his body to heal itself and be well.

More and more, I have come to the realization that a great many of us have been brainwashed by the massive pharmaceutical advertisements on TV. We now think that something is bound to go wrong. We believe ourselves to be some sitting duck, and that eventually because we are getting older, we will someday fall prey to one or all of these diseases.

Harold and many others do not have this belief. I never did. The body is the faithful servant of the mind, and will do whatever the mind tells it. The mind is more powerful than anything we can imagine. I am not saying that this is a simple thing. It's pretty complex. But over time, your belief system exacts a toll on everything around you. Change your thoughts and you will change your world. Totally put trust that your body is there for you. Trust that it will be well. But also treat it with respect. Our body is also our faithful servant in this life, so care for it well and it will be there for you.

I hope you will be inspired by Dr. Harold Koning just as I was. Dr. Koning has taught and practiced Qi Gong for 25 years, is an instructor of Indonesian Martial Arts and a Master Drummer in the Afro-Caribbean tradition. He is fluent in English, Spanish, Dutch, French and Surinamese Creole.

He also holds a Ph.D., MSW, M.Ed., C.Ht., and is the founder of Dynamic Wellness Strategies. He is a Life, Wellness & Career Coach. His training includes a Doctorate in Social Psychology, a Master of Social Work, Master of Educational Technology, Master of Clinical Rational Hypnotherapy and Certification in Medical Hypnosis. Dr. Koning completed his postgraduate training at the prestigious Harvard Medical School Mind/Body Institute. Dr. Koning developed “Potential Based Coaching Systems” a Mind/Body healing approach.

Read more about this incredible man at www.mind-bodystrategies.com

Silent Inflammation & Fish Oil by Barry Sears

Barry Sears talks about Silent Inflammation, Chronic illness and Fish Oil Supplementation

by Robin White


To see Dr. Sears' short video about Fish Oil, go to http://www.youtube.com/watch?v=wUGP0eGWOG0

Dr. Barry Sears, founder of the Zone Diet, has been a foremost researcher on the phenomenon of Fish oils and Omega 3 fatty acids in the diet for the past 25 years.

In this you tube short video, Dr. Sears talks about the benefits of Fish oil supplements. Personally, it has helped me tremendously. I have noticed a big difference in my joints, skin, hair, and moods. Recently, I had what I thought was a broken toe, which was swollen and hurting like crazy. I stepped up my fish oil to (9) 1200 mg caps per day and within one week, the swelling was almost completely gone, as was the pain.

I wish I had known about fish oils when my grandmother was suffering so badly with arthritis. People who suffer from arthritis should definitely try this supplementation, as it is quite amazing, in my opinion. Dr. Barry Sears, creator of the famous Zone Diet, advocates taking large doses and wrote several books on the subject as well. You will know when you are taking too much, as your bowels will become loose and you can just cut back a bit until it resolves. Everyone's system is a little bit different, obviously.

For me, I find if I can take 2-3 1200 mg. capsule after every meal, I stay pretty well balanced, unless I am sick or hurting, and then I will step it up.

Tom's friend Lyle McDonald, is a famous nutritionist, speed skater and strength coach and he has a great web site called www.bodyrecomposition.com. I am including here an excerpt of his opinion about fish oil supplementation:

A fairly standard dose of fish oil in the studies is the equivalent of (6) 1 gram capsules. The average capsule has 180 mg epa and 120 DHA, so 6 capsules will provide 1,020 mg epa and 720mg DHA for a total of 1.8 grams of total fish oil. I would consider this basically the minimum daily amount that would be beneficial on any level.

Some work has identified that the body will hit a limit (in terms of plasma saturation) on DHA at 1.2 grams per day which is the equivalent of 10 1 gram fish oil capsules. That would also provide 1.8 grams EPA for a total of 3 grams per day of fish oil. Under most conditions, I think this is more than enough.

A friend who uses fish oiils to control her arthritis will often go as high as (15) 1 gram capsules although I haven’t seen that supported in the literature. I’d note that higher doses are not better here (although some are currently recommending absurd amounts). Excessive fish oil can impair the body’s ability to mount a proper immune response, as well as impairing insulin release.

Carlson’s fish oil contains roughly the equivalent of (4) 1 gram fish oil capsules per tsp., I don’t know the values on cod liver oil offhand.

My current generic recommendation is the middle level, (10) 1 gram capsules per day for 3 grams total fish oil. This should provide maximal benefits (in terms of partitioning and health) with minimum negatives. Individuals trying to control a specific excessive inflammatory condition may wish to experiment with higher doses (15 1 gram capsules or 3-4 tsp Carlson’s fish oil per day).

Yetta is 82 and Absolutely Amazing!

by Robin White



This lovely, absolutely adorable lady lives in my neighborhood and I had the good fortune of seeing her today in the pool. I met her about a year ago in the same pool and she had a broken arm. She was in the pool doing some of her daily exercises and I was amazed by her then and talked to her for a long time. She is just a charming person, bright and spunky with a great sense of humor with the greatest attitude and zest for life. She just radiates energy. She is lean and gorgeous. She gets in the pool every day with her bright pink noodle and moves around like someone 50 years her junior. She plays bridge and does Jazzercize 4 times per week! She says the secret to staying young and beautiful is to "keep moving". Yetta is the picture of health at 82 and I am following her advice folks! She is definitely my hero.

When anyone tells me they can't exercise or they are too old to do this or that or my personal favorite: "Wait till you get to my age, you'll see", I will just refer them to Yetta for an earful. She complains a little about her same-age friends who won't accompany her to exercise class. They think she is crazy for doing all that moving around, but Yetta doesn't listen, and why should she? In the famous words of Billy Crystal, Yetta...joo look mahvelous!

Lose Your Bellyfat

10 Steps To Tighter Abs

by Tom Furman

Having a lean, tight, abdominal, region, seems to be one of the primary fitness goals in America. Thousands of dollars are spent on fashion to either display or hide this showcase of human physiology. Even more money is spent on diet books, surgery, exercise devices and instruction to make one’s waistline lean and mean. The problem is confusion. Years ago there was little research and not a lot of resources. Today, the problem is too much. Too many methods, too many masters. The general public is conflicted with slickly worded ads, and colorfully filmed infomercials. The bookshelves are filled with attractive authors offering waist trimming methodology, dietary science, and physical voodoo. What is the easiest path to traffic stopping abdominals? There is none. I know, that’s not what you wanted to hear, but there ARE effective, clear cut methods. They DO require work. But you'll need some solid knowledge first. Let’s break it down into ten steps:

1.Bodyfat.  
Understanding the different types of fat in the human body is important to understand.

• Visceral fat–This is the dangerous fat inside your abdominal cavity, in and around your organs. This is the fat that some men have in their midsections, it is well hidden, but it causes them to look big and when you touch it, they are quite hard or solid and they will usually tell you "I am not fat, I am solid, feel this!" This is because the fat is so deep, you cannot feel it.
• Deep abdominal fat–The deepest subcutaneous layer of fat around your middle. This is the fat responsible for "love handles". It is more visible than visceral fat.
• Upper superficial abdominal fat–subcutaneous fat (under the skin) in the upper sector of your waist.
• Lower superficial abdominal fat–Subcutaneous fat in the lower sector of your waist
• Hip and thigh fat, also called “stubborn fat”. Almost exclusively in women.

This list runs from easiest to lose, to hardest to lose. These types of fats react differently because of blood flow, hormones, and MANY other complex factors. The best part is understanding that FAT is stored energy. Despite what you hear, it’s about physics. If you burn more energy, and consume less energy, your body will lose fat. It’s frustrating, however, that the last place to go is the lower stomach and thighs. These are particularly troublesome areas for many people.

2. Exercise.
There are many arguments over which methodology is more important for a tight, flat, tummy, aerobics or strength work. The answer is both. The leanest of athletes (not necessarily a good example) burn lots of calories, do ample aerobic work and also do resistance training. The key is not to make things overly complex. Any person who participated in the Military will tell you how good their fitness level was. The Military trains the worlds most effective fighting forces with body weight calisthenics and running. The combination of using large muscle groups doing large movements like pulling, pushing, squatting, and lifting, combined with quick runs or sprints seems to be the best combination. In other words, if you are sitting in an exercise machine, get off of it, and go to the park for some FREE training on the par-course or jungle gym. You will get leaner faster, not to mention, cheaper.

3. Diet.
How people should eat currently occupies a large portion of Barnes and Noble’s Bookstores. Here is a general rule, eat less. That’s it. Eat less, burn more, and magic things will happen. Because of modern manufacturing, the abundance of deep-fried carbohydrates is at an all time high. We are totally out of whack with what we stuff into our pie holes. The priorities should go like this. First, adequate, lean protein. Second, enough essential and good fat. Third carbohydrates from greens and fruits. Last, plenty of liquids that contain NO calories.

4. Age and Sex.
As we age things change. (There’s an understatement). We become less active and more focused on food. That 50 extra calories eaten add a pound of fat over 70 days. That’s five pounds a year, and by your 10-Year High School Reunion, you are fifty pounds overweight! Amazing how AGE gets blamed for getting fat and free will is not. The truth is, as adults age, their hormones change a bit. Men become more like women and women become more like men. Men gain more weight in their “female” areas like breasts. Women gain more in the “male” areas like the belly. The rules still apply. Get lean, stay lean, and stay fit. Adherence to tighter meals and less carbohydrates can help. These “fatty” areas are particularly susceptible to insulin producing carbohydrates as we age. Being stringent and sticking to veggies and fruits instead of bagels and pasta may be all the magic you need to beat nature.

5. Cold Water Drinking.
Ample cold water is a gimmick used by many diet gurus. The research is still unclear. The theory is that drinking huge amounts of cool water forces the body to dissipate heat and there is some caloric expenditure from the body dealing with cold water. There is no reason to over drink water. We are a very hydrated nation. However, drinking water in place of caloric enhanced beverages is a good substitution. Sitting in traffic holding your urine may give you a bladder infection which is not good for health and fitness.

6. Abdominal Exercise. There is plenty of mythology surrounding training the abdominals. The current BUZZ word is “core” training. It is based in the athletic science of training the postural muscles to create stability. Many sophisticated methods of movement are suggested to achieve this. Let me tell you the truth. Put 300 lbs. overhead in any fashion you wish and you find out all you need to know about core stability. Heavy lifting, or rather lifting heavy relative to your own levels, has benefits that are far reaching. Training the muscles of the waistline to look good, however, can be broken down like this:

• Folding. Bringing ribs to pelvis or pelvis to ribs
• Twisting. This would include side bending, chopping wood, etc.
• Bracing. Simply hardening the abdominals and holding them against gravity. It’s important to vary the stress, duration, and intensity of abdominal training. They are postural muscles and recover quickly. Feel free to try different methods but adhere to the outline presented.

7. Posture and Bodywork.
Constantly driving and working on computers has distorted modern day posture. Have someone take a photo of you from the side and go from there. Picture someone grasping your hair and pulling upwards. Shoulders should be down and back. Ears, hips, and ankles should be aligned. “Forward Head” posture may need more than just a change in habits. Deep tissue bodywork can relieve tension, and manage correct posture. In fact, all the sitting and hunching can shorten the distance between the ribs and hips making your waistline look thicker. A few sessions with deep tissue bodywork, like Rolfing, can eliminate the tension and “create space” therefore reducing waistline thickness.

8. Sleep.
No one currently gets enough sleep. Maybe your dog or cat. Recovery via restful sleep is paramount in the whole fat loss, muscle building formula. Seven hours is good, eight is better, and if you are really training heavily, a nap may be needed.

9. Create an Illusion.
If you are already lean and fit, but not as tall and lean as you would like, you need to create an illusion. This means working hard on your shoulders, neck, upper back, gluteal region and lower body. When those areas are fit and developed, the waist looks tinier.

10. Surgery.
Last, but not least is Cosmetic Surgery. No amount of diet or sit ups will remove loose skin. No amount of weight training will alter muscles torn from child birth or surgery. If a trainer tells you otherwise they are sucking money out of your wallet and not fat out of your waist. Specifically targeted liposuction removes fat depots that are resistant to even the most stringent of diet and exercise regimens. It is not a method to lose body fat or to make a fat person have less rolls. It should only be considered only after you are fit, lean and strong. Not everyone is a candidate for surgery, so you will also need to be cleared by your doctor for this.

So, there you have it. Ten steps to inform, motivate, and entertain you. What is missing is the motivation to start. I have to remember what my friend, Celebrity Trainer Mike Mahler said. “If being 300 pounds is not motivation enough to lose weight...don’t call me!” The responsibility to ACT is up to you.

Tom Furman has been involved in martial arts and conditioning since the early seventies. Tom’s training methods are derived from his decades long passion of martial arts and his study of exercise science. He is currently a devotee of Indonesian Pentjak Silat. Tom runs www.TomFurman.com, where he trains professional athletes and others in strength, conditioning and movement skills. He is the creator of the popular “Concrete Conflict and Conditioning” and “Activate Your Dynamic Range of Motion” DVDs, which integrate strength, movement, and physical combat.

Sources: www.bodyrecomposition.com from Lyle McDonald. www.mikemahler.com