Natural Physiques Newsletter Volume I Issue 5 July 9th, 2004

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Table of Contents

1. In this Issue
2. Quotes
3. Editorial
4. What's New
5. The Training Journal
6. Factors Affecting Strength
7. Health News
8. The Joy of Natural Bodybuilding
9. Business Development: Multiple Skills for the 21st Century
10. Closing Thoughts
11. Subscription Information

Become the Journey

Dear Friend,

As you scan every word of this page, you will begin to discover new ways of transforming your habits and mindset to embrace a healthy lifestyle. Wouldn't it be amazing if you could stop dieting and stop forcing yourself to exercise, and instead adopt a new way of living that embraces the actions you need to lose weight, gain muscle, and maintain a level of fitness you only dreamed of in the past? Become the Journey: A Transformation Guide will take you to that special place. Unlike other guides, this manual focuses on the personal development aspect of healthy living. You will learn how to integrate health nutrition and training into your lifestyle, because I will not tell you what to do, but instead teach you how to do it! (This book is now available in Microsoft Reader format as well as Adobe PDF)

Here are comments I have already received from satisfied customers:

• "Jeremy is very knowledgeable, an awesome writer, and has had first hand experience himself, making an amazing physical transformation. I believe the most valuable section for many people is not the training and diet, but the psychological aspects of sticking to a program and completing it ... This e-book would be an invaluable addition to any fitness library, and will work extremely well alongside my programs." - Sue Gilman
• "What a gift you have given me ... I don't know how to thank you. I wish you could have seen my face when I opened it. It is just like a big treasure chest... I keep reaching in and getting little nuggets of knowledge, inspiration and help. This is truly a gift that keeps on giving." - Cheryl H
• "Jeremy wrote an incredible book ... What makes this book so special is Jeremy's honesty. The power of full disclosure is inspiring. Each section of the book is separated by entries from his journals or of his experiences: his lowest lows and greatest moments ... I highly recommend this book to anyone who feels they would benefit from an inspiring, personal story as a motivator to make changes in their own life." - Darren Stehle
• "Jeremy does a fantastic job of providing enough technical information without overwhelming the reader with too many technicalities that many other books provide. I really enjoyed reading the portions of Jeremy's own story of transformation interlaced between sections of the book. I would recommend this book to any beginner that needs to take their first step, and also to anyone who has attempted or completed a challenge of their own but hasn't quite been able to make it a lifestyle." - Don Johnson

All of this is yours for the limited time price of only $34 USD. Click here to order now!. Picture yourself having all of the power because you have three full months (90 days) to try out this eBook set without any risk.

Sincerely,

Jeremy Likness

1. In this Issue

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Welcome to the fifth issue of the monthly Natural Physiques™ Newsletter! I hope you enjoy this issue, and look forward to hearing from my readers. Feel free to contact me with your comments, suggestions, and constructive feedback!

Visit the Natural Physiques™ forums to share your story, seek advice, and offer knowledge to others!

We have a very special announcement to make in this issue, so please read on - you'll find it in a later section of the newsletter. Our quotes this month focus on the journey. In my editorial, I would like to talk about responsibility. Read recent articles we've published and check out our featured calculator in the "What's New" section. One reader suggested that while I mention keeping a diary quite often, I've never really written about why. To honor his request, I have produced an exclusive article for this newsletter that focuses on The Training Journal. A very popular question people often has is how strength and muscle size relate to each other. Chad Tackett brings us an article that addresses the answer in Factors Affecting Strength. Our monthly Health News covers several late-breaking nutrition and supplementation topics. We have a very motivational and inspiring piece from Tom Venuto, author of Burn the Fat, Feed the Muscle, that is about The Joy of Natural Bodybuilding. In Business Development, world-famous business philosopher Jim Rohn shares with us Multiple Skills for the 21st Century.

2. Quotes

The journey is the reward. - Chinese Proverb

A good traveler has no fixed plans, and is not intent on arriving. - Lao Tzu

For the Son of Man is as a man taking a far journey, who left his house, and gave authority to his servants, and to every man his work, and commanded the porter to watch. - Mark 13:34

3. Editorial

Today I'd like to share a little bit about responsibility. This may be one of the most crucial aspects in a successful physique transformation.

In case you haven't noticed, more and more people are trying to give up their responsibilities. Some people may wish to blame the media for this, but the ads that grace our television screens were designed by marketers who know their target audience. They know the wants and desires of their viewers, and cater the advertisements to meet those emotional needs. From what I've seen, the major desire is to lose weight without taking responsibility for it.

Why was the low-fat trend so popular in the 70s and early 80s? Because it helped take away some of the responsibility. See, people did not have to concern themselves with eating healthy foods. That is complicated because it involves cooking and preparation and whole, unprocessed food items that are high in fiber and rich in nutrients. No, low-fat made it "easy" because you could stop being responsible for finding or preparing healthy meals, and instead just focus on something that had "low-fat" stamped on the outside of the box.

When we began to wise up as a nation and realize that the low-fat trend wasn't getting us anywhere, we found another outlet: the low-carb craze. Those marketers certainly knew what they were doing, because now they have the majority of the world convinced that carbohydrates are evil and that you can magically lose fat simply by cutting carbs. Again, who cares about health - we don't want that responsibility - let's just focus on the new "carb-free sandwiches" that come without bread, or the low-carb section of the fast food menu, or the products that have now switched out their "low-fat" labels for "low-carb" labels. It's easy, isn't it?

The truth is, low carb diets have been around for centuries. Yes, this trend existed in the early 1800s and again in the early 1900s. Because it is nothing more than a trend, it will come and go just like bell-bottoms or charm bracelets. Whatever trend comes and goes, the same underlying fact remains the same - by taking responsibility for eating a variety of healthy, whole foods, and consuming these in moderation - you can live healthy and manage your weight. There is the catch, however - you must take responsibility for it.

I welcome readers to contact me, and I receive questions daily about health and fitness. Two of the most common questions that I receive are "Will protein shakes help me lose weight?" (remove the responsibility from yourself and put it on the shake) and "What is the best fat burner?" (remove the responsibility from yourself and put it on a fat-burning pill). Don't get me wrong - I'm not trying to be condescending here because many people believe in these products. It's not their fault, because the marketers have done a great job of helping shape their belief systems. In 1970, whey was a waste product derived from the production of cheese. In 2000, after a few decades of million-dollar marketing campaigns, the average person believes that they must have whey protein in order to gain muscle and a few actually believe that the only thing needed to grow your biceps is drinking several shakes throughout the day.

Let's stop giving responsibility for our health to the marketers. Let's stop trying to pawn it off on products or by eliminating a major food group or trying to avoid a certain type of exercise. Instead, let's take responsibility for our health and our weight. Let's choose to create the extra time it takes to prepare healthy meals and store them for convenient re-heating later in the week. Let's go ahead and commit to training on a regular basis to reap the health benefits we know exercise can provide. Let's take responsibility for eliminating the second leading cause of death in the United States according to the Journal of the American Medical Association - poor diet and lack of exercise. Let's sacrifice now in order to reap what we sow later in life - by gaining our health, our energy, and our passion for living.

Let me conclude with one question. Are you willing to take responsibility?

4. What's New

Featured Calculator:

How often have you wondered just how much fat you have lost (or gained) and what your difference in lean mass is? There are ways to compute this when you know your change in weight as well as your change in body fat. If you have these variables, you can compute the difference using our Fat Loss and Muscle Change Calculator. Enter your beginning and ending weight and body fat, and we'll take care of the rest for you!

The NaturalPhysiques.com Tour

In case you haven't noticed, a new button has been added to the navigation at NaturalPhysiques.com. The site is starting to grow rather large, so I wanted to create a way to make it easier for people to find what they are looking for. I created a "wizard" that will guide you to the section of the site with the resources you desire. You can check it out by clicking here. As always, your feedback is greatly appreciated!

Featured Articles

• New contributor Clint Phillips gives us a unique perspective on form in training with Good Form, Bad Workout?
• Chat Tackett gives us an introduction to Stretching Principles and Guidelines
• I follow-up with my illustrated Stretching Guide Part I: Upper Body Stretches as well as the Stretching Guide Part II: Lower Body Stretches
• To expand our section on religion, I have added two more articles. One is about Keeping the Faith and the other covers Biblical Nutrition and is based on a curriculum that I developed for our church in Atlanta
• To "bring home" a few of the major articles I've had published, I posted an interview with me by Todd Reinhard, an article about achieving balance, a detailed study of the supplement creatine, and, just in time for the summer, a guide to Training on the Go with animated illustrations
• In the nutrition category, we now have a Healthy Shopping Guide
• In our forums this month, we've had discussions about steroids and other supplements, a few introductions by new members, a question about heartrate measurement for high intensity training cardio, a sample workout regimen, and updates to several of our members' journals.

5. Exclusive: The Training Journal

Arnold Schwarzenegger perhaps said it best in his The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised when he mentioned that “explorers use maps, sea captains rely on charts, astronauts navigate by the stars, and bodybuilders keep track of where they are and where they are going by keeping a training diary.” You don't have to be a bodybuilder to take advantage of this powerful tool. The best-selling book Body for Life: 12 Weeks to Mental and Physical Strength uses training and nutrition journals as a foundation for success, and it is no coincidence that you will find some of the top fitness trainers have their own diaries and products available for you. My first eBook was based on a training journal that I kept entitled, “8 Weeks in Peak Physiques.”

There is something powerful that happens when you take actions and capture them in words on a piece of paper. There are really two reasons why diarizing your transformation journey is important. One is tangible, the other not so tangible. I want to discuss both here with the goal of motivating you to start a journal of your own!

The tangible reason for keeping a journal is simple: it is a tool to learn exactly what is working for you, and what is not. You may have heard the phrase, “Insanity is doing the same thing over and over and expecting a different result.” One foundation of my teaching is the cliché “If it isn't broke, don't fix it.” While you are producing results, what you are doing is fine. The problem comes when we are faced with change and someone asks, “Who Moved My Cheese?” What happens when you are training the same way, but are not getting the results you desired?

The human body is enormously complex. While supplement companies would love to share how their product magically burns fat or improves recovery or reduces soreness, this isn't entirely true. Your body is a miracle waiting to happen, and can do incredible things when provided with the right supply of nutrients or stimulus of training. The miracle is not the product or even the training routine – it is your body and how it can heal, transform, and undergo an amazing metamorphosis when the conditions are right.

So how do you know these conditions? By keeping a training journal! One common question I'm asked is, “How much rest should I have between training sessions” or “How many times should I train per week.” This is not an easy question to answer, because not only does it vary from person to person, but it changes from workout to workout. As an example, when I first performed holistic sets – a complex workout where you do heavy, fast sets of 5 reps, moderate sets of 12 reps, and then light, slow sets of 40 or so and repeat these several times – I lost strength and became ill. I kept a training diary and realized that perhaps I was training too often. The next time I tried this method of training, I extended my rest. Instead of cramming five workouts into five days, I only did three workouts in a given week. I would perform workout A, B, and C in week one, then D, E, and repeat A in week two, and so on. This gave me seven to ten days of rest between training the same body part, and the result was phenomenal – I gained strength and size.

Training journals can help you learn exactly how your body responds and help you create a customized program that produces the optimal results for you. This is very powerful and can't come in a bottle or be derived from some cookie-cutter template you download from the web. Just because someone else trains two, three, or six times a week does not mean that you will benefit from the same routine. We have many factors that influence our ability to recover and train, so keeping a journal is crucial to understanding exactly how we respond.

I mentioned that there is an intangible benefit as well. Let's explore that. Many people understand the power of goal-setting. Writing goals down has a tremendous impact on the odds of whether or not those goals will be obtained. Several studies have been conducted and the bottom line is that successful people set goals and get goals. Diarizing your progress maps the path to your destination, and takes you from goal-setting to the ultimate reward: goal-getting.

Keeping journals can also provide a form of motivation. In the NaturalPhysiques.com forums, we have a section for keeping journals. Visitors find that by diarizing their progress, they are held accountable and are more likely to stick with the program. I have seen quite a few write to their public journals that they were tempted to stray from their plan and skip a workout or eat an unauthorized food, when they realized that they would have to report this to their journal and share it with everyone who was following their progress. This little bit of “positive pressure” helped them regain their composure and fight the urge to cheat on their plan.

There is another fringe benefit of keeping a public journal, that most do not realize. It is the power to pay-it-forward. You see, keeping a public journal may hold you accountable to your actions, but it also opens the door for others to relate to exactly what you are going through. Numerous people go online to find others who are taking a similar path as their own, and follow their journals to gain insight and inspiration to help them forge ahead with their own transformation. Whether you know it or not, your journey may be helping others along their own path to healthier living.

There are many ways that you can maintain your journal. A written journal is very useful because you can refer back to it to decide exactly how you want to create or change your program. Online journals also help automate the task and may be a faster way to update your changes. Here are a few resources for keeping a training and/or nutrition diary:

• DietPower - in addition to being powerful software that tracks your progress and adjusts your calorie budget based on your goals and metabolism, this software contains a calendar where you can take notes and journal your experiences.
• BodyBlog - BodyBlog was designed specifically to be an online fitness journal. You are able to upload progress pictures, set goals and strike them off as you reach them, and keep a daily journal that is either private or public. I have kept my own journals there for over a year now, that you can access by clicking on this link.
• FitDay – FitDay is a nutrition-specific journal that also allows you to make journal entries. It is also flexible and allows you to choose to make your journal private or public.

This issue of the newsletter places emphasis on how to become the journey. Understand that your diary is an integral part of the journey. Your goals are the road map, but the diary is an important component of the daily action you take to reach the destination. Your diary helps you focus on your goals and understand if you are heading in the right direction. It is a powerful method to stay focused and also know when you need to adjust what you are doing to produce better results. I invite you to journal at Natural Physiques. To shadow a popular ad campaign, “If you don't journal at NaturalPhysiques.com, please – journal somewhere!”

6. Factors Affecting Strength (by Chad Tackett)

I am often asked why one person develops strength and muscle faster than another when he or she is performing the same exercises, following the same training program. Many people feel that they must be doing something wrong because they aren't getting the same results as another person. It's important to realize that there are six primary factors affecting every individual's ability to achieve strength and muscle development, and we have little or no control over most of them.

Type of Muscle Fiber

One of the most influential factors is muscle fiber type. We have two basic types of muscle fibers, often referred to as "slow twitch" and "fast twitch." Slow twitch muscle fibers are best used for cardiovascular (aerobic) activities. They produce small levels of force for long periods of time and thus are better suited for endurance activities. Fast twitch fibers are best used for anaerobic activities. They produce high levels of force for short periods of time and are best suited for power activities such as weightlifting.

Most men and women have an equal combination of both slow twitch and fast twitch fibers. However, some people inherit a high percentage of slow twitch fibers that enhance their performance in endurance activities, such as long distance runners. Most world class marathon runners have a very high amount of slow twitch fibers. World class sprinters or football players, for example, have relatively more fast twitch muscle fibers. Although both fiber types respond positively to strength training exercises, the fast twitch types experience greater increases in muscle size and strength, and thus may obtain greater and/or faster results from a strength training program.

Age

Another factor over which we have little control is age. Studies show that people of all ages can increase their muscle size and strength as a result of a safe and effective strength training program. However, the rate of strength and muscle gain appears to be greater from age 10-20, the years of rapid growth and development. After reaching normal physical maturity, muscular improvements usually don't come as quickly.

Gender

Gender does not affect the quality of our muscle, but does influence the quantity. Although men's and women's muscle tissue are characteristically the same, men generally have more muscle tissue than women do because muscle size is increased by the presence of testosterone, the male sex hormone. The larger the muscles, the stronger the person; this is why most men are stronger than most women.

Limb and Muscle Length

Another strength factor that is naturally determined is limb length. Persons with short limbs tend to be able to lift more weight because of advantageous leverage factors (arms and legs). Similarly, differences in strength development may come about because of variation in muscle length. Some people have long muscles, and some people have short muscles. Persons with relatively long muscles have greater potential for developing size and strength than persons with relatively short muscles.

Point of Tendon Insertion

Muscle strength is also influenced by the point of tendon insertion. For example, let's say Jim and John both have the same arm and muscle length. However, Jim's biceps tendon attaches to his forearm farther from his elbow joint than John's does. This gives Jim a biomechanical advantage: he is able to lift more weight than John in biceps exercises such as the Biceps Curl.

Other Important Factors

All of these factors affect our ability to gain strength and muscle development through training. Keep in mind, however, that the most influential factor in achieving good results is using a very slow, controlled lifting movement and lifting to the point of muscle fatigue.

In addition to using good lifting technique, it is absolutely imperative that you not only train with intensity on a well-balanced program, but also give your muscles enough resting time between training sessions. Overtraining is a common mistake people make; it happens not only when you don't allow your muscles enough rest, but also when you train with too many sets and exercises for each muscle group.

Another mistake people make is doing the same program over and over again even after they have reached a plateau. Any time you 1) stop gaining strength or muscle size or 2) get bored, it is crucial that you change the program, so that you can go through a whole new phase achieving new results.

We inherit most of these factors affecting strength from our parents, and they have a big impact on our size, strength, and appearance. It is very important that you not become obsessed with trying to look like a world-class body builder--or any other body type that is not your own. We are not all meant to look the same. It is very important that you learn about and accept your own body's characteristics and type, so you can develop a reasonable program specific to realistic goals and personal interests.

Genetics does clearly play a role in your health and appearance, but they certainly do not determine how often or well you train. Even if you are born with a genetic predisposition to being overweight or weak, the way you live is what will ultimately determine whether you become fit and strong or fat and weak.

Weightlifting provides many important benefits that cannot be achieved by any other exercise or activity. Physiologically, the benefits of consistent strength training include an increase in muscle size and tone, increased muscle strength, and increases in tendon, bone, and ligament strength. Strength-training has also been shown to improve psychological health as well, by increasing self-esteem, confidence and self-worth. If you understand and accept your body, you will be able to work with it, not against it. Everyone can improve their strength, appearance, and performance level by consistently implementing an effective strength training program. Good luck: I hope you enjoy all the many benefits of strength training.

Chad has BS degrees in Exercise and Health Science and Nutrition from Oregon State University (Corvallis, OR) and is certified as a professional Personal Trainer and Weight Management Specialist. Additional professional education has included several dozen personal trainer/health-and-fitness seminars taught by professionals from around the world, including Heart Zone Training from Sally Edwards and Shaping the Future of Exercise (Drs. James Peterson and Cedric Bryant). Click here to visit Chad's site, www.global-fitness.com.

7. Health News

Eating breakfast helps you stay slim

Breakfast plays an essential role in promoting satiety and healthy metabolic functioning, which are important for effective weight management. The right foods- higher in fiber and protein- keep energy levels up throughout the morning to stave off hunger for hours. A recent study conducted at Harvard Medical School found that people who eat breakfast every day are far less likely to become obese, and have lower insulin resistance rates compared to those who skip the first meal of the day. And data from the National Weight Control Registry shows that regular breakfast consumption is a common characteristic of people who have successfully lost weight, and have kept it off for at least one year. To perform your best and maintain a healthy weight, make time for a nutritious breakfast every day.

Vitamin D intake in the United States below recommendations

Adequate dietary intakes of both calcium and vitamin D are crucial for optimal bone health. This is especially important during the teenage years since the average woman has acquired 98 percent of her skeletal mass by the age of 20. Building strong bones during childhood and adolescence can be the best defense against developing osteoporosis later in life. Recently, the intake of vitamin D in the United States was estimated from food, and food plus supplements, and compared with recommended intake levels. People who participated in the Third National Health and Nutrition Examination Survey (NHANES III, 1988-1994) or the Continuing Survey of Food Intakes by Individuals 1994-1996, 1998 (CSFII 1994- 1996, 1998) were included in these estimates. The intake of vitamin D from food sources and dietary supplements did not meet recommended levels. The lowest intakes of vitamin D from food were reported by female teenagers and female adults. The highest intakes of vitamin D from food sources were reported by male teenagers. Dairy products were the primary sources of both vitamin D and calcium. The results of these surveys support the view that additional food fortification as well as dietary and supplement guidance are needed for the general population.

Calcium May Protect Against Colorectal Cancer

Adenomas are a type of mushroom-shaped growth or polyp that develop on the surface lining of the intestine, particularly the large intestine, and may be precancerous. Clinical trials have shown that calcium supplementation modestly decreases the risk of developing colorectal adenomas. In a recent study, 930 participants were chosen from the Calcium Polyp Prevention Study and randomly assigned to calcium carbonate (1200 mg/day) or placebo. Follow-up colonoscopies were conducted approximately 1 and 4 years after the qualifying examination. The group with the higher calcium intake had fewer polyps overall and the risk of developing advanced lesions, which are linked to colon cancer, was especially reduced. The effect of calcium supplementation on cancer risk was most pronounced among individuals with high dietary intakes of calcium and fiber and with low intake of fat. Calcium supplementation had a greater protective effect against advanced colorectal lesions than on other types of polyps.

Regular Exercise and Fish Oil May Keep Arteries Clear

A combination of prolonged exercise and fish oil can dramatically reduce levels of a fat that can cause hardening of the arteries, a leading cause of heart disease. Fat in the bloodstream is a primary contributor to atherosclerosis, or partial blockage of the arteries.

A recent study found that people who do prolonged, aerobic exercise have muscle cells that are able to quickly break down and reduce levels of a fat called triglycerides. Taking a fish oil supplement can reduce triglyceride levels even more.

The researchers studied triglyceride levels in recreationally active men after they'd eaten high-fat meals. One group ate a fatty meal after they exercised. A second group ate a high-fat meal after taking a four-gram fish oil supplement. A third group ate a high-fat meal after exercising and taking the fish oil supplement. A control group ate a high-fat meal only.

The study found a 38 percent decline in peak triglyceride levels in the men who took a fish oil supplement before they ate a high-fat meal. Peak triglyceride levels dropped 50 percent in the men who exercised and took a fish oil supplement before they ate a high-fat meal.

Regular exercise and fish oil supplements may be beneficial for people who are concerned about maintaining a healthy triglyceride level.

Junk food makes up nearly one-third of calories in American diet

A study of 4,700 adults showed that, despite the increased popularity of low- carbohydrate diets, almost one-third of Americans' calories are coming from 'empty calorie' foods such as sweets and desserts, soft drinks, and alcoholic beverages. Salty snacks and fruit-flavored drinks make up another five percent. Lead researcher Gladys Block, a professor of epidemiology and public health nutrition at University of California, Berkeley, used data from a U.S. government survey called the National Health and Nutrition Examination Survey. She analyzed the answers of participants interviewed in 1999 and 2000 who were asked to report all the foods they ate in the previous 24 hours.

"We know people are eating a lot of junk food, but to have almost one-third of Americans' calories coming from those categories is a shocker. It's no wonder there's an obesity epidemic in this country," Block said in a statement.

Sodas contributed 7.1 percent of the total calories eaten. Sweets topped the list, followed by hamburgers, pizza, and potato chips. By contrast, fruits and vegetables made up only about 10 percent of calories in the diet.

"It's important to emphasize that sweets, desserts, snacks, and alcohol are contributing calories without providing vitamins and minerals," said Block.

"You can actually be obese and still be undernourished with regard to important nutrients. We shouldn't be telling people to eat less--we should be telling people to eat differently."

Childhood incidence of obesity related diseases higher than expected

A new survey released at this week's annual meeting of the American Diabetes Association revealed some startling information regarding the health of young Americans. The sample included 1,700 eighth-grade children from Texas, North Carolina, and California. More than half had one or more health problems related to risks of diabetes and premature heart disease, such as obesity, high blood pressure, unhealthy cholesterol levels, or blood glucose abnormalities. Overall, 40.2 percent had pre-diabetes, a condition in which blood glucose levels are higher than normal, but not high enough for a diagnosis of diabetes. Although substantial research has indicated a trend in childhood obesity, the prevalence of pre-diabetes and other premature heart disease risks was higher than the researchers expected. This survey is part of a multi-year program that will assess the benefits of improving nutrition and physical activity in the school environment. Another aim is to generate behavior change in students outside of school as well.

Fitness may reduce the risk of death in men with Metabolic Syndrome

Metabolic syndrome is a cluster of disorders that include abdominal obesity, high blood pressure, elevated blood sugar, and unhealthy cholesterol levels. Up to one in four U.S. adults has metabolic syndrome, significantly increasing their risk for diabetes and cardiovascular disease.

In a new study published in the Archives of Internal Medicine, over 19,000 men were recruited to determine the relationship between cardiorespiratory fitness (CRF) and mortality risk in healthy men and those with metabolic syndrome. The study group, which included about 3,800 men with metabolic syndrome, were evaluated for fitness and then followed for up to 17 years.

Healthy men who were out of shape at the beginning of the study were three times as likely as their fit peers to die of cardiovascular disease. While men with metabolic syndrome were 89 percent more likely than healthy men to die of heart disease over the years, men with metabolic syndrome who were unfit had twice the death rate as their fit counterparts.

According to the researchers, "This study strengthens the argument for aggressive public health campaigns aimed at increasing physical activity levels in the population." Fitness, regardless of body weight, can provide a strong protective effect against premature death in men with metabolic syndrome as well as healthy men.

A Note on Pharmaceutical Grade Supplementation

It seems every day a news headline flashes by and demonstrates how powerful antioxidants are for general health. Unfortunately, most people are not well-educated regarding the benefits of multi-vitamins and therefore "settle" for far less than what their body deserves. Research is typically performed in a quality environment where the ingredients tested are high potency: when the research reports a specific amount, you can be certain that is well within the range of what was indicated. Are supplements that you take off a supermarket shelf subject to the same standard of quality? The answer is NO! The supplement industry is only loosely regulated, and many manufacturers choose to avoid quality control processes. Some use their own, proprietary techniques that are not verified by third parties. Often when they embrace what is known as Good Manufacturing Practices (GMP), they adhere to the "food" standard, which is far less demanding than the "pharmaceutical" standard. You can read more about these standards by visiting Current Good Manufacturing Practics and USP.org.

There is a great guide to multivitamins called the Comparative Guide to Nutritional Supplements by Lyle MacWilliams, B.Sc., M.Sc., FP. Lyle is a former Canadian Member of Parliament and Member of the Legislative Assembly for British Columbia. His book not only introduces the importance of antioxidants, but has several chapters explaining how they impact health. It covers the research behind vitamins and minerals. Most importantly, Lyle pulled together a panel of leading nutritionists (all doctors) to find the recommended levels for optimal health. This was called the "Blended Standard" and over 1000 multi-vitamins were compared against the standard. Only 500 made the cut, and of these, only 5 ranked in the 90th percentile or higher! Lyle published the scores for these top 500 in his book.

If your vitamin scored in the top 10%, that is fantastic! Congratulations for taking steps to protect your health - the monthly investment in a pharmaceutical-grade multivitamin is, in my opinion, a true health insurance policy. If your multivitamin is not superior quality, or if you are not currently taking a multi-vitamin, then I encourage you to read this to appreciate the value of the multivitamins that I sell (it took me four years to find a company with this level of quality and integrity), and then contact me or call toll-free 1-888-472-2829 to place your order and get started right away! Your health is precious, and I would not ask you to invest in something so important without offering the opportunity risk-free. Our products adhere to pharmaceutical-grade GMP, come with a potency guarantee that what is on the label is in the bottle, and are backed by a 100% 30-day money-back guarantee.

8. The Joy of Natural Bodybuilding (by Tom Venuto)

Many people choose not to take drugs for fear of health consequences. Although this may be a legitimate concern depending on the degree and duration of drug use, this is not the reason I chose to stay natural. In fact, I believe that the dangers of steroids and other performance enhancing drugs are probably exaggerated greatly and sensationalized by the media. In my opinion, scare tactics like, "You're going to get a brain tumor and liver cancer" aren't really accurate or effective. If this were an effective approach, then drug use wouldn't be so widespread today.

It's not a matter of morals, ethics or cheating either. How does one define "moral behavior?" I believe the only definition of moral behavior that most people will agree on is that "moral" means you never do anything to hurt another human being or infringe on their right to do what they want with their lives. As long as you're not hurting or infringing on others, then who's to judge what's right or wrong? Few people would disagree that it shows questionable morals and a lack of character to take drugs, lie about it and compete in a drug tested competition, but as long as everyone is on a level playing field, then morality is probably not a valid argument.

My prime motivation for staying natural is not a matter of right or wrong, healthy or unhealthy. My motivation is different: What I want is the joy and fulfillment that only comes from becoming the best I can be without using any artificial assistance. I want to fully express the possibilities of the human body, mind and spirit. I want to actualize my full potential. If I take drugs, then I won't really know what my true potential is; I'll never know whether it's the drugs or me.

The real joy in athletics or bodybuilding is not in having a beautiful body or a 1st place award; the joy is in earning it. The joy is in working hard and seeing the type of person you become in pursuit of your goals. The joy is in watching yourself become a real winner and a true champion - on the inside. Earning it makes you into a better human being. You develop character, integrity, persistence, determination and a strong work ethic - all positive qualities that transfer to other areas of your life. There's no true and lasting joy or fulfillment in results that are artificially produced. Using drugs is like going to the store and buying the trophy. There's no joy in that - you didn't earn that!

Suppose you took a "magic pill" and developed an incredible body in a very short period of time. Do you really think you're going to feel happy, proud and fulfilled? Do you think your self-esteem is going to increase? I don't think so. I think that despite the way you'd look on the outside, and despite some fleeting and superficial satisfaction, deep on the inside you'd feel that your "victory" was hollow. In the long run, I think your self-esteem would go down! Especially when your illusory gains quickly vanish as soon as your crutch is removed.

If you're using drugs and winning competitions, no matter how good you think it feels, I guarantee you're not feeling the same thing I'm feeling. I cannot even put into words the feelings of exhilaration and pride and joy that come from achieving a goal on the merits of your own hard work and belief in yourself. And this feeling is going to last me a lifetime. I did it. I created it. I earned it. On my own.

I don't believe in drugs. I believe in myself.

I also believe in a power greater than myself. And the reason I believe in myself is because I believe that this great power is not separate from me but is inside of me. Although most people are asleep to their potential and don't realize it, everyone has inner power that is spiritual in nature. By looking inside and tapping into it, every one of us can achieve more than we ever dreamed possible. Discovering and using your inner power is more important than any diet, training routine, supplement or steroid drug ever conceived by man. I believe that looking for anything outside of yourself does not make you stronger - it only makes you weaker. Real strength does not come out of a bottle or a needle. Real strength comes from within.

The mind is powerful. I believe that too many people set mental limits on what's possible naturally and that's the very reason they fail to get very far without some kind of enhancement. If you look at a drug free bodybuilder with a great physique and you say, "There's no way that guy is natural," you're setting limitations on your own growth. Your subconscious mind will take that accusation literally and prevent you from ever reaching that level of development naturally.

I am not anti-steroid. I would prefer to call myself pro-natural. I don't think being anti-anything is a good position to take. There's a big difference between being pro-natural and being anti-steroid. Motivational author Dr. Wayne Dyer once wrote, "Everything you are against weakens you. Everything you are for empowers you." During the Vietnam war, a group of protesters asked mother Teresa if she would join them in their march against the war and she replied "No, I won't march against the war with you, but if you have a march for peace, I'll be there." Natural athletes and bodybuilders need a change of attitude. Trying to fight a war against drugs is a losing battle and a waste of valuable time and energy. Instead we must focus on promoting the positive aspects of staying natural, as they far outweigh anything positive that might come from using drugs.

I'm not trying to wage a war on drugs or push anyone into doing anything or not doing anything. There are certain things in life that people must discover for themselves. Unfortunately many people discover life's lessons the hard way. One of my mentors taught me that a person's life can serve as either a warning or an example. My hope is to serve as a positive example. I would like to help people open their minds, raise their standards and expand their beliefs of what's possible. I'd like to help others realize that there are more rewards in being natural than in being artificial.

This article was provided courtesy of Tom Venuto and www.burnthefat.com. Tom is a lifetime natural bodybuilder, personal trainer, gym owner, freelance writer and author of "Burn the Fat, Feed The Muscle" (BFFM): Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models.

For more information on how Tom's fat-burning system can help you lose fat quickly and easily... even if you've tried everything and the flab doesn't seem to budge... then click here NOW and find out how to get rid of that excess weight for good: BFFM.

9. Business Development: Multiple Skills for the 21st Century by Jim Rohn

I find it's important to not walk into the beginning part of this 21st Century without multiple skills. But what I also find is that if you are already in sales, network marketing or have an entrepreneurial business (or plan to in the future), you can gain the needed skills for the future while you create your income now.

Here's my short list for on the job training, so that you can learn while you earn.

1) SALES

I began my journey with sales, which of course dynamically changed my life back at age 25. The first year I multiplied my income by five. I was raised in farm country. I knew how to milk cows, but it didn't pay well. But sales altered the course of my life, learning to present a valid product in the marketplace, talk about its virtues and get somebody to say "yes." And then give them good service.

2) RECRUITING

Then came recruiting, how to expand my business, build an organization. We have all heard the question, is it better to have one person selling a $1000 or have 100 people selling $10? If you ask me, I'll take the 100 at $10. Recruiting, the ability to multiply your efforts, once mastered, is one of life and leadership's greatest time management resources.

3) ORGANIZING

Then I learned organizing. Keeping your own schedule can be difficult at times, but now you have to balance multiple tasks and people to get maximum results. But you will find that the payoff is massive once you have tapped into the synergy and momentum of group dynamics and teamwork.

4) PROMOTION

Next is promotion. First it's the spring campaign and then the fall campaign, and then it's this month's objective's campaign. You never know when it's going to click for someone to want or need to buy from you or be a part of what you are doing, so having the offer or the special or the contest going when they're ready can make all the difference.

5) RECOGNITION

Then it's the recognition. Some people work harder for recognition than they do for money. It's the chance to belong. Getting people to do something that ordinarily on their own, they wouldn't think of doing. They could, but they don't think of it. You come along with a little promotion for this month or this quarter and everything changes for them, and I found that paid big money.

6) COMMUNICATION

Then I learned communication. How to do the training, how to do the teaching, and probably the greatest gift of all is learning how to inspire with words. Inspire people to see themselves better than they are; all of those gifts, all of those skills. Being the voice that tells them they have made a wise decision and here's why.

Now, I believe that as you walk into this century with just that little short list I've given you, you'll be equipped. We've all watched what has happened the last 15 years. The guy had one skill - the company downsizes. His division is eliminated and since he only had one skill, now he is vulnerable. He's wandering around saying, "Oh my, the last few years I should have taken some classes that would have taught me a couple of more things and I wouldn't be here in this vulnerable position."

So my admonition -- learn some multiple skills, or should we say, back-up skills for the 21st Century and no better place to learn them than in what you’re already doing now.

To Your Success,

Jim Rohn

This article was submitted by Jim Rohn, America's Foremost Business Philosopher. To subscribe to the Free Jim Rohn Weekly E-zine go to www.jimrohn.com.

Copyright © 2001 Jim Rohn International. All rights reserved worldwide.

10. Closing Thoughts

If you've made it this far, you've demonstrated a strong desire to learn and educate yourself. I saved this special announcement for those who are serious about their health, so I am sharing it with my closing thoughts because I know that only the most motivated subscribers will read this issue from top to bottom. A very common request I receive is for personal coaching. I closed the doors to my online coaching business almost exactly four years ago when I was hired by a company as their Director of Information Technology. Now that I am my own boss, I have been focused on growing the content of the website and sharing my eBook. However, due to the enormous demand for coaching I have received recently, I decided to put together a package that is personalized, customized, and provides the quality of coaching you deserve. If you have ever considered online health coaching and are interested to learn more about what I can do for you, please click here to view the special introductory offer for the first coaching package I have offered in four years! I wish the Americans on this list a belated Happy Independence Day and the Canadians a belated Happy Canada Day! Take care and God bless. Jeremy Likness

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