Want To Lose Fat? Eat More of This

If you've been working out with weights for any length of time, you know the importance of supplying your body with frequent feedings of quality protein so that your body will be able to have the necessary building blocks to build muscle in the shortest amount of time possible.

How much protein should you be consuming each day? Well, that debate has been raging for many years. Eventually, the mainstream will accept what those in the bodybuilding community have known for a long, long time.

In order to increase muscle mass, you should be consuming at least one gram of protein per pound of bodyweight per day. This is a good starting point. However, this is the same thing you need for fat loss. You need to eat more protein to burn fat.

After awhile you may gradually increase your protein intake, monitoring your progress as you go, to determine if a higher protein intake allows you to make better progress.

Personally, I make better progress when my protein intake is somewhere between one and 1.5 grams of protein per pound of bodyweight, spread out over 6 meals per day.

The above paragraph may not be new to any of you. What you might not realize, however, is that protein is also extremely important when dieting to burn off excess body fat. You definitely want to eat more protein to burn fat. Eating more protein burns calories and helps you lean out.

Yes, it's important to keep your protein intake high when dieting to make sure that you don't burn off any muscle tissue in your quest to get ripped or lean.

But that's not what I'm talking about. I'm talking about taking in protein to burn fat in order to boost your metabolism and burn more fat, in addition to helping preserve and build your lean muscle tissue.

Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology. One group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.

The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA. One reason for the ability of protein to burn fat could be an increased "thermic" effect. The thermic effect of the RDA group was elevated 16% after eating.

However, in the high protein group the thermic effect increased 42% after eating, almost 3 times that of the RDA group.

This thermic effect of digesting your food peaks approximately one hour after eating. Spreading your daily caloric intake over 6 meals a day, eating every 2 to 3 hours, helps to take advantage of the increased metabolic rate that accompanies eating.

In other words, the more oftern you eat, the higher your metabolic rate, i.e. the number of calories your body burns each day.

In addition, by adding more protein to each meal, you also increase your metabolism. Your body requires more energy (i.e. calories) to process protein than it does carbohydrates. Let's review some simple changes you can make right now in your nutrition program to rapidly increase your body's ability to not only build muscle but burn fat also.

1) Eat 5 to 6 smaller meals per day, as opposed to 2 or 3 larger ones. This will ensure that you supple your body with the nutrients necessary to build muscle, as well as increase your resting metabolic rate.

It will also prevent your body from kicking into "starvation" mode, which can happen when you go too long between meals. If this happens, your body will start burning muscle for energy and increase your body fat stores, as well as slowing down your metabolism. All of these are things you want to avoid.

2) Eat a high protein diet consisting of at least one gram of protein per pound of bodyweight. This helps ensure that your body has the protein available to increase maintain a positive nitrogen balance, which can lead to an increase in your muscles mass.

It will also increase your metabolic rate, allowing you to burn more body fat than a low protein diet, without as large a decrease in your daily caloric intake, which will also help avoid the "starvation" mode discussed in the previous paragraph.

Try these simple changes in your nutrition program to help you rapidly increase your muscle mass, burn off unwanted body fat and achieve the ripped muscular body that you've always wanted.

Gregg Gillies is the founder of http://www.buildleanmuscle.com and has contributed articles to Ironman magazine as well as being a regular contributor to Body Talk magazine. He publishes a free newsletter availabe at Build Muscle and Burn Fat. He is the author of two books, also available at his site.

How The Right Questions Can Change Your Life

Your own pressing needs, your long-standing frustrations, would benefit tremendously if you asked an absolute question, a high-quality how question.

If you were to follow up this question with absolute commitment, patience, and discipline your perception would expand to allow more information into your mind. You will find a way to stretch your belief-system to allow more possibilities. You will find creative answers. And, of course, you will find the courage and conviction to follow through with your insights.

The right question will solve your problem. You are always asking questions and answering them; this is part of your internal dialogue, casually referred to as thinking. But real thinking is asking a quality question and expecting an answer. It is sticking with the question until the right answer appears in consciousness.

To ask is to receive. One creates the other. If you ask good questions, you'll receive good answers. If, for example, financial pressure is one of your issues, you might be tempted to ask, why am I so poor? The problem with this question is that you'll find reasons to justify your poverty. If, instead, you ask, how can I become rich? you'll look for ways to increase your skill, you'll dig deep to find your talents, or you'll learn ways to manage your money.

Above all, remind yourself of the famous words of playwright George Bernard Shaw: "Some men see things as they are and say 'why?' I dream of things that never were and say 'why not?'"

"Questions," noted Success Coach Anthony Robbins, "set off a processional effect that has an impact beyond our imaginations."

When we question our limitations, we see how they're only assumed limitations. When we question the nature of things, we birth science or art. And when we ask absolute, high-quality questions, we break down personal and collective barriers to comprehension, and we open up avenues to progressive action and fundamental change.

Saleem Rana got his Masters degree in psychotherapy from California Lutheran University. His articles on the internet have inspired over ten thousand people from around the world. Discover how to create a remarkable life

Copyright 2004 Saleem Rana. Please feel free to pass this article on to your friends, or use it in your ezine or newsletter. It's a shareware article.

Small Business Essentials: Start Here

Thinking of starting a business on line? If so there are two things you absolutely must commit to before ever opening shop on the web. Any one who refuses to realistically consider these two factors should not be in business. That may sound a bit rough, but the glut of businesses on line that ignore these factors will soon come to an end as customers demand service in return for their dollars.

The first factor in determining whether you should even be doing business on line is your ability to develop a site that addresses the needs of prospective customers. Is your site intuitive? That is, is it sensitive to the needs and abilities of the average person using the site? After all, what makes sense to you might be as clear as mud to the next guy.

One inexpensive way to test is to ask acquaintances of varying abilities to test drive your site. Observe their interactions with your website and ask for feedback throughout the process. You must be open to receiving honest critiques and be willing to use that information to make improvements. The easier your site is to use, the wider audience appeal it will have.

The other essential consideration, and the most important, is your willingness to commit to providing good customer service. If you are a novice to business, take the time to educate yourself. Furthermore, if you want to make money but don't want to deal with people, you should get a factory job or something that doesn't involve the general public, because business ownership is not for you.

One of the first rules of doing business is that word of mouth advertising will make or break your business and bad news travels fast. If you doubt this, just ask one of the millions of people in network marketing. Their primary form of advertising is word of mouth.

If you don't want to answer the phone, either hire someone or outsource the job. Again, if neither one of these are an option you are willing to consider, you should not be in business, especially on line.

There is nothing more frustrating to customers than trying to navigate a difficult website, except encountering nonexistent or worse, unresponsive customer service when trying to repair problems encountered maneuvering through a difficult site. Talk about adding insult to injury!

If you are willing to take the time and effort required to build a good site while providing quality customer service, your chances of succeeding in the world of on line business long term are better than most. Remember, word of mouth advertising is essential to your success, and good word of mouth comes from satisfied customers.

Karen Walker is a wellness consultant and author. She works from her home in western Montana. She and her husband, Lynn McCormick, maintain websites to help those whose lives have been upset by catastrophic health events. http://www.newamericanfamily.com

How to Get a Woman to Treat You the Way You Deserve

You know the scenario. You start dating a woman. After the first date, all you get is a peck on the cheek.

Second date, you get a mouth kiss. Third date, you hold hands. It's a very slow process.

You can't understand why it has to take so long to have sex with the woman. After all, you're buying her meals. You even splurged on some pretty flowers.

In short? you're being incredibly nice to the woman. So what's the problem? Why won't she have sex with you?

It comes down to human motivation. People behave in ways that cause them to get rewarded. They avoid behaviors that cause them punishment.

So the reason why guys often have trouble getting laid is because they reward bad behavior. A chick will lead them on and then make it clear there won't be sex that night, yet the guy rewards her by cuddling with her.

A better solution would be to punish the bad behavior by being a lot less interested in cuddling with her. Never underestimate the power of getting up from the couch and walking out the door.

Remember, to harvest the full enjoyment out of life and to have women be attracted to you, you need to be an alpha male. That means being powerful. So make sure you get treated the way you deserve to be.

Did a chick do something (like have sex with you) that deserves rewarding? Then go ahead and do something nice for her. Take her on a date to a fancy restaurant. Buy her filet mignon and Don Perignon (if you've got the money).

Does a chick just string you along, telling you nice things that she would do for you if only she didn't have a boyfriend? Then withdraw your attention, and go talk to other girls instead of her.

Frame all of your behavior towards women in terms of punishment and reward, and you'll be treated the way you deserve (or else you'll move onto another woman who WILL treat you right).

John Alexander is author of How to Become an Alpha Male, a dating success guide for men. Find out more about how this guide can help you by visiting http://www.becomingalpha.com

Lamenting Poetic Moods [six Poems]

Advance: in Mr. Siluk's poetry one finds symbolist values, sensuous impressions; verbal magic and even childish jingles; at times the popular 8-syllable verse (ballad metre). Free verse, with lamenting poetic moods, even satire (poems inside-out). Here are a few more of his recently written poems. Rosa Pe?aloza.

Lamenting Poetic Moods
(Six Poems)

By Dennis Siluk

Spring Scene: Rain
[Along the Mississippi]

Dusk descends. A mist
shows nothing of kindness.
And now, as the sun falls,
a dead pale gleam, hardly

seen?
covers the city, along the

Mississippi-;
With tarnished spring rain-!
Everything is cold and gray.
No moon at all, just pale drab

rain?
Bleak rain, all night and day;
Pale-bleak rain, along the

Mississippi-.

Note: #670 [5/16/05]; inspired by the rain;
in St. Paul, Minnesota; and Juan Ramon Jimenez.

Wariwilca
[Ancient ruins by the Andes of Peru, 700 AD]

Ancient ruins, hidden away
In the Mantaro Valley
Huancayo?

A scent of silence?resides
In the quiet skies
Of Wariwilca!...

A cheerful breeze clashes my knees
As I kneel down
And Drink from its spring?

In the quiet corners of
The ruins, spirits still linger
Unruffled?.

#671/5/16/05

American Society:
Yellow moon-light

We are Christians, but have
Not faith-!

We are ecclesiastical but
Not spiritual-!

We have no roots, but we
Have big feet!

It is a land of everyone
Ruled by everyone

Even mystics-!

We have the mountain and sky
And we all try to fly-!

We love God, with or
Without Him-!

It should be made clear-
We are preoccupied with:

Death, money and beer!

(And most folks hate poetry
At best.)

Our youth and Congress
With long grass and low skies-

Are on a road that leads to lies!

As for me-
Books, New York City, just before
Dawn: yellow moon-light shines through
My empty room?.
Farewell, farewell; next stop
My poems becomes alive
With cosmic crap-!

#669

White Peril

Weakness rides the humans of life!
Humans against the anguish of Satan!

He feels wronged and thus, suffers
Madly with his blemished soul!

They are many; but they exist, they
?paint white fences for weak humans.

The poor?the poor! He slaps their face;
Puts them in place; gives gilt filled destinies.

Weakness rides the humans of life!
Madly with the blemished soul of Satan?:

Crazed eyes, shoulders high, high:
He summons us?to his den nearby!...

#668

Cesar Vallejo's:
Feasible of Black Roses

Bow down your head ol' poet-
To face God's grace ahead
There are no more trenches

To dig today?
In the forest of your head,

So-:
Bow down, bow down,

Ol' barbaric poet!
Death rides the horse ahead
I hear the crackling of a whip
See the crazed eyes of death.

He summons you to his den-
The devil and his wind,

So-:
Bow down, bow down

Your blood stained brows
He will take you to the edge.

Closer, closer, I see you now
Ah! a moving satanic cloud
I see a festival of black-roses:
Hear a clamor in the crowd;

Bow down, bow down, Ol' poet
?I hear applause!

Forgive me Lord, I tired
In the afternoon of my life-
But souls are seized by devils

And black-roses at festivals:
On days that 'you are sick!...'

#666 [5/15/2005]

Evangeline of Lima

Evangelina of Lima,

Awoken in her breasts

Warmth at the request For her hand in marriage
By the handsome young captain

Don Fernando-!

But obsession to gamble

Woud tare his heart away

As he squandered her fortune
And her diamond solitaire ring.

But fortune would have it so,

She died a solid wife-

To save her husbands honor
In the middle of her life.

Note: Inspired by Ricardo Palma, and his "Peruvian Traditions". Being a licensed counselor for many years, and schooled in psychology, and addictions, this case he writes about, was most interesting to me, and therefore I wrote my poem with it as an example. I do not feel I have taken anything away from his writings, and was careful to observe this.

Poet/Author, Dennis Siluk, http://dennissiluk.tripod.com

Network Marketing Training: The MLM Millionaires Big 3 MLM Recruiting Secrets

I have never had such a response to anything in these articles like we have had with this PassionFire study on Millionaire Recruiters.

WOW! And we have been swamped with emails for copies of the study. We may release it at a later date, but we appreciate the kind interest and comments.

This article we are going to cover:

"The MLM Millionaire's Big 3 Recruiting Secrets."

All the Millionaires which I chatted with and interviewed had their own flair and processes, which is what makes Network Marketing great. The different nature of the education one can get is immense.

But after interviewing them and seeing what they all had to say, there were 3 commonalities between them all as far as what they focused on and how they saw things.

Millionaires in this business are different. VERY Different.

In their work ethic, focus, activity level, belief and determination to make things happen, and they make things happen all the time.

But 3 things really stuck out about them all, and it really made an impression on us to find out that they perceive things differently than the average network marketing distributor.

That is the reason they became Millionaires. And they should be modeled in most every aspect.

The "Big 3" MLM Secrets that we discovered. 1) "Millionaires don't wait for something to happen, they are too busy MAKING something happen."

One top earner from JAFRA told me that she took her new folks by the hand, and led them down a path that was all about activity and results. She didn't wait on them to go do something. She took them and DID something WITH THEM. (DID YOU GET THAT?)

Another number one earner told me that he gets his distributors to "hit the ground running, because they have to keep up with me!" This number one earner said that he NEVER waits for his phone to ring. He goes out and MAKES it ring from all that he does with his folks and his personal recruiting.

Another number one earner said, "This is NOT a waiting game. It is a WINNING game, and the average MLM distributor plays the waiting game. But not my people. We are focused on winning at recruiting, and let the others who wait get the crumbs we leave."

WOW! What an attitude and focus! This Intensity at making something happen permeated every Millionaire we chatted with, no exceptions. And many folks who we chatted with were constantly interrupted with 3 way calls on their cell phones and pages.

Their whole demeanor said: MAKE SOMETHING HAPPEN!

2) "Millionaires don't count the calls, they only count the applications."

I was amazed at the numbers that these folks ran even when they were part time.(We covered this in another article). And we discovered that MLM Millionaires don't count the calls, rarely if ever.

As one millionaire so aptly put it, "Count the calls? You gotta be kidding. I just call till I score." Asked if he had any notion of how long he sits and makes calls-- "All night if neccessary, doesn't everybody?"(DID YOU GET THAT????)

MLM Millionaires see what they do as the Norm and not anything special. They just call and keep calling, never minding or caring about the numbers, only waiting till they "score" and recruit someone.

The Power of ENOUGH in Network Marketing and Direct Sales.

As another top earner said, "I'm too busy making phone calls to count how many I have made. I am only interested in one number -- ENOUGH. And I know I have hit that when I have recruited someone, and I do nearly everyday."

ENOUGH? You gotta LOVE IT! What Focus! What determination. Is it any wonder she earns 100,000 a month? I hope you guys are GETTING THIS!

3) "Millionaires see Negatives as the Ultimate Positive"

As one number one earner said, "Negatives? WHAT negatives? I never get any. I only get an answer and that answer from my prospect is either "I GET IT" or "I DON'T GET IT". And if they don't, who cares? I got it, and that is all that matters! And I will find those who DO get it!"

Again, DID YOU GET THAT?? What a focus and perception! A top earner for Mary Kay said, "There is nothing but positive with recruiting. Either people are POSITIVE about this business, or I am POSITIVE I don't want to work with them."

WOW! What a great mindset and it is no wonder she earns a TON of money every year. To her, there are NO negatives.

There are people Who are NOT for MLM.

One female top earner for a company said, "The real winners in MLM understand that there are more people who are NOT for this business, then are. And Millionaires get rich by NOT caring who is or who isn't for the business. It doesn't matter. All that matters is they MUST find one who is, today."

As you can see, the "Big 3" that all MLM Millionaires had in common in many instances border profound.

I would suggest you start embracing these 3 principles that ran through all the interviews, and start modeling their Focus, Mindset, and Vision they have for their business.

It is called "The MLM Millionaire Perspective, " and it's worth a Million Dollars in MLM and Network Marketing.

Blessings...Doug (c) 2005

PassionFire Intl
http://www.passionfire.com

Doug Firebaugh is one of the top MLM Network Marketing Trainers in the world. Over a million people a month read his training ezine. He spent the last 7 years traveling the world speaking and training on Success. He lives in Birmingham Michigan, and you can receive a FREE subscription to his training ezine- The MLM Success HEAT- at: http://www.passionfire.com/pf_heat_4.html and http://www.passionfire.com

Client Attraction Technique #3: Study the Competition!

One very powerful and cost-effective marketing strategy is to study the competition. This is an important exercise, as essentially it allows you to find out as much as possible about the opposition ? how best they operate, what they lack and then how to capitalise on it!

Study the Competition Offline

Start by reviewing the Yellow Pages, the Thomson Local or even go online to determine what you're up against locally (and if applicable nationally). Make a list of the businesses you need to research, then systematically list the advantages and disadvantages associated with each company. Try to be as objective as possible.

Some questions you might need to ask about the opposition include:

* Where do they advertise?

* Who buys from them?

* What form of marketing seems to work best (or not) for them?

* Do they produce a newsletter you could join?

* What's their background?

* Do they try to appeal to all sections of your particular business sector, or do they have a niche market?

Study Your Competition Online

If a competitor is consistently higher in search engine rankings than you are, work out how they got there. For example use www.linkpopularity.com to see which sites link to their website, as well as your own. Relevant links can dramatically increase traffic to your web site as they provide an excellent source of consistent and targeted hits.

Review your competitor's website from top to bottom ? essentially 'get under the bonnet' and see what makes it work.

View the competition as not only a force to be overcome but an aid in your marketing efforts. You might be pleasantly surprised, or shocked, when you compare your business to what else is out there. Either way you'll learn a great deal using this method!

Andrew Ludlam is a client attraction expert, and Director of Maverick Marketing Solutions. If you're deadly serious about maximising the potential of your business, then I urge you to visit http://www.maverickmarketingltd.com and sign up for the monthly 'Maverick Marketing Solutions Newsletter'... where you'll also receive the FREE white paper "Six Magnetic Ways To Attract More Clients To Your Business In The Next 90 Days..!" (Value $37)

Warning! This could be the last business marketing website you ever need to see...