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The first, and most important thing you need to do is to learn to breathe correctly. I am a sixth degree blackbelt in hung-gar, toy-gar, and choy-li fut styles of kung-fu, and an expert in tai chi, an ancient oriental martial art that practices slow movements, with deep breathing, for health. I have been practicing tai chi for over 34 years. I have been able to control pain, and fight off diseases, and overcome drug side effects, that sidelined other people.

For the most important part of the breathing is actually not that difficult. Simply picture a big circle running down from the crown of your head to the soles of your feet. Stand at attention with your head relaxed, and looking straight forward. Your feet should be shoulder length apart with your hands relaxed and pointing palm down at your sides. Slowly raise your hands while slooooooowly breathing in, continue breathing in picturing a circle starting at your hands and continuing down over your head towards your feet. When your hands reach the top of your head, start to exhale slowly lowering your hands at the same time. You should be able to make a 20 count both in and out. Start at 10 if you cannot. Work your way up to 20.

Do 10 repetitions 3 times a day. Morning, noon, and night before bed. You will start feeling more energy in just a week.

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The next exercise we will do is another secret oriental technique called the 8 Section Brocade. This exercise is taught in a system of healing called Qi Gong by the Chinese. This incorporates the special deep breathing I taught you in the first section and adds 8 special movements that cleanse and detoxify all 8 major sections of your body, purifying and healing them. The Chinese believe that everything in your body is controlled by a central point called the furnace. It resides in a spot about 3 inches directly below your navel.

8 SECTION BROCADE

The 8 section Brocade is also called the silk thread. These exercises are healing in nature and help to detoxify and cleanse the body. You should do the exercises at least 3 to 4 times a day to get the maximum benefit. You will start feeling better within a week. After a month, even people who are virtual couch potatoes will be moving fluidly and easily, even with most forms of mild arthritis.

The main thing to remember is to RELAX and take it easy. Don’t expect to do everything picture perfect from step one. Remember the tortoise won the race, not the hare. If you can only do 10 reps, do 10 reps. If 5, then do 5. It isn’t a contest.

Just compete against yourself. Add one rep per day.

You need to practice the breathing above until it becomes second nature. Practice makes perfect! The 8 Section Brocade comes from an art called Qi’ Gong.

To understand Qi Gong, we will go into a little bit of history, without going into too much detail. The martial arts originally started with an Indian monk who travelled to China about 4,000 years ago, and taught his system of martial arts to the Buddhist monks at the Shaolin temple. Many traditional Chinese Medical arts started thereafter, and were combined with the martial arts into elaborate and detailed systems of training, weapons, and remedies.

Yoga and tai chi and Qi Gong are very similar, and that is no surprise. After many centuries, these practices became an essential part of the fabric of Chinese society and all of the people from the young to the very old practiced these arts for health, to prevent and cure diseases, to calm the spirit, and for longevity, and virility.

Qi Gong or Dao-yin, has obscure origins, but many ancient manuals of military drills and exercises depict similar movements that date back over 2,000 years. It is interesting that in 1973, archeologists in China found the tomb of king Ma who lived during the Western Han Dynasty dated 206 BC – 24 AD. In the tomb, they found scrolls depicting 44 people in various poses, or Dao-yin diagram, with the name of an animal or the name of a disease that the posture may help cure. Some of the postures are very close to those in the Eight Section Brocade.

Hua T’o who lived circa 110-207 CE is one of the most famous physicians of the Han Dynasty. In the History of the Later Han, Hua T’o wrote:

“Man’s body must have exercise, but it should never be done to the point of exhaustion. By moving about briskly, digestion is improved, the blood vessels are opened, and illnesses are prevented. It is like a used doorstep which never rots. As far as Tao Yin ( bending and stretching exercises) is concerned, we have the bear’s neck, the crane’s twist, and swaying the waist, and moving the joints to promote long life. Now I have created the art called the Frolics of the Five Animals, the Tiger, the Deer, the Bear, the Monkey, and the Crane. It eliminates sickness, benefits the legs, and is a form of Tao Yin. If you feel out of sorts, just practice one of my Frolics. A gentle sweat will exude, the complexion will become rosy; the body will feel light and you will want to eat.” – From: Drawing Silk: A Training Manual for T’ ai Chi, p. 6

Bodhidharma, the great Founder of the Shaolin temple styles, taught a set of 18 exercise know as the 18 hands of the Lohan. This Shaolin Lohan Qi Gong ( the art of the breath of the enlightened ones), ” is an internal set of exercises for cultivating the “three treasures ” of qi or chi(vital energy), jing(essence), and shen(spirit)”, according to Howard Choy. Sifu or Master Wong Kiew-Kit says that “the first eight Lohan Hands are the same as the eight exercises in a famous set of chi kung (or Qi Gong) exercises called the Eight Pieces of Brocade.”

There are various versions, both seated and standing, of the 18 Lohan Qi Gong movements. Some of the 18 Lohan have up to 4 levels and scores of movement forms. The only remaining full form of the 18 Lohan Qi Gong remains in the style of Kung Fu known as Choy Li Fut, which I was taught starting at age 10, by my Sifu, Master Ting Fong Wong, a student of the famous Leong Tin Chee, along with Hung Gar, and Toy Gar styles.

I obtained a 6th degree Black Belt from my Sifu, and bested the other instructors running the school on Great Arrow in Buffalo, NY which my brother, Kevin and I ran with Master Wong. Each degree in our style, demanded 3 degrees which means 18 levels once Black Belt had been attained. In China stripes are sewn on the sleeves of your uniform. Belts are not worn.

We were not taught T’ai Chi until we had attained Brown or one Belt level below Black. The same with weapons training. That is because the internal style is much more deadly and advanced than the hard or external style. A violent, undisciplined person should never be taught. They will just victimize others and disgrace their teacher.

I have trained in Judo, jui-jitsu, and Tae-Kwon Do. Also, 7 Stars Praying Mantis Kung Fu. I have recently started training under a Master of Sun style Tai Chi and Qi Gong. I have also contacted the last living GrandMaster or keeper of the Style who decended from the founder of Choy Li Fut, and am trying to find out about continuing my training in that style. So you can see, I am more than qualified to teach you these exercises.

Some instructors tell you to do the exercises at a moderate pace, others very slowly. Many say that you will only really see benefits after 90 days. I think they are correct that the greatest benefit is seen about starting then, but I think you will notice a difference definitely within a week, and dramatically, after a month. Here we go!

Prop the Heaven to Improve the Functions of the Triple Warmers. (R1) Supporting the Sky with Both Hands Regulates All Internal Organs. (R2) Double Hands Hold up the Heavens to Regulate the Sanjiao (Triple Burner). (R3) Scoop the Stream. (R4) Holding up the Sky with both Hands to Regulate the San Chiu (Triple Warmer). (R5) Two Hands Reach Skyward to Balance the Triple Burner. (R6) Pressing the Heavens with Two Hands. (R7) Upholding Heaven with Both Hands. (R8) Supporting Heaven, Support the Void. (R10) Lifting the Sky. (R11)

1. Pressing the Heavens with Two Hands Works upper back, neck, shoulders. 2. Drawing the Bow Works shoulders, arms, and thighs. 3. Separating Heaven and Earth Works middle and upper back, shoulders, and stretches spine. 4. Wise Owl Gazes from Side to Side Works neck and upper back. 5. Big Bear Turns from Side to Side Works hips, lower back, thighs, and knees.6. Punching with Angry Eyes Works thighs, lower back, knees, and shoulders.7. Touching Toes then Bending Backwards Works lower back, hamstrings, abdominals, hips. 8. Bouncing on the Toes Works calves, thighs and lower back.

STARTING AND RESTING POSITION (WU JI)

Stand up straight. Your feet should be shoulder length apart. Toes pointed straight ahead. Both feet should be flat on the floor. Relax. Smile inwards.

Your eyes should be open. Breathe in and out in a relaxed, easy manner.

Keep your lips parted slightly. Your arms should be relaxed at your sides with your hands down and pointed at your thighs. Relax your shoulders and let them droop slightly. Some instructors say your tip of your tongue should just touch the roof of your mouth. Breathe in slowly as above, in through your nose and out through your mouth. It resembles the mountain position of Yoga. Empty yourself and stand strong like a mountain powerful and aloof.

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1. Pressing the Heavens with Two Hands

Use the Wu Ji position, and step out to the left. Shoulder width apart. Keep your knees slightly bent , back straight, butt in. Slowly and gently, raise your hands to your waist. Your palms should face upward and your fingers loosely together. The fingers of each hand should point towards each other, and be kept 2 to 4 inches apart. Raise both hands up until you reach your forehead. Inhale as you raise your arms. Relax your abdomen. When you reach your forehead, turn your hands so that your palms face outward. Press your arms upward and outwards in front of your body. Don’t press the arms straight up. Keep your wrists bent, and point your fingers toward each other. Keep inhaling while relaxing your abdomen. Gently stretch the whole body upward as your hands move upward above your head. Move up onto your toes slightly as your arms reach their maximum height. Imagine a circle from your Dan Tien or center of your being(3 inches below and in from your navel), up the middle of your body, and down over the top of your head, and ending at the soles of your feet. Breathe very, very slowly. Use a count of 20, if you can.

Just count the first time or so. Then you will know how to breathe without distraction. Once you hit the maximum height start lowering your hands back down to your side turning them palms outward and slowly exhaling to a count of twenty. Pretend you are breathing down through the soles of your feet.

Repeat Pressing the Sky 6 to 12 times. Breathe as above.

Return to the Wu Ji or empty stance, and breathe naturally a few times to cleanse the air, and normalize your breathing.

You can do the movements seated, standing, or walking and some teachers tell you to interlace the fingers and press straight up. Doing the Qi Gong outdoors in nice weather is always pleasant and advisable.

This exercise helps the Triple burner or the heart, lungs, and stomach, and improves the heart, lungs, stomach, spleen, and liver. All the upper trunk organs are stimulated. Chinese Medicine classes the organs differently than our anatomy. You can look up Chinese Medicine in Google and read to understand the difference.

2. DRAWING THE BOW

Begin in the starting “Wu Ji” Position. Lift up your left foot and step out to the side into a horse stance. Both feet should be facing forward and flat on the floor. The feet should be exactly shoulder width apart and and you should bend your knees. Your back should be straight and your head up and face forward.

Cross your arms your left over your right. Look to the left and pretend you are aiming and pulling the strings of a bow and letting go and releasing the arrow towards a target. As you draw the bow, inhale deeply and slowly. Aim the bow, and release the fingers of the right hand to let the arrow go. As you release the arrow, start to exhale slowly. Relax. Do the movement 5x to the left and then 5x to the right. Breathe slowly and rhythmically, concentrating on each movement so as to perform it correctly. Return to the resting position in between each movement.

As with all the movements, they can be done seated, standing, or walking.

You can increase the number of repetitions to 12 to each side or more if you wish.

This exercise exercise primarily the lungs and the kidneys while the horse stance tones the legs, waist, and back. The mind is helped by the oxygenation.

3. SEPARATING HEAVEN AND EARTH

Lift up and step with your left foot out to the side until you are in a comfortable horse stance with your feet facing forwards and about shoulder width apart. Your arms should be relaxed at your sides with your hands on your thighs. The right hand lifts up along your side and the palm faces downward. The left hand moves to the center of the waist, palm facing upwards. Inhale slowly and deeply as you turn your left hand over so that your palm faces your chest. Bring your left arm up so that your hand moves up the middle of your chest. Slowly lift your right hand to your waist, palm facing downwards. Inhale slowly through your nose. When your left hand reaches eye level, turn your left palm outwards. Start exhaling through your mouth. Press your left arm up at the same time and forward as far as possible, palm facing up. At the same time, press your right arm down and just a little ways back as far as you can, with your palm facing down. Watch your left hand with your eyes while keeping your head facing forward. Start inhaling as you move your left hand in a circular motion out and down. Follow the left hand with your eyes as it moves down. At the same time, while inhaling and moving your left arm out and down, bring your right arm up and out in a circular motion. Bring your right hand to your eye level, palm facing upwards. Bring your left hand to your waist level, palm facing down. As you slowly exhale, press your right arm upward and forward as far as you can, palm facing upwards. At the same time, press your left arm down and slightly back as far as you can, palm facing downwards. Don’t bend your neck to look at your hand. Look at your right hand. Repeat the movements, alternating from side to side, for 6 to 12 repetitions each side. Exhale as your press up and out, inhale as your arms and hands circle out and down.

Move your left foot back so you are resting in the wuji stance.

Again, you can perform the movements while you are seated, walking, or standing.

Most practitioners of Traditional Chinese Medicine, believe that this exercise helps heal the spleen and the stomach.

4. THE WISE OWL GAZES BACKWARD

Lift and step with your left foot and place your feet at a shoulder’s width apart. Look straight ahead. Your hands should be at your hips with your palms facing down. Press down with palms. Stand up straight and relax. Lift your head up, with your chin tucked in slightly. Hips and butt are tucked in. Don’t move your shoulders during the movement. Inhale slowly and deeply. Slowly and gently turn your head to the left side. Look behind you as far as you can. Exhale slowly and deeply as you look behind you. After you have completely exhaled, start to return your head slowly and gently to the front position. Look straight ahead. Then turn your head slowly and gently back towards the right side. Continue to slowly inhale as you turn your body to the right and look behind you as far as you can exhale slowly as you look behind you. After you have completely exhaled, start to return your head slowly and gently, to the front. Look straight ahead. Repeat the movement gazing to the front, left rear, and right rear a total of 8 times each side.

Pretend you are an owl, turning his head from side to side. Move your left foot back to a wuji stance.

Breath easily. Relax. Move slowly. Don’t strain yourself and only move back as far as you can comfortably. Remember, you can perform this movement sitting, walking, or standing.

This movement exercises the neck and eye muscles. Balance and brain are improved by the coordination practiced during the movements. Deep breathing oxegenates the body and kills toxic infections and viruses.

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According to the Ancient Way to Keep Fit, written by Zong Wu and Li Mao , “Referring to the seven factors causing impairments by overstrain, viz., (1) overfeeding that impairs the spleen; (2) fury that causes adverse flow of Qi and impairs the liver; (3) forced overloading or prolonged sitting in damp places that injures the kidneys; (4) cold weather or drinking cold beverages that injures the lungs; (5) sorrow and anxiety that injure the heart; (6) wind and rain, cold and summer-heat that impair the constitution; and (7) great shock and intemperance that impair mentality.” p. 113-Regarding “Turn head to look back to allay five strains and seven impairments.”

5. PUNCHING WITH AN ANGRY GAZE

Step out with the left foot into a horse stance. Start as usual from a wuji stance. Look straight ahead and relax completely. Arms are at the waist and close your hands gently in a soft fist. Slide your right hand slowly forward along the body and when your hand leaves the waist, start turning your fist over slowly and deliberately and extend your arm until the arm is almost, but not quite completely extended. Your arm should be slightly bent and your fist flat forwards, with your thumb over your fingers and your fingers completely together and closed. Now, strike forward slowly with your left hand, turn over your fist as it leaves the body and slowly extend your arm, until your fist is almost completely extended. Leave your arm ever so slightly bent at the elbow. Do not tense your fist or strike hard. This is like tai chi. Slowly. Gently. Breath out as your fist extends out, and in as your fist returns to the body. Do the movement 8 times on each side.

Return to the wuji, resting stance.

This movement strengthens the muscles and improves the Qi, or Chi.

Again, this movement can be done walking, standing, or sitting.

6. BOUNCING ON THE TOES

Relax and assume the starting or wuji stance. Start the movement with your right foot forward and your right foot on your toes. Your arms should be at your hips, with your palms facing downwards. Press down with your palms. Bend your knees and move your torso down. Straighten your knees and move your torso up. Always keep the knees slightly bent. Raise your body slowly up and down.

Your back heel stays flat on the floor. This movement is exactly like what we called the “upper horse”. Others call it the “cat stance”. Stretch out your spine as you move up on your toes. Breathe in slowly as you move up on your toes, and exhale slowly as you return to the starting position. Do 8 repetitions on each side. Move slowly and don’t strain yourself. Imagine yourself on a sunny beach, or in a forest, on the seashore, move up and down like the tide and waves rolling in and out. Relax and hear the sound of the water. Or imagine you are below a beautiful waterfall, watching the water cascading down over the rocks. Use whatever imagery relaxes you. Some do up to 160 repetitions for an excellent whole body workout. Remember, the movements, like all the others, can be done sitting, walking or standing.

This movement helps the following muscles and parts of the body:

1. The calf muscles. To increase the workout, use dumbbells to really work the calf. Point your toes in, to work the outside of the calves, point your toes out to work the inside muscles of the calves. Finally, do the movement with your toes pointing straight ahead to work all sides of the muscles.

2. Again, the breathing helps to oxygenated the body and kills bacteria and viruses. Good for the heart and lungs. Great aerobic exercise.

This exercise helps to rid the body of disease and stimulates the immune system. The hips and lower back are also toned. The feet muscles are exercised and stretched. Leg muscles are strengthened, because one leg is worked more than the other. This exercise can be done either walking, sitting, or standing.

7. THE BIG BEAR TURNS FROM SIDE TO SIDE

Start this movement from the starting or wuji stance. Step out to the left into a horse stance. Your feet should be wider than shoulder width. Feet should be pointing forward or at a 45 degree angle. The knees should be bent as you squat down. The depth that you squat depends on your level of fitness. Try to squat lower with every repetition of this exercise. Rest your hands on the side of your thighs. Your elbows should be pointing out to the sides at a 90 degree angle from the direction that you are facing. If you are facing north, your right elbow should point to the east and your left elbow to the west.. Breathe slowly and deeply as you bend down exhale, and as you face to the sides inhale.

Face north. Keep your hands on your hips thoughout the exercise. Slowly turn your waist to the left until your chest is facing east. Your right elbow should be pointing noeth and you should have your head turned and looking north. Inhale slowly and deeply.

Slowly turn to the right as you bend forward to the front. Exhale as you move to the right side towards the west. When you are facing the middle, your head and shoulders should be at the lowest point bending forward. Turn your waist to the right and lift the upper torso. Slowly turn your waist to the right until your chest is facing west. As you turn to the right your left knee will bend more. Your left elbow should be pointing north, and you should have your head turned towards the north. Inhale slowly and deeply.

Repeat the movement, back and forth, from side to side, for 8 repetitions to each side. Get the feel of swinging from side to side. Keep the posture erect as you face east and west and bend the head and shoulders back. Hold the back and place your right palm on your back and and your left hand on your back palm side down on each hand.

This exercise helps heartburn. The horse stance works the thighs and legs. Bending and turning at the waist trims and tones the waist, hip, abdominal and lower back muscles. The upper back and triceps are tightened as you turn from side to side. The spine is gently stretched to help realign your body and relieve stiffness. Kidneys are strengthened, and Qi or chi are made vital and abundant.

8. TOUCHING THE TOES AND BENDING BACKWARDS

Start from the beginning or wuji stance. Step out to the left with your left fot bout 6 to 8 inches. Your stance should be comfortable. Inhale slowly and deeply and relax and push out with your abdomen as you inhale.

Bend slowly backward from the waist and have both of your hands extended out all the way over your head bend as far backwards as you can comfortably. Don’t fall. Then bend forward and exhale slowly as you reach towards your feet your fingertips should touch lightly at the bottom of the movement. Then clasp your hands 2 or 3 times together and release, while remaining in a bent forward position. Remember, inhale as you bend back at the beginning of the movement, and exhale as you bend forward and down. When you come back up to the starting position, start massaging your kidney areas on both sides of your back in semi circles for 30 seconds or so. This movement is called ” Rubbing the Court of the kidneys”.

Repeat the movement 8 times. Move slowly and carefully without jerking or bouncing up and down.

This movement can be done sitting or standing.

This movement strengthens the kidneys and waist.

You can move your hands to massage different pressure or Qi points or meridians on the body.

To end the set, perform the bouncing on the toes movement to end the exercise and close the Qi Gong set. You should feel relaxed and invigorated at th e completion of these exercises. This set is excellent for warming up and stretching for weight training or any other sport. It helps the body and blood flow increase and heals the muscles between sets of weight training or resistance exercises.

“She’s not Fat, she’s just a Big Girl”
Just because it doesn’t jiggle doesn’t mean it’s not fat !
If I could just have a dollar for every time I have heard a girl say that she doesn’t like to train legs because they get too big, or a gentleman tell me how he’s not fat, he’s just solid. I have news for you all … it is FAT!
There are different ways in which our body stores fat.
1. SUBCUTANEOUS.. The most obvious in fat that is held underneath the skin. This subcutaneous fat (under the skin) is what we see as rolls or that dimpled cellulite. It has mind of its own and you cannot flex it or suck it in. You cannot hold your breath and have a double chin tighten or a flabby arm feel firm. This fat is the ugly stuff that is shunned by society.
2. IMTG … INTRAMUSCULAR TRIGLYCERIDES. Droplets of fat can also be stored in muscle and it gives the appearance of a more ’solid’ physique, it is this fat that is often mistaken for muscle. Fat is also stored in the not so pretty muscles, like your heart and other organs.
Men and women matched for training experience and performance ran for 90 minutes at 65% of their VO2 max. 42% of the calories used in the women were from fat, of the calories used by the men only 20% came from fat (Tarnopolsky et al 1990)
Interestingly women are known to burn more fat (as a percentage of total energy expenditure) than men during exercise.
We are able to know this as we can test the ‘Respiratory Exchange Ratio’ (RER). The RER tells us the rate of carbohydrate and fat utilization based upon how much carbon dioxide is produced in our breath compared with how much oxygen we consume.
During exercise up to 50% of the fat used as energy comes from fat that is held within muscle (IMTG) the rest comes from that fat held under the skin and from the fat in our blood. In women there is strong evidence to show that women use a greater amount of IMTG during exercise. This will all be explained when I discuss how fat is actually broken down and vanished from the body, but for now, consider this. If women do indeed burn more intra muscular fat during exercise than do men, then wouldn’t that explain the frustration that we feel when we see very little difference for all our hours of training. We only see that subcutaneous fat that sits as rolls underneath our skin and we are less appreciative of the fat breakdown that occurs within the muscle.
VISCERAL FAT You cant pinch it and it wont jiggle or have dimples. Visceral fat sits deep inside the abdominal cavity and it surrounds your vital organs.
It is absolutely the most dangerous fat to have,
yet ironically it is not the ’stubborn’ kind of fat that hangs around despite all efforts. Duke University concluded that moderate exercise (30 minute brisk walk) can keep visceral fat at bay and by increasing the intensity you are able to get rid of the toxic tissue all together.
Sedentary people will see visceral fat accumulate year after year, this is no joke. It might be great to balance your beer can on but visceral fat is undisputedly a precursor for Insulin resistance (and so Type II diabetes), hypertension and cardiovascular heart disease. This is the stuff that will affect your quality of life and ultimately the length of your life.
There seems to be a strong hormonal influence with multiple endocrine associations being linked to visceral fat. Elevated cortisol and insulin levels are the villans but they are accompanied by higher androgen levels (in women) lower testosterone levels (in men) and lower growth hormone levels in both men and women.
Both men and women have androgens. Androgens are thought of as steroid hormones that are responsible for the masculine traits, but everyone has them and they are in fact a precursor for all estrogens. However in some women the androgen levels may be higher and then we see more of the ‘apple’ shape, the women with slimmer hips but wider waists. It is therefore also linked to estrogen levels and when estrogen levels drop (menopause) women experience the ‘middle aged’ spread when they add weight to their mid section, an area where they had been unaccustomed to holding onto weight. Estrogen hormone therapy can reverse this affect but the shift to abdominal weight is a common occurrence in both men and women as they age. As we age men see their testosterone levels drop and women experience a drop in estrogen. In both cases our own growth hormone levels are declining from about the age of 30 onwards. While this downward shift is taking place we might unknowingly be adding to the problem with elevated insulin and cortisol levels.
Cortisol in the simplest of terms is our stress hormone. Stress can be emotional and/or physiological. As cruel as life can be sometimes both of these hormones prove challenging as we age. Stress with work, family, health and the environment adds up and our bodies ability to deal with insulin can be reduced also. Poor diet exacerbates the insulin issue with the sugary foods and sodas creating an enormous strain on our physiological well being. You can read a lot more about insulin in by Carbohydrate E bood (www.joannelee.com) but to drastically summarize, Insulin is produced in response to a rise in our blood sugar. When we consume high carbohydrate foods (especially refined sugars) we elevate our blood sugar and insulin is produced to regulate and bring our blood sugar back down. Inactivity and poor nutrition demand an unhealthy overproduction of insulin, eventually even insulin cannot deal with the problem and we become insulin resistant … Type II diabetes.
The problem as I see it is that people don’t think that they are sick unless they have something tangible, like a cough or a broken bone. The most dangerous conditions are fermenting on the inside and as a society we are happy to take a pill if the doctor says our blood pressure is too high and maybe another pill is our cholesterol is a concern. The problems linked to type II diabetes include blindness, kidney, nerve and heart disorders. Type II diabetes used to be called ‘Adult onset Diabetes’ as it was a condition linked to advancing age. It is outrageous that it had to be renamed to Type II diabetes as too many younger people were being struck down as a result of lifestyle choices.
Visceral fat is dangerous; it has strong links to hormonal changes. Specific conditions because of their hormonal challenges are linked to visceral fat, conditions such as Polycystic ovary Syndrome, menopause, growth hormone deficiency, depression, Cushing Syndrome and of course aging. The avoidable conditions include smoking, excess food and/or alcohol and lack of regular exercise.
The good news is that, unlike ’stubborn’ fat, visceral fat is much more responsive to exercise. 175 men and women (all overweight and sedentary) were split into four groups. All of the people in the study were starting to show signs of fat accumulation problems.
Group 1 … No exercise
Group 2 …Low dose moderate (walked 12 miles per week)
Group 3 … Low dose intense activity (12 miles jogging per week)
Group 4 … High dose vigorous intensity activity (20 miles jogging per week)
No one in the study changed their diets
The study lasted 6 months for the inactive group, the other 3 groups had to do 8 months as they spent 2 months getting fit enough to participate in the study.
(Duke University author Dr Chris Slentz) The study concluded that there was no significant difference in visceral fat levels in the low dose exercise groups but as the intensity increased the faster they lost their visceral fat. At first it was thought that to ask inactive people to run 20 miles per week might be too much, but all of the people in group 4 were able to get to this level quite easily.
Group 4 saw visceral fat levels drop by 6.9% in 6 months; they also lost 7% of their subcutaneous fat (the jiggly stuff under the skin) Group 1 didn’t change anything and all participants gained visceral fat!
As a general rule then we can say that if you don’t want to add to the visceral fat you have already then daily moderate exercise should be implemented, but if you want to lose that deadly pot belly then it’s time to turn up the intensity and not to be held back by preconceived ideas of what you are capable of.

No matter if it is the start of the summer bikini swimsuit season or the dead of winter, no one likes to have an excess of fat. Call it what you will spare tire, double chin, fat face, whatever…. burning fat is something we all strive to do at some point or another. Unfortunately we were not born with inside knowledge of how to burn fat. On top of that the latest snake oil salesman is chomping at the bit to sell us his latest cooked up scheme to part us with our money while frustrating our fat fighting efforts. In an effort to get you started on the right track here are 4 things you have to know in order to burn fat.
The first thing to remember is that muscle burns fat. That is right just having some muscle on your body can help to rid you of unwanted calories and in turn shed that ugly fat. Muscle mass even at rest uses calories. So having at least some muscle mass can help to keep you in shape even when you are not paying strict attention to your diet. So with this in mind be sure you always incorporate some form of weight or resistance training into your workout routine. You do not have to go all mister or miss Olympia in order to benefit from muscle mass either. Just doing a little weight toning exercise can add enough muscle mass to give you that extra edge. If you are a woman do not be afraid of the weights either. Those huge female bodybuilders go through all kinds of strict training and more often than not some extra illegal supplementation to get those huge physiques. So do not be afraid that a little weight training will turn you into the incredible hulk overnight.
Another thing to keep in mind when trying to burn fat is that proper nutrition is a must. You cannot expect to do a few workouts and then gorge yourself at Taco Bell or McDonald’s and still shed that unwanted fat. You might not have to go so far as counting every single calorie that you put into your body (although that is not a bad idea) but you do have to cut out junk like fast-food and sugar. Processed foods in general will hurt your efforts. Do not make the mistake of throwing away all of your hard exercise work for a few bites of cheap food that you probably will not enjoy anyway.
Finally when trying to burn fat you are going to have to realize that for the most part spot reduction is impossible. If you want those cut up washboard abs a million crunches are just not going to do it. You have to get your entire body in shape before you can hope the cut that belly fat. Keep following an entire regimen of nutrition and fitness and in the end the abs will come shining through.
Burning fat is something we all tend to struggle with so do not feel alone. You just have to get in there and work and soon you will be lying by the pool enjoying the fruits of your labor.

Topics around a woman’s health is frequently too centered on being skinny or being slim. Luckily, this attention to weight is no farther about self-love, embodies like Hollywood goddess, or appearing like a ramp supermodel. For a good cause, women are now talking around the health significances of being weighty or overweight. Commonly, women are said to take in habitual physical exercise and moderate food intake.Even So, some women still struggle with putting aside time for exercise. The demands at office and at home likewise drive many women to go for each single comfort food they can let their hands on. Being confined to their little cubicles foe eight hours each single day makes a gym exercise just another demand on their hectic schedules. As simple it may look, for numerous women, exercising and getting on a dieting are unthinkable projects. Some desperately state that they just don’t take the time and simply relinquish themselves to the opinion that obesity or turning overweight is inescapable.But losing the fight of the bulge need not be each woman’s fate. There are nowadays options and innovations in science and medicine that would grant women to slim down even if they cannot give up their careers or fix their schedules.Extreme weight loss diets gets in and this is not your normal weight loss diet pill. We are mouthing about getting under the knife…LiposuctionLiposuction is for those who get the money to undergo to this extreme weight loss diet. Usually celebrities look at this easy path. According to the American Society of Aesthetic Plastic Surgeons, liposuction has been the most common cosmetic operation in America since 2003. The operation calls for the designation of sections of the body that are predisposed to easy formation of fatty acids like the stomach, the arms, and the hips. Liposuction is fundamentally a surgical technique that necessitates the insertion of a probing device into the patient’s body. The probe is in use to liquefy the fat before the doctor sucks it out. An outpatient operation takes an hour and a half to perform. Later On a operation, the patient should get into a binding wrap for some weeks. A fundamental amount of medicine is taken to handle the pain that follows after the process. Still, Liposuction operation is only particular to the remotion of 10 pounds of fat per performance and, as such, is dealt more as a cosmetic procedure kinda than a portion of areal extreme weight loss diet program.Hormone TherapyDifferent extreme weight loss diet attack demands having anti-aging medication. As the body matures, hormone stages go down, the pituitary glands stop raising growth hormones, and one’s metabolism slows down also. All this makes weight gain easier and losing weight a bigger challenge. The goal of this method is to bring the body’s work back to when a woman was still in her 20s? the years when the body is at its prime.The process begins with a series of four exams that include growth hormone faction which tests the state of the pituitary gland; DHEA which determines the testosterone level; the T3T4 that tests the thyroid gland; and a daily morning temperature that is calculated for discovering the metabolism rate of the individual. Based on the outcomes of these examination, a mixture of tablets, injectants, and ointments may be prescribed by the physician. This procedure is best for people whose hormones are not in good form. The chance of this therapy are overdose and hyperthyroidism.Bariatric SurgeryThis is advocated for those who have from what is named morbid obesity—being weighty by 100 pounds or more. The function needs abdomen stapling, which is roughly cutting the size of the abdomen so that a patient feels heavy after a small amount of food. The expected result is a decrement in calorie intake and the prolonged reduction in weight. The operating surgeon creates a pocket by stapling across the top of the abdomen. Then a section of the small intestine more or less two to five feet in length is attached to it so that food can get around the duodenum the start part of the intestine. It reduces calorie and fat immersion. This function can nowadays be done laparoscopically—with small tubes through which a small camera admits for right slits and stitchings. This is advisable for badly weighty people or who are overweight by 100 pounds or more. Aside from the very gamble the occurs with all major surgical operations, death is an added chance in any operation for patients who are severely overweight. Then, there is likewise the chance of gastric perforation (split in the stomach wall) during or later on the process that might conduct to different surgical process.Lipo-Dissolve or MesotheraphyAlso well-known as Mesotheraphy, lipo-dissolve is a new treatment specifically designed to get rid of local sacks of fat in the body such as love handles, underarm flabs, knee flabs, double chin, and eye bags. The procedure entails the injection of Lecithin into the flabby body part in question. Lecithin is by nature made by the body to break dietary fats, aids sustain lipid balance. The chemical response does the fat to melt and be discharged by the body through the lymph secreter. Every session go more or less 30 to 60 minutes and treatments are applied once weekly. This is best for people who have lean bodies. The chance of this method is merely limited to minor bruising.Women should always think their weight loss goals and the pros and cons of undergoing these medical processes. Having to one’s craved weight and figure need not always be about perspiring it out and depriving one’s self of food. Sometimes, these cutoffs to weight loss might be the quicker, lighter choice to miss needless pounds.Here’s a internet site that you maybe want to see tackling more about weight loss!!!

Are you sick and tired of people teasing you because of your over weight issues? Or maybe you need help on losing that double chin before that photo week. Whatever the reason is, we need a solution on losing weight. After months of searching, wasting time and “money” I have recently come across a guide that helped me lose 5 pounds in 3 days! This was a new start for me. I currently lost 20 pounds and been happy with my accomplishments. I want to help you get started.

I been through many sites and read many articles about losing weight. None of them slap me across my face hard enough. Until recently, the guide I found did not only put me on the ground, it also pissed across my face and humiliated me on how much of an idiot I was. Its name was Strip That Fat.

Unlike most guides, I learned a lot on the first few pages. I learned what did not work for me first! Here’s an example: Has low carb diets worked for you? No? Want to know why? because they’re too strict! It gives improper balance for the body which can cause headaches, loss of sleep and the worst case of scenario. Gain weight back.

They’re many more tips in this guide that will help you accomplish to lose weight and to keep that weight off. But to do this you need to commit yourself into losing weight. You have to make that decision. I’m very happy when my partner calls me sexy. So what are you waiting for? Get off your feet, get rid of your excuses and Strip That Fat.

When you look into the mirror, do you see the nice 6 pack abs that most desire or do you see a beer belly and flab? Today, more and more people are desire the 6 pack abs to show off when on the beach or at the gym. There are some steps you can take to get that marvelous 6 pack abs if you simply apply yourself and commit to keeping on track with your diet and exercise.
The first thing you need to pay attention to is excess fat that lays over the muscles in the stomach. Many people can’t see their 6 pack because of a layer of fat that lays over the abdominal muscles. They work and work but still can’t seem to find that 6 pack. In order to access these muscles you must first rid yourself of the excess fat.
To do this you will want to create a diet that is high in carbohydrates and proteins. Counting calories is not the way to rid yourself of this excess fat. In order to do this, you will have to eat more often in order to increase the metabolism and burn the excess fat.
Instead of eating 3 meals a day increase that to 6 meals a day. Now I’m not talking about 6 meals with all the trimmings. You will have to eat 3 square meals a day with a power snack in between. Eating every 3 hours increases your metabolism and keeps it revved up so that it begins burning the excess fat that is already layering your abdomen.
Eat a normal breakfast, then 3 hours later a snack. At lunch, eat a normal lunch and 3 hours later eat another snack. Continue this throughout the day so that your body becomes confident that it is not going to starve between meals. Once your body gets used to this, it will begin burning the excess fat. This actually takes no time at all to complete this process.
After you have dropped the excess fat that your body has been carrying around all this time, you are ready to begin your exercise regimen. Your exercise regimen should include exercises for all parts of your body. You don’t want a 6 pack of abs with flabby upper arms or a double chin. So your exercises should include exercises for your arms, buttocks, legs, face, heart and abs.
There are several muscles you will want to target when exercising for your abs. The upper abs, lower abs, love handles, and lower back. All of these muscles combined make your 6 pack possible. The exercises you will want to perform are crunches. You can do many different types of crunches and you should probably research your body type in order to find the correct crunches for you. Once you have found the crunches that are right for you and you begin your regimen, make sure you switch it up some. Instead of doing just crunches, add some weight to your regimen to increase the burning of the fat. Do not over work the muscles. Overworking the muscles can deplete the muscle and you will never get that 6 pack you so desire.