The Age-Old Question Do You Need a Website?

The most important and indispensable thing to assure your success in affiliate marketing is your own website. The first step in any successful affiliate marketing business is building a good, credible and professional looking website. Your website is the jump off point of all your marketing efforts. Therefore, you must first build a user-friendly website, which will attract your prospects and motivate them to click on the links to the products and services you are promoting and make a purchase. You must first focus your efforts in building a website that will cater to what your prospects need.

Above all else, make your website full of original, relevant and useful content. The most important thing you should consider is that almost all web users go online to look for information, not necessarily to go and buy something. People will love articles that are appealing and helpful. Keep in mind that, in the internet, content is still king and good quality content will not only build your credibility, it can also help you achieve a higher search engine ranking. By posting relevant and useful articles, you establish yourself as a credible expert in the field, making you a more dependable endorser of the product or service you promote. Establishing a good name is a good step in building up a dedicated consumer base. Dedicated customer bases are the life blood of affiliate marketers.

You must use every possible means on your website to motivate prospects not only to visit your site but also to click and proceed to the websites of the products and services you are promoting.

When you are creating your website, the possibilities are endless and are limited only by your imagination, originality, resourcefulness and resolve. You can always explore other ideas and adapt other strategies, which you think might help you become a high rolling affiliate marketer but not until you have a great website.

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Catapult Your Muscle Gains With Proper Post-Workout Nutrition

The post-workout period is without a doubt the most critical time to take advantage of proper muscle-building nutrition.

We'll define the post workout period as the 3 hours that immediately follows an intense workout. It is during this time when the body is most primed for nutrient absorption and the muscles will literally act like a sponge, soaking up everything you present them with.

By feeding your body with the proper nutrients from both whole foods and supplements during this all-too important time frame you will greatly increase your muscle gains and improve your recovery time.

Let's take a quick look at what needs to be accomplished after an intense workout:

1) Muscle breakdown must be minimized and the body must be put back into an anabolic, muscle-building state.

2) Blood sugar and glycogen levels must be restored.

3) Free radicals must be neutralized.

4) The muscles must be fed with proper nutrients to facilitate recovery and growth.

This can be accomplished by consuming 2 special "post-workout meals".

The first meal should be consumed entirely in liquid form. Your body is in a high state of stress, literally starving for nutrients, and you need to replenish this imbalance in the fastest way possible. A liquid meal will be digested quicker than any other and will allow your body to start rebuilding itself immediately.

This post-workout shake should ideally contain the following:

1) 30-40 grams of whey protein.
2) 70-80 grams of simple sugar. (Dextrose is a great sugar to use)
3) 5 grams of creatine.
4) 5-10 grams of glutamine. (Optional)

All of these ingredients should be mixed in water and consumed within half an hour of completing your workout. I would also suggest taking a high-potency multivitamin along with the shake. This simple liquid meal will go a long way in accelerating the muscle growth process and helping you to recover.

About 45 minutes to an hour after your post-workout shake, you should consume your second post-workout meal, which should come from whole foods. This meal should be rich in protein and high glycemic carbohydrates.

High glycemic carbohydrates are those that are broken down rapidly into the bloodstream. Some examples include, potatoes, white rice or rice cakes. Here are a couple of examples of what your second post-workout meal might look like:

1) 6oz steak, 1 potato, 1 glass of orange juice
2) 1 can of tuna, 100g rice cakes, 1 glass of grapefruit juice

This meal will continue to provide your starving muscles with the nutrients they require in order to synthesize new muscle tissue and restore glycogen levels.

After this second meal there is still about 2 hours or so to take advantage of as best you can. Your goal in this 3-hour window is to consume as much high quality protein and high glycemic carbohydrates as you can.

Most lifters highly underestimate the value of the post-workout period and hinder their gains as a result. One of the biggest mistakes you could possibly make would be to ignore the value of this 3-hour period and to slack off on your protein and carb intake.

Treat the post-workout period with respect and prepare for a noticeable boost in your muscle size and strength gains.

There are also 3 other highly important times throughout the day to pay special attention to the foods and supplements that you consume.  to find out what they are, and how to properly approach these periods for the best possible results.

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50 Ways To Lose Weight & Stay Healthy

Losing weight and staying healthy can be very challenging. Staying on track and achieving your goals takes a lot of will-power and determination.

To keep yourself focused on reaching your health and fitness goals, it's good to constantly remind yourself of the positive steps needed to be successful.

The following is a list of 50 simple ways to help you stay healthy and lose weight by Simon Lovell, author of the highly acclaimed Lunch Box Diet. Print this list out and pin it to your wall. This way you'll have a constant reminder of how to stay on track and achieve your goals.

1. Go for a walk every day
2. Eat moderately sized meals and have healthy snacks in between them
3. Throw away your old "fat" clothes when you are too slim for them
4. Add vegetables to your meals
5. Eat a healthy breakfast every day
6. Don't eat until you are full, save some room
7. Don't listen to negative self-talk
8. Cut back on caffeine and alcohol
9. Weed out calories you have been overlooking – dressings, condiments, sauces etc.
10. Get enough sleep every night
11.  Substitute fatty foods with low-fat alternatives – e.g. low fat milk, low fat yoghurt
12. Leave the car at home – Cut out short car journeys and walk or cycle instead
13. Drink lots of water
14. Never miss meals
15. Get support from your friends
16. Set realistic goals and don't be over-ambitious
17. Educate yourself on healthy eating practices
18. Stretch your body every morning
19. Build your muscles to burn calories
20. Never starve yourself
21. Be a chef and create your own healthy dishes
22. Eat whole grains – replace white bread, pasta and rice with their whole grain counterparts
23. Learn to love vegetables
24. Exercise with friends or join a keep fit group
25. Stick to a regular eating schedule
26. Explore new physical activities
27. Don't be a couch potato
28. Choose fruit for dessert
29. Make a healthy grocery list before shopping
30. Cut back on added fats and oils in cooking and spreads
31. Cut out fried foods
32. Control your cravings through NLP or hypnotherapy
33. Laugh a lot and be happy
34. Treat yourself when you make good progress
35. Take up swimming
36. Share your meals when eating in restaurants
37. Don't drink fizzy drinks like Cola and Pepsi
38. Cut back on salt
39. Opt for lean meats rather than red meats
40. Try eating some vegetables raw
41. Take baby steps and make dietary changes gradually
42. Eat a balanced diet and don't focus on just one type of nutrient
43. Replace fatty snacks with healthy alternatives – no more chocolate bars and crisps; buy rice cakes, dried fruit and cereal bars instead
44. Don't give up if you're not getting results as fast as you'd like – stay healthy and the results will come
45. Get advice from a professional nutritionist
46. Join a health and fitness message board and discuss your goals with other like-minded people
47. Relieve your stress; relaxation is key to good health
48. Read labels before buying groceries
49. Avoid fad diets and crash dieting

Write your goals down on paper and hang them on your wall

Keep this list nearby and read it every now and then to keep yourself on track. Whatever you health, weight and fitness goals are, I wish you the best of luck.

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The "Core In Four"

As you begin to pass the beginner stage and you develop greater and greater core and abdominal strength and endurance, you are going to reach a point where you absolutely must add new exercises in order to keep your body "off guard."

Of course, you should never forget about the fundamentals. As the great Packers coach Vince Lombardi once said, "Fundamentals win it." However, after you've been repeating the same abdominal exercises and abdominal workouts over and over again, your nervous system adapts.

When your nervous system adapts to your workout program, that coincides with what's commonly known as a "progress plateau." You stop getting stronger, you stop gaining endurance and you stop getting leaner.

That's the signal to change to a new abs and core routine. More importantly, for even better results, you not only change your workout routine (ie, sets, reps, rest intervals, order of exercises and so on), you seek out totally new exercises that you have NEVER even done before!

Some people are at a loss as to what new exercise to perform... they simply run out of ideas. They're always shocked when I tell them that there are HUNDREDS of core and abdominal exercises. Dozens of them are fundamentals, and then there are HUNDREDS of subtle variations on those fundamentals. There is never a reason to get stale, get bored or stay stuck at a plateau.

That's where I come in. Abdominal and core exercises are my specialty and I've got hundreds of them in my bag of tricks. I'm going to teach you some of these lesser-known core conditioning exercises that you have probably never seen before, that will help you smash through any plateau like a sledgehammer through fine china!

Remember, fundamentals are important, so you might only do these new and unique, "esoteric" exercises for 2 or 3 weeks to break a plateau, although you could do them longer if you like the results. In any case, changing your program radically to keep your abdominal and core muscles guessing is one of the keys to continuous improvement and outstanding results

With this approach you are going to get both cosmetic results (having the "six pack abs" look) and functional results (increased static and dynamic stability in the abs and core, improved posture, better athletic performance and more efficient functioning of your entire body as a unit).

The program you're about to see includes some radically different and new exercises than what you're probably used to. When you look at some of the exercises, you may say to yourself that they don't look like "abdominal exercises." That is 100% correct. This is not an "abdominal" exercise program as much as it is a core conditioning program, although believe me, you will feel those abs contracting hard to stabilize your body!

This program works well as a transition between more traditional (fundamental-based) programs, not to mention it will be a welcome dose of variety which will relieve you of the boredom of the same old, same old!

 

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David Grisaffi's "Core In Four" Abdominal Workout Program

Exercise	Sets	Reps	Intensity	Tempo	Rest
A1 Swiss Ball Lateral Roll	2-4	5-8	Body weight	3-3-3	60 sec
A2 2 Arm Pump	2-4	6-8	Body weight	slow	60 sec
A3 Dumbbell Arm Bar	2-4	5-7	-2	slow	60 sec
A4 Swiss Ball Forward Roll	2-4	4-6	Body weight	3-3-3	60 sec

"Core In Four" Abdominal Exercises

(A1) Swiss Ball Lateral Roll:

 

Note: This exercise requires a Swiss ball and a dowel rod

The supine lateral ball roll is an excellent integrative exercise that will challenge anyone - even athletes and advanced exercisers.

Position: Sit on the ball and gently rollout so that your trunk is parallel to the floor. The ball should support your head and shoulders. Your feet should be shoulder width apart. Place a dowel rod across your chest and grip it with your palms up.

Movement:

1. Slowly slide your right should blade off the ball, keeping the dowel rod parallel to the floor and your hips in a neutral position (do not let your hips drop). As you partially roll off one side of the ball, you will feel the opposite side of your waist and core musculature strongly contract to stabilize your body.

2. Slowly return to the middle position.

3. Gently slide your left shoulder blade off the ball and hold for the allotted time (3 second count).

4. Repeat to roll left and right on the ball for the desired number of reps

(A2) 2 Arm Pump:

The 2 arm pump develops many muscle groups, including the entire core. It also develops flexibility at the same time. The 2 arm pump may look a bit like a dive bomber push up or a hindu push up. It is similar, but if you look closely, you can see that it's not the same.

This movement is like a push up into a low back extension, then the hips are lifted, then the hips are dropped, the chest is dropped to the floor, and the movement is repeated.

Position: Lie flat on the floor or exercise mat with your hands flat and pointing forward next to your body at shoulder level.

Movement:

1. Gently draw in your belly button to activate your core stabilizing muscles. Slowly push up your chest and arch your back with your head up looking forward. Your lower body should remain in contact with the ground.

2. Slowly push back and elevate your hips toward the ceiling. You head will come down and you will be in a push up position with your pelvis up.

3. Slowly return to the first position and repeat for the prescribed number of reps.

(A3) Dumbbell Arm Bar:

 

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Note: This exercise requires a dumbbell or weighted object.

The dumbbell arm bar (or "arm bar roll over") improves stability in the shoulder girdle and is great for balance.

Position:

Lie on your back with a dumbbell in one hand. Place the other arm at 45 degrees to the body toward your head. The dumbbell arm is pointed toward the ceiling.

1. Slowly raise the dumbbell from extended to your side to arms length over your chest.

2. With dumbbell at arms length over your body, slowly roll over onto your side (roll toward the open arm side).

3. Cross over your dumbbell side leg, while still keeping your dumbbell arm up toward the ceiling.

4. Roll back over to the starting position and repeat for prescribed reps

(A4) Swiss Ball Forward Roll):

The swiss ball forward roll is a compound exercise involving many muscles and joint structures. It allows you to integrate full body movement while maintaining good form. (note: the dowel rod is not a requirement - it is being used to illustrate proper spine position.)

Position: Set your forearms just below the top of the ball.

Movement:

1. Gently draw your belly button in toward your spine to activate your transverse abdominis, which aids in stabilizing your pelvis and lumbar spine.

2. Slowly roll out on the ball until you are fully extended. Make sure your arms and hips move together. Make note of when your rectus abdominis starts to contract strongly. This is your stabilization threshold: do not extend any farther. Use this to determine distance as a benchmark for improvement.

3. Repeat for the prescribed number of reps.

"Core In Four" Abdominal Workout Tips:

This routine should be performed every other day (three workouts a week). Don't let the looks fool you - it is more challenging than it appears! Remember to focus on form first. Master the exercise form first before adding weights or reps.

This program was originally designed for my baseball players and other throwing athletes to improve performance and conditioning. A pleasant side effect they all noticed was better muscle development in the abdominal and waistline region! In my opinion, there's nothing better than being more functional and becoming a better athlete while improving the way you look at the same time!

Being that this core program was created for highly conditioned athletes, it was set up as a circuit (sometimes known as a "giant set"), which means all four exercises are done one after another non stop.

This makes it an advanced and highly challenging program, however, if you're a beginner or intermediate (I'm assuming most of my readers are not elite athletes), you can still use this workout. All you have to do is rest 60 seconds between exercises as indicated in the chart above.

 

If you ARE an athlete or you're highly conditioned, then do this routine with all four exercises in a row (no rest between exercises). Just remember, if you are a beginner, train like a beginner. If you are an athlete, train like an athlete. If you are advanced, train with advanced methods. Always individualize. Never copy someone else blindly.

 

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• Device Programming EPROM, EEPROM, FLASH Burner (Vpp 12.5V,21V,25V)


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No More Excuses: Diet and Nutritional Planning for 2008

Visualize this. You were just chosen to let world famous Fitness Model, Frank Sepe, shack up in your house while he does some local photo shoots in your area. His taxi is dropping him off at your door step step in 5 minutes! And, did I mention, he'll be relying on your kitchen and food supply...

The question is this. Is your kitchen prepared for your guest? Will he look inside your fridge and be impressed with your nutritional choices or will he cancel his photo shoot and call the Extreme Makeover Kitchen Gang leaving you embarrassed and humiliated of your kitchen which resembles the same fridge of the cast from America's Next Top Model!

In this article, I am not going to tell you what and why to eat. I am assuming you already know the importance and basics of bulking and cutting and have a plan to follow. In the article, we are going to discuss how to action-steps to executing your plan effectively in 2008.

Creating a Safe House

Before the new year gets too far in, we are going to revolutionize your kitchen. The plan is start stocking your kitchen as if you have professional bodybuilders, UFC fighters and professional athletes living in your house. No point in setting the standard low. If you wish to resemble the physique of a champion - then you better start living like one. The plan is to remove all foods not conducive to your goals and replace them with foods and replace them with a variety of better choices.

Let's face it. If the food is in your possession or located anywhere in your vicinity, you will eventually eat it. Don't kid yourself otherwise.

The key is to view your home as a 'safe house.' A place where you are free from all the temptations of fast food, finger food at socials, alcoholic beverages at parties, sweets at the girlfriends house, muffins at staff meeting and salty foods on poker nights. With all this temptation potential for sabotage, you need to create a safe house you can return to each night. Here's how to do it right for 2008:

The Fridge and Pantry Makeover

Just a few days ago, I bought myself a brand new stainless steel fridge! Compared to the one I bought at a garage sale for $25, this one is beautiful. It's even more beautiful when it's stocked to the brim with muscle building ammunition. Why am I telling you this? Because, for some reason, as soon as I owned this new fridge, I felt obligated to put it to good use. When it's empty, I almost feel inadequate of being called a man's man! If you don't plan on buying a new fridge for some extra motivation, my first advice, is to empty your entire fridge and do a complete over haul. Call your mom. Call your girlfriend. Call you wife. This fridge is getting a cleaning.

Don't be surprised if you are more motivated to parallel the cleanliness of the fridge with the cleanliness of the foods inside the fridge. Little changes can go along by adjusting your personal mindset.

Here's What to Dump in the Garbage

It would be easy to write out a Top 50 list of foods that you should avoid at all costs. However the reality is that this is rarely the cause for getting fat and not achieving your goals. There are actually very few BAD FOODS. I learned from an old university professor who said, "There's no such thing as good or bad food; there is only good and bad times to each certain foods." And yes, there are some foods that you should avoid at all costs but there is not a 'David Letterman's Top 10 List.'

However, I will lay down some guidelines that will give you a better chance of seeing your six-pack sooner than later. Eating some of these foods immediately after your workout will do little harm because they will be converted right into your muscles, but you will be better off leaving them on the shelves at the grocery store.

 

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GET RID OF THESE FOODS

SODAS AND JUICES - excluding or including can be the difference between skinny and fat. Go ahead and read for yourself on your next 'healthy' fruit juice the amount of sugar. You have two ingredients- sugar and water.

HIGH FAT PROCESSED MEAT - sausage, pepperoni, bacon and related foods are loaded with the type of fat that will shorten your lifespan, and are also loaded with sodium. Don't confuse these for good sources of protein.

FROZEN DESSERTS AND ICE CREAM - again, more sugar to transform your six pack into a keg.. Sugar and oil-laden sauces - whether it is ketchup, barbecue or horseradish sauce, the majority of nice packaged sauces are quick injections of spiced-up high fructose corn syrup.

You're better off spicing up your meals naturally without all the sugar and extra empty calories.

MOST PROCESSED FOODS - make sure your warning sirens go off when you see anything packaged in colorful wrappers, boxes, bags or containers. These foods promote 'healthiness' but fail to admit the degree of processing it went through. Do your own experiment - next time you are unsure of a processed food just take a look at the ingredient list. If you see more than 5 ingredients that you can not pronounce then you have to wonder what the heck you are putting in your body. Most of these foods have an exhaustive list of 'fillers' that preserve the shelf life and have nothing to do with nutrient value. Avoid this stuff at all cost!

CRACKERS - refer to the above but you get to choke down a mouthful of sodium too.

WHITE FLOUR PRODUCTS like white bread and bagels - manufacturers first remove the wheat seed's bran, its six outer layers, and the germ, which results in more than 75% of the vitamins and minerals being lost and over 95% of the fiber being lost. It gets worse. What little is left gets bleached in chlorine dioxide to give the bread a shelf life. It is further whitened by adding chalk, alum, and ammonium carbonate to make it feel and look more improved for the customer. An anti-aging salt that I do not even know how to spell or pronounce is added to the final stage.

A few synthetic nutrients are then added back into the white flour and labeled 'enriched,' but in reality there has been no real 'enrichment' of the original product, only deception and destruction. Did you know that rats will die within seven to 10 days after being put a diet of white flour?

BAKING SUPPLIES - more chemicals to wreak havoc on the human body.

POTATO CHIPS - a cumulative batch of chemicals to put an enormous amount of strain on the pancreas, which is forced to protect your body from these chemicals.

MYSTERY FOOD IN ROTTING TUPPERWARE CONTAINERS - even though Aunt Wilma makes a mean turkey dinner and has supplied you with leftovers until next Christmas, there is no reason to test its life span! Do an inventory once a week and chuck any foods that have exhausted their expiration date.

Here's What to Add to the Kitchen

Since your fridge is probably looking bare like your college days it's time to stock it up so that even Chef Pasquale would be very happy.

Again, this is not the David Letterman Top 10 list but it is a very good start to being fully prepared to having the ammunition required to build massive muscle.

 

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ADD THESE FOODS

BEVERAGES - Get ready to start drinking a lot of water. Invest in filtered water and avoid tap water if you know your local area comes from poor sources. Also, drink 2-3 cups of green tea a day for its high antioxidant profile and more than a handful of health reasons. Chuck the killer fruit juices and soda!

BONELESS CHICKEN BREASTS - If your budge permits, aim for free-range chickens (organically fed) as a the most superior choice. If you can not afford these regularly than go for the grain-fed, store-bought type because they carry minimal body fat.

COOKING SPRAY - Only buy the ones made from canola or olive oil

CHEESE - Typically the cheeses that have a stronger taste will serve more purposes. They have a better protein and fatty-acid profile and they provide more taste to your food. Cheese is higher in fat so use it in moderation and aim for a variety of cheeses, such as Feta, goat, Havarti, aged white cheddar and Parmesan.

DRIED FRUIT - This is a great source of easy calories. Just a small handful of some dried fruit has the same amount of calories as a large apple. If you're trying to gain weight, then dried fruit can work to your advantage, but if you are trying to lose weight then be very cautious.

Good sources are currants, dates, pears, mango, apples, and banana. Just don't eat the extra sweetened ones loaded with hydrogenated oils as an additive.

EGGS - Omega 3 eggs should always be chosen because they are laid by chickens that were fed a diet rich in ground flaxseed.

EGG WHITES - Egg whites can be a little pricey if you buy them in the cartons, but can save you the headache and mess of cracking and storing half your fridge with egg carton boxes.

Instead, buy a few cartons of pasteurized egg whites that are a great substitute to top off an omelet with some high quality protein. Egg whites are also great to throw into protein shakes, but don't be surprised if your significant other runs away because of wicked stink bombs.

EXTRA LEAN GROUND SIRLOIN - Always go for the leanest sources available. Your local grocery store should meet your requirements but feel free to venture down to a farmer's market and go for grass-fed beef freshly ground.

FRUIT - Always go for an assortment of colors and make sure your fridge is always stocked with fresh fruit. I typically shop for seasonal fruit from a quality perspective and cost perspective. If you can, go for local and organically grown produce.

Examples are apples, grapes, bananas, kiwi, raspberries, blueberries, strawberries, mango, oranges, tangerines, and pineapple.

GREEN TEA - Go for the one with out any extra flavoring or fillers. An organic green tea without any extra herbs is the best.

GRAINS - Here is some safe ammunition on the grain side: oats (not the instant oatmeal loaded with sugar), oat bran, whole flaxseed's, quinoa, whole barley and wheat bran.

LEAN TURKEY AND CHICKEN SAUSAGE - This is great to mix things up, and while you might not want to buy this all the time there is nothing wrong with the occasional street meat!

LEGUMES - Kidney beans, split peas, chickpeas and lentils are excellent sources of fiber and a great addition to your arsenal.

MEAT, POULTRY AND FISH - There are many exotic selections to choose from and the best advice I can give is VARIETY! Eat a wide assortment and do not limit yourself to one shopping center. Rotate your shopping trips to farmers markets, the super-size grocery store and smaller grocery stores. Each will carry a different selection of meats.

MIXED NUTS - These are easy calories and a great source of good fat to balance out your meals. The best sources are walnuts, almonds, cashews, pecans and peanuts.

SAUCES AND CONDIMENTS - There are many options that will enhance your taste buds while not counteracting the nutrient profile of the meal.
Here are some safe bets: pesto, salsa, curry sauce, tomato pasta sauce, balsamic vinegar, white cooking wine, red wine, raspberry vinegar and flavored flax oil.

SALMON -Genuine wild salmon is better than farmed salmon because you will benefit from its higher quality Omega-3 profile and absence of mercury and toxins.

SPICES - Here is where the fun comes in. You don't have to be a gourmet chef to know how to use certain spice combinations but it may take some experimentation. Consider this free food and customize your spices to your dish. Focusing on just some of the basics like salt, pepper, fresh garlic, basil, oregano, chili powder, and cinnamon will bring your food to life.

VEGETABLES - If you know which aisle the chips and cookies are better than where the fresh produce section is then we have some work to do. You should be able to pick your vegetables from your local food market with your eyes closed. This should be the one section in the grocery store you are more familiar with than any other. Here are your staples: spinach, broccoli, peppers, asparagus, tomatoes, mushrooms, onions, cucumbers, celery and carrots. Try and aim for the colors of the rainbow - the more variety the better.

Secret Tip When Grocery Shopping

You will notice that the majority of these foods are stocked on the periphery of the grocery store. While you are at the grocery store you will notice that your trek does not wander into the 'forbidden aisle.' These are the aisles full of the present and future physique challenged. Grocery shopping does not get easier than this once you discover that the best foods are located in the produce and refrigerated section. Shop in the 'safe zone' to avoid the ambush of pre-packaged food and processed carbs, sugar and bad fats.

Don't forget to buy plenty of meal-sized Tupperware containers, plastic bags, a lunch bag, some 1L water bottles and perhaps some plastic cutlery. This will help you prepare your meals in advance.

Create a Nutritional Plan and Follow It

Have you heard of the saying, "Make your plan and than work you plan." It's quite powerful of taken seriously and applied wholeheartedly. Once you have decided on the plan, right for you, stop surfing the Internet, stop chatting on forums, stop trying to 'perfect' it and simply follow what you have.

Your biggest obstacle will be keeping a 90% adherence to the program. Commit to following the program for at least 90% of the time. That means if you are eating six times a day, you will be eating a total of 42 times per week. 90% com pliancy means you don't mess up more than four times in the entire week! Puts a new perspective on why you might have not succeeded the past few years...

One of my nutrition mentors reminded me to not judge a program until I have followed it to 90% com pliancy and for at least 4 weeks straight. Anything less, is too short to come to any conclusions of whether it was a good or bad plan. Don't play the blame game and try out a new nutrition plan for one or two weeks and then quit and say you didn't get results because 'it wasn't working!'

Replace Old Habits With New Habits

Habits are basically like automatic behaviors. I will be the first to admit that breaking bad habits and forming new habits is not easy at all. If it were, you would have no financial problems, perfect relationships, a healthy body and you would be rocking this world!

The 'sick-cycle' is the term I use to describe the continuous cycle of poor choices. When we continue to make choices that lead to the same dead end, we are in the midst of a sick cycle.

It's interesting how you have probably tried to break an old habit by doing the same thing over and over but expecting a different result. Isn't is foolish? Why can't we see that trying to write a different ending to a story by mentally writing a different story in our minds just does not work and it will never work!

Creating new habits to transform your body into a Greek-God or a Greek-Goddess is not easy and will require you to assess which habits in your life need to be destroyed. But you probably already know what habits are destroying your progress. Knowing what to do is not enough. In my opinion, YOU DO NOT TRULY KNOW ANYTHING - you might have talked about it - UNTIL YOU actually EXPERIENCE AND LIVE IT!

 

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HERE ARE SOME PRACTICAL TIPS
TO HELP YOU CREATE NEW HABITS:

1. Post your meal plan on the fridge. If in 2006, you simple kept your nutrition plan in your 'head' then replace this with a new habit - put it in a visible place where you can see it every day and reminded EXACTLY what to eat. Obviously, the kitchen will be the most practical spot.

2. Prepare your meals in advance. Instead of waking up causally each day without enough time in the morning to take your food to work, set aside a time in the week where you create all your foods three or four days in advance. Make your life as easy as possible. I suggest coming up with a set time each week where you designate a few hours to preparing all your meals and than freezing them until you need them.

3. Buy a cooler and Tupperware containers. Having the right equipment will force you to eliminate the excuses. Buy enough Tupperware containers so that you can separate all your foods and organize them nicely. Sure this might sound extreme to the general public but I assuming you are sick and tired of looking like the general public! I don't know any professional bodybuilder or fitness model who does not travel with a cooler. I have no alternate solution to suggest anyways. How the heck are you going to eat three or four meals away from home if you do not pack them in a cooler? Hey, did I mention - get a cooler!

4. Buy your supplements in bulk. How often have you run out of supplements which results in sabotaging your diet plan for a day or two. Mentally, having a stack of supplements sitting on my counter top reminds me of my goals each day and that I have the tools to succeed. I have no excuses if I am in a rush and need to mix a protein shake. From a financial standpoint, making a commitment to buying a certain volume of supplements in advance tells yourself that you are committed and not going to waste your hard earned money by quitting.

Failing to Prepare Is Preparing To Fail
I could not agree more strongly with the late Benjamin Franklin, "Failing to prepare is preparing to fail." Eating without a program is like building a house with out a blueprint. How will the final product look - if a final product is even achieved?

When I refer to meal plan, I'm referring to all the specific details of an nutrition plan. I'm referring to the overall calories, amount of carbs, amount of protein, meal frequency, food selection etc . These details must be pre-planned before you even start! Yes, this is a true plan. How much easier will it be to maintain your focus every time you wake up each morning? Having a plan to follow leads to one simple task - work it and execute it!

Decide To Be Successful and Take Responsibility.

I learned this philosophy from the Australian strength coach Ian King. It goes something like this:

"You are getting everything you deserve right now based on the person you are being and the decisions you have made. You will continue to get the same thing if you continue doing the same thing. You will not get a different result unless you become a different person by habit and action."

This philosophy has seriously impacted me - everything you have in life is exactly what you deserve to have and everything you want to have.

POWERFUL!

Jim Rohn, one of the world's greatest personal development coaches constantly preaches passionately on this topic and has this to say.

"You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of. You don't have charge of the constellations, but you do have charge of whether you read, develop new skills, and take new classes."

Brad Sugars, an Australian entrepreneur and wealth/business coach, describes an excellent picture of this philosophy of taking responsibility. It is a very clear and accurate portrayal of the difference between taking responsibility (described as playing above the line), and avoiding responsibility (playing below the line). Observe the words 'victim' correlating with playing below the line, and the words 'victor' correlating with playing above the line.

Which line do you play in? It is much easier to play below the line, especially when our society reinforces this attitude.

Do you think that the best way to fulfill your potential for 2008 is by blaming someone else? Does this way of living allow you to reach your full potential? Never!

THIS IS A GUARANTEED WAY OF ALLOWING SHORT TERM RELIEF BUT THE DOWNSIDE IS THAT IT LEADS TO A LONG TERM SPIRAL DOWNWARD OF NEVER GAINING CONTROL OF YOUR LIFE AND NOT TRULY REACHING YOUR POTENTIAL.

So whatever body you are living in now - maybe it's too thin, too big, too soft, too flabby, not tight enough, not strong enough and so forth - you are responsible for transforming your body for the better, if that is truly what you desire.

Make 2008, not only the year that you master your meal plan - but the year that you stick to your resolutions and create a new body and a new life!

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