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http://www.fitstep.com/ unless otherwise credited.

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The Glycemic Diet - Does This "Heir-Apparent" to the Fading Low-Carb Diet Boom Hold The Key to Effective Fat Loss? Learn the facts about how the Glycemic Diet works, how well it works and if it's something that can help you drop your extra fat quickly.

With the popularity of the Atkins/Low Carb diet fading rapidly, it was only a matter of time before the next "big thing" came along to replace it. Enter: the Glycemic Diet.

The premise of the Glycemic Diet is simple: carbs are not the bad guys-it's the TYPES of carbs you eat that are most important.

What Is It?

The Glycemic Diet is based on a scale called the Glycemic Index. The Glycemic Index (or G.I. for short) charts how quickly a food is converted into sugar in the body. Foods that have a higher G.I. number are converted into sugar more quickly than foods that have a low G.I. number, based on a scale of 1 to 100.

For example, straight glucose (which is straight sugar) has a G.I. number of 100, whereas a whole grain like barley has a G.I. number of 27. Proteins and fats, which have neglible impact on blood sugar, are generally not listed on the Glycemic Index, only carbohydrate containing foods.

So why is the G.I. number important? Insulin is secreted by the pancreas in response to increases in blood sugar in your body. Insulin is the primary storage hormone in your body and is used to help get nutrients into the different cells of your body. When blood sugar goes up, insulin is released to bring blood sugar back down by storing the sugar until a normal baseline is reached.

The faster a food is converted into blood sugar (e.g. with high G.I. foods), the higher the blood sugar levels get and the more insulin is secreted by the pancreas to help the cells of your body absorb the sugar. Your blood sugar decreases and your pancreas stops sending out insulin.

It's a simple "stimulus-response" system that works to keep blood sugar levels in balance in the body.

Now, that's all well and good but how does that affect your fat loss?

First, when insulin is present in the bloodstream, the body is in STORAGE mode and will NOT release fat from your fat cells to burn. So while blood sugar and insulin levels are high, your body isn't burning fat.

Next, while your blood sugar is up, your body is using that blood sugar for energy instead of fat. Sugar is the preferred fuel for your body because it's metabolically easier to use. This is why if you eat a carb-containing food before training, your body is going to be using primarily the sugar from that food for energy rather than your bodyfat AND, since insulin and blood sugar are present, your body is in STORAGE mode, not fat-burning mode.

[Quick Lesson - put away the Gatorade if you want to burn fat during your workout! Sports drinks have a G.I. number very near 100!]

Now comes the REAL fat loss killer...

When you eat a high G.I. food and your blood sugar levels rise very quickly, your body doesn't really know how much insulin to send out so it sends out quite a lot and keeps sending it out. The result: soon your body has sent out TOO MUCH insulin and your blood sugar levels drop BELOW normal levels.

When your blood sugar drops below normal levels, you may feel dizzy, nauseous, and (the killer for fat loss) immediately hungry for sugary foods. This is a natural defense mechanism as your body wants to get your blood sugar back up into the normal range as quickly as possible!

But then the vicious cycle starts. When you eat the sugary food to get the levels back to normal, blood sugar goes up again and BEYOND normal levels, which sends insulin levels back up again.

How The Glycemic Diet Works:

The theory of the Glycemic Diet is to put a stop to this vicious blood-sugar/insulin cycle by focusing your eating on LOW glycemic carbs. When you eat low G.I. foods, the carbs are converted into sugar (the usable form in the body is called glucose) more slowly, allowing for a steadier release of that sugar into the body. The pancreas doesn't shoot out large quantities of insulin in emergency response, which means your blood sugar doesn't drop a lot soon after eating.

This "steady-state" nutrition allows your body to more easily access stored fat and to use that fat for energy rather than constantly relying on blood sugar. The bonus...you don't get nearly as hungry because your blood sugar levels don't drop far below normal.

Think of it this way...fat burning is like walking blindfolded on the deck of a ship (stay with me here :)). When insulin and blood sugar levels fluctuate constantly up and down, it's like walking on a ship in a storm that's rocking all over the place in the waves. You have to constantly react to changes in your balance and you're not going to get very far and definitely not in a straight line.

When you eat lower glycemic foods, it's like walking in calmer seas. Even blindfolded, you're going to be able to walk fairly straight and cover a lot more distance more quickly. You won't have to be constantly reacting to changes that keeping you from walking that straight line.

And that straight line is fat loss!

Another advantage of the Glycemic Diet is that it also focuses on including good amounts of protein, healthy fats and fiber in with the foods you eat. Protein, fats and fiber, while having the advantage of no glycemic response, also work to bring DOWN the G.I. number of carb-containing foods when combined.

For example, a rice cake (a typical diet food which has a G.I. number of 87) will spike your blood sugar quickly. But put some peanut butter on it and the number drops by 10 to 20 points.

There are times when a high blood sugar response is desirable though! The only time, quite honestly, is immediately following a workout. At that time, your body is primed to use all the nutrients you put in. A G.I. carb at this time can help your body recover by spiking insulin levels. Insulin, in addition to helping sugars get into cells, also helps other nutrients like amino acids (the building blocks of protein) get into cells, which is very desirable after a workout.

The Bottom Line:

The concept of the Glycemic Diet is scientifically sound (that means it works). This is not a "fad diet" even though it may come across like one in the media. Eating low glycemic foods for fat loss can have a positive impact not only your fat loss but on your mood and well-being in general.

Think of it this way...a diet that focuses on natural, unprocessed foods such as whole grains, quality lean proteins, healthy fats and lots of fiber, regardless of the media and advertising gimmicks and hype that are used to promote it, is going to be a very effective diet.

For more information on the Glycemic Index and the Glycemic Diet, please use the following links:

http://www.mendosa.com/gi.htm

http://www.glycemicindex.com/

http://www.prevention.com/topic/0,5768,s1-3-61-114-0-0,00.html

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Secret Training Tip #444 - Full-Range Calf Raises This simple bodyweight exercise will give you a contraction in your calves that has to be felt to be believed. No equipment required!

The calves are one of the most challenging muscle groups in the body to build. They are tough, resilient and painful to work. Those who genetically have them often take them for granted, but for the rest of us who have to fight for every inch of muscle in the lower legs, nothing is more rewarding than seeing the calves develop and grow.

When it comes to calf training, there is very little in terms of variety. Your basic moves are standing calf raises, seated calf raises and donkey calf raises. Everything else is basically just a variation of one of the three.

Until now...

Full-Range Calf Raises, which you are about to learn, are actually a variation that combines TWO of the three basic movements for the calves! It's an exercise that doesn't require extra weight yet still allows for very powerful stimulation of the calves, even in advanced trainers.

Please note, there will be pictures and a video of this exercise in action at the end of this article.

Why Is This Exercise So Effective:

To answer that question, we need to examine the biomechanics of the two calf movements we'll be combining: the donkey calf raise and the standing calf raise. I will explain each exercise and which parts we are going to take to use for the Full-Range Calf Raise. The next section will explain how we'll be combining them.

Donkey Calf Raises are done by placing the feet on a raised block, bending over at the waist and resting your arms on a solid object in front of you. Weight can be added directly over the hips either by using machines, having a partner sit on your back, or adding a hip belt with weight.

The primary benefit of the donkey calf raise lies in the stretch position. At the bottom of a standing calf raise, your calves are only getting stretched at the ankle. Since the Gastrocnemius (one of the two major calf muscles) also crosses the knee joint and ties in with the hamstrings, this stretching at the ankle gives you only part of the stretch.

When you are bent over at the waist in the donkey calf raise position, the position of the hip stretches the hamstrings, which also increases the stretch on the calves.

For the Full-Range Calf Raise, we're going to MAXIMIZE the combined stretch on the calves by starting from a completely bent-over position, like you are touching your toes while at the bottom of a calf raise. At this point, you are getting the MOST stretch on your calves that is anatomically possible.

Now we move to the Standing Calf Raise. This exercise is done in a standing position on a raised surface like a block or stair edge, lowering your heels then raising your heels using the calves.

The primary benefit of the Standing Calf Raise that we're going to exploit is the top, contracted position. When the body is upright and vertical and the legs are straight, your calves are able to achieve their peak contracted position.

But here's the hitch...your body needs help to achieve the ABSOLUTE peak contracted position. When you get to the very top of the exercise and achieve a strong contraction (especially when using extra weight or working on one leg at a time), the calves aren't quite strong enough to get to the VERY top position all on their own. They can get very close (and it sure feels like the top) but a little assistance at this point, rather than decreasing tension on the calves, will actually INCREASE the tension even further.

Now we're going to take the best parts of each of the two movements, maximum anatomical stretch and maximum anatomical contraction, and mesh them into one power-packed movement! You won't believe how this will exercise will pump up even the most "hard-to-build" calf muscles.

How To Do It:

The first thing to note here is that this an exercise that you need to FEEL working and concentrate on feeling working to get the best results. It is done slowly and deliberately, with pauses at the stretch and contracted positions. Simply going through the motions will get you nothing.

This exercise is done one leg at a time. Set up with the balls of your foot on a raised block (any raised surface such as a step or even a dumbell handle will work). Be sure you have something solid in front of you that you grab for balance and to adjust your body position (more on that below).

Now, keeping your leg as straight as you can, bend over as though touching your toes. Hold onto something solid for balance here.

Stretch your heel down as far as possible and stretch your upper body down as far as possible without bending your leg. This is the maximal stretch position for the calves (like I explained with the Donkey Calf Raise) and you should feel a very intense stretch. Hold this position for 5 seconds, sinking into the stretch.

Now, while staying in that completely bent-over position, very deliberately rise up as far as you can as though doing a bent-over standing calf raise, feeling the calves working hard from that maximum-stretch position.

At full extension of the ankle from the bent-over movement (the top of the bent-over calf raise) and WITHOUT releasing the tension in the calves, use your hands to "climb" the object you are using for balance and straighten up at the waist so you are now in a one-legged calf raise position. At this point, your foot position will look as though you are part-way through the standing calf-raise movement already. The key is to keep the tension on the calf as you straighten your body position.

From there, continue up to the full contraction of the calf by finishing the calf raise movement. Squeeze your calf as hard as you can. Feel the contraction? You're not done. At the very top, use the same object your're holding for balance to PUSH yourself up a little higher. Using this push takes up some of your bodyweight, allowing the calf to achieve the VERY maximum anatomically-possible peak contraction that I mentioned above.

Hold this position for at least 5 seconds, squeezing your calf as hard as you can. Lower yourself to the bottom position of the standing calf raise then bend over at the waist, using your hands to walk yourself back down. Get back into the maximum stretch position then repeat.

Do all of your reps on one leg then switch to the other leg. This allows you to keep full tension on the calf for the entire set.

This is a VERY intense exercise and doesn't require many reps to really get the calves pumped up.

Common Errors:

1. Moving too fast

Take your time as you do the movement to ensure your calves are getting maximum tension throughout the entire range of motion. This exercise is all about tension, not how many reps you can do or how much weight you can use.

2. Releasing the tension

This can happen when you are straightening up after finishing the bent-over phase. Be sure to keep the tension on the calf muscle as you straighten up. What makes the exercise so effective is that you are taking the muscle through its entire anatomical range of motion under tension the whole way.

3. Not emphasizing the stretch or contraction

Make a concentrated effort to get the maximum stretch at the bottom and the maximum contraction at the top.

For pictures and a video of this exercise in action, please click on the following link:

http://www.fitstep.com/Misc/Newsletter-archives/issue40-calves.htm

Conclusion:

If you're looking for a great bodyweight exercise to take on the road or something to really shock your calves, give the Full-Range Calf Raise a try. The look on your face as you do it will tell you all you need to know about its effectiveness...

This exercise is taken directly from my book "The Best Exercises You've Never Heard Of," a compilation of 53 of the most unique and powerful exercises you've NEVER heard of. If you're interested in learning more about these exercises, go to:

http://www.thebestexercises.com

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Training Equipment Review - The Forearm Bar Does this uniquely designed piece of equipment have the potential to quickly pack muscle and strength onto your forearms? Find out here.

Strong forearms and grip can make or break your training. If your forearms are weak, you won't be able to lift as much weight and you won't be able to hang onto bars or dumbells as long. That means lower overall strength and muscle development.

Also, large, vascular forearms make you stand out in a crowd even while you've got your shirt on! Powerful-looking forearms simply jump out and make people take notice.

The Forearm Bar, an innovative piece of equipment from the Monster Bar Company, has taken a very unique approach to forearm training: use leverage to maximize the tension on the forearms. Is this approach effective? Read on...

In the words of the maker of the Forearm Bar:

"The Forearm Bar off-sets the weight at 35 degrees and sets the hands at a seven degree angle. This allows you to stand and directly flex the weight for optimal range of motion resulting in substantially increased muscle concentration and forearm/wrist strength development. If you are currently using the barbell method, rolling up a weighted rope, using a tension controlled device or dumbbells to develop your forearms and wrist strength you're working with 50-60% efficiency."

To better understand the details of this review, click this link to see pictures and videos of the Forearm Bar in action:

http://www.monsterbars.com/forearm_bar_006.htm

So does the Forearm Bar live up to its claims? Here are my experiences with the bar:

1. The leverage mechanics of the bar definitely make the bar more effective in placing tension directly on the muscles of the forearms, even when in a standing position. With the unique design of the bar, the weight is located a few inches in front of the bar itself, allowing for a direct line of pull while in a standing position.

The benefit of this is dramatically increased forearm muscle activation without having to use as much weight, which means more muscle building for the effort you put in with less chance of injury!

2. The 7 degree angle of the handles is a more natural position for the wrists than a simple straight bar. One of the main problems with doing straight-bar barbell curls too much is in the forced supination (the position where your palms are facing up), which places stress on the wrist joints. Over time, this can lead to injury. The Forearm Bar, by angling the handles, makes the wrist curl and the bicep curl movement much more natural, giving you better results without wrist pain.

3. When doing bicep curls with the Forearm Bar, you are forced to grip VERY strongly onto the bar to keep the bar from rotating in your hand. The high-density foam padding on the bar handles allows you to really dig in and activate not only the biceps but the forearms as well. The position of the weight out in front of the bar helps to put more tension on the biceps than a standard curl. You're fighting not only the weight itself but the pull of the weights trying rotate down.

The benefit of this tension and gripping requirement is more focused bicep activation, increasing the efficiency of your workout. It also put a very different type of tension on the biceps - if your bicep training is stale, this bar will give it a good kick to get past a plateau.

4. The construction is commercial-grade...very high quality and able to take the toughest abuse. This bar will last a lifetime. The weight post on the bar sometimes did not rotate around to be directly in line with how I was holding the bar but I didn't find it affected the quality of the exercise at all. It was more of a visual thing than anything that actually affected the movements.

5. This bar allows for one of the best pre-exhaust supersets for forearms that I've come across, allowing a person to really push the forearms hard for faster results in forearm strength and muscle-building.

First, you do the standing wrist curl until you can't do anymore wrist curls. Then you immediately begin doing regular curls. The forearms are employed with gripping in the curl movement and are worked extremely hard as they are already fatigued from the wrist curls! The same technique can be used with reverse curls. While this superset works okay with a regular barbell, it really shines with the Forearm Bar because of the unique demands placed on the forearms during a bicep curl movement.

6. The Forearm Bar, by working with leverage, allows you to use less weight than with regular barbells and still get greater tension on the forearm muscles. This means less joint stress and more muscle-building tension.

Conclusion:

If you're interested in a very effective and versatile piece of training equipment that can be used for forearm and bicep training, the Forearm Bar is definitely something to add to your equipment roster. The Forearm Bar gives you a very strong pump in the forearms and the unique angles of the handles allows a more natural feel during the forearm exercises, making your hard forearm work more productive.

To learn more about the Forearm Bar, you can go directly to the Monster Bar company website at:

http://www.monsterbars.com/forearm_bar.htm

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Bodybuilding Products That SHOULD Be Invented Somebody has yet to fill in these "important" gaps in the bodybuilding product world. Enjoy a humorous look at products that will probably never grace any store shelves but really should.

If you've been training for any length of time, you know there are certain shortcomings in the products that are available at the moment. The following is a list of products that I think someone someone should invent. I think a person could make a million dollars with these ideas!

1. The Gasless Protein Shake

If you're familiar with the gastric rumblings that occur soon after taking a big protein shake, you know how popular this item would be. It will also keep those pesky Environmental Protection Agency people off your back with their "industrial emissions violation" warnings.

2. Bench Press Air Bag Shirt

For the bouncing bencher...helps prevent rib crackage. The air bag inflates automatically when it detects terminal velocity on the bar.

3. The Sweat Alarm

Most useful in a commercial gym, simply attach one of these to each machine. When the electrodes detect sweat left on a machine after a person is done and that person starts to walk away, a loud alarm goes off and pepper sprays them.

4. Self-Cleaning Spit Mirror

This mirror is most useful in front of the squat rack. When a set is done, sensors determine the amount of spit that has appeared on the mirror then sends a squirt of cleaner and a squeegee down the surface.

5. Lister-prot-ine

A combination of Listerine mouth wash and protein powder, this supplement leaves your mouthy minty fresh instead of tasting like nasty rotten milk. Your friends and loved ones will thank you for it!

6. The Smart-A** Weight Belt For The Dumb-A** Trainer With Optional Shock Attachment

Simply put on this belt and sensors with pre-recorded messages tell you in no uncertain terms when you're doing something stupid that you're going to hurt yourself with. The optional shock attachment works like the invisible fence shock collar you put on a dog to keep in in the yard. When you break form, the belt tells you what it thinks of you then sends a sharp shock up your spine. You'll never round your back over when doing squats again!

7. The Timer-Spray Fountain With Backwash Detector

Tired of people taking way too long at the water fountain when there's a line? Tired of people backwashing into it? Fix that with the Timer-Spray Fountain with Backwash Detector. If a person takes too long or if the fountain detects backwash, a spray of water shoots out at the person to make it look like they wet their pants. Curbs annoying behavior very rapidly!

8. The OverFragranced/B.O. Biohazard Shower

This machine operates much like a metal detector/electronic sniffer. As people leave the changeroom, the machine determines whether they're wearing too much cologne or perfume, if they've got rampant B.O. (or Beyond B.O.), or some eye-watering combination of both. Powerful jets of water immediately rinse the excess aroma away.

9. Barbell Curl Rack

This unique rack gives the barbell curlers an option instead of hogging the squat rack. Because it's just too hard to pick up that dang heavy bar all the way from the floor...

10. Ego Alert Siren

This clip-on attachment for barbells (most useful in the bench press) automatically detects the speed of the bar on the way down. If the downward velocity exceeds a certain pre-set limit, the Ego Alert automatically goes off, alerting everyone in the immediate 10 square mile radius that you're trying to use more weight than you should be. Also available: optional laugh track to discourage further Alerts.

11. Chicken Leg Filler Pants

Designed for those sporting the always trendy "riding-a-chicken" look, these pants for the "upper-body-only" trainer are stuffed with high-density foam padding to make your legs look proportioned to the rest of your body. Great for fending off attack dogs, too.

12. GPS Workout Enforcer

This gadget utilizes Global Positioning satellites and beacons attached to the equipment in your gym to track your location in the gym and remind you when you've been neglecting certain tiny, little nuisance bodyparts such as your entire lower body.

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If you do happen to take any of the ideas and run with them, you're certainly welcome to share the proceeds!

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