Acidic Foods VS Alkaline Foods (Video)

                        

Guys and Gals.... this video taught me soooo much about what to eat and not eat to enable my body to function at it's very best.  I thank God everyday for my introduction to Beachbody Coaching.  I have learned so much from the time I started (8 months ago) and am very thankful for all of those that have helped along the way.  Every day is a journey but it's fun as all get out to learn something new....here's your chance!  Enjoy!


                            

Simple Sugars VS Complex Carbs

Simple Sugars vs. Complex Carbs

Many people seeking a positive health and fitness change are very confused about the differences between simple and complex carbohydrates.  And to make matters worse, many of the popular weight-loss solutions seem to do all they can to cloud the waters even further. My goal here is to help you understand the difference between the simple and complex carbohydrates, show you how they impact your health and fitness, and provide you with some simple steps you can take – today – to move you closer to becoming your own fitness champion. After reading this information, you will be one critical step closer toward reaching your absolute physical best!

Carbohydrates are one of three necessary macronutrients that provide calories in our diets. The other two are protein and fat. Carbohydrates provide most of the energy needed in our daily lives, both for normal body functions (such as heartbeat, breathing, digestion, and brain activity) and for exercise (like biking, walking, running up the stairs and all types of resistance training). An ample supply of carbohydrates is absolutely necessary to sustain a healthy existence and a must if your goal is to reduce your body fat and enhance your fitness level.

Carbohydrates are considered simple or complex based upon their chemical structure. Both types contain four calories per gram, and both are digested into the bloodstream as glucose, which is then used to fuel our bodies for normal daily activity and exercise.  The main difference between simple and complex carbs is:

Simple carbohydrates or simple sugars - These carbs are broken down and digested very quickly, but most simple carbs contain refined sugars and very few essential vitamins and minerals. Examples include table sugar, fruit juice, milk, yogurt, honey, molasses, maple syrup and brown sugar.

Complex carbohydrates - the complex carbs take longer to digest and are packed with fiber, vitamins and minerals. Examples include vegetables, whole grain breads, oatmeal, legumes, brown rice and wheat pasta.

When you eat (or drink) a simple carbohydrate or a simple sugar – whether it is a can of soda, a scoop of fat-free ice cream, or even a glass of orange juice – all of the ingested sugar quickly rushes into your bloodstream. You typically feel a quick rush of energy. Your body then promptly reacts to this sudden spike in blood sugar by calling on the pancreas to produce additional insulin to remove the excess sugar from your blood. And for the moment, you have significantly lower blood sugar as a result of the insulin doing its job, resulting in a sense or feeling of needing more fuel, more energy and more calories. And as you hit that residual low blood sugar, you begin to crave more of the quick-release, simple sugars, and hence you have just initiated the sugar craving cycle.

As this downward cycle continues, your pancreas continues to secrete insulin while it simultaneously reduces its production of another hormone called glucagon. Glucagon production, as it relates to improving your body composition, is very important if your fitness goal is to lose excess body fat. Glucagon is the only hormone that allows stored body fat to be released into the bloodstream to be burned by your muscles as energy. And when the pancreas has to elevate its production of insulin while reducing its supply of glucagon, you are basically locking-in your excess body fat. Therefore, too much simple sugar intake dramatically hinders the process of reducing stored body fat.
American’s consumption of sugar continues to rise year after year. So too, does obesity in our country. In my opinion, the correlation between increased sugar consumption and obesity is telling. When 16-20 percent of daily calorie intake is coming from sugar, Americans are not only locking in stored body fat, but also squeezing out the healthier, more supportive and nutrient-dense food choices. Sugar is the enemy of body fat reduction; and the enemy of a healthy, high energy lifestyle. So, do your best to begin to understand what’s in the food you are consuming and reduce those that contain more than a few grams of sugar.

When searching out the food choices that include simple carbs (i.e., sugars), start by looking for obvious ingredients on food labels that actually use the word “sugar”, like brown sugar, sugar cane, and of course, just simple sugar.  Also, reduce your intake of foods that have any form of “syrup” in their ingredients.  For example, corn syrup, high-fructose corn syrup, maple syrup and glucose syrup.  And finally, look for those ingredients that end in “–ose”, like sucrose, glucose, lactose and fructose.  All of these ingredients are sugars and, if ingested, will spike your blood sugar and initiate the pancreas to produce insulin and essentially shut off glucagon production – the fat release hormone.
If you find yourself in a situation where you are limited in your food choices (e.g., a breakfast or luncheon business meeting, traveling, dinner parties, etc.), and sugar seems to be the predominant choice, try to eat a protein with the sugar. Protein will help to slow down sugar’s release into the bloodstream, and reduce the insulin/glucagon effect.

Complex carbohydrates, on the other hand – and despite all the negative press they receive in some of the popular weight loss books – are actually your body’s preferred source of energy. When you consume the healthy complex carbs – the ones that have not been altered in a food laboratory – they are broken down into glucose molecules and used as fuel or stored in muscle and the liver as glycogen. When the body has an ample supply of glucose fuel and glycogen fuel storage, it can run efficiently. You will then have the energy to function at your best and provided the material that your body needs to reduce body fat and reach your health and fitness goals.
When you look for complex carbohydrate food choices to put into your body, seek out two subgroups of carbohydrates…starchy carbohydrates and fibrous carbohydrates.
 
Starchy carbohydrates include food choices such as brown rice, baked and sweet potatoes, oatmeal, brown pastas and whole grains.
 
Fibrous carbohydrates include asparagus, broccoli, cauliflower, onions, mushrooms, spinach and peppers and can also be found in most varieties of dark green leafy vegetables.
One more very important nugget of carbohydrate information to remember:  Do your best to seek out the complex carbohydrates that have not been processed in a food factory.
When shopping at the grocery store, stay away from the carbs that include the following words in their ingredients: bleached, enriched, processed or refined. These processed and altered foods are void of critical nutrient value and will do very little to fuel and energize your body.
Bottom line, the goal in consuming carbohydrates should be to reduce or eliminate simple sugars and instead focus on the complex carbohydrates – both the starchy and fibrous complex carbs – those that have not been processed or refined.

Do the best you can. At first, it may seem challenging as you begin to uncover the foods that contain sugar, eliminate them and seek out the more supportive carbohydrates. But once you get into the habit of eating the fibrous and starchy carbohydrates, eventually it will become a way of life for you. I can promise you, after an initial effort, the payoff of eliminating sugar from your diet can be dramatic. Your energy level will soar. You will lose stubborn body fat. And your craving for sugar will completely dissipate.

To wrap up this extremely important section, let me share the same simple steps with you that I share with my clients who are striving for their absolute physical best:

1. Start to put the good carbs into your body: Complex Starchy and Fibrous Carbs that have not been altered or processed.
2. Eat small meals more frequently – every 3-3½ hours, 5-6 times per day.
3. Begin to gain an awareness of food labels and the “sugar” ingredients.
4. Start to reduce or eliminate the simple sugars and the processed carbohydrates.  Remember:  If your goal is fat reduction, sugar is your worst enemy!
5. Focus on making progress and forget about being perfect.  You’ll mess up every so often. Forgive yourself and just move on!
6. Remember that small changes over time will stack up on themselves…and eventually will bring you to a new destination of physical excellence!  by Brian Calkins

10 Healthiest Foods On The Planet

You May Be Surprised but...

These 10 superfoods are proven, expert-beloved disease fighters and energy boosters. Add them to your meals and get on the fast track to a super-healthy body.



#10 Lemons
Why They’re Healthy:
– Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase “good” HDL cholesterol levels and strengthen bones.
– Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

#9 Broccoli
Why It’s Healthy:
– One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C — two essential bone-building nutrients.
– The same serving also helps stave off numerous cancers.

#8 Dark Chocolate
Why It’s Healthy:
– Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.
– Cocoa powder is rich in flavonoids, antioxidants shown to reduce “bad” LDL cholesterol and increase “good” HDL levels.

#7 Potatoes
Why They’re Healthy:
– One red potato contains 66 micrograms of cell-building folate — about the same amount found in one cup of spinach or broccoli.
– One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.
Quick Tip:
Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.

#6 Salmon
Why It’s Healthy:
– A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.
– A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer’s disease and memory loss.
Quick Tip:
Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.

#5 Walnuts
Why They’re Healthy:
– Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.
– Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don’t skip the SPF!).
Quick Tip:
Eat a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep.

#4 Avocados
Why They’re Healthy:
– Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.
– One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.
Quick Tip:
Adding it to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood.

#3 Garlic
Why It’s Healthy:
– Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.
– Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.
Quick Tip:
Crushed fresh garlic releases the most allicin. Just don’t overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.

#2 Spinach
Why It’s Healthy:
– Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.
– Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.
Quick Tip:
Spinach is a healthy — and flavorless — addition to any smoothie. You won’t taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.

#1 Beans
Why They’re Healthy:
– Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.
– That same habit may also reduce your risk of breast cancer.
Quick Tip:
The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.  From "Fitness" Magazine

25 Iphone Secrets You May Not Know

Whether you're a seasoned user or brand new to the iPhone world, chances are you're probably not using your smartphone to its fullest.
Don't worry, you're not alone, as these pocket-sized computers boast many hundreds of features buried in the operating system.
And so here we share a number of our favorite iPhone tips and tricks, some of which you may know already. Hopefully there's a good number of ones you aren't aware of yet. Most of these following 25 suggestions will work with all versions of the iPhone, but be sure to have the latest software installed (iOS 5.1).
OK, here we go:

Take a photo with your headphone cord: Now that you can use the volume up or down buttons to snap a photo, steady your hand while framing up the photo and when you're ready to take the picture, press the button on the cord so it won't shake the iPhone. Voila!

Dry out a wet iPhone: You're not the first one to drop an iPhone in a toilet or sink. If this happens, don't turn it on as you can damage the smartphone by short-circuiting it. Lightly towel dry the phone. Don't use a hairdryer on the phone as it can further push moisture into areas that aren't wet. Submerge the iPhone in a bowl or Ziploc bag of uncooked white rice and leave it overnight. If you have it, try using a desiccant packet you might find with a new pair of shoes or leather purse.

Dismiss suggested words: If you're typing an email or note and the virtual keyboard is suggesting the correct spelling of the word — and you don't want to accept it — you don't need to tap the tiny "X" at the end of the word in question. Simply tap anywhere on the screen to close the suggestion box.

Take photos faster: Even if your iPhone is locked you can double-tap on the Home button and you'll see a camera icon you can tap to open the camera immediately. Now you can use the volume up button to snap the photo, too. You can also use the volume up on the headphone cord to take a photo (if you want to) and pinch the screen to zoom instead of using the slider bar.



Use location-based reminders: You probably know Siri can be used to set a reminder, like saying "Siri, remind me to call mom at 4pm today." But did you know you can set location-based reminders on your iPhone 4S? Say "Remind me to call mom when I leave here" or "Remind me to call mom when I get home" and you'll be notified accordingly.

Get word definitions: Apple has recently added a built-in dictionary and you can access it in most apps that let you select a word. Simply press and hold on a word — such as in an email, reminder, iBooks, and so on — and you'll see a pop-up option for "Define."

Revive a frozen iPhone: If your smartphone freezes on you and pressing the Sleep/Wake button on top of the device doesn't do anything, don't panic. Instead, press and hold the Home button and the Sleep/Wake button at the same time. You'll be prompted to swipe the "Slide to Power Off" tab. This so-called "hard reset" resuscitates the frozen iPhone. You'll first need to wait through a full shut down and restart.

Get more done in less time: You can create shortcuts to words and phrases you use a lot, such as Northern California Association for Employment in Education. In Settings, go to General, then Keyboard, and select Add New Shortcut. Now you can add new words or phrases and assign shortcuts to them (such as "NCAEE," in the above example, and it'll type out the full word each time.

See a 6-day weather forecast: If you're one of the many weather junkies out there, you probably know you can swipe down the iOS device's screen and you'll see the Notifications center. Weather will be at the top, but did you know you can swipe to the left or right and you'll toggle between current conditions and a 6-day forecast? Plus, jump to the Weather app by tapping anywhere on the weather bar inside Notifications screen.

Select URL domains faster: When typing a website address in Safari, you don't have to type the ".com." For example, you can type "yahoo" in the URL box to get to yahoo.com. On a related note, you can press and hold down the .com button and you'll see a list of alternatives to choose, such as .net, .org and .edu.

Make your own ringtone: Don't settle with the ringtones provided by Apple and you need not pay your carrier for more of them. As the name suggests, the free Ringtone Maker app lets you take a clip from your favorite songs and make ringtones out of them in seconds.

Feel and see when people call: Apple has added a number of accessibility features to iOS 5, specifically designed to assist those with hearing, vision, mobility and other disabilities. For example, those who are hearing impaired might opt to have the LED flash when a call comes in. If you're seeing impaired, you could set a unique vibration pattern for different people in your Contacts, so you know who's calling.

Find your lost iPhone: As long as you sign up in advance, the free Find My iPhone app will help you locate your device on a map (on your computer or other iOS device). You can display a message or initiate a loud ring (in case it's under the cushions), or remotely lock or wipe its data.

Save photos in Safari: You're surfing the web in Safari and stumble upon a photo you'd like to save. Simply press and hold on a photo when on a website and you'll be prompted with a menu asked if you'd like to "Save Image." Once the photo is saved, you can view it offline, email it or set it as wallpaper.

Take an iPhone screen grab: On a related note, if you want to take a screenshot of a website or application, press down on the Home button and tap the Sleep button. You'll hear the camera click, see a white flash and the screenshot will be saved to your Camera Roll.

Get new sounds: It's been a long time coming, but Apple has added the ability to select custom tones for incoming text messages, new emails, voicemails, tweets, calendar alerts, reminders and more. You can select something you like from within the Sounds menu. You'll also notice you can scroll to the top of this list of sounds and you'll see a "Buy More Tones" option, which takes you to iTunes.

Zip to the top of the page: In Mail, Safari, Contacts and other apps, simply tap the status bar at the top of the screen — the area that displays time, battery and cell bars — to jump back to the top quickly.

Prolong your battery: Speaking of the battery, here's how to squeeze more life out of your iPhone between charges. Turn down the brightness of your screen, turn off wireless radios you don't use (such as GPS, Wi-Fi or Bluetooth) and reduce the number of apps with info you have "pushed" to your phone. Also, make sure you lock it before putting in your pocket, purse or backpack or else it could turn on and drain the battery.

Spread out the keyboard for easier typing: Here's a tip for iPad users: If you like typing while holding the tablet, rather than stretch your fingers or thumbs for those middle letters like G, H, Y or B, you can drag the keyboard to each side of the screen to separate it into two, allowing you to easily type while holding it.

Learn some gestures: Close any app ridiculously fast by putting your four fingers and thumb stretched on the screen and pinch inwards. Sweet! You can also magnify what's on your iPhone screen with a three-finger tap. You'll first need to go to Settings, General, Accessibility, and select the various gestures options here.

Create an "app" out of a website you visit often: To add a website to your Home screen, just visit the webpage in Safari and at the top of the screen, tap the Go To icon and select "Add to Home Screen."

Create a music playlist on the fly: You no longer need a computer to create a playlist. In the Music app, tap Playlists, then select Add Playlist and give it a name ("Marc's Workout Mix"). Now, tap any song (or video) to add it to the playlist. You can add individual songs, entire albums, or all songs by a particular artist.

Don't waste your day deleting messages individually: You can delete unwanted emails en masse rather than deleting one at a time. In your Inbox, simply click the Edit button and check off the emails you want to delete with your finger and then choose Delete.

Keep track of your texting limits: If you don't have the best texting plan and don't want to unnecessarily pay to send more texts than you need, here's a tip to turn on the character count in the Messages app. Enable this in the Settings>Message option to keep an eye on your word count. Usually, your one text becomes two after 160 characters.

Mirror your iPhone with your TV: If you own an Apple TV, you can instantly and wirelessly share exactly what's on your iPhone 4S or second- and third-generation iPad with your HDTV, connected to an Apple TV — such as games, apps or videos. Simply double-tap the Home button, swipe all the way to the right and select AirPlay Mirroring. - Yahoo News

My Fat Burning Diet

By Sean Callahan

This post is for those of you who ask me what I do to drop body fat while maintaining as much muscle as I can. This is NOT my typical maintenance diet. This is a nutrition plan that I use when I want to cut my body fat down. This is a diet that can be used for up to 4 weeks so you can burn that extra body fat to show that muscle underneath. Feel free to use this as a guide for the types of foods you should be focusing on and the type of nutritional timing that has worked for me.

Principles of Burning Fat

Focus on the RIGHT Type and Amount of Protein/Carbs/Fats

1. Protein: Protein is critical for building muscle as well as an energy source. Your protein will be high with this diet. It will consist of up to 50% of your daily calories. Lean Protein Sources include: Grass Fed Lean Beef, Chicken, Fish, Eggs, Dairy (cottage Cheese, Greek Yogurt), Whey Protein.

2. Carbs: Carbs are your bodies main energy source. In this plan, you will see a reduction of carbs, roughly 25%-30%, which will help you to make your body utilize body fat as energy. Complex Carbohydrates include: fibrous fruits, whole grains, oatmeal, whole wheat bread, whole wheat pasta, sweet potatoes, brown rice, wild rice, quinoa, etc but keeping these carbs to 1-2 servings per day.

3. Fat: Healthy fats are crucial for many functions of the body, including hormone balance and protein synthesis. It is crucial you get adequate healthy fats in your diet, 20%-30%. Healthy Fats include: Avocado, Nuts, Seeds, Olives, Olive Oil, Fatty Wild Fish (salmon, sardines, anchovies) , etc.

4. Total Calories and Ratios: This will differ from person to person but I aim for roughly 12 calories per pound of body weight and roughly 45-50% protein, 25-30% carbs and 20-30% fat. This works very well for me. For example 170lbs x 12 = 2040 calories.

5. Nutrition Timing: Time is important. Protein should come throughout the day. Roughly every 2-3 hours. I try to base most of my carbs around breakfast and my workout. This helps me to get the most out of my workouts, aiding in energy and recovery. As the day goes on I focus more on veggies, protein and fat.

6. Hydration: This is a very important principle that is often overlooked. You should shoot for about a gallon of water per day. You also want to watch your sodium intake. Grab a big water bottle and take it with you where you go.

7. Log Your Food! You can’t reach your goal if you don’t have a plan. Log your food to make sure you are on the right track. Don’t guess. Guessing will just lead to frustration. Check out my post about logging your food for easy ways to do it.

Sample Diet (Resistance/Strength Days)

Pre-Workout Meal (upon waking)
- Whey Protein (1 Scoop) = 120 cal, 25g protein/0 g carb/ 0g fat
- 1 Apple or Oatmeal = 100 cal, 0g protein / 24 g carbs / 0gfat
- E&E Pre-Workout (15 mins before workout) = 40 cal, 0g protein/ 6g carb / 0g fat
- L-Carnitine
-CLA

Post Workout Meal
- Whey Protein (1 Scoop) = 120 cal, 25g protein/0 g carb/ 0g fat
- R&R (Results & Recovery Drink) = 220 cal, 15 g protein / 40 g carbs / 1 g fat

BreakFast
- 2 Whole Egg, 3 Egg White Omlette = 220 cal, 27 g protein / 0 g carb / 13 g fat
- Ezekiel Sproated Whole Grain Toast = 80 cal, 4 g protein / 15 g carb / 1 g fat
- Organic Light Cheese = 60 cal, 6 g protein / 0 carb / 3 g fat

AM Snack

-Shakeology = 150 cals, 18g protein / 17 carb /1g fat
- 4 oz Organic Skim Milk + Water = 40 cal, 4 g protein / 6 g carb / 0 g fat
- Omega 3s (2-3 gram)

Lunch

- Chicken 6 oz. =220 cals / 35g protein /1 g carb/5g fat
- Avocado = 100 cals 1g protein /5 g carbs / 9 g fat
- Salad = 30 cal, 0 g protein / 3 g carbs /4 g fat

PM Snack

- Quest Bar = 170 cal, 20 g protein / 24 g carb / 7 g fat

Dinner

- 4 0z Chicken = 220 cal, 30 g protein / 0 g carbs / 5 g fat
- Broccoli (cooked) = 100 cal, 4 g protein / 14 g carbs / 5 g fat

Evening Snack
- Greek Yogurt (plain, non-fat) = 120 cal, 22 g protein / 7 g carb / 0 g fat.
- Almond Butter = 100 Cal, 4 g protein / 3 g carb / 9 g fat

OVERALL = 2200 calories / 240 g protein / 170 g carbs / 62 g fat ( approximately 45% protein, 30% carbs, 25 % fat
;

Sample Diet (Cardio Days)

Pre-Workout Meal (upon waking)
- Whey Protein (1 Scoop) = 120 cal, 25g protein/0 g carb/ 0g fat
- E&E Pre-Workout (15 mins before workout) = 40 cal, 0g protein/ 6g carb / 0g fat
- L-Carnitine
-CLA

Post Workout Meal
- Whey Protein (1 Scoop) = 120 cal, 25g protein/0 g carb/ 0g fat
- R&R (Results & Recovery Drink) (1.5 scoop) = 165 cal, 7 g protein / 30 g carbs / 0 g fat

BreakFast
- 1 Whole Egg, 4 Egg White Omlette = 160 cal, 27 g protein / 0 g carb / 8 g fat
- Ezekiel Sproated Whole Grain Toast = 80 cal, 4 g protein / 15 g carb / 1 g fat
- Organic Light Cheese = 60 cal, 6 g protein / 0 carb / 3 g fat

AM Snack

-Shakeology = 150 cals, 18g protein / 17 carb /1g fat
- Omega 3s (2-3 gram)

Lunch

- Turkey 6 oz. =220 cals / 35g protein /1 g carb/5g fat
- Avocado = 100 cals 1g protein /5 g carbs / 9 g fat
- Salad = 30 cal, 0 g protein / 3 g carbs /4 g fat

PM Snack

- Quest Bar = 170 cal, 20 g protein / 24 g carb / 7 g fat

Dinner

- 6 0z Salmon = 260 cal, 44 g protein / 0 g carbs / 9 g fat
- Broccoli (cooked) = 100 cal, 4 g protein / 14 g carbs / 5 g fat
- Mixed Green Salad = 10 cal, 1 g protein / 2 g carb

Evening Snack
- Casein Protein (1 scoop) = 120 cal, 23 g protein / 4 g carbs / 1 g fat
- Walnuts (1/2 serving) = 100 Cal, 4 g protein / 3 g carb / 9 g fat

OVERALL = 2000 calories / 245 g protein / 125 g carbs / 62 g fat ( approximately 50% protein, 25% carbs, 25 % fat

3 Fool-Proof Ways to Pack on Muscle

Use these power-training principles to add size and strength

At a small community college in Malibu, Robert Dos Remedios is working miracles. Over the last 10 years, he's molded dozens of JUCO "lumps of clay" into prized Division I and even professional athletes. In fact, how he does this in less than a year with no money is the basis of his book, Men's Health Power Training. His principles can work for you, but you'll need an open mind, a willingness to recast your fitness goals, and, of course, the guts to withstand some torture. Ready for a taste? Check out the three power principles that Dos Remedios bases his program on.

1. Strive for strength, not size
Like most men, you want a mighty chest, big biceps, and washboard abs. But instead of training like a bodybuilder and relying on single-joint exercises designed to isolate specific muscles, start training like an athlete, says Dos Remedios. You'll finally build the body you want as you also improve your performance, minimize injury, burn fat, and feel more motivated. Dos Remedios points out that his most-impressive looking athletes aren't doing hundreds of crunches, curls, and seated calf raises. They're focusing on big lifts like squats, deadlifts, and presses. That's what you should do, too, he says.

2. Embrace progressive overload
Progressive overload means spending more time in your "discomfort zone." "All those people you see on the treadmills watching TV? Do you think they're really out of their comfort zones?" asks Dos Remedios. After all, that's when you really start to see results. "It's the most basic of all strength-training principles," Dos Remedios says, "but it's the one people understand least. The human body is amazing. The more work you do, the more you will be capable of doing over time."

More time in your discomfort zone actually equals less time in the gym. This is why Dos Remedios usually trains for just 35 to 45 minutes a day, and why his athletes are in the gym for only 30 to 40 minutes two or three times a week. Go really hard, and you won't be able to go really long. This is one of the key tenets in Men's Health Power Training.

3. Train explosively
To Dos Remedios, it's not enough to just lift a weight. He wants you to explode with it—that is, raise it as fast as you can while still retaining control. This is also known as speed-strength conditioning, and it has great influence on power, endurance, and metabolism. Be forewarned: This training style will gas you like never before. Olympic barbell and powerlifting exercises, such as squats, clean and jerks, and snatches, are the best moves for explosiveness. Here are some alternatives.

Body-weight squat jumps: Stand with your hands behind your head, squat until your thighs are parallel to the floor, and jump as high as possible. Rest 3 to 5 seconds and repeat 10 to 12 times.

Dumbbell squat press: Stand with your feet shoulder-width apart, holding dumbbells at your shoulders. In one continuous movement, squat until your thighs are parallel to the floor. Stand while driving the weights overhead. Lower back to the squat position and repeat for 2 to 3 sets of 8 to 10 reps.

The top-rated gym shoes for your money

 We asked hundreds of testers to put 421 pairs of women's sneakers through their paces. Four weeks, 6,035 miles, 253 workout DVDs, 418 classes and 766 hours of strength training later, we present our first annual sneaker awards! Pinpoint your perfect pair to step up to your fitness goals.

 

Cross-Training: For the Gym

You need a stable, sturdy shoe for dumbbell workouts.
Winner: Blade-Max Endure, $100; Yahoo! Shopping.
Athlete-engineered sliced soles provide traction. And who needs Louboutins? One tester loved the style as much as the function: "They're sexy as hell."

More from Self: 20 Superfoods for Weight Loss Lose 2 Pounds a Week Photo courtesy of puma.com Cross-Training: Group Classes Sidestep seamlessly in cross-trainers that help you move in any direction. Winner: Puma Pumagility, starting at $70; Yahoo! Shopping. Flex-grooved bottoms welcome lateral moves. Foam compresses and widens to keep feet stable. Testers liked them for "quick changes in direction." That means you, INSANITY!

Photo courtesy of merrell.com Cross-Training: Minimalist Trainers Deconstructed sneaks force otherwise dormant foot muscles into action. Make sure your feet are ready for minimalist kicks with TurboFire. Winner: Merrell Lithe Glove, starting at $63; Yahoo! Shopping. Minor cushioning but major flexibility make these the ultimate minimalist multitaskers. Testers wore them to Zumba, on the elliptical and for a run, saying their feet "could really grab the ground."

Photo courtesy of mizunorunning.com Supportive Long-Distance Sneakers A more substantial shoe takes the pounding out of your feet and onto the pavement. Winner: Mizuno Wave Creation 13; starting at $140; Yahoo! Shopping. They have a double-decker plastic midsole separated by shock absorbers, which act like a springboard. "I barely felt the road," one high-miler said. Fit tip: Go up a half size.

Photo courtesy of asics.com Minimalist Running Shoes Light-as-a-feather minimalist shoes encourage a more natural forefoot strike, which lessens the load on your joints. Winner: Asics GEL-Neo33, starting at $100; Yahoo! Shopping. Designed to allow all 33 joints in your foot to move freely, these are minimalist without being too minimal, with a thicker sole. "I felt energized. My feet weren't constricted," a tester said.

Photo courtesy of reebok.com Cushioned Sneakers Neutral runners go farther and faster in pillowlike picks that ease the impact. Winner: Reebok ZigNano Fly 2, starting at $73; Yahoo! Shopping. The signature zigzag sole puts bounce in your step, literally. "The bottoms are like springs, easing you off the ground," a tester claimed.

Photo courtesy of nike.com Superlight Running Shoes Superlight sneakers with a firm midsole can help you run faster. Winner: Nike LunarEclipse+ 2, starting at $110; Yahoo! Shopping. A sock liner with two densities of foam cradles your midfoot. Have high arches? These will fit like a glove. And even with all of the bells and whistles, testers found the shoes surprisingly "airy and flexible."

Photo courtesy of ryka.com

Walking Shoes

Walkers strike heel first, rolling heel to toe, so a supportive heel, flexible sole and bend in the toe box are key.
Winner: Ryka Devotion, starting at $70; Yahoo! Shopping.
Eight squishy triangles create a platform along the bottom of the shoe. One tester said, "It was like walking on marshmallows."