Table of Contents Foreword Chapter 1: Weight Loss Resolution Basics Chapter 2: Use Walks Chapter 3: Use Fruits Rich in Vitamin C Chapter 4: Switch Out Trans Fats for Healthier Fats Chapter 5: Reprogram Your Mind About Portion Sizes Chapter 6: Change Your Mind About Salt and Use Fresh Herbs Chapter 7: Change Your View About Whole Grains Chapter 8: Don’t Forget Water Chapter 9: Use Affirmations To Stay On Course Chapter 10: The Benefits of Maintaining a Healthy Weight Sample Content Preview Gain Muscles: Do Some Workouts When losing weight, gaining muscle can help. It is because fat will be burned to provide you the right you the right energy in which muscles require in staying alive. It’s interesting to note that a pound of fat requires only three calories while a pound of muscle needs 75-150 calories every day to work. Therefore, if you want to see results when losing weight, it’s imperative that you do workouts. You can consider any exercises or workouts. But, anaerobic and aerobic exercises are essential for your body to work harder. For better results, alter your exercise routines to maintain the stimulation of your body. Some consider weight loss programs just to do workouts. There are even others who enroll to a gym class. You don’t need to spend a huge amount of money when doing workouts. You can do workouts at your home. Just choose those exercises that will not require gym equipment. When doing workouts, take it seriously and stick on your plan. Learn to be motivated. Exercising regularly with consistency and commitment is a must. Do not make mistakes and expect for quick results like most people do. You have to take note that it also takes time to see results. Staying Motivated It is vital to accept that weight loss does not happen quickly. Losing weight is a journey in which you need to monitor your progress. With this, you will be able to see results while being motivated with your plan. Losing weight may be easy for some because of using magic pills. But, if you want to improve your overall health and maintain a healthy weight, then stay motivated and get going as this can make a difference. Chapter 2: Use Walks Synopsis Anyone can be able to lose weight depending on the intensity and duration of their walking as well as their diet. That is the reason why many experts advised overweight people to use walks as this can be a great part of their weight loss journey. However, this does not mean that you need to stop eating a healthy balanced diet. You still need to stick to your weight loss plan. Walking is just a bonus for those who want to see results in no time. Walking As a Bonus to Your Weight Loss Journey Some people say that physical activities like walking are not important when trying to lose weight. But, the truth is, using walks for your weight loss can help you arrived at your desired results. If you consider adding 30 minutes of brisk walking to your daily activity, you would burn about 150 calories daily. For you to lose a pound every week, you need to get rid of 500 calories each day. Of course, the more you spend your time walking and the quicker your pace is, you will be able to burn more calories. In order for you to be successful to lose weight through walking, you need to maintain the intensity of your exercise at a vigorous or moderate level. When it comes to weight loss, the longer you walk or the more intense you walking exercise is, the more calories you’ll burn. However, you have to take note that balance is essential. If you are new to physical activity and regular exercise, you can start at a low intensity and increase it gradually. Once you have succeeded in losing weight, you should not remove your walking exercises in your daily routine as this will help you maintain your weight. As a matter of fact, studies showed that people who are maintaining their weight for long term always consider regular walks. So, keep on walking and ensure to follow a healthy balanced diet. Guide On How to Use Walking For Your Weight Loss As mentioned earlier, walking alone will not help you lose weight successfully. You still need to consider eating a healthy diet as this can let you achieve all your weight loss goals. Most people who are trying to lose weight find it hard to stay on the course. Through this guide, you will be motivated in losing weight. 1. Keep Track on Your Diet The best key for you to avoid overeating is to keep on track on what you are eating. It may seem to be a simple task, but managing your diet can be challenging. If you don’t want to ruin your weight loss goals, then create a record of what you eat or drink. Keeping a record of the calories of your foods can also be a good idea. In this way, you will be able to maintain your weight.

Table of Contents A actin . . . . . . . . . . . . . . . . . . 3 active exibility . . . . . . 11 active stretching . . . . . . 18 aerobic activity . . . . . . . 26 agonists . . . . . . . . . . . . . . . 5 Alter, Judy . . . . . . . . . . . 41 Alter, Michael J . . . . 2, 41 Anderson, Bob . . . . . . . 41 ankle, range of motion of . . . . . . . . . . . . . . . . . . . . . . 57 antagonists . . . . . . . . . . . . 5 autogenic inhibition . . . . 9 B ballistic PNF stretching. . . . . . . . . . . . . . . . . . . . . . . . 21 ballistic stretching . . . . 17 Beaulieu, John E. . . . . . 41 benefits of stretching . 25 Blakey, W. Paul . . . . . . 41 books on stretching . . . 41 butter y stretch . . . . . . 51 C chinese split . . . . . . . . . . 38 circadian rhythms . . . . 34 clasped-knife re ex . . . . 9 collagen . . . . . . . . . . . . . . . 5 collagenous connective tissue . . . . . . . . . . . . . . . . . . . . 5 common stretching mistakes . . . . . . . . . . . . . . . . . . . 25 concentric contraction . 6 connective tissue . . . . . . . 5 contract-relax, PNF stretching technique . . . . . . . 21 contract-relax-antagonist-contract, PNF stretching technique . . . . . . . . 21 contract-relax-bounce, PNF stretching technique . . . . . . . . . . . . . . . . . . 21 contract-relax-contract, PNF stretching technique . . . . . . . . . . . . . . . . . . 21 contract-relax-swing, PNF stretching technique . . . . . . . . . . . . . . . . . . 21 contractile proteins . . . . 3 cooling down . . . . . . . . . 28 Cooper, Robert K. . . . . 41 counting during stretching . . . . . . . . . . . . . . . . . . . . . 32 CRAC, PNF stretching technique . . . . . . . . . . . . . . 21 Croce, Pat . . . . . . . . . . . . 41 D dierent types of exibility . . . . . . . . . . . . . . . . . . . . 11 dierent types of stretching . . . . . . . . . . . . . . . . . . . . 17 duration of a stretch . . 31 Dworkis, Sam . . . . . . . . 41 dynamic exibility . . . . 11 dynamic PNF stretching . . . . . . . . . . . . . . . . . . . . . . . 21 dynamic stretching . . . 17 dynamic warm-up stretching . . . . . . . . . . . . . . . . . . . 28 E early-morning stretching . . . . . . . . . . . . . . . . . . . . . . . 34 eccentric contraction . . . 6 elastic connective tissue 5 elastin . . . . . . . . . . . . . . . . . 5 elbow, range of motion of . . . . . . . . . . . . . . . . . . . . . . 56 endomysium . . . . . . . . . . . 5 epimysium . . . . . . . . . . . . . 5 extrafusal muscle fibers 7 F fascia . . . . . . . . . . . . . . . . . . 5 fascial sheaths of muscle . . . . . . . . . . . . . . . . . . . . . . . . 5 fascicles . . . . . . . . . . . . . . . 3 fasciculi . . . . . . . . . . . . . . . 3 fast-twitch fibers . . . . . . . 4 fixators . . . . . . . . . . . . . . . . 5 exibility . . . . . . . . . . . . . 11 exibility, factors aecting . . . . . . . . . . . . . . . . . . . . . 12 exibility, limiting factors . . . . . . . . . . . . . . . . . . . . . . 12 Frenette, Jean . . . . . . . . 42 frog stretch . . . . . . . . . . . 51 front split . . . . . . . . . . . . 38 G general warm-up . . . . . . 26 golgi tendon organ . . . . . 7 groin and inner-thigh stretch. . . . . . . . . . . . . . . . . . . 51 Gummerson, Tony . 2, 42 H Health for Life . . . . . 2, 42 HFL . . . . . . . . . . . . . . . 2, 42 hip, range of motion of . . . . . . . . . . . . . . . . . . . . . . . . 56 hold-relax, PNF stretching technique. . . . . . . . . . . 21 hold-relax-bounce, PNF stretching technique . . . 21 Index 60 hold-relax-contract, PNF stretching technique . . 21 hold-relax-swing, PNF stretching technique . . . . 21 I innervate . . . . . . . . . . . . . . 9 interdependency of muscle groups . . . . . . . . . . . . . . 33 intrafusal muscle fibers 7 inverse myotatic re ex . 9 isolation oered by a stretch . . . . . . . . . . . . . . . . . . . 29 isometric agonist contraction/relaxation. . . . . . . . 21 isometric antagonist contraction . . . . . . . . . . . . . . . 21 isometric contraction . . 6 isometric stretching . . . 19 isotonic contraction . . . . 6 Iyengar, B. K. S . . . . . . 42 J Jerome, John . . . . . . . . . 42 joint rotations . . . . . . . . 26 joints . . . . . . . . . . . . . . . . . . 3 K Kim, Sang H. . . . . . . . . . 42 kinetic exibility . . . . . . 11 knee, range of motion of . . . . . . . . . . . . . . . . . . . . . . . 57 Kurz, Tom . . . . . . . . . 2, 42 L Lala, Marco . . . . . . . . . . 42 lengthening reaction . . . 9 leverage oered by a stretch . . . . . . . . . . . . . . . . . . . 30 ligaments . . . . . . . . . . . . . . 3 limiting factors of exibility. . . . . . . . . . . . . . . . . . . . 12 lower back stretches . . 49 lumbar spine, range of motion of . . . . . . . . . . . . . . . 55 lying buttock stretch . 50 lying `V' stretch . . . . . . . 54 M McAtee, Robert E . . . . 43 mechanoreceptors . . . . . . 7 Mehta, Shyam . . . . . . . . 43 metabolic accumulation . . . . . . . . . . . . . . . . . . . . . . . . 36 Mira . . . . . . . . . . . . . . . . . 43 mitochondria . . . . . . . . . . 4 mobility . . . . . . . . . . . . . . 12 mobility, factors aecting . . . . . . . . . . . . . . . . . . . . . . 12 mucopolysaccharide . . . . 5 muscle fibers . . . . . . . . . . . 3 muscle spasms . . . . . . . . 36 muscle spindle . . . . . . . . . 7 musculoskeletal system 3 myofilaments . . . . . . . . . . 3 myofybrils . . . . . . . . . . . . . 3 myosin . . . . . . . . . . . . . . . . 3 myotatic re ex . . . . . . . . . 8 N neck, range of motion of . . . . . . . . . . . . . . . . . . . . . . . 55 neuromuscular junction 3 neutralizers . . . . . . . . . . . . 5 nuclear bag fibers . . . . . . 8 nuclear chain fibers . . . . 8 P pacinian corpuscles . . . . 7 passive exibility . . . . . 11 passive stretching . . . . . 18 perimysium . . . . . . . . . . . . 5 Peterson, Susan L. . . . . 43 plyometrics . . . . . . . . . . . . 8 PNF stretching . . . . . . . 20 post-isometric relaxation techniques. . . . . . . . . . . . 20 prime movers . . . . . . . . . . 5 proprioception . . . . . . . . . 7 proprioceptive neuromuscular facilitation. . . . . . . 20 proprioceptors . . . . . . . . . 7 psoas stretch . . . . . . . . . 52 Q quadricep stretch . . . . . 53 R ranges of joint motion 55 reciprocal inhibition . . . 9 reciprocal innervation . . 9 references on stretching . . . . . . . . . . . . . . . . . . . . . . . . 41 relaxed stretching . . . . . 18 relaxed warm-up stretching . . . . . . . . . . . . . . . . . . . . 27 repetitions of a stretch 32 respiratory pump . . . . . 32 risk of injury from a stretch. . . . . . . . . . . . . . . . . . . . 30 runner's start . . . . . . . . . 52 S sarcomeres . . . . . . . . . . . . . 3 seated calf stretch . . . . 51 seated hamstring stretch . . . . . . . . . . . . . . . . . . . . . . . 52 seated inner-thigh stretch . . . . . . . . . . . . . . . . . . . . . . 52 seated leg stretches . . . 51 Index 61 Shields, Andrew T . . . . 43 shoulder, range of motion of . . . . . . . . . . . . . . . . . . . 55 side split . . . . . . . . . . . . . 38 Silva . . . . . . . . . . . . . . . . . 43 slow-twitch fibers . . . . . . 4 Smith, Ann . . . . . . . . . . . 43 Solveborn, Sven-A . . . . 43 split-stretching machines. . . . . . . . . . . . . . . . . . . . . . . 39 sport-specific activity . 28 stabilizers . . . . . . . . . . . . . 5 static stretching . . . . . . 18 static warm-up stretching . . . . . . . . . . . . . . . . . . . . . . 27 static-active exibility 11 static-active stretching 18 static-passive exibility . . . . . . . . . . . . . . . . . . . . . . . . 11 static-passive stretching. . . . . . . . . . . . . . . . . . . . . . . . 18 Sternad & Bozdech . . . 43 stretch receptors . . . . . . . 7 stretch re ex . . . . . . . . . . 8 stretch re ex, dynamic component . . . . . . . . . . . . . . 8 stretch re ex, static component . . . . . . . . . . . . . . . . . 8 Sullivan, John Patrick 43 synergism . . . . . . . . . . . . 33 synergists . . . . . . . . . . . . . . 5 T tendons . . . . . . . . . . . . . . . . 3 Tobias, Maxine . . . . . . . 43 torn tissue . . . . . . . . . . . . 36 Type 1 muscle fibers . . . 4 Type 2A muscle fibers . 4 Type 2B muscle fibers . 4 types of exibility . . . . 11 types of stretching . . . . 17 V videotapes on stretching . . . . . . . . . . . . . . . . . . . . . . . 41 W warm-up stretching . . . 27 warming down . . . . . . . . 28 warming up . . . . . . . . . . 25 wrist, range of motion of . . . . . . . . . . . . . . . . . . . . . . . 56 Index 62 i Table of Contents Introduction . . . . . . . . . 1 Disclaimer . 1 Acknowledgements . . . . . . . . . . . . . . . . . . 2 About the Author . . . . . . . . . . . . . . . . . . . 2 1 Physiology of Stretching . . . . . . . . . . . . . . . . . . . 3 1.1 The Musculoskeletal System . . . . 3 1.2 Muscle Composition . . . . . . . . . . . . 3 1.2.1 How Muscles Contract . 3 1.2.2 Fast and Slow Muscle Fibers . . . . . . . . . . . . . . . . . . . . 4 1.3 Connective Tissue . . . . . . . . . . . . . . 5 1.4 Cooperating Muscle Groups . . . . . 5 1.5 Types of Muscle Contractions . . . 6 1.6 What Happens When You Stretch . . . . . . . . . . . . . . . . . . . . . . . . 7 1.6.1 Proprioceptors . . . . . . . . 7 1.6.2 The Stretch Reex . . . . . 8 1.6.2.1 Components of the Stretch Reex . . . . . . . 8 1.6.3 The Lengthening Reaction. . . . . . . . . . . . . . . . . . . . . . . 9 1.6.4 Reciprocal Inhibition . . . 9 2 Flexibility . . . . . . . 11 2.1 Types of Flexibility . . . . . . . . . . . . 11 2.2 Factors Limiting Flexibility . . . . 12 2.2.1 How Connective Tissue Aects Flexibility . . . . . . . 13 2.2.2 How Aging Aects Flexibility. . . . . . . . . . . . . . . . . . . 13 2.3 Strength and Flexibility . . . . . . . 14 2.3.1 Why Bodybuilders Should Stretch . . . . . . . . . . . . . . 14 2.3.2 Why Contortionists Should Strengthen . . . . . . . . . . 15 2.4 Over exibility . . . . . . . . . . . . . . . . . 15 3 Types of Stretching . . . . . . . . . . . . . . . . . . . . . . . 17 3.1 Ballistic Stretching . . . . . . . . . . . . 17 3.2 Dynamic Stretching . . . . . . . . . . . 17 3.3 Active Stretching . . . . . . . . . . . . . . 18 3.4 Passive Stretching . . . . . . . . . . . . . 18 3.5 Static Stretching . . . . . . . . . . . . . . 18 3.6 Isometric Stretching . . . . . . . . . . . 19 3.6.1 How Isometric Stretching Works . . . . . . . . . . . . . . . . 20 3.7 PNF Stretching . . . . . . . . . . . . . . . 20 3.7.1 How PNF Stretching Works . . . . . . . . . . . . . . . . . . . . 22 ii 4 How to Stretch . . 25 4.1 Warming Up . . . . . . . . . . . . . . . . . . 25 4.1.1 General Warm-Up . . . . 26 4.1.1.1 Joint Rotations . . . . . . . . . . . . . . . . . . . . . . . 26 4.1.1.2 Aerobic Activity . . . . . . . . . . . . . . . . . . . . . . 26 4.1.2 Warm-Up Stretching . . 27 4.1.2.1 Static Warm-Up Stretching . . . . . . . . . . . . 27 4.1.2.2 Dynamic Warm-Up Stretching . . . . . . . . . 28 4.1.3 Sport-Specific Activity 28 4.2 Cooling Down . . . . . . . . . . . . . . . . . 28 4.3 Massage . . . . . . . . . . . . . . . . . . . . . . 29 4.4 Elements of a Good Stretch . . . . 29 4.4.1 Isolation . . . . . . . . . . . . . 29 4.4.2 Leverage . . . . . . . . . . . . . 30 4.4.3 Risk . . . . . . . . . . . . . . . . . 30 4.5 Some Risky Stretches . . . . . . . . . . 30 4.6 Duration, Counting, and Repetition . . . . . . . . . . . . . . . . . . . . . 31 4.7 Breathing During Stretching . . . 32 4.8 Exercise Order . . . . . . . . . . . . . . . . 33 4.9 When to Stretch . . . . . . . . . . . . . . 33 4.9.1 Early-Morning Stretching . . . . . . . . . . . . . . . . . . . . . . 34 4.10 Stretching With a Partner . . . . 34 4.11 Stretching to Increase Flexibility . . . . . . . . . . . . . . . . . . . . . . . 34 4.12 Pain and Discomfort . . . . . . . . . 35 4.12.1 Common Causes of Muscular Soreness . . . . . . . . . 36 4.12.2 Stretching with Pain . 37 4.12.3 Overstretching . . . . . . 37 4.13 Performing Splits . . . . . . . . . . . . 38 4.13.1 Common Problems When Performing Splits . . . . 38 4.13.2 The Front Split . . . . . . 39 4.13.3 The Side Split . . . . . . . 39 4.13.4 Split-Stretching Machines . . . . . . . . . . . . . . . . . . . . . 39 Appendix A References on Stretching . . . . . . . 41 A.1 Recommendations . . . . . . . . . . . . 43 A.2 Additional Comments . . . . . . . . . 44 Appendix B Working Toward the Splits. . . . . . 49 B.1 lower back stretches . . . . . . . . . . . 49 B.2 lying buttock stretch . . . . . . . . . . 50 B.3 groin and inner-thigh stretch . . 51 B.4 seated leg stretches . . . . . . . . . . . 51 B.4.1 seated calf stretch . . . . 51 B.4.2 seated hamstring stretch . . . . . . . . . . . . . . . . . . . . . . . 52 B.4.3 seated inner-thigh stretch . . . . . . . . . . . . . . . . . . . . . . 52 B.5 psoas stretch . . . . . . . . . . . . . . . . . 52 B.6 quadricep stretch . . . . . . . . . . . . . 53 B.7 lying `V' stretch . . . . . . . . . . . . . . . 54 iii Appendix C Normal Ranges of Joint Motion . . . . . . . . . . . . . . . 55 C.1 Neck 55 C.2 Lumbar Spine . . . . . . . . . . . . . . . . 55 C.3 Shoulder . . . . . . . . . . . . . . . . . . . . . 55 C.4 Elbow . . . . . . . . . . . . . . . . . . . . . . . 56 C.5 Wrist . . . . . . . . . . . . . . . . . . . . . . . . 56 C.6 Hip . 56 C.7 Knee . . . . . . . . . . . . . . . . . . . . . . . . 57 C.8 Ankle . . . . . . . . . . . . . . . . . . . . . . . . 57 Index . . . . . . . . . . . . . . 59 Sample Content Preview 1.1 The Musculoskeletal System Together, muscles and bones comprise what is called the musculoskeletal system of the body. The bones provide posture and structural support for the body and the muscles provide the body with the ability to move (by contracting, and thus generating tension). The musculoskeletal system also provides protection for the body's internal organs. In order to serve their function, bones must be joined together by something. The point where bones connect to one another is called a joint, and this connection is made mostly by ligaments (along with the help of muscles). Muscles are attached to the bone by tendons. Bones, tendons, and ligaments do not possess the ability (as muscles do) to make your body move. Muscles are very unique in this respect. 1.2 Muscle Composition Muscles vary in shape and in size, and serve many di erent purposes. Most large muscles, like the hamstrings and quadriceps, control motion. Other muscles, like the heart, and the muscles of the inner ear, perform other functions. At the microscopic level however, all muscles share the same basic structure. At the highest level, the (whole) muscle is composed of many strands of tissue called fascicles. These are the strands of muscle that we see when we cut red meat or poultry. Each fascicle is composed of fasciculi which are bundles of muscle fibers. The muscle fibers are in turn composed of tens of thousands of thread-like myofybrils, which can contract, relax, and elongate (lengthen). The myofybrils are (in turn) composed of up to millions of bands laid end-to-end called sarcomeres. Each sarcomere is made of overlapping thick and thin filaments called myofilaments. The thick and thin myofilaments are made up of contractile proteins, primarily actin and myosin. 1.2.1 How Muscles Contract The way in which all these various levels of the muscle operate is as follows: Nerves connect the spinal column to the muscle. The place where the nerve and muscle meet is called the neuromuscular junction. When an electrical signal crosses the neuromuscular junction, it is transmitted deep inside the muscle fibers. Inside the muscle fibers, the signal stimulates the ow of calcium which causes the thick and thin myofilaments to slide across one another. When this occurs, it causes the sarcomere to shorten, which generates force. Chapter 1: Physiology of Stretching 4 When billions of sarcomeres in the muscle shorten all at once it results in a contraction of the entire muscle fiber. When a muscle fiber contracts, it contracts completely. There is no such thing as a partially contracted muscle fiber. Muscle fibers are unable to vary the intensity of their contraction relative to the load against which they are acting. If this is so, then how does the force of a muscle contraction vary in strength from strong to weak? What happens is that more muscle fibers are recruited, as they are needed, to perform the job at hand. The more muscle fibers that are recruited by the central nervous system, the stronger the force generated by the muscular contraction. 1.2.2 Fast and Slow Muscle Fibers The energy which produces the calcium ow in the muscle fibers comes from mitochon- dria, the part of the muscle cell that converts glucose (blood sugar) into energy. Di erent types of muscle fibers have di erent amounts of mitochondria. The more mitochondria in a muscle fiber, the more energy it is able to produce. Muscle fibers are categorized into slow- twitch fibers and fast-twitch fibers. Slow-twitch fibers (also called Type 1 muscle fibers) are slow to contract, but they are also very slow to fatigue. Fast-twitch fibers are very quick to contract and come in two varieties: Type 2A muscle fibers which fatigue at an intermediate rate, and Type 2B muscle fibers which fatigue very quickly. The main rea- son the slow-twitch fibers are slow to fatigue is that they contain more mitochondria than fast-twitch fibers and hence are able to produce more energy. Slow-twitch fibers are also smaller in diameter than fast-twitch fibers and have increased capillary blood ow around them. Because they have a smaller diameter and an increased blood ow, the slow-twitch fibers are able to deliver more oxygen and remove more waste products from the muscle fibers (which decreases their "fatigability"). These three muscle fiber types (Types 1, 2A, and 2B) are contained in all muscles in varying amounts. Muscles that need to be contracted much of the time (like the heart) have a greater number of Type 1 (slow) fibers. When a muscle first starts to contract, it is primarily Type 1 fibers that are initially activated, then Type 2A and Type 2B fibers are activated (if needed) in that order. The fact that muscle fibers are recruited in this sequence is what provides the ability to execute brain commands with such fine-tuned tuned muscle responses. It also makes the Type 2B fibers dicult to train because they are not activated until most of the Type 1 and Type 2A fibers have been recruited. HFLTA states that the the best way to remember the di erence between muscles with predominantly slow-twitch fibers and muscles with predominantly fast-twitch fibers is to think of "white meat" and "dark meat". Dark meat is dark because it has a greater number of slow-twitch muscle fibers and hence a greater number of mitochondria, which are dark. White meat consists mostly of muscle fibers which are at rest much of the time but are frequently called on to engage in brief bouts of intense activity. This muscle tissue can contract quickly but is fast to fatigue and slow to recover. White meat is lighter in color than dark meat because it contains fewer mitochondria. Chapter 1: Physiology of Stretching 5 1.3 Connective Tissue Located all around the muscle and its fibers are connective tissues. Connective tissue is composed of a base substance and two kinds of protein based fiber. The two types of fiber are collagenous connective tissue and elastic connective tissue. Collagenous connective tissue consists mostly of collagen (hence its name) and provides tensile strength. Elastic connective tissue consists mostly of elastin and (as you might guess from its name) provides elasticity. The base substance is called mucopolysaccharide and acts as both a lubricant (allowing the fibers to easily slide over one another), and as a glue (holding the fibers of the tissue together into bundles). The more elastic connective tissue there is around a joint, the greater the range of motion in that joint. Connective tissues are made up of tendons, ligaments, and the fascial sheaths that envelop, or bind down, muscles into separate groups. These fascial sheaths, or fascia, are named according to where they are located in the muscles:

Table of Contents Introduction To Website Speed Optimization ...... 5 The Internet and Instant Gratification ............. 5 What A Slow Website Means For Your Business ............... 6 The Benefits Of Having A Fast-Loading Website ............... 8 Final Words 11 Google Wants Your Website To Be Faster ......... 12 Google’s Vision ............ 12 What Google Wants, Google Gets 13 The Best Tools To Help You Configure Your Site To Make It Run Faster ............ 15 Final Words 21 Speed Starts With Your Web Hosting Company 22 What Exactly Is Web Hosting? ...... 22 How To Choose The Right Web Hosting Company .......... 24 Final Words 29 How To Dramatically Warp Speed Your Site Using A Caching Plugin ... 30 So, What Exactly Is Web Caching? 31 Web caching is a win-win for everybody ....... 33 Web Caching and Content Delivery Networks ................ 33 The Best Caching Plugins For Your WordPress Website .. 34 Final Words 38 Which Files To Reduce And How To Do It .......... 39 What Are Unoptimized Files? ....... 39 Print vs Web Images .... 40 Optimizing Images For The Web ... 42 Some Other Files You Can Reduce Or Compress ............. 46 Final Words 49 Tapping Into Your Website Configuration File ... 50 What is .htaccess? ....... 50 Configuring .htaccess To Speed Up Your Site . 51 Final Words 58 Fast Track Your Speed Optimization With WordPress ........ 59 1. Keep Your WordPress Site Updated ........ 59 2. Use A Fast, Lightweight Theme ............... 60 3. Keep Plugins To A Minimum .. 60 4. Optimize Your Wordpress Database ....... 61 5. Don’t Upload Videos To Wordpress ........ 62 6. Break Comments Into Pages .. 62 7. Reduce The Number Of Post Revisions ... 63 Final Words 64 Sample Content Preview What A Slow Website Means For Your Business If you own a slow website, then you‟re losing tons of high-quality traffic which translates directly to lost leads, lost sales, and lost revenue for your business. By high-quality traffic, I‟m referring to the fact that these are people who purposely typed something into Google looking for information that‟s directly related to your service. That‟s why Google offered up your site – it thinks your content is relevant to what the user is searching for. If people leave before your site even loads, then you really can‟t blame them now, can you? After all, you‟re not the only website on the Internet. You‟ve got tons of competition. Why should they bother waiting for you if they‟ve got better and faster websites to check out? Instead of your site getting all that traffic, it‟s your competitors benefiting hugely from your slow website! They‟re the ones getting all that free traffic. They‟re the ones getting people to sign up to their mailing lists. They‟re the ones people are buying stuff from and booking appointments on. NOT YOU. If your website weren‟t slow in the first place, then people wouldn‟t have clicked on that back button to go check out your competitors. They would have remained on your website. They would have read your awesome, valuable content. They would have signed up to YOUR mailing list. They would have bought YOUR product and YOUR services. So, what can you do then? Well, at this point, giving up shouldn‟t be an option especially if your site‟s already ranking on Google. You‟ve also spent a considerable amount of time creating and setting up your website, making sure it looks good, writing good content you know people and search engines will love. You‟ve invested time, money and energy into your web property. You can‟t quit when you can tweak your website to make it run as fast as it possibly can! What you‟ve got to do now is work on optimizing your website‟s speed by making it run as fast and as efficiently as possible. You‟ve come this far so tweaking your site to make it run faster is a must. The Benefits Of Having A Fast-Loading Website If you haven‟t already guessed, there are a ton of benefits associated with having a speedy website. As we‟ve demonstrated in our earlier examples, these benefits are very real and tangible, not imaginary. Here are some of the top benefits: 1. You retain your website visitors A fast loading website will help you retain your website fasters. They won‟t feel compelled to hit the back button on their browsers to go check out your competitors. Instead, they‟ll stay on your site and read what you have to offer. But here‟s the thing – if you truly want your visitors to stay and keep on coming back for more – then you need to have outstanding content on your site. It doesn‟t matter how fast your website is if your content is just copied and pasted from somewhere, or worse, spun and computer-generated content! (While Google is cracking down on sites like these you‟d still come across „garbage‟ sites every once in a while.) The important thing to take note is that you‟ve got to think about your site visitors. Why are they on your site? If you give them what they want, then they‟ll be happy visitors. However, if you give them content that don‟t give any value, then your fast-loading website isn‟t going to do you any good at all. 2. Better conversion rates All webmasters ideally want to have a hundred percent conversion rates for their websites. But this hardly happens in real life. Depending on the industry and the offer, many online businesses are happy with a 10% (or thereabouts) conversion rate. In many cases, that‟s even considered an above average number. When you have a speedy website, people tend to stay on your site and check out your services and your products. If your site is well-designed and you follow the best practices for maximizing conversions, then chances are you‟ll have good conversion rates, too.

Table of Contents Introduction ..... 3 Find Motivation .............. 4 Stay Motivated 6 Accept Mistakes .............. 7 Allow Cheating . 8 Choose the Right System for You ... 9 Low Carb ...... 9 Low Calorie or Low Fat ............. 10 Weight Watchers ...... 11 Fad Diets .... 11 Liquid Diets 12 Diet Scams ..... 13 Weight Loss Resolutions Page 3 Sample Content Preview Make a list of reasons you want to lose weight. You can use my examples if they apply to you, but try to think of some of your own, as well. This list needs to be as personal as possible in order to be effective. Maybe you will be seeing your high school friend for the first time in 20 years and you want to get in better shape to impress them. Maybe you are having a hard time finding a job, and you feel your weight may be contributing to that in some way. IMPORTANT: The more personal the list is, and the more specific it is, the more effective it will be! Once you have your list, arrange it in order of importance. Print the list out several times and place it in conspicuous locations. You may not want to post it on the refrigerator for everyone to see, but you should at least hide copies in magazines and books you read often, place it in your underwear drawer, keep it in your desk, etc. You need to see this list several times per day! Stay Motivated Once you’ve found your motivation and made your list, it’s important to keep that motivation. You won’t be able to stick to the diet if you lose your motivation! To stay motivated, you need to keep referring to your list often. That’s why it’s important to place the list in conspicuous places. You need to see it several times per day to keep reminding you of why you are dieting. Remember, specificity is critical. It’s not enough just to say you want to lose weight to “look better”. Why do you want to look better? Is it because you don’t want to be subjected to ridicule by your peers? Do you want to look better to potential dates? Do you think it will help you do better at work? The reason specificity is important it to help you stay motivated. You’re not going to stay motivated just because you want to “look better”. You need to remember why you want to look better. Always keep the “why” in mind! Accept Mistakes Everyone makes mistakes. It’s a fact of life. It’s part of what makes us human. If we didn’t make mistakes, there wouldn’t be much in life that would be interesting! When you make a mistake (and you almost certainly will), you have to accept it and move on. Don’t dwell on it. Don’t say, “Oh well, I screwed up today. I might as well pig out and start again tomorrow.” No! You can’t do this! If you screw up, just accept it and immediately jump right back onto your system. Even if you’re on a less forgiving diet plan (like low carb), you must jump back into your plan right away. Yes, you make a mistake. But it’s okay! As long as you return to your plan right away, it won’t be a big deal. If you can’t learn to accept your mistakes and move past them quickly, you will have a very hard time losing weight. Just realize that mistakes are normal, and you should not beat yourself up over them! Allow Cheating Speaking of mistakes, you should allow yourself to “cheat” occasionally. Many people have “cheat days” in which they can eat anything they want, or in which they allow themselves to have one highly-desired treat. Some people do this one day each week, and some only do it monthly. If you’re on a low-carb diet, you can still have cheat days. Just have more carbs than usual, however, stick to the foods you would normally eat during your phase. Obviously, sugar-laden chocolate cake would be out of the question. However, having an extra serving of almonds and eating 35 carbs instead of 20 for that day shouldn’t be a big issue. For some people, cheat days give them something to look forward to. You can motivate yourself by telling yourself that if you cheat before your official cheat day, you’re not allowed to have your cheat day. This can help you stick to your diet for the rest of the week or month. Don’t go overboard on your cheat day. You don’t want to gain back everything you lost in the last week in a single day. However, treating yourself to a burger and fries or a chocolate milkshake could really make the rest of the week worth it!

Table of Contents Introduction .......………………………………………………….....…2 Who Is The “Muscle Nerd”?......................................... 6 Chapter 1: Supplement “Suckers” 101.......................9 Chapter 2: Supplements – Are They Worth It?........12 Chapter 3: “Back Room” Supplements……………………23 Chapter 4: Marketing Secrets Exposed ....................31 Chapter 5: The Good, The Bad, And The UGLY ………48 Chapter 6: The Home-Based Supplement Lab .........59 Chapter 7: “Knocking Off” The Top Supplements ....68 “Energy/Pre-Workout Aids”..............................76 “Mass Gainers” ..................................................90 “Muscle Builders” ............................................106 “Fat Burners” ...................................................117 “Sports Performance” .....................................132 “Post-Workout Recover”.................................146 “Nitric Oxide” ..................................................159 “Hormone-Boosters” .......................................176 Sample Content Preview I told him that I saw his ad and, ironically, I noticed that I lived in the same city as him, and I asked him where his company was located. I couldn’t believe it when he told me. He was only 3 BLOCKS AWAY! When I told him I was right around the corner, he was as surprised as I was…and then he asked me to “come on over” and he would “hook me up” with some serious supplements that would finally do the trick! I jumped in my car and drove straight to the address he gave me. Expecting to arrive at a small manufacturing building or business park, I was more than a little shocked when I pulled up to a SINGLE STORY HOUSE in my residential neighborhood. I sat there scratching my head, trying to determine if I had heard him correctly or maybe I jotted down the wrong number in my haste to take him up on his personal invitation before it was retracted. Confused, I walked up and rang the doorbell and was soon greeted by a ripped giant, still in his workout clothes, and wearing a telephone headset on his head. He motioned to me to come in as he was talking with (undoubtedly) another frustrated hardgainer on the other end of the line desperately searching for the same solution I was. I listened intently as I walked into the living room of the “supplement company” and took a seat on the couch he motioned me over to. I listened intently as he “made the sale” to the other guy on the line and jotted down his order and credit card number. “The total will be $113.56. Will that be MasterCard or Visa?” Wow, I thought. I hope I’m able to walk out of here holding on to more of last week’s paycheck that THAT guy! When he finished his sale and had hung up, he extended a cheerf ul hand and greeted me with a big smile and said, “C’mon Jeff…follow me!” I walked behind him to a small room connected to the living room and found a large table on which there were small bins, some cardboard boxes with pictures of cows on it, some funnels, and a strange metal machine. “Welcome to my ‘production facility’!” he said. “This is it?” I replied in shock. “Yep…that’s all it takes!” he said, beaming proudly over his work. He then proceeded to take me on the “Grand Tour” of the inside of his own sports supplement manufacturing, marketing and distribution center…all located within the 100 square foot room we stood in! He explained that he was a competitive bodybuilder (no one famous), and that there was a LOT of money to be made in marketing supplements to the hungry masses since he could charge as much as he wanted to regardless of what was actually in the bottles he was shipping out. I think he could see the hesitation in my eyes because he quickly added, “don’t worry…I have the good stuff over here. I told you I’d hook you up, didn’t I?” In the end, I left with a $57 bottle of pills (encapsulated with that strange metal machine on the table from bulk ingredients, no doubt intended for horses or cows or something), and you know what? I made gains! And…I had made a friend that would go on to teach me the most valuable in secrets of supplementation unknown to the masses that were frothing at the mouth to buy the next latest and greatest mass building, ab revealing, testosterone boosting compounds as fast as these “companies” could get the package in the mail! In fact, in the weeks and months that followed, I continued to go over to my new “friend’s” house to broaden my knowledge of the “secrets” of supplementation… I watched him go from his “mass building” phase right up into his pre-contest “dieting” phase, all the while, popping pill after pill that would bring him closer and closer to the body that would draw stares of awe on stage. And all of these supplements were created just 20 feet away in a makeshift production facility! I learned what worked…what didn’t…how to make the supplements…how he tested the supplements…how he MARKETED the supplements… And you know what? It made me sick! No, not PHYSICALLY sick…but ETHICALLY sick! And quite frankly…

Table of Contents Introduction ..... 5 Chapter 1 ............ 8 What is Functional Fitness? .................. 8 Functional Fitness Defined ............................ 8 Complimenting Functional Fitness with Your Lifestyle..................... 10 Is Functional Fitness Right For You? .......... 13 Chapter 2 ......... 17 Benefits of Functional Fitness............. 17 Easier Movement .. 17 Stronger Support and Immune System ...... 20 Look Better, Feel Better ................................ 22 Chapter 3 ......... 26 Functional Fitness and Other Exercises .................................... 26 1 - Bodybuilding .... 26 2 - Heavy Weight Training ........................... 29 3 - Group Training 32 Chapter 4 ......... 35 Common Mistakes with Functional Fitness ............................. 35 An Everyday Routine .................................... 35 Love What You Do 37 Dieting ................... 39 Rolling with No Goals ................................... 41 Chapter 5.......... 44 The First Component of Functional Fitness: Power ............... 44 What is Power? ..... 44 Power in your Daily Life ............................... 48 Power Moves ......... 50 Chapter 6 ......... 54 The Second Component of Functional Fitness: Strength...... 54 What is Strength? . 54 Strength in your Daily Life ........................... 57 Strength Moves ..... 59 Chapter 7 .......... 63 The Third Component of Functional Fitness: Range of Motion .............. 63 What is Range of Motion? ............................ 63 Range of Motion in your Daily Life ............. 66 Range of Motion Moves ................................ 67 Chapter 8 ......... 71 The Fourth Component of Functional Fitness: Balance and Endurance ....... 71 What is Balance and Endurance? ................ 71 Balance and Endurance in your Daily Life . 74 Balance and Endurance Moves .................... 76 Conclusion ....... 78 Sample Content Preview Functional Fitness Defined You may not have heard of the term functional fitness before reading this, but the truth is that functional fitness is all around you. Functional fitness refers to a type of fitness where you keep your body moving in simulated routines that resemble everyday tasks. Now, most people imagine working out as this fantastical imagery where you have a solid core and large protruding biceps that bulge every time you lift weights. This image is one that’s better to burn. Not everyone can live this fantasy and in most cases, it’s unrealistic and impractical. It’s more difficult to maintain a bulky, muscular physique than a normal one, and not many people are aiming to become a PRO bodybuilder. An easier and more reasonable way to maintain a fit figure is by sticking to simpler goals. What most people want is to be able to perform with the most practicality on a daily basis. To ensure this, drop the weights and stick to more natural movements. This is where you’ll resort to functional fitness. With functional fitness, you’ll be doing squats, lunges, stretches, and pumps that are closer to home. All of these movements will resemble the actions you do in everyday life. Take lunges as an example. Lunges are the movement of stretching out and bending your leg. Though you’ll never be found walking in this cycle, it’s imitating the movements you make in more extreme cases. Going up the stairs and running use the same actions as walking does, but with more strength and power. By doing lunges, your muscles and joints become accustomed to the strong pull and strain and therefore perform more effectively as you run. As you grow older, you may have found that your body can’t do the same things as it used to. It’s alright since this happens to everybody. Unfortunately, the more lethargic you become, the faster this will happen to you. So it’s better to get up and get moving in any way that you can. Functional Fitness can be performed anywhere at any level of difficulties. For instance, you can even use your own body weight to perform the exercises without using any gym equipment. As long as you’re moving in a way that can benefit your body, you’re doing some kind of functional fitness. It’s better than lifting the heaviest weights and then snapping when you’re trying to load groceries into your car. Complimenting Functional Fitness with Your Lifestyle As mentioned earlier, hoping for the perfect 10 out of 10 body is unrealistic and quite impractical. The basic aim should always be maintaining a healthy body you as a person are satisfied with. Being fit is only an extra benefit to yourself. That said, your exercises shouldn’t interrupt your schedule, but rather flow inside of it. Once it becomes a problem to find time for your workout, a red flag should signal in your mind. Here are some tips to keep in mind when crafting a workout routine that works for you. Firstly, it shouldn’t take long at all. A 15 to 25-minute routine is enough to make a difference, so long as you’re implementing this workout every day. You don’t need anything that hard, just simple repetitive movements to properly pump your muscles. Your short workout can be early in the morning or after your busy day. Typically, it’s better to work out before you start your day’s work, otherwise doing anything at the end of the day will tire you out more than you’d usually be. You can also develop intense strain and pain if you remain idle for too long after a workout. Another idea is to spread out your workouts through the week. On days you’re working, work out for only 15 minutes and on weekends or holidays, work out for 20-25 minutes. This way you won’t tire yourself out when you have other things to do. Any system that suits your schedule is fine, so long as you’re getting the essential minimum of 15 minutes. When you start out, keep all of your moves minimalistic. Nothing too extravagant that’ll pull your muscles before you’ve even used them. No weights in the beginning. They will strain your muscles far too quickly. Once you’re used to the burn from simpler workouts, you can apply small two or three pound weights. Never start out big, as it’s unhealthy, unrealistic and impractical.

Table of Contents Foreword Chapter 1: Introduction Chapter 2: The Reason Goals Are Important In Weight Loss Chapter 3: The Reason Goals Are Important In Maintaining Weight Chapter 4: The Reason Goals Are Important In Body Image Chapter 5: Tips For Setting Goals For Eating Right Chapter 6: Tips For Setting Goals For Exercise Chapter 7: Tips For Setting Goals For Body Image Chapter 8: How To Stick To The Weight Loss Goals You Have Set Chapter 9: How To Stick To The Weight Maintenance Goals You Have Set Chapter 10: All The Good That Comes Out Of Great Goal Setting Skills Wrapping Up Sample Content Preview Basic Information These publications are also composed of information in relation to the foods and procedures that people can follow in order to promote healthier living. By doing this, there are a lot of people that will no longer be unconscious of what specific processes of Weight Loss Management are preferred for their needs. Health care providers are one of the most trusted entities that will never hesitate to help people who are struggling while accomplishing Weight Loss Management. These people are being taught about new and innovated processes, which are simply to conduct and maintain, so that they can elevate the number of healthy people in their place. With the contribution of this particular system, health providers will no longer have problems implementing better systems for the beneficial concerns of everyone. Community groups and organizations that need support for the betterment of Weight Loss Management in the world also receive help that will educate them about what process of this healthy approach is necessary for each and every case or situation. In fact, these entities that work for the promotion of disease and illness-free societies help each other to attain the most positive results that they can achieve in accordance to Weight Loss Management. As long as community groups and organizations have the complete support and maintenance that they need, there is no way that they will not grant the desires of patients who look forward to brighter results in relation to their difficulties. Pertaining to the focus and dedication of people who are not stopping in conquering and overcoming the cause and effect of Weight Loss Mismanagement, people who are now continuing to exert their best effort will no longer have difficulty in attaining the most recommend results that they’ve always wanted. By the time that they achieve these outcomes, they can now be more positive in their life perspectives which is the main reason of why they can be productive as a healthy human being. Chapter 2: The Reason Goals Are Important In Weight Loss Synopsis The significance of Weight Loss Management is now said to be the top priority of health providers and authorities. As health is a concern, there is a great possibility that a lot of people will now resolve their problems when the time comes now that they are conscious of how they will live healthier. Goals And Their Importance Performing each of these tasks consecutively will promote a chance for people to live longer and prosper at the same time. In accordance, it is better to know the following important facts abut Weight Loss Management that will help you realize how valuable it is to possess. Diabetes is considered to be one of the top illnesses possessed by younger and older individuals. As you know, diabetes generates a lot of difficulties for living if it is not prevented and treated properly. With the presence of Weight Loss Management, there is a definite chance that people can avoid the possibility of obtaining diabetes which can cause a lot of sickness’ that are serious and incurable. Never neglect this type of condition if you have it because it can possibly make you weak as a person in terms of a degrading status of health. Another thing that makes Weight Loss Management important is that it can totally help your blood circulate properly in your body system. Regular deliverance and circulation of blood, including the balance of its flow and existence, will develop positive results that can make you free from diseases and illnesses. Weight Loss Management can also contribute to the presence of your glucose level that prevents your body from losing its strong immune system. With the help of Weight Loss Management, you will no longer have difficulty in generating healthy cells inside your body. As long as you practice and patronize the healthy living that is being performed with Weight Loss Management, you will never lose your confidence as a person. A lot of obese individuals do not want to go out and have shop or do other activities because of their size and health condition. It is better to exercise so that you can maintain and prevent this kind of situation. Together with Weight Loss Management, you can now attain the confidence of being fit and suitable in everyday tasks and activities for the day. Cholesterol, blood pressure, and any other type of cardiovascular disease can only be controlled and prevented by means of Weight Loss Management. Exercising everyday will give you more defenses against these illnesses that are considered to be some of the reasons why a person cannot properly accomplish all the tasks assigned to them for a day. Being unhealthy is not an option, especially when you have a family that is relying on the strength and confidence that can help you go through and through.

Table of Contents Foreword Chapter 1: Introduction Chapter 2: The Basics On Weight Loss Chapter 3: The Basics On Weight Management Chapter 4: The Basics On Fad Diet Plans Chapter 5: The Basics On Exercise For Weight Loss Chapter 6: Your Weight And Emotions Basics Chapter 7: Setting Weight Loss And Maintenance Goals Basics Chapter 8: Eating Right Basics Chapter 9: Pills And Surgery Basics Chapter 10: The Benefits Of Weight Loss And Management Wrapping Up Sample Content Preview Chapter 2: The Basics On Weight Loss Synopsis Whether you want to stay fit, switch your body into a perfect one or appear sexier, you have to understand the entire concept of weight loss. If you regularly read health news, you probably recognize that the rate of obesity tends to increase. This alarming condition has awakened health practitioners and organizations. As a result, they are providing adequate tips and solutions to solve this issue. However, the help of these health agencies is not enough. Weight Loss – Its Definition and Types If you really want to reduce your weight, you have to help yourself. You have to be more conscious with your daily lifestyle and activities. Weight loss refers to a reduction of the total body mass characterized by a loss of skeletal muscle and body fats. This term comes in two types: • Intentional Weight Loss – When a person intentionally reduces weight, they often plan a dietary or training program. These programs are designed to lose a certain amount of weight within a short period of time. • Unintentional Weight Loss - Weight loss may be accidental if a person is suffering from any untreated health issues. The typical examples of these are diabetes, stress, anxiety and a lot more. As experts claim, losing weight offers multiple benefits. Aside from a stunning appearance, you also have a chance to live for more years. Obese people often suffer from multiple diseases such as diabetes, hypertension, heart disease and cancer. Weight Loss Considerations and Tips Even if you opt to shed extra pounds instantly, it is still essential to avoid crash diets, fad diets, frequent fasting and other intense weight loss measures. These schemes can put you at risk for health problems. Say for instance, people who use laxatives while dieting may develop dehydration, kidney problems, heart issues and intestinal damage. The best way to lose more weight is to make a diet that covers adequate healthy foods. This can help in maintaining body function while shedding pounds of weight. Before doing any activities or engaging with any program, make sure that you consult with your nutritionist or doctor. While making a weight loss plan, you should always include proper exercise. Aside from burning calories through intense physical activity, regular training develops a resting metabolism. Therefore, it can help the body to burn more calories while performing ordinary activities. Chapter 3: The Basics On Weight Management Synopsis Not all people are aware of how to lose weight. Sometimes, they just depend on several programs that aim to reduce more body fat and achieve a perfect figure. Before you start reducing your fat, you should understand first the fundamental facts of weight management. Weight Management Defined Weight management is defined as an enduring approach to a healthy lifestyle. It covers a balance of physical exercise and healthy eating to link energy intake and energy expenditure. Understanding the needs of your body is essential to weight management. It can also control over and under consumption of foods. Nutritionists claim that weight management does not cover fad diets. It often focuses on the long-term outcomes followed by body weight maintenance. If you manage your weight, you can achieve not only a perfect figure, but prevent chronic diseases as well.

Table of Contents Introduction 04 Chapter 1: Effective video marketing in a nutshell 09 Chapter 2: Video marketing: the modern (and EFFECTIVE) way 16 Chapter 3: Let your competitors do your video marketing homework for you 22 Chapter 4: Modern video marketing essentials 36 Chapter 5: Figuring Out the Different Types of Video Marketing 43 Chapter 6: Article-to-Video Marketing: Is It Right for You? 47 Chapter 7: VideoScribe and Other Whiteboard Video Creation Tools: The Inside Scoop 52 Chapter 8: Slideshow Creation Tools: Are They Right for You? 56 Chapter 9: Personality-Focused Videos 60 Chapter 10: Marketing Videos on Social Media 66 Conclusion 70 Sample Content Preview Fact: most YouTube videos have very few views Have you ever been searching for stuff on YouTube and noticed that there are a huge number of videos that have very few views? That is the fate shared by the vast majority of marketing videos on YouTube and other platforms. You have to wrap your mind around the fact that modern video marketing is both new and old. Depending on how you navigate these factors, you will either succeed or fail. Either your video is going to convert people into buyers or they’re just going to sit there on YouTube getting zero views. What’s new? Modern video marketing involves three new technologies that has really turbocharged its effectiveness. First of all, you can use software to create video. You no longer have to patch together or shoot video content by hand. There is all sorts of software that can help you edit, enhance and even automate the creation of video content. Also, video marketing content is increasingly plugged into a larger marketing infrastructure. These are the blogs, social media platforms, so on and so forth. Finally, there are tools out there that would enable you to upload the video that you created without you manually going through all sorts of upload steps. With a few mouse clicks and a few key strokes, you can massively distribute your video. Sounds awesome right? Well, don’t get ahead of yourself. A lot of marketers think that it’s all about technology and that as long as they have the right tools, video marketing will pretty much take care of itself. Absolutely wrong. How come? You have to pay attention to the old elements that sill remain alive in video marketing. Lose sight of these and you're going to fail. These factors remain. You have to build a brand. You have to create a human connection with your prospects. Most importantly, you still have to walk people through the KLT (know-like-trust) buying process. Without these old elements, all of your videos, as awesome as they may seem on the surface, simply won’t be able to do the job. Sure, you may get sales every once in a while, but that’s not the kind of income you’re looking for. You want videos that close the deal on a consistent basis, but that’s just not going to happen if you disregard the old rules of salesmanship. These old rules worked in the past, they’re working now, and they’ll continue to work long into the future. This training steps you through the mystery of modern video marketing so you can set it up to maximize your ROI. This training is based solidly on the interweaving of the new and old factors that make up modern video marketing. The bottom line actually hasn’t changed all that much. Just like with any other type of marketing, return on investment is crucial. This training has a slight twist however. I’m also going to dwell on, to some extent, the concept of return on effort. Your job is to spend as little time doing something while getting as many dollars out of that activity as possible. Chapter 1 What exactly is effective video marketing? What’s the big deal? Well, it really all boils down to conversions. You can try video marketing, but that’s not going to put food on your table. You have to do “effective” video marketing. There is a difference.

Sample Content Preview This occurs for two reasons: your body wants to hang onto its fat stores for when food really becomes limited, and burning your muscle tissue will mean your body then requires less energy for the rest of the famine period, which is definetly in its best interest. For this reason many people have survived for weeks with very little or no food; its also why anorexics look so awful, their own body has eaten away all their muscle and they look positively unhealthy. What this means for you, having lost 14 pounds on the “14 pounds in 3 Weeks diet” If you have lost 14 pounds in 3 Weeks you will therefore almost certainly have lost 7-8 (maybe more)pounds of muscle. If you continue with low calories you may lose yet even more muscle putting your body in an even worse position. The lack of muscle which is highly metabolically active means your body is burning calories at a highly reduced rate; your body will have stopped burning fat altogether by now, as it desperately hangs onto it for your survival. It is highly likely on returning to your original eating habits you will put all the weight back on. This time though you will have less muscle, your body will burn fewer calories a day and you will in many circumstances end up fatter than when you started. If you try another low calorie diet again you may end up in the vicious circle of yo yo dieting! Each time you go on the low calorie diet you will lose even more muscle and slow down your metabolism even more. After several years of this it will become impossible for you to lower your fat levels unless you work to increase your metabolism; your body has become very inefficient in burning calories; this is why often some people are alot fatter than others despite eating much less! More effects on the body caused by the low calorie diet! 2. Your body will adapt to the low number of calories by altering the chemicals it produces to make sure you stay alive during the famine (whether real or just a diet!). Your body increases the amount of the fat storing enzyme and decreases the amount of the fat burning enzyme. It also decreases the amount of thyroid hormone which regulates your metabolism. All these changes mean that is not suprising that you will put weight on rapidly once you start your old eating habits. 3. Your body adapts to survive on fewer calories by slowing down the number of calories you burn every day (aka metabolism). This means that you will get to a point whereby to lose any more fat you will have to cut calories to a ridiculously low level. Not only will this be almost impossible to maintain but further muscle loss and the decrease in metabolic rate will mean rapid weight gain is even more likely. Even if you are the most hardened dieter you will have to relapse back to higher calories and your body is very vulnerable for rapid weight gain when this occurs. 4. Low calorie diets are very hard to sustain! Your body is literally screaming at you to go and find something to eat. What also happens is that after a long time of not eating- say you skipped lunch or had no dinner in the evening as often is the case when on a low calorie diet- you will immediately binge on the first thing you can find. This often is something unhealthy that is full of sugar and saturated fat. Your body will immediately turn this into fat(and it will often contain alot of calories) as it has not had any energy for so long it will assume it will not receive anything for a long time after the meal. Your body really does act like it has a mind of its own!