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The SSAF website contains training tips and informative essays on how to build muscle and burn fat through the proper exercise and nutrition. Whether through aerobics, weight training, or a combination of both, learn to combine proven training methods and healthy eating habits for lifetime health and fitness.
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Here at SSAF, you can find new and better information on nutrition, exercise, health and fitness to use and share with your friends.
Nutrition.html
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If you want to maximize your body’s ability to burn fat, build muscle and take on the lean, athletic shape you desire, then consuming a high quality source of protein with every single meal is a must.
3-Reasons-Why-Proper-Protein-Intake-Aids-Fat-Loss.html
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At any time of year, we can use every last tip to help avoid weight gain. So here are 5 more fat loss tips for beginner & advanced readers.
5-More-Fat-Burning-Tips.html
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How would you like to know an astonishingly simple and incredibly easy way for virtually anyone to instantly accelerate their fat burning metabolism and improve their appearance over night? No, this isn’t some gimmicky weight loss supplement, fancy workout gizmo or “top secret” dieting strategy…It’s actually very straightforward and seemingly obvious, yet it works like a charm.
Accelerate-Your-Fat-Loss.html
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If there were one industry out there that could be used to encapsulate the very definition of the word “marketing hype”, weight loss supplementation would be it. I honestly don’t know of any other market out there filled with more fairy tale logic, exaggerations and flat-out lies than this one.
Any-Fat-Burning-Supplements-That-Really-Work.html
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No other nutrient out there is surrounded by more confusion, hype and contradiction than the all-too-famous carbohydrate. Over the last decade a virtually endless amount of advice, fad diets and hard-fast rules have been put into place regarding proper carbohydrate consumption. As a result, most average beginners have been left clueless and without any rational guidance on the topic.
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In Part 1, we established that the ultimate goal of effective fat burning carbohydrate consumption is to keep blood sugar levels consistent and balanced. In doing so, insulin levels will remain under control, the fat burning metabolism will be maximized and the body's energy levels and mood will remain elevated.
Carbohydrates-Part-2.html
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Nutrition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached.
Characteristics-of-a-Good-Nutrition-Program.html
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In most of my Lean-Body Secrets Newsletters, I like to provide a healthy snack or meal recipe that not only is delicious, but also helps to get you closer to that hard-body appearance that everyone is looking for, while also more importantly, improving your health for life. In this article, I'd like to give you healthy food ideas in a different way. This time, I figured I'd just give you some ideas of what I stock my fridge and cabinets with.
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At least 7 scientific studies have provided strong evidence that energy containing beverages (i.e., “liquid calories”) do not properly activate the satiety mechanisms in the body and brain and do not satisfy the appetite as well as food in solid form.
How-Liquid-Calories-May-Be-Making-You-Fat.html
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When most people begin a weight loss program in order to burn body fat and get into shape, the notion of eating more often throughout the day would probably be the last thing on their minds. For the majority of individuals, the prospect of eating a greater number of daily meals in order to lose body fat would seem counter-intuitive. However, what may seem logical on the surface isn’t always the correct way to go…
Ignite-Your-Fat-Burning.html
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So much focus and attention is placed on the idea of “weight loss” and “losing weight” that most typical beginners seem to lose sight of the actual concrete goal of achieving a lean, defined and healthy body…
Here's a hint...It's NOT a simple matter of "losing weight".
Losing-Body-Fat.html
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One of the biggest mistakes people make when trying to lose body fat and get into shape is failing to properly track their progress. They simply carry on with their program each week without taking any concrete measurements in the hopes that they’re on the right track. If it’s serious results that you’re after, this is an obvious and costly error.
Maximize-Your-Fat-Loss.html
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I'd like to start a little discussion today about carbohydrates... and in particular, "white foods" as well as potatoes. One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as "avoid any and all white carbohydrates".
Potatoes-Friend-or-Foe.html
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One thing that I notice in all the e-mails that I get from trainees is that people are really confused about the way to get rid of their body fat. Many factors contribute to this confusion but the main one, in my opinion, are the infomercials that appear on T.V. as well as articles written in magazines with less than up to date information. In an effort to eliminate this confusion, this month I will share the 7 rules of fat loss.
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The secret to getting super lean - I’m talking about being RIPPED, not just “average body fat” - is all about mastering the art of "peaking." Most people do not have a clue about what it takes to reach the type of low body fat levels that reveal ripped six-pack abs, muscle striations, vascularity and extreme muscular definition, so they go about it completely the wrong way.
The-Low-Body-Fat-Secret-of-Bodybuilders-And-Fitness-Models.html
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As an individual who desires a lean, attractive and “fat-free” appearance, you most likely have the idea that your ultimate dietary goal is to limit your consumption of fat as much as possible. And who could blame you for thinking that? For years we’ve been told that low-fat diets are the only healthy solution and that dietary fat is somehow an evil, harmful substance that should be steered clear of at all costs. Just walk into any grocery store and you’ll be bombarded with package after package of “low fat” and “fat free” products lining the shelves.
Why-Low-Fat-Diets-Make-You-Fatter.html
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Here at SSAF, you can find new and better information on nutrition, exercise, health and fitness to use and share with your friends.
Exercise.html
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In my opinion, the best abdominal exercise for building an awesome midsection is the bicycle crunch. If I could only choose one abdominal exercise to do, this one would be the one for sure.
Best-Abdominal-Exercise.html
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Gone are the days when you could spend an hour in the weight room and another 30 minutes doing cardio. With kids, there's just no time to even drive to the gym, let alone workout for more than 20 minutes. But by using the most convenient exercise equipment available - your own bodyweight - you can burn belly fat fast. And you can get your muscle definition back with simple bodyweight exercises.
Bodyweight-Fitness.html
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There is much debate and controversy on the subject of doing cardio while building muscle. Once and for all I am going to set the record straight. So without further adieu, here's the real deal on doing cardio while trying to gain size and strength...
Doing-Cardio-While-Building-Muscle.html
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If you want know how to gain weight and build a thick, muscular back there are three exercises that you need to become very familiar with. Those exercise are chin ups, rows and lastly but most importantly; deadlifts. If you did nothing but those three exercises faithfully you would end up with a thick and impressive looking back.
How-To-Gain-Weight-And-Build-A-Barn-Door-Sized-Back.html
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The bench press is a great exercise. If you bench properly, there will be minimal pectoral involvement, however. The triceps and front delts will do most of the work. This is individual and is based on your strengths and weaknesses, but for the most part, your chest will not be doing the majority of the work when you bench press.
How-To-Build-An-Impressive-Chest.html
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If you want to build muscle fast there are a few very important factors you need to be aware of. First of all, if you have less than Herculean genetics you need to be sure to avoid overtraining. There are several different ways to do this which are listed below.
How-To-Build-Muscle-Fast.html
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Why not take some of your workouts outdoors, instead of the stuffy old gym? Your workouts also don't have to be long drawn-out 2-hour events in order to get a great metabolism boosting, muscle sculpting workout. Here's an idea for an outdoor workout that literally takes me 10-20 minutes, but has me drenched in sweat and pumped up by the end...
Killer-Outdoor-Workouts.html
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Why is it that almost all of the muscle building workouts you read about advocate body-part splits? Monday is chest day, Tuesday is back, Thursday is legs and Friday is arms…or something like that, I guess.
More-Effective-Muscle-Building-Workouts.html
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One of the most popular claims for HIIT is that it burns “9 times more fat” than conventional (steady state) cardio. This figure was extracted from a study performed by Angelo Tremblay at Laval University in 1994. But what if I told you that HIIT has never been proven to be 9 times more effective than regular cardio… What if I told you that the same study actually shows that HIIT is 5 times less effective than steady state cardio??? Read on and see the proof for yourself.
Steady-State-Cardio-Vs-HIIT.html
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Instead of the typical ab exercise routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs.
The-3-Best-Ab-Exercises.html
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Moms have mistakenly believed that resistance training shouldn’t be the foundation of their fat loss program. Here are the three most common myths about resistance training and the “truth” about each.
Top-3-Reasons-Why-Moms-Are-Not-Into-Resistance-Training.html
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Lift weights for no more than three to four days per week. Doing so is not only unnecessary but can quickly lead to over-training, especially if you are doing other physical activities such as cardio or playing recreational sports on a regular basis.
Top-10-Muscle-Building-Tips.html
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Training to failure has long been a much debated subject amongst fitness professionals. Many experts tell you that if you really want to increase muscle mass you have to go to failure on each and every set you do while others will warn you to avoid training to failure at all costs. At different points in my career I have been on both sides of this fence as I am continually experimenting with more efficient ways of getting bigger and stronger.
Training-To-Failure-Increase-Muscle-Mass.html
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Picture this scenario...You've been training your tail off for the past 4 months, trying to pack on as much muscle size as you possibly can. You've bulked up considerably and are quite happy with the size you've been able to achieve.
Two-Simple-Steps-To-Ripped.html
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The margin of time that determines muscle building success or failure in the gym is a heck of a lot shorter than you might think. Just as fraction-of-a-second moments during a 100 metre dash will make or break a sprinter's race, fraction-of-a-second moments will also make or break your body's muscle growth response in the gym.
Wimp-Out-In-The-Gym-And-Your-Gains-Will-Be-Gone.html
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Fitness plans to build muscle and burn fat for safe weight loss. E-book options include info on nutrition, weight training, aerobics and fitness to give reader the power to reach weight loss goals.
Fitness-Programs.html
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Quick reference chart to SSAF expert authors and their training and fitness programs
Program-Guide.html
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Fitness products such as videos, clothing, equipment and healthy snacks to help you reach your fitness goals.
Fitness-Products.html
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Fitness programs and exercise examples with specific emphasis on women's health and nutrition.
Fitness-for-Women.html
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The FIRM Store from SSAF
The-Firm-Store.html
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Pregancy fitness exercises and nutrition for the safety-minded, healthy Mom-to-be.
Pregnancy-Fitness.html
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Training and fitness tips for health, fitness and safe weight loss, to help you build muscle and burn fat.
Fitness-Tips.html
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Busting training, fitness and nutrition myths as a guide to health and safe weight loss.
Fitness-Myths.html
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Now that you've made the commitment to starting a workout program, the next step is choosing a gym that you will feel comfortable going to on a regular basis. If it isn't, chances are you aren't going to stick with any type of regular plan and will eventually just stop going altogether. By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals.
Choosing-A-Gym.html
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One factor that many people overlook when they do all their research about the best type of muscle building strength training program to go on is the various types of muscle tissue and what type of training is best suited to them. While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present.
Learning-The-Muscle-Fiber-Types.html
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Why is it that almost everyone you see working out in the gym does high volume bodypart splits? Today is Monday and in just about every gym in America that means it’s chest day. Tomorrow is back, Thursday is legs and Friday is arms…or something like that, I guess.
Less-Time-Equals-Better-Results.html
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If you don’t know who Mike Mentzer was I will give you some quick background. He was a famous bodybuilder who competed back in the seventies and eighties against none other than Arnold, himself. He was known for being a huge proponent of extremely low volume training. Mike was either loved or hated; there was no in between. He had some radical view points and an in-your-face way of expressing them. He even had the balls to call Arnold out about his high volume training protocols and say what a complete waste of time it all was.
Mike-Mentzer-Genius-Or-Lunatic.html
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I'm often asked for basic tips and simple information that can be digested quickly and applied just as quickly, so here's a few tips that bodybuilders from all levels can use to build muscle and lose fat:
Ten-Muscle-Building-Fat-Burning-Tips.html
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As Busy Moms - there will always be too much to do. And guess what....there is no “perfect time” - except the time that you can take RIGHT NOW - to make a firm decision to begin something that is Overflowing with benefits into your life and the lives of your family.
The-Perfect-Time-to-Begin-Your-Fat-Loss-Program.html
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Get the latest fitness, exercise and nutrition news in text format.
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Get the latest fitness, exercise and nutrition news in video format.
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Interactive health and fitness tools including BMI calculator, calorie counters, and more!
Tools.html
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Contact Stay Safe And Fit
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We respect our customers privacy at SSAF and do not engage in spam activities or sell emails for any reason.
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Awesome links to fitness and health related web sites to help you on your quest to burn fat and build muscle and stay safe and for life!
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Fitness e-books for weight loss, bodybuilding, proper nutrition and exercise.
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