A brief overview.

1. Setting Goals

Before you even begin your training, it is important to identify your primary goal. I say primary, because whether you choose to lose fat or gain muscle the other will be a secondary effect.

2. Base Metabolic Rate and Other tools

There are some tools you will need. First is an understanding of basal metabolic rate and your daily caloric requirements. 2nd, you will need a good body fat scale and a notebook.

You should weigh yourself no more than twice a week and no less than every 2 weeks. Weigh-in should always be at the same time and preferably first thing in the morning, and it is even better if it is always the same day (ex. every Wednesday at 7am). Make a note of your weight and Body Fat Percentage (BF%).

Your weight notebook should have 5 columns, Date, Weight, BF%, Fat Lbs and Other Lbs. It is very important to calculate the Lb values. Fat Lbs is your total weight multiplied by your BF% divided by 100 ex. 200lb x 10% / 100 = 20lbs of fat. Other Lbs is your total body weight minus your fat lbs: 200-20 = 180

Basal Metabolic Rate Calculator
(http://gururwm.googlepages.com/basal_metabolic_rate_calculator.htm)

(http://testoster-zone.blogspot.com/2008/02/managing-your-training-and-diet-losing.html)

3. Macro Nutrient requirements

What do I consider to be Macro Nutrient values? Calories, Protein, Carbs, Fat. Try not to make your diet too complicated. Calculate you base calorie needs using the calculator below. If your goal in section 1 is to gain muscle, add 500 calories. If your goal is to lose fat, subtract 500 calories. Also, I believe in keeping diet simple. Your diet should include only whole foods you prepare yourself: Lean meats, fruits and vegetables, eggs, milk and grains.

Protein: 0.5g to 1g per pound of bodyweight

Carbs: As a general rule, eat all the vegetables you want, limit your fruit to a maximum of 4 servings per day. If you are trying to lose fat, avoid complex carbs (pasta, rice, potatoes etc) after noon. If you are trying to gain muscle, have some complex carbs later in the day.
Fat: This will take care of itself with your meat, eggs and milk.
Calories: Base Rate plus/minus 500

4. Workout

5 days a week. 3 on one off, 2 on 1 off.

Weights

Bench Press (chest, push)

Dumbbell Flies (chest, push)

Barbell/Dumbbell/Cable Rows (back, Pull)

Lat Pull downs (back, pull)

Shoulder Press (shoulders, push)

Upright Rows (shoulders, push/pull)

Triceps Press (triceps, push)

Bicep Curls (bicep, pull)

Forearm Curls (forearms, push/pull)

Squats (legs)

Dead lift (legs)

Calf Raises (legs)

Optional

Thigh Extensions (legs)

Hamstring Curls (legs)

Cardio

Brisk Walking

Jogging

Exercise Bike

Rowing

Elliptical

To lose fat: Cardio should be done 4 or 5 times a week for 45 minutes to an hour. 2 times a week, reduce your cardio to 30 minutes and do a circuit of the weight exercises. Your circuit should be sets of 20-25 reps of each exercise with no rest between exercise sets.

To Gain Muscle: Split these exercises into 2 groups and do group A on day 1 and 4, and group B on day 2 and 5. On day 3, do light cardio, stretching and body weight callisthenics (push-ups, bodyweight squats and lunges etc). Try and do your push exercises all on one day and pulls on the other. Do light cardio (20 minutes) 1 or 2 days of the week.

Martyn is a successful internet marketer and runs such blogs as:

http://www.hotpulp.com (Totally untrue celebrity News)

http://testoster-zone.blogspot.com (Fitness and workout site)

http://affiliate-journey.blogspot.com (Affiliate Marketing Resource)

Payday loans are being constantly talked about in the financial sector and whether they are actually helping customers or if they are simply getting them into more debt.

Customers turn to payday loans when they need some extra funds before payday; sometimes it will be for bills that need paying or simply extra funds to get them through the coming weeks before they receive their wages. These types of loans can be vital to people and, depending on which side of the fence you sit, can be extremely useful for customers.

For those who are against payday loans, their main argument is the APR that the lenders charge. There have been cases in the past where lenders have charged above average prices and recently there have been calls for a cap on charges. However, should this cap come to fruition then it would be extremely hard for lenders to stay in business, thus taking away this luxury from people.

A benefit of payday loans is that you can have some much needed cash before payday and helps avoid having cheques bounce and gives people the chance to pay their credit card repayments without any hassle. These kinds of loans are normally one of a few options for people with bad credit and can not obtain a bank loan or credit card. Some lenders now have a minimum salary requirement to ensure that their customers are going to be able to pay the loan back; this dispels any myth that payday loan companies are hindering customers and leading them into debt.

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You may be for or against payday loans but they can offer short term relief for customers. Choosing payday loans can be useful but beware of charges and fees you may incur and for the best payday loans, shop online for the best rates.

Reverse Mortgages are a very good tool for many senior borrowers to enable them to access the equity in their home while never having to make another payment as long as they live in those homes. However, a Reverse Mortgage has always been a fairly expensive proposition, usually carrying a price tag of a 2% origination fee as well as a 2% government mortgage insurance fee, plus third party costs such as appraisal, title, escrow or closing, etc. In all, in some of the higher HUD areas, the total of all fees could total as much as $17,000. Even though these fees are not paid out of pocket and are rolled into the loan, the fees can still scare some borrowers away from obtaining a loan which could otherwise improve the quality of their lives until now!

The numbers don’t work with all reverse mortgages, but for those borrowers who planned to take a minimum of $200,000 or more on their reverse mortgage at the very beginning (not hard to do if you have to pay off an existing mortgage or if you already have plans for the funds and need them right away), borrowers can now obtain a reverse mortgage called the Independence Plan which will contain no origination fee! The lender has priced the loan so that the originator does not have to charge any fee to the homeowner for the loan. What more, if the initial drawn amount is over $275,000, then there aren’t any third party fees either because the lender will give a credit to off-set these fees as well.

Sound too good to be true? You start thinking that the interest rate has to be at or above 10% to offer this good of a deal, right? Well, it’s not too good to be true and the rate is excellent in fact much lower than many of the other programs available in the marketplace. So is there a catch? Well, the amount of money you get may not be quite as high as with some other programs, but considering that you only pay back what you receive plus interest and ultimately the amount you or your heirs pay back depends largely upon the interest rate at which the interest accrues, this plan might well be one of the best plans available in the market today. You don’t pay any costs or interest on any costs to start the loan, we’ve seen borrowers qualify for payments to them up to $3,5000,000 and the interest rate for a proprietary or jumbo product is among the lowest in the marketplace.

So if you have always thought that a reverse mortgage might be a good thing for you but always shied away from the high initial costs and your initial draw or loan amount would be $200,000 or $275,000 or more, now might be a good time to look into a reverse mortgage with no closing costs.

Michael G. Branson (CEO All Reverse Mortgage Company)is a Mortgage Broker who has over 31 years of mortgage banking experience. Toll Free (888) 801-2762

Click Here to visit our Homepage

Click Here to watch the Reverse Mortgage Benefit Video

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