Take a moment and think about the sum total of everything you’re currently doing to improve your health, fitness, physique and athletic performance. Think of every detail you can – the workouts, the dieting, the level of effort, the sweat, the time – everything.

Now grab a pen or pencil and draw a small circle – about the size of a golf ball – in the center of a sheet of paper. Imagine that all the work you’re doing is contained in that small circle. Inside your circle, write the words, “Where I am now: My comfort zone.”

Next, take your pen and draw another circle outside the first one so you have two concentric circles. (If you didn’t draw the first one yet, go ahead and do it now so you have a visual).

The larger circle represents personal growth, increased performance and positive change. In the fitness arena, that might mean better health, higher levels of cardiovascular fitness, increased strength, larger muscles or decreased body fat. In sports it might mean performing a skill or event at a higher level of competency.

If you’re not seeing the changes you want – a frustration so many people are experiencing today – it means you’re staying completely inside that circle of comfort most of the time. In order to make a positive change in your life, you have to expand your boundaries by climbing outside your comfort zone.

If that’s all there is to it – if a little step outside your comfort zone is all it takes to grow and improve, then why don’t more people do it? What makes that little step so difficult?

The answer is simple: In the space between your two circles, write the word, “pain” a few times, all the way around the circumference.

You see, the second you leave your comfort zone, you experience pain, DIS-comfort and awkwardness. Since all positive changes take place outside the comfort zone, change is painful. The very instant most people feel the pain, they pull back inside the comfort zone. This is the reason why most people fail to improve themselves or create lasting changes in their lives: They are unwilling to put up with the pain of change.

Muscle to Die 4 Recommends: Tom Venuto’s Burn the Fat Feed the Muscle
Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Burn the Fat Feed the Muscle
Click here for Tom’s Burn the Fat Feed the Muscle program.

The pain we’re talking about may be: (1) the physical pain of muscles aching and lungs burning, (2) it may be the emotional “pain” of feeling awkward and clumsy at doing something new (such as a complicated exercise or athletic maneuver), or (3) it may be the “pain” of discipline and sacrifice. (For example, saying no to dessert, getting up at 5:30 a.m. for cardio, or passing up on a night out at the bars with your friends). Most likely, it’s all three types of pain.

The statement “no pain, no gain,” has been misinterpreted, criticized and labeled a fallacy by many. However, the people doing the criticizing are almost always “comfort zoners” who haven’t achieved much with their lives. Don’t listen to them. Never follow the herd (unless you want to step in a lot of manure). Instead, follow the small percentage of people who step out and achieve great things.

Achievement expert Brian Tracy says, “90% to 95% of people will withdraw to the comfort zone when what they try doesn’t work. Only that small percentage, 5 or 10 percent, will continually raise the bar on themselves; they will continually push themselves out into the zone of discomfort, and these are always the highest performers in every field.”

Studies at the University of Chicago by Mihaly Csikszentmihalyi, author of “Flow: The Psychology of Optimal Experience”, concluded that the highest achievers are those who consistently push themselves out of their comfort zones. Instead of withdrawing to their comfort zones when they don’t get immediate positive results, they force themselves to stay at this awkward, uncomfortable and painful (but higher and better) level of performance until the pain finally subsides and they become comfortable at the new higher level.

Here’s something important you need to know about pain: Tom Hopkins, a sales trainer and one of the world’s top motivational speakers, taught me this lesson many years ago and It’s been burned into my brain ever since. He said, “The pain of every change is forgotten when the benefits of that change are realized.”

If you ask a champion in any field of endeavor, you will find that rather than avoid pain, they embrace it and accept it as part of the game they must play to win. Champions realize that pain equals growth and the benefits far outweigh the discomfort.

Seven-Time Mr. Olympia Arnold Schwarzenneger said, “I realized that pain could become pleasure. We were benefiting from pain. We were breaking through the pain barrier and shocking the muscles. I looked at this pain as a positive thing, because I grew.”

Cyclist Lance Armstrong put it this way: “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit however, it lasts forever.”

Muhammad Ali said it like this: “I hated every minute of the training. But I said to myself, bear the pain now and live the rest of your life as a champion.”

Go back and look at your circles again. Do you realize that it may be entirely possible to continue expanding your circles to infinity? Draw a third one. And a fourth. Imagine yourself climbing up out of your comfort zone to these higher levels and look back at how small the space is that you used to occupy. You have far greater potential than you’ve ever imagined.

In William James’ essay, “On Vital Reserves: Energies of Men”, he wrote, “Compared to what we ought to be, we are only half awake. Our fires are dampened, our drafts are checked. We are making use of only a small part of our possible mental and physical resources. The human individual thus lives usually far within his limits; he possesses powers of various sorts which he habitually fails to use. He energizes below his maximum, and he behaves below his optimum.”

It’s a widely accepted fact that we only use a tiny fraction of our physical potential and even less of our minds. However, no true expert in human potential today would ever dare set a definite limit on what we are ultimately capable of achieving because for all practical purposes, our potential is literally infinite.

Have we seen any slowdown in athletic, intellectual, spiritual and scientific advancement during our lifetimes? Quite the opposite; the curve of progress is accelerating thanks to the brave souls who had the courage to step out their comfort zones. Meanwhile, the mediocre masses are left further and further behind because they would rather pull back into the apparent comfort and stability of their small “circles” rather than step forward through pain and into growth.

Ironically, when someone says, “I’m happy just staying right where I am,” he or she is demonstrating their ignorance of a basic law of nature. It’s the natural law that all things in the universe are either growing or decaying. There is no standing still. “Comfortably maintaining” is an illusion. Truth is, you must grow. You must push yourself beyond what you’ve done in the past if you want to avoid falling behind.

You don’t necessarily have to aspire to become Mr. Olympia, Tour De France winner, or heavyweight champion of the world, but you must continue to grow, whatever that means to you. All you have to do is step outside your comfort zone and endure the “pain” of effort, discipline, sacrifice, frustration and hard work, and your reward of growth is as certain as the sun rising in the East tomorrow.

Soon the pain subsides, you enjoy the benefits of the change, and the pain is forgotten. You’ve reached a new, and higher plateau of achievement. Be on guard, though, for it’s not long before that higher level becomes your new comfort zone, and then it’s time to press on again.

Ultimately, you can’t avoid experiencing pain of one kind or another. Project yourself into the future for a moment; see yourself in your final days, reflecting on what you’ve achieved in your lifetime…and reflecting on what you wanted to achieve, but never attempted. As you visualize this scene, remember the words of Jim Rohn: “We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.”

Back “in the day” when I was a full time personal trainer and I met with weight loss clients in person at my New Jersey Health Club, the first thing I would always ask during the initial consultation was:

“Tell me what you want… and I’ll show you how to get it.”

Typical reply from client:

“I want to lose 20 pounds fast.”

My reply:

“Are you SURE that’s what you want? …If I can show you how to lose 20 pounds REALLY fast, will that make you happy?”

They nodded their head affirmatively as their eyes lit up in anticipation of the rapid weight loss secrets I was about to reveal…

Their face went white when – with a totally straight face – I pulled out a hacksaw and started walking towards them…. menacingly.

Not sure whether to laugh or run in sheer terror, they said,

“What the heck are you doing?”

“You said you wanted to lose 20 pounds fast. This is the easiest, surest, most effective way I know to take 20 pounds off you FAST! In fact, I figure that right leg of yours might even weigh 25 pounds!”

I kept walking closer and started to get into sawing position, wielding my fast, effective and guaranteed weight loss tool…

“Bear with me because this IS quick, but sometimes it takes a few minutes for me to cut through the bone.”

By this time, my client (and I) are either completely cracking up, I have seriously scared the living you know what out of them, or they just think I’m a complete lunatic… (depends on whether I was able to keep a straight face or not)

Finally, the light bulb goes on, and my client would see where I was going with this:

“Okay, smart alec,” I get it… I don’t want to lose WEIGHT, I want to lose FAT.”

Sometimes I would be having so much fun, I would just keep on playin’…

“But why not? This is easy, fast and guaranteed – just what everyone wants these days… it’s even better than taking a pill! Come on… let me hack it off! You’ll be my next testimonial: ‘I lost 20 pounds in 5 minutes!’ Imagine what that will do for my business!”

“Very funny. I told you, I get it! I want to lose FAT, not muscles and bones. I need my leg!”

Naturally, of course, I don’t always have to pull out my trusty blade. Every once in a while… about as often as a total solar eclipse… a client answers my question like this:

“What do I want? Tom, I want to lose 20 pounds of body fat in the next 12 weeks. I want to do it slowly, safely and healthfully and then keep it off permanently. I want all the fat around my hips and thighs completely gone and I want a firm flat stomach. I want muscle all over my body while still looking feminine. I’d like to see myself at about 16% body fat and maintain all my muscle or gain a few pounds of lean mass if I can, especially in my arms. This is important to me because I want to set a good example for my kids, I want to be healthy and live to at least 90 and I want my husband to look at me and say, “I love your body,” and I want to be able to *honestly* say back to him, “me too!”

Muscle to Die 4 Recommends: Tom Venuto’s Burn the Fat Feed the Muscle
Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Burn the Fat Feed the Muscle
Click here for Tom’s Burn the Fat Feed the Muscle program.

It is on these rare occasions that I know there is still intelligent life on this planet.

If you could answer the question, “What do you want” with the lucidity, clarity and specificity that this woman did, I don’t think you would ever have any difficulty reaching your health and fitness goals… or any other goal in your life, for that matter.

Her answer was what you call a very “well-formed” goal, backed up with lots of emotional motivation-inducing “reasons why.”

“I want to lose weight” is a poorly-formed goal.

“Weight” is not the same as “fat.” Weight includes muscle, bone, internal organs as well as lots and lots of water.

If you only learn ONE thing from all my newsletters, articles and books, PLEASE learn this:

WHAT YOU REALLY WANT IS TO BURN THE FAT, WHILE KEEPING THE MUSCLE!!!!

FAT LOSS is what you want, not weight loss.

If your body were 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed?

I bet you wouldn’t! And if that’s true, then…

STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!

By measuring your body fat, you take the guesswork out of your health and fitness plan and you get an accurate picture of what’s really happening in your body as a result of your diet and exercise program.

Instead of worrying about whether you are losing muscle, or wondering if you are losing fat, you can measure it and KNOW for sure. (I always get a good chuckle when someone tells me they’re worried about losing muscle when they don’t even measure how much muscle they have!)

Instead of being confused by all the “opinions” from weight loss and exercise “experts” who are all telling you something different, you can MEASURE your body composition and based on the results, you can KNOW for sure whether your program is working.

A very wise man once said,

“A single measurement is worth a thousand opinions.”

So, how do you measure body fat?

Thanks to technology, there are some methods today that are so accurate, they can tell you whether your left pinky has more fat than your right pinky! Unfortunately, many of them are either too expensive or they are inaccessible, being found only in hospitals or research facilities

If you want to learn a LOT about various body fat testing methods, chapter 3 of my e-book, Burn The Fat, Feed The Muscle (www.burnthefat.com) goes into great detail about the pros and cons of all the various fat testing methods. Instead of re-hashing it all here, let me give you three quick and easy, practical suggestions:

Suggestion 1: Have a trainer or fitness professional measure you if this service is available at your local health club. Sometimes, there’s a charge – usually $15 – $25, although some clubs offer the service for free to all their members.

Suggestion 2: Purchase an Accu-measure skinfold caliper. Do a google or yahoo search to find a reseller.

The Accu-measure was designed to allow you to measure your own body fat in the privacy of your own home (you don’t need someone else to measure you)

Some people wonder if this is really accurate. Truth is, it’s not quite as accurate as a multi site skinfold test from an experienced tester, but what’s most important is not the “accuracy” per se, but the reliability and consistency of your measurements so you can track your progress. Skinfold calipers in general are not accurate or inaccurate, it’s the person doing the test that is accurate or inaccurate.

Suggestion 3: If you have a spouse, roommate, or friend who can measure your body fat, you can purchase a Slim Guide body fat caliper (or just about any brand of caliper) from Creative Health Products: chponline.com

The Slimguide is the best inexpensive caliper available (about $20), but it wasn’t designed for you to measure your own body fat like the Accu Measure. You’ll need someone to measure you with this caliper. Other models of body fat calipers (if you want to splurge), range from $150 to $450. (At our health clubs, I use the electronic “SKYNDEX” caliper with the 4-site “Durnin formula.”)

The calipers come with instructions, or you can use these formulas, which I have used and found to be very accurate:

4 Site formula for men (abdomen, suprailiac, thigh, tricep)

% fat = .29288(sum of 4 skinfolds) – 0.0005(sum of four skinfolds squared) + 0.15845(age) – 5.76377

4-Site Formula for women (abdomen, suprailiac, thigh, tricep)

% Fat = (.29669)(sum of 4 skinfolds) – (.00043)(Sum of four skinfolds squared) + .02963(age) + 1.4072

[Source: Jackson A S, Pollock, M (1985) Practical assessment of body composition. Physician Sport Med. 13: 76-90.]

Body fat percentages vary based on age and gender, but 20-25% body fat is average for women (15-19% is ideal), while 15-20% is average for men (10-14% is ideal). I have detailed charts for body fat charts in my e-book if you’re interested.

Once you know your body fat percentage, then weigh yourself and record your weight and body fat on a progress chart such as the one found in my Burn The Fat Feed The Muscle Program (a fat loss program, not a weight loss program). This chart is how you will track your progress and “keep score.”

You can calculate your lean body mass (muscle and other fat free tissue) very easily just by crunching some numbers:

For example, if you weigh 200 pounds and you have 10% body fat then you have 20 pounds of fat (10% of 200 = 20). That means you have a lean body mass (LBM) of 180 pounds.

Now we’re talking! With this data, you can get a really clear picture of how your exercise and nutrition program are affecting your physique.

Losing weight is very easy. Losing fat – and keeping it off without losing muscle – is a much bigger challenge. If you simply wanted to lose weight, we could just chop off your leg.

Or, (slightly less painful), I could show you how to drop 10 – 15 pounds over the weekend just by dehydrating yourself and using natural herbal diuretics. Wrestlers do it all the time to make a weight class. But what good would that do if it’s almost all water and you’re just going to gain it all back within days?

You don’t have to “throw away your scale” like many “experts” tell you to. By all means, keep using the scale, the tape measure and even photographs and the mirror – the more feedback the better – but body fat is where it’s at.

By the way, I recently bought a chain saw and a shiny new axe from Home Depot, and I’ve been practicing my “American Psycho” and Jack Nicholson, “The Shining” impersonations… so if you want to come to my office any time soon for personal consultation, you’d better have the right answer to my question, “What do you want?”

One last thing – If you found this information useful, then you’ll be very interested in the new e-book I recently wrote about body fat testing, called “How to Measure Your Body Fat In the Privacy Of Your Own Home.” Normally the retail price is $19.95, but you can get it for FREE at www.burnthefat.com with the purchase of my fat loss program, Burn The Fat, Feed The Muscle (BFFM), and it won’t be available much longer. (Note: BFFM is a FAT LOSS program, not a WEIGHT LOSS program!)

Remember that movie with Jim Carey, “Dumb and Dumber?” And remember the sequel to that movie, “Dumb and Dumberer?” Well, the low carb mania that is sweeping the globe today has reached a level beyond dumberer… It’s more like dumberererer (try to say that five times real fast).

There is an epidemic of “low carb stupidity” running rampant among millions of people throughout the world today — and fast food restaurants, food product manufacturers, supplement companies, and weight loss programs are capitalizing on it in a big way!

The low carb diet is not inherently “stupid,” however. It can be quite beneficial within certain parameters and under the right circumstances. The problem is that many practitioners are uninformed, misinformed, or simply lack the common sense and intuitive bodily wisdom to utilize the low carb approach intelligently.

Many low-carbers don’t even know why they are on a low carb diet, they’re just following the followers (Not intelligent!) Doing what everyone else is doing is always one of the surest, straightest routes to arrive at mediocrity! If you want to be a success, your chances are far greater if you look at what the masses are doing and do the exact opposite!

Fortunately, there is such a thing as “low carb intelligence.” Hopefully, by reading my brief rant, you will increase your carb IQ, and soon join the ranks of the extraordinarily fit, lean and healthy “carbo geniuses!”
Low carb stupidity #1
Selecting your beer or liquor carefully to make sure you have the brand with the fewest grams of carbs.
Low carb intelligence
Avoiding alcohol if you’re trying to lose body fat.

Drinking only in moderation if you’re trying to maintain your weight and be healthy.
Low carb stupidity #2
Believing any of the following: Low carbs diets are the only way to lose fat, low carb diets are the best way to lose fat, no one should ever eat a high carb diet, high carbs always make you fat, starches and grains make everyone sick and unhealthy.
Low carb intelligence
Adjusting your approach according to your health status, your goals and your body type, not according to generalizations preached by dogmatic diet “gurus.”
Low carb stupidity #3
Going on the Atkins diet (or any other very low carb/ketogenic diet) with absolutely no idea why you’re doing it or how the diet works (going on it because “everybody” is doing it and because you see it advertised everywhere.)
Low carb intelligence
Studying the physiology and biochemistry of the low carb diet and completely understanding all the pros and cons.

Then making an informed decision whether to restrict carbs based on your own personal goals, needs and heath status.
Low carb stupidity #4
Thinking that very low carb (ketogenic) dieting is a maintainable “lifestyle.”

Muscle to Die 4 Recommends: Tom Venuto’s Burn the Fat Feed the Muscle
Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Burn the Fat Feed the Muscle
Click here for Tom’s Burn the Fat Feed the Muscle program.

Low carb intelligence
Understanding that reasonable (moderate) restriction of carbs can be a helpful short term strategy for fat loss, a good way to reach a peak, a legitimate method to control appetite, and an effective way for some people to control insulin. But also understanding that a balanced diet of natural foods is probably the most suitable of all the diets for health, lifelong maintenance and weight control.
Low carb stupidity #5
Believing calories don’t count if you just cut out your carbs (or not counting calories because it’s “too much work.”)
Low carb intelligence
Knowing that fat loss always did and always will boil down to calories in vs. calories out. Taking the time and effort to crunch your numbers (at least once), typing up your menu on a spreadsheet, keeping a diary, and/or using nutrition tracking software.
Low carb stupidity #6
Staying on a low carb diet that has stopped working (or never worked in the first place).
Low carb intelligence
Adjusting your diet according to your results; understanding that a common definition of insanity (and/or stupidity) is to continue to do the same things over and over again, while expecting a different result.
Low carb stupidity #7
Believing that you don’t need exercise because all you need to do is cut carbs.
Low carb intelligence
Knowing that dieting is the worst way to lose fat and that exercise is the best way to lose fat (Burn The Fat, don’t starve the fat).
Low carb stupidity #8
Using the argument; “There’s no such thing as an essential carbohydrate” as justification for low carb dieting.
Low carb intelligence
Realizing that textbook definitions of “essential” can be taken out of context to promote a fad diet and that just because there’s technically no “essential” carbohydrates (as there are essential amino acids and fatty acids) doesn’t mean carbohydrates aren’t “essential” in other respects.
Low carb stupidity #9
Using the argument, “You have to eat fat to lose fat” as justification for a high fat, low carb diet, without explaining it or putting it in context (exactly how much fat and what kind of fat?)
Low carb intelligence
Understanding the importance of essential and omega three fats (the good fats), but not taking any single nutritional principle to an extreme (such as, “If a little fat is good for you then a lot is even better.”)
Low carb stupidity #10
Saying, “All carbs are bad” or “All carbs are fattening.”
Low carb intelligence
Avoiding generalizations, and instead, having multiple distinctions about carbohydrates (and other foods) so you can make better choices. For example:

* Low GI vs. high GI carbs
* Simple vs. complex carbs
* Starchy vs. fibrous carbs
* Natural vs. refined carbs
* High calorie density vs. low calorie density carbs

Low carb stupidity #11
Not clarifying your definition of low carbs.
Low carb intelligence
Realizing that there are “very low” carb diets, “low” carb diets, and “moderate” carb diets and that you cant lump them all together. (Some people consider The Zone Diet, at 40% of calories from carbs, a low carb diet, others consider 40% carbs quite high).
Low carb stupidity #12
Believing that carrots are fattening because they’re high on the glycemic index and because a popular fad diet book says so.
Low carb intelligence
Have we lost all vestiges of common sense? With an average carrot clocking in at 31 calories and 7.3 grams of carbs, do you really think that this orange-colored, nutrient-dense, low-calorie, all-natural, straight-out-of-the-ground root vegetable is going to make you fat? (if so, you are in “carbohydrate kindergarten.”)
Low carb stupidity… Lucky #13
Eating lots of processed and packaged low carb foods (including those protein “candy bars”)… and thinking you’re “being good” and “following your diet.”
Low carb intelligence
Realizing that natural, unrefined foods are one of the keys to lifelong weight control and that anything man made and refined is NOT an ideal “diet” food – including the highly processed low carb foods that are all the rage this year. (Doesn’t this bandwagon reek of the late 80’s and early 90’s “no fat” craze, when all those ”fat free” foods were being passed off as healthy diet food, but were really highly processed and full of pure sugar?)
— End of Stupidities—
Forgive me for the obvious dashes of sarcasm, but sometimes I just can’t help myself and I end up going into “rant mode”… I think the last time this happened was in my newsletter almost a year ago… that was the issue where I wrote about the ad for the candy bar that increases your bench press by 50 pounds? Yeah… I heard those bars are especially effective when you combine them with low carb potato chips (weren’t those low fat potato chips a few years ago??? Oh nevermind… it’s all soooo confusing!)

Tom Venuto: Now, when you start talking about “alternative health” or “natural cures”, there is obviously some great interest in this subject today because many people want to avoid taking prescription drugs at all costs. There may be some real and legitimate alternative or natural solutions to drugs for helping to control blood pressure. The problem is, the word “quack” often comes up in the same breath as the word “alternative medicine” and the supplement industry is not tightly regulated and the FTC simply can’t keep up with all the claims being made on so many products. Maybe there are some real legitimate natural alternatives to drugs, but if they’re mixed in with all these bogus products, what’s a consumer supposed to do?

Frank Mangano: I know what you mean, Tom. It can be very overwhelming and confusing. You need to thoroughly do your homework and look at the list of ingredients carefully. Learn as much as you possibly can about the product. Try to find evidence that the product is as effective as the manufacturer claims. The key to choosing the right product comes from researching the product and the company that makes the product to find out which products have been tested and what studies have been conducted.

Also, steer clear of supplements that contain artificial binders, fillers, sweeteners and preservatives. Another tip is to purchase supplements in capsule form rather than tablets. Capsules are a better choice because they don’t include as much filler as tablets do and the nutrients can be more efficiently absorbed into the body.

Tom Venuto: Okay, well, just to prove the point of how confusing the marketplace is, I did a google search on high blood pressure remedies before this call and just like for obesity or any other health problem, you are bombarded with advertisements and all kind of claims. It’s pretty unreal what you come up with online after a few searches. I’m not an expert on blood pressure or blood pressure treatments so personally I found the claims and mass amount of information to be pretty overwhelming and even I wasn’t sure what to believe at first without doing some serious homework.

So I’m going to tap into your expertise some more and rattle off really quickly a whole list of blood pressure remedies that I found online and the claims that came with them and I’d like you to very quickly give your opinion along with your thumbs up – it helps, or thumbs down – its hype, ok?

Frank Mangano: Okay, fire away Tom

Tom Venuto: Okay first one, pure essential oils. Lavender, rose, ylang ylang. Rub it on your wrist and in conjunction with your blood pressure medication your blood pressure will drop. Pretty cheap, only $14.95 and it says this will last for 6 months.

Frank Mangano: This might have some impact on blood pressure, but not completely from a nutritional standpoint. For example, lavender is an essential oil with a calming aroma. This can be used as a stress reliever, which we know lowers blood pressure. The rose is a good source of vitamin C, but has to be ingested. There are much better ways to get and assimilate vitamin C. The ylang ylang works like the lavender as an aroma therapy.

Tom Venuto: Alright, next one and you can’t miss this one online. Hyprava. The ad says it will lower your blood pressure 20, 30 or 50 points without drugs or harmful side effects. This is a bunch of herbs like hawthorn, garlic, ginger, ginkgo, valerian and bunch of other stuff, and it’s $67 a bottle.

Frank Mangano: All of the herbs you mentioned may help to lower blood pressure. What would be important about this supplement is to check the reputation of the manufacturer and the purity of the ingredients. You can make $67 worth of garlic and ginger go a long way in your cooking and add flavor and nutrition to your diet that way. The valerian root helps with stress reduction and the ginkgo improves circulation so all of these ingredients are good, if they are well formulated in the supplement.

Tom Venuto: Angioprim. I really couldn’t find an ingredients list of what this is, just gives a lot of warnings of what will happen to you if you don’t take it and that its an alternative to unplug blocked arteries…. $299 for six month supply.

Frank Mangano: Angioprim contains three key ingredients: Caysine, which is a synthetic blend of amino acids; Lysine, an essential amino acid and Cystine, a non-essential amino acid. Amino acids are important to cardiovascular health. Lystine in particular cannot be manufactured by the body and must come from food sources such as potatoes, soy products, fish, and eggs. Cysteine is an unstable amino acid that converts to L-Cysteine and vice versa and both work as antioxidants as the body needs them for detoxification purposes. This supplement is promoted as an alternative to angioplasty surgery, which opens small arteries and eases the symptoms of angina. I would not make this decision on my own if I had been told I had a blocked coronary artery. If your doctor agrees that it is safe to wait and try this blend of amino acids, then I’d consider it. You just might be able to non-surgically relieve symptoms with this and other antioxidants.

Tom Venuto: Okay, this one sounds exotic. Muktavi. Ayurvedic herbal remedy for hypertension, anxiety and insomnia. Fast results in 3 to 4 days. It’s a whole bunch of Indian herbs. 1 month pack, $19.95 British pounds.

Frank Mangano: There are a lot of lesser known and exotic herbs in the Ayurvdiec remedy. If anyone is going to take such a supplement, it is important to know what each herb does and how it interacts with other herbs. You have to remember, that most modern pharmaceuticals are based on herbs, so herbs can cause powerful reactions in the body, just like a drug. I will tell you that there are less exotic, equally effective ways to get antioxidants and lower blood pressure.

Tom Venuto: This next one is said to be nature’s answer to lowering high blood pressure. Hawthorne, coleus forskolli – I’ve seen coleus in some diet pills too – olive leaf extract, odorless garlic, and B vitamins. A year’s supply about a hundred bucks.

Frank Mangano: Hawthorne is an excellent herb for lowering blood pressure because it directly works on the blood vessels. It causes them to dilate much like the Doxazosin, but without the side effects. Hawthorne also helps restore the heart muscle that has been overworked if blood pressure has remained high for long periods of time. Hawthorne contains many B vitamins and Vitamin C. Garlic also lowers blood pressure by improving circulation by its blood thinning action. Olive leaf extract is lesser known, but does improve blood pressure. Just look at the Mediterranean diet. Most people there eat plenty of garlic and olive oil and have relatively few problems with blood pressure. Again, much of the benefits of this supplement can be obtained through diet, or a single herb supplement.

Tom Venuto: I’m glad you keep mentioning that a lot of this stuff can be obtained from the food you eat – garlic, ginger, olive oil and so on. Ok, next one is Hyperexol. It says drops your blood pressure 30 points in 30 days or it’s FREE. That’s pretty specific and convincing with the guarantee. It says it’s a doctor approved formula, all natural ingredients. The ingredients list is magnesium oxide, calcium carbonate, potassium, alum sativa, hawthorne berry, vitamin C, cayenne pepper, taurine. Buy 2 bottles get 1 free $114.

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Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Burn the Fat Feed the Muscle
Click here for Tom’s Burn the Fat Feed the Muscle program.

Frank Mangano: It’s correct in its claims that this supplement contains ingredients proven to lower blood pressure. The next thing I look at when choosing a supplement, then, is the reputation of the manufacturer. Since herbs are not approved or regulated by the FDA, the industry must regulate itself. In the case of Hyperexol, this formula was devised by a naturopath who is board certified by their governing agencies. The website for the product also gives consumers easy to find and clear contact names and number – another good sign that this is a reputable company. While I’m not endorsing a particular brand of supplements, I can recommend that consumers contact the manufacturer of whatever supplement they are considering and ask them for their research information. You can ask such questions of the manufacturer as, “Where do you obtain your herbs? How are they processed? What studies have you conducted?” A good manufacturer will have this information readily available to send to you.

Tom Venuto: Okay last one, more herbal stuff, I’ve seen that all over the internet – herbs for blood pressure. This one is advertised as a natural remedy. Comes in capsules or liquid $36.95 a bottle. Most of the stuff in here I’ve never even heard of, then again I’m no herbalist, but I’ve heard of a few of these ingredients. Taraxum I’ve heard of – that’s dandelion – it’s often put into weight loss pills or herbal water pills or natural diuretics. There’s also olea europea, agathosma betulina, that’s butchu – also an herbal diuretic I’ve hear that one too, actually this whole formula looks to me like an herbal diuretic.

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Frank Mangano is a health advocate who dedicates his life to finding solutions for people interested in reducing their risk of health problems and improving their overall quality of life naturally without the use prescription medication. As an active member of his community he works diligently providing assistance to senior citizens and probing as a health advocate to discover new and innovative ways to promote well being. The hard work and persistence that Frank has invested in recent years is reflected through his writings. He is the author of The Silent Killer Exposed, The Truth About Hypertension, which can be found on the web at: The Silent Killer Exposed
Click here for Frank’s The Silent Killer Exposed.

I do know for a fact that some of these natural herbal diuretics can temporarily remove water retention and I know about this from bodybuilders who use natural diuretics because they go into drug tested contests and prescription diuretics are banned or they just don’t want to mess with them. In fact, famous pro bodybuilders have died from taking lasix. But what about in the context of blood pressure, would an herbal diuretic be of any benefit?

Frank Mangano: Herbal diuretics are beneficial in controlling blood pressure. What I would caution people about is that diuretic use can cause severe potassium deficiencies. In fact, some of the prescription diuretics used to lower blood pressure are “potassium preserving” so that this doesn’t happen. A mild diuretic is okay, but I’d rely more on drinking plenty of water.

Tom Venuto: Let me fire a few quick questions at you point blank about all these advertised remedies. One, how do you know this stuff works? Do you take an advertisers word for it? Two, how do you know which one to choose – there’s so many – and these were just a few websites I found inside 10 or 15 minutes. Three, should people be self prescribing and self medicating after doing a little Internet research like I just did – is it safe? Is it even necessary or could healthy nutrition and exercise and losing excess fat be enough?

Frank Mangano: Those are all good questions, Tom. A little information can be dangerous, especially when it comes to health problems. There is little monitoring going on about what claims are true or false when it comes to herbal supplements too. Unfortunately the FDA doesn’t get involved until people start getting seriously injured and complaints are filed, such as with ephedra usage. Under the FDA’s Dietary Health and Supplement Education Act of 1994, the manufacturer is responsible for ensuring their products are safe before it goes to market. It doesn’t mention the effectiveness of the claims, but states the manufacturer must make sure the product label is truthful and not misleading. It leaves a lot of wiggle room for manufacturers that are not completely reputable to make unsubstantiated claims. Again, I’ll caution everyone who is listening that you need to get background information on a manufacturer before taking that supplement. The FDA does publish on their website tips for making informed choices about supplements. It’s found at FDA.org, and called, “Tips For The Savvy Supplement User: Making Informed Decisions And Evaluating Information.”

The basic vitamins, minerals and herbs that you need to maintain healthy blood pressure can be supplied – for the most part – by the foods you eat. It’s all about setting up a nutritional plan specific to supporting good blood pressure. If you do that, little, if any, supplementing will be need.

Tom Venuto: On the subject of supplements and natural or non-drug remedies, are there any that the medical establishment and scientific community give almost unanimous support for in the treatment of hypertension?

Frank Mangano: The medical community has really come to embrace fish oil supplements. They recognized through extensive research the benefits of the essential fatty acids and that the lack of these nutrients in the American diet especially is responsible for numerous health problems. There are a lot of other herbs that have been studied and the results of these clinical trials are often published by the National Institutes of Health and other federal health agencies or in prominent medical journals.

Tom Venuto: In your own personal opinion, are there any supplements that might fall under the “Alternative health” umbrella that the medical establishment and scientific community is hesitant to support or where they say maybe, but “more research is needed’ but which you think have potential?

Frank Mangano: There are a lot of supplements that the medical community just doesn’t want to embrace. But they haven’t vetoed them yet either. The problem with mainstream healthcare is that they are looking for ways to bottle and market a remedy and in doing so lose touch with what is already available to consumers. I know that they do this to ensure safety and purity of the remedies, but it is often at the expense of getting important information to the consumer. One example of this is with Vitamin C. This vitamin is known to boost the immune system, yet the medical establishment won’t necessarily recommend it for that purpose because more proof is needed – and that proof takes time and money.

One that has huge potential in lowering blood pressure but doesn’t have the full support of the medical community yet is L-Arginine. Herbalists consider arginine essential to controlling high blood pressure, yet the medical community believes that most people produce what they need and doesn’t support taking a supplement. If someone has a fatty liver and slow healing wounds or hair loss, then they may need to get more of this amino acid in their system.

The problem is not so much that the medical community believes these nutrients won’t help, it’s just they are not prepared to stick their necks out and take a definitive stand on most natural remedies.

Tom Venuto: And why is it that these potential solutions are not better known? What is it, some kind of conspiracy? I see this guy on TV all the time talking about natural cures “they” don’t want you to know about. Who is “they?” Is it really possible that the pharmaceutical industry has so much economic power and influence that they can suppress a natural remedy because that would cut into their drug profits, or is that too outrageous to be true.

Frank Mangano: I don’t believe any legitimate physician or scientist would want to hide the fact that there is a natural way to get healthy if they believed it would work. They often just don’t have the facts themselves, so they can’t pass this information along. I believe the drug manufacturers do have profits on their minds, but disguise this with scare tactics about how there has not been sufficient testing about how safe or effective natural remedies are – which just isn’t true. If more consumers demanded natural remedies, more would be done to test and educate. It’s happening already. There is a lot more activity in this area than just 5 or 10 years ago. That is making scientists and doctors more interested in finding out for themselves. The same thing happened with organic foods. Once people understood the benefits, there was a higher demand for them, and they started to be more readily available and affordable.

Tom Venuto: We’re almost out of time, but before we wrap this up, I want to ask you a question on a completely different note that is related to a personal interest of mine. I’m a natural bodybuilder as you know, obviously I do a lot of weight training, and a lot of people really believe that lifting weights raises blood pressure. My understanding of this is that lifting can cause a temporary rise in blood pressure during the exercise, especially on exercises where you do the Valsalva maneuver, which just means that you temporarily hold your breath through the sticking point of an exercise which will increase intra abdominal pressure and help you get through the difficult part of the lift. For example, you inhale on the way down on a leg press exercise, then at the bottom you reverse direction, hold your breath for a split second and then push through the sticking point and breathe out.

What I have read in the strength and conditioning literature is that this is only a transient rise in blood pressure and that if anything, a weight training program does not increase blood pressure long term, there is either no change in resting blood pressure or a decrease, depending on the person and the nature of the weight training program in question.

Here are my questions for you. Has your research found the same thing I did? Second, what about people who are not healthy and who have been diagnosed with high blood pressure. Should they be doing weight training? If so, how should they modify their workouts – I mean should they be doing heavy leg presses, squats and deadlifts and so on? Or what about higher reps and lighter weights? And last but not least, have you found any new research that’s just come out recently on whether weight training could either raise or lower resting blood pressure long term?

Frank Mangano: My research shows basically the same as what you found. Yes, there is a short-term raise in blood pressure during weight lifting, especially for those maneuvers where the breath is held. For a person who is in good cardiovascular health this isn’t a problem. For those who already have high blood pressure, weight training may even lower it, but the valsalva maneuver should be avoided until their every day blood pressure is consistently good.

Weight training, as you know, creates lean muscle mass, which increases metabolism and helps in weight reduction. Losing weight lowers blood pressure. To use weight training as a means of losing weight and lowering blood pressure I recommend the lower weight – higher reps workout. The circuit training approach is a great way for pre-hypertensive individuals to get control of their blood pressure before it becomes a dangerous health problem.

Tom Venuto; Well Frank, we’re just about out of time, so I want to say thank you, this has been a great interview and some great information I appreciate you sharing your time and expertise with my listeners. Even as a fitness professional myself, I’m learning new things here in the health field and expanding my perspectives and my definition of exactly what natural health, natural fitness and natural bodybuilding mean, because once again it means a lot more than just muscle, low body fat and looking good on the outside. Before we go, why don’t you give us your website address so if anyone listening wants to check out your e-book,
“The Silent Killer Exposed”, they can just go online and read more about it.

Frank Mangano: You’re very welcome, Tom, it’s been my pleasure. You can find out everything you need to know about my book by visiting: www.TheSilentKillerExposed.com

Tom Venuto: Awesome, thanks again Frank

Tom Venuto: Okay, now here is a question that is going to be of great interest to the listeners in my audience. What is the relationship between blood pressure and obesity? Is it a direct relationship? If you’re overweight, does your blood pressure necessarily go up right in line with your weight, or does only the probability of hypertension increase? And what if you’re obese or even morbidly obese? Are you virtually guaranteed to have high blood pressure?

Frank Mangano: Being extremely overweight or obese and having high blood pressure are so closely related that it has even been given its own name: obesity hypertension. Of all the cases of hypertension in the U.S., 75% can be directly attributed to obesity. Deaths directly from hypertension or that had high blood pressure as a primary contributor totaled 310,707 in the U.S. in 2002. It’s a chain reaction: obesity=hypertension= heart disease=death and that all begins with how fat a person is.

It’s not just how much you are overweight, but also where you carry your extra weight that can have a great impact on blood pressure. Risk factors are increased when added weight is in the abdominal area. This is because people with a so-called spare tire also have increases in blood sugar, which causes the fat to be deposited there, and then starts a cycle of sodium and water retention. To summarize, there is a significant risk factor for developing high blood pressure if you’re obese.

Tom Venuto: Yes, and I think it’s worth emphasizing the part about abdominal obesity because abdominal obesity which is 35 inches or more for women or 40 inches or more waist measurement for men, combined with high blood pressure are both part of a group of risk factors called metabolic syndrome or syndrome X. If you have metabolic syndrome you’re at risk for some serious health problems. So let’s take that situation in reverse. If you’re obese and you start losing weight are you guaranteed that your blood pressure going to drop?

Frank Mangano: There’s a direct correlation between obesity and hypertension, so it makes perfect sense that losing weight can lower blood pressure. The proof is in the numbers. Blood pressure is measured in mm/hg. A reading of blood pressure as the heart beats and as it relaxes, creates the dual number of X over Y giving you your final blood pressure reading. For every 2.2 pounds of weight lost, blood pressure falls 1 mm/hg. Of course, this is just one very positive byproduct of weight loss.

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Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Burn the Fat Feed the Muscle
Click here for Tom’s Burn the Fat Feed the Muscle program.

Tom Venuto. Okay, so we’ve talked mostly about the problem, although we talked a little bit about stress relief and losing weight as two potential solutions, let’s start talking about even more solutions now. I’ve read your book and I’m also familiar with the Dietary Approaches To Stop Hypertension, also known as DASH, so we know there’s not just one, but many different strategies for reducing blood pressure naturally, and in fact it may be ideal to combine several strategies to get the best results, but let me ask you, if you were consulting someone that had high blood pressure, what would be the ONE single most important step to take right now, today, the second they finish listening to this interview, that would make the biggest difference of all?

Frank Mangano: That’s a great question, Tom. The very first thing I recommend to my clients is to begin by evaluating their daily regimen and immediately start planning some permanent lifestyle changes. Planning is the key to achieving those healthy numbers. I’m such a believer in this that I have a “60-Day Plan” in my
silent killer exposed e-book, which helps my clients build a solid plan to help them reach their goal. It’s important to slowly incorporate your changes so you stick with them. Focus only on one change at a time. Eventually, each small change will add up to bigger results.

Tom Venuto: You know, that’ seems like the most obvious step – planning – but I don’t think that’s what most people were expecting to hear, but I agree 100% and I think it’s great advice. I tell my clients the same thing about training and fat loss- put your goals in writing and map out your plan first, but most people want one single magic bullet type answer, some type of easy overnight solution that doesn’t require work or thought, but it’s not that simple is it?

Muscle to Die 4 Recommends:Frank Mangano’s Silent Killer Exposed
Frank Mangano is a health advocate who dedicates his life to finding solutions for people interested in reducing their risk of health problems and improving their overall quality of life naturally without the use prescription medication. As an active member of his community he works diligently providing assistance to senior citizens and probing as a health advocate to discover new and innovative ways to promote well being. The hard work and persistence that Frank has invested in recent years is reflected through his writings. He is the author of The Silent Killer Exposed, The Truth About Hypertension, which can be found on the web at: The Silent Killer Exposed
Click here for Frank’s The Silent Killer Exposed.

When most people talk about reducing high blood pressure, the very first thing that pops into their mind is sodium intake. In fact, if you surveyed 100 people off the street, I bet 99 of them would bring up sodium in a conversation about high blood pressure. But if I understand this correctly, the role of sodium is misunderstood and although sodium is definitely a contributing factor, reducing blood pressure is not quite as simple as just cutting down or cutting out sodium. Is that correct and would you tell us about the relationship between sodium and blood pressure and what your recommendations are for sodium intake?

Frank Mangano: Very true, Tom. Sodium may be just one part of the problem but it’s important to know that excessive salt in the diet has been linked with hypertension. Sodium is hidden in packaged foods and in higher quantities that you may be aware of. I don’t suggest totally eliminating sodium from your diet, as that can be dangerous in itself.

Sodium is a mineral nutrient found in nearly all foods and exists in a balance with potassium that is critical for the normal functioning of every living cell.

It’s also interesting to note that eating unprocessed fruits, vegetables, meat, and fish provides all the sodium your body needs (about 500 mg a day). My recommendation for sodium intake is no more than 2400 mg per day and this is especially for individuals with high blood pressure.

Tom Venuto: Frank. I love my Starbucks – in moderation of course – and I drink mostly the organic stuff too, but I don’t really want to give up my cup or two a day. I don’t have high blood pressure, but if someone has high blood pressure, is caffeine off limits?

Frank Mangano: I know what you mean Tom – I enjoy my coffee too. Here’s the deal; caffeine does raise blood pressure but only temporarily. So you should be able to continue to have drinks that contain caffeine, unless you are sensitive to it or if you have heart disease and your doctor tells you not to have any. In a nutshell, you shouldn’t have to completely give it up, however I recommend drinking coffee in strict moderation if you have high blood pressure. That goes for the cola drinks too, because even if some brands don’t have as much caffeine as coffee, they are a hidden source of sodium. Remember, if you’re one of those people who keep a constant flow of caffeine in your system, you’re not giving your blood pressure much of a chance to go down.

Tom Venuto: Anything else in the diet that people with high blood pressure should avoid?

Frank Mangano: Absolutely. For starters, alcohol should only be consumed in moderation. I’m serious about this. The American Heart Institute also says that more than three drinks per day can raise blood pressure. Don’t go overboard. If you’re a smoker, do I really need to get into specifics on why you should quit smoking right here, right now? Smoking not only contributes to heart disease, stroke and cancer but also increases blood pressure, at least temporarily. I highly recommend that you seek professional help if you can’t quit on your own. Your heart will thank you for it.

Tom Venuto: It’s crazy how many people still smoke, isn’t it? What else, without giving away everything that’s in your book, are a few other non-drug ways to reduce high blood pressure?

Frank Mangano: Tom, I know you’ll agree with me when I say that you just can’t say enough good things about exercise! Did you know that walking could actually be more beneficial for high blood pressure in the long run than strenuous exercise? If you ask me, that’s fantastic news because not everyone is going to be able to start a vigorous exercise program! Just 30 minutes per day can make a positive impact. Try recruiting a friend to walk with or if you have a dog, take him/her with you on the walks! I also recommend using different routes so it doesn’t get boring. You can also bring a Walkman to listen to some of your favorite tunes. I’m a big oldies fan Tom so I enjoy bringing a CD packed with oldies hits!

Another way to be proactive is to drink water. Water is a great way to cleanse and refresh every part of the body, even your blood vessels. Many of the drugs prescribed to lower blood pressure are basically diuretics. Water is a natural diuretic. Drink 8-10 glasses each day to flush out excess salt and toxins that make their way into the blood stream. You can use water to replace some drinks containing caffeine that temporarily raise blood pressure.

Tom Venuto: I don’t think we can emphasize the exercise part enough. Everyone wants the magic solution – well, you want real magic? Then get off your butt and exercise. Just move, just burn calories. I’ve been teaching this for years, don’t go on diets, burn the fat, don’t diet the fat. It’s not only the real solution to losing fat it’s a true miracle for your health. And whats really sad is that we have more and more personal trainers and so called fitness guru’s these days telling people to exercise LESS today! Can you believe it? Stop and think about that for a minute. I mean, sure, there are people like executives, with great need for short, time efficient workouts, but the popularity of always looking for “the next big thing” in diets while at the same time down playing the importance of exercise is just unfathomable to me, whether we’re talking about weight loss or blood pressure or any other health issue.

But you know it’s all about selling whatever the popular program of the day is, whether that’s a few minutes in the morning to 6 second abs or whatever. I do think everyone should know that all exercise is good exercise and even short bouts of 10 or 15 minutes of exercise have health benefits, and if you’re a beginner, you can and should start slowly, but more exercise has even more benefits. Like you said, 30 minutes a day of walking is a great start, and if you add 30 or 45 minutes of weight training 3 days a week on top of that, your health and your body will just transform.

Ok, let’s change gears for a minute and talk about drugs. Blood pressure medications can be a complex topic because there are a lot of them. Are drugs the standard medical treatment for high blood pressure? Can you give us blood pressure drugs 101? Cliffs notes version.

Frank Mangano: I’ll try to keep this as simple as possible for our listeners. Blood pressure medication causes one of three main reactions. They either increase the size of the blood vessel (vasodilator); flush out the blood vessel of salt and water and create freer blood flow with less volume (diuretic); or slow down the heart beat (beta blockers). Here are the top 3 high blood pressure medications:

1. Doxazosin (brand name Wytensin) is a vasodilator that relaxes blood vessel walls.

2. Hydrochlorothiazide (under brand names Carozine, HydroDiuril or Diaqua) is a potassium reserving diuretic. It is intended to hang on to the potassium, an important mineral in lowering blood pressure that can get dangerously low with diuretic usage.

3. Acebutolo (brand name Sectral) is a beta blocker intended to decrease the heart rate and blood flow.

Tom Venuto: What are the down sides to using drugs to treat high blood pressure?

Frank Mangano: The downside to these drugs is the long list of side effects. Often the side effects are so bad that other medications have to be prescribed to counteract them. Some of the side effects include but are not limited to rapid heartbeat, impotence, fluid retention, gastrointestinal problems, dizziness, muscle weakness and especially cramping, lowering of the good cholesterol (HDL), dryness of the mouth, fever, anemia, a stuffy nose, diarrhea, heartburn, possible nightmares, swelling around the eyes and aches and pains in the joints.

Now Tom, keep in mind that all the prescription blood-pressure-reducing drugs don’t have all these symptoms all the time. But if just seeing that list of potential side effects isn’t enough for you to turn and run the other direction, what would be?

Tom Venuto: Yeah, there’s a side effect or two in there that I would definitely like to avoid. Ok, so how would you approach implementing your natural strategies if you were already on drugs? And I would assume that you would never advise someone to just stop taking their medication. How would you work with a physician on this and how open are most doctors to the idea of alternative natural approaches?

Frank Mangano: That’s correct. I would never advise someone to stop taking his or her medication. That can be dangerous. Only a qualified healthcare professional can help their patient make that choice. If the doctor has approved an all-natural approach, then they will most likely be weaned off their prescriptions carefully and slowly, under the care of the physician while following the all-natural approach. This is the correct path to take.

Here’s the thing, Tom. Most (not all) doctors will never tell you about all natural methods. Simply put…they can’t tell you what they don’t know. They can’t recommend something that they don’t know about. What do they know? They know that for almost every ailment, they can write a prescription for some drug that the greedy pharmacy companies are pushing. It’s not their fault. It’s how they’re trained in med school. The truth is I very much enjoy the benefits of NOT being a doctor for this reason!

A lot also depends on the relationship you have with your doctor. You should be able to openly discuss any questions or concerns you have. This is important. If you’re not comfortable with talking to your doctor, or your doctor doesn’t want to hear of an all-natural approach, I highly suggest finding another doctor you can work with and who is willing to work with you.

You don’t even have to go to the extreme of using a chiropractor or naturopath as your primary care, although these are two types of physicians who are focused on natural treatments. There are MDs out there and qualified nurse practitioners who are interested in the whole person and natural approaches to healthcare over getting patients in and out as quickly as possible.

Don’t get the wrong idea. I’m not against doctors and I’m not saying that no one should be taking medication. It’s just my belief that, in most cases, traditional medicine is NOT the answer and that doctors are often way too quick to pull out that prescription pad. It is also my belief that we are an over-medicated country!

Tom Venuto: I couldn’t agree more and I appreciate you saying that. In your book, you were talking about adding certain natural supplements to a diet that’s lacking in vitamins, minerals and other nutrients that are known to keep blood pressure at healthy levels, but then you said “dietary supplements are one way, but nothing is really better than a healthy eating plan that incorporates as many of the nutrients as possible in natural form.” It’s always a breath of fresh air to me when I hear someone say that, because it seems like someone always wants to sell you some miracle cure in a bottle.

In the fitness and weight loss field, I’m pretty well known for being a supplement skeptic. I don’t believe in taking pills to lose weight, for example, because I believe that even if you’re doing something like suppressing appetite successfully with a pill, and you eat less and lose weight as a result, you are still treating a symptom. If there haven’t been lifestyle changes and removal of causes, and there’s been no nutrition education, the fat will come back.

On the other hand, I’m so not into drugs, that I have a very open mind for any natural or non-drug alternatives for addressing health problems. In the case of using certain nutrients, and that could mean in the form of supplements, or specific foods, would you tell what if any natural solutions have solid scientific support for use in addressing blood pressure?

Frank Mangano: My book, “The Silent Killer Exposed” details what natural supplements and vitamins you need to help maintain a healthy blood pressure, but I’ll give you my top three or four to start with. First of all, a good whole food supplement and multivitamin gives you a good base. Other than obesity, something that triggers high blood pressure is a lack of certain nutrients. Potassium is a good example. Those with high blood pressure often have potassium deficiencies. My recommendation for potassium is that you get it from food sources only and not a supplement unless directed by a doctor. That is because too much of a good thing can harm you. You should be able to get the recommended 3,500 mg daily of potassium from foods such as bananas and potatoes. Your whole food supplements and multivitamins also provide a small percentage of the recommended daily dose too, but more importantly, they give you a base for well-rounded nutrition.

If you could only choose one other supplement to add to your diet, I would recommend a good source of Omega 3 and Omega 6 fatty acids. This comes from the fish oil supplements or from fresh, wild harvested fish.

Fish oils that provide the essential fatty acids have more health benefits than you could talk about in a 10 hour program. It lowers blood pressure, controls cholesterol, makes the arteries more flexible and has even been studied as a way to manage mental health. When it comes to blood pressure, fish oil helps by keeping blood platelets from clotting together along the artery walls. This keeps the passages open and the blood flowing through freely so that there is less pressure on the arteries.

A fish oil supplement should supply at least 3,000 mg of the cold water fish oils. Ideally you would have about three servings a week of salmon, cod or halibut, but if that isn’t happening week in and week out, you should be taking a supplement. One caution is that fish can have high levels of mercury or other metals. Wild harvested fish is less likely to contain the mercury. Supermarkets are required to label fish as wild harvested so you’ll know it wasn’t raise in a hatchery. Also, you need to check with the manufacturer of fish oil supplements about how much mercury theirs contains. It is not usually on the label, but information they keep on file.

Another addition to the diet should be lecithin. This is best when it is used in a granule form. You just stir about a tablespoon into your slow cooking oatmeal in the morning and you’ll lower both your blood pressure and cholesterol. It also works cleaning up the sticky residues from the artery walls. Lecithin contains choline, which scientific studies have proven prevents arteriosclerosis and improves brain function and memory.

Grape seed extract has been studied extensively to see how it impacts blood pressure. The second University of California-Davis study on humans was recently done and verified that grape seed extract can significantly lower blood pressure. In this case 24 participants lowered their systolic blood pressure by 12 millimeters and diastolic blood pressure by 8 millimeters in one month with just 150 mg daily supplements. That study also gave one group 300 milligrams per day of the grape seed extract to see if it lowered blood pressure more. The larger dose did not significantly lower blood pressure more, but it did have a positive impact on cholesterol.

Tom Venuto: Today my guest is Frank Mangano, who is the author of The Silent Killer Exposed, which is the best selling e-book on the net on the subject of natural ways to reduce your blood pressure, and that website is: www.TheSilentKillerExposed.com

Now this is a subject I’m passionate about for a couple reasons. First, because the issue goes hand in hand with the obesity issue, which is my primary area of research and expertise and second, because I’m not only an advocate of losing fat and developing your body without drugs, but also an advocate of improving your health in natural ways without drugs, whenever that is possible.

Your health is absolutely your greatest wealth because everything else in your life is meaningless if you don’t have your health. You have to put your own health at the very top of your life priority list. You can’t spend quality time with your family or advance your career, or enjoy anything else in life if you’re laid up in a hospital bed… or worse.

As a natural bodybuilder and fat loss coach, I’m interested not only in being muscular and having six pack abs and so on, but also feeling great and enjoying great health. What good is it to look great on the outside when you’re a mess on the inside, right? So when I say the word natural, I’m referring not only to saying no to steroids and weight loss drugs, but also staying away from other drugs, if those drugs are being used as a means of treating symptoms and not addressing causes, and if there’s an alternative.

First off, before we get into talking about this problem of high blood pressure, how it relates to the obesity problem and what are some natural approaches to fixing it let, me just back up for a minute and explain how I found out about Frank.

For many years, I was the manager of a chain of health clubs here in the New Jersey and New York Metropolitan area, and I met Frank because coincidentally, he was a member of one of our health clubs located in Brooklyn. At the time, I had no idea he was a natural health book author and expert on blood pressure, he was just one of the guys at the gym. It was only later that he found my Burn The Fat website by accident and mentioned that he also had a website dedicated to natural approaches to better health, and that’s how we originally connected.

So Frank, thank you for this interview and why don’t we get started by you telling us about your background. Specifically, what made you take an interest in researching this subject – was it an academic interest, or was it personal, like did you or a family member have high blood pressure, or was it something else?

Frank Mangano: Hey Tom, it’s a pleasure to do this interview with you. Before I answer that, I just want to add that I couldn’t agree more with what you said about “Health is wealth.” The statement is so important and so true.

I also want to point out something before we get started. What we’re going to talk about here is purely intended as reference material and as a way to open the door to a discussion between patients and their doctors about alternative ways to manage blood pressure. It’s my honest opinion that if someone with hypertension wants to lower their blood pressure, it can be done in a natural way and without the same side effects you often get with drugs. The advice I give isn’t intended as medical or professional advice but only a way to give people the tools they need to make informed decisions about their lifestyles and their health. The information we talk about tonight should not be used as a substitute for any treatment that has been prescribed or recommended by a doctor. If someone is currently taking medication for high blood pressure then they should continue to do so unless they are advised by their doctor to do otherwise. The same is true about the information in my book. I am not a healthcare professional. If you’ve been told by a healthcare professional that you have high blood pressure, or if you’ve taken a blood pressure reading at a pharmacy or at home that is within the range of what’s considered high blood pressure, then it’s imperative that you get medical attention and the advice of your healthcare provider. You should never begin a diet or exercise program without first consulting with a qualified healthcare professional.

Muscle to Die 4 Recommends: Tom Venuto’s Burn the Fat Feed the Muscle
Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Burn the Fat Feed the Muscle
Click here for Tom’s Burn the Fat Feed the Muscle program.

As for my research, Tom, it all started when my mom was diagnosed with high cholesterol. She was afraid of taking statin drugs, and with good reason. She came to me for help and asked what I thought she could do to avoid taking prescription medications. And so my research began. But I didn’t go right out looking for a solution, I first wanted to know everything there was to know about high cholesterol, so I started reading and studying all the information I could find on the topic. Once I understood it completely, my research expanded into what specifically could be done to lower it naturally.

I took what I learned and created a plan for my mom based strictly on hard science. The end result is that her LDL – which is the bad cholesterol – dropped almost 40 points. Because of this she was able to avoid taking prescription drugs. This was very exciting for me – obviously – because this was my mom, but also because this led to my first book which is called, “The 60 Day Prescription Free Cholesterol Cure.”

Muscle to Die 4 Recommends:Frank Mangano’s Silent Killer Exposed
Frank Mangano is a health advocate who dedicates his life to finding solutions for people interested in reducing their risk of health problems and improving their overall quality of life naturally without the use prescription medication. As an active member of his community he works diligently providing assistance to senior citizens and probing as a health advocate to discover new and innovative ways to promote well being. The hard work and persistence that Frank has invested in recent years is reflected through his writings. He is the author of The Silent Killer Exposed, The Truth About Hypertension, which can be found on the web at: The Silent Killer Exposed
Click here for Frank’s The Silent Killer Exposed.

According to my research, I discovered that many times, although not always, people who had high cholesterol also had “hypertension”, better known as high blood pressure. At that point I wanted to be sure my mom wouldn’t develop high blood pressure and so I started researching again.

Ever since I released my first book, I’ve been on a mission to find solutions for people who want to improve the quality of their lives, without chemical drugs. Often times, doctors will write a prescription for some drug that the profit-minded pharmaceutical companies are pushing when the drug isn’t even necessary! Whatever happened to good nutrition and exercise?

Tom Venuto: Good nutrition and exercise – AMEN to that! When was the last time your doctor took out that prescription pad and wrote: weight lifting 3 times a week, and do cardio or go for a walk every day for 30 minutes? Okay, would you give a real quick definition of what high blood pressure is and how someone would know if they have it?

Frank Mangano: Sure. High blood pressure is simply the amount of force the blood puts on your arteries as it passes through them. Your blood pressure doesn’t stay steady throughout the day – it rises and falls. When your blood pressure stays elevated over time, you are said to have high blood pressure. Here’s the disturbing part, Tom. Although some people may get headaches, dizziness, or blurred vision, high blood pressure often has no signs or symptoms. That’s why it’s also known as “The Silent Killer.”

Tom Venuto: So what is the best method for detection, aren’t there any outward warning signs or is the only way to check in with your doctor at regular intervals and or get your blood pressure taken regularly?

Frank Mangano: The surefire way to find out is to get tested. Your doctor can easily tell if your blood pressure is high by using what’s known as a sphygmomanometer, which is the instrument for measuring blood pressure in the arteries. This device consists of a pressure gauge and a rubber cuff that wraps around your upper arm and inflates to constrict the arteries.

Tom Venuto: Is it a good idea to test your own blood pressure at home and if so is there any special equipment you recommend?

Frank Mangano: Home testing is a very good idea, especially if you are concerned that you might have high blood pressure or if you have a family history of it. I highly recommend home testing. Although the digital (wrist cuff) blood pressure monitors are the easiest to use, I recommend using a manual blood pressure monitor for home testing. The manual monitors are similar to those that your doctor may use and usually they are more accurate than the digital (wrist cuff) monitors. A manual monitor, also known as a sphygmomanometer, will include an arm cuff, a squeeze bulb, stethoscope and a gauge to measure the pressure.

Tom Venuto: Ok, let me ask you another question. I see a lot of attention in the media about the obesity problem, quite a bit about diabetes, but not nearly as much about high blood pressure. Is it not that serious in comparison? Just how bad and how widespread is the high blood pressure problem?

Frank Mangano: Tom, it’s very serious. I hope you’re sitting down because what I’m about to tell you is going to shock you. The fact is that nearly one billion – yes, I said 1 billion – people worldwide have high blood pressure! A recent study predicted that this number will increase to 1.56 billion people by 2025. Those are staggering numbers, to say the least.

Tom Venuto: Scary, actually, that puts it right up there with obesity – 1 billion people. I guess one reason that obesity gets more headlines and even reality TV shows – and high blood pressure doesn’t, is because with obesity, you wear your problem and it’s a deeply emotional problem, whereas high blood pressure is not a cosmetic problem – like you say in the title of your book – it’s silent, but it’s still a killer. That probably makes it even more dangerous. If someone has high blood pressure and they don’t do anything about it what are the potential consequences?

Frank Mangano: Left untreated, high blood pressure will increase the risk of kidney damage, eye damage, hardening of the arteries (atherosclerosis or arteriosclerosis), heart attack, stroke, and other cardiovascular diseases. The cause of 3 out of 5 cases of heart failure in women is high blood pressure.

Tom Venuto: Let’s talk about causes. I think one of the huge mistakes people make in their journeys to lose weight and to become healthier is that they see symptoms and then they only take steps to treat the symptoms, without addressing the causes. What causes high blood pressure?

Frank Mangano: Well Tom, high blood pressure doesn’t discriminate and it can happen to anyone at any age. Since several factors and conditions play a role, it’s difficult to identify a specific cause. The healthcare profession doesn’t claim to know the cause of high blood pressure, but they do know that certain factors play a contributing role in its development.

Tom Venuto: Okay, so what are some of the factors that would give us some clue about whether you’re at risk and just how much risk?

Frank Mangano: There are a lot of factors that that contribute to high blood pressure including but not limited to smoking, lack of physical activity, obesity, high sodium intake, high cholesterol, excessive consumption of alcoholic beverages and of course, heredity. Diabetes patients are also at greater risk for developing high blood pressure and other cardiovascular diseases. Also, African-Americans seem to be at a greater risk of developing high blood pressure at an early age.

Tom Venuto: How much of this is genetics? If you have the predisposition are you just – to put it bluntly – basically are you screwed?

Frank Mangano: Your family history plays a role, but there are many things you can do to prevent or reduce high blood pressure even if you have genes that might make you more likely to have it.

Tom Venuto: I read something recently that you could say is pretty depressing and it came straight from the National Heart, Lung and Blood Pressure Institute (NHLBPI), and let me read this word for word, it said, “Once high blood pressure develops, it usually lasts a lifetime.” Well, the reason I say that’s depressing is because from my studies on the mind and psychology I know that when someone believes their problem is permanent, they tend to feel hopeless and then act helpless.

I’ve been working in the weight loss business my entire life and I’ve seen so many overweight men and women with high blood pressure lose weight, and then watch their blood pressure come down and it stayed down as long as they maintained a healthy weight. So why would the NHLBPI say something like this? What’s your take on this? Can high blood pressure be permanently cured or only controlled and what does the word “controlled” mean anyways?

Frank Mangano: What the NHLBPI is implying is that blood pressure is usually something that, if you are treating it only with medication, you’re likely to be on medication for a lifetime. That’s not to say you must be on medication. If people work to maintain a healthy weight, they can significantly lower their blood pressure and often go off the medication. This is why early monitoring and detection is important. You can control many of the risk factors before your blood pressure gets to dangerously high levels. Blood pressure itself is not a disease that needs to be cured, but high blood pressure is reaching epidemic proportions. We need the right amount of pressure to circulate the blood throughout the body. It does, however, need to be controlled so that blood pressure that is too low doesn’t deprive the body of oxygen and nutrients and blood pressure that is too high doesn’t strain the heart and blood vessels.

Tom Venuto: What is the actual relationship between high blood pressure and cardiovascular disease? Is high blood pressure literally the direct cause of strokes or heart attacks?

Frank Mangano: There’s a strong link between the two. The extra work the heart must do to push the blood through the body will eventually take its toll on the heart and arteries. High blood pressure creates a buildup in the arteries and therefore damages the arteries. As a result this greatly increases the risk for cardiovascular disease.

Tom Venuto: What’s the relationship between age and high blood pressure? Should we automatically assume that our blood pressure is going to go up as we age?

Frank Mangano: Age is a major contributor, but getting high blood pressure is NOT considered a normal, healthy part of aging. It may just be the result of a diet lacking in essential nutrients and/or a sedentary lifestyle.

Tom Venuto: I agree. I co-authored a book on healthy aging called Fit Over 40, and I have a lot of interest in this topic. People seem to think that everything automatically goes downhill after age 40, but muscle loss and gain in body fat that comes with age actually isn’t so much a result of age after all. It’s the same thing you said with blood pressure – it’s mostly a result of poor diet and inactivity – basically use it or lose it. Alright, next topic. Stress. Even when you just say the word stress, you get images or feelings of your blood boiling, and that’s an interesting aphorism too, isn’t it, blood boiling? What does stress have to do with blood pressure?

Frank Mangano: It’s important to understand that when stress is ongoing, so is the higher blood pressure level. In other words, by keeping stress at an elevated level, you’re keeping your blood pressure elevated also which, over time, will cause some serious health issues.

Tom Venuto: I agree 110%. Stress is a normal part of life – it’s the nonstop stress without recovery that causes the problems. The next question is what should we do about stress? What are some practical steps we can take today to reduce the stress in our lives, and what can someone who is hypertensive expect by making these changes?

>Frank Mangano: In today’s day and age, it’s almost impossible to live a stress free life, but there are plenty of steps you can take to reduce stress such as walking, meditating or listening to relaxing music to take the edge off a stressful day. I can’t emphasize enough the importance of making time for decompressing each and every day. The key is consistency. Follow these simple steps on a daily basis and you can expect to see improvement in the numbers.

Tom will try to answer the most common questions here or by e-mail.

When is the best time of day to do your aerobic exercise? The answer is any time! The most important thing is that you just do it. Continuous cardiovascular exercise, such as walking, jogging, stairclimbing, or cycling, sustained for at least 30 minutes, will burn body fat no matter when you do it. However, if you want to get the maximum benefits possible from every minute you invest in your workouts, then you should consider getting up early and doing cardio before you eat your first meal – even if you’re not a “morning person.” Early morning aerobic exercise on an empty stomach has three major advantages over exercising later in the day.

First of all, morning cardio burns more fat! Early in the morning before you eat, your levels of muscle and liver glycogen (stored carbohydrate) are low. If you eat dinner at 7 p.m and you eat breakfast at 7 a.m., that’s 12 hours without food. During this 12-hour overnight fast, your levels of glycogen slowly decline to provide glucose for various bodily functions that go on even while you sleep. As a result, you wake up in the morning with depleted glycogen and lower blood sugar – the optimum environment for burning fat instead of carbohydrate. How much more fat you’ll burn is uncertain, but some studies have suggested that up to 300% more fat is burned when cardio is done in a fasted, glycogen-depleted state.

So how exactly does this work? It’s quite simple, really. Carbohydrate (glycogen) is your body’s primary and preferred energy source. When your primary fuel source is in short supply, this forces your body to tap into its secondary or reserve energy source; body fat. If you do cardio immediately after eating a meal, you’ll still burn fat, but you’ll burn less of it because you’ll be burning off the carbohydrates you ate first. You always burn a combination of fat and carbohydrate for fuel, but depending on when you exercise, you can burn a greater proportion of fat relative to carbohydrate. If doing cardio first thing in the morning is not an option for you, then the second best time to do it would be immediately after weight training. Lifting weights is anaerobic (carbohydrate-burning) by nature, and therefore depletes muscle glycogen. That’s why a post lifting cardio session has a similar effect as morning cardio on an empty stomach.

Muscle to Die 4 Recommends: Tom Venuto’s Burn the Fat Feed the Muscle
Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Burn the Fat Feed the Muscle
Click here for Tom’s Burn the Fat Feed the Muscle program.

The second benefit you’ll get from early morning cardio sessions is what I call the “afterburn” effect. When you do a cardio session in the morning, you not only burn fat during the session, but you also continue to burn fat at an accelerated rate after the workout. Why? Because an intense session of cardiovascular exercise can keep your metabolism elevated for hours after the session is over. If you do cardio at night, you will still burn fat during the session, so you definitely benefit from it. However, nighttime cardio fails to take advantage of the “afterburn” effect because your metabolism drops like a ton of bricks as soon as you go to sleep. While you sleep, your metabolic rate is slower than any other time of the day.

Burning more fat isn’t the only reason you should do your cardio early. The third benefit of morning workouts is the “rush” and feeling of accomplishment that stays with you all day long after an invigorating workout. Exercise can become a pleasant and enjoyable experience, but the more difficult or challenging it is for you, the more important it is to get it out of the way early. When you put off any task you consider unpleasant, it hangs over you all day long, leaving you with a feeling of guilt, stress and incompleteness (not to mention that you are more likely to “blow off” an evening workout if you are tired from a long day at work or if your pals try to persuade you to join them at the pub for happy hour.)

You might find it hard to wake up early in the morning and get motivated to workout. But think back for a moment to a time in your life when you tackled a difficult task and you finished it. Didn’t you feel great afterwards? Completing any task, especially a physically challenging one, gives you a “buzz.” When the task is exercise, the buzz is physiological and psychological. Physiologically, exercise releases endorphins in your body. Endorphins are opiate-like hormones hundreds of times more powerful than the strongest morphine. Endorphins create a natural “high” that makes you feel positively euphoric! Endorphins reduce stress, improve your mood, increase circulation and relieve pain. The “high” is partly psychological too. Getting up early and successfully achieving a small goal kick starts your day and gives you feelings of completion, satisfaction and accomplishment. For the rest of the day you feel happy and you feel less stress knowing that a difficult part of the day is behind you.

So, you say you’re not a morning person? Take heart; neither am I. I can sleep in like you wouldn’t believe! But I get up anyway because I know the effort is worth the results. When I have a bodybuilding goal that I am clearly focused on, such as reaching 4% or 5% body fat for a competition, I’m on my Stairmaster for 45 minutes every morning at the crack of dawn without fail. Sure it’s a challenge at first, but you know what? After a few short weeks, It’s no longer a chore and I’m “in the groove” – and you will be too. Just try it. Make a commitment to yourself to do it for just 21 days. Once those 21 days have gone by, you’ll already be leaner and you’ll be on your way to making morning workouts a habit that’s as natural as brushing your teeth or taking a shower. Once you start getting used to feeling that buzz, you’ll become “positively addicted” to it. The more you do it, the more you’ll want to do it. Before you know it, early morning cardio will be your new habit, you’ll be leaner, your metabolism will be faster and you’ll feel fantastic all day long!

Developing a lean, flat stomach takes time and patience, especially when it comes to those last few pounds in those hard to lose places. The lower abs and “love handles” can be two of the most stubborn and exercise-resistant areas from which to lose fat.

In fact, it can sometimes seem so hard to reduce those spots that many people become frustrated and resort to dangerous diet drugs or liposuction. Other people slave away day in and day out on the latest new-fangled ab device or do countless sit ups, side bends, and leg raises every day, all to no avail.

There is only one way to lose fat in the so-called “stubborn areas,” and that is with the correct combination of proper diet, aerobic exercise, abdominal training, and weight training.

The first thing you need to realize is that it is impossible to “spot reduce” fat from one specific part of the body. Fat loss occurs systemically, meaning that, you will draw it from all areas of the body, and the first place you tend to put it on will be the last place it comes off.

The reason everyone has those “stubborn” spots is because each of us is born with a genetic pattern of fat storage, just as we inherit hair color, eye color, and other physical traits. In women, the stubborn areas tend to be hips, thighs, and the waist. Thinking that you can “drain the fat” from your primary storage point first is like thinking that you can drain the deep end of your swimming pool before the shallow end – can’t do it.

In men, the troublesome areas are usually the lower abs and the “love handles.” Many people labor away month after month trying to exercise specific areas of their body with the idea that fat will be burned directly off the area they are working.

Training the abdominals every day with hundreds of repetitions will certainly strengthen and develop the muscles, but it will do almost nothing to remove the fat obscuring the muscles. In fact, it is possible to have a great set of abs that you can’t even see because they are covered up with a layer of fat!

Contrary to popular belief, the best way to burn the layer of flab from your midsection is not to do more abdominal exercise, but to do more cardiovascular exercise. Aerobic exercise is the real secret to burning fat. Walking, jogging, bicycling, elliptical exercise and stairclimbing are all great fat burners.

Muscle to Die 4 Recommends: Tom Venuto’s Burn the Fat Feed the Muscle
Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Burn the Fat Feed the Muscle
Click here for Tom’s Burn the Fat Feed the Muscle program.

Most people give up too early in the workout. During the first 20 minutes of aerobic activity, glycogen (stored carbohydrates) is the primary fuel source. If you stop after 20 minutes, you’re only getting half of your workout done! You get the cardiovascular health benefits, but you don’t get much fat loss during the workout.

Because you don’t burn significant amounts of fat until glycogen stores are depleted, the key to maximum fat loss is to work out aerobically for 30-45 minutes continuously per session. You should do this at least three or four days per week, but five, six, or even seven days a week will take off fat at the fastest rate possible!

Even if you’re doing cardio every day, without a good diet, you still won’t see results. Fat loss is a 50% exercise, 50% nutrition combination. A fat loss diet must be low in calories. Regardless of how much you work out, if the number of calories you take in is greater than the amount you burn, you’ll still put on bodyfat.

Ideally, you should spread your calories out into five small meals a day instead of 2 or 3 big ones so that you don’t overeat in one feeding. Eat a variety of foods that are all natural, low in fat and low in sugar, with about 50% of the calories coming from carbohydrates, 30% from protein, and 20% from fat.

If you’re having a really difficult time losing the last few pounds, keep the protein up and decrease your carbohydrate intake, especially late in the day and at night. This will deplete your glycogen stores and force your body to burn more fat for energy. Be careful not to drop your calories or carbohydrates too much, because this will be interpreted by the body as starvation and will result in a decrease in metabolic rate.

Next to “spot reduction,” the second most common myth about abdominal training is that sit ups and leg raises are the most effective exercises. Actually, these movements don’t even isolate the abs; they are integrated exercises that heavily recruit the hip flexor muscles, which are the same muscles used to punt a football.

The hip flexors attach the thigh to the spinal column, so working them with exercises such as straight leg raises creates a strong pull on the lumbar area. This is a common cause of lower back pain in those susceptible. There is certainly a place in sports conditioning for all types of integrated abdominal-hip flexion exercises.

However, a safe, simple and effective way to for a beginner to started an abdominal program is to emphasize basic abdominal flexion exercises such as crunches, stability ball crunches, cable crunches, hip lifts, full range knee ups and reverse crunches.

The crunch is simply a partial sit up. You lie flat on your back and curl your head, shoulders and upper back off the floor. Your lower back stays on the floor at all times. This isolates the abs because when the feet are not anchored, and you don’t sit all the wayup, the hip flexors are not strongly activated. To add range of motion and activate your core, the next progression is to perform your crunches on a stability ball.

The reverse crunch, unlike the straight leg raise, is a rolling movement, where the knees are rocked back over the chest. This is a great movement for working the lower abs without putting undue stress on the lower back. To increase difficulty, the next progression is to perform your reverse crunches up a low incline board. To hit the oblique muscles on the sides of the waist, you can do your crunches with a twist (elbow to knee) or you can lie on your side and do side crunches.

The final component of your ab flab-reducing program is resistance training. It is important to train the entire body. Working one muscle group to the exclusion of others is a common cause of muscular imbalance. Building strong abdominals without also developing the antagonistic spinal erectors of the lower back could easily lead to injury.

Many people are under the impression that they should only do cardiovascular activities until the weight comes off, then add weight training later on. It’s true that weight training is an anaerobic activity, so it burns more glycogen than body fat. However, working out with weights will increase your lean body mass, which in turn raises your resting metabolic rate. The faster your metabolism is, the more fat you will burn! A complete program should always include aerobic exercise and weight training for every muscle group.

Before you decide to resort to drastic measures, give these guidelines an honest try. Losing fat is not easy, but it is simple if you know the formula. To recap, the formula for losing the last few pounds of ab flab is as follows:

1. Losing fat takes time, so get started now! Be patient and don’t expect to get “ripped” overnight
2. Burn the fat off the ab muscles with lots of cardiovascular exercise or you won’t be able to see them.
3. Choose biomechanically correct exercises to train the abs, emphasizing crunching type isolation exercises,
4. Eat natural, low fat, low sugar, low calorie foods in small servings throughout the day, and
5. Work out with weights; don’t just train your abs, train your entire body.

It seems that every time science uncovers some type of association between body fat and anything, opportunistic entrepreneurs are waiting in the shadows to create a product and a marketing campaign around it. They ride the wave into the multi millions, until the buzz dies down or until the Federal Trade Commission (FTC) sues and slaps a padlock on their warehouse doors. Then, it’s on to the “next big thing in weight loss,” because they know there will always be a gullible crowd eagerly waiting for the next quick fix. The most recent example is when researchers discovered a correlation between cortisol and abdominal body fat. Cortisol was then blamed as the latest culprit in the obesity problem, and cortisol-suppressing pills were touted as the “miracle solution.”

Big Claims, Little Proof

After a web search on the subject of cortisol, here are some of the claims you may find:

* Stress makes you fat
* Cortisol is what makes you fat
* Cortisol reducing supplements control stress
* Cortisol reducing supplements reduce belly fat
* Cortisol reducing supplements get rid of “stress fat”
* Cortisol reducing supplements balance hormone levels that cause stress
* Cortisol reducing supplements increase muscle growth
* Cortisol supplements suppress appetite
* Cortisol supplements speed up metabolism

The advertising claims include just enough scientific fact to make even the savviest consumers say, “That makes sense, I think I’ll try that.” They also hit home emotionally by focusing on common hot buttons such as stress (who isn’t at least a little stressed in this day and age?) Brilliant marketing. Convincing. Unfortunately, most of the claims being made are completely false, with only a tiny thread of truth woven in.

Muscle to Die 4 Recommends: Tom Venuto’s Burn the Fat Feed the Muscle
Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Burn the Fat Feed the Muscle
Click here for Tom’s Burn the Fat Feed the Muscle program.

Cortisol is a very important hormone that you must understand if you want to get maximum results from your training and nutrition programs, but if you don’t educate yourself, you may become one of the millions of victims to fall for this latest fad. The answers to the frequently asked questions in this article will arm you with the science-based facts, while helping you steer clear of the hype-based scams.

What is cortisol?

Cortisol is a hormone produced by your adrenal glands. It falls into a category of hormones known as “glucocorticoids”, referring to their ability to increase blood glucose levels. Cortisol is the primary glucocorticoid.

Why does your body produce cortisol?

Cortisol is a stress hormone. Your body produces cortisol in response to stress, physical, mental or emotional. This can include extremely low calorie diets, intense training, high volume training, lack of quality sleep as well as common daily stresses such as job pressures, fights with your spouse or being caught in a traffic jam. Trauma, injury and surgery are also major stressors to the body (Note: much of the research done on cortisol and stress has been done on recovering patients, and such findings may not carry over to healthy, athletic populations).

What does cortisol do?

Cortisol is part of the fight or flight response. Faced with a “life or death” situation, cortisol increases the flow of glucose (as well as protein and fat) out of your tissues and into the bloodstream in order to increase energy and physical readiness to handle the stressful situation or threat.

How do you know whether your cortisol levels are high?

You can get your cortisol levels tested if you choose to. The most common method of testing is a blood test (blood cortisol levels). Saliva and 24 hour urine tests are also available.

What is a normal level of cortisol?

Cortisol levels are higher in adults than children and levels fluctuate throughout each 24 hour period, so tests must account for the time of day. Cortisol concentrations are highest in the early morning around 6 – 8 a.m. and they are also elevated after exercise (a normal part of your body’s response to exercise). The lowest levels are usually around midnight. According to the Medline Encyclopedia, normal levels of cortisol in the bloodstream at 8:00 a.m. are 6-23 mcg/dl.

Should you get your cortisol levels tested?

For serious competitive athletes, it may be worth the time, expense and inconvenience to have cortisol tests done on a regular basis. Some strength and conditioning coaches insist on it. For the average trainee, as long as you are aware of the factors that produce excessive cortisol and take steps to keep it in the normal, healthy range, then testing is probably not necessary.

Is cortisol related to abdominal obesity?

Yes. There is a link between high cortisol levels and storage of body fat, particularly “visceral” abdominal body fat (also known as intra-abdominal fat). Visceral fat is stored deeper in the abdominal cavity and around the internal organs, whereas “regular” fat is stored below the skin (known as subcutaneous fat). Visceral fat is particularly unhealthy because it is a risk factor for heart disease and diabetes.

Does Cortisol Make you fat?

No, cortisol is not “the thing” that makes you fat. In fact, one of the effects of cortisol is to increase the breakdown of stored adipose tissue into glycerol and fatty acids where it can enter the bloodstream and then be used as energy. High levels of cortisol are merely one contributing factor to storage of abdominal fat, not the primary cause. An excess of calories from too much food and not enough exercise is what makes you fat.

If cortisol is related to abdominal obesity, then will taking a cortisol suppressing pill get rid of abdominal (belly) fat?

No. Just because there is an association between high cortisol levels and abdominal body fat doesn’t mean that a taking a cortisol-suppressing pill will remove abdominal body fat. The studies which showed a relationship between cortisol and body fat did not test whether suppressing cortisol removes fat that is already deposited on your body.

Does stress make you fat?

No. If it did, then everyone who is stressed would be gaining fat. Many people lose weight while under stress. In some studies, test subjects with the highest cortisol levels lost the most weight. Stress, by itself, does not increase body fat. However, if stress stimulates appetite and leads to overeating, then the excess calories from “stress eating” can make you fatter.

Is cortisol is bad for you?

Cortisol is not “bad for you,” it is a hormone that is essential for life as part of our natural stress response. There are many hormones in our bodies, which in the proper amounts, maintain good health, but in excess or in deficiency, have negative effects or even contribute to health problems or diseases. Cortisol is no different. For example, Cushing’s syndrome is a disease of high cortisol levels, while Addison’s is a disease of low cortisol levels. You want to maintain a healthy, normal level of cortisol, not suppress your cortisol to nothing or allow it to remain elevated.

Chronically elevated cortisol levels may have a variety of negative effects. Cortisol is catabolic and elevated cortisol levels can cause the loss of muscle tissue by facilitating the process of converting lean tissue into glucose. An excess of cortisol can also lead to a decrease in insulin sensitivity, increased insulin resistance, reduced kidney function, hypertension, suppressed immune function, reduced growth hormone levels, and reduced connective tissue strength. Chronically elevated levels of cortisol can also decrease strength and performance in athletes.

Can suppressing cortisol improve your muscle growth and strength?

High cortisol levels can increase muscle protein breakdown and inhibit protein synthesis (building up muscle proteins), so a chronically elevated cortisol level is clearly counterproductive to building muscle. Bringing elevated cortisol levels back to normal may improve recovery, strength, hypertrophy and performance. However, there is no scientific evidence that reducing your cortisol levels below normal will have any effect on
increasing strength or muscle growth.

Should you take a cortisol-suppressing supplement to help you lose weight?

In my opinion, no, absolutely not. Cortisol suppressing supplements are not a valid solution for losing weight. The FTC has filed lawsuits against the makers of Cortislim and Cortistress, charging them with making false and unsubstantiated claims that their products can cause weight loss. Lydia Parnes, acting director of the FTC’s bureau of consumer protection says, “The defendant’s claims fly in the face of reality. No pill can replace a healthy program of diet and exercise.” Reducing excessively high cortisol levels through supplement use may prove beneficial in some ways for hard training athletes. However, pills do not make you lose fat. Body fat is lost by creating a caloric deficit through exercise and nutrition.

Should you take a cortisol-suppressing supplement to help control your stress levels?

There are quite a few supplements, mostly herbs, which are reputed to have “calming,” “relaxing,” “tranquilizing,” “stress-relieving” or “anti-anxiety” effects. These include Magnolia bark, kava kava, valerian, L-theanine and too many others to mention. However, very few studies exist which have directly tested the effects of these herbs on cortisol levels. Although some people may find value in these types of products, the ideal solution is to reduce the stress or change your perception of the stress to lessen its physical effects. Treating symptoms does not remove causes. It can be dangerous to “band-aid” the effects of stress while the stress remains in place.

What should you do if you have a lot of stress in your life?

It makes sense to take steps to reduce stress in your life and lessen the impact of stressors that cannot be avoided. Trying to avoid stress completely is not possible, nor is it desirable. Stress is an important part of life because you can’t achieve positive adaptations and growth without stress to trigger them. It’s continuous stress that you want to avoid. It’s okay to expose yourself to stress, provided there is a sufficient period of rest afterwards so you can fully recover.

One of the best ways to keep cortisol in the normal range is to reduce stress and allow time for recovery and renewal. There are effective and natural means of reducing stress that don’t cost a penny, including getting out in nature, deep breathing, enhancing sleep quality, relaxation exercises, meditation and visualization-guided imagery. It’s important to develop a calm mind and sense of tranquility.

What’s in those cortisol pills anyway?

The ingredients can vary in type and quantity from one brand to the next. Some ingredients are included in the formulations to have a relaxing or stress reducing effect, some are included to reduce cortisol levels, while others are aimed at insulin and blood sugar stabilization. Cortislim, for example, contains Magnolia bark, beta sitosoterol, theanine, green tea extract, bitter orange peel extract (source of synephrine), banaba leaf extract, vanadium, vitamin C, calcium and Chromium.

Other ingredients that are often used in the various product formulations include Epidemium, phytosterols, tyrosine, Branched chain amino acids, ginseng, ashwaganda, astragalus, kava kava, St. John’s wort, Melatonin, SAM-e, Valerian, Gingko Biloba, Phosphatidyl Serine (PS), Acetyl L-carnitine and Glutamine. Reviewing all of these is beyond the scope of this article.

If you decide to take a cortisol suppressing supplement what should you look for? Before you even think about supplements (or drugs), keep in mind that unnatural suppression of cortisol may not be wise or necessary, especially if you haven’t used all the natural cortisol and stress management strategies at your disposal first. Once your nutrition, training and recovery bases are covered, there is some solid research showing that certain supplements may be beneficial, especially for athletes engaged in extremely hard training.

Carbohydrate consumed with lean protein immediately after training has a cortisol suppressing effect. High glycemic index (GI) carbs in particular, cause an insulin spike, which not only helps restore muscle glycogen, stimulates protein synthesis and kick starts the recovery process, it also helps lower the exercise-induced rise in cortisol. The research supporting this practice is substantial. (This should serve as a warning to people on low carb diets that are so strict that they don’t even allow small amounts of carbs after workouts). Rather than solid food, many athletes prefer a liquid “meal” using a commercial post workout drink containing whey protein and maltodextrin plus dextrose or glucose (fast acting protein and high GI carbs) because the rapid absorption time may speed recovery.

Vitamin C, known mainly for cold or flu protection and antioxidant properties, may decrease cortisol levels. A study by Marsit, et al showed a reduction in cortisol levels in elite weightlifters taking 1000 mg. of vitamin C per day. Other studies have reported similar findings.

Phosphatidyl serine (PS) is a phospholipid, which appears to have cortisol suppressing properties. Studies by Fahey and Monteleone have shown that daily doses of 800 mg can reduce cortisol. These studies did not conclude that PS would help you lose weight or gain more muscle.

Glutamine is an amino acid, which in some studies, has been shown to decrease cortisol and prevent a decrease in protein synthesis. Many strength athletes swear by glutamine for improved recovery, but the research is still not conclusive about efficacy or dosages for athletes or bodybuilders. Much of the research on Glutamine was performed on patients recovering from surgery, burns or traumas (severe stresses to the body).

Acetyl-L Carnitine (ALC) has been studied in Alzheimers patients as a method of improving cognitive function. One study showed that long term use of Acetyl L Carnitine lowered cortisol in the Alzheimers patients. Research on rats and mice has shown that ALC increases luteinizing hormone, which may in turn elevate testosterone. Whether these findings carry over to healthy athletes has yet to be proven, but some coaches and athletes believe that ALC lowers cortisol and elevates testosterone.

It’s important to note that the research on some of these substances is often conflicting and inconclusive. It’s also important to note that many of the cortisol suppressing supplements which are marketed to athletes or to people seeking weight loss do not contain doses anywhere near the amounts that were used in the research. (Yet another way that
supplement companies deceive consumers).

How can you lower your cortisol levels naturally?

You can lower cortisol naturally. In fact, if you are overtrained, unnatural cortisol suppression may be nothing more than a “band aid,” and continued overtraining can lead to adrenal exhaustion, which could take months to remedy. Sometimes the best thing you can do is take a rest or decrease your training volume and intensity rather than artificially attempt to suppress cortisol. Symptoms of overtraining include elevated resting pulse, sleep disturbances, fatigue, decreased strength and decreased performance.

* Avoid very low calorie diets, especially for prolonged periods of time. Low calorie dieting is a major stress to the body. Low calorie diets increase cortisol while decreasing testosterone.

* Use stress reduction techniques (stress, anger, anxiety, and fear can raise cortisol)

* Avoid continuous stress. Stress is an important part of growth. It’s when you remain under constant stress without periods of recovery that you begin breaking down.

* Avoid overtraining by keeping workouts intense, but brief (cortisol rises sharply after 45-60 min of strength training)

* Avoid overtraining by matching your intensity, volume and duration to your recovery ability. Decrease your training frequency, and or take a layoff if necessary.

* Suppress cortisol and maximize recovery after workouts with proper nutrition: Consume a carb-protein meal or drink immediately after your workout.

* Get plenty of quality sleep (sleep deprivation, as a stressor, can raise cortisol).

* Avoid or minimize use of stimulants; caffeine, ephedrine, synephrine, etc.

* Limit alcohol (large doses of alcohol elevate cortisol).

* Stay well hydrated (at least one study has suggested that dehydration may raise cortisol).

How do you spot a weight loss pill scam?

The cortisol pill is just one in a long string of bogus weight loss products, and it won’t be the last! Why? Because weight loss supplements are big business! Eight or nine figure fortunes have been made from the sales of a single product, which was later proven to be a total farce.

How do you protect yourself? Do your homework! Don’t take anything unless you know exactly what’s in the product, why it’s in the product and how much is in the product. Review the scientific research. Don’t buy a weight loss product just because a radio personality says it works! Don’t jump on the phone with your credit card in hand after watching a thirty-minute infomercial! In this day and age, you have to be smarter than that!

Conclusions

Excessive cortisol is not good. But cortisol is not inherently bad; it’s a vitally important hormone and part of your body’s natural stress response. Cortisol does not make you fat. Stress does not make you fat. Stress may lead to increased appetite… Increased appetite may lead to eating too much… Eating too much makes you gain fat. Make sense?

Cortisol suppressing agents may have some practical uses. But rather than thinking of cortisol supplements as a weight loss miracle (which they most surely are not), get yourself on a solid exercise and nutrition program and seek natural ways enhance recovery and reduce stress. By doing this first, you may be pleasantly surprised to find that you’re losing fat and gaining muscle and there isn’t even a need to take a supplement at all.

Many people choose not to take drugs for fear of health consequences. Although this may be a legitimate concern depending on the degree and duration of drug use, this is not the reason I chose to stay natural. In fact, I believe that the dangers of steroids and other performance enhancing drugs are probably exaggerated greatly and sensationalized by the media. In my opinion, scare tactics like, “You’re going to get a brain tumour and liver cancer” aren’t really accurate or effective. If this were an effective approach, then drug use wouldn’t be so widespread today.

It’s not a matter of morals, ethics or cheating either. How does one define “moral behaviour?” I believe the only definition of moral behaviour that most people will agree on is that “moral” means you never do anything to hurt another human being or infringe on their right to do what they want with their lives. As long as you’re not hurting or infringing on others, then who’s to judge what’s right or wrong? Few people would disagree that it shows questionable morals and a lack of character to take drugs, lie about it and compete in a drug tested competition, but as long as everyone is on a level playing field, then morality is probably not a valid argument.

My prime motivation for staying natural is not a matter of right or wrong, healthy or unhealthy. My motivation is different: What I want is the joy and fulfillment that only comes from becoming the best I can be without using any artificial assistance. I want to fully express the possibilities of the human body, mind and spirit. I want to actualize my full potential. If I take drugs, then I won’t really know what my true potential is; I’ll never know whether it’s the drugs or me.

The real joy in athletics or bodybuilding is not in having a beautiful body or a 1st place award; the joy is in earning it. The joy is in working hard and seeing the type of person you become in pursuit of your goals. The joy is in watching yourself become a real winner and a true champion – on the inside. Earning it makes you into a better human being. You develop character, integrity, persistence, determination and a strong work ethic – all positive qualities that transfer to other areas of your life. There’s no true and lasting joy or fulfillment in results that are artificially produced. Using drugs is like going to the store and buying the trophy. There’s no joy in that – you didn’t earn that!

Suppose you took a “magic pill” and developed an incredible body in a very short period of time. Do you really think you’re going to feel happy, proud and fulfilled? Do you think your self-esteem is going to increase? I don’t think so. I think that despite the way you’d look on the outside, and despite some fleeting and superficial satisfaction, deep on the inside you’d feel that your “victory” was hollow. In the long run, I think your self-esteem would go down! Especially when your illusory gains quickly vanish as soon as your crutch is removed.

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Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Burn the Fat Feed the Muscle
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If you’re using drugs and winning competitions, no matter how good you think it feels, I guarantee you’re not feeling the same thing I’m feeling. I cannot even put into words the feelings of exhilaration and pride and joy that come from achieving a goal on the merits of your own hard work and belief in yourself. And this feeling is going to last me a lifetime. I did it. I created it. I earned it. On my own.

I don’t believe in drugs. I believe in myself.

I also believe in a power greater than myself. And the reason I believe in myself is because I believe that this great power is not separate from me but is inside of me. Although most people are asleep to their potential and don’t realize it, everyone has inner power that is spiritual in nature. By looking inside and tapping into it, every one of us can achieve more than we ever dreamed possible. Discovering and using your inner power is more important than any diet, training routine, supplement or steroid drug ever conceived by man. I believe that looking for anything outside of yourself does not make you stronger – it only makes you weaker. Real strength does not come out of a bottle or a needle. Real strength comes from within.

The mind is powerful. I believe that too many people set mental limits on what’s possible naturally and that’s the very reason they fail to get very far without some kind of enhancement. If you look at a drug free bodybuilder with a great physique and you say, “There’s no way that guy is natural,” you’re setting limitations on your own growth. Your subconscious mind will take that accusation literally and prevent you from ever reaching that level of development naturally.

I am not anti-steroid. I would prefer to call myself pro-natural. I don’t think being anti-anything is a good position to take. There’s a big difference between being pro-natural and being anti-steroid. Motivational author Dr. Wayne Dyer once wrote, “Everything you are against weakens you. Everything you are for empowers you.” During the Vietnam war, a group of protesters asked mother Teresa if she would join them in their march against the war and she replied “No, I won’t march against the war with you, but if you have a march for peace, I’ll be there.” Natural athletes and bodybuilders need a change of attitude. Trying to fight a war against drugs is a losing battle and a waste of valuable time and energy. Instead we must focus on promoting the positive aspects of staying natural, as they far outweigh anything positive that might come from using drugs.

I’m not trying to wage a war on drugs or push anyone into doing anything or not doing anything. There are certain things in life that people must discover for themselves. Unfortunately many people discover life’s lessons the hard way. One of my mentors taught me that a person’s life can serve as either a warning or an example. My hope is to serve as a positive example. I would like to help people open their minds, raise their standards and expand their beliefs of what’s possible. I’d like to help others realize that there are more rewards in being natural than in being artificial.