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If you miss a workout, simply work your schedule so you get back on track. I hear an awful lot of stories of people who give up when their cats don't instantly take to the new food. Anticancer effects of sweet potato protein on human colorectal cancer cells. In fact, there is a study on low-fat diets for the cardiovascular system on monkeys… turns out, little fat consumption made them nutty after awhile. You'll come home to a hungry cat who will likely eat her meal with great gusto and gratitude. How can you put a price tag on that?

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Many of these cats are addicted to the flavoring in dry kibble and the switch over to canned food, then raw, is often challenging and extremely frustrating for caregivers. Throwing in the additional expectation that Fluffy has to eat a whole carcass amplifies the challenge for the caregiver - and my goal is always first to get cats switched to a healthier diet canned at least, raw when possible and appropriate.

So many people abandon the effort altogether when their cats won't switch from kibble to canned - I stand a much higher chance of helping people to make the transition to raw food if I don't up the ante by insisting that their former kibble addict eat a whole chicken leg.

I believe it's possible to meet much of a cat's need for the very healthy act of shearing and tearing and gnawing at raw meat by feeding large chunks of muscle meat regularly - presuming their oral health is up to snuff to be able to do that. More than a few website visitors have reported that their cat happily gnaws on a whole carcass a good thing! I am just nervous enough about ensuring a cat gets a balanced diet - whether at each meal or over time - to be concerned that this kitty is getting too much meat and not nearly enough bone.

My concerns may be overblown, but I have to stay inside my comfort zone on this one. It has never been my experience, nor have I seen any studies to suggest, that a cat eating ground food doesn't produce sufficient digestive acid or is more prone to suffer from digestive upset. Quite the contrary - the effect that raw feeding has on a cat's overall digestive health is decidedly positive, at least based on my experience and that of others who have successfully used a raw diet to cure feline inflammatory bowel disease.

Believe me, I don't think grinders are "natural" either. But my hope is that my colleagues who take a different approach using the whole prey model can appreciate and respect my position - and what my own experience has taught me. I really do not believe there is only one right way to do this.

My hat is off to those who advocate other, healthy approaches to feeding cats that work. We agree on much more than we disagree! Like me, these folks have serious trepidation about some of the pre-made raw diets. I would respectfully take issue, however, with the notion that the food I make for my cats is a "a soppy pile of mush. We agree, too, that a cat's oral health is very much affected by diet.

Dry food doesn't clean teeth - it never has and it never can. I'm a big believer in taking whatever steps are necessary to protect and maintain a cat's dental health - including feeding chunks of muscle meat if kitty will eat them and having regular professional dental exams and cleanings when called for. I have seen and known cats eating a fantastic diet that have lousy teeth - and I have seen and known cats eating horrible dry diets with no sign of any periodontal disease.

I'm satisfied that my cats are getting an extremely balanced diet that reasonably mimics that which they'd catch, kill, and eat in the wild.

But I don't - and I suggest that you don't - dismiss the importance of texture as a core component to factor into the overall move toward a diet that imitates the whole eating experience mother nature designed them for. Is this diet appropriate for a diabetic cat or a cat with chronic kidney disease?

Any special medical conditions a cat is facing should always be taken into account in considering switching a cat to a new diet. I've read that kittens have special nutritional requirements and need higher protein-content foods; what ingredient adjustments do I need to make for feeding a kitten?

This is a high protein diet appropriate for all 'life stages' - although, as I mention above, special adjustments and precautions may be necessary for cats with certain medical conditions. Kittens are eating machines. Their daily food requirements, in terms of quantity, are higher. If you find yourself with a kitten and you're making home-prepared food, be prepared to make a lot of food.

What steps are involved in making the transition to raw food for a kitten? Near as I can tell, it goes like this: Put the food on a plate and stand back. Adjust your work hours, home chores, and really your entire life to account for the fact that since you're committed to making home-prepared food for the little bugger, you'll be needing to make it more often.

There are few things more satisfying than seeing a youngster get such a great start in life. They get pretty darn excited about raw food. Small, light, crumbly, and not smelly. Should I be concerned that my cat is drinking much less water since switching to the raw diet? It's especially noticeable in cats that were previously eating dry food. And that's exactly what happens when you feed a good, balanced raw diet. You should, of course, still have fresh drinking water available for your cat at all times.

My cat's stools are much smaller and lighter-colored than before. That's common, desirable, and expected. If you're not feeding your cat all kinds of poorly digestible or species-inappropriate ingredients such as vegetables and grains, then it stands to reason that your cat is going to produce less waste. A lot less waste. Really, you'll be flabbergasted. Weird as it is, I've included a photo of a raw-fed cat's poop here.

Indeed, that's how deeply I care about making sure you're well-informed on all aspects of raw feeding. I must be devoted to and passionate about making sure you understand the effects of raw feeding to photograph and measure stools. I should consider financially supporting this website. Another of the more welcome surprises from raw feeding is the dramatic reduction in stool odor. While many vets are extraordinarily knowledgeable and gifted people, many of them have very little understanding of the basics of feline nutrition.

Some have relied for years on advice or knowledge from the pet food industry and nutritional education has not been an integral part of their training. The genesis of this website was my open letter to vets which remains an impassioned plea to them to "try harder" on the issue of feline nutrition, a subject near and dear to my heart. Diet should not be an afterthought in considering what's best for an animal's health, and to my mind, the pet food industry's advice is simply not an acceptable substitute for your veterinarian's critical thinking on an issue that's so terribly important.

And do put some thought into the matter first--don't just listen to one person's advice or give a cursory read to one or two websites on the issue. A very good place to start a discussion is by talking about the terrific JAVMA article on cats as carnivores that appeared in the December 1, edition of that professional journal. That article does not explicitly advocate raw diets, but it offers extraordinarily sound reasoning on why and how feeding cats ingredients such as grains can be very detrimental to a cat's health.

Starting the conversation there is a good place to begin, as you may find common ground on which you can build. If your vet hasn't sought out a copy of Dr. Elizabeth Hodgkins book - which, among things, is very supportive of a raw diet - then suggest it to your vet. Or even better, spring for a copy and offer to donate it to the library in the vet clinic reception area. Also, if you like, feel free to print off a copy of and share the "open letter to veterinary professionals" on this website.

You'll have to judge if that's a good idea - some vets will be understandably skeptical of anything written by a lay person. Their skepticism is not entirely unwarranted. I've seen some pretty appalling advice doled out on raw diets by lay people.

But then again, I've seen some pretty dreadful advice doled out on raw diets and commercial diets by veterinarians. Some vets are, quite understandably, concerned that even if they think a raw diet is a good idea, their clients will not make the diet properly and will put their cats at risk for nutritional deficiencies. In this case, they are absolutely correct: Vets know that, but a big problem is that even if they theoretically support the idea of a raw diet, they aren't familiar enough with the basics of how to do it correctly to advise clients and default to suggesting a commercial diet.

People who leave out, for example, a calcium source in cat food or routinely ignore the basic principles involved in making and serving cat food correctly would be better off just feeding a quality canned diet.

If you're not going to make it correctly, then you shouldn't make it. But if you are going to make it correctly - which is certainly not a difficult thing to do - then calmly continue the discussion with your vet.

Remember, many vets reflexively dismiss the idea of raw diets out of hand out of genuine concern about the potential to do it wrong. Sadly, still others are passing on "urban legends" and scare tactics that are found in literature supplied by the pet food industry. If you are absolutely determined to make this diet and your vet still objects, then you may want to find another vet. If your vet raises concerns about bacteria, don't get defensive.

Instead, it may be worth reminding him or her that a cat has a much faster gastrointestinal transit time than humans or even dogs and is therefore much less susceptible to "food poisoning. Shouldn't I be worried about bacteria and parasites?

Yes, a little, so take sensible precautions. First of all, remember that cats are not humans and are not nearly as susceptible to the problems from eating raw meat that affect humans.

A cat has a very fast gut transit time - about 12 hours compared to 35 to 55 hours in humans - which gives very little time for bacteria to multiply in the intestines.

That said, no food you feed your cat is without risk. You'll have to decide if the potential risks from feeding raw food outweigh the long term risks to your animal's well being from feeding commercial food. You have a good deal more control of what is going into your cat and the quality of each individual ingredient when you prepare your cat's food yourself.

Exercise that control responsibly. When possible, try to procure meats from free-range sources as the bacterial counts and the possibility for parasite contamination are considerably lower in meats from animals raised in better conditions.

One of my favorite online essays on this subject is available here. Don't leave the raw food sitting out for hours at a time. Offer your cat her food and after 30 minutes, dispose of anything that is left behind. Take the same precautions handling raw meat for your cats as you would for yourself and your family. Clean all surfaces that touched raw food thoroughly. Wash your hands after preparing or serving the meals to your cats. Don't let small children have access to your cat's raw food. Wash your hands thoroughly after cleaning the litter box, too.

And remember, it's not just cats that eat raw food who can pass Salmonella through their feces. That said, I have never seen any data to suggest that cats on raw food have more Salmonella in their feces than cats on canned or dry food.

Salmonellae has been found in commercial pet food too. Moreover, in August , the Journal of the American Veterinary Association published an article noting that a good number of healthy dogs and cats carry Salmonella, but this does not necessarily equate to any clinical disease. That article noted that the "prevalence of isolation of Salmonella from feces of healthy dogs is reported to be between one and 36 percent, and from healthy cats between one and 18 percent.

If you read the article closely, you'll see that both cats were unhealthy and, from my reading, were apparently not terribly well cared for. One was an unneutered!?! This cat had a history of weight loss, soft stools, and anorexia. Another was a recently vaccinated kitten with severe pneumonia, a severe nasal discharge, and bilateral corneal opacity.

The kitten's lungs were mottled. Finally, the article notes that both cats originated in the same multiple-cat household and the affected animals may have had an altered immune status or environmental stress. The older cat also had a Bordetella infection "incurring additional immunological and physiological stress with compromise to local pulmonary defense mechanisms. The article notes that the referring veterinarian told the client to discontinue feeding a raw beef-based diet to her cats.

If I were the veterinarian, I'd certainly recommend the same thing. Something is clearly terribly wrong with the food being served in that household. So, how concerned should we be about what this very interesting article says? If two healthy and otherwise well-cared for cats - that we knew were served a properly and safely prepared balanced diet consisting of fresh meat from a reputable source intended for human consumption - were stricken down by Salmonella and died, then indeed we should be extremely concerned.

However, a careful reading of the article suggests that the cats were neither healthy nor well-cared for. Nor do we know whether the meat came from a reputable source. Consequently, because we don't have answers to such key questions, these unfortunate incidents do not constitute a blanket indictment of all raw diets.

I'm disappointed to report that this article has already been badly misused and misrepresented for just that purpose--with one veterinary site even implying it was a broad-based "study" of the issue of raw food and Salmonella in cats.

I urge a close reading of the AAHA article - and very strongly suggest that you don't rely on second- or third-hand interpretations of what it says. Don't run away from the issue of parasites and bacteria in cat food. Understand the issue, respect it, and make informed choices on the meats you select and how you serve the food.

That same article notes that healthy adult cats "appear to have high immunological resistance to the development of clinical salmonellosis.

Finally, remember that the US Centers for Disease Control reports that in human cases of food-borne salmonellosis between and , contaminated beef accounted for the majority of cases at 19 percent.

Behind that was turkey nine percent , pork seven percent , and poultry five percent. Another CDC study published in December concluded that healthy house cats are generally safe with regard to excretion of Salmonella in the environment. I'll say it again: If you're going to feed a raw, home-prepared diet, you must do it correctly. No cheating and using cheap sources of meat unfit for human consumption.

Don't even think about using the raw meat that is routinely fed at greyhound race tracks which is taken from rendering plants and thus has already been deemed unfit for human consumption. No leaving raw food out for hours or days at a time. And never forget that there is risk with anything you feed.

Respect those risks and take steps to minimize them. If you're not going to source good quality fresh meats and prepare and serve the food correctly and safely, then please just buy a quality canned food quality canned food and serve that.

Don't put your cat at unnecessary risk feeding by a raw diet incorrectly. But also don't fool yourself into believing that canned and dry foods are entirely safe either. If you decide that the long-term risks to your cat's health from feeding commercial foods outweigh the risks of raw feeding, then do yourself and your cat a favor and prepare and serve the food properly. The bacterial count in dry food can be very high and the danger of toxic levels of aflatoxin contaminating dry cat food is always present.

In December , for example, various US news media outlets reported that one of the nation's largest pet food producers recalled products in 22 states after receiving reports that the food caused death and illness. At least 17 dogs died from the contaminated food, which was found to contain an overgrowth of a toxic substance produced by fungus that grows on grains including corn called aflatoxin.

This was not the first time that aflatoxin poisoning in pet food made the news and companion animals died as a result, but it is the most recent and vivid example of the folly of believing that dry food is somehow safe and 'sterile. I can only guess at the the cases of contaminated pet food that we do not hear about, or about the cats and dogs that fall ill from the food they're eating but which no one thinks to link to diet.

A decade before the story broke about the deaths from aflatoxin poisoning, another big company was forced to pull thousands of tons of dog food off the shelf after consumers complained that their dogs were vomiting and losing their appetite.

At least 25 dogs died. Many dry pet foods are drenched in fatty flavor enhancers that provide an extremely hospitable environment for the growth of bacteria and fungus.

And those bags of food are generally stored at room temperature and go unconsumed for weeks or months. As one vet friend recently observed, it's almost laughable at how quick many vets are to warn clients about the risk of feeding fresh meats that are stored in freezers but don't think twice about selling bags of potentially contaminated dry food with no admonition about the real dangers associated with deadly bacterial overgrowth on those products. It's difficult for me to not get very discouraged by all the effort and energy that many vets and pet food companies put into scaring off clients and consumers from feeding a raw diet, essentially whitewashing real evidence that dry food can kill sometimes quickly, sometimes slowly and turning a collective blind eye to the long-term dangers of feeding dry cereals to carnivores.

The misinformation and strawman arguments used by advocates of feeding dry food is repeated so often on pet food industry websites and from under-informed vets and veterinary technicians and receptionists in vet clinics that many people take it as truth. But repeating lies over and over doesn't make them true. Soon, myths and a deliberate twisting of the truth comes to dominate the lexicon, and many people who might otherwise consider feeding a healthier diet to their cats are scared off, without the opportunity to weigh the hard facts and evidence first.

I had trepidations about feeding raw meat to my cats. I was terrified of Escherichia coli, Salmonella, you name it. At that time, I had only begun researching the issues related to feeding raw, and I found a very discouraging polarization that was unhelpful in making decisions: They seemed overly defensive and annoyed at anyone even raising the issue. At the other end of the spectrum were the selected individuals in the veterinary community and the pet food industry with their grave warnings about all the risks associated with raw feeding.

Permit me a soapbox moment here: I know so very many cats these days are susceptible to infections, chronic and expensive urinary tract woes, skin allergies, vomiting, diarrhea, IBD, and so on. There are so many animals with very weak or compromised immune systems. What I've come around to in my own thinking is that we help to create weak cats. We over-vaccinate them, we follow nutritional advice from vets who are not necessarily well informed on nutrition from unbiased sources, we feed steady diets to carnivores of meat-flavored cereal laced with toxic preservatives, and we jump to immediately suppress all symptoms with drugs like prednisolone when they're sick.

But if we can find a way to minimize whatever has the potential to weaken the immune system, then it stands to reason that cats will be in better shape to fight off the bad stuff thrown at them. For my money, nothing beats feeding a cat the diet that nature intended for them to eat - raw meat, bones, and organs. To be sure, feeding a balanced raw diet is not the answer to everything.

However, I think you get an awful lot of bang for your buck feeding this way. Diet, after all, really is the brick and mortar of health. I came to learn that raw feeders as a group are not, in fact, dismissive of or cavalier about the issues of parasites and bacteria.

Much of the defensiveness I encountered early on -- and incorrectly presumed was a result of people simply ignoring a potential problem - was was borne of their frustration with individuals writing off all raw feeding as some wacky, dangerous, and fringe-element fad. Feeding cats a balanced raw diet is not a fad. Feeding cats meat-flavored cereal is a relatively 'recent' practice in the scheme of things - I like to think it's the fad that's passing! For what it's worth, in all the years I've been doing this, I'm struck that I've yet to hear of anyone having an animal or a human become ill from properly feeding raw from good meat sources to cats.

I'm not saying it hasn't happened somewhere. I do, however, worry about the cats who could benefit SO quickly and easily from being fed a properly prepared raw-meat based diet but who won't ever get the chance because someone who is misinformed dismisses raw feeding out of hand for reasons that are not well thought out. Make your decision on whether to feed raw based on sound science and informed reason. I've heard that animals can choke on bones. How safe is it to feed bone?

Feeding cooked bones is never a good idea. They can splinter and cause serious damage. Raw bones are much softer. I advocate grinding all bones in a meat grinder, since most of us are unable to feed whole prey animals that are the same small size as a cat would hunt, kill, and eat such as mice or birds.

It's an excellent idea to make raw cat food using real bone as your calcium source versus bonemeal or some other isolated calcium source. Finally, remember that bone is more than simply a great calcium source. Fresh, raw bone also contains many important trace minerals that are difficult to duplicate using synthetic supplements.

The risk of contracting toxoplasmosis is misunderstood and frequently overblown. I'm not saying that it isn't a serious concern for women who are exposed for the first time during pregnancy, but let's look at the facts: That means 20 percent of us living in the US have already been infected. Of those who are infected, very few have symptoms because a healthy person's immune system usually keeps the parasite from causing illness.

In the United Kingdom approximately 0. If you are planning to become pregnant, you can be tested to learn whether or not you have already been infected with Toxoplasma. If the test is positive it means you have already been infected sometime in your life. According to the CDC, there usually is little need to worry about passing the infection to your baby if you've already been infected.

If the test is negative, you definitely need to take precautions. Here is the important part to remember about cats, their feces, and litter boxes: The problem comes from the oocyst, which is shed in the cat feces. Even more important - and often overlooked - is the fact that oocysts require hours to sporulate, to grow into a form which is dangerous to people.

This means if you clean your litter box at least twice a day, you have dramatically reduced the danger of infection from cat feces. Bear in mind that are still other sources of toxoplasmosis - gardening, unsanitary handling of meat, rarely blood transfusions, insects, and earthworms.

Do the math here: You were never previously infected with toxoplasmosis AND your cat would have had to have been exposed to her very first infection and shed the oocysts in her feces AND that shedding of oocysts would have had to occur within a specific ten to 14 day time frame AND you would have had to not clean the litter box for hours AND you would have had to ingest some of the infected feces. See why I say that the risk of toxoplasmosis is frequently misunderstood and overblown?

Believe me, I don't take the dangers of this condition lightly. It can be a very serious concern for certain people. But admonitions from some medical doctors to "get rid of your cat" without explaining the nature of the risk and the steps that can be taken to avoid or mitigate it do not tell the whole story.

Given the above, paying attention to hygiene and getting a handle on your vulnerability to toxoplasmosis makes good sense. If you're in a high-risk population, get yourself tested to determine whether you've already been exposed.

Wash your hands and clean under your fingernails thoroughly after handling raw meat. Wear rubber gloves when gardening and when cleaning the litter box. And clean the litter box at least twice a day. I want to make the diet using different ingredients - can you help me? I have enormous faith in the balance of this diet and it has served me well for quite a few years. If I didn't already think the recipe was about as perfect as I could manage, I wouldn't use it.

I do tinker myself sometimes with ingredients--adding more psyllium and water during "hairball season," for example--but as much as I would like to help everyone who has an idea to start using, say, dried eggshells as a calcium source instead of bonemeal in the "without bone" recipe, I simply don't have the time to do it.

It takes time to properly calculate what's needed to correct calcium-to- phosphorus ratio if someone wants to use another calcium source, and I am not convinced that using calcium sources other than what I've suggested is a good idea in the first place. The tinkering I do is really along the margins of the diet and certainly there may be times when you'll need to do the same.

My only advice is to be certain that whatever adjustments you might make do not violate the key principles that you simply MUST get right - like making sure the calcium amounts are correct. If your cat prefers her meals more "soupy," than of course you can add a bit more water to the mix.

If you're having a problem with hairballs, I think it's fine to add some extra psyllium and water. If your cat is under great stress, upping the amount of B-complex is probably a fine idea. You shouldn't mess with things that put your cat at risk for toxicity, such as by using too much of non-water soluble vitamins like A, D, or E.

This is especially true if you're using synthetic vitamins. Please don't ask me to perform a wholesale re-engineering of this diet to suit each person's unique needs or preferences. But beyond that, I simply cannot confidently perform a wholesale re-engineering of this diet to suit each person's unique needs. That said, I do try hard to help as many people as I can who send me questions via e-mail, because I know how much it meant to me to have guidance when I first tentatively dipped my toes in this raw food venture.

But please don't ask me to completely reconstruct the diet and perform all the calculations for you to come up with a revised and correctly balanced recipe. I have a busy job and home life, and while keeping up with this website is a labor of love and I will do my very best to answer the questions you have on feeding this diet, I simply cannot reinvent the wheel.

I also need some time to make cat food. I advise anyone considering a raw diet to do as much of their own reading as possible on the issue, focusing heavily on information from unbiased sources. You can start with having a look at the resources page. I suggest always asking yourself if a given raw diet recipe is truly species-appropriate or might just be an "adapted dog diet" recipe.

I don't have the corner on the only way of doing this right. This site simply reflects what I've come to believe is the most sound way I know of to safely prepare a truly balanced and healthy diet for cats. If I come on information that, after careful reading, persuades me beyond 'reasonable doubt' that the diet needs changing or adjustment, I'll change it.

I try very hard to keep up with the latest work on feline nutrition from the veterinary journals and am in regular contact with people who have been feeding raw successfully for years. I am a lay person. I'm not a professionally-trained nutritionist and certainly not a veterinarian. Ideally, you should work closely with your vet on any changes you want to make to your cat's diet. Unfortunately, not nearly enough vets are well-versed in feline nutrition to be of very much help, and many default to either reflexively dismissing raw diets or offering to sell you a bag of some prescription food.

That said, if you find a vet that really knows small animal nutrition-- and is well-versed in cat nutrition? Vegetarianism as a nutritional choice for humans is magnificent. Cats have no choice. We bring obligate carnivores into our lives and feeding them other animals is a necessity and a responsibility.

A cat cannot survive long without eating other animals. The protein in a vegetable does not supply what a cat needs to live. This may be one of the reasons women do well on lower carb diets.

Women need fewer calories than men because men have more muscle mass and less fat relative to total bodyweight than women. The amount of protein, carbs, and fat will be dictated by the amount of calories one eats. We have shown that women do not need to train or diet much differently than men.

Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps? This is most-likely due to not being informed, or even misinformed by the media , about how women should train.

One of the most common breakfast meals recommended to women is yogurt and a banana. Now there is nothing wrong with eating a yogurt and banana, but where is the protein and essential fatty acids? If you are a woman trying to gain lean muscle, you will need to eat adequate protein and good fats essential fatty acids. It is time to stop listening to the media and misinformed individuals and time to become educated and get results.

In this article, we will go over some basic diet and training information and then direct you to where YOU can get diet and training help and direction! The biggest factor in a diet is calories in versus calories out; your total calories will determine if you lose or gain weight. Eating too many calories will lead to fat gain. Setting a target calorie intake and counting the amount of calories you eat each day is vital to losing fat and gaining lean muscle. You should drink plenty of water every day.

Try to drink at least eight glasses or 64 oz. Sometimes people will mistake thirst for hunger. Because of this, staying hydrated can also prevent overeating.

Choose fresh, wholesome foods over pre-packaged, processed foods. Packaged foods are loaded with preservatives, especially sodium and saturated fats, and often have high amounts of sugars, such as high fructose corn syrup.

You will be amazed at how fast you can lose fat just by packing meals from home rather than purchasing fast food or packaged foods. You also will save a lot of money! When it is secreted fat burning is blunted.

Stable blood sugar levels also improve energy levels and ones mood. All of our diets as based around insulin control, leading to leaner muscle gains with little to no fat gain. In order to gain lean muscle you need to eat enough protein to sustain the creation of new muscle proteins.

You may not be used to eating the amount of protein our prescribed diet recommends, but once you get into the groove you should not have any problems and will enjoy how full and satisfied you feel. Essential fatty acids EFAs are vital to the proper functioning on your body. Eating fats does not equate to getting fat. In fact, most EFAs help support the fat burning process and maintaining a lean body.

Do not be scared to eat good fats. EFAs are not the enemy. Women do not need to diet much differently than men.

One metabolic difference between men and women is women burn a greater ratio of fat to carbs than men, which is the reason why women tend to do very well on a low carb diet. Due to this fact we recommend women follow a low-carb not no carb diet to lose fat and gain toned, lean muscle.

What is the most common thing you see women do in the gym? And if they do lift weights the pick up a 5 pound dumbbell and do endless reps. As we have discussed, women need to lift heavy, challenging weights just like men in order to gain muscle. Now, we will go over a few free-weight and compound exercises that we will incorporate in the weight training presented. Deadlifts are a full body exercise, meaning it stimulates just about every muscle in the body.

Deadlifts hit the legs, back, traps, abs, obliques, etc. Deadlifts are a must for building a fully developed body. Squats are perhaps the most effective exercise you can do for overall leg development. Free-weight barbell squats are a compound exercise that hits the entire upper leg, quadriceps, hamstrings, and glutes. These are a must for sexy, toned legs. Lunges are great for targeting the glutes, hamstrings, and quadriceps.

Lunges will help tighten up your legs and butt and give you the curves you want. Pull-ups work the muscles of the back, biceps, and forearms. Most gyms have an assisted pull-up machine, so if you cannot do pull-ups with your bodyweight, this machine will allow you to do pull-ups with less than your bodyweight.

Dips work the muscles of the chest, shoulders, and triceps. Dips are a great exercise for overall upper body development, especially the shoulders and triceps. Most gyms have an assisted dip machine, so if you cannot do dips with your bodyweight, this machine will allow you to do dips with less than your bodyweight. As we said before, women need to lift heavy, challenging weights in order to gain muscle. Lifting heavy weights will not cause women to get big and bulky like men because women produce a fraction of the testosterone that men do.

In this week program, you will decrease the number of reps you complete and increase the load you lift as you progress. The number of sets per exercise stays the same, but the rep range changes. During weeks , you will be lifting in the rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load.

If you can complete more than 12 reps, then the weight is too light and you should increase the load. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set. If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load.

If you can complete more than 8 reps, then the weight is too light and you should increase the load. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set. If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load. This phase of the week program is going to be very challenging and produce accelerated results.

We cannot stress enough how important it is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles. For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight.

By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury. You should perform warm-ups sets before working a given muscle group. For example, I you are going to bench press 85 lbs for your work sets then do a warm-up set with 45 lbs just the bar and then a set with 65 lbs before trying to bench press 85 lbs.

We recommend seconds of rest periods between sets. This allows your body to recover some of its expended ATP but is not so long that you lose the flow of the workout.

Remember, the goal is to get in and out of the weight room in minutes. If you miss a workout, simply work your schedule so you get back on track. Do not skip a workout! You have three off days per week. You now have a complete week workout program. Next we are going to discuss a topic that will interest all women, why do trouble areas of fat exist? I am convinced I was missing certain nutrients in my diet that are now present, and it really makes a difference in energy, sleep and well-being I blend one scoop each of berry and greens in 18oz of water with half a banana and one raw pastured egg.

It tastes good and the results are pretty amazing. From the story of how it came to be and sparked by the nature of its best intentions is what about Living Fuel that really did change the World for the good. That is definitely something. I do still eat some other foods in the evening, but I truly love the quality and ease of the L.

I need to write a review in your website soon!! SuperGreens and SuperBerry have allowed me to better accomplish so many of my physical and even career goals. I just ordered LivingProtein because I'm upping my physical exercise. I'm sure it will be excellent like everything else you guys create.

Much love and God Bless. Thank you for everything and a shout out to Elliot Hulse for leading me here. I will continue 'sharing' your wonderful product with many others I come in contact with, too. I absolutely love your products and have noticed a significant improvement in my digestion more specifically, my bowel movements since beginning my breakfast smoothie protocol!!!

I do have a concern. I am trying to heal what my holistic practitioner and I believe to be a very mild case of leaky gut. Are your products safe for consumption during this healing process? Living Fuel Hi Amanda and thanks for your message. LivingFuel's whole meal superfoods contain prebiotics, micro-encapsulated probiotics and a wonderful digestive enzyme complex to help promote healthy digestion and gut function, perfect as you combat and help your body heal leaky gut.

Always good to check first with your holistic practitioner as they may have you on a particular nutritional protocol. I've been using the Superberry Original, Supergreens and Living Protein powders for the past week and have lost 5 pounds! I was taking the 7 Day Challenge but on the 7th day only took them twice instead of all three meals. I also started a compatible diet plan called the Metabolic Factor a few days into it - no sugar or starch.

I have to say that these meal replacement protein powders are the best I've ever used. I have more energy than ever! One more thing - on day one we actually went out to a Mexican restaurant and I had two margaritas, and the next day we went out for fried seafood and I still lost 5 lbs!

I know, those were bad choices but in spite of them, I lost weight and had more energy and I know it was from your Living Fuel products! Although these products are quite expensive, I realize they can take the place of all the other considerable number of supplements I take and that will help bring down the cost.

Not to mention that I've been trying to lose weight for years and my plan is to lose at least 30 lbs or more by Labor Day.

I believe I'll be at my ideal weight by then. How can you put a price tag on that? Feeling healthy and looking great will be priceless! Thanks for your great products.

How Did Isagenix Start?