Zumba Fitness Total Body Transformation System DVD Set

Shed pounds and have a blast in the process with the Zumba Fitness Total Body Transformation System DVD set. Loaded with red-hot dance steps, pulsating Latin rhythms, and easy-to-follow routines, this invigorating dance-fitness “party” will have you movin’, groovin’, and shakin’ the weight off to the sexy, exotic rhythms of salsa, cumbia, samba, merengue, and more. Each routine features interval training sessions that combine fast and slow rhythms with resistance training, helping sculpt and tone your body while burning fat. As a result, Zumba fanatics can enjoy multiple long-term health benefits while having fun in the moment. Working out can be a lot of things, but it’s never been known to be an exhilarating experience–until now.

The set–which comes with four DVDs and six total workouts–will work your body from head to toe, starting with the basics and then moving to your favorite targets, such as your core, thighs, and abs. The set also comes with maraca-like toning sticks to add some muscle to your body sculpting routines. The DVDs include the following workouts: Zumba Fitness Basics Workout, Zumba Fitness 20-Minute Express Workout, Zumba Fitness Sculpt & Tone Workout, Zumba Fitness Cardio Party Workout, Zumba Fitness Live! Workout, and Zumba Fitness Flat Abs Workout.
About Zumba Fitness

The Zumba Fitness Total Body Transformation System includes four DVDs and two toning sticks.
Zumba Fitness® is the only Latin-inspired dance-fitness program that blends red-hot international music, created by Grammy Award-winning producers, and contagious steps to form a “fitness-party” that is downright addictive. Since its inception in 2001, Zumba Fitness has grown to become the world’s largest and most successful dance-fitness program with more than 10 million people of all shapes, sizes, and ages taking weekly Zumba classes in over 90,000 locations across more than 110 countries.
As a fitness instructor in his native Cali, Colombia, the life of Zumba program’s founder, Alberto “Beto” Perez, took an unexpected turn one fateful day in the mid-’90s. He darted off to teach an aerobics class and forgot his traditional aerobics music, so he improvised using his own mix of music from tapes he had in his backpack (the salsa and merengue music he grew up with). Spontaneously, he created a new kind of dance-fitness, one that focused on letting the music move you (instead of counting reps over the music). Energy electrified the room; people couldn’t stop smiling. His class loved it! And on that day, a revolutionary new fitness concept was born–the Zumba Fitness-Party.
In 2001, Beto brought his new dance-fitness style to Miami, Florida, and, through a student (Alberto Perlman’s mom), met entrepreneurs Alberto Perlman and Alberto Aghion. All three hailed from Colombia and all three had a vision to bring this dynamic dance-fitness class to the masses. The three Albertos formed an alliance and created a business, calling it Zumba Fitness. They trademarked the word Zumba® and set a goal to expand the brand all over the world. First came the DVDs, then the infomercial–which introduced the Zumba Fitness-Party to the public on a wide-scale basis. That followed with the demand for Zumba classes and Zumba instructors and then the company took off and the Zumba program expanded in a big way. By 2005, Zumba Fitness spawned a full-fledged Zumba Academy to license Zumba Instructors to teach Zumba classes. More expansion followed with the launch of Zumbawear apparel and accessories, music CDs, and in 2008, one of the bestselling at-home fitness DVD series ever–the Zumba Fitness® Total Body Transformation System–which starred Beto and introduced Zumba Fitness’ newest stars, Tanya Beardsley and Gina Grant. In 2010, Zumba shook the ground by being the first branded fitness program to launch a video game on all three major gaming platforms: Wii, Xbox, and PS3.
Fast forward to today, the Zumba program is now taught in gyms and studios all over the world to millions of Zumba enthusiasts. And as the program continues to evolve from its humble beginnings, to a global movement, to a way of life–its growth has only deepened the company’s commitment to providing accessible fitness, without the strain, without the sacrifice, just the pure joy of a party.
What’s in the Box?
Four DVDs with workouts: Zumba Fitness Basics Workout, Zumba Fitness 20-Minute Express Workout, Zumba Fitness Sculpt & Tone Workout, Zumba Fitness Cardio Party Workout, Zumba Fitness Live! Workout, and Zumba Fitness Flat Abs Workout; two toning sticks
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The Skinny on the Weight Loss Fad Diet

A weight loss fad Diet is commonly believed by its practitioners to help in the improvement of their health. A typical weight loss fad diet is often promoted through published books and articles about it, while others sell their special supplements and ingredients that should be incorporated in the diet itself. However, some of these diets do not have any legitimate medical or scientific study backing up the claimsUnhealthy? Weight loss experts who try weight loss fad diet varieties state that these can be unhealthy especially if you cannot stick to one. Since they are termed “fad”, chances are, they are only good for a certain period of time. If a person jumps from one weight loss fad diet to another, then it can be unhealthy for them since the body is exposed to several risk factors involving the diet, which can even result to more weight gain.

Categories

There are 3 categories where a weight loss fad diet can be identified. These categories determine what kind of dieting is being promoted:

1. Certain foods are omitted from your diet since they are seen as “bad” or “harmful”.

2. There is an emphasis on eating particular foods for expressing a certain lifestyle.

3. The benefits of certain foods and food groups are purported and exaggerated for curing particular diseases, so they are incorporated as the primary food to be consumed in the diet.

Extreme diets

A weight loss fad diet can contribute to a person’s lack of energy, vitamin and mineral deficiencies, and lack of nutrients. These diets can also contribute to a lot of nutritional disorders especially if they are enforced on children. In fact, parents who force children to participate in fad diets to the point of having nutritional disorders is considered as child abuse.

Claims

A typical weight loss fad diet can only be supported by partly scientific claims. In other words, these diets claim to be very scientific but they never follow the standard scientific methods for proving their effectiveness and validity. Some of the limitations when it comes to scientific claims of fad diets are the following:

1. They are not open to revisions

2. Observations are used as valid evidence to verify the explanation behind the diet.

A lack of knowledge

Some people from scientific and medical communities often remark that fad diets are a result of the lack of knowledge on dietary and nutritional facts in the scientific sense. According to them, there is a lack of evidence on weight loss due to calorie restriction. Furthermore, there is a lack of evidence supporting the claims that fad diets can help achieve and maintain sustainable weight loss. Also, they point out that these diets ignore the necessary associations between human health and dietary and nutritional patterns.

Examples of fad diets

An example of one of the most marketed and well-known diets is the Atkins Nutritional Approach. Plainly known as the Atkins Diet or simply Atkins, it was developed by Dr. Robert Atkins in the 60’s because he came across a diet from the Journal of the American Medical Association to be able to resolve his own weight problems. Since the publication of its diet books, the Atkins diet is one of the most popular low-carb diets in the list of what people consider as fad diets. The diet consists of carbohydrate restriction to switch the body’s metabolism to burn stored body fat instead of glucose. It also restricts net carbs, which are carbohydrates that contribute effects on a person’s blood sugar. Foods to be eaten when participating in the Atkins diet are unprocessed foods with low glycemic content.

South Beach diet

Another example of a weight loss fad diet is the South Beach diet. It emphasizes on consuming good fats and good carbs, and it was developed by cardiologist Dr. Arthur Agatston for his cardiac patients based on his scientific research on dieting. The diet has 3 phases which gives importance to the minimizing of the consumption of the bad carbohydrates and bad fats that can lead to cardiovascular and other health complications.

Jenny Craig weight loss

According to sources, the Jenny Craig Weight Management Program does not have any formal nutritional and exercise training. However, their clients have one-on-one counseling with consultants who are composed of health professionals and nutritionists. Members are given the chance to join any of the many plans and then buy pre-packaged foods developed by the company itself. Members are still given the option to eat non-Jenny Craig foods at some days of the week. The goal of the diet is to promote a change in eating habits and lifestyle so by the time they reach their ideal weight, they can stop relying on the Jenny Craig food, menu, and consultations.

Is the New “High-protein Low-saturated Fat” Diet the Answer to Weight Loss?

The heated debate, within Diet circles, that began a few years ago and continues today is over the effectiveness of the high-protein, low-carbohydrate, type diet versus its counterpart, the high-carbohydrate, low-fat diet.

To the delight of the Atkins diet enthusiasts, recent studies have suggested that a diet high in protein and low in fat has a greater effect on diet induced thermogenesis (calorie burning) than a high carbohydrate low fat diet.

Before we go further we need to familiarize you with a few terms we will be discussing in this article. Your total daily energy expenditure (TDEE) is the total energy your body burns in a day. TDEE consists of 3 components: diet induced thermogenesis (DIT), basal metabolism, and physical activity.

DIT is the increase in the body’s temperature that is caused by the digestion and absorption of a meal. This rise in temperature results in calorie burning. Yes, we actually burn calories simply by eating and scientists have long believed that DIT may be a factor, in reducing obesity; and that obese people may have defective DITs – although this hasn’t been proven yet. Once scientists identify the link between DIT and obesity on a molecular level, it could essentially pave the way for the development of drugs in the treatment of obesity. That’s still however, in the future.

In a recent study at the University of Arizona, published by the American College of nutrition, a group of young healthy women were given 2 sets of diets. (1) One diet was high in protein and low in fat and the other was high in carbohydrate and low in fat. Scientists were trying to compare the thermic effect (DIT) of protein versus carbohydrate during the digestion and absorption of meals. Keep in mind, as the body’s temperature increases (by DIT), so does the number of burned calories.

Evidence from this study showed that postprandial (following a meal) thermogenesis increased 100% more with the high-protein low-fat diet versus the high-carb low-fat diet. Although protein had a greater effect on DIT, the study did not evaluate weight loss or the long term effects of this type of diet. The results did suggest that this type of diet may have a positive effect on weight loss.

Scientists concluded that a diet high in protein, moderate in carbohydrate and low in fat contents may promote a higher rate of weight loss compared to the high carbohydrate, low fat diet. On the other hand, they also warn that high protein diets may affect kidney function in those that have kidney conditions, but not in healthy individuals.

Furthermore, they recommend daily protein intake should not exceed 2 grams per 1 kilogram of body weight. The American daily average is 1 gram per 1 kilogram. Further studies are required to assess the long term effects of high protein, low fat dieting.

It is important to keep in mind, however, that DIT or the thermic effect of a meal only represents 3-10% of total daily energy expenditure (TDEE). So we must keep things in perspective. Basal or resting metabolism accounts for up to 70% of TDEE and energy expenditure from exercise is responsible for the rest. Logic dictates, therefore that these two take precedence over DIT.

The other big influencing factor in weight loss is the reduction of daily food intake. Let’s look at the input/output equation: x (Input) – y (Output) = z. Daily output and total daily energy expenditure (TDEE) are the same thing. If you ate fewer calories (x) than your body burned (y), z would have a negative value. If you consumed more calories than your body expended, z would be positive. A negative balance in the equation results in weight loss, a positive value causes weight gain. It’s that simple.

In the above study, the high protein low fat type diet involves 2 factors of Input: Food composition and food quantity. In this diet, food composition (food selection) consists of a certain combination of macronutrients (high protein, low fat). Food intake (Input) affects the DIT which causes a certain increase (energy expenditure) on the Output part of the equation. And, as food composition varies so does the DIT. Food composition, though, can only have a limited effect on DIT. Remember DIT only represents 3-10% of the TDEE (Output). And food composition (high-protein, low-fat), accounts for a percentage of DIT, which represents even a smaller value. Food quantity, on the other hand, can have a tremendous effect on the equation – as it increases, the balance becomes more positive. If it surpasses TDEE then you gain weight – quite independently of DIT.

As a result, there can be a downside with respect to DIT involving the high-protein low-fat diet or any diet for that matter. With this diet, as protein intake increases so does the DIT. The problem is, however, that the food quantity (Input) also increases. The point here is that there is a limit to the amount of protein you can ingest before your body starts storing it as fat. Because DIT doesn’t account for expending a lot of calories (3-10% of TDEE), and food composition (high-protein, low-fat) accounts for a percentage of DIT, there’s only so much protein you can ingest before you start getting a surplus of calories. And excess dietary protein just as excess carbohydrate or fat is stored as fat in the body’s adipose tissue. The only other factor that can compensate for the excess of protein intake is an increase in exercise participation. Although, that would defeat the purpose for obvious reasons.

Physical activity, however, can have a large effect on the Output part on TDEE (Output). Not only does it account for a much larger energy expenditure than DIT, countless of studies have shown that regular physical activity actually increases basal metabolism, which accounts for up to 70% of TDEE. As a result, regular exercise participation essentially has a compounding effect on the calorie burning process.

As we can see then, the bulk of weight loss and weight gain comes down to the quantity of calories ingested (Input) and calories burned (output). Furthermore, exercise and metabolism are responsible for approximately 90%-97% of TDEE. Energy expenditure from DIT is almost insignificant in comparison. DIT is just not effective enough to produce a negative caloric balance independently of total caloric intake, energy expenditure from exercise and basal metabolism – especially for most overweight individuals. And it would be unrealistic for overweight or obese people to rely exclusively on DIT to lose weight. These people are either overeating, aren’t active enough or have low basal metabolic rates – or a combination of all three factors.

So, it still looks like there’s no easy way out – you actually have to work, if you you’re going to lose weight. The easiest way to achieve that is with the efficient use of all Input and Output components. That also means you must know your priorities. Most of your efforts should be spent in finding an adequate balance between a reduction of total daily caloric intake and a sufficient level of physical activity. And emphasis on DIT should take on a secondary role.

But wait, before you put on your running shoes and begin another diet plan, you might want to hear some very interesting news. There are certain cultures around the world whose diets contain just as much fat and carbohydrate (if not more) as in the American diet. Yet they are slimmer, and have much fewer occurrences of heart disease and cancer than their American counterparts.

Recent studies have shown that people in certain Mediterranean regions and in France manage to stay healthier and are less obese than those in other western countries. Let’s look at the French first.

In a study by Adam Drewnowski of the University of Michigan, scientists examined the eating habits of 1,637 men and 1,576 women in America and compared them to those of 5,000 French adults. They studied their overall diets based on diversity (foods from 5 major food groups), variety (total number of foods consumed daily) and moderation (according to USDA dietary guidelines). (2)

The results were quite surprising. They found that the French ate more foods that were higher in fat, saturated fat and cholesterol than their American counterparts. The study also showed that the French diet complied with very few of the USDA dietary recommendations for eating healthy. In addition, the findings showed that 99% of French women’s diets had saturated fat contents in excess of 10% of total daily calories. What’s shocking is that, on average, the French are thinner and have fewer occurrences of heart disease than Americans.

The possible harmful effects of the high fat content in the French diet, however, were offset by diet diversity and variety. Drewnowski pointed out that “the low fat approach is very good but not if it comes at the expense of dietary variety.”

The USDA recommends that diets should consist of a variety of foods. According to the American part of the study, just one in ten men and one in sixteen women consumed food from all five food groups (Meat, dairy products, fruits, vegetables and grains). The other thing is that the French have more active lifestyles than Americans do. Americans typically drive more, walk less and participate in more sedentary type of leisure activities.

Similarly, a Mediterranean diet study also showed that the diet was high in fat, more diverse and had greater variety than the American diet. According to research, certain Mediterranean people, particularly from the Greek island of Crete, had fewer cases of heart disease and were thinner than Americans.

The difference in this study, however, was a crucial finding that suggested food variety and diversity created a certain dietary ratio. This was a ratio between 2 types of fatty acids present in the Mediterranean diet. These fatty acids are found in plant sources and fall into 2 groups: The omega-6 and omega-3 fatty acids. You have probably heard of the multiple health benefits of these essential fatty acids many times before. They are called essential fatty acids (EFAs) because the body cannot produce them – they can only be obtained from food sources.

Although omega-6 fatty acids are essential to the diet, the omega-3 group has more significant therapeutic properties. Omega-3s contain powerful antioxidants that are known to fight against heart disease, lower blood pressure, strengthen the immune system, improve mood disorders to name a few.

The other benefit of omega-3s according to research is that they also have an amazing ability to control body fat. Omega-3s control the quantity of adipose (fat) tissue by regulating the amount of fat that goes into fat cells and the amount that is burned up for energy. (3, 4) Omega-3s have also been shown to increase fat oxidation in the body – the process by which fat is broken down and used as fuel for energy. (4) This further promotes a reduction in body weight that consists of fat mass.

According to scientists the key factor in diet composition is that the French diet and more so the Mediterranean diet consist of higher intakes of foods containing omega-3s than the American diet. In other words their diets contain a better (lower) omega-6 to omega-3 ratio than the American diet. And that’s the key. One of the main reasons Americans have lower intakes of omega-3s is because of their high intake of processed food. Food processing is largely responsible for removing a lot of the omega-3 content from food.

On the other hand the French and Mediterranean diets are more abundant in whole foods, fresh fruits and vegetables. And so their intake of omega-3s is considerably higher. In addition, the people of Crete eat 10 times more fish (rich source of omega-3s) than Americans do. Other important sources of omega-3s in the Mediterranean diet were: fish, purslane (wild plant high in omega-3 content), walnuts, figs and various other unrefined carbohydrates. By the way, the most abundant source of omega-3s is found right here in North America, and that’s flax seed oil.

As we can see, two different cultures manage to stay healthier and slimmer than North Americans while eating foods that contain high fat, carbohydrate and protein contents. The key differences are that their diets contain more unrefined foods; they consist of foods from all food groups and have more variety. As a result they have higher intakes of omega-3s (lower omega-6: omega-3 ratio) than other Western cultures. In addition, both these groups of people are more physically active than Americans.

Now, you can put on those sneakers and walk (or jog) to the supermarket for a new supply of fresh wholesome food.

Refernces:

1. http://www.jacn.org, “Postprandial Thermogenesis Is Increased 100% on a High-Protein, Low-Fat Diet versus a High-Carbohydrate, Low-Fat Diet in Healthy, Young Women, retrieved 10 June 2005 from http://www.jacn.org/cgi/content/full/21/1/55

2. http://www.sciencedaily.com, “Healthy diets need fat, according to new study”, retrieved 22 June 2005 from http://www.sciencedaily.com/releases/1998/04/980424031929.htm

3. Parrish et al. “Dietary fish oils limit adipose tissue hypertrophy in rats.” Metabolism, Mar 1990, 39(3):217-9

4. Parrish et al. “Dietary fish oils modify adipocyte structure and function.” J Cell Physiology, Sep 1991, 148(3)

5. Baillie RA, et al. “Coordinate induction of peroxisomal acyl-CoA oxidase and UCP-3 by dietary fish oil: a mechanism for decreased body fat deposition.” Prostaglandins Leukot Essential Fatty Acids, May 1999, 60(5-6)

John Tiniakos helps make weight loss easier through proven weight loss methods using information and analysis from the worlds leading scientists.

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4 Important Benefits of Physical Fitness

Being physically active offers many benefits to your overall health. Physical activity is a major factor in the proper function of your body and your mind. If you exercise on a regular basis, you will feel more energized and more alert; furthermore, your body will be healthier inside and out. Here are some of the most important benefits of physical activity.

Warding off disease is one of the most important benefits that physical activity offers. Physical fitness has been known to slow down or prevent numerous diseases, such as: high blood pressure, high cholesterol, diabetes, arthritis, osteoporosis, and heart disease. Furthermore, by following a regular fitness regimen, you may be able to slow down the aging process. When you exercise, your joints and your muscles become stronger and more flexible, which reduces your chances of pain and other problems that many aging adults are faced with.

Another benefit of regular exercise is the reduction of stress. Exercise is a great distraction from your every day troubles and it gives you a chance to rid your body of the excess energy which you might otherwise use towards worry and stress. And a third benefit of regular exercise is basically a more energized lifestyle. Everyone knows that exercise boosts your energy levels and your stamina. When you exercise, endorphins are released into your bloodstream. These endorphins have the power to provide you with energy for the rest of the day. On top of giving you physical energy, regular exercise also boosts your brain power. By increasing our energy levels we increase serotonin in our brains, this leads to improved mental clarity. This could help us become more productive at work and at school. So the next time you find yourself doubting what physical fitness can do for you, read over this article and imagine all of the health benefits you could be gaining right now.