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Introduction

Dear Readers,

Ever thought of making money in an industry with a HUGE market demand, UNPARALLELED growth potential and MASSIVE income possibilities?

How would you like to position yourself strategically and tap into one of the largest trends in the history of mankind?

Look no further. This book will reveal to you how the HEALTH and WELLNESS industry holds the key to any budding entrepreneur on how to cash in on a rising trend.

Now, think back:

What trends were the hottest at their time?

• The Microwave
• The VCR
• The Computers and the Internet

What next?

Imagine if you were there and you started it. Or what if Bill Gates was to form Microsoft in the beginning and was looking for shareholders and investors, what would you be doing?

Would you be telling your grandchildren how you cashed in and made a fortune? Or would you tell them how missed it and how OTHER PEOPLE are making theirs?

In this book you will learn all about how

• Baby-boomers in America changed the markets in the world forever
• What are the current uptrends and downtrends yesterday, today and tomorrow
• What a multi-billion dollar demand will look like in a few years time
• How network marketing companies are cashing in on the wave
• How YOU or Anyone can tap into this market and make a fortune! Read on to unlock the secret…

CHAPTER 1

Who are the baby-boomers?

The growth of an unstoppable market

This is the definition of the baby boomers from Wikipedia.

A Baby boomer is someone who was born during a period of increased birth rates, or Baby boom, and the term is particularly applied to those born during the post-World War II period of increased birth rates. In the United States, the term is iconic and more properly capitalized as Baby Boomers.

These people are significant in the formation of a new economy of supply in demand. Never in the history of man, has the baby boomers generation sparked such a massive market gap to be filled.

We all heard of first mover’s advantage, where the pioneer of a new market has considerable advantages. If successful, his market dominance gives him a considerable advantage compared to the others who come in later and try to differentiate themselves either on price or service rather than innovation. Furthermore, market dominance allows one to set the barriers of entry or the standard of quality.

Back to the example of Bill Gates:

If you were to own a large portion of Microsoft shares during its inception, where would you be today? Of course not all of us will be able to proudly proclaim that I was there when it started. Most people didn’t identify the trend and come in when it is too late!

The same would also apply to big name companies like Yahoo! and Google.

It is no point trying to get into a saturated market. There will be too much barriers of entries and competitive forces in the market. What we need to do is identify the needs of the market BEFORE it saturates or even better, before it starts.

We can set the trend instead of following one!

The baby boomers are the main key to this role because of their buying power as well as their sheer numbers. Large numbers will be the key because the first movers, who position themselves strategically, will sell product after product to a hungry market and have his or her financial position secured for decades.

In the next chapter, we will explore where these baby boomers come from and how to anticipate their demands from a historical perspective.

When did it happen?

The baby boomers applied to people who are born after 2nd World War II and before the Vietnam War, thus possibly comprising more than one generation. Most people speculate that year will be around 1946 to 1964 but the exact year is hard to determine because it might vary from place to place. These boomers within that time frame is significant to predicting the market demand and the timing as well.

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Abbreviations & Units

Several common abbreviations are used in the recipes to for different measurements. These are:

Abbreviation: Definition:
c. cup
tbsp. tablespoon (US)
tsp. teaspoon
oz. ounce
g gram
lbs. pound

The units are standard US measurements. The following table can be used to convert these to metric units:

Unit: Conversion:
1 cup ~ 240 ml (236.6)
1 tablespoon (US) ~ 15 ml (14.8)
1 teaspoon (US) ~ 5 ml (4.9 ml)
1 ounce 28.3 grams
1 pound 453.6 grams

Ground Turkey Omelette

Serves 2
Ingredients
8 large, fresh egg whites
2 large whole eggs
2 small, raw onions, diced
3 oz. ground, raw turkey
1 1/2 cups canned kidney beans, drained (any type)
1 c. chopped green bell peppers
1 c. chopped red bell peppers
1 c. raw mushrooms, sliced
3 tbsp. extra virgin olive oil
1 dash ground black pepper.
1 tsp. hot pepper sauce.
1 tsp. ground turmeric
3 cloves raw garlic, minced
1 tsp. worcestershire sauce

Directions

Saute’ turkey, vegetables and spices - except turmeric - in a non-stick skillet w/1 tsp olive oil until tender. In mixing bowl, whip the eggs, egg whites and turmeric together. Pre-heat 2 tsp olive oil in a second skillet, then add 1/4 egg mixture and cook until omelet is formed. Repeat to make 4 omelettes. Place 1 omelette on plate, top with 1/2 of the turkey mixture, then place 1 omelette on top to form a sandwich. Repeat to form 2nd sandwich. Serve hot.

Nutritional Information
Calories (Per Serving): 508
Protein (g): 42
Carbohydrates (g): 50.5
Fat (g): 17
Carb - Protein - Fat % Ratio: 39 % - 32% - 29%

The perfect omelettes you’re served in restaurants are flipped. Flipping an omelette is a skill that takes some practice to master. If you’ve never done it before, you may have a mess on your hands. A simpler solution is to use a rubber spatula to gently lift up the layer of cooked eggs, and let the uncooked, liquid portion slide underneath. Hold the pan underneath the broiler for a few moments to completely set the top.

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CHEST BEGINNER

FOR MOST GUYS, “CHEST DAY” IS the best day of the week, training-wise. Here we set you on the right path in your chest quest with a machine-heavy routine that primes your pectorals for more specialised training down the road.

Some things to keep in mind...

>> As a beginner, err on the light side when choosing a weight. If you can’t finish the listed reps, it’s too heavy.

>> As a note for here and throughout the issue, if you see a decreasing rep scheme, pyramid up the weight each set; if the reps are the same set to set, choose one challenging weight and use it for all the listed sets of that exercise.

SMITH-MACHINE INCLINE PRESS

START: Position yourself on an incline bench (about 45 degrees) so that the bar touches the top of your chest just below your collarbone. Once your position is set, get up and load the bar, then lie back onto the bench and grasp the bar with a slightly wider than shoulder-width grip.

MOVE: Press the bar straight up, stopping just short of elbow lockout. (Feel your pecs contract to bring your arms up above your torso.) Pause at the top and lower the bar under control to your upper chest.

10 MUSCLE&FITNESS DECLINE

BARBELL PRESS

START: Lie back on a bench set to about a 30–40 degree decline. Grasp the barbell with an overhand, slightly wider than shoulder-width grip. Lift the bar from the supports and hold it over your lower chest, arms extended.

MOVE: Lower the barbell to your chest, touching down to your lower pecs lightly before pushing the bar back up to full extension.

#1 EXERCISE SETS REPS

Smith-Machine Incline Press (or) 3 15, 12, 10 Decline Barbell Press* 3 15, 12, 10 Machine Pullover 2 10 Pec-Deck Flye 2 10 Push-Up (or) 2 10 Parallel-Bar Dip* 2 10

* On your first and last exercise, switch back and forth between the two listed options, workout to workout.

MUSCLE&FITNESS 11 ROBERT REIFF MACHINE PULLOVER

START: Sit in a pullover machine, grasping the handles with both hands while placing your elbows against the elbow pads.

MOVE: Bring the handles down in front of your torso, pause for a moment, then return back to the start under full control. To keep your pecs active, put more emphasis on pushing the bar down with your hands, rather than leading with your elbows pressing against the pads. In addition, actively flex your entire chest as you pull the bar down; using this “flexing” technique on all your chest exercises will help you develop the mind/muscle link that in time gives you pinpoint control over your muscles and their actions.

PEC-DECK FLYE

START: Sit in a pec-deck station, placing your elbows and forearms on the pads. For best results, position your arms so that your elbows fall just below your shoulders, and limit the stretch to just behind your chest. MOVE: Squeeze your pecs to bring the pads together in front of your chest. Flex your chest hard at the moment in the exercise when your elbows are together and always lower the weight under strict control. Don’t bounce.

PUSH-UP

START: The traditional “drop-and-give-me- 50” push-up is done with a flat back and hands just outside your shoulders (on steps or the floor).

MOVE: Press to full extension, keeping your elbows pointing out, and lower under control. Don’t sag in the middle.

PARALLELBAR DIP

START: Grasp the bars with your arms extended and locked. Lean forward, bend your knees and cross your legs.

MOVE: Keep your elbows out to your sides as you lower yourself down, dropping until your upper arms are about parallel to the floor. Squeezing your palms toward each other in an isometric fashion, begin pressing back up until your arms are again fully extended. Be sure to keep leaning forward or the exercise focus will shift more to your triceps.

12 MUSCLE&FITNESS CHEST 15-MINUTE DO YOU ALWAYS FIND YOURSELF

short on time? No problem — we give a 15-minute workout for every bodypart in this issue, starting with chest.

>> The first two exercises and the last two are compound sets, which are two exercises for the same bodypart done back to back with no rest in between. For instance, on your first set you’ll do the Smith-Machine flat-bench press for 12 reps, then immediately pick up two dumbbells for 8 reps of the neutral-grip flat-bench press.

>> Rest 30–60 seconds between

compound sets (by the way, this general guideline applies to all compound sets within this book).

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Introduction

Kettlebell is one of the exercises that most people regard as cool and interesting. If you have not seen a kettlebell before, you may be curious how it looks like. Well, it's pretty straightforward. It is a black cannonball with a handle that is cast of iron. While there are so many other workout tools that you can employ to achieve your health goals, kettlebell training has many unique health benefits if you choose to incorporate it into your workout routine.

Part of what makes kettlebells exercises mystical lies in its origin. They were popularized in Russia in the 18th century. During this time, the kettlebell was used as counterweights when measuring things like cereals and other dry products.

Soon enough, the farmers started challenging each other to lift the heaviest kettlebells and eventually, they found their way into the hands of strong circus men. After the Second World War, the Soviet Red Army took up the kettlebells in training their soldiers and later in the 1970s, lifting kettlebells was declared an official sport.

While kettlebells have been around in the US for over a century, they have enjoyed its fair share of resurgence and eventually found their way into the gym and fitness stores. It comprises a bell, a handle, and horns. The bell, in this case, refers to the round cannonball shaped weight, and the handle is what connects the kettlebell by simply sloping downwards on each end, hence referred to as the horns.

It is this design that makes the kettlebell quite a unique tool. You may be thinking “what is the difference between kettlebells and dumbbells?” Well, one thing that you have to take note of is that unlike the dumbbells in which the handle connects two weights that are evenly distributed and lies at the center of them, the kettlebell’s center of gravity is usually offset from its handle. This is mainly because it rests several inches away from the center.

It is also important to note that with a kettlebell, it is quite easy to grasp it by the handle, bell end or horns. It is the mainstay to grip the kettlebell by its handle. However, when it comes to certain exercises like squats, it is much easier to grasp them by the horns. To achieve a greater grip on certain poses like rowing, it may be better if you hold the kettlebell by the bell itself. This is because it will help force the hand to squeeze harder to prevent slipping.

Chapter 1: How To Choose A Kettlebell

According to a study conducted at the University of Wisconsin-La Crosse, there are so many ways in which you can choose a kettlebell. Mostly, the kettlebells vary in designs. There are those that are coated with rubber to protect the floors from the resulting impact. Other designs are designed specifically for competitions. Such kettlebells have a straight handle and are uniform in shape and size irrespective of the weight.

Over the years, some manufacturers have designed kettlebells with a concave face for ergonomic factors. Others like the newfangled kettlebells work the same way as dumbbells, which means that they can be loaded with plates for weight adjustments with just a single implement. For instance, kettlebell swings and getups are said to get the heart rate up and burn more fats in the same manner a cardio machine does but can do more in re-enforcing good mechanics.

Therefore, if you plan on buying your first kettlebell, it is important that you do the test before making the purchase. Start by holding up your hand and touch your thumb to the tip of your pinkie. Take note of the channel that forms on your palm. This is the point at which the kettlebell handle is supposed to rest most of the time. That is from the outside knuckle of your index finger down to the opposite side of your wrist in a diagonal orientation.

Follow this by picking up the weight and then holding the handle in the middle so that it fills the channel. Ensure that the bell rests on the back of your forearm and that the wrist at this point is straight. It is important that it does not impinge on the boney profile of your wrist. If at some point you pick up the kettlebell and it rubs against the bone protruding on the lateral side of your wrist, then this means that the weight displacement from the handle is not ideal. In other words, there is a high risk of you getting injured.

The best safety tip at this point is for you to avoid choosing a kettlebell that has a thick handle. You will realize that Onnit's handles have a diameter that is a little over an inch. This is enough when it comes to working your grip strength, while not causing unnecessary fatigue.

When performing an exercise like a swing, there is a possibility that you will be making so many reps in a single workout. The key here is to ensure that your grip does not burn out. This is mainly because it is counterproductive from a technical standpoint. When the grip is overworked, there is a chance that you will see a whole slew of mechanical problems that will occur. As for how much weight you should begin with, men can typically lift 16 kilos while women can lift 8 kilos.