By Craig Ballantyne

Regular Early to Rise readers, would already know that aerobics and traditional "cardio" exercise can strain your heart and cause injury to your joints and muscles. But you don't have to put your health at risk to burn fat. A new study published in the prestigious Journal of Applied Physiology showed that strength training boosted metabolism after the exercise by 10 percent and increased fat burning by 100 percent.

The participants in the study followed a standard strength-training program, including multiple-muscle exercises that can be done at most health clubs - pull-downs, leg presses, chest presses, leg extensions, and leg curls. They did three sets of 10 repetitions of each exercise.

After strength training, your body is scrambling to recover and, therefore, uses more energy and more fat to fuel this process. So while strength training doesn't burn as many calories as traditional aerobic training during the actual workout, it continues to burn calories AND fat long after you've left the gym. This is known as the "afterburn" - the result of "turbulence" put on your muscles during the strength training itself.

In addition to the muscle- and bone-building benefits of strength training, post-exercise fat burning is one more reason to add it to your fitness regimen.

Early to Rise E-Zine  Issue #2071

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By John Assaraf

I remember when I was younger and in school, fear stopped me from inviting out a girl I wanted to date. I can remember all the thoughts of different things I wanted to say and how I would ask her out. As quickly as the idea to ask her out popped in my head, I came up with all the reasons why she might say no. I remember the "feeling" of rejection and embarrassment even though I didn't even pick up the phone! It's as real in my mind right now as it was then. I didn't understand it then but I certainly do today.

Have you ever had thoughts of fear that have caused you not to move ahead with any of your ambitions or goals? Every human on earth at one time or another feels this "dread" and reverts back into their "safety" or comfort zone. The system was created to protect us in times of real danger, but we must learn when danger is real or caused by our imagination of what may happen...again.

What ability causes one person to face and get over possible rejection at work, in school or in a relationship easier to handle, than someone who's paralyzed by the mere thought?

A man who pursues business like a tiger may be uncomfortable with women and therefore not be able to approach a woman for fear of rejection. A woman who is miserable in a relationship may be petrified at the thought of saying anything to her partner in fear of the potential discussion or repercussion. A child may not seek out other children to play with at school in fear of rejection. The list can go on and on from fear of leaving your job to fear of hurting yourself if you try something new.

So what is really happing and how can we stop this once and for all?