THE NECESSITY OF CARDIO

Call it cardio, call it aerobics, call it whatever makes you feel more comfortable, but don’t avoid the inevitable: Every human being needs this variety of movement to be a part of their lives in order to function and be healthy.
We live in a weight conscious society, to be sure. The better a person looks externally, in clothes, naked, half naked, or anything in between, the more successful that person is deemed to be in the scheme of exercise and fitness. But looks can be deceiving.
Sure, cardio is the bodybuilder’s middle name-the key to the kingdom of ripped. But the truth is, cardiovascular exercise is probably one of the most misunderstood, under-utilized, over-utilized tools in the workout world. It is truly one of the greatest conundrums within the realm of fitness. And here’s another tip: Those who swear by it, may not even know why they swear by it.
Here are the pay-offs…
and they are undisputed:
Cardiovascular exercise can burn calories at a rate between 8 and 30 calories per minute. That’s a lot of glazed donuts!
When engaging in cardiovascular exercise 5 times weekly, one can eat between 25% and 30% more calories and maintain or lose weight.
Cardiovascular exercise whips the heart muscle into great shape, increasing oxygen capacity within the bloodstream by up to 20% within just 3-4 months.
Cardiovascular exercise seems to melt fat off the body when combined with a good diet, and a regular program of resistance training
These are all true, undisputed facts that no one can refute. They are the promises of diligent workouts on apparatus such as steppers, treadmills, stationary cycles and elliptical trainers. But is this the end of the story? Or is there more to cardio workouts than first meets the eye? You bet!
How to Determine Your Various Heart Rate Zones and Why You Should
There are four main training zones within the cardiovascular exercise category and each carries with it some very specific criteria and results. The reason one must familiarize himself with each zone is to avoid making crucial mistakes that could affect physical outcome. That’s because within each training zone subtle physiological effects take place to either enhance or jar your level of fitness. Knowing where you are at all times will garner the desired effect.
The Recovery Zone/ Weight Control Zone - 60% to 70%
This zone develops basic endurance and aerobic capacity. The advantage to working out in this zone is the fact that you will be burning a lot of body fat and will likely lose weight as a result. You’ll also be reenergizing your muscles with glycogen that has been spent during fast paced resistance training workouts. This replenishing is a part of recovery and is the most valuable zone for most people as a result.
The Aerobic Zone
Training at 70% to 80%
This zone will help develop your cardiovascular system. The body’s ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone your capacity for longer sessions increases. Though you’ll receive some benefits of fat burning, it’s mostly improved aerobic capacity that will be your reward by training in this zone.
Anaerobic Zone
Training at 80% to 90%
Training in this zone will develop your lactic acid system. In this zone your own aerobic threshold is found. During training in this heart rate zone, the amount of fat being used as the main source of energy is reduced and, instead, stored glycogen is the main fuel. This glycogen is stored in the muscle. Burning glycogen for fuel creates lactic acid (the “feel the burn” chemical by-product). Once the body can no longer remove the lactic acid fast enough to continue contraction, the anaerobic threshold has been reached. It’s possible to train through this to increase your ability to deal with lactic acid for longer periods of time, but this takes some guidance.
The Red Line Zone
Training at 90% to 100%
This zone is only possible for short durations. It trains fast twitch muscle fibers and has its use for strength and endurance athletes. This should only be used during interval type training where sprints are indicated to increase strength, shape and density of muscle. It’s also only for the very, very fit.
Resting Heart Rate
It’s very easy to determine resting heart rate (RHR). Find somewhere quiet, lie down and relax. Position a watch or clock where you can see the second hand. After 20 minutes remain where you are, and without sitting up or jarring your body, take your pulse rate (beats/min). This is your RHR. If you have a heart rate monitor, even better. After 20 minutes, check the rate. As you become more fit, your heart becomes more efficient at pumping blood around the body. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis to adjust values in other areas.
Calculation of Zone Values
There are a few methods by which to determine all of these values. Some say the age-based is the easiest to understand and doesn’t require exceptional math skills. However, it is also one of the least accurate because it supposes that everyone of the same age has the same Max HR, which is untrue. Conversely, the Max HR method is probably the most accurate because one finds zones based on actual testing.
Age Based Method
For Determining Max HR
MEN: Subtract your age from 220
WOMEN: Subtract your age from 226
Experts agree that you should drop one point off your MAX HR for each year after you determine this number.
EXAMPLE:
If you’re a 35 year old man, your MAX HR will be = 185
When you turn 40, your MAX HR will be = 180
MAX HR Method For Determining Max HR
Warm up, then run for at least 15 minutes at fairly high speeds. Towards the end, increase your speed as hard as you can and as long as you can, then check your monitor to see where your heart rate is. This is your maximum heart rate. Keep in mind that, until you become more fit, you should adhere to the “Age Based Method”. The MAX HR method is for people who are fairly fit to begin with.
The calculation of a zone %, is performed in the following way:
Subtract your RHR (Resting Heart Rate) from your MHR (Max Heart Rate - after testing). This is your working heart rate (WHR)
Multiply the desired zone percentage % by your WHR
This calculated percentage + your RHR = BPM
Example : The athlete’s MHR is 180 and his RHR is 60. Determine the 70% value:
How Body Type Affects Cardio Choice, Duration and Frequency
This is a big debate and one that is never talked about in mainstream publications simply because it isn’t as important to people as talking about results-namely: fat loss. But for those athletes, bodybuilders in particular, interested in preserving muscle gains while losing body fat, it’s an absolutely fascinating topic and knowing what you are can be your best weapon against fat and muscle wasting.


Are you an Ectomorph,
Endomorph or Mesomorph?
Feel like you’re in a foreign country and you don’t speak the language? Here’s how the body types break down:
Ectomorph - Long, lean, hard gainer of both muscle and fat. Often very underweight in childhood and in teen years. Will never have the Arnold Schwarzenegger look.
=HARD GAINER/ EASY LOSER
Mesomorph - This is the ideal body type. Athletic with a good balance and ratio of muscle and body fat, even distribution of fat, and round muscles bellies that develop easily. Metabolically, this type is most gifted.
=MODERATE GAINER/ MODERATE LOSER/ ATHLETIC
Endomorph - Heavy set, uneven distribution of body fat, fat to muscle ratios that can border on obese. Often heavy as a child or as a teenager, which continues into adulthood. Can be predisposed to metabolic disorders such as thyroid deficiency, and diabetes.
=EASY GAINER/ HARD LOSER
Muscle Fiber Type:
How Type Affects Ability to Perform Cardiovascular Work
Skeletal muscle fibers vary in size and contraction ability. Typically, they are referred to as fast twitch or slow twitch fibers / red or white fiber. Each type contracts with different velocities, depending upon their ability to split Adenosine Triphosphate (ATP). Faster contracting fibers (fast twitch) have greater ability to split ATP, slower contracting fibers do not have this same ability. Fiber types vary with respect to metabolic processes used to generate ATP, in terms of their individual thresholds for the onset of fatigue, and their structural and functional characteristics.
Type I Fiber - Slow Twitch
(High Aerobic Capacity / Endurance Athlete)
Called slow twitch or slow oxidative fibers, this type contains large amounts of myoglobin, many mitochondria and many blood capillaries. Because of this, they are also referred to as RED fiber. They split ATP at a slow rate, have a slow contraction velocity, are very resistant to fatigue. An excellent example of the Type I Fiber muscles would be the postural muscles of the neck.
Type II - Fast Twitch
(High Anaerobic Capacity / Strength Athlete)
These fibers, frequently referred to as fast twitch (glycolytic fibers) contain a low concentration of myoglobin, very few mitochondria, few red blood capillaries and large amounts of glycogen. Type II fibers are white, and are geared to generate ATP by anaerobic metabolic processes. Because they are not able to supply skeletal muscle fibers continuously with sufficient ATP, they fatigue rapidly, split ATP at a fast rate and have a fast contraction velocity.
So why does all of this matter? While you may be the type who just wants to get on a treadmill without worrying about which type of muscle fiber predominates within your musculoskeletal system, it pays to know your body. Certainly, no one needs to worry about this stuff, but when it comes to doing right by your body as an athlete, the predominating fiber type matters very much!
In fact, both body type and fiber type really dictate how much you can and cannot do. The good news is, you may be doing far too much cardio training for your body type or fiber type and may be able to lighten the load and enjoy a leaner physique with fuller muscles. Without this information, you’ll never know.
Too Much of a Good Thing?
Is there such a thing as too much cardiovascular training? You bet! In fact, most people overtrain their bodies in this area far more than in the area of weight training. This affects metabolism and the body’s ability to store fat in the future, how it will be distributed, as well as hormonal balance within the body. Too much of a good thing can oftentimes throw the entire apple cart off kilter.
More Than One Way to Skin a Cat
Intensity - When you walk the treadmill, is it always flat or do you elevate the platform to make your workouts more difficult and intense? Do you walk stairs, flexing your legs and butt throughout, or do you occasionally run them? Intensity is one way to increase the amount of benefit you get from a cardio session.
Duration - Most people increase the number of minutes they do in one session until, fairly rapidly, they are doing over an hour per day! This won’t last and will burn you out. Try some of these other techniques before resorting to increasing the duration you spend on the stair stepper. Remember, two sessions per day, of shorter duration, are better than one long one.
Frequency - Try varying frequency. One week, do five sessions of cardio. During the next week, do just four. Others play around with this variable by doubling up on cardio sessions in one day and dropping a day in between. Make sure to decrease the time you spend in each session. Your body will continue burning fat long after each time on the cycle.
Intervals - Do you do interval training in the midst of one cardio session. Try doing distance running for 10 minutes, then sprint for 2 minutes, run distance for another 10, then end with an all-out 2 minute sprint again, followed by a 10 minute cool-down walk. Not only will this increase intensity, but you’ll knock out at least 2 different training zones and increase benefits of that session by a minimum of 50%.
Type - Don’t always opt for the treadmill or stationary bike. There are many pieces of equipment out there and you should vary the type of cardio you do. For that matter, don’t always do cardio in the gym. Vary how and what you do and, at the very least, you’ll remain fresh mentally and stave off burn-out!
Time of Day - Some swear by doing cardio on an empty stomach for maximum fat burning activity. But others say that this is the worst time… when the body is most apt to dip into muscle stores (glycogen) for its energy source. Do what feels right to you. Put it in perspective: Cardio at 8pm is better than no cardio at all if you’re trying to shed pounds.
What’s right for you? Well, that’s for you to decide now that you’re armed with information. The key to just about anything is being moderate. Just because you discovered a ‘treasure trove’ of fat burning tools doesn’t mean that your body will respond to the ‘more is better’ credo. In fact, see how little you can get away with doing, and build slowly from there. Less is always more. Dane Fletcher is THE Training Authority and writes exclusively for GetAnabolics.com, a leading provider of Creatine Supplements and many other potent compounds to aid in Bodybuilding. For more information, please visit http://www.getanabolics.com.

Peptic ulcer and surgical treatment

Ulcer in the stomach is called gastric ulcer, in the duodenum is called duodenal ulcer. Peptic ulcers viewed in the gastroscopy appear as little mouth ulcers of 1-2cm in diameter. Gastric ulcer causes a sharp pain in the stomach soon after eating, in duodenal ulcer the pain is relieved by drinking milk. Other symptoms are: loss of appetite, belching, sensation of discomfort in the stomach, nausea, loss of weight.

Diagnosis

It is important to diagnose ulcers with specific tests in order not to be mistaken with stomach cancer. One is the breath test you are given a substance and if there is infection with H. Pylori in your stomach then a gas is produced and detected in the breath. Barium meal X-ray is also helpfull in detecting ulcers. Gastroscopy uses a
fibre-optic cable which is passed through the stomach and shows the lining of the stomach, a biopsy may be taken in the same time.

Treatment

Comprises a change in the life style, to reduce the symptoms and help healing the ulcers. Although no study has proved the direct implication of spicy foods, coffee and possibly alcohol in the producing of ulcer you???d better avoid them and stop smoking and lose weight. Use paracetamol instead of non steroids anti-inflammatory drugs and ask youGP for advice.

Drugs that reduce the acid in the stomach are: H2-antagonists such as ranitidine and cimetidine, proton pump inhibitors that have a more powerful effect in reducing the protection of the stomach acid.

How to eradicate H. Pylori

The best treatment in eradicating the infection with H. Pylori is a combination of antibiotics and a proton pump inhibitor. Only after curing the infection with H. Pylori you may be sure that the ulcer won???t re-appear. Sometime further tests such as: gastroscopy or barium swallow are necessary.

Complications

Some of the peptic ulcers may heal without treatment, spontaneously. But if they complicate the whole situation is severe, there may appear ulcer bleeding, ulcer perforation, and gastric obstruction. Ulcer bleeding manifests as: melena or black stools, weakness, orthostatic syncope, hematemesis meaning blood vomiting.

If the ulcer is perforated the gastric contents are leaked in the peritoneal cavity and results in acute peritonitis. Those cases are very severe and surgery is required immediately, because the abdomen muscles become rigid and any motion determines extreme abdominal pain.

If gastric obstruction occurs near the pyloric canal which joins the stomach to the duodenum the patient reports increasing abdominal pain, diminished appetite, vomiting of undigested or partially digested food and weight loss.
Surgery was very used in the past in the treatment of the peptic ulcers, complications such as: severe bleeding or perforation may require surgery. Because peritonitis is probable to develop you need to address the emergency as soon as possible. Surgery is performed under a sedative and through a gastroscope.

Gods of MLM and Network Marketing

The big players know "how to assess" a network marketing company, and the following three questions allow them to eliminate 95% of the companies they see:

1.Would I buy this product myself if I was not going to get a check?

Generally speaking, if the product is not one that you'd have any interest in, then your success is going to be weak. The key is personal passion. They find something that they can stay pumped and motivated about no matter what happens. They identify with the group of people for whom the product is designed. If the answer is no, they simply decline and look at another opportunity.

2.Would they pay that price for the product or service?

If not, it's not likely that anyone else will either. They know that people are not going to automatically pay more for a product just because they might get a bonus check. Success in network marketing is all about getting the product to the end-consumer. Someone who actually wants it and is willing to pay for it. Without movement in sales, t he business will quickly fail and any recruits will bail within 90 days. And let's be honest: the MLM industry is notorious for over-pricing mediocre products just so the company can pay out commissions. The product has to have a value that meets or exceeds the price tag. Otherwise, it's a waste of time. The only people paying $4 for that bar of soap or $13 for that bottle of shampoo are the other distributors.

3.How many people are needed on the team to break even?

This is one of the most overlooked factors when selecting a company. Most people get so enamored by the pay plan chart and the dream of building a team of thousands of people that they never bother to do any basic 3rd grade arithmetic.

Any serious business owner knows how much money he has to bring in to make a
profit and he can tell you. 99.9% of network marketers have no idea.

And it's easy to figure up. Get a pencil and paper and follow along:

Figure up how much it costs for you to operate your business each month. Product purchases, website, marketing, etc. This is your overhead. (Example: $400 a month)

Figure up the average commission you earn on an enrollment when someone signs up and buys the same amount of product you do. (if you get paid different percentages on different levels, take an average of your top three levels) This should be a dollar figure, not a percentage figure. (Example: $5.25 per person in your downline)

Divide the figure in step A by the figure in Step B. This is the number of people that you require in your downline to break even. (Example: $400 divided by $5.25 = 76 people).

Leaders know they should be able to break even on expenses with only 4-8 people on the team. The longer the team goes without earning profits, the more likely everyone gets frustrated and quits.

Here's what the leader does locally:

Convinces a leader in another company of the superiority of his company and pay plan and markets to the other marketer. That leader brings most of his downline and suddenly there's a new big player.

Sizzle Cards: Drops cards everywhere he goes so that every trip becomes a business trip to "distribute marketing materials" so even pumping gas becomes tax deductible. Those cards are so good that they get people to call the leader and he can brag about how he went to the top of the company in a hurry and by just doing what he teaches, that prospect can do the same. Sizzle cards, however, work great at any level in network marketing.

Here's what the leader does online:

Uses a list already created by a successful marketer and does a joint venture with the owner, maybe even paying to sponsor the owner for the owner to recommend the program to his list of highly qualified leads. Lots of people join and the big player goes up the ladder.

The leader also has automated traffic going to his sign-up site, a web page so well designed that it converts and recruits like crazy. Anybody can set up their own fully automated traffic system and get targeted prospects just like industry leaders. To set your own up for free, just click here.

Those are the secrets of big dogs, they leverage. Leaders realize that their most precious asset is time so they use it getting the time and efforts of other people to pay off for them.

Can anybody do what they do? Yes, but it requires persistence, diligence, lots of guts, and determination. Start with what you can do on your own, get some awesome sizzle cards and generate automated traffic to your own website.

Bodybuilding - Bodybuilding For The Weak!

When it comes to bodybuilding for guys like me(when I first started) that can't seem to lift weights most girls do at the gym, there's only one thing you can do. This one thing alone will mean the difference for whether or not you build any kind of respectable looking muscle.

When I First Started

When I first started learning bodybuilding concepts, I weighed 130 pound and could only bench around 90lbs, squat even less, curl 15 lbs and could only get out two or sometimes 3 pull-ups. Now I'm a completely different looking person. I now weigh 170lbs I bench 220lbs, squat 250lbs and curl 45lbs. I'm not going to brag too much because I know there are guys out there that have had more success than me, but I also know there are even more that haven't and for some reason continue to struggle to make any decent gains.

So What's The Reason?

There are a lot of hardgainers who have built constructed decent looking bodies that will agree with me when I say - the key to gaining muscle mass is lifting heavy. You see bodybuilding is all about forcing your body to change. Forcing it to adapt when put under incredible amounts of stress. As a hardgainer, it is more difficult to force your body to adapt under pressure, therefore you are required to do more than just light, muscle-pumping weights.

We have to lift heavy weights, which also means low repetition sets at the same time. So unless you do this already, I want you to go to your next session and every session after that for a six week period and thinking about this one approach -

4 sets, reps of 8, 6, 4, 2

That's right 2 repetitions! I want you to lift weights that force the bar down onto you. I want you to also get a training partner, if you haven't already to spot you, especially on the last set.

Who Cares What People Think!

One thing that I remember got to me at first was the fact I had a bunch of big guys staring at me all the time, wondering why some weak idiot was lifting weights far too heavy for him. I even had a few guys come up and tell me to use lighter weights, I ignored them and I don't think it made them very happy. One of them even shouldered me one time I walked past him!

Six months later now it's a different story. I stuck to my guns and put on 20 pounds in the first 8 weeks. Then those guys started to talk to me which I thought was a little strange. I started to get some respect although I still considered myself as being a small guy(and still do for that matter), however people tend to want to talk to people who have results. Action draws in attention more so than words and that's exactly what I was doing.

You know the other week, I had a guy, who was bigger than me, ask me what I was doing to put on so much weight in such a short period of time. I just told him, "I just did what MY body required of me" That's what it's all about in the end. I have friends who have great genetics and have been able to construct fantastic bodies training the way everyone else does and it works for them. I tried that and got nothing so I tried something different, something that was designed for guys like me and in the end it worked. So give it a go and see what happens.

Shopping For A Swimming Pool And Spa

If you already have a swimming pool, and are looking to add more elements of relaxation, a spa may be the answer for you. Many fun and practical backyards often include a swimming pool and spa, and they are a great addition for the family.

Pool spas are similar to hot tubs in that they use powered jets to create pressure in the water. You can usually put a swimming pool and spa together with an in ground pool, or at a different location depending on preference. An advantage of putting the swimming pool and spa together is that they can share equipment, such as a heater and filtering system.

Spas can be found in many shapes, styles and sizes. They are made from the same products used in pool construction, the most common being fiberglass or cement. Styles range from simple square versions to larger spas complete with tile work. If you choose to have a freestanding spa, most hold anywhere from 300 to 1000 gallons of water and can seat up to 12 people in larger styles.

Types of equipment you would need with a swimming pool and spa include a heater, pump and filter, which can help clean and sanitize the water as well as warm it in colder months. For a more luxurious or unique water effect, you may add air bubblers or hydro jets that spray water or air into the spa.

When designing or picking out your spa, it should be fun and peaceful to enjoy alone, or with others. The way a swimming pool reflects your lifestyle and design choice, the same should go for your new spa. Adding a swimming pool and spa can provide months of relaxation and enjoyment for everyone, so it is important to make a careful decision.

If you prefer a more luxurious pool and spa experience, there are many options that can be added. Extras such as fountains and waterfalls can be added for a more exotic look, as well as higher design element. Most fountains and waterfalls can be found in any style or design you choose. Not only is a waterfall and fountain luxurious to look at, the sound alone can be most relaxing.

When picking out a swimming pool and spa, you may also decide to add a pool house or cabana. Not only will this complete the overall design of the backyard, it is also a convenient location to store pool items, and also provides a changing area for guests or family. It is also important to understand the type of equipment you will need for optimal running of your pool and spa. Most spa equipment is sold in spa packs that contain most of the matching pieces already.

No matter what budget you have set aside for your swimming pool and spa, there are many choices in what you can do or add to enhance the look and feel of your backyard. Shop around to see what would fit your lifestyle and space, and find what accessories you can add to make your pool and spa a relaxing getaway.

Reversing Heart Disease Rewind Your Life Clock

You can play your part in reversing heart disease by simply making some adjustments to your lifestyle. Its a simple concept but so many people fail to make the small changes that can have such a massive impact in avoiding heart disease. Avoiding key risks can help you not only maintain a healthy heart but also lengthen your life.

When you put it simply, your heart is a pump that feeds blood through your body and all you have to do is make sure the pathways are clear. This means keeping your arteries clear so the flow goes on unimpeded. Blocked arteries lead to heart problems, heart attacks and death. Its as simple as that. We have all heard this so many times it can often go unheeded, and that is where the real problem lies. If you maintain unclogged arteries you are actually reversing heart disease and, therefore, healing your own heart.

Reversing Heart Disease - Your Action Plan

Its all a matter of diet and exercise. If you can keep your diet free of dangerous saturated fats and cholesterol, you will be well on the way to reversing heart disease. There is so much information on diets and tips on how to structure a diet comprising elements of the five food groups, that there is no longer an excuse for endangering your health. Some social commentators have suggested that health authorities can do little more in this regard short of forcing people to eat correctly by admitting them to dieting compounds where food is compulsorily healthy. This tongue in cheek assessment is just another way of saying your life s in your own hands. You can play your individual part in reversing heart disease by following the simple dieting rules available everywhere.

How Exercise Helps

Reversing heart disease is easily achieved if you simply get more exercise. With regular exercise, your heart becomes more efficient. The exercise does not have to be a complicated set of routines specially designed by an exercise physiologist. It can be achieved once again by making a few simple changes to the options you take every day. For example, you could walk instead of taking a bus. Take the stairs instead of the elevator, or simply walk around your neighborhood once a day, or just go for a relaxing stroll after dinner.

Surgery The Last Option

Of course, surgery may be the last resort for reversing heart disease, but in my mind the prospect of surgery should be as great a deterrent as anything you can imagine. Whilst it is something of a comfort to know that surgery can be effective, surely prevention is better than cure. In any case, surgery will only be effective in acute cases and unless the cause is treated then you may face subsequent surgery if you dont do what we have already suggested. In summary, to be active in reversing heart disease, you have to adopt a twin pronged attack. You just need to diet sensibly and exercise regularly. Its not the end of the world to do this; in fact it could be the end of your world if you dont!

Make it your challenge now to do at least one thing every day to get yourself in a strong position where reversing heart disease becomes a natural part of your thinking and lifestyle. Set an example to your friends and family and youll bear the boundless fruits of a healthy heart.

How To Get Viral Traffic

Viral products are great for generating traffic and awesome lead generators too.

Just what is a viral product?

A viral product is an e-book or report that you give away to your subscribers as well as to distribution sites. Included in your e-book/report is your web site url and, if you choose, an embedded subscription box that allows readers to join your list directly from said viral product.

What makes Viral Products Effective?

The reason these are so effective is because the distribution model allows your URL to spread across the web in ways youwill love, and without much work or expense to you.

Most other web site owners are hungry for content. When they don't want to do the work of creating a report themselves, they simply go out and find a free, pre-written one and give it to their visitors. If your e-book is good enough, you'll soon have hundreds of sites offering your work to their visitors. You get the benefit of their traffic for zero bucks.

Where Can I Distribute My E-Book?

Search for as many appropriate distribution sites as possible.

Here is a list to start out with:

mindlikewater.com
ebookdirectory.com
fictionwise.com
free-ebooks.net

Use some really clever ways to distribute your report. Go outside the usual outlets and submit your work to popular general purpose web sites like ucows.com and Download.com.

Another tactic which could be highly effective, but somewhat risky, is to submit your e-book into the public domain.

You would have to be willing to give up your copyright and risk someone else rebranding your book as their own. If you're up to the challenge, take a look at Project Gutenberg and Digital Book Index.

Maintaining The Flow

If something seems to be working well, do it again. releasing just one viral product will bring you traffic. Releasing dozens of viral products will give you a nice, long term flow of new visitors.

Viral products can be short or long term traffic generators depending on how you manipulate them. Try and stick to a schedule of pumping out at least one free, viral report a month, you'll have a superb no-cost traffic tool in your arsenal to bring in a non-stop flow of new traffic.

Closely related to to viral product promotion in the sense that your links will spread across multiple channels. Your job is to write high quality articles that other marketers want to use to beef up their content.

You remain the copyright holder when you submit an article.

You are just granting permission for reprints. Each article you submit should have what's known as a byline or resource box. This is just a brief piece of text at the end of your article where you write a short "about the author" description of you and/or your web site and include your web site url.

You'll definitely get exposure through reprints when other marketers use your article for web site or e-zine content. You'll also gain leverage in the search engines. The more articles you submit on the same theme, the more often your articles will come up as top listings for related keywords.

This is a bonus that many people overlook. Try to compose your articles with keyword optimization in mind and see what happens.

Here's a quick reference list of sites to submit your articles to:

web-source.net/syndicator_submit.htm
ezinearticles.com
thephantomwriters.com
freesticky.com/stickyweb/submit.asp
ebooksnbytes.com/articles
ideamarketers.com
submityourarticle.com