* Fact: More than ANYTHING else, you’re diet is holding you back *
Here they are: The 3 devastating nutrition realities we all wish were not true but are belly-breaking!
* Nutrition Reality #1 You Can’t Out Train A Bad Diet *
* Nutrition Reality #2 Diet Is 90% of the Equation *
* Nutrition Reality #3 “Eating healthy” Without a Plan Is Guaranteed Failure *
What could buying a wedding suit have to do with losing body fat?
A lot more than you think.
Especially when it comes to *Fat Loss Nutrition.*
I was just chatting with muscle and six-pack author, Vince DelMonte and he discovered some interesting similarities to help you BLAST YOUR FAT FASTER while he was shopping for a wedding suit.
Here's what Vince had to share:
"I always believed that creating a custom tailored wedding suit was an extremely complex, ultra expensive and required an overly experienced and skilled tailor. Yet, I found a tailor who made the process SIMPLE.
I discovered that every custom suit begins with a SINGLE TEMPLATE. Over time the and multiple fitting and modifications, eventually the suit becomes exquisitely tailored.
=============================
My revelation can be plainly put,
the perfect suit begins as NOTHING
MORE than a one-size-fits all template.
==============================
Nutritional perfection (fat loss and muscle building), requires the same.
You need to begin with a simple, basic nutritional template and test it out; tweaking it according to the results you experience, and only you.
Only by beginning here can you arrive at the final destination - a perfect nutrition and eventually a perfect body.
=====================
There is NO magic diet plan
=====================
As you have learned the past 2-weeks, there is no magic diet book or test or "eat right for your blood type" kind of solution.
In our combined 20-years of experience in the nutrition field, the best way you can get your best body ever is to follow a meal plan that is based on concrete nutritional principles plus your own informed trial-and-error.
In other words, you begin with a BASIC NUTRITIONAL PLAN, based on the best nutrition information available, test it and modify the nutritional plan based on if you're gaining muscle or losing fat.
The problem is that the 90% of the nutrition info available is CONFUSING, CONTRADICTING and CONSUMING.
Which is completely unnecessary and ridiculous.
============================
Getting the perfect body and perfect
meal plan must begin with an ORIGIN
============================
If you're not prepared to put in some time, effort, discipline and pay attention to a few details, then getting and keeping a rock hard body (forever) may NOT be in the cards for you.
Sorry.
But if you agree that you need a BASIC TEMPLATE that you can begin with from which to depart, a simple "done-for-you" template that start, test and modify (if even necessary).
Today I want to DIRECT YOU to the best FAT LOSS MEAL PLANS I've ever seen. Vince DelMonte and Empowered Nutrition want to give you a complete 3-phase system called, "Done-For-You" Fat Loss Meal Plans.
Every caloric amount is included. 84-days of variety for each plan. Grocery lists, delicious recipes and more.
Click here for more information:
Done For You Fat Loss Meal Plans
Today is the first day of a 72-hour HALF-PRICE special because these plans just went LIVE today. I highly recommend you pick up your 84-day meal plans if you're ready to lose your gut and love handles and get ripped!
Talk soon,
Joe
P.S. Hurry! The half-price sale ends Friday night, July 3rd, at midnight and I know Vince, John and Pat have some cool fast-action bonuses to nail down your fat loss nutrition and perfect your body even faster.
Click here to join
Done For You Fat Loss Meal Plans
Monday, June 29, 2009
Wednesday, June 10, 2009
6 Pack Abs The Myth's, Lie's And Answers
Six Pack Abs Myth's Tip's And Fact's
Hot six-pack abs are sought after and oft-admired, especially during the summer months. If you're on the lookout for that perfect six pack ab solution to help you get in shape for this year's beach scene or whatever reason, you might be confused to how to get started.
5 myths surrounding hot six-pack abs
Let us look at these myths and see if you've fallen for them.
Health foods are readily available in the form of bars, drinks, and a hundred other shapes and sizes. The claim here is that that health foods will help you lose your belly fat and develop six pack abs. The simple fact is that the only real health foods are the ones created by nature, not in a laboratory. If your ingredients list is more then 6 or 7 items long, and any item has more than 5 or 6 syllables, you're not a health food.
The second myth about getting Six-Pack Abs is the notion that abs exercises will burn off your belly fat. Many people think that by doing 100 crunches a day they will eliminate belly fat. Sorry, that doesn't work; you will strengthen the muscle under the fat but the reality is your belly fat will still be there.
Thirdly, everybody agrees that cardiovascular workouts are important for fat loss, but there are right ways and wrong ways for doing cardiovascular exercise.
As an example:
Instead of the marathon treadmill workout try interval training, Short intense and highly effective for burning belly fat to show those six pack abs. Intervals are the single most results producing exercise that there is for boosting your metabolism, helping you burn inches off your body, and giving you a tight, lean, strong shape.
An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity.
Contrary to what many marketers want you to believe, you cannot rely exclusively on a pill to burn belly fat and get you six-pack abs. You need a combination of diet, exercise, and willpower, these are the contributing factors to lose fat, lose weight and properly support six-pack abs.
Infomercials Should Be Banned!
Last, but far from least, waste of money that is ab belts, rockers, loungers, and similar gizmos. The commercials are always so attractive as you watch the model with perfect six-pack abs flex away on the nifty-looking ab machine. The reality is that the contraption they're using has absolutely nothing to do with their perfectly chiseled stomachs and six pack ads!
3 tips to obtain hot six-pack abs
There are 3 ultimate tips for losing belly fat and getting Six Pack Abs.
First, figure out your daily energy needs, and eat properly to meet those needs, and nothing more. If you eat more than you need, losing belly fat becomes much harder.
Second, learn proper weight training and interval training. Total Body Conditioning Workouts are the key. Weight training is still the best form of exercise for raising your metabolism.
Here's how to set up your workouts:
Weight training - 3 days a week - Total Body Conditioning Workouts - Concentarting on muli joint exercises - 3-5 exercises per workout - 45 minute at most workouts.
Interval Training workouts - 2-3 days a week - again total body conditioning - 2-3 exercises - 20 minute workout time tops.
Finally, learn which methods of ab strengthening are ineffective, and avoid them. The truth is, some of the old - standbys' for ab strengthening are directly counterproductive!
Want a good ab exercise? Forget Crunches do Mountain Climbers
3 common mistakes people make trying to lose belly fat and get six-pack abs
Most of the thousands of people trying to lose belly fat and get six pack abs for themselves make the same 3 mistakes over and over. The most common of those mistakes is failing to realize that you simply cannot achieve six pack abs that will show if you do not lose the belly fat that is covering them up! This is why spot-reducing doesn't work. The correction to this mistake is to eat and train properly to lose fat while you gain lean muscle.
Second mistake: a lack of cardiovascular exercise. You do need to perform some cardio in order to burn that belly fat, but you may not realize how you should be performing cardiovascular exercise. Rather than long duration cardio, try what I suggested earlier high intensity 'interval training' that you will perform in less time but with better results.
Finally, you need to rework your workout start doing total body conditioning workouts and teach yourself why crunches and similar old-school exercises are not going to give you six pack abs. I gave you one suggestion and there are many others
Total Body Conditioning Workouts,Healthy Food Choices and a strong desire will get you to your fat loss goals so you can see those six pack abs.
That six pack is there So How Bad Do You Want IT?
Hot six-pack abs are sought after and oft-admired, especially during the summer months. If you're on the lookout for that perfect six pack ab solution to help you get in shape for this year's beach scene or whatever reason, you might be confused to how to get started.
5 myths surrounding hot six-pack abs
Let us look at these myths and see if you've fallen for them.
Health foods are readily available in the form of bars, drinks, and a hundred other shapes and sizes. The claim here is that that health foods will help you lose your belly fat and develop six pack abs. The simple fact is that the only real health foods are the ones created by nature, not in a laboratory. If your ingredients list is more then 6 or 7 items long, and any item has more than 5 or 6 syllables, you're not a health food.
The second myth about getting Six-Pack Abs is the notion that abs exercises will burn off your belly fat. Many people think that by doing 100 crunches a day they will eliminate belly fat. Sorry, that doesn't work; you will strengthen the muscle under the fat but the reality is your belly fat will still be there.
Thirdly, everybody agrees that cardiovascular workouts are important for fat loss, but there are right ways and wrong ways for doing cardiovascular exercise.
As an example:
Instead of the marathon treadmill workout try interval training, Short intense and highly effective for burning belly fat to show those six pack abs. Intervals are the single most results producing exercise that there is for boosting your metabolism, helping you burn inches off your body, and giving you a tight, lean, strong shape.
An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity.
Contrary to what many marketers want you to believe, you cannot rely exclusively on a pill to burn belly fat and get you six-pack abs. You need a combination of diet, exercise, and willpower, these are the contributing factors to lose fat, lose weight and properly support six-pack abs.
Infomercials Should Be Banned!
Last, but far from least, waste of money that is ab belts, rockers, loungers, and similar gizmos. The commercials are always so attractive as you watch the model with perfect six-pack abs flex away on the nifty-looking ab machine. The reality is that the contraption they're using has absolutely nothing to do with their perfectly chiseled stomachs and six pack ads!
3 tips to obtain hot six-pack abs
There are 3 ultimate tips for losing belly fat and getting Six Pack Abs.
First, figure out your daily energy needs, and eat properly to meet those needs, and nothing more. If you eat more than you need, losing belly fat becomes much harder.
Second, learn proper weight training and interval training. Total Body Conditioning Workouts are the key. Weight training is still the best form of exercise for raising your metabolism.
Here's how to set up your workouts:
Weight training - 3 days a week - Total Body Conditioning Workouts - Concentarting on muli joint exercises - 3-5 exercises per workout - 45 minute at most workouts.
Interval Training workouts - 2-3 days a week - again total body conditioning - 2-3 exercises - 20 minute workout time tops.
Finally, learn which methods of ab strengthening are ineffective, and avoid them. The truth is, some of the old - standbys' for ab strengthening are directly counterproductive!
Want a good ab exercise? Forget Crunches do Mountain Climbers
3 common mistakes people make trying to lose belly fat and get six-pack abs
Most of the thousands of people trying to lose belly fat and get six pack abs for themselves make the same 3 mistakes over and over. The most common of those mistakes is failing to realize that you simply cannot achieve six pack abs that will show if you do not lose the belly fat that is covering them up! This is why spot-reducing doesn't work. The correction to this mistake is to eat and train properly to lose fat while you gain lean muscle.
Second mistake: a lack of cardiovascular exercise. You do need to perform some cardio in order to burn that belly fat, but you may not realize how you should be performing cardiovascular exercise. Rather than long duration cardio, try what I suggested earlier high intensity 'interval training' that you will perform in less time but with better results.
Finally, you need to rework your workout start doing total body conditioning workouts and teach yourself why crunches and similar old-school exercises are not going to give you six pack abs. I gave you one suggestion and there are many others
Total Body Conditioning Workouts,Healthy Food Choices and a strong desire will get you to your fat loss goals so you can see those six pack abs.
That six pack is there So How Bad Do You Want IT?
Saturday, June 6, 2009
10 Minute Fat Loss Workouts
10 Minute Fat Loss Workouts
By: Craig Ballantyne, CSCS, MS
Turbulence Training
Last week I helped Men's Health magazine on a piece about getting workouts done fast. Personally, I think you can get a great body-changing workout done in minutes.
How fast?
I'm talking 10-minutes.
By now, I'm sure you're asking...
How do you lose fat in only ten minutes?
or
What about the rule that it takes 20 minutes of cardio before you start burning fat?
Well, first of all, as I have said before, the whole idea of a
fat-burning zone or a magical fat-burning time period just doesn't fit with the common sense approach to fat loss.
People can lose fat without doing any cardio at all - so its clear
that you don't have to workout for at least 20-minutes with your heart rate at 60% of your maximum heart rate. Fat loss is far simpler than that - and I'll show you some basic workouts below that crank your metabolism and help you burn calories when you are not exercising.
Second, the results of your training occur outside of the gym
rather than during the workout. That's why the before-mentioned "increased metabolism" is so important. If you put the right "turbulence" on your muscles in 10-minutes, you can change your body - without even thinking about doing cardio.
So let's look at the first fat loss in a hurry workout - a
10-minute bodysculpting workout. Let's say you only have 10 minutes to do your workout today - what should you do?
In this case, you need to combine a warm-up, strength
training, and interval training all into one. So our efforts are
best put forward on bodyweight training.
And you don't have time for isolation work. Instead, you need to
hit three "hot zones" on the body for maximum metabolism boosting: push muscles, pull muscles, and legs.
By doing so, you'll hit all the other muscle groups at the same
time. So you'll do a circuit of soemthing like:
1A) Prisoner Squats (advanced option: 1-Leg Squats)
1B) Pushups (advanced option: Spiderman Pushups)
1C) Inverted Rows (advanced option: Pull-ups; easy option:
Stick-ups)
In the first round of this circuit, you'll go through it easy.
Perform 25% of the maximum number of reps you can do for each exercise. So if you can do 20 pushups, do only 5 in the first
warm-up circuit. That's a warm-up circuit.
Then you'll do as many circuits as you can in the remainder of the 10 minutes. Just go back-to-back-to-back on these 3 exercises. You can rest after the rows/pull-ups for 30 seconds if necessary, but that's it.
You'll be pleasantly surprised with how you feel at the end of the 10-minutes. And your metabolism will be elevated for a much longer period than if you trained in the fat-burn zone for 10-minutes.
Okay, now here's another option, moving into some dumbbell work. The following superset trains the entire body, and focuses on the 3 hot zones.
1A) DB Squat (8 reps per set)
1B) DB Chest Press (8 reps per set)
Use light weights for one warm-up set, and then do as many sets as possible in 10 minutes for the rest of the workout.
In any case, if you find yourself with another 10 minutes, you can up the fat-burning ante by doing 10 minutes of intervals. This too is far more effective for fat loss and fitness than 10 more minutes in the "so-called" fat-burning zone.
Do 3-5 minutes of exercise-specific warm-up.
Then do your intervals for 30 seconds followed by 30-60 seconds of rest. Repeat 3-6 times. Then cooldown.
Okay, now let's get greedy and assume we have 30 minutes for our workout. We'll be close to getting maximum results with this
"marathon" duration workout.
First, hit up the bodyweight circuit mentioned above. Do this
twice, nice and easy. That will take 5 minutes off the clock.
Then move into your strength supersets. Following the lead above, you'll look to train the entire body with only 2 moves. It's not always easy, but fortunately you can do 2 supersets in this
workout. The strength training will take about 15 minutes as you'll do 3 sets of 8 per exercise with no extra rest between sets - just long enough to switch exercises.
1A) DB Split Squat (If you have a barbell, use it instead of DB's)
1B) DB Row
2A) DB Romanian Deadlift
2B) DB Incline Press
Then finish with intervals. For this workout, try another program. Start with a warm-up, then do each "work" interval for 45 seconds, and rest 60 seconds between each interval. Do 4-6 rounds and finish with a cool-down, of course.
I could go on and on with these fast fat loss workouts...and of
course I do, in the Turbulence Training e-book.
I'll follow up on this article in the future, passing along some of
the exact Turbulence Training workouts that I use with my clients to get the most results in the least amount of time.
Until then, train hard, train safe, and train better than everyone
else in the gym.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. Is a lack of time stressing you out?
"No time to exercise" is the #1 reason most people don't exercise consistently. In fact, a lack of time stresses most people out for many reasons - whether it's a lack of time to prepare good food, exercise, or be with your family.
That's why I created Turbulence Training to be the most efficient and effective fat loss program out there.
The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill.
The strength training supersets shave minutes off your wait time.
And the intervals cut your cardio in half, or more.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training
By: Craig Ballantyne, CSCS, MS
Turbulence Training
Last week I helped Men's Health magazine on a piece about getting workouts done fast. Personally, I think you can get a great body-changing workout done in minutes.
How fast?
I'm talking 10-minutes.
By now, I'm sure you're asking...
How do you lose fat in only ten minutes?
or
What about the rule that it takes 20 minutes of cardio before you start burning fat?
Well, first of all, as I have said before, the whole idea of a
fat-burning zone or a magical fat-burning time period just doesn't fit with the common sense approach to fat loss.
People can lose fat without doing any cardio at all - so its clear
that you don't have to workout for at least 20-minutes with your heart rate at 60% of your maximum heart rate. Fat loss is far simpler than that - and I'll show you some basic workouts below that crank your metabolism and help you burn calories when you are not exercising.
Second, the results of your training occur outside of the gym
rather than during the workout. That's why the before-mentioned "increased metabolism" is so important. If you put the right "turbulence" on your muscles in 10-minutes, you can change your body - without even thinking about doing cardio.
So let's look at the first fat loss in a hurry workout - a
10-minute bodysculpting workout. Let's say you only have 10 minutes to do your workout today - what should you do?
In this case, you need to combine a warm-up, strength
training, and interval training all into one. So our efforts are
best put forward on bodyweight training.
And you don't have time for isolation work. Instead, you need to
hit three "hot zones" on the body for maximum metabolism boosting: push muscles, pull muscles, and legs.
By doing so, you'll hit all the other muscle groups at the same
time. So you'll do a circuit of soemthing like:
1A) Prisoner Squats (advanced option: 1-Leg Squats)
1B) Pushups (advanced option: Spiderman Pushups)
1C) Inverted Rows (advanced option: Pull-ups; easy option:
Stick-ups)
In the first round of this circuit, you'll go through it easy.
Perform 25% of the maximum number of reps you can do for each exercise. So if you can do 20 pushups, do only 5 in the first
warm-up circuit. That's a warm-up circuit.
Then you'll do as many circuits as you can in the remainder of the 10 minutes. Just go back-to-back-to-back on these 3 exercises. You can rest after the rows/pull-ups for 30 seconds if necessary, but that's it.
You'll be pleasantly surprised with how you feel at the end of the 10-minutes. And your metabolism will be elevated for a much longer period than if you trained in the fat-burn zone for 10-minutes.
Okay, now here's another option, moving into some dumbbell work. The following superset trains the entire body, and focuses on the 3 hot zones.
1A) DB Squat (8 reps per set)
1B) DB Chest Press (8 reps per set)
Use light weights for one warm-up set, and then do as many sets as possible in 10 minutes for the rest of the workout.
In any case, if you find yourself with another 10 minutes, you can up the fat-burning ante by doing 10 minutes of intervals. This too is far more effective for fat loss and fitness than 10 more minutes in the "so-called" fat-burning zone.
Do 3-5 minutes of exercise-specific warm-up.
Then do your intervals for 30 seconds followed by 30-60 seconds of rest. Repeat 3-6 times. Then cooldown.
Okay, now let's get greedy and assume we have 30 minutes for our workout. We'll be close to getting maximum results with this
"marathon" duration workout.
First, hit up the bodyweight circuit mentioned above. Do this
twice, nice and easy. That will take 5 minutes off the clock.
Then move into your strength supersets. Following the lead above, you'll look to train the entire body with only 2 moves. It's not always easy, but fortunately you can do 2 supersets in this
workout. The strength training will take about 15 minutes as you'll do 3 sets of 8 per exercise with no extra rest between sets - just long enough to switch exercises.
1A) DB Split Squat (If you have a barbell, use it instead of DB's)
1B) DB Row
2A) DB Romanian Deadlift
2B) DB Incline Press
Then finish with intervals. For this workout, try another program. Start with a warm-up, then do each "work" interval for 45 seconds, and rest 60 seconds between each interval. Do 4-6 rounds and finish with a cool-down, of course.
I could go on and on with these fast fat loss workouts...and of
course I do, in the Turbulence Training e-book.
I'll follow up on this article in the future, passing along some of
the exact Turbulence Training workouts that I use with my clients to get the most results in the least amount of time.
Until then, train hard, train safe, and train better than everyone
else in the gym.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. Is a lack of time stressing you out?
"No time to exercise" is the #1 reason most people don't exercise consistently. In fact, a lack of time stresses most people out for many reasons - whether it's a lack of time to prepare good food, exercise, or be with your family.
That's why I created Turbulence Training to be the most efficient and effective fat loss program out there.
The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill.
The strength training supersets shave minutes off your wait time.
And the intervals cut your cardio in half, or more.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training
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