Lose Unwanted Bodyfat: Can Spices Help You Burn Fat

Burn More Bodfyat With Spices


Fitness author Jon Benson shared this letter with me and gave me permission to share it with you.

It's the spice of life.

Food that is. Or opinions. I guess there is a lot of things that are officially "the spice of life."

I think spices are the spice of life.

I have a new-found love of spices since hanging around a killer healthy-food chef for the past week.

Wow oh wow... I had no idea.

And hey -- I'm helping her put her recipes into to a book that will be out soon.

I'll send you all a video of this woman doing her thing too in a week or so... prepare to be blown away.

Back to spices:

Not only can spices save an otherwise boring healthy meal.... turns to find out spices can help you burn more bodyfat.

The January 2006 issue of The Journal of Physiology and Behavior cited numerous studies on several spices that increased thermogenesis in the body.

Thermogenesis is simply heat -- and since a calorie is a unit of heat, guess what?

More thermogenesis = more calories burned
=
Less bodyfat.

Pretty cool stuff this thermogenesis.

In fact thermogenesis is the foundation of my  handbook:

"The Radical Fatloss Blueprint."
I'm giving this book away for freee for 21 days to anyone who
owns a copy of "The Every Other Day Diet."

and it is... well, radical.

Up to 21 pounds in 21 days.

But you can only do it for 21 days. Fair deal, right?

If you want the book for freee, make sure you have "Every Other Day Diet" so I can send it to you
Get EODD here --

Every Other Day Diet;--- more thermogenesis, less bodyfat

 For now, here's the spices that work the best to help you burn bodyfat:

 1. Capsaicin, the compound gives red chili pepper its heat, increased energy via heat expenditure by up to 23% after ingesting it at breakfast.

 2. Black Pepper increases body heat (thermogenesis) by bonding to TRPV1 receptors in the brain.

 3. Turmeric has both anti-cancer and pro-thermogenic support. Best of two worlds if you ask me.
 Combine these three spices: Red chili pepper, black pepper and turmeric, and use them liberally (as you can handle them) on your lunch and dinner meals.

 Just be careful not to overdo the spices, otherwise you'll end up with more heartburn than fatburn.

 I'll be including FAR more powerful ways to burn bodyfat radically in "The Radical Fatloss Blueprint" -- and you can get your copy free if you own Every Other Day Diet.

 Get it here -- Every Other Day Diet;--- more thermogenesis, less bodyfat


Thanks... Jag252

Fat Loss 1/2% A Week And No Diet Changes

Good Morning,

This morning I have an article for you from Alwyn Cosgrove and Charles Staley of the Escalating Density Training program or EDT for short. I have been using EDT for about 2 1/2 months now and am relly happy with the results I have been getting. The workouts are very effective for losing fat, building lean muscle and increasing your cardio capasity.

I won't go into a full explanation of EDT because as you will see you are going to get with this articles an explanation and workouts that you can follow. Now one thing I do want to mention is the article touches on fat loss results with no changes in your diet. If you read my articles that for permanent and healthier fat loss you must change your diet habits but the article will explain all this. Enjoy!


The Escalating Density Training Fat Loss Solution: Lose 1/2% Fat Per Week With NO Dietary Changes!


By Alwyn Cosgrove, CSCS and Charles Staley, MSS

Since the inception of the Escalating Density Training system, one of the most common inquiries we receive at the office is "When are you going to write about EDT for fat loss?"

How about right now?

As it turns out, Escalating Density Training is perhaps the simplest and most effective training technique available for body composition training. I was recently talking to my colleague Alwyn Cosgrove, owner of Results Fitness Training in Newhall, California has been using EDT-inspired training programs to facilitate rapid losses in bodyfat with his clients for several months now.

In fact, Alwyn claims an average loss of 2% bodyfat per month with no dietary changes at all. However, there is a price to be paid for quick results, and this program does exact a heavy toll. Cosgrove joking refers to it as "Rambo training" - it’s not for wussies. I agree, but at the same time, this is about as fun as hard work can be. Have a look:


The Program

This EDT cycle is simple, brief and yet quite brutal. You’ll perform (3) 15-Minute "PR Zones" where you’ll attempt to accumulate as many total reps as possible and then improve upon that number every workout (see "EDT Loading Parameters" for more details).

Each and every workout you know how long it’ll last and you also know exactly what you need to accomplish. It’s that simple. Here’s your program, make exercise substitutions if equipment or injury restrictions warrant.

* Monday *

First PR Zone (15 Minutes)

A-1: Chins

A-2: Hack Squat

Rest: 5 Minutes

Second PR Zone (15 Minutes)

A-1: Rows

A-2: Seated Leg Curl

Rest: 5 Minutes

Third PR Zone (15 Minutes)

A-1: Overhead Press Machine

A-2: Incline Board Sit-Ups


* Wednesday *

First PR Zone (15 Minutes)

A-1: Dips

A-2: Back Extension


Rest: 5 Minutes


Second PR Zone (15 Minutes)

A-1: Incline Press Machine

A-2: Leg Extension

Rest: 5 Minutes

Third PR Zone (15 Minutes)

A-1: Flat Dumbbell Bench Press

A-2: Reverse Trunk Twist on Ball


* Friday *

First PR Zone (15 Minutes)

A-1: Dumbbell Deadlift

A-2: Push Press

Rest: 5 Minutes

Second PR Zone (15 Minutes)

A-1: Preacher Curl

A-2: Lying Dumbbell Triceps Extension

Rest: 5 Minutes

Third PR Zone (15 Minutes)

A-1: Standing Lateral Raise

A-2: Prone Ball Roll

COSGROVE: Note that you can also reduce the rest periods between PR zones thereby further increasing the density. I also prefer to have a bigger rep "buffer." In regular Escalating Density Training, I allow 20% more reps before I increase the loads.

In Fat Loss EDT, I don’t increase the loads until you perform 30% more reps. I think the higher volume helps with fat loss (this assumes a good load selection initially). Another rule I use is that the eccentric phase should be controlled, the concentric should be accelerative.

Escalating Density Training Loading Parameters

For those not yet familiar with EDT’s unique loading parameters, here are the nuts and bolts:

Escalating Density Training is based on the concept of doing more and more work from workout to workout. Therefore, it’s critical that your exercise biomechanics (i.e., technique) is consistent on every workout. If you perform strict curls on one workout and loose form the next, you aren’t really doing more work (for the arms at least!)

I recommend 10-15 minutes of light to moderate cardio, followed by 10-15 minutes of light stretching on ìoffî days for the purpose of promoting active recovery and reducing soreness.

Each workout in this cycle consists of (3) PR Zones of 15-minutes duration separated by a short (5-minute) rest periods. In each PR Zone, you’ll generally perform two exercises, for a total of 3-4 exercises per workout.

In each PR Zone, you’ll typically perform two antagonistic exercises in alternating fashion, back and forth, using the same weight for all sets, until the PR Zone has elapsed.

After warming up the first exercise(s), select a load that approximates a 10RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

Sets/Reps/Rest Intervals:

This is where EDT is truly unique. Most people will find it most productive to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rest intervals as fatigue accumulates.

As an example, you might begin by performing sets of 5 with very short (10-15 second) rests. As you begin to fatigue, you’ll increase your rest intervals as you drop down to sets of 4, then 2, and as the time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in the time allotted.


NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10RM weight) at the beginning of the time frame. As the time limit approaches however, you’ll find yourself working at or near failure as you attempt to break your rep record.

Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. As soon as you can increase the total number of reps by 20 percent or more, start the next workout with 5 percent more weight and start over. Similarly, if you manage to improve upon your last performance (for the same workout) by 40 percent, then you’ll increase your weights by 10 percent on the next workout.


PROGRESS ACCELERATION TIPS:

I like amino acids as the post workout meal – an hour later I have a shake with fiber when training for fat loss.

Aerobics: avoid like the plague – they cause you to lose muscle, and they help you to become more efficient at burning fat. So how would you like your fat burning machinery to get smaller and more efficient when you are trying to lose fat ? Thought so.

For the EXTREME RAMBO HARDCORE ADDICT: Do Escalating Density Training using hybrid lifts – see below. Another very cool yet brutal tip is to do TWO 15 min periods in the workout but perform TWO EDT workouts per day. Brutal but it’ll carve you up.


Day One:

First PR Zone (15 Minutes)

A1 Alternating max lunge

A2 Seated Cable Rows


Second PR Zone (15 Minutes)

B1 Step Up

B2 Push up-prone tuck combo


Third PR Zone (15 Minutes)

C1 DB Squat and Press

C2 Close Grip Pulldown


Day Two:

First PR Zone (15 Minutes)

A1 Bulgarian Split Squat

A2 Push Press


Second PR Zone (15 Minutes)

B1 SHELC

B2 Seated Row to neck


Second PR Zone (15 Minutes)

C1 Good morning squat hybrid

C2 Incline Db Press


Day Three:

First PR Zone (15 Minutes)

A1 Deadlift

A2 Pullover


Second PR Zone (15 Minutes)

B1 Lateral Lunge and touch

B2 Arnold Press

Third PR Zone (15 Minutes)

C1 DB Swiss Ball Crunch

C2 Bent Over DB Row

Fuel For Escalating Density Training

To maximize the effectiveness of this EDT fat-loss program, employ the following nutritional strategies:

1) Reduce consumption of refined carbohydrate (breads, pastas, white rice, potatoes, grains, cakes, cookies, etc.) to a bare minimum, especially later in the day.

2) Virtually all meals should contain a fiber source, expect for post-workout meals, which should ideally be a fast-absorbing protein/carb shake. Check out a cool product called Fiber Smart. This is a unique, dietary fiber made from flax seeds and other top quality ingredients to support proper function and health. It also contains Acidophilus and Bifidus to promote a health bacterial balance and amino acids to support a healthy digestive lining.

2) Eat every 3 hours for a total of 5 to 6 meals per day. No exceptions. Schedule meals as if they were appointments with yourself, because that’s what they really are when you think about it.

3) Calculate or estimate your lean body mass (total weight - fat weight) and eat one gram of animal-source protein per pound of lean bodyweight per day, divided into 5 or 6 meals. For an individual who weighs 200 pounds and is 15% body fat, this would mean 170 grams per day, which would equate to 5 meals containing 34 grams of protein per meal.

4) Hydrate! My recommended water intake is 60 percent of your bodyweight in pounds, converted to ounces, per day. For example, if you weigh 150 pounds, drink 90 ounces of water per day.

5) Watch out for "hidden" sources of fat and sodium such as various salad dressings and condiments.

6) Educate yourself on the caloric value of what you eat. If you’re not losing weight (fat) you’ll need to eat slightly less calories, and/or increase caloric expenditure (via exercise). There may be some trial and error at first as you learn more about how many calories you’ll need to create an energy deficit. COSGROVE: this is key. Violate this rule and you are toast
.
7) Develop strategies to cope with difficult situations, such as family get-togethers and going out to eat. COSGROVE: Fast food? Yes - it’s called grilled chicken sandwich. Fries, no.

8) Virtually all breakfast cereals are to be avoided - they almost always contain high levels of calories, sugar and non-existent protein and fiber content - the worst possible type of food. COSGROVE: the only cereal you can have is oatmeal. Nothing else.

9) Some saturated fat is OK, but it’s easy to take in more than you realize - be careful with salad dressings, condiments, grilled meats, fried foods, Chinese food, gravies, etc.

10) Stop analyzing everything to death and get down to basics - it’s not that difficult to figure out how to eat right. Which brings us to...

11) Staley on "simplexity": OK, let’s get down to brass tacks here - EAT LESS! I’m often asked about the fat loss value of various foods like grapefruit, cider vinegar, etc. My patented response is "Any food will make you lose weight- if you eat too little of it."

A little trick is in order here - the next time you feel hungry, instead of giving in to it and feeling deprived, tell yourself "OK- this is good - it’s a sign that I’m doing the right thing." Trick yourself into believing that being hungry is desirable.

12) Here’s what Cosgrove has to say about cheating:

If you cheat: DO NOT, I repeat DO NOT change your next meal. I see many clients who overeat at one meal and then under eat at the next meal as a kind of "payback." All you did now was screw up TWO meals.

If you cheat: get right back on track. A lot of people think after cheating - I’ve blown it - so I might as well REALLY blow it! Let me ask you - if you get a flat tire do you get out of your car and slash the other three? Hey, you have a flat tire - might as well have four, right?

13) Cosgrove on hunger: Hunger is a sign that your body is lacking in energy. At this point your body will use stored fat as a fuel source. It’s a good thing. While I agree with Dr. Eric Serrano that calories are not created equal - it’s tough to argue that eating less calories will cause anything other than weight loss. It’s the law of thermodynamics.

Well there you have it. So what did you think? Sounds tough I know it is BUT if you truly want a fast effective workout EDT is all that and more. Like I said I've been using EDT and I love the workouts. Keep in mind I've been working out for 30+ years and EDT has given me a renewed approach and motivation(45 minutes or less 3 times a week and great results).

Here is the link a page on my web site with more on Escalating Density Training go check it out.

If you're EVER confronted by a Violent Attacker What Would You Do

Subject: "Could you defend yourself in a prison shower room?"


If you weren't on Jeff Anderson's "strange" webinar last night, you missed a hot one!

Jeff is a Master Close Quarters Combat instructor and really let loose with some "how-to" techniques for ensuring that...

...if you're EVER confronted by a violent attacker

...with no way to escape

...in the company of a frightened loved one

...outsized, unarmed and outnumbered

...that YOU could QUICKLY and EASILY destroy your attacker in a matter of mere SECONDS!

So I'm sorry if you missed it.

But...Jeff ALSO released word on how you can get a copy of his ENTIRE new course that covers these tips and MORE!

His new program is called "Street Fighting Uncaged" and it's at:

Real World Self Defense
...but a word of WARNING here!

This is NOT "karate" or some fluffy "kid stuff"!

The techniques Jeff covers are even considered "illegal" in even the most brutal cage-fighting matches.

So if you have a weak stomach...do NOT click on the link I just gave you!

For example, here are some of the extreme self defense tactics Jeff covers:

========== What You'll Discover ==========

* How to "drill" into soft tissue spots like an oil rigger to cause instant and uncontrollable panic in your attacker and shut down his ability to fight! Page 27

* A 3-inch "hidden-in-plain-sight" target that no one - not even elite spec ops soldiers - recognize as one of the most debilitating spots on the human body! (Yet the one simple move I'll show you on pages 29-30 is so easy to pull off that even a 6-year old little girl could leave an attacker in a bloody mess, screaming in pain! No joke...no hype!)

* A strange "split-second/instant pain" move that requires absolutely no skill or practice to master...and works even BETTER against bigger attackers with some meat on their bones! (You can even test it on YOURSELF!) Pages 42-43

* The "ripping technique" that's as easy as opening a bag of potato chips...but will make everyone watching turn their heads in shock (including your opponent's friends who may be thinking of jumping in to join the fight)! Pages 46-47

* How to deliver an "under the radar" crushing blow so quickly and efficiently that it will ruthlessly dislocate joints and tear ligaments so that you can tear into the next assailant or escape with your life. Page 33

====================================

See what I mean?

These are NOT the types of moves you want to teach "little Johnny".

But they're EXACTLY the kinds of "no-nonsense" techniques you

NEED if you're ever suddenly and brutally attacked by a violent criminal (or just some drunken loser in a parking lot or bar!)

Don't waste any time!

Go and check out the entire program NOW at:

Real World Self Defense
You (and those that you protect) will be glad you did!

Jag252

Kettlebell Circuit Training Workout

Good Morning,

I have a guest post today from Craig Ballantyne of Turbulence Training and Kettlebell Workouts. If you haven't tried kettlebells for your fat burning workouts you should. I started using kettlebells about a year and a half ago and for a short and extremely effective fat burning workout they can't be beat.

Combining kettlebells, weight training and interval training all work together to give you that edge in strength, conditioning and fat loss. So let me shut-up and hand it over to Craig.

I love training outside with kettlebells. In fact, I go almost all winter long without using kettlebells because I just don't like using them inside.

But this weekend it was about 50 degrees out on Saturday (about 10 degrees Celcius) and that was warm enough for me and my dog to head outside for a kettlebell-bodyweight circuit.

And I have one each of the 35, 44, 53, and 70lb kettlebells out at the farm that I was able to use...although to be honest I didn't even bring out the 70 from it's hiding spot...soon, but not yet.

My first circuit was a combo of bodyweight and kettlebells and I built the specific warm-up into the circuit:

1) Prisoner Squat

2) Kettlebell Swing

3) Decline Pushup

4) Kettlebell Snatch

5) Kettlebell Lunge

6) Grasshopper Pushup

7) Kettlebell 1-arm Swing

Rest 1 minute and repeat 2 more times.

(NOTE: I tried doing some sprints but when I'm working out with the dog he always tries to jump on me when I'm running and it breaks out into a 5-minute dog wrestling match...so I stuck to the kettlebells while he barked at another dog a mile away...)

Then I moved into a kettlebells-only circuit:

1) Kettlebell Snatch

2) Kettlebell Renegade Row

3) Kettlebell 1-arm Overhead Press

4) Kettlebell Row

5) Kettlebell Swing

Rest 1 minute and repeat 2 more times.

That was all I did...a tough workout for me, but I'm no Marine...so for all those advanced readers, you can probably do more...but I'm just getting the "rust off" right now. I should be snatching that 70lb kettlebell for 15-20 reps by early June.

NOTE: If you are a beginner or intermediate, please start with an easier workout from Chris Lopez's Kettlebell fat loss workouts here:

=> Lose Unwanted Body Fat With Kettlebell Workouts

Defending Yourself In The Real World

Ok, first off, I realize this email isn't about fitness or training, so bear with me...it's about something EXTREMELY  important, though, so definitely keep reading....

Do you watch MMA "cage fights"? (Guys Only)


Mixed martial arts "cage matches" (like UFC and Pride) are the fastest growing sports phenomenon in the world. 2 men locked in an octagon cage - "no holds barred" - kicks, throws, chokeouts...anything goes!

Originally created to pit one martial arts style against another, it quickly became a "proving ground" for everyone from wrestlers and boxers...to barroom brawlers!

But let me ask you this question...

=========================

Want to know the secrets to mastering "hand-to-hand combat" and winning ANY street fight?
=========================
 Let's say that you're out with your wife or girlfriend and as


you're walking back to your car from dinner, you're approached by a couple of vagrants who approach you for money.

Could be a harmless request...or it could be a setup!

If you're not prepared to QUICKLY take BOTH of these guys out in just a matter of seconds, you could find yourself on the ground bleeding while your female companion is left at their mercy!

If you're thinking...

"That would NEVER happen to me!"

Think again....

It happens EVERY DAY to guys like yourself who don't go out

looking for trouble...it finds THEM when they're least expecting it!

 
=========================
Who would win in a REAL "street fight":  An MMA athlete...or a vicious gang member?!
=========================

Think about it...Sure, MMA competitors are arguably the most talented athletes on the planet when it comes to "fighting".

But do you think they could defend themselves if they were cornered in an alley and forced to go HEAD-TO-HEAD with a brutal "gangbanger"?

Can armbars and chokeholds beat "nasty prison tactics"?

Maybe.

But they may ALSO get you killed!

Look, I realize that you may not be "into" self defense training.

IT DOESN'T MATTER!

Fact is, EVERY guy knows that when you come face-to-face with a violent attack, whether it's:

* The drunken jerk at the bar

* Some pissed off a-hole in a fender-bender

* The guy you accidentally bumped into at a ball game

* Or even the violent criminal who's decided that YOU are his next victim

...you'd damn well better know EXACTLY what to do in those first critical seconds or you could quickly find yourself thrown to the ground...stomped on and bleeding!
=========================
Want to know the secrets to mastering "hand-to-hand combat" and winning ANY street fight?
=========================

Well, the answer is NOT to train for months and months down at the local stripmall karate school next to all the 8-year olds in white pajamas.

I'm not knocking "martial arts"...but the fact is, it's NOT the same as what you'll need to know in a real fight.

No...the truth is actually MUCH SIMPLER than that! In fact, I'm personally inviting you to a FREE ONLINE WEBCAST  that will finally reveal how YOU can...

...INSTANTLY become a "lethal warrior"!

It doesn't matter how big or small you are...weak or strong...or even if you've NEVER been in a fight before in your life!

This free event will open your eyes to the REAL secrets for becoming an undefeatable protector of yourself and those you love!

Here's a link to the registration page for more information:

=========================
FREE WEBINAR INVITATION!
=========================

"Cage Fighting For The Streets!"

Extreme Self Defense Tactics  ANYONE Can Master...FAST!

When: This Thursday Night @ 9:00pm Eastern

To RESERVE YOUR SEAT NOW, go to Real World Self Defense Tactics
=========================

Trust me...if protecting yourself and those you love is important to you (I know it is!), then you're not going to want to miss this free event.

You can attend from ANYWHERE in the world and you're going to walk away with REAL "self defense tactics" known only by the most vicious criminals and battle-hardened soldiers.

You owe it not only to yourself, but also to those you PROTECT (like your wife, girlfriend, kids, etc.) who rely on you to keep them safe!

It doesn't cost a thing and the strategies that are revealed on this webcast WILL make you a better fighter than 95% of the guys out there who THINK they know how to handle themselves in a real fight!

They know NOTHING!

YOU will!

Here's the link one more time to register for your seat now:
=========================



RESERVE YOUR SEAT NOW, go to :Real Self Defense Tactics For The Real World
=========================

I'll be there...I hope you will be to!

Jag252

Boost Your Lean Body Metabolism

There is alot of talk online today about how is the best way to boost your metabolism. Foods that will boost your metabolism, what exercises and workouts are best to do etc. As with anything else there is a right and wrong way and unfortunately it's hard to know what is the best way.

I am about to give you a link after the article I have for you here to a free download from Vince Del Monte. It's a good read with some very good information and like I said it's free. So read my article and then check it out.

Listen, NONE of these will boost your metabolism enough to make a difference in your fat burning program:

- Breakfast

- Green Tea

- Drinking cold water

- Caffeine

- Protein shakes

But don't worry, there are some fitness secrets that will still have a powerful impact on your metabolism, and they are:

1) Superset training (just found a new study on the weekend to support this...more info to come soon)

2) Interval training

3) Increasing your lean body mass

And just this weekend, Vince Del Monte sent me a report showing you 12 ways to boost your lean mass...and therefore to keep your metabolism running fast.

(NOTE: While Vince lists 12 in the report, I only like 11 of the factors on his list. I'm not a fan of #1, but I really like #3 and  #7. And #11 is okay if you're a meathead.)

The GREAT NEWS is that this is a FREE E-Book...so check out 12 ways to boost your metabolism with his 12 anabolic factors here:

Boost your lean body metabolism

NOTE: This is not your regular old list of "sets and reps" tips.

Instead, Vince covers every single factor - from your motivation and mindset to your genetics to the science behind building lean mass.

It's an amazing read...you're going to want to spend more than just a few seconds skimming. I recommend getting comfortable with a healthy drink and really getting into it...

Vince is also very passionate, and you can tell he is the son of a pastor, because both he and his father are blessed with the gift of bringing a powerful and important message to their audience with warmth and compassion, and in a style that is entertaining while educating everyone no matter how complex the topic.

I guarantee this report will bring a smile to your face and amazing new inspiration to your fitness program.

You'll discover WHY these 12 factors work, HOW to make them work, and the exact methods (WHAT) you need to use to make them work.

It's a blueprint for Lean Body Metabolism success.

Again, Vince is GIVING these secrets away to you for the next 3 days,so visit this website to get instant access to his secrets:

Boost Your Lean Body Metabolism

Enjoy! And let me know what you think about his tips.

Lose Unwanted Bodyfat - A Fat Burning Circuit Training Workout

Good Morning,

This morning we have a guest post from Craig Ballantyne of the Turbulence Training program. As you may or may not know Craig also is involved with another great program called the Kettlebell Revolution. Hopefully you are familiar with kettlebell training (check out the video at the bottom). Kettlebells are a great tool for fat burning, cardio and strength training.

I have been using kettlebells for about a year and a half and I have to tell you for an old weight training guy the benefits in fat burning and cardio are amazing. I would strongly reccommend checking out kettlebell training (I will give you a link later).

But for today's workout if you don't have a kettlebell you can do it with dumbbells. Now Get To Work! Enjoy! Take it away Craig.


I love training outside with kettlebells. In fact, I go almost all winter long without using kettlebells because I just don't like using them inside.

But this weekend it was about 50 degrees out on Saturday (about 10 degrees Celcius) and that was warm enough for me and my dog to head outside for a kettlebell-bodyweight circuit.

And I have one each of the 35, 44, 53, and 70lb kettlebells out at the farm that I was able to use...although to be honest I didn't even bring out the 70 from it's hiding spot...soon, but not yet.

My first circuit was a combo of bodyweight and kettlebells and I built the specific warm-up into the circuit:

1) Prisoner Squat

2) Kettlebell Swing

3) Decline Pushup

4) Kettlebell Snatch

5) Kettlebell Lunge

6) Grasshopper Pushup

7) Kettlebell 1-arm Swing

Rest 1 minute and repeat 2 more times.

(NOTE: I tried doing some sprints but when I'm working out with the dog he always tries to jump on me when I'm running and it breaks out into a 5-minute dog wrestling match...so I stuck to the kettlebells while he barked at another dog a mile away...)

Then I moved into a kettlebells-only circuit:

1) Kettlebell Snatch

2) Kettlebell Renegade Row

3) Kettlebell 1-arm Overhead Press

4) Kettlebell Row

5) Kettlebell Swing

Rest 1 minute and repeat 2 more times.

That was all I did...a tough workout for me, but I'm no Marine...so for all those advanced readers, you can probably do more...but I'm just getting the "rust off" right now. I should be snatching that 70lb kettlebell for 15-20 reps by early June.



NOTE: If you are a beginner or intermediate, please start with an easier workout from Chris Lopez's Kettlebell fat loss workouts here:

=> Turbulence Training Kettlebell Workouts
Your friend,
Craig Ballantyne, CSCS, MS Creator, Turbulence Training

Diet Failure 1 Simple Tip To Healthy Eating

Whenever I tell people this simple rule for eating healthy, they are always shocked by it's simplicity, and that they never thought of it like this before.


First, we need to come to the realization that food science and marketing in recent decades has crowded all of the REAL food out of our grocery stores to the point that at LEAST 90% of everything in a modern-day grocery store is NOT true food anymore...

The so-called "food" that lines our grocery store shelves nowadays is better termed -- "Edible Food-Like Substances", as the highly respected nutrition journalist Michael Pollan calls it.

I absolutely love that term and think it is SO very true!

Our food supply has become so overly processed, that it's not uncommon for a simple snack food to contain a list of 20-30 ingredients of additives, chemicals, flavorings, colorings, high fructose corn syrup, MSG, artificial sweeteners, and more.

However, it CAN be easy to avoid ALL of this junk by following my 1 simple rule of eating healthy... and that is:

>> Eat only foods that are 1 ingredient.

Drop dead simple!

This means sticking almost solely to these:

eggs, fruits, veggies, nuts, seeds, berries, and meats (only meats raised in a healthy manner)

For example, almost everything I ate today was 1 ingredient, although perhaps mixed together:

*eggs with veggies for breakfast

*snacked on fruit, berries, and nuts all afternoon

*home-made guacamole (made fresh with all single ingredients) and veggie sticks

*cooked mixed veggies, side salad, and grass-fed bison steaks for dinner

Now THIS is fat-burning nutrition made easy!

Pretty simple stuff, and all made from single ingredients instead of processed food packages with 30 ingredients or more.

Do I eat like this 100% of the time... admittedly no... BUT, if you can stick to this 1-ingredient rule at least 90% of the time, it is actually VERY simple to get as lean as you want!

A 2nd simple rule:

If your great grandparents 100 years ago wouldn't have recognized the food you're eating, don't eat it!


now how is that for a simple approach on dieting and healthy eating.

A Fat Loss Circuit Training Workout With Dumbbells

Fast and Effective Dumbbell Conditioning Fat Loss Circuit


Most people feel that they don’t have time to perform conditioning workouts or fit fat loss sessions on top of their normal strength training.

This is definitely not the case. High intensity, resistance training circuits are designed to get the most impact in the shortest amount of time.

" Benefits of Resistance Training Circuits "

■high lactic acid => natural GH response

■rapid fat loss

■increased metabolism

■muscular strength endurance

■mental toughness

How Do You Design a Fat Loss Circuit Training Workout?

Pick an implement and get to work. It is that simple. It could be your own bodyweight, kettlebells, dumbbells, barbells, sandbag, medicine ball, thick ropes, Olympic plates or even a combination of any of these. The idea is to move quickly between exercises and complete the circuit. As you become better conditioned you can perform the circuits for multiple runs, ie. hit the circuit, rest briefly and then hit it again.

How Do You Increase the Intensity of the Circuit?

■perform more runs through the circuit

■perform more reps for each exercise in the circuit

■increase the weight of the sandbag

■decrease the rest time between runs

■increase the tempo (duration of concentric or eccentric phases)



1a) DB Front Racked Squats


1b) DB Front Racked Backward Lunges

1c) DB Hammer Curls

1d) DB RDL’s

1e) DB Military Press

1f) DB Laterals
 
I would like to thank Jim Smith for this great fat loss circuit training workout and Jim is a strength coach, lecturer and author of numerous innovative strength manuals.


Why should you listen to him? Jim has trained athletes from many sports and at various levels.He is an expert author for Men’s Fitness magazine and a member of the Elite Fitness Q/A staff. Jim is also certified as a strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association (NSCA).

Go to Accelerated Muscular Development for more on Jim's Fat Loss and muscle building programs.

Lose That Fat Get And See Those Abs

Six Pack Abs let's start doing things the right way so you and everyone else can see them. The right combinations of fat burning exercises and a healthy eating program is what you need to see your six pack abs. So let's get to work.

I have a question for you to see your six pack abs would you do 1,000 crunches or work harder on your squats? If you have fallen for the myth of some of the internet and infomercial product pitches you probably said crunches (or some ab workout gadget). And I'm not going to get into the so called fat burning diets out there. It may come as a shock to you to learn that all those ab specific exercises you are doing month after month are not fat burning exercises. Hundreds of crunches will improve core strength and function 9to a small degree) as a hedge against injury. However, they aren't enough to get the job done.


For one thing, if you have a set of rock hard abs but they're buried under layers of fat, neither you nor anyone else will get a look at them. The place to start is with your fat burning diet. Slender men and women typically eat five or six small meals a day, roughly three hours apart. The instant effect will be to bump your metabolism throughout the day and that results in burning more calories on an ongoing basis.


In fact, if you were to take the large dinner meal you ordinarily have and divide the exact same amount of foods into several smaller meals, you would actually begin to lose weight. All of those who say, "I only eat one meal a day and yet I either stay the same or gain weight" aren't paying attention to the research. Research has shown that by skipping meals or filling up on one big meal your metabolism actually slows down. We want to speed it up not slow it down.


Eating a single, huge meal at any time of day, but especially in the evening, results in keeping virtually all of those calories onboard. What your body can't use right then gets converted to fat. It also creates problems for the overworked pancreas, which tries hard to provide enough insulin to counter the big meal sugar spike.


Instead, pare down the meals and spread them out. Then, once the muscles are all pumped and buffed, they will be visible. If you want to know how to get six pack abs – it's not complicated. In fact, yours are just waiting for you to discover them. Concentrate on total body fat burning exercises, stay away from processed foods, spread your meals over 5-6 a day (yes harder to do when you work but it can be done). Drink water and stay active.


To see your six pack abs, we need to be doing the right fat burning exercises (squats, deadlifts, pull-ups etc.). your fat burning diets should be spaced over 5-6 a day, cut out the junk food(don't worry once you lose that fat you can cheat on occassion) concentrate on non processed foods. Do something active everyday (it could be just going for a quick walk). So the are the key steps to fat burning success so let's get it done!

Lose Body Fat Fast With This Fat Burning Workout

Let me ask you are your fat burning workouts intense? Are you sure? Are you getting the fat loss results you want?

I have a super intense fat burning workout that I got from Mike Geary of The Truth About Abs program that uses only 2 fat burning exercises and takes 20 minutes to complete. Only 20 minutes your thinking? How can I lose body fat in a 20 minute workout. Simple the right combo of fat burning exercises and using intensity. Try this workout give it your all out intensity and you won't say only 20 minutes again.

So I will now get out of the way and let Mike take it from here.

Before I show you my 20-minute "simple insanity" workout... make sure you grab your copy of the brand new Truth About Abs Online Video VIP Access before the 70%-off deal expires on Saturday March 13th:


Ok, so I had a workout this week where I only had about 20 minutes at the gym because I had to get out of there to make sure I had time to meet an appointment after the workout.

Since I only had 20 minutes, I knew this had to be a super-focused high-intensity fat burning workout.

You'll never believe the SIMPLICITY of this fat burning workout, while at the same time, being one of the most intense workouts you could imagine.

No cardio. No sissies for this one!

Here's what I did for 20-minutes straight:

--Alternated Dumbbell squat & presses with pullups.

That's it... plain and simple!

So I would do a set of HEAVY dumbbell squat & presses, followed immediately by a set of pullups... then back to the squat & presses, and so on... for 20 minutes... with very little rest in between sets!

This combo works great because you're working the entire opposite muscle groups for one exercise while you're resting the muscle groups worked on the opposing exercise.

And you don't even need a pullup bar to do this super-effective fat burning combination. You could alternate the dumbbell squat & presses with bent over dumbbell rows if you don't have access to pullups, or can't do pullups.

As simple as this workout sounds -- just 2 compound fat burning exercises supersetted with each other for 20 minutes straight... it is pretty damn intense if you do it right!

Sometimes, when you have a time restriction for your fat burning workout, this helps to assure that you make your work the maximum possible intensity since you know you have a time limit. Although I don't do this style of workout all of the time, it is a nice challenging variation to keep the workouts fresh and keep the results coming.

Give it a try sometime if you're strapped for time and need a good idea for a high intensity fat burning workout!

Go ahead and make sure to grab your access to the new Truth About Abs Online VIP Access Videos (70%-off deal expires on saturday March 13th)...

Enjoy!

Fat Burning Online Video Workouts

Good Morning,

I wanted to let you know about an email I got from Mike Geary of The Truth About Abs program. Mike now has a special package of his fat burning abs program on video. Online video instruction as opposed to just reading a manual takes the guess work out of whether you are doing the fat burning exercises correctly.

Step-by-step EXACTLY how to do each exercise. One of the MOST important aspects of your fat burning success will be making sure that you do every fat burning exercise with correct form.

This is what The Truth About Abs video package will give you.

Inside the Truth About Abs Online Video VIP Access Area you'll also find:


•How to burn body fat and get lean lower abs faster by learning all of the unknown tricks on how to maximize your results from these extrememly effective fat burning exercises

•View every single exercise and example workout program via the online VIP Video Access.

•You also have the option to download any and all of the fat burning exercises and workout videos to your iPod!

•Every warm-up routine

•Every abdominal routine

•Every full-body fat burning workout routine

•The "Secret Weapon Fat Burning Exercises"

•Reduce your risk of injury by having one of the top Personal Trainers (and Physical Therapist) in the industry take you through perfect form on each exercise.
 
The Truth About Abs program is one of the best fat burning programs available today. If you are not familiar with it it isn't about doing endless ab exercises. What it is is about doing total body Fat Burning exercises in total body fat burning workouts.
 
Don't be fooled hopefully you know you can't spot reduce fat. You will never see you rabs by doing ab specific exercises. By doing total body fat burning exercises will you finally see your abs.
 
Now let me end with this Mike is offering a 70% discount on the fat burning video training with 2 different packages to chose from so go right now and check it out.
 
Fat Burning Online Video Workouts

Fat Burning Exercises Can Be A Small Change To Your Routine

I read a very interesting article recently and wanted to pass it along to you. In this study, a group of hospital employees were asked to make one small change in their daily routine.

At the end of 12 weeks, here were the results:

1. body fat decreased 2%
2. waistline measurement decreased 2%
3. lung capacity increased 9%
4. diastolic blood pressure decreased 2%
5. LDL cholesterol decreased 4%

Pretty impressive considering these were only the "average"
of all the results. So what was the magic protocol here?
The ONLY thing these individuals did differently was to
take the stairs instead of the elevator each day.

Just goes to show you the power of that one simple choice
can make.

Lose Unwanted BodyFat By The Numbers Guide

How to Lose Fat

To lose fat, you must take in fewer calories than what it takes to maintain your current bodyweight.


Eating below that maintenance level will create what is called a "caloric deficit". This simply means you are eating less than you are burning.


The next step is to add in some exercise. Exercise will increase the size of your caloric deficit without eating less food.

Keep up this diet and exercise induced caloric deficit and you will lose fat!
Here is an example of the math:

2200 calories/day your maintenance level
- 500 calories/day eating less than your maintenance level
- 500 calories/day exercising and moving around
_______________
1200 calories/day

Through diet and exercise together you have created a caloric deficit of 1000 calories.

One pound of fat contains 3500 calories, therefore if you have a caloric deficit of 1000 calories a day for seven days you will burn 7000 calories and, theoretically, lose 2 pounds of fat!

Notes:


A good rule of thumb to start with is to eat ten times your bodyweight in calories (e.g. if you weigh 150 pounds, eat 1500 calories).


The best rate for losing fat is one to two pounds per week. Any more and you are probably losing too much muscle as well. People who are extremely overweight can lose fat faster, though, as they have much more to lose.


In the real world, these numbers are simply estimates. There is no way to control everything you eat or your metabolic rate or exactly how many calories you burn during exercise. Follow the principles and don't concern yourself too much with the numbers.