Weight Loss Mistake #1

How to avoid making the Number ONE weight loss mistake

By: Brad Pilon
EatStopEat.com

I can still remember back to when I first starting writing Eat Stop Eat.

I had just put the finishing touches on my graduate work on the benefits of short term fasting for weight loss and was eager to share what I had found with the rest of the world.

My goal was a simple one: To explain the scientific literature carefully and thoroughly so I could help people understand that today's obsessive compulsive approach to nutrition is simply NOT NEEDED, and that fasting was a scientifically supported way of eating that had amazing weight loss and health benefits.

Well its almost three years later, and I'm starting to think that I didn't quite get my message across the way I wanted too.

Sure, more people than ever are following Eat Stop Eat. And, more people then ever are seeing amazing weight loss results because of Eat Stop Eat.

But there are also many people who are now following a low-carb diet, cycling their calories, timing their protein, eating 6 times a day, only eating protein with fat (never carbs) AND following Eat Stop Eat.

This was not what I had envisioned. I was hoping to help people break free from this craziness. OR, as the crazy looking infomercial lady with the blond spiky hair used to say STOP THE INSANITY.

For the vast majority of us (myself included) simply eating the way we normally do, following a resistance training workout program and fasting once or twice a week using the Eat Stop Eat method will result in dramatic weight loss results.

The only time you may need to really change the way you eat during your eating days if you are preparing for a bodybuilding or fitness pageant. These types of events require extremely low body fat levels that are not sustainable for more than a few days. But for most of us, simply eating in a stress free way that has a hint of responsibility will be enough.
It’s true – You can get very lean (even 6-pack abs lean) WITHOUT having to be obsessed with ‘eating healthy’.

Now I will admit that for health purposes, many of us would benefit from eating a little less sugar and little more healthy fats. But, this doesn’t mean you should COMPLETELY avoid sugar, or swallow 15 fish oils pills every day.
I also completely agree with the statement that fruits and vegetables are good for your health, but this doesn’t mean you MUST be a vegetarian to be healthy.
Other than these basic guidelines, I think the rest of the pill-popping, protein shake-drinking portion-measuring food-avoiding dogma that goes along with what we believe to be "healthy eating" is complete and utter nonsense, and quite frankly, I think it is TOXIC to your health.

In my opinion its time to not only give up on this trend of OCE (Obsessive Compulsive Eating), but to actually start raging against it.

The truth is many other health authorities are also starting to become very concerned about the negative consequences of Obsessive Compulsive Eating.

Steven Bratman, M.D. calls OCE "Orthorexia" in his published research, and in his book "Health Food Junkies". Michael Pollan talks about OCE in his newest book "In Defense of Food".

And this new publicity is for good reason. All of the nonsense we are being fed by nutritionists, personal trainers and health food store employees is doing little to make us look better or feel better, and is psychologically damaging to our relationship with food.

Eating food should not be about guilt!
Not only this, but getting lean should not be about self-punishment and denial.

I think OCE is the number one nutrition mistake that you can make. Worse than any other diet or nutrition crime.

Worst of all, it is actually being supported by many well educated "health experts". Take a look at all of the OCE diet plans that appear in all the popular magazines.

Most of these diet plans will help you lose weight, but only because they reduce calories. However, this does not mean they are healthy. Eight weeks of egg whites and cauliflower isn’t good for you physically or psychologically. Your workouts aren’t useless if you don't drink a protein shake immediately after you finished your last rep, and you eat a brownie, you shouldn’t feel ashamed of yourself.
But this how the mainstream OCE culture is making us all feel.

I’m sure you have enough stress in your life already. Worrying about some super complicated way of eating shouldn't be yet another thing to worry about. Especially if it doesn’t even improve your health or the way you look.

Sure these methods may make you lose weight but this is ONLY because they lower your calorie intake, and at what cost?
For some reason we have been convinced that the more COMPLICATED the diet program, the more effective it will be, which is simply not true.

You can absolutely lose weight and get lean without having to be a slave to some complicated diet plan or the latest ‘rules’ of healthy eating.

Weight loss shouldn't come at the expense of your sanity. There is a better way, and in my opinion it's the Eat Stop Eat Method.

Finding a simple, easy way to reduce calories is the key to successful, long term weight loss, and that is exactly what Eat Stop Eat provides:

1) An easy way to get lean without spending every single day of your life worrying about what you are eating.
2) An effective way to lose weight without excluding any foods you love to eat.
3) A simple way to lose body fat without forcing you to eat foods that you simply do not like.

If you are ready to learn more about how to avoid OCE and how to start losing weight with the Eat Stop Eat method, then simply CLICK HERE to get your copy of Eat Stop Eat.
A new, easier and leaner life is waiting for you.

Brad Pilon

Click HERE to get your own copy of Eat Stop Eat

Stop Cravings and Stop Binge Eating: Advice from a Pizza Man

By Tom Venuto
www.BurnTheFat.com

In a surprising comment made during a popular UK radio show, the founder of one of the largest Pizza chains in the United States and United Kingdom told listeners not to eat too much pizza! 

In an interview with host Adam Shaw on BBC’s Radio Four program, John Schnatter, the founder of Papa John’s pizza, was asked whether he was concerned about the British government’s recent actions in the fast food restaurant business to help put the brakes on obesity. Schnatter said, “Pizza is actually healthy for you if you don’t eat too much of it. You can’t eat five or six slices but if you eat one or two slices it’s very nutritious.” Laughing, Shaw replied, “I’m not sure your investors would want to hear you tell people, ‘don’t eat too much of our pizzas!”’

Across the web, bloggers and tweeters have been putting in their two cents. Some say he was a little TOO honest. Others say this was either the worst PR screw up ever… or the best PR move ever (you know what they say about “bad” publicity).

Although I wouldn’t call pizza health food, I think his advice to eat pizza, but only in moderation was the responsible thing for a fast food owner to do at a time where obesity is reaching epidemic proportions, not just in the United States but in the U.K. and other countries as well. 

Moreover, it was just plain good diet advice! One reason people are failing to control their weight is because of all-or-none thinking, i.e, “I can’t eat ANY pizza EVER again!” or, “I have to follow my diet 100% or not at all.” 

In my experience, all or none thinking is one of the biggest causes of diet failure. It’s far better from a psychological perspective to eat your pizza; simply enjoy it infrequently and in small quantities.

Think of you on a diet like a pressure cooker on a burner. The longer you keep that pot on the heat, the more the steam pressure builds up inside. If there’s no outlet or release valve on that thing, eventually the pressure builds up so much that even if it’s made of steel and the lid is bolted down, she’s gonna blow, sooner or later.

Well, in the beginning, you might think your willpower is made of steel and that you’re bolted tigher than a submarine hatch, but the longer you’re on a diet with no relief, the greater the pressure builds up until YOU blow your top… and that means massive binge eating. 

But if you let off a little steam in the form of a “free meal” (or two) and enjoy that slice of pizza (or whatever is your favorite ‘poison’) on occasion, that relieves the pressure. Alas, you never even feel the urge to binge… because you HAD your pizza and the urge was satisfied. Since the meal was planned and you kept the calories under control, it had little or no effect on your fat loss results.

This topic of conversation was prompted on the BBC radio show during a discussion about how the Pizza business was doing during the recession and about efforts to stem the growing obesity crisis in the UK.

Earlier last month, The Food Standards Agency in the UK started negotiating with UK food, pub and sandwich chains to display calories on their menus to try to provide education about healthier options for consumers who eat out frequently.

The move is similar to one made in New York City last year, where restaurant chains that have more than 15 locations must print calories on the menus. According to an article in the British Medical Journal, this has resulted in an average reduction of 50-100 calories for each food order. Not much, but at least it’s something.

In the case of pizza, a 2.2 ounce thin-crusted slice of cheese pizza could have as little as 190 calories. One slice of “meat lover’s” pizza, on the other hand, could set you back almost 500 calories! If you knew the difference, would it change what kind and how much you ate?

I’m totally in favor of posting calories on menus, despite the critics who say it won’t make a difference. I think anything that raises calorie awareness is going to affect behavior in a positive way and help make for better food decisions. Whether it should be mandatory by law is debatable. I say, let the restaurants decide and then let the marketplace sort itself out. 

I would be more likely to recommend or support the restaurants who opted to post calories, increase their range of healthy choices… and on that rare occasion, have a CEO who actually says, “Eat my food, but not too much!!”

Now, if we can only get those Mcdonalds’s execs to say the same thing!

Train hard and expect success,

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com

P.S. No relation to Venuto's Pizza, hahaha

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Fat Burning Diets And Workouts Diet Reviews where you will find my review of Burn The Fat Feed The Muscle

Your 14 Day Fat Loss Guide Lose Unwanted BodyFat

I have a pretty long post for you today. But it is also a very important one for anyone that needs to lose unwanted bodyfat. It is courtesy of Craig Ballantyne of Turbulence Training.

What you are about to get is a 14 day Fat Loss Guide. This is a fast track day by day guide to get you losing fat fast.

So here's your complete 14-day FAST-TRACK guide to fat loss.


Day 1 - Stop Everything to Plan, Shop, & Prepare This Meal Plan

I hope you're reading this on Sunday, because I want you to plan, shop, and prepare today. If it's Monday, skip your workout and do this instead - its THAT important.


And I don't just mean planning what you are going to eat for dinner. I mean planning what you are going to eat for every meal for the next 2 weeks.


Don't tell me that's too hard. After all, most people with lean physiques stick to a relatively similar diet for 90% of their meals and then enjoy a random cheat/reward meal 10% of the time.


So your fat loss schedule might go like this:

Breakfast - 2 eggs, 1 slice rye toast, 1 apple, Green Tea, fish oil

Snack - 1oz raw almonds, 1 pear, Green Tea

Lunch - Grilled chicken/salmon or black bean salad with spinach, onion, peppers, mushrooms, etc., 1 banana or bowl of cherries, 2 cups unsweetened iced tea with lime or lemon

Snack - Unlimited raw vegetables and hummus

Dinner - Protein and vegetables and fruit...so this could be a small piece of steak, chicken, or fish, along with your favorite vegetables, and a bowl of your favorite fruit.

Or it could be the veggie dinner I had last Monday of quinoa with red pepper-cashew sauce and avocado wrapped in kale leaves.

Or it could be wild rice with beans and avocado and salsa.

That schedule won't change much, with the exception of a slight variation in your main course at dinner, right? And then once per week schedule a meal of your favorite food.

Everyone can stick to this plan for 14 days, and this tip alone will help you lose 5-12 pounds of fat in just 2 weeks. And this is also how you'll need to eat for the rest of your life. It's not hard, it just requires a little practice. Keep at it and never, EVER give up.


Alright, so to review, here's your 3-step fat loss guide to Day 1.

i) Plan your meals.

ii) Shop for the food.

iii) Prepare the food (cut everything up, put in the proper trays, cook food if necessary, and get it all packed up for work)


In addition to planning out all of your meals, you must also start keeping a food journal (you could do it online too), because studies show that keeping a food journal will help you lose fat faster.


Next, make sure you do 60 minutes of activity today AND take a "before" photo along with your weight, body fat (if possible), and measurements of your waist, hips, arms, and thighs. Continue to weigh yourself every other day, as research shows that frequent check-ins lead to greater weight loss.



Day 2 - Attend An "Online Turbulence Training Seminar"

You must set EVERY workout and activity session as an appointment with yourself that you must keep - just like a doctor's visit. Let nothing, except real emergencies, come between you and your workouts.

Today you're going to do a Turbulence Training workout.

Now if you are currently using long, slow, boring cardio to lose fat, stop that bad habit immediately and switch to Turbulence Training.

(If you need to learn more about Turbulence Training for my review and videos of TT workouts where I explain Turbulence Training and interval workouts.)

If you are a beginner, please start conservatively. But if you have been working out for a while, the next 3 weeks are your time to step your workouts up a notch.


Day 3 - Write Your Way to Fat Loss

First, you must schedule 60 minutes of easy to moderate activity.

I'll talk about that in a second, but you can do anything from a 60 minute walk, a yoga session, a light bodyweight and stretching session, an hour of playing with your kids, or playing an easy game of your favorite sport. Don't go too hard, but stay active.


You must also carve out 30 minutes to sit down and write out 3 short term goals and 3 long term goals. Write down EXACTLY what you want to accomplish in these 14 days. After that, write down what you want to accomplish in the following 90 days.


Once you've done that, you're going to prepare a contract with yourself promising to take the steps necessary to achieve these goals. Sign the contract and review it everyday to keep you on track.


Day 4 - Recruiting Day

Today's another Turbulence Training workout. Make sure you are using a professionally designed structured and proven fat loss workout, rather than just "winging it" or using long slow cardio for fat loss.

You'll also spend time today recruiting for these 3 components of your fat loss social support team:


- Nutrition buddy

- Workout partner

- Fat loss forum accountability buddies


Research shows that recording your nutrition in a food journal and having someone review your meals increases your chance of losing fat.


Another study found that if you workout with a partner who is losing fat, then you'll have a greater chance of losing fat as well.


And finally, a third study found that the more often subjects checked in to an online fat loss forum (like the TT Member's forum), the more likely they were to lose a lot of fat.

Get your team together and you'll get more results - faster.


Day 5 - The 60 Minute Solution

Why am I telling you to get 60-minutes of activity on your off days from Turbulence Training?


Well, to be honest, I do NOT expect you to burn massive amounts of fat with easy, off-day activity.


However, every minute you spend moving, you are NOT snacking! I know the biggest problem you will have is your diet. So instead of snacking in front of the computer or TV, spend your free time away from food. That's the simple secret to the 60 minute solution.

So get 60 minutes of activity on Day 5.


Day 6 - The Challenge

Your 3rd TT workout needs to be a challenge workout so that you can improve your performance each week. In fact, you should set at least one personal best in each workout. If you improve your performance, your physique will improve as well. You can use one of the TT bodyweight, Adrenaline, or Addiction Challenge workouts.

Day 7 - Diet Check-In and Reward Meal

Congratulations, you've made it through 7 amazing days of fat burning. Today you're going to double check your nutrition plan by reviewing your food journal.

If you haven't already done so, eliminate all liquid calories and replace with water and Green Tea.

If you need to learn more about nutrition, start using the free service called Fitday.com. It will help you track your calories.

And if you're really struggling to avoid night eating, try this tip. Place a small mirror on your fridge door. Research shows that subjects consumed fewer calories when they did this because it will remind you to make smarter choices.

Finally, as a reward for all of your hard work, you can treat yourself to your favorite meal. But that doesn't mean gorging. It simply means having a normal meal of your favorite foods to give you a mental break from your plan. When the meal is over, don't go back for seconds. Get right back on the 14-day plan instead.


Days 7 & 8 are also 60 minute off-day activity days.

Day 8 - Review your goals.

It's no good to write your goals down and then forget them. Review them at least weekly, if not daily. Heck, carry them around in your pocket and look at them at every meal.

As you workout, visualize yourself reaching your goals. Believe in yourself, keep a positive attitude, stay motivated and you'll continue to make fast fat loss progress every day.

This will also be another great day to plan, shop, and prepare.


Day 9 - Take It to Another Level

Week one was great, but with only 5 days left it is time for you to step it up again. This time I want you to hire a trainer for just one Turbulence Training session to make sure you are doing all the exercises correctly and training as hard as you can (safely, of course).

Add this trainer to your support team. And by the way, a good trainer should be able to estimate your body fat better than any of those "fat scales" you can buy at a store...so get them to check that too.


Day 10 - Plan Your Next Shopping Trip

Today is another 60 minutes of off-day activity, and you'll also work on improving your nutrition even more. What I want you to do is focus on eating more from the Fat Loss Foundation.


The 3 components of my Simple Nutrition Fat Loss Foundation are raw fruits, vegetables, and nuts. Research shows that eating more of these 3 foods will help you lose weight better than a diet that is low in fruits, vegetables and nuts.

Make an effort to eat one new fruit, vegetable, and nut each week during your between meal snacks.

If you aren't already eating grapefruit, try one today and see how it helps fill you up (because it contains a lot of soluble fiber called pectin). Add a new vegetable - such as broccoli, cauliflower, r asparagus - to your dinner. And try walnuts or pecans instead of almonds at morning break.


Slowly but surely increase the fiber in your diet until you hit the recomended amount of 35 grams per day.

And I hope this goes without saying, but you should have eliminated all foods that contain added sugar.that is one of the simplest and most effective nutrition changes you can make.


Day 11 - Recruit Again

Add a new member into your social support team, such as a new workout partner or healthy-eating partner. This will add strength to our commitment. If possible, join a transformation contest online,or start one among your friends or co-workers.

But when you do that, keep in mind that you want to help other people succeed. The more you can help others lose fat, the more you will help yourself you share what's working with your friends andthey show you their fat loss secrets too. Stay positive, and you'll build a powerful fat loss team.

Today is also another Turbulence Training workout day give it your best.


Day 12 - Check-In Time

Today you'll re-measure your weight, body fat, and measurements.

Take a look in the mirror to compare yourself against your beforephoto to see big changes that will motivate you to stay strong.

I also want you to start thinking about getting a tan. Yes, I saidgetting a tan. Why? Because simply adding a little bit of color toyour body can make you look leaner. There's a reason all those models in supplement ads are tanned, you know.

Finally, if there is a "big day" at the end of the 14-days, make sure you try on the outfit you are going to wear to double-check that it is going to look great on you.

Make sure you do this check-in either before your 60 minutes of activity or a few hours after so that exercise does not mess-up thenumbers.


Day 13 - Mental Performance Review

Write down all obstacles that are still in your way of success, andthen brainstorm 2 solutions to overcome each. Get some help from your social support team on this. The more you and your team sharesolutions, the more fat you - and everyone else - will lose.


For example, you might come up with rules like, "No eating in the car" to help cut down on bad food choices. Someone else might suggest"brush your teeth after dinner to avoid night-time snacking". Those
are simple yet powerful tips to keep you on the fast-track to fat loss.


Follow up this positive session with your best TT workout yet!


Day 14 - Review, Plan, & Prepare

Congrats on making so many powerful changes in just 2 short weeks.

By now, you'll probably have lost 5-12 pounds of fat and just as importantly, you'll have developed proven, life-long fat burning habits that will be easy for you to stick to forever.


Keep this weight loss train moving by reviewing your original goals.

Next, do your planning, shopping, and preparing for another week, and get ready for even more fat loss.


Enjoy your 14-day results and celebrate with a reward meal (and showoff your firmer, leaner body at the big event too!).

Wishing you success

Craig Ballantyne, CSCS, MS

Creator, Turbulence Training and The Turbulence Training Membership site

An Intense Fat Burning Workout 3 Days Aweek In 20 Minutes

Your arch enemy in your attempt to lose fat and get fit is often-time or the lack of. However when it comes to fat loss training you actually might be able to defeat time. No you do not have to be in the gym for more than an hour to lose fat.

 If you have no more than 30 minutes 3 times a week, you can still lose body fat. Yes you read it right! Hopefully you know by now that I don't believe in the marathon cardio workouts.

However an appropriate diet is a must, which is a must in all fat loss programs.


Let's look at a fat burning workout that will bust through any time limits? We are going for a resistance training program that speeds your metabolism to burn fat. You will do a giant set (a giant set involves doing 1 set of various exercises one after the other to form one giant set) program which involves 101 reps per set. Each giant set is repeated 3 times in all. The idea is to finish the giant set 3 times in less than 20 minutes. Once able to finish it in less than 20 minutes increase the weight lifted. In case of bodyweight exercises try to do on one hand/ leg, or on fingers to increase the resistance.

This is not a circuit program where all exercises must be done one after the other nonstop. You will need to rest between exercises in the giant set. However the rest must be cut down gradually to finish the workout under 20 minutes. Once the time limit is reached only then should the resistance be increased on all the exercises. After increasing the resistance the workout should again take longer than 20 minutes to complete. Once again work on cutting the rest time between exercises to finish the workout under 20 minutes and continue this cycle.

One word of caution, if you have not done these exercises before then I suggest that you spend some time to learn to do these exercises first. Do not do them as a giant set, do them as straight sets till you learn to do the exercises. At first is recommended that one start with 2 giant sets for 2 weeks then add the third giant set.

This program will also help those who wish to get fitter and improve on their anaerobic endurance levels. It also offers a welcome change to those who are looking for different methods to exercise. However those who are after size might not benefit largely from this program.

If you want to perform Cardio on the off days then you can do so. However it is not a necessity if you can keep your caloric intake under control.

So then here is the program. Do the following fat burning exercises as a giant set, and repeat 3x. Start with around 50-60% of your 1 rep max. Try to do it on 3 nonconsecutive days a week.

Dumbbell or Kettlebell Snatch 8 each arm

Squat 15

Push-up (standard, feet elevated,added weight)10

Kettlebell or Dumbbell Swings 8 each arm

Lunges 8 each leg

Clean and press 6 each arm

Row 8 each arm

Give it your best and enjoy!

To Lose Body Fat 1 Exercise You Must Do

The 2-Arm KB Swing

One of the most versatile Kettlebell exercises is the 2-arm kettlebell swing.

Long before I knew I wanted to train with kettlebells exclusively on a full time basis, I still used kettlebell swings as an alternative to standard sprint intervals.

The 2-arm Kettlebell swing is one of the best exercises for developing the often neglected posterior chain muscles - the muscles of your hamstrings, glutes & low back. These are muscles that are usually forgotten during “regular” gym weight training because the general population loves training mirror muscles - the muscles in front of their bodies that they can see in the mirror.

Swings are a fantastic conditioner and body fat burner. More and more studies are concluding that greater body fat burning occurs when training is performed at higher intensity levels rather than long slow endurance type training.

I can’t stress enough how important it is to have a strong posterior chain. In addition to the health benefits of having strong glutes, hamstrings & low back (you’ll have less back pain & better posture), those muscles are responsible for almost all strength and explosive athletic movements like lifting, sprinting, jumping and throwing.

Being strong in that area of your body could mean the difference between being able to cart a wheel-barrel out of the back yard with no problem or spending 2 weeks at the chiropractor’s office for regular treatments because your back “went out” on you.

Master & learn the 2-arm kettlebell swing. You’ll find that it’ll be a great tool to add to your training arsenal.

How To Do The 2 Hand kettlebell Swing

Place a kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebells straight out to chest level. Let the kettlebells swing back between your legs and repeat.



To learn more about Kettlebell Training head over to Kettlebell Training

The truth is kettlebell training is a great alternative to standard cardio workouts. Not to mention adding lean muscle and functional strength. 20 minute fat burning workouts that can be done anywhere.

5 Fat Loss Science Based Strategies

The question you have to ask yourself is simple: Do you want to lose up to 25 LEGIT pounds in just 25 days?

 If so, you're not going to find a more strategic, faster solution than this program.


It's founded on SCIENCE.   It's based on STRATEGY.   No gimmicks. No BS. Just results.

Most people treat their diet and exercise programs as two separate entities -- Totally WRONG if you're looking to lose fat at the fastest possible rate.

You see, if you can learn how to use the most effective exercise strategies to "mirror" the goals of your diet each day (while mixing up dietary approaches to yield specific hormonal and metabolic benefits in the most effective manner possible) you can literally take your results from "okay" to OUT OF THIS WORLD.

That's what I call SYNERGY. Diet and exercise working *together* in a very smart, strategic way to yield the fastest fat loss results possible.


Fat Loss Strategy #1 – You must keep your body and metabolism happy.

As mentioned in yesterday's article, dieting can do a number on your metabolism by screwing with important fat burning hormones like leptin, and rather quickly at that. The answer to overcoming these adaptations lies in strategic high-calorie Cheat Days.

As you recall, leptin is heavily mediated by your calorie intake. Decrease calories and leptin levels fall off, increase calories and leptin levels recover.

And while it takes roughly a week of moderate dieting for leptin levels to fall off significantly, it only takes one day of cheating, or overfeeding, for leptin to recover back to baseline.

By frequently resetting your metabolism throughout the course of your diet with strategic high-calorie Cheat Days, you can essentially have your cake and eat it too while watching your waistline continually shrink week after week.


Fat Loss Strategy #2 – You must create a massive calorie deficit to lose fat rapidly.

There’s no way around it, a pound of fat is 3500 calories. If you’re going to lose a pound of fat, you’re going to have to create a 3500 calorie deficit (while keeping your body in “fat burning mode” at the same time). If you want to lose 10 lbs of pure fat, that’ll require a 35,000 calorie deficit.


SIDE NOTE: Please realize that 10 lbs of pure fat loss will probably equate to somewhere between 15 and 20 lbs of actual “weight loss” due to the simultaneous water loss that occurs any time you lose fat.

After a cheat day your body is uber primed for fat loss, and it's prime time to take advantage with a mega calorie deficit. On this day, we do two things:

1. Consume minimal calories along with strategic supplementation to offset muscle catabolism.

2. Ramp up activity to burn a ton of additional calories on this day

With this type of strategic set-up, it’s actually possible to burn a pound of pure fat in one day (considering that a pound of fat loss a week is deemed a “very good” rate of fat loss by most standards, that’s pretty awesome).

Fat Loss Strategy #3: You must tackle your fat loss goals synergistically through diet and exercise.

When you’re talking about the most strategic set-up and the most rapid fat loss, things get a little more complex than simply “do a lot of exercise”. In fact, the type of exercise you do is just as important to your rapid fat loss goals as the frequency, duration, and intensity are.

With the Xtreme Fat Loss diet, you’ll see that there is a specific type or style of workout that we’ve purposefully chosen for each type of day to optimize and accelerate the results of that day.

Here is just one example:

Lactic Acid Training, which are very metabolically demanding, calorie-burning workouts, are performed on Depletion Days.

Because lactic acid workouts have the potential to burn more calories than other styles of training (because…they’re hard), they are the clear choice for Depletion Days when we want to create the largest caloric deficit. Lactic acid training also depletes the body’s “energy reserve”, making them the ideal workout style for Depletion Days.


Fat Loss Strategy #4: You must avoid ANY positive weight gain.

When I first started teaching Cheat Days it was understood that there may be some positive fat gain as a result of a Cheat Day in order to yield MORE fat loss the following week (leading to a great net weekly fat loss).

For example, without incorporating strategic Cheat Days, let’s say someone is able to lose a pound a week (with each week’s weight loss becoming progressively slower leading to the inevitable plateau).

With strategic cheating that same person is able to now lose 2 lbs each week (with no drop off in metabolism and no plateau). This is a result of a half pound gain in body fat from the Cheat Day and a subsequent 2.5 pound loss (net loss = 2 lbs).

Now, the latter scenario is obviously WAY better than sticking to the same boring, strict diet every day while achieving slower results, but it still leaves a half pound of fat gain resulting from the Cheat Day, which, if eliminated = faster results.

Within muscle tissue, energy is stored in the form of glycogen (carbohydrate energy) and triglycerides (fat energy). With strategic training (like the lactic acid training mentioned in principle #3), these energy stores can be depleted or exhausted.

Why would you want to do that?

To make “room” for an influx of calories, carbohydrate and fat (for example, a Cheat Day)!

When glycogen and triglyceride stores are full, a Cheat Day is like pouring more liquid into an already full glass. Some of that liquid is inevitably going to spill over and lead to a bit of a mess (in this case, fat storage). But, if you dump out the glass and then refill it, there’s no “overflow”.

This is exactly what we do by performing glycogen and triglyceride depleting lactic acid training (while limiting carbohydrate intake) on the day prior to a Cheat Day. We empty the cup making room for the following day’s influx of cals, carbs, and fat.

The result? You get the same hormone-boosting, metabolism stimulating effect from the Cheat Day without the fat gain. Instead, the excess calories and carbs simply go to refilling your body’s empty energy stores. That, my friends, is what I call strategy.

And by eliminating any Cheat Day fat gain, you can easily increase your rate of fat loss by 25%!


Fat Loss Strategy #5—You must maintain muscle mass to maintain metabolism.

This ties back in to some of the information I shared in Principle #3, the strategic combination of diet & exercise for optimal results, along with something else I haven’t fully touched on yet.

When faced with long-term calorie restriction, the body will choose to utilize muscle tissue for energy over body fat, leading to significant muscle loss and decreased metabolism for most dieters. Simply put, fat is more valuable to your body than “extra muscle” when it comes to survival, and it prioritizes accordingly in the face of long-term calorie restriction.

But, when you understand how to combine strategic cheat days along with high volume training to spark muscle growth even while you’re dieting, then you’ll easily be able to maintain (if not gain a couple pounds) of lean muscle throughout the course of only a few weeks.

Muscle = metabolism. The more lean muscle you have on your frame, the higher your metabolism is going to be. Muscle burns calories just sitting there. Maintaining it as you lose fat is fundamentally important to continuing to lose fat at an optimal rate.

Another way this program helps you maintain muscle is via Principle #1 – keeping your body happy. When your body remains in a “normal” state (instead of a “red alert” state like with long-term calorie restriction) over the course of a diet, there is no reason for it to resort to muscle tissue for energy. By keeping leptin levels high week after week, you maintain your metabolism and program your body to continue to burn fat, not muscle.


Wrap Up

You now KNOW what's limiting your fat loss along with my 5 top strategies to overcome those limitations.

 As you can see, it's ALL strategy and every single piece of the puzzle makes a huge difference.
Are you ready to experience just how fast fat loss can be when you unlock the power of strategic, synergistic program design?

Lose 25lbs In 25 Days?

Have you ever wondered what may be holding you back from the FASTEST fat loss?


Why you've only been able to lose fat at an "average" speed, if at all?

Well, the fact of the matter is this: there's probably certain things built in to the very diet and exercise program that YOU are doing, things that you don't even realize are inhibiting you from achieving the most rapid fat loss results.

Fortunately, you're in luck, because that's exactly what this article is all about—uncovering what I consider to be the top 5 fat loss "killers" plaguing diets and training programs alike, ultimately slowing down your results despite your most intense efforts.

* Limiting Factor #1: Your Metabolism *


In reality, it's not really your metabolism that's the problem, but rather the effect that most fat loss programs, particularly diets, have on your metabolism.

In order to understand this, we need to go back in time a bit to the day in which our "hunter and gather" ancestors roamed the Earth.

For those individuals, survival was king, and in order to survive, they had to do the whole “eating” thing just like we do.

Unfortunately, things weren’t quite as easy for this group as they are today. No supermarkets. No drive-through meal deals. Instead, when our primitive ancestors wanted a nice steak, they had to go find it.

This inevitably meant that there were plenty of instances in which our yester-year counterparts went without food for days at a time. And at other times, namely during the winter months, their bodies were forced to get by on very little food and calories each day.

And the reason why they didn’t die? There’s only one—the body’s natural defense against starvation.

Don’t get enough calories for an extended period of time? No problem, the body simply causes ”bad” hormones, fat storage enzymes, and hunger to all increase while “good” hormones, metabolism, and fat burning enzymes all take a dive.

Enter “starvation mode.”

Friend to our ancestors; anything but to the dieter.

You see, dieting, although planned, is nothing more than a lesser degree of premeditated starvation.

Go on a diet—any diet—and it wont be long until the body begins fighting for every ounce of your body fat. You want to lose it; your body wants to keep it. And guess what? Your body wins every time.

Sad scenario, I know.

* Limiting Factor #2: Inadequate Negative Calorie Balance *

There's no getting around the fact that if you want to lose fat as fast as humanly possible you have to create the greatest negative calorie balance possible.

But, at the same time you'll need to do it WITHOUT pissing off your body to the point in which it shuts down and begins to fight against your fat loss efforts (i.e. the "starvation mode" that we just talked about).

Indeed, it is a thin, fine line in which, unfortunately, almost all diets fall somewhere to the left or the right.

You have those diets that create a moderate calorie deficit, leading to moderate results (at least for short while). That's OK, but if we're talking about the FASTEST fat loss, the deficit simply isn't great enough.

And on the opposite end of the spectrum we have "crash" diets and other severe diets which fail to take in to account ANY knowledge of the body and the regulation of human bodyweight and metabolism. A week or two on any of these approaches and you'll likely:


1. Lose muscle

2. Lose a bunch of water

3. Lose a bit of fat

4. Destroy your metabolism

5. Set yourself up to quickly rebound back beyond your original bodyweight

6. Achieve a "skinny fat" physique in which you're still carrying substantial body fat, only now with no muscle.

Awesomen't. (And by that, I mean, not awesome.)


* Limiting Factor #3: Zero Synergy Between Your Diet And Exercise Programming *

I honestly think this is the most overlooked area of fat loss. Most people simply pick a diet and then pick a training program, or vice versa, without ever really thinking how those two programs work hand in hand, or if they DON'T provide any additional benefit to one another.

Allow me to illustrate my point with a few mathematical equations:

1 + 1 = 0

1 + 1 = 2

1 + 1 = 3

And believe it or not, I actually did graduate first grade.

While not true in the absolute mathematical sense, all three of the above equations are representative of the results people achieve from their diet and exercise programs.

In each equation, think of the first number as diet, the second as exercise, and the third as the result achieved by the combination.

Or simply, Diet + Exercise = Result

So, in the first equation, Diet + Exercise = Zero Result. Unfortunately many people are stuck in this boat because of damaged metabolisms and some of the reasons we've shared previously.

In the second equation, we have Diet + Exercise = The expected result (and additive effect of the two).

But in the third equation, this is where the magic happens—when diet and exercise team up to achieve a greater result than the additive effect of either of them alone. That's synergy—when the whole is greater than the sum of its parts.

Unfortunately, most diet and exercise programs are respresented by one of the first two equations, because they simply aren't designed to work together in every aspect.

* Limiting Factor #4: Positive Energy Balance *

Positive Energy Balance simply is any point in your diet in which you consume more calories than you burn, ultimately resulting in those surplus level of calories being stored as fat.

This could be the result of a dietary "screw up" in which you fall off your diet completely or a "planned" cheat day which results in positive calorie balance.

Naturally, any time you are gaining fat on a fat loss program you are moving in the opposite direction of your results and in some way, shape or form, slowing your progress.

* Limiting Factor #5: Muscle Loss *

The unforatunate reality is that 99% of diets result in a significant amount of muscle loss. This has several bigtime consequences:

1. You're not going to achieve the LOOK you want by losing muscle. Most men would agree with that statement right out, but for women, allow me to demonstrate it's truth:

Those are both size 2 bodies. The difference? The one on the left looks OK while the one on the right is smokin' hot. The REAL difference? Muscle.

While the exact same size, the physique on the right is comprised mostly of dense, shapely, tone muscle, while the image on the left...isn't.

If you just want to be "thin" while still hiding behind your clothes because you're not 100% proud of your body, then losing muscle is a great way to get you there. But if you want to look great naked, believe me, you want to hold on to every ounce you have as you lose fat.

2. Losing muscle = decreased metabolism. Muscle burns calories at rest; essentially, it's the fuel that keeps your metabolism operating at full blast. When you lose muscle as you diet, not only does it slow your week to week progress by decreasing overall metabolism, but it also sets you up to easily and quickly gain back lost weight as a result of the cumulative decrease in metabolism over time.

A "smaller" version of the same body, decreased week to week progress, and long-term metabolism issues?

Count. Me. Out.

Do you want to overcome these 5 limiting factor and begin achieving the FASTEST fat loss?

Lose Unwanted BodyFat A Fat Burning Interview

A Fat-Loss Interview with Charles Staley from Escalating Density Training and Craig Ballantyne of Turbulence Training. You can click the links for my reviews of each program. Pay close attention to this interview there is some great fat loss and muscle building information here.


We covered the behavior-modification end of the equation quite thoroughly, and I think you’ll find some valuable nuggets below, especially if you’ve got a few pounds to lose…

---

CB: Charles, what is your general fat loss training philosophy for the average man and woman?

CS: Find and implement a sustainable system for increasing metabolism and building muscle. This involves both training and nutrition, but under the surface, the habits and behaviors that support them. I’ll take a modest but sustainable approach over an aggressive but non-sustainable approach any day of the week.

Long-term fat loss is about your everyday habits and patterns - how much you move and what you eat, specifically.

It’s worthwhile to take an honest assessment of your habits, both in the gym and in the kitchen, and then sit down and do some hard thinking. Many people are not honest with themselves about how much they eat and move - they tend to underestimate the former and overestimate the latter.

---

CB: Did you come across any research or training methods in the past year that you added to improve your programs?

CS: God I wish I had! I really don’t think there’s anything new out there in terms of methodologies, nothing significant anyway.

I think collectively, we basically know how to train and eat. But I’m always interested in finding ways to implement all the boring, tried and true methods that are well understood, but under-appreciated and implemented. Honestly, it’s hard to circumvent the law of thermodynamics (which is why it’s a “law” as opposed to a “theory” or “rule of thumb”). If you consistently expend more energy than you take in, you’re pretty much assured of losing bodyfat.

Incidentally, you’ll always find people who swear to their dying day that they burn more than they eat and still can’t lose weight. From my experience, what happens is that people will eat in a hypocaloric manner for maybe 4-5 days, and then binge for a day, and so on. The binge tends to be just enough to cancel out the previous deficit, but they don’t remember the binge - they only remember the “good” days so to speak.

---

CB: In your experience, what’s the biggest obstacle that men and women need to overcome to succeed with their training – no matter what their goals? Does it differ between men and women?

CS: Women really have it tough today, let’s start with that.

There are a lot of obstacles, but first and foremost among them is the fact that western civilization is literally designed to make you fat. It’s never been easier to eat massive amounts of calories and avoid movement than it is today.

And it’s a catch-22 because the fatter people get, the more than society adapts to support and enable fat people. Which makes it easier and more socially acceptable to be fat. More than ever before, being lean means being on the fringe of society. And THAT’S probably the most significant obstacle to losing fat.

---

CB: How do you “get inside someone’s head” to motivate clients who are either just starting out (and dreading it) or at a fat loss plateau (and thinking of abandoning it all)?

CS: I think you’ve gotta get REAL clear about not only where you’re trying to go, but more importantly WHY. A goal is only a benchmark, or an indicator, that tells you if you’re moving closer to your ideal life, your ideal self, right?

I mean, when you say “I wanna lose 20 pounds” or “I wanna bench 405” or whatever it is, there’s an underlying assumption that if you achieve that goal, your life will be better somehow.

But a lot of people never really stop to ask themselves if that assumption is accurate or not. Are you really going to be happier is you lose 20 pounds? It seems that way when you initially conceive the goal, because your motivation is high and you haven’t done any work yet. But 6 weeks of training, calorie deprivation, and no ice cream (OK, that’s just a personal problem, sorry!) and you’ve lost 20 pounds but maybe you’re not so happy.

At the “inspiration phase” as I call it, people find it easy to visualize the positive outcomes of their goals, but it’s not as instinctive to also ponder the downside - the work, deprivation, self-discipline, pain, whatever it is. This is why any diet works for the short term. But the problem is, once you pass through the inspiration phase and enter the “perspiration phase,” reality sets in and most people just fall off the wagon.

---

CB: And Charles, what training methods have you found to be just plain fun and worthwhile incorporating into a program for variety, while still getting results?

CS: First off, don’t be a perfectionist and don’t be rigid. Variety is the key word for long-term fat loss, not only for psychological reasons, but also for physiological reasons- particularly injury prevention.

I tell people to just move - ride the bike, walk the dog, do some hill sprints, play recreational sports, lift, do it all. I also always urge people to get involved in competition on some level. When you put yourself on the line, you find out what you’re really capable of- it’s a mirror on yourself in many ways.

And by no means do you need to be great or even competitive - I compete in master’s Olympic weightlifting (in the comedy division!) and believe me, the current National champions have nothing to worry about!

---

CB: And finally, tell us about the EDT system and how one might use it in the context of a fat loss program?

CS: Well, fat-loss is what EDT was designed for. It’s quick, fun (if you enjoy pain that is) and purpose-driven. Performed 3 days a week, EDT workouts form the core of a successful fat-loss program, because it’s essentially a cross between weights and aerobics - it features the best of both worlds. In fact, when people start EDT, they invariably stop whatever cardio they were previously doing. It’s that efficient.

---

Hope enjoyed the interview and some good ideas for your fat loss training! And if maybe EDT is not the program for you but you're still interested in some excellent fat loss information and programs, I highly recommend Craig's "Turbulence Training" program.

It's very good stuff - science-based and real-world proven.

Here again are the links to my reviews.

Escalating Density Training 

Turbulence Training

Lose Unwanted BodyFat Lead By Example

I wanted to post this as a follow up to yesterday's post.

3 Things You MUST Do This Week for Inspiration and Motivation


I want you to start it off "Leading by example." I want you to be LOUD and PROUD of your decision to live a healthier life.

Step 1) If you don't have social support, take charge as the leader.

Lead by example. Bring in healthy food to work. Tell everyone that you are starting a new exercise program. Ask others if they want help or support.

Eventually, a lot of people will come to you for advice and support.  And you'll have built a powerful network of social support to help keep you and everyone around you on track.

Step 2) Be confident in your choices.

Don't be ashamed or embarrassed when you say "no" to donuts or pizza at work. If it's not in your diet plan, stay strong and say no thanks and then eat what you prepared.

NO ONE has the right to make you feel bad for eating healthy.

Step 3) People will respect your decisions, even if it seems at first that they don't.

Often, the folks who are most resistant to your changes are the ones who want to make those changes themselves!

So stay strong, and lead by example.

YOU are the one making the right decision. Never forget that!

I'm very proud of your hard work. And more importantly YOU should be proud of yourself.

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

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 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.

Fast Food Fat Loss Tips

Fitness madman Jon Benson is at it again... this time telling us you can get "skinnny eating fast-food..." And he intends to prove it. Naturally you have to modify the way you eat fast-food (duh!) but his tips are really clever. Here's 3 for you today...

----------------------------------------------------------------------|

3 fast-food fatloss-tips

----------------------------------------------------------------------|

Believe it or not you can get lean by eating fast food.

I know, it sounds crazy... but in a few weeks I'm going to prove it to the world with the release of my newest mini e-book "Fast Food Fitness: How I Dropped 40lbs Eating Fast Food Every Day."

Do you think I'm joking? I'm not.

Of course there's a WAY to eat fast food and drop the pounds. You can't just eat like everyone else does. That's common sense.

And believe me, there are more healthy ways to drop the pounds than eating fast food... for sure.

But the way I figure it: Would you rather be healthIER and lean or UNhealthy and overfat?

Silly question... so consider "Fast Food Fitness" a path to the lesser of two evils... and one that actually got me to 10% bodyfat (that's pretty lean!) a few years ago.

Here's how it started:

I simply hate to cook! I have since solved that problem... I hired a part-time chef (it's cheaper than it sounds)... but until two years ago I was eating out every single meal... I mean EVERY MEAL.

Most of the time... not all of the time, but most of the time... these meals were fast food joints like burger joints and even fried chicken places.

But I had to keep my physique, so ... what to do?

Well... you'll have to wait. At least a few weeks.

If you want the book for half-price, you have to own a copy of "Every Other Day Dietplan"... everyone who owns a copy before "Fast Food Fitness" hits the Internet will get half-off.

So go here if you don't have EODD yet ...

click-----> The Every Other Day Diet

Here's 3 of my top 25 fast-food diet-tips... just these 3 will take you 1/3 of the way there...

First, use my Half-n-Half Principle. Order whatever you are going to order and then have the person behind the counter cut the order exactly in HALF.

Half to go... half to eat there.

Eat half now.... then the other half 3-4 hours later. Believe it or not you will store less bodyfat and even increase your metabolism eating like this.

Simple trick... give it a shot.

Second, ditch all the starch. That means buns, bread and anything made of flour. BUT here's the "still tastes good" trick I use. I keep ONE of the pieces of bread from, say, my hamburger. Then I "pick" at it while I enjoy the meat and either a small diet soda or tea. Eat no more than 5 "picks" at the bread... about half a slice. You still get the exact taste of a burger with none of the stuff that makes most people over-fat.

Third, for you chicken lovers, split your order between fried and baked chicken. KFC has excellent baked chicken... try it. Then strip most of the skin off the fried chicken. Not all... most.

You still get the taste, but with far fewer bad food-stuffs and calories.... make sense?

Enjoy the tips... but remember, the healthiest (and tastiest) way to eat is still my Every Other Day DIetplan, which works in your favorite foods each week....

click-----> The Every Other Day Diet

Fat Loss Cut Through The Lies And Get The Facts

There are certain things about fat loss that people have been taught to believe as fact which are, in reality, dead wrong. Even myself, until very recently, believed many of these to be facts that were set in stone.

Not anymore.

As a word of caution, some of these 7 things that I'm going to tell you about may go against everything you've been taught to believe about fat loss. However, sometimes going against convention is exactly what you need to do to get spectacular results!

Let's begin...

------------------

MYTH #1: Successfully losing fat always means losing some muscle mass as well.

FACT: It is possible to actually GAIN muscle while losing fat, not just in beginners but even in advanced trainers. All it takes is the right program of training and nutrition.

------------------

MYTH #2: Gaining muscle requires additional calories from food, therefore it's impossible to gain muscle under reduced-calorie conditions.

FACT: Under the right dietary and training conditions, your body can actually use your own bodyfat to provide energy for building muscle, practically doubling the speed of fat loss.

------------------

MYTH #3: You must choose a consistently-strict diet of either low-carb or low-fat foods to lose fat rapidly.

FACT: Low-carb diets work. Low-fat diets work. But neither works forever. You can take the best features of both and combine them to actually FEED off each other with NO plateaus EVER.

------------------

MYTH #4: To lose fat with weight training, you must use high-reps with light weights.

FACT: Training with high reps and isolation exercises for fat loss is a waste of time and energy. It will practically guarantee that you lose muscle.

------------------

MYTH #5: You need to take fat-burning pills or supplements to maximize fat loss.

FACT: Your own natural metabolism is FAR more powerful for burning fat than any fat-loss pills or potions you could ever take IF you know how to stimulate it properly.

------------------

MYTH #6: Gradually reducing your caloric intake over time is the best way to ensure steady fat loss.

FACT: Consistently reducing your caloric intake is a great way to lose muscle mass. However, precise manipulation of the nutrients in your diet (protein, fat and carbs) can have extraordinary anabolic (muscle-building) and lipolytic (fat-burning) hormonal effects on your body. It's all a matter of what you eat and when you eat it.

------------------

MYTH #7: When you come off a fat-loss diet, there will always be some rebound weight gain.

FACT: When the metabolism is properly stimulated and the right combination of nutrients is eaten, rebound weight gain can not only be eliminated, it can be reversed. With the proper training and nutrition plan, you can actually CONTINUE to lose fat even when you go back to normal training and eating.

I would like to thank Nick Nilsson for contributing this article from his Metabolic Surge Rapid Fat Loss program.

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 15 years. Nick is the author of a number of
bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "Specialization Training," All of which can be found at Fitness - EBooks.com

Lose Belly Fat And Gain $1000

Good Morning,

I wanted to let you in on this email message I got from Craig Ballantyne of Turbulence Training. Craig is startining his 2010 body transformation contest.If you are determined to finally lose that excess bodyfat read on.

Wondering how you're going to lose those holidays pounds?

Well, no need to wonder or be frustrated any longer.

I have the solution.

First, the 7th Turbulence Training Transformation Contest starts now
and you can win up to $1000 just by losing your belly fat.

Second, because I want to kick-off the 7th TT Contest with a huge
bang, I've decided to extend the $4.95 TT Member's trial offer for
the rest of this week.

You'll get access to the TT Member's forums and the NEW TT workouts
I've created for December and January, including:

- The TT 15-Minute Express Workouts
- TT 2K10 (new advanced program)
- TT Beginner Total Torso Training (will be added this Wednesday)

And you get ALL of that for LESS than the price of a fancy Starbucks
mega-coffee.

Now sure you could go back to a busy commercial gym and hire a
"fresh out of college" inexperienced personal trainer for $60 an
hour, but why bother when you can get personal advice from me,
social support from men and women all over the world, and 2 new
Turbulence Training workouts every month?

And you can try all of that for only $4.95 for 30 days.

Click here to try the TT Member's forums and NEW Turbulence Training
workouts - and possibly even win $1000 - with Turbulence Training:

=> Turbulence Training

You can lose that 7-15 pounds you gained over the holidays fast with
Turbulence Training. In fact, some of the past contest winners have
lost over 33 pounds in just a few short weeks.

Plus, you can win up to $1000 in the Transformation Contest just for
losing your belly fat.

Click here to take advantage of this amazing fat loss offer:

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Author, Turbulence Training

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Useless Fat Burning And Muscle Building Exercises

4 Common But Useless Fattburning Exercises

Good Morning and Merry Christmas and Happy New Year,

I have a very good post for you today from Jon Benson. Not all exercises are created equal, some that you may have been doing for years are not necessarily the best way to go.

You may be wasting your time in the gym or at home if you are trying to shape your body or get rid of bodyfat.

Most people are. That is when it comes to exercise for getting rid of bellyfat and getting into better shape.

I was in the gym today (nothing new... ; ) and I saw all 4 of these exercises being performed by various gym members (again... nothing new.)

And they are useless for 99% of the people on the planet.

Here they are...

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USELESS EXERCISE 1: Walking Dumbbell Lunges

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Okay ladies, this one is for you... although I see guys do this exercise as well.

This is where you take a pair of dumbbells and kneel with one leg, then the other, and so-on, walking around the gym as you go.

The idea behind this exercise is to work the butt, and to some extent the thighs... but it's a joke. It's something invented by trainers who should know better.

If you want to build and tone your butt, exercise one leg at a time. Lunges are a great exercise for this, but save your energy. Do them on a Smith Machine or with a barbell. Work one leg at a time, too. Do not alternate legs. This just wears you out aerobically before it has a chance to get to your glutes.

Here's how I perform lunges: On a Smith Machine, with pretty heavy weights... one leg at a time. I will do 2-3 sets, or do them in my 7 Minute Body-style workout fashion. I will finish one leg (and one butt cheek) before moving to the other leg.

Why? Again, to focus on the muscle more intensely and to avoid turning a leg/butt workout into a cardio session.

Jon Benson covers exactly how to work the butt area for the best results in 7 Minute Body and 7 Minute Muscle, found right here:

click.here ----- > 7 Minute Muscle

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USELESS EXERCISE 2: The Sit-up

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I'm shocked that people still think sit-ups done the old-fashioned way actually work the abs. Even worse, most people have been fooled into believing this actually helps get rid of bellyfat.

Nonsense. Bellyfat is burned off when you have a good nutrition plan and through general exercise, not using exercises for the abs. Ab exercises are fine, but guess what?

I never train my abs more than 3-5 minutes. Today my ab workout took 3 minutes and 12 seconds to complete. And my abs are sore!

But without the nutrition plan, forget it... I'd never SEE my abs at all. I'd just have a nice wall of muscle with a bunch of flab covering it up.

The best nutrition plan for abs is The Every Other Day Dietplan, found here:

click.here ----- > Every Other Day Diet

The best exercises to do for the actual ab muscles are hanging leg raises, done slowly, crunches (if you do them right)... and that's really all you need.

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USELESS EXERCISE 3: The Bench Press

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I'm going to get a lot of flack from the guys out there who love to bench, but I'm here to tell you that this exercise for bodyshaping is all but worthless.

Why? Because most people are not built right body-wise to bench press on a flat bench with a barbell. I am not, that's for sure.

Bench presses work if you have short arms, a relatively short torso, and your shoulders are genetically strong.

Protect your shoulders and really work your chest by doing incline dumbbell presses with your palms facing OUT, not in toward your head. This protects the rotator cuff, a part of the shoulder that is often injured using barbell bench presses.

Combine this with a good cable fly or press movement and you're set. Again, you only need about 7-14 minutes of chest work tops to get the job done.

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USELESS EXERCISE 4: Most Cardio Exercises

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Yep... saved the best for last.

Here's a fact: Most cardio (bike, treadmill, glider, whatever) is a waste to time... UNLESS you do it at the right time with the right nutrition plan.

The calories you burn from cardio will be easily negated simply by eating a bagel! Hardly effective for getting rid of bodyfat. Weight training and/or resistance training at home or with your body weight, as covered in 7 Minute Muscle, is your best bet for exercise that burns-off mega-calories and keeps on burning long after the exercise session is over.

Here's how to use traditional cardio wisely:

1. Do it first thing in the morning on an empty stomach;
2. Keep your heart rate down to 75% of your max (220 minus your age x .75 will give you this number, at least approximately);
3. "Burst" for 2-3 minutes in your session up to 85-90% of your max heart rate.
4. OR, do cardio right after weight or resistance training when your heart rate is already elevated and your blood sugar is lower. Your body burns blood sugar first during exercise.

Cardio for most people only needs to be performed 3-4 times a week for 20 minutes. The only time I break this rule is when I want to get my bodyfat below 10%. Then I will do more, but only using the rules above.

Hope this saves you a ton of time with your workouts.

Enjoy your holidays!

Jag252

P.S. You can get both books, The Every Other Day Dietplan and 7 Minute Body, for a big-time discount by going here and watching this presentation:

click.here ----- > Every Other Day Diet


Jag252