Wednesday, December 30, 2009

Did you see what's coming in 2010?




No, these aren't words to describe the latest train-wreck reality show on TV...

...instead, these are just 3 of the amazing new workouts coming in 2010 from Turbulence Training.

2010 is going to be one of the most exciting years of your life when it comes to workouts because Craig Ballantyne, creator of Turbulence Training has just released his 2010 cool workout line-up.

With names like Adrenaline, Addiction, Transformation, and many others, you just know they are going to be the best workouts you've ever done.

Craig also has a huge list of exciting updates for 2010 that you're going to love. Check them out on his blog here:


There's going to be a lot of crazy adventures and you're going to burn fat with Adrenaline, Addiction, the new Hard-Core program, and 21 other workouts...

And let him know on the blog if you have any workout suggestions,

Arthur M.

PS - There's just one thing...

...these workouts are ONLY available to Turbulence Training Members.

But you can become a TT Member for free for 30 days when you grab your copy of Turbulence Training for 50% off today:


And soon you'll have the TT Transformation program too.

PPS - Craig promises that the TT Transformation program will be out by January 15th, 2010...

...just in time for you to use for the 7th TT Transformation Contest where you could win up to $1000 just for losing your belly fat.

Find out more when you become a TT Member today.

But hurry, the 50% Turbulence Training sale is only available until Friday, January 1st.

Friday, December 25, 2009

4 Common But Useless Fat Burning Exercises

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.

Here they are...


      USELESS EXERCISE 1: Walking Dumbbell Lunges


Okay ladies, this one is for you... although 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 to perform lunges:  On a Smith Machine, with pretty heavy weights... one leg at a time. Do 2-3 sets, or do them in the 7 Minute Body-style workout fashion. 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: ----- >


      USELESS EXERCISE 2:  The Sit-up


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?

Jon Benson never trains his abs more than 3-5 minutes. Today his ab workout took 3 minutes and 12 seconds to complete. And he states that his abs are sore!

But without the nutrition plan, forget it... he'd never SEE his abs at all. He'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 Diet plan, found here: ----- >

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.


      USELESS EXERCISE 3:  The Bench Press


Jon Benson  states, “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.


      USELESS EXERCISE 4:  Most Cardio Exercises


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.

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

Enjoy your holidays!

Arthur M.

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

Monday, December 21, 2009

Fat Burning Cardio Workout Secrets

If you're spending 30-45 minutes a day on the treadmill, or gauging the quality of your workout by how many calories the elliptical machine states that you've burned, then I have bad news for are slowing your fat loss results considerably.

Just say NO to cardio.

If you do, you can end up like these fat loss success stories:


The quickest way to burning fat is not to work out in the "fat burning" zone or to do endless amounts of long, slow, boring cardio, but instead to ramp up your workout intensity.

And the most proven way to do that is with short burst exercise in the form of interval training. That's the cardio secret to getting more results.

With interval training you'll do short burst exercise for 30-60 seconds followed by 60-120 seconds of light recovery.

It's that simple. 

In the case of 30/60 for example, you would do 30 seconds of burst exercise followed by 60 seconds of light activity and repeat that up to six times.

This type of interval training is perfect when added to your Turbulence Training resistance supersets and you'll transform your body, just like these fat loss contest winners:


Who knows, it might even be you who wins the $1000 grand prize in the 7th Turbulence Training Transformation Contest that starts on Sunday, December 27th, right after Christmas.

In the meantime, get inspired by these amazing men and women and get ready to use the interval training cardio secret to burn fat in 2010.

Arthur M.

PS - The 7th TT Contest starts on Sunday, December 27th.

It starts right after Christmas, and it could be your chance to win $1000 just for losing your belly fat and transforming your body.

Monday, December 14, 2009

Top 5 Holiday Fat Burning Gifts

With Christmas gifts and New Year's Resolutions only a few weeks away, fitness and fat loss expert Craig Ballantyne sent me his top 5 gift suggestions to share with you.

It doesn't matter if you're buying for someone or if you want to know the best fitness gifts to ask for, Craig has the 5 best fitness present suggestions.

#5 - A kettlebell

With a kettlebell, you can burn calories, do intervals, work your abs, build strength, and completely sculpt your body. Beginner women should start with a 12-18 pound kettlebell while beginner men can start with an 18 or 35 pound bell.

#4 - A blender to create delicious blender drinks and meals

For about $60-$100 you can get a machine to blend up fruits, veggies, nuts, protein powder, and seeds to create a nutrient dense complete meal to overcome busy mornings or to create the perfect snack or dessert. Once you get started "blending your nutrition", you'll be amazed at what you can create.

#3 - A Gymboss Timer

This little timer allows you to set two different intervals and will alert you when each interval is up. It's a cheap - $20 - tool that will help you organize your workouts and maximize your results.

#2 - A Stability Ball

The stability ball is one of the most versatile fitness tools, and it allows you to exercise your abs and back of your legs better than any bodyweight only exercises.

#1 - The Turbulence Training Fat Loss System

With Turbulence Training for Fat Loss you can lose fat and sculpt your body in the comfort of your own home, without doing long, slow, boring cardio. It is a proven, guaranteed program that will help you lose belly fat and get a lean, hard, flat stomach.

This is the #1 home workout and perfect for your New Year's fat loss program, especially if you hate going to busy gyms.

Plus, you can even try out Turbulence Training for less than the price of a giant, fancy coffee at Starbucks.

Click here to give Turbulence Training a 21-day try-out for less than 5 bucks:


And remember: This program is guaranteed to work for you. You have nothing to lose - and it is the perfect program for anyone in your family or group of friends who loves to workout.

So those are the 5 best fitness presents you can give - or receive - this year.

Merry Christmas and Happy Holidays!

Arthur M.

PS - Don't miss out on your chance to use Turbulence Training to win up to $1000 cash in the 7th Turbulence Training Transformation Contest that starts on Sunday, December 27th.

Click here to get ready to get started with Turbulence Training:


More details on the 7th Transformation Contest coming soon!

Thursday, December 3, 2009

How To Keep From Gaining Weight When Injured

What do you do if you were just making great progress in your training and then all of a sudden you get an injury? Let's say that you lost a ton of weight, were getting really excited and then you develop shin splints or perhaps you twist your ankle. Are you doomed to put all that weight back on because you can not do cardio any more? What are your options?

You can read the rest of this article or view it (pretty much word for word... almost  in the video below.

I think this is just a case of thinking that there is only one way to tackle a challenge. Most people think that in order to lose weight or better yet "fat" to be more accurate, that you need to do cardio. They think you need to run, bike or get on the elliptical machine every day in order to stay lean.

While doing lots of cardio will burn calories and it works for a lot of people, I do not even think it is the best way to lose fat or keep it off any way. Cardio is just a little tool you use to help the process along.

Now let me explain that a bit.

All that is needed to lose fat is to speed up your metabolism, burn off excess fat tissue and keep from putting more on. So how do you do that?

You speed up your metabolism through intense exercise. My choice is resistance training at a fast pace. Having said that though, most people gravitate to slow steady state cardio. Why? Because it is easier and hurts less.

How do you burn off excess adipose tissue or fat? The same way you speed up your metabolism. They are two sides of the same coin. Once your metabolism is sped up, and you are not exceeding your daily caloric intake, then you will start burning off the excess fat you are storing on those thighs and abs.

How do you keep from putting more fat back on? By watching your food intake along with the above two mentioned factors. Now most people think they are watching what they eat and maybe they are. The thing is though that the lens they are looking through is distorted. They think they know right from wrong but they don't. The information that they are following in order to do things correctly is really tainted with misinformation that usually comes from sales and company marketing campaigns that are done to increase the bottom line.

But that is another whole article.

So back to the main question. "What do you do to keep the weight off after getting an injury that keeps you from doing cardio?" Eat right and train intensely with face paced resistance training or circuit style workouts for the upper body.

Here is a great example of what I mean in my 24 HOUR JUMP START WORKOUT ROUTINE.

Tuesday, December 1, 2009

How to Spot Reduce and Burn ONLY the Fat Off Your Stomach...

By Nick Nilsson

I'll share with you my top-secret technique for burning ONLY the fat off your stomach. This is spot-reducing at its can even apply this technique to ANY other specific areas you want to tone up!

Yep, it's exciting and I know you're curious so I'll get right into it!

To perform this technique, you're going to need a roll of duct tape, 3 double cheeseburgers, a set of jumper cables and a housecat...

Ok, you're going to hate me for this...

The truth is there IS no top-secret technique for spot reducing and burning only the fat from your stomach. I made that headline up in hopes that you would at least read far enough into this article to learn the TRUTH about how your body burns fat and WHERE it burns fat from (and I'll try to keep it entertaining so you actually want to read the whole thing :) ).

And honestly, this type of question is one of THE most frequently asked questions I've gotten in all the years I've been answering questions online...

"How do I get rid of fat from just my [insert area here]?"

Bottom line is, you can't. And even those stupid creams and lotions won't do it (one of these days I swear I'm going to get one of those creams and put it only on the left side of my abs and not the right and see what happens...I'm sure I'll have a ripped 3 pack within days).

To lose fat from any one specific place in your body, you're going to have to lose it from EVERYWHERE ELSE, too. There's really no getting around it.

I like to use the analogy of a swimming pool (I "borrowed" this one from fat-loss guru Tom Venuto)...

When you're filling up a swimming pool (the pool is your total amount of body fat), the deep end fills up first, right? Then the shallow end fills up as the water level rises.

Generally speaking, the deep end can be compared to the areas where you put on fat FIRST. The shallow end is where you put on fat LAST.

When you go to lose fat, look at the swimming pool again...when you drain the swimming pool, you can't drain water from just the deep end! It drains from the whole pool at once...the shallow end shows it first, THEN the deep end last.

So basically (and fairly depressingly!), the fat you want to get rid of FIRST is the fat that's going to come off pretty much LAST. To burn just stomach fat (or thigh fat or back fat), you'd have to figure out a way to defeat the entire system your body uses to store fat.

Sticking a vacuum into your belly with surgery is one way to do it - taking useless pills like Acai Berry definitely WON'T do it, no matter how many "simple rules" you follow (in that case, the simple rule is "give us all your money so you can't afford food anymore" - I guess that one actually WILL work).

And that's not even all your options for losing stomach fat...

1. Starvation dieting - this is THE best way to lose weight...of course, it'll be mostly muscle, which will send your metabolism into a nosedive, which will make it harder to continue to lose weight, which will make it easier to REGAIN weight, which will keep that lovely stomach fat firmly where you left it, even though the precious scale shows a smaller number...oops, somebody changed the calibration on actually weigh more now...never mind.

2. Diet pills - pretty much all of these will work for you, especially the ones that say you can eat anything you want and still lose weight (just make sure you're never more than 15 feet from a bathroom). You know the manufacturers are only interested in your success and well-being, after all! And don't forget, the heart is a muscle and the faster it goes, the more calories you burn, right! Who wouldn't want to have their heart-rate up in the "training zone" while they're about efficiency!

3. High Impact Aerobics For Beginners - the good news is, soft tissue injuries require a LOT of calories to heal up, so bust out those Step Tae Bosu Dance tapes and go nuts!

Okay, let's move on to some of the more "radical, unproven" stuff ;)...

1. Eating natural, wholesome foods - what a crock! The only thing anybody has ever lost from eating this garbage is fat. Oh wait...

2. Weight training - even more useless than good nutrition, weight training is something to stay away from. All it will do is build muscle and increase your metabolism. Total B.S. Same with interval's the worst.

3. Supplementing with multivitamins, minerals, fish oil and protein - I know...I can't make this stuff up! Some people actually USE these things to support their nutrition while eating natural foods and training with weights for fat loss. I guess their quack doctors wouldn't write out a prescription for Orlistat or Xenical or Gottapoopital.

So bottom line, fat loss isn't rocket science...just don't eat anything, take a lot of pills and thrash around for hours on end until you hurt yourself.


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 16 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 "The Best Abdominal Exercises You've Never Heard Of" all available at He can be contacted at

Friday, November 27, 2009

Will Fruit Make You Fat?

By Nick Nilsson

Learn the truth about it the diabolical diet-killer it's sometimes made out to be or is it just fruit and actually pretty good for you?!

The answer to the question of whether fruit can or will make you fat isn't as simple as yes OR no...because the answer is yes AND no.

Sound confusing? It's not so bad!

There have been studies done on fruit sugar (fructose) and how it's metabolized in the body and liver, which I'll get into in a bit, but I'm also going to talk about fruit from a practical standpoint.

First, here is why it WON'T make you fat...

Fruit is a fat-free (with rare exception, like avocados) and fairly low-calorie, high-fiber food. It's going to be hard to eat ENOUGH fruit to result in an excess of calories, resulting in noticeable fat gain...hard, but not impossible.

You would have to look long and hard to find somebody who ate a lot of fruit and had gained a lot of fat because of all the fruit they ate. Fruit roll-ups, fruit juice (with 10% real juice), Fruity Pebbles and Froot Loops...maybe not so hard, though I do have to say high fructose corn syrup is NOT a fruit just because it has the word "fructose" in it, so that doesn't count.

And I don't know about you, but I have yet to hear of somebody sitting down in front of the television and not realizing they ate an entire bag of apples or saying their doctor told them they need to lay off the bananas!

"Real" fruit actually contains a lot of water, nutrients, fiber, etc...healthy stuff...stuff your body NEEDS. It's generally when we start mucking around with fruit that we start to run into problems.

In the words of Homer Simpson..."This jelly donut has purple stuff in it. Purple is a fruit."

That being said, there ARE metabolic issues with fruit and fat.

Yes, it IS true that the body has certain limitations processing fructose (the type of sugar found in fruit).

Fructose can only be stored as glycogen (glycogen is the carbohydrate storage molecule in the body) in the liver, not in the muscles. Muscle cells lack the proper enzymes to convert fructose into this storage molecule.

So that leaves the liver for storage...

When liver glycogen levels are full and your body can't store any more carbs in the liver, fructose IS easier for the body to convert into fat than other carbs because of its molecular structure.

This fat is NOT immediately converted into bodyfat, however. It becomes free fatty acids circulating in the bloodstream. If they're not burned, they CAN be stored as bodyfat.

But the OTHER good stuff you find in fruit, notably the fiber and vitamins and minerals, outweigh the "dangers" of storing a little extra fat.

And here's the point that a lot of people miss, especially when they hear that fruit has the potential to work against fat loss when on a diet...

If you're dieting, you should be in a caloric deficit. This means that your liver glycogen levels should very RARELY be full. You're in a deficit after all!


1. The fructose should have little chance of being converted into fat.

2. If some excess fructose IS converted to fat, chances are good it'll be USED by the body soon after being converted to fat because you're in a caloric deficit.

Granted, just like ANY other carbohydrate, if you eat too much of it, it can be stored as fat. If you're a competitive bodybuilder peaking for a competition, you MAY have to watch your fruit intake to be sure you come in at your leanest.

But for the average person looking to drop bodyfat, fruit is not something I would be too worried about (unless you're on a low-carb diet, in which case you're watching ALL carbs anyway).

I would be FAR more concerned about a person drinking too much of that diet soda garbage while dieting before I'd even be slightly concerned about them eating an apple.

Bottom line, my stance is this...DO NOT feel guilty about eating fruit, even while dieting. Treat it as you would any other food with calories in it and simply be aware of your intake because ANY food has the potential to make you fat, especially if you eat it when your body doesn't need any more calories for that day.

If you want to minimize the impact of fruit on your fat-loss diet, eat it in the morning when liver glycogen levels are naturally at their lowest point. This will help ensure fructose won't be converted into fat.

Honestly, there are MUCH more important things to worry about when it comes to fat loss...your training and overall nutrition are much more important than worrying about eating too much fruit.


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 18 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 "The Best Abdominal Exercises You've Never Heard Of" all available at He can be contacted at

Thursday, November 26, 2009

Damage Control For Holiday Eating "Accidents" (Part 2)

By Tom Venuto 

It's lunchtime, and you're trying to decide what to make today. Normally, you would have your regular chicken salad with mixed nuts, but today is different. You're going to a party in the evening, and even though you're not quite sure what to expect, you know there will be a ton of food in an atmosphere of very little restraint. You decide that it's probably best to eat a lighter lunch than usual, to prepare for the evening calorie-surge. 

This is commonly known as “banking calories” which is analagous to saving calories like money because you’re going to consume more later.

I usually do not recommend this. Here’s why:

If you skip meals earlier in the day to “prepare” (bank calories) for a big feast at night, you are thinking only in terms of calories, but skipping meals is also depriving yourself of protein (amino acids), carbohydrates, essential fats, vitamins, minerals and other valuable nutrients that come from healthy food, as well as the small frequent meals which help control your appetite, stabilize your blood sugar and provide a steady flow of amino acids to your muscles. Skipping breakfast is especially detrimental.

Not only that, but eating less early in the day in anticipation of overeating later in the day is much more likely to increase your appetite, causing you to binge or eat even MORE than you thought you would at night when the big meal does arrive.

In fact, eating healthy, high fiber and lean protein food, as usual, earlier in the day is likely to make you LESS hungry for the holiday party meal and you’ll be more likey to eat only a harmlessly small amount of “party” foods.

I dont like the concept of “banking calories” if it means skipping meals or if it’s used as justification for binge eating.

Even if it worked the way you wanted it to, the starving and bingeing pattern may cause more damage than an occasional oversize meal, even if only on a psychological level. Some dieticians might even argue that this kind of behavior borders on disordered eating.

A better approach is to stay on your regular menu of healthy foods and small meals through the entire day - business as usual - and then go ahead and enjoy yourself at your party by treating yourself to a SMALL amount of “BAD” food.

This is supported by the 2nd Corollary of the law of calorie balance:

“Small amounts of ANYTHING - even junk food- will probably not be stored as fat as long as you are in a calorie deficit where you are eating fewer calories than you burn.”

It should be a big relief for you to know that when you’re at a party, a banquet, dining out or eating at a relative’s house for a special occasion, you can eat whatever you want with little or no ill effect on body composition, as long as you respect the law of calorie balance ans as long as it is done infrequently.

However, you CANNOT starve and binge and expect not to reap negative consequences.

If you sincerely want to burn fat and be healthy, then you have to have the discipline to stick with your nutrition plan consistently and control your portion sizes.

Train hard and expect success,

Fat Loss Coach 

To learn more about burning fat naturally in a healthy, sensible way, then be sure to take a look at Burn The Fat, Feed The Muscle

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:

*FREE* download about to expire...

Are you interested in using your FAVORITE foods to LOSE fat over the holidays this year?

Then you need to make sure to download Joel Marion’s *FREE* Holiday Fat Loss Black Book report before the page gets pulled tonight at midnight.

Only a few short hours remain to get your hands on 17 different, easy-to-implement holiday weight loss strategies – all 100% F.R.E.E.

Download it here at no cost:


I hope you enjoy this freee report as much as I did.

Get it here: <------- Last day to get it F.REE

Talk to you soon,

Arthur M.

Wednesday, November 25, 2009

Damage Control For Holiday Eating "Accidents" (Part 1)

By Tom Venuto

We've all been at the holiday get-togethers, and have quickly devoured something devilishly delicious with little thought. Some feel little shame for eating a cake or drinking half the bowl of punch, but others find themselves feeling guilty afterwards and can't help but think, "oops, I shouldn't have eaten that." I have to admit I do get a little chuckle out of the “accidental” part! Do you ever really “accidentally” eat anything? I think we are all responsible for everything we eat and how much we eat and until you consciously realize and accept this, and take the time to do some proactive meal planning, you will probably continue to have lots of “overeating accidents!”

After you overindulge, I definitely do NOT recommend skipping your next meal or skipping meals the next day to make up for it. I usually don’t even recommend cutting back either, although there may be exceptions where you could manipulate your meal size or macronutrient composition.

I generally recommend returning immediately to your “regularly scheduled meal programming,” because this continues to encourage the maintenance of positive habits such as eating 5-6 small meals every day.

I do suppose whether you cut back could depend on whether you’ve been on low calories a long time, how lean you were already, and on whether you were in a caloric deficit already. If you were in a calorie deficit for the day, then the extra calories might only bring you up to maintenance, not “over” your daily limit, which might not be as damaging as if you were in a calorie surplus.

If you were already very lean or had been dieting strictly for a long time (as in a bodybuilder coming off a competition), a large meal or entire high calorie day might not have any negative effect either. Your metabolism has a way of slowing down if you keep your calories too low 100% of the time.

With occasional (planned) higher calorie days, you’d be using the BURN THE FAT “zig-zag” or “cycling” principle, so eating more in this context can be a positive thing. (Note: You can learn more about this technique in the BURN THE FAT program at However, there’s a big difference between a planned “cheat meal” or a planned high carb, clean food “re-feed” day and a binge on junk food. Regardless of total 24 hour calorie intake for the day, you could still store body fat after heavy eating if it’s done at certain times and in a certain metabolic state.

Although I do prescribe calorie levels based on daily (24 hr) needs, I believe you should also pay attention to 3 hour “windows” when you’re thinking about adjusting your caloric intake. Calories and macronutrients (protein/aminos, carbs/sugar and fat) are partitioned into glycogen, muscle or fat tissue or burned immediately depending very much on present moment energy and recovery needs and on what’s going to happen over the next 3 hours or so as the food enters your system.

So, if you’re going to be plopping down on the couch to watch football games for the rest of the day and night after that big holiday meal, beware - you might just want to cut back on that next meal a little, especially starches and sugars.

Bottom line: It’s okay to eat small amounts of your favorite junk foods once in a while as planned “free meals,” and it’s a good idea to eat more in general from time to time to keep your metabolism humming along. However, your best bet if you’re really serious about fat loss is to avoid huge meals and avoid bingeing in the first place. ALWAYS practice portion control - even on holidays.

If you ever do slip, don’t beat yourself up, just get right back on the wagon with your next meal and remember, the past is behind you and today is a new day.

Your friend and coach,
Tom Venuto, CSCS, NSCA-CPT

P.S. If you’re interested in burning fat naturally in a healthy, sensible way, then be sure to take a look at Burn The Fat, Feed The Muscle - it’s the best place to start your journey:

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:

Tuesday, November 24, 2009

Cheat Your Way Through the Holidays? (YES!)

Over the past few weeks I’m sure you’ve been hearing a ton about my good friend and diet “guru” Joel Marion’s re-release of the Cheat Your Way Thin program for the holidays, and how you can actually LOSE weight this holiday season by strategically enjoying all your favorite holiday foods.

Well, the wait is over! The CYWT Holiday Edition is now ready to go – on sale TODAY (at less than half price via this exclusive invitation), November 24th, 2009!


WARNING: The less than half price sale will be live through Thursday, but you’re going to want to make sure you grab your copy *today*, and for two reasons.

For anyone who orders today (Tuesday), and today only, you’re going to get not one, but TWO special bonuses that no one else will get:

1. Bonus #1: A 90-minute Q&A coaching call with Joel AND fat loss expert Vince DelMonte. Vince just used Joel’s exact program to drop down to an all time low 5% body fat for his upcoming photo shoot in the Dominican (while eating WHATEVER he wanted every 5th day), and both he and Joel will be hosting a 90-minute Q&A call exclusive to those who order today, and today ONLY.

2. Bonus #2: A 20-page PDF of a recent (never published) interview that author Tom Venuto conducted with Joel, *grilling* him with his toughest questions, causing Joel to dig deeper into the science behind the Cheat Your Way Thin program than he ever has before, revealing a slew of new, powerful, never-before-seen information. It’s called “The Leptin Chronicles” and if you’re serious about dropping body fat FAST this holiday season, you’re going to want to get access to this interview by acting today. <== Get Both Bonuses (Today ONLY)

Now, in case you’ve missed out on the ridiculous buzz that literally everyone all over the internet has been talking about for the past two weeks, Joel’s program, based on 6 years of his own research, SHOWS you exactly how you can use your favorite foods to “trick” your body into losing fat faster.

And that’s NO joke. Just click on the “research” tab at the site and you’ll see that there’s enough medical research to back up this program 100 times over (actually, it’s 308 studies worth).


And if that’s not enough to convince you to act today, he’s also including a KILLER bonus for the holidays (and this is *really* cool):

The Strategic Holiday Cheat Calendar – With this calendar, Joel has mapped out every single day of the next 6 weeks (from Thanksgiving through the first week of January) with each and every holiday reserved as a Cheat Day. And then he shows you exactly how to structure the rest of the program around each holiday cheat to maximize fat loss more than you ever could by "dieting" or depriving yourself.

Essentially, it’s a complete blueprint for you to lose up to 21 lbs of blubber this holiday season (while everyone else GAINS those same pounds) without ever missing out on a single holiday meal, party, or dessert!

Oh, and did I mention that the program starts with your first BIG Cheat Day – Thanksgiving! <== Go Now!

If you’re ready to cheat your way through the holidays this year while being AHEAD of the game (with the easiest, most effective, and fun method possible) come Jan 1st, then you need to get over to the site and reserve your copy of the full Cheat Your Way Thin system (and the holiday bonuses) today.

Remember, both fast action bonuses are for individuals who invest in the system today ONLY.

Don’t miss out (and please, DON’T get stuck paying full price):


Here’s to easily losing weight this holiday season!

Your friend,

Arthur M.

P.S. Why are you still reading this?! Go now!


Monday, November 23, 2009

3 Secrets of Your Fat Burning Holiday Plan

If you want to do the impossible and LOSE fat over the holidays, then this is going to be the most important fat burning tips article you ever read.

Losing fat and keeping the weight off over the holidays is easier than you think. And I'm going to show you exactly what you need to do to lose fat while enjoying yourself at big meals and parties over Thanksgiving, Christmas, and New Years.

There's just 3 simple steps you need to follow.

1) You need to plan out your reward meals in advance. Remember, it is a big psychological boost to your fat loss program if you can still enjoy your favorite foods while transforming your body.

So here's what you need to do. Simply grab a calendar and mark off the days when you have a big meal planned. Don't forget, you get at least one meal per week when you can have whatever you want.

That means you can mark off Thanksgiving Thursday, and then your work holiday party, then your family Christmas dinners, and any other event you have planned. Once per week you get to reward yourself for doing such a great job with your program. So enjoy!

2) The second thing you need to do is plan out your fat burning exercises sessions in advance, so you know exactly what you need to do in order to free up more time for holiday parties, shopping, and merry-making.

Remember, you don't have to do long, slow, boring cardio if you want to lose stomach fat. In fact, you have to do just the opposite. You need to cut your workout time, cut the time you spend at the gym, and just say NO to cardio and crunches. Both are a waste of your time - and that's my Christmas gift to you - never having to do those silly exercises ever again.

Switch to the simple, bodyweight and home fat burning exercises in the Turbulence Training system. You'll love how you can burn fat in the comfort of your own home in just a few short minutes each week.

3) Stay strong with social support. Now more than ever is the time of year when you need to spend time with your social support group. Make sure you are still checking in on the Turbulence Training member's forum to get help and support on sticking to your fat burning plan over the holidays. You'll get help from others all over the world to lose fat while everyone else at work gains weight.

So that's all you have to do...just follow that simple 3-step plan of reward meals, planning, and social support, and you'll lose fat over the holidays.

With today's special offer, you can try out the Turbulence Training Fat Loss System for only $4.95 for the next 21 days.

Click this link to try out Turbulence Training today:


To your fat burning success over the holidays,

Arthur M.

PS - Don't forget...

The Turbulence Training System has a 60-day guarantee. If you aren't 100% satisfied, just let Craig Ballantyne know and you'll get every penny back.


Wednesday, November 18, 2009

Tom Venuto's Holiday Fitness Challenge to You

By Tom Venuto, NSCA-CPT, CSCS

Every year as Thanksgiving gets closer, you’ve probably seen the depressing reports: “Most people gain between 5 and 10 pounds of body fat in the six weeks between Thanksgiving and Christmas.” I’m not sure if this worries you or not, but a lot of people are terrified about getting fatter in the next two months. They anticipate the workouts falling by the wayside and the holiday food calling out to them irresistibly, defeating even the strongest willpower. There’s good news and bad news about this.

Good news: According to the New England Journal of Medicine, the average amount gained is much more modest - just over a pound.

Bad news: A study by the National Institutes of Health found that this seasonal weight gain - even just a pound - is the kind of weight gain that most people don’t lose when the holidays are over; it simply adds to the “weight creep” that “sneaks up” on you as you get older.

People often wonder how it’s possible to wake up one morning at age 40 or 45 and “suddenly” they’re 30 pounds fatter - or more - than they were in college. Mystery solved.

Of course, some people really do pack it on over the holidays, but whether its a pound or ten pounds, did you ever ask yourself why does holiday weight gain happen at all?

In previous years, I’ve asked my readers and here are some common answers I was given:

Holiday Excuse Survey Says…

“I’m too busy over the holidays to work out as often as usual.”

“I’m more stressed over the holidays, and the food is there, so I eat more.”

“I have at least three parties to attend and then there’s Christmas and New Year’s, so it’s impossible to stay on a diet”

“No one can tell me not to enjoy myself over the holidays so I’m just going to eat whatever I want.”

These answers all have a few things in common:

“Either/Or” Thinking and “Reverse Goal Setting” Exposed

First, they assume that you can EITHER get in better shape OR enjoy yourself, but not both. Stated in reverse: You can either deprive yourself of holiday enjoyments or gain weight, but it has to be one or the other. The truth is, “either/or thinking” is neurotic thinking and a great killer of fitness programs.

Second, these are all excuses or rationalizations. “I’m too busy” for example, is always an excuse, because I have never known someone who was too busy to make time for his her highest life priorities. We all have the same amount of time - 24 hours a day – the real problem is, most people don’t make exercise and healthy eating a priority. And remember, words mean little. Actions reveal a person’s true priorities.

Third, none of these are the real reasons most people gain weight over the holidays to begin with. The real reason is because an intention was never set for the opposite: To get in better shape over the holidays.

Most people set a “goal” to get in worse shape over the holidays. It’s not consciously set, of course, as few people would intentionally set out to get fatter. They simply do it by default. In their minds, they accept that it must be just about impossible to stay in shape with everything going on over the holiday season, so why bother?

Rationing Lies For Holiday Failure

Once the decision has been made, then the rationalizing continues:

“Why should I deprive myself?”
“Family is more important”
“Worrying about diet and exercise during the holidays is neurotic”
“I don’t care if I gain a few pounds, I’m going to enjoy myself anyway”
“It’s only these two or three weeks that I let myself go wild”
“I’ll start the first week in January and lose the weight then.”

As a result of this “negative goal-setting,” they expect to work out less, eat more and gain a few pounds, and they don’t seem to even consider alternatives.

But what would happen if you…

SET A GOAL TO GET IN BETTER shape over the holidays?

What would happen if you decided that it was not an all or nothing proposition and that you could enjoy the holidays and all it has to offer and get in better shape at the same time?

And what if you decided that your health and your body were the highest priorities in your life, because you realized that can’t enjoy anything else in life, including family or holidays, if you don’t have your health?

Here’s what would happen: You’d get in better shape!

I’m not all that different from you just because I’m a bodybuilder and fitness professional. I have many of the same problems, concerns and struggles as you do. Although today I always get in better shape between Thanksgiving and New Year’s, that’s a result of a conscious choice, a close examination of my old belief systems and a lot of action. For me, it all started about eight years ago.

For most of my adult life, I wasn’t much of a traveler and I didn’t enjoy flying or staying in hotels. For one thing, I had so many business commitments in the East Coast health club business, that I seldom left town for long, as I had to “tend to the stores.” But I also had a belief that if I traveled, my workouts and nutrition would suffer. After all, “it would be hard to stick with my usual bodybuilding diet, and I wouldn’t have access to my usual gyms”, I told myself. For these reasons, I never did much travel..

Then I was forced to take some trips for business reasons. Predictably enough, my nutrition and workouts suffered while I was spending time in airplanes and in hotels. With my experience having confirmed my beliefs, I re-affirmed to myself, “See, travelling is nothing but a pain. You just can’t stay on a diet and training program when you’re out of town.”

After several more trips, I noticed that something very negative happened: I surrendered. I had resigned myself to “not bother” while I was on the road. I let my expectations create my reality.

But I didn’t let it go on for long. As soon as I became aware of what was happening, I decided that I wouldn’t tolerate it, so I challenged myself and my previous limiting beliefs. I asked myself, “Why the heck not? Why let myself backslide? Why even settle for maintaining? Why not challenge myself to improve while I’m traveling?” The answer was: There was no good reason, there were only excuses.

From that day forward, I set a challenge for myself…

To come back from every trip or vacation in better shape than when I left.

Of course there were exceptions, as when I went on a vacation for total R & R. But I never let travel get in my way again. I prepared food that I would eat on the planes so airline food was never an excuse… I usually chose hotels that had kitchens, so I could cook my own food. I went food shopping immediately after check-in. I wrote my training schedule and scouted gyms in advance… And I actually found myself training harder than usual.

No matter where I was training - it could even be some “dungeon” of a gym in the middle of nowhere - it didn’t matter because my mind was focused on improving and looking better when I came home than when I left. I had a goal to motivate me!

What do you think happened? It’s not hard to guess: I always came home in better shape than when I left.

Since then, my “travel challenge” has become somewhat of a ritual in my life. When I’m away from my “home-base” it becomes a “fitness road trip.” I search the Internet or yellow pages or ask locals to help me find the most hard-core gym nearby wherever I will be staying (Gold’s Gym works for me!) When I get there, I train every bit as hard as if I had a competition just weeks away. I look forward to it now. In fact, this is what led me to my “holiday fitness challenge” idea.

Like many people, I travel over the holidays, so I’m automatically in “travel challenge” mode at thanksgiving, Christmastime and New Year’s. But with the additional temptations and busyness that the holidays bring on top of the usual travel stresses, I saw fit to declare a new challenge: “The Holiday Challenge.” The difference was that for my “holiday challenge,” I pledged to not only to return home in better shape than when I left, but to enjoy the holidays to the fullest at the same time.

can you eat this

People who think I deprive myself to look the way I do would be shocked: I eat like a KING over the holidays including Pumpkin (or apple) Pie at Thanksgiving and OF COURSE my mom’s famous red and green Jell-O Christmas cake. Then on New Year’s I’m usually toasting champagne and having a blast with friends or family….

The difference is, I don’t eat like that very often.

Every other meal stays right on schedule and I work out hard and consistently over the holidays; I don’t let everything fall apart just because ‘tis the season.’

The idea that you can EITHER enjoy the holidays OR stay in shape - but not both - is wrong, it’s damaging and it’s limiting.

Life is not an either or proposition; it’s a matter of balance.

Success does not mean going to extremes. Success can be a simple matter of re-examining your beliefs, rearranging your priorities, setting goals, changing the questions you ask yourself and re-evaluating your expectations.

Your expectations will become your reality. What are you expecting? Are you expecting success? Are you expecting to be in better shape after holiday parties, celebrations, banquets, dinners, and desserts? If not, then why not? What’s preventing you from enjoying all of the above and still getting in better shape? Do you have a limiting belief which dictates that it’s one or the other? Could it be that you never set a goal, intention or expectation to do it? Could it be that you’re rationalizing or making excuses? If so, then I challenge you to change it this year.

As of this writing, there are less than two months until the end of the year. Why not see how much you can improve your physique over the holidays, without depriving yourself of any holiday enjoyments or festivities? Just step up your expectations. Step up your standards. Step up your nutrition. Step up your training. Step up your action. Step up and accept the “Burn The Fat holiday fitness challenge and see what happens!

That’s right… The First Annual Burn The Fat Holiday Fitness challenge contest is open from Wednesday November 18th to Wednesday November 25th.

Over the course of a “50-Day Burn” which spans all three major holidays - Thanksgiving (US), Christmas and New Year's - you'll have the motivation, the accountability and structured program to end the year strong, start the new year on the foot and possibly get in the best shape of your life.

Even better, you'll be able to eat delicious Holiday Food and enjoy yourself to the fullest at the same time because this is a lifestyle program which allows your favorite foods in moderation and balance.

And the best part of all: I'm sending the winners of the contest to Negril Jamaica to show off their new bodies on the beach in 2010!

Taking the Burn The Fat Challenge is simple. You can enter the contest two ways:

(1) Purchase the Burn The Fat e-book from or

(2) Join the Burn The Fat Inner Circle fitness support community ("contest central") at

You'll be automatically enrolled with either purchase.

Or, if you want ALL the contest details and the FULL list of prizes, visit the contest page at:

Train hard and expect success!

-Tom Venuto,
Author of
Burn The Fat, Feed The Muscle
Founder/CEO, Burn The Fat Inner Circle

About the author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” 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:

Tuesday, November 17, 2009

Get Leaner While Others Pack On Holiday Pounds???

A few days ago, fat loss author/expert Tom Venuto issued a bold challenge to hundreds of thousands of people...

Basically, he "called them out," (but in a motivating sort of way, that is).

Tom was making an announcement about a new type of fitness transformation challenge contest that will run - get this - through ALL the holidays:

Thankgiving (US), Christmas and New Years.

He actually suggested that now is the BEST time to transform your body and that procrastinating until New Year's is a pointless waste of time. If you wanted a better body, why wait, right?

He also said that he thinks its downright "neurotic" to believe that you can't get leaner AND enjoy holiday food at the same time.

According to Tom, that is a catastrophic form of "EITHER / OR THINKING" which leads many people to procrastination or self-sabotage.

You can read more of Tom's "call to action" here:

To say there was a "response" would be an understatement... Tom's blog had something like 500 comments on it when he first issued this challenge and he hasn't even opened the contest registration yet.

He also hasn't released the prize package list yet, but rumor has it, he is sending the overall winners somewhere tropical... a warm place to show off a hot new body in the
dead of winter! Nice.

But if it wasn't the prizes, what created all the buzz, then?

Well, Tom simply asked two questions in his challenge announcement:

(1) "Are you concerned about dealing with holiday food and drink temptations that might lead you to become one of the "holiday fat gain" statistics?"


hundreds upon hundreds of people raised their hands and said, "YES, I accept the challenge!"

It became clear that what people need more than "another diet program" is MOTIVATION....  INSPIRATION... and a REASON WHY to get up, move, and change the things
that need improving.

By providing a goal (a contest), a source of motivation (prizes and recognition), accountability (A forum with THOUSANDS of like-minded fitness enthusiasts to help you along) and expert advice (a place with coaching and education resources), THAT combination was the trigger that had so many people say YES to this challenge.

Maybe, if you too say "YES, I accept your challenge," a fitness competition during the holidays could be an event that not only keeps you from gaining fat from the season's indulgences, but could inspire and motivate you to achieve your best shape of the year, or even the best shape of your life.

I can tell you this: I've heard it myself from a lot of people; it's reward enough to get through the "holidaze" in better shape than you began them; winning would just be the icing on the cake.

I agree. And I believe you CAN do it NOW - DURING the holidays - while enjoying the food and festivities (with balance and moderation), and you will NOT be one of the  procrastinators who say, "I'll start after New Year's day."

Tom's Burn The Fat Inner Circle Will be "CONTEST CENTRAL"


He just opened up a new challenge forum where ALL contestants and members will converge to post their before/after results, post their journals and all support each other towards an incredible "50-DAY-BURN!"

If you want to be a part of online fitness history and become a contestant in the first-ever 50 Day Burn The Fat Holiday Challenge, you will be instantly eligible for the contest and get access to the challenge forum when you join the inner circle:


Another way to get started: Read (or Re-Read) Burn The Fat, Feed The Muscle.

If you don't have this ebook yet, this is the classic manual that many people call the "bible of fat loss" - it's a virtual roadmap for how to eat, train and get motivated to win a transformation contest or, simply get yourself in the best shape of your life

Get Burn The Fat =====>

Anyone who already owns Burn The Fat, Feed The Muscle is automatically eligible to enter the contest, with no other purchase required.

Registration for the contest will open at the Burn The Fat Inner Circle on Thursday, November 19th. There may be some restrictions and the contest is void where prohibited
by state or country law.

More details are coming soon.

you can read Tom's Holiday Fitness Challenge call to arms, and get on the notification list about the contest prizes, rules and instructions by visiting this page:

To your best body transformation, while enjoying the Food and festivities of the holidays at the same time!

Friday, November 13, 2009

The Perfect Kettlebell Training Diet

By: Craig Ballantyne, CSCS, MS

Kettlebell Training is a highly optimized way of burning fat fast, but without a proper nutritional diet, all the training in the world will do you no good.  So, what is the perfect diet to compliment Kettlebell Training you ask?

The honest truth is that there is no real “diet” that you should follow to get lean using kettlebell workouts.

Remember, the whole purpose of the TT Kettlebell Revolution is to help you simplify your lifestyle, and that includes your workouts and your nutrition.  It isn’t about measuring protein portions or referring to the glycemic index every time you think about eating. 

With that in mind, I recommend following an "un-diet", meaning eat whatever you want, whenever you want.

But, wait a minute!  That doesn’t mean loading up on pizza, fries, cake & beer all the live-long day.  (Although you should be able to enjoy these foods on occasion).

Eating “whatever you want” and still staying lean and in great shape means that 1) you need to have a good relationship with food and 2) you have to have a healthy consciousness towards food.

Let’s try to break down both of them…

Having a good relationship with food:

Over the summers when I was young, I used to work at a gym where one guy would consistently buy a case of tuna each week and store it in his locker. He wouldn’t touch rice (brown or white), pasta, apples (most fruits in fact) or any type of oil or fat.  Any time he would break down and have an apple or a piece of fruit, he would be enraged and upset with himself, feeling guilty that his will power had failed him.

This guy was in what he called a “cutting” phase. And he was clearly miserable.

Well, that same winter I quit the gym training job and the day I left, this same guy walked into the gym, about 20lbs heavier, with 3 bags of McDonalds and would devour Big Mac after Big Mac in the hopes of getting bigger (fatter).  The "cutting" phase was now apparently replaced with the “bulking” phase.

It was pretty evident this guy’s relationship with food was out of whack. And his systems were getting all messed up from “cutting” and “bulking” every 3 months.

Any time you eat clean and then decide to reward yourself with a piece of cake, and then feel guilty that you had the cake and went on to have the pie, cookies and ice cream … I’d say it was time to examine your relationship with food.

Having a healthy consciousness towards food:

This one is a little different, but equally important.

Let’s say we had 2 individuals - Peter and Joe - plan out their perfect day.

Peter's perfect day involves sleeping in until one, skipping breakfast and sitting around all day watching TV.  Later on, Peter invites some of his friends over to watch the game while they eat pizza & wings and drink some beers until they pass out on the couch until the next morning.

Joe's perfect day on the other hand involves getting up at 6 and meditating for an hour.  Then he enjoys a breakfast of eggs, fresh fruit and yogurt.  After that he takes his kids to school and then heads down to the ocean with his wife for their surfing lesson.  He and his wife then eat a lunch of fresh grilled fish and a salad by the beach. They head over to the gym to workout together and then they pick-up the kids and spend the rest of the night together as a family enjoying dinner and an evening walk.

Who’s got the healthier consciousness towards food and life?

Each of them mapped out their perfect day. The only difference is that Joe's consciousness of health (and food) is a lot healthier than Peter's.

So when I say that I eat “whatever I want”, it needs to be stressed that, more often than not, I don’t want the greasy, fried and battered stuff. It certainly wasn’t always like that. But now, being a little older, (arguably) a little wiser and knowing that there is always someone watching every decision I make (ie. my 4 girls), my consciousness of health has developed over the years.

Nowadays, I'm not craving McDonald's or wings, but instead, good, fresh food.

Mind you, I will enjoy some Buffalo chicken wings while watching a game or two (no beer or pizza though). And I loved it - the company, the experience – and most importantly, I didn’t feel guilty afterward.

So going back to the original question, “what diet should you eat when you’re on the TT KB Revolution“?

My answer, after you’ve examined your relationship with food and your consciousness towards health/food is…

Eat when you’re hungry.
Stop eating when you’re satisfied - not full, not “stuffed” - when you’re satisfied.
Train with intensity 3 times per week.
And Be Conscious and Enjoy the process.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit

Thursday, November 12, 2009

F.REE Holiday Fat Loss “Black Book” (ends soon)

For the next few days fat loss “guru” Joel Marion is giving away his brand new “Holiday Fat Loss Black Book” exclusive report for F.REE.

Yes, LOSE weight during the holidays.

No catch. No credit card info. Just flat out awesome fat loss information.

Download it for freee at: 

The page will be coming down in just a couple of days, so if you want to get your hands on this information for F.REE, make sure you visit the site right now. The link again is: <------- F.REE Download

You’ll definitely thank me for this one :-)


Saturday, November 7, 2009

5 Tips to Avoid Plateaus and Metabolic Slowdown

By Tom Venuto

QUESTION: Tom, Is it possible to not lose body fat because you're eating too little?

ANSWER: Yes and no. This gets a little complicated so let me explain both sides.

Part one of my answer: I say NO, because if you are in a calorie deficit you WILL lose weight.

Most people have heard anecdotes of the dieter who claims to be eating 800 calories a day or some starvation diet level of intake that is clearly in a deficit and yet is not losing fat. Like the mythical unicorn, such an animal does not exist.

Every time you take a person like that and put them in a hospital research center or metabolic ward where their food can be counted, weighed, measured and almost literally "spoon fed" to them, a calorie deficit always produces weight loss.

There are no exceptions, except possibly in rare diseases or mutations. Even then metabolic or hormonal defects or diseases merely lead to energy imbalance via increases in appetite, decreases in energy expenditure or changes in energy partitioning. So at the end of the day it's STILL calories in versus calories out.

In other words, NO - it's NOT your thyroid (unless you've got a confirmed diagnosis as such...and then guess what... it's STILL calories in vs calories out, you're just not burning as many as someone should at your height and weight).

One famous study that was published in the New England Journal of Medicine years ago proved this point rather dramatically. After studying obese people - selected specifically because they swore they were eating less than 1200 calories but could not lose weight - Steven Lichtman and his colleages at St. Luke's Roosevelt Hospital in New York came to the following conclusion:

"The failure of some obese subjects to lose weight while eating a diet they report as low in calories is due to an energy intake substantially higher than reported and an overestimation of physical activity, not to an abnormality in thermogenesis."

That's right - the so-called "diet-resistant" subjects were eating more than they thought and moving less than they thought. This was probably the single best study ever published that debunks the "I'm in a calorie deficit but I can't lose weight" myth:

Part two of my answer, YES, because:

1) Energy intake increases.

Eating too little causes major increases in appetite. With hunger raging out of control, you lose your deficit by overeating. This happens in many ways, such as giving in to cravings, binge eating, eating more on weekends or simply being inconsistent, so some days you're on your prescribed 1600 calories a day or whatever is your target amount, but on others you're taking in 2200, 2500, 3000 etc and you don't realize it or remember it. The overeating days wipe out the deficit days.

2) Metabolism decreases due to smaller body mass.

Any time at all when you're losing weight, your metabolism is slowly decreasing due to your reduced body mass. The smaller and lighter you get, especially if there's a large drop in skeletal muscle mass, the fewer calories you need. So your calorie deficit slowly shrinks over time as your diet progresses. As a result, your progress slows down even though you haven't changed how much you eat.

With starvation, you always lose weight, but eventually you lose so much weight/body mass that you can reach energy balance at the same caloric intake you used to lose weight on. You might translate that as "I went into starvation mode" which wouldn't be incorrect, but it would be more accurate to say that your calorie needs decreased.

3) Metabolism decreases due to adaptive thermogenesis.

Eating too little also causes a starvation response (adaptive thermogenesis) where metabolic rate can decrease above and beyond what can be accounted for from the change in body mass (#2 above). This is "starvation response" in the truest sense. It does exist and it is well documented. However, the latest research says that the vast majority of the decrease in metabolism comes from reduced body mass. The adaptive component of the reduced metabolic rate is fairly small, perhaps 10% (ie, 220 calories for an average female with a 2200 TDEE). The result is when you don't eat enough, your actual weight loss is less than predicted on paper, but weight loss doesn't stop completely.

There is a BIG myth about starvation mode (adaptive thermogenesis) that implies that if you don't eat enough, your metabolism will slow down so much that you stop losing weight. That can't happen, it only appears that way because weight loss stops for other reasons. What happens is the math equation changes!

Energy balance is dynamic, so your weight loss slows down and eventually stops over time if you fail to adjust your calories and activity levels in real time each week.

I teach a system for how to adjust calories and activity weekly using a feedback loop method in my Burn The Fat, Feed The Muscle program (more info from

So what can be done to stop this metabolic slowdown caused by low calorie dieting and the dreaded fat loss plateau that follows? I recommend the following 5 tips:

1) Lose the pounds slowly.

Slow and steady wins in long term fat loss and maintenance every time. Rapid weight loss correlates strongly with weight relapse and loss of lean body mass. Aim for one to two pounds per week, or no more than 1% of total body weight (ie, 3 lbs per week if you weigh 300 lbs).

2) Use a higher energy flux program.

If you are physically capable of exercise, then use weight training AND cardio to increase your calorie expenditure, so you can still have a calorie deficit, but at a higher food intake (also known as a "high energy flux" program, or as we like to say in Burn The Fat, "eat more, burn more.")

3) Use a conservative calorie deficit.

You must have a calorie deficit to lose fat, but your best bet is to keep the deficit small. This helps you avoid triggering the starvation response, which includes the increased appetite and potential to binge that comes along with starvation diets. I recommend a 20% deficit below your maintenance calories (TDEE), a 30% deficit at most for those with high body fat.

4) Refeed.

Increase your calories (re-feed) for a full day periodically (once a week or so if you are heavy, twice a week if you are already lean), to restimulate metabolism. On the higher calorie day, take your calories to maintenance or even 10, 15, 20% above maintenance and add the extra calories in the form of carbs (carb cycling). The leaner you get, and the longer you've been on reduced calories, the more important the re-feeds will be. (You can learn more about this method in chapter 12 of Burn The Fat, Feed The Muscle at

5) Take periodic diet breaks.

Take 1 week off your calorie restricted diet approximately every 12 weeks or so. During this period, take your calories back up to maintenance, but continue to eat healthy, "clean" foods. Alternately, go into a muscle building phase if increasing lean mass is one of your goals. This will bring metabolism and regulatory hormones back up to normal and keep lean body mass stable.

There is much confusion about how your metabolism, hormones and appetite mechanisms are affected when you're dieting, so this was really one of the most important questions anyone could have asked.

If this didn't REALLY click - then you may want to save this and read it again because misunderstanding this stuff  leads more people to remain frustrated and stuck at plateaus than anything else I can think of.

If you'd like to learn exactly how you should be eating to lose 2 lbs of fat per week, then visit

Train hard and expect success,

Tom Venuto,
Author of Burn The Fat, Feed The Muscle

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting:

Wednesday, November 4, 2009

28 day weight loss blueprint

I hope you read this before 1:00pm EST. Nutritionist Mike Roussell and Trainer Alwyn Cosgrove have lost their minds.

They are releasing a completely new 28 day weight loss blueprint today.

The kicker is that they are giving away f.ree mp3 players to the first 150 people. These are going to go fast.

Go here at 1:00pm EST today to claim yours:

If you want to lose weight this is one of the best packages EVER.

Don't take my word for it.

Check it out for yourself

Arthur M.

P.S. You'll be happy you got this


Tuesday, November 3, 2009

Top 10 Transformation Fat Loss Tips

A group of women dedicated to achieving their fitness and fat loss goals this fall just crossed the finish line completing the 12 Week "Get Back To Fit" Fall Transformation Challenge.

To help celebrate as well as motivate others to take action on their goals, these women made a list of their most helpful fat loss tips and strategies....

...actions taken to help lose 10-15 pounds, 3-5 inches off their mommy belly, skyrocket their energy levels and even wear a bikini for the first time with confidence.

These ladies have shared their Must Have Tips creating a "Top 10" list so you can give your fat loss plan a jump start and look your very best this holiday season!

Top 10 Transformation Fat Loss Tips

Don't wing it.

I would have given up if I was weighing myself every day! That is what sabotaged me in the past.

3. Social support is crucial.
If you don't have someone to cheer you on, it's going to be one hundred times harder than it needs to be. If I didn't have this support there is no way I would have finished.

4. Keep a DETAILED journal
And Be Honest - no sense fooling yourself.

5. Think positive.
Some days are harder than others; when you have a bad day, forgive yourself for the mistakes you made and move on.

6. Consistency.
In workouts, in eating, in all of it. Get back on the nutrition/workout wagon, even if you fell off one day.

7. Keep only supportive food in the house all the time, and make sure you eat enough of it.

8. Be teachable.
Don't ever think you know it all or know better.

9. Look for inspiration wherever possible.
Be an inspiration magnet! Reach out to your support system, get encouragement when needed, give it every chance you get, look for quotes, create vision boards, make a goals list of things that really get you excited and read it often.

10. Take it day by day.
12 weeks seems like a long time but in the end it totally flies! Take it one day at a time and you will be victorious in making it to the end!

We are after all in a fun journey.If there is ever a slip up, calm down , own up and get back up!

Congratulations to ALL the women who completed the 12 Week "Get Back To Fit" Fall Transformation Challenge!

VOTE HERE for the Yummy-est Fit Yummy Mummy!

Vote =>


Arthur M.

Monday, November 2, 2009

Fat Burning Abdominal Circuit Workout

Most people think abdominal workouts require hundreds of sit-ups and crunches. The truth, however, is that they are just a waste of your time, and in some cases, may actually injure your low back.

If you really want 6-pack abs along with a sculpted body then the most efficient and effective way of achieving it is through total body exercises.

In this workout you will be performing nine total body exercises in circuit fashion.  Therefore, each exercise will be performed back to back to back with no rest in between.

Start with kettlebell swings. These are 2-hand swings and you need to power up with the hips. Drive them back and power them back up.

Move immediately into extended pushups. Move your arms out in front of you as you lower yourself down and back up.

The next exercise is a stability ball pike. This is a more advanced version of the stability ball jackknife. Place your feet on the ball and your hands on the floor and pull the ball in as you push your hips up until you are in a pike position. Try to get your hips as high up as possible. If you are not very flexible, just do jackknifes in place of them.

Move immediately into stability ball back extensions. Plant your feet against a wall or something stable. Your chest is supported by the ball. Place your hands behind your head and raise yourself up and back down.

Next is a 1-arm kettlebell swing. Make sure you are driving back with your hips and back up. If you are more advanced, you can do snatches in place of the swings. Do all reps on one side and then do all reps on the other side.

Next you will do high rep close grip pushups. Tuck your elbows into your sides with your hands closer together as you move down and back up. Do as many as you can.

Move immediately into stability ball leg curls. Place your feet on the ball and bridge your hips up with your arms out to the side. Curl the ball in while keeping your hips up the entire time. Do 20 reps.

The next exercise is a stability ball rollout. Place the ball in front of you and start in an upright position, roll the ball out. Get a nice long stretch as you roll out and contract your abs when you pull it back in. If you have an ab wheel, you can use that in place of a stability ball. This is going to be harder than using a stability ball.

Finally, you're going to finish off preferably with a sprint as the last exercise. If you can't do sprinting, you can sprint in place or finish with burpees.

In most cases, although you aren't directly targeting your abdominals, you are still required to brace them which in turn indirectly works your abdominals for a powerfully efficient abdominal workout.  

If you want maximum fat burning results, switch from crunches and cardio to the belly fat burning Turbulence Training workouts: