Tuesday, March 31, 2009

Why fat women lose weight...and ALWAYS gain it back!

Something has been causing a stir in the weight loss industry the past few weeks.

A friend of mine, Laura Fenamore, says that what we believe about weight loss is ALL WRONG.

What's her solution?

Discover it here:


You know why I listen to Laura?

21 years ago she lost 103 pounds... and KEPT IT OFF!

Since then, Laura has been changing the lives of thousands of women by helping them understand that the REAL reason why they're overweight is because...


Weight Loss Is An Inside Job!


We're getting this all wrong... and paying the price.

We make external efforts to lose weight, when in reality being overweight and fat is an INTERNAL problem.

It's all in your thought process.

Laura does something magical...

She helps you find the thoughts that are causing you to be overweight and replaces them with NEW and EMPOWERING slim thoughts.

This makes you naturally and effortlessly make choices that the slim person inside of you wants to make... ultimately leading to that slim, fit, and sexy body you've always wanted!

Listen... if nothing else, PLEASE look at what Laura has been able to accomplish.

Just look at the photo of her 21 years (and 103 pounds) ago... and then the magnificent woman she has become:


You'll also discover how you can take part in Laura's once in a lifetime live training program, "Body Image Mastery."

She takes you by the hand through the same journey she went through, inside and out, teaching you the lessons she learned on how to transform your body and life forever.

This is unlike ANYTHING you've ever seen before...you owe it to yourself to check it out today!


Yours in health,

Arthur M.

PS- The only "catch" is that Laura is offering her personal support, so access to the program is limited... reserve your spot now!


Sunday, March 29, 2009

3 Keys to Losing Fat and Maintaining Muscle at The Same Time

By Brad Pilon, MS

There are three main keys to losing fat and gaining muscle. If you’re missing any of these you will most likely fail in your attempts to build a lean muscular body. So what are they?

1) Eat Less Calories than you burn off

2) Resistance Training

3) Eating enough protein to maintain muscle mass

That’s as short and sweet as I can put it.

Any diet can work as long as it gets you to eat less calories than you burn off. The key is to find a diet that suits your personality and your lifestyle. If you’re like me you don’t have time to spend on diet rules and focusing on good foods and bad foods, and what to eat and what not to eat, and meal timing and all of that.

The diet that will work for you will most likely be the one with the least amount of rules, or in fact no rules at all but rather just provide a guideline or two. For me that diet is Eat Stop Eat. It is the simplest nutrition program I have ever come across. There is only one guideline, and that is to take a 24 hour break from eating once or twice per week. That’s it, simple and effective.

This type of eating program might work for you, or it might not. You just have to try it first. As long as you can find a diet you can stick with for the long term you’ll be able to lose weight, the next key it making sure all of that weight comes from fat. This is where resistance training comes in.

You have to do some form of resistance training in order to maintain and build muscle mass while you’re losing fat. If you are following an effective diet without doing resistance training you could end up losing muscle mass along the way. If this happens you could lose body weight without actually improving the look or shape of your body.

Your actual bodyweight doesn’t matter as much as your percentage of fat. If you can lose 5 pounds of fat, but gain 3 pounds of muscle you will only lose 2 pounds of bodyweight on the scale, but you’ll look 8 pounds different. Even though 2 pounds doesn’t sound like much, the difference on your body fat percentage is the key.

This is why weight training is so important while dieting. Weight training is the best way to make sure you don’t lose muscle while you diet, this helps with overall health as well as improving the overall look and shape of your body. After all when you diet the goal is to show off the lean muscle that is under the fat.

The third key to building muscle while losing fat is protein. You have to eat just enough protein to make sure your muscles can grow. This is a controversial topic that many nutrition ‘experts’ still don’t agree on. But the bottom line is protein is your friend when it comes to building muscle and especially when you’re dieting.

Mix these three key ingredients together and you’ll have a potent fat loss and muscle building program that can transform your body in no time.

Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.

His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, visit http://eatstopeat.rxsportz.com

Saturday, March 28, 2009

5 Exercise Circuit for Fat Burning

You'll be shocked at how much work you can get done using this 5-Minute Workout featuring the "Big 5 Fat Burning Circuit" guide.

Here are the rules:

- Spend 30 seconds on each exercise (set a timer if possible)

- Do as many reps as you can in 30 seconds. If you can't go anymore,
just hold the exercise at the halfway point.

- Do not rest between exercises.

- Keep going till 5 minutes is up.

- Count your total reps and try to beat it in the future!

1) Bodyweight Squat
2) Kneeling OR Close-grip OR Decline Pushups
3) Reverse Lunges OR 1-Leg Hip Extensions
4) Spiderman Climb OR Mountain Climbers
5) Jumping Jacks

Print that out and do your workout anywhere you want!

For more of the "Big 5 Fat Burning Workouts", get the full program here for less than the price of lunch at Subway:

=> http://tinyurl.com/dnzday

A Company vs. A Movement

I can remember, with almost perfect clarity, what if felt like to release weight week after week after week when I was 24 years old. I had been obese through my entire childhood and as a teenager. I don’t have to tell you the pain that went along with being “the fat kid” – a lot of you either shared that pain, or share a different one, as we watch our own kids become part of the obesity epidemic and grow heavier and heavier. I often wondered why I had success at weight loss and so many others did not.

Ten pounds – twenty pounds – a hundred pounds – chances are that MOST of you who read this have struggled with weight loss, and the low body image and self esteem issues that go with it, for years of your life.

Since my early twenties that I haven’t worked to keep that weight off. My commitment to keeping my weight off is about self-love and self-care, not just about liking being thin. And to inspire others to discover their own bodies in a new way. That work became so important to me that I have become a well-known speaker and mentor in the transformational movement, and built two very successful companies to empower others. I am also privileged to have inspired hundreds of people to create permanent change in their lives with a NEW philosophy.

I share all of this because I know ONE thing above all others: I know that hating our bodies can never heal them.

However, something still needs to shift. For every one person who loses ten pounds, ten more are gaining it (or gaining it back). As Americans, we have literally shifted the scales of our lives toward obesity, diabetes, heart disease, poor self-esteem, low body image, and on and on and on. We need to shift those scales back. And so, I am making a shift in my own life to be part of that effort – that movement of the scales.

Our bodies are amazing. Have you ever been given any other gift that runs 24/7, works tirelessly without being taught, and will always provide a home for you? Your body will never turn you away – even after you’ve beaten it up, called it horrible names, degraded it, and even hated it. It will just stay there, supporting you endlessly. What lover would do that?

Yet women seem to find their bodies so unlovable. Skinny, fat, hairy, short—we call ourselves such unkind names. Every waking hour of our lives, we criticize and express frustration, displeasure and even hate. Why? Because our bodies are truly that hideous? Or is it just that it’s so much easier to condemn the problems that we face each day than to take loving responsibility to create change? Loving our bodies – ourselves – doesn’t have to be so hard.

Loving your body can be as simple as loving a single finger on your hand. When I began my personal weight loss journey, I could find nothing about myself to love. A friend suggested that I start with just one pinky. “You have to start somewhere,” she said. Twenty-one years later, that loving place to start has stayed with me, and I have discovered the joys of loving my entire body.

In response to the enormous lack of love and personal sustainability in our world and our bodies, I am starting a new journey. A Body Image Revolution. And I invite all of you who read this to join me, and to invite your own friends, colleagues and relatives to join also.

If you don’t think you could love your body, I ask you one question:

Could you start today by loving just one pinky?

To YOUR personal Body Image Revolution,

Laura Fenamore, CPCC and Body Image Mastery Mentor


On March 30, I will launch my Body Image Mastery Course and Community, “One Pinky.com.” Hold your space, this is going to be huge!


Thursday, March 26, 2009

3 Tips for Changing Your Mind in Order to Lose Weight and Gain Health

It feels like everywhere we look there’s another website, TV show, or life coach committed to helping others lose weight. You literally cannot turn on a news program or talk show and avoid the onslaught of weight loss experts, exercise regimens and “new” diets (can you say iVillage, O Magazine and Biggest Loser?). While the support of these programs (and the companionship and encouragement of the thousands who follow them – especially through the Internet) is phenomenal – it is NOT a magic bullet for obesity, eating disorders, and food addiction.

The REASONS we overeat, undereat, or otherwise hurt ourselves with food MUST be digested as well. We need to really look at WHY we hold onto our weight and not lose it, or lose it and immediately begin a quest to FIND it again. There are some great tips out there, but if you do not CHANGE YOUR MIND, you will, at the very least, face a very tough, uphill battle.

Like other professionals in my field, there are a million tips I can share about the mechanism of losing weight, but I have to tell you that the MOST important part of my personal weight loss story came AFTER I lost 100 pounds. It began when I had to acknowledge that I was still unhappy. I had lost 100 pounds, and then had to take an honest look at how I felt – and the lack of DECISIVENESS that still existed in my life. That was where my real healing began. For many (if not most) of us, that type of deep introspection must happen sooner, in order to clear away the clutter and begin (or continue) a great weight loss effort.

The truth is that NOT making decisions is a form of fear. (And in its own way, it is a decision to be paralyzed and avoid risk.) Decisions are scary; it’s that simple. It means that something will change. From the big things, like new jobs and new loves, to the small things, like redecorating – decisions mean that something will change. If you’re on a journey to release excess weight, either for the first time or the hundredth, that decision needs to begin and be empowered by changing your mind.

Tip #1 You are PERFECT. So how do we begin to fade indecisiveness and CHANGE OUR MINDS? We start with one simple and enormously powerful truth: You are wonderful, right now, exactly as you are. Yes, you may be on a journey to release excess weight (along with thousands of others), but RIGHT THIS MOMENT, you are perfect. How can that be true? How can I be perfect AND need to change? Well that, Virginia, is the miracle. We ALL need to change. It is the human condition. But we are all also perfect. The universe says so. Love says so. We only need to lay doubt and fear aside and see that simple truth to be empowered forward.

Tip #2 Choose and Rechoose. If you’re ready to choose and claim that perfect you and grab the power to move forward, you have to know that it’s a “choose and rechoose” decision. Life will get in your way. It’s that simple. You must be committed to choosing to lay indecision on the side every single morning (and maybe a hundred times a day). You must remove it like an old coat. You must be committed to that ONE action to begin changing your mind.

Use this meditation whenever you need to restart your commitment: Close your eyes and see yourself. You are standing in the room you are in. You are in a heavy old wool coat. It itches your skin. It smells old. It makes you sad. It seems to grow heavier by the moment – so heavy that you know you could not go very far in this coat. You see yourself from the outside and feel that coat around you from the inside. Now slowly, gently, take off the coat. Just lay it on the floor and step away from it. Stretch your arms wide and then toward the sky. Now stand up where you are, in real life, and stretch. You are freed from indecision EVERY time you do this exercise and do ONE thing to move forward (i.e., eat an apple, take a walk, call for support – remember, everything matters – every choice, every action).

Tip #3 Make a Decision to Get (and Give) Support – NO EXCUSES! Example A) Okay, not everyone can afford a personal body image mentor – but you MIGHT be able to afford a telecourse or a group seminar offered by such an expert. Example B) Maybe you can’t afford a gym – but you can probably afford a walking or hiking club (or START one!). Example C) Maybe you can’t find an hour a day to exercise – but you CAN steal three ten or fifteen minute breaks to do squats in the ladies’ room or walk really fast around your block three times. The point is that healing from the inside-out is definitely not one-size-fits-all, but there IS a perfect solution just for you – IF you will lay your fear and paralysis on the side and claim it.

So why the explosion in the weight loss arena? Because in our nation, right now, we have the highest level of overweight people in any place at any time in history. With all the abundance around us, we have made a decision (through indecision) to die. It’s that simple. To either drop dead from complications of obesity or choose to be trapped in the living death that food addiction and eating disorders cause. I do not share this with ANY judgment or arrogance. I have lived that way. And I have lived this way. Believe me, this way is better. Spend a few minutes today and just love yourself. Know that you are perfect and EMPOWERED to change. And then spend a few seconds and weigh your options.

I wish your lovable self a healthy, safe, fun, loving year!

Warm Wishes,



Wednesday, March 25, 2009

Are You Diet Ready?

For that matter, are you even exercise ready? Americans spend $61 billion supporting the weight loss industry but often fail because they are not diet or exercise ready. They may be sustaining the industry, but are they really supporting themselves in permanent change?

How many of us have homes littered with failed attempts at losing weight or attempting exercise plans guaranteed to take the pounds off and give us new bodies?

You know what I’m talking about:

  • the dusty food scale stored on the top shelf of your kitchen,
  • the specially designed measuring cups to count every morsel you’re eating,
  • cookbooks and low-calorie recipes torn out of magazines and piled in a drawer,
  • special elastic bands, so old that they’ve lost their elasticity,
  • that piece of equipment to shrink your abs, butt and core now draped with clothes in the corner of your room.

It’s embarrassing to look at this stuff because it’s a reminder of failure, a reminder of money spent and no results to show for it. How many of us will beat ourselves up today for failing and not being strong enough to lose weight or exercise? Ironically, this negative self-talk creates a negative state of mind which may cause us to eat more, to sit lumped in front of the TV or computer, and to comfort ourselves from the mental stress of defeat with other destructive behaviors.

It’s time to forgive yourself and realize that you simply were not ready for the changes you wanted and attempted to make.

How do you know when you’re ready? You are ready when you are willing to change the story about yourself that you have believed all your life up until now. It boils down to one fact:

Are you willing to create a new story for your life?

Forget the excuses, let go of the “shoulds,” move beyond the “if only’s,” and ask yourself this one question: Am I willing or not?

All the many things that go into any achievement can be reduced to one clear and simple factor. And that is: Am I willing?

When you are willing to do what it takes, you’ll find a way. When you are willing, though circumstances conspire against you, you’ll get it done anyway. When you’re truly willing, the problems have a way of being transformed into opportunities. When you’re really willing, the disappointments have a way of making you even more determined.

If you’re willing, that’s great – go for it with everything you have.

Yet if you’re not willing, there’s still a way to become so.

For those of you reading this that are unwilling and know it, consider it a gift. To be honestly awake to that fact is great news. There is hope. Step one is being aware that you are unwilling and seeking internal and external guidance to get you to willingness.

If you are aware of your resistance, then most likely you have the courage to ask for assistance. There are gifted people to support you through this journey. I know - I am one of them.

I have been where you are. Now being on the other side and looking back, I have so much love and compassion for wherever you are. More importantly, from this perspective, I see what is possible for you and know that, as you become more willing, doors will open and people will appear to guide you easily and effortlessly.

You don’t have to know the way or have any answers. You just have to take the first step!

Laura Fenamore has a free report and other resources about becoming diet ready at http://tinyurl.com/dzj3yx

Tuesday, March 24, 2009

Top 10 Diet Rule Experiment: How To Tell If a Diet Will Work For You

By Brad Pilon, MS

If you and I went to the local magazine stand and scanned the covers of the fitness magazines we would find dozens of ‘weight loss’ rules.

In fact we could spend the rest of the week reading magazines about the latest greatest weight loss tricks many of which may actually work for someone. But realistically there’s just no way you could actually follow ALL of them. So how do you know which ones are right for you?

The easy answer is you have to decide which rules fit best for YOUR life and then try to stick to just one or two that will make the most sense for you and have the most benefit.

This may be the first time in your life you become a scientist, and your experiment is you. Here’s what you do…

Browse any of the popular magazines, blogs, websites or anywhere you like to get fitness information. Read up on the diet and weight loss tips and tricks, these could be simple changes like not drinking calories, or a bigger philosophy like limiting the amount of carbs that you eat.

Make a top 10 list of diet strategies you’d like to try, and that sound doable to you. At this point add one new diet strategy to your life for two weeks. Record your bodyweight at the beginning of the two weeks and again at the end. If you haven’t lost any weight this strategy doesn’t work (for you). Discard it and move on to the next one.

This is the simplest way to tell if something will work for YOU. If the strategy you picked sounds like a good idea but seems too difficult for you to manage then it’s simply not a good fit for you in this stage of your life. If it worked for your friend but not for you that’s ok, there will be one that works just for you, this is why you make a top 10 list and try each of them, one at a time.

Let’s suppose you find one that works over a two week period and you don’t want to stop. That’s fine, just add the next one in the list, if you can handle more than one strategy at once more power to you and you’ll probably lose fat even faster. My guess is that sticking to more than one or two rules will be almost impossible, so it will be pretty easy to tell which strategy is really working.

For me the simpler the diet is the better, (which is the main premise behind Eat Stop Eat).

Even when you are following the Eat Stop Eat lifestyle you can still use the top 10-diet rule as a way to guide how you eat on your ‘eat days’.

The top 10 diet rule experiment is the fastest way to find dietary habits that work for you - after all you’ll never know until you try.

Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.

His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, visit http://eatstopeat.rxsportz.com

Monday, March 23, 2009

Snack Tips To Burn Fat

by Sean Barker

Here is the easiest way to keep yourself on track to eat healthy during those busy days.

Just look at your hand! That's right, you were born with the perfect diet reminder.

Count off each meal and snack on your fingers, 5 fingers (I know the thumb, but lets call it a finger), 5 food servings.

In order to keep your blood sugar stable and avoid going into starvation mode during the day, you need to eat 5 times during the day.

That of course includes your regular 3 meals of breakfast, lunch and dinner. But also, make sure to have 2 snacks, a small snack in between breakfast and lunch, and another snack between lunch and dinner.

This keeps things simple as most busy dads don't have the time or the drug enhanced metabolism's to be eating 6-8 MEALS a day like the "bodybuilding" magazines might tell you.

So here are some quick and healthy snack tips I like to use during the day.

Sometimes I feel like a nut!

I like to nibble on heart healthy nuts in between meal. I like the Walnut pieces that come in the resealable bag. Walnuts contain the highest amount of fat burning omega 3's. I also like Pistachios, as they take time to peel apart keeping you from eating too many too fast. Another great sources of healthy fats. Just make sure to get the natural nuts that are not fried in any vegetable oils or loaded down with salt. Check the ingredients and avoid any that has these listed. Also use your hand as your guide here as well and just take a small handful and put them away to avoid eating too much.

Protein Pudding

I love this high protein snack before bed or in the afternoon. I like to use a scoop of protein powder. Get a protein powder that has fast acting whey protein as well as slow digesting casein protein. This will satisfy you longer than just whey protein alone. The casein protein also mixes into a pudding a lot creamier and thicker. Take your favorite protein flavor and mix it with 1/2cup of PLAIN yogurt or cottage cheese. Add some fresh berries or slivered almonds and you have a great tasting dessert like snack.

Natures Snack

Fruit has been getting some bad rap lately regards to fat loss. When people start blaming fruit for getting them fat, I have to strongly disagree! Since fruit does contain some natural sugars people avoid it thinking that it will make them fat. I highly doubt that FRUIT is what is making people overweight these days. Yeah maybe if you eat a bag of apples a day on top of your current diet. But I don't think anyone eats that much fruit as most people hardly eat any. Grab an apple or orange or your favorite piece of fruit in between meals to nourish your body and actually help burn fat.

Learn the "The Truth On Fat Loss, How To Finally Lose That Beer Belly" in this FREE report from Sean Barker at http://dadfitness.rxsportz.com. Sean is a Certified Personal Trainer and a proud and busy Dad. Sean has been involved in the health and fitness industry for over 15 years and have appeared in High Performance Muscle Magazine, been on health and fitness radio shows and was selected as a sponsored athlete by one of the top supplement nutrition companies in the world. His popular Dad Fitness fat loss workouts have helped thousands of Dads around the world lose fat, gain muscle, and get lean in less than 3 hours per week. For more information on the Dad Fitness workouts that will help you burn fat without spending hours in the gym, visit http://dadfitness.rxsportz.com

Sunday, March 22, 2009

5 Excuses That Won't Fly in 2009

By Tom Venuto

It’s 2009. Your old excuses for not getting in shape won’t work. As Dr. Evil (Austin Powers) said, ZIP IT! I don’t want to hear them anymore! Read em’, then haul your excuseless butt to the gym!

1. I have no time.

According to a story in a recent issue of Men’s Health magazine, Barack Obama works out for 45 minutes a day, 6 days a week. Obama doesn’t just play basketball either. Our new president stays fit to lead with cardio and weight lifting. He also says he wishes he could train 90 minutes a day. Have you ever seen what the daily schedule of a U.S. president looks like? If the busiest man in the world can train every day for 45 minutes a day, then what’s your excuse? ZIP IT! You ain’t got one!

2. It’s too expensive.

Getting in shape certainly is expensive… if you keep wasting hundreds of dollars, month after month on worthless “miracle” weight loss pills, internal cleansing gimmicks and “magic” potions that all claim to make you slim. Deceptive advertising and slick marketing for bogus diet aids is more rampant than ever. 2008 was the year of the wu-long tea scam, the acai berry scam, and, of course, the ubiquitous “cleansing” and “detox” gimmicks . Unless you put on your critical thinking cap and learn to investigate before you invest, then you’ll get scammed by 2009’s flavor of the year as well. Your quest for those elusive “6-pack” abs will not only continue to be expensive, you’ll go broke. Walking, jogging, calisthenics and body weight exercises are FREE. If you want to know what’s really expensive, tally up the cost of legitimate expenses like natural food, gym memberships, fitness education, dumbbells and so on, and compare that to your doctor’s bill when you’re sick.

3. No one will support me.

Experts on social influence say your income will be approximately equal to the average of your 5 closest friends. Not only do I think that’s pretty darn accurate, I also believe that your health is your greatest wealth, and your physical condition will be about equal to the average of your 5 closest friends. It’s a real challenge to stay positive, focused and active when you’re surrounded by critical people and negative influences. However, in 2009, lack of support is no longer a valid excuse. Online social networking is exploding (check out Twitter and Facebook ) and more IN PERSON friendships and associations are being made from an internet connection than ever before. Training buddies can be found online. Connect with them. Mentors and coaches are easily found online. Hire them. Support forums have been around for years. Use them. No support from your current friends? Stop whining, start reaching out and go make new ones. In 2009, support partners and new friends are just a click away.

4. I can’t lose weight because of my genetics.

The marvels of modern medical and biological research are astonishing. Our top scientists have mapped the human genome! In the past few years, numerous genes linked to obesity have been discovered. However, the obesity epidemic we’re facing today has only developed over the past 50 years and genetic mutations that lead to serious obesity are extremely rare. Genetic predisposition only means that you have a tendency. It’s when the genetics meet lifestyle and environment that the genes express themselves. If you have a family history of heart disease, is it smart to smoke, eat junk, be a stressed-out, type-A maniac and a couch potato? Well of course not, and it’s the same with obesity. If you have a tendency predisposing you towards obesity, you’d better be the person doing the MOST exercise, not the least. You’d better be the person paying the MOST attention to your nutrition. You’d better be the person with the healthiest lifestyle. But unfortunately, it’s usually the opposite. Most people throw up their arms in frustration saying, “what’s the use, I was dealt a bad hand.” Sorry. That won’t fly in 2009. The latest research says genetics are a factor, but a tendency is not a destiny!

5. I don’t know how.

The lamest excuse of them all in 2009 is “I don’t know how.” NO ONE KNOWS HOW TO DO ANYTHING UNTIL AFTER THEY HAVE ACTUALLY DONE IT! Ponder that for a while. You don’t need to know how at first. To get started, you only need to know WHAT… what is the goal? Setting well-formed goals is the master skill of success. Not wishy-washy resolutions that have no resolve behind them, but real goals. In writing. With emotional ooompf! As you continue to affirm, visualize and focus on your goal with clarity, belief, and expectation, your new goal or intention will be received by your subconscious. Once a goal is accepted into your subconscious mind, your brain, being a goal-seeking mechanism, will turn on your attention filters to seek out all the information you will ever need to reach your goal. It will also turn on an infallible navigation system to guide you to your goal like a torpedo to its target. As your brain guides your attention, your direction and your behavior, you will discover that today, in 2009, there is more good information, coaching and instruction available than ever before. And when you’ve activated that “success radar” in your brain by setting goals effectively, it’s not as hard to find honest, accurate and helpful HOW-TO advice as you might think. In fact, you found this webpage, so you’re doing pretty good right now, aren’t you?

No more excuses. In 2009, remember my Body Fat Solution Creed: You can either make excuses or get results, but you can’t do both!

Your friend and coach,

Tom Venuto
Fat Loss Coach

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: http://burnthefat.rxsportz.com

Saturday, March 21, 2009

No Joke...100+ pounds lost and kept off for over 21 years!

Nope, "100+ pounds lost and kept off for over 21 years" wasn't a misprint and if you haven't heard about this yet, then definitely go check it out:

==> http://www.healthybiz2000.com/body.htm

Look, I was kinda skeptical when I heard about this – but the proof is in the "puddin!” You actually get to see her before and after pictures in the video. 

Check it out....

==>  http://www.healthybiz2000.com/body.htm

So, the story is that this woman used a technique that practically forced her to lose over 100 pounds...and the kicker is she hasn't gained ANY of it back in over 21 years!

I don't know about you but I don't know many people that have kept that much weight for that long of a time!

Look, you've probably tried a bunch of different diets and exercise programs with temporary success only to gain the weight back---and then some!

The cool thing is that what she did had VERY little to do with dieting and exercise programs... and nothing to do with drugs or pills whatsoever...

In fact, this is SO extraordinary that even Oprah came out and said that she finally realizes that this is the REAL way to solve her ongoing weight problem.

So if you are tired of endless dieting and tiresome exercise which has gotten you nowhere then you need to watch this video...

==> http://www.healthybiz2000.com/body.htm

Arthur M.

P.S.  Get Your FREE Body Transformation Guide Today!

==> http://www.healthybiz2000.com/body.htm

Tuesday, March 17, 2009

Fat Loss Tools to Remove Cellulite

(Written by a Fat Loss & Women's Transformation Expert, Alex Eatly, NASM CPT)
Complete Body Makeover

To Remove cellulite you must burn stubborn body fat. Burning excess body fat will shrink the fat cells and eliminate the appearance of cellulite. For fat loss you must create a calorie deficit by speeding up your metabolism through healthy nutrition and exercise (which I've covered in previous articles). Today however, I want to look at the more specific exercises techniques you should be using for fat loss.

A seldom used tactic by women for rapid fat loss is strength training and intervals.

Strength training is the second most important activity in any fat loss program just behind nutrition. If you don't lift weights then you'll never get the body shape and fat loss you want, even being a woman you should lift weights, don't think you'll get bulky because it is very hard for any woman to build any significant amount of muscle.
Every pound of muscle you add to your body (which actually takes up less space than a pound of fat, and looks and feels tighter and firmer) burns an extra 50-100 calories a day because it is metabolically active. Therefore, boosting your metabolism – yey :-)!

I know 50 calories doesn't sound a lot but stick with me. So if for example, you replaced 10 pounds of fat with 10 pounds of muscle over a year then you would burn an additional 500 calories a day doing nothing, resting, watching tv, having your hair done. Over 7 days that's an additional 3,500 calories. Guess how many calories are in a pound of fat – 3,500!! You just burnt 1 pound of fat in week from doing nothing. 1 pound of fat gone in a week = 52 pounds of fat lost over a year, at rest – ha can you imagine how much easier it would be to maintain a slim, toned and firm body when your body is burning calories like there's no tomorrow.

Imagine what happens when you use that metabolically active tissue (muscle).

Now are these numbers perfectly accurate? No. But the underlying theory holds true - the more muscle you have and the more muscle you activate the more calories you will burn per day .

And that's where the Look Great Naked: Complete Body Makeover for women excels.

Now you should look to use full body workouts 3 times a week with a day rest in between. As for exercise selection, you will need to concentrate on compound movements that require a lot of muscle mass (presses, rows, squats, and deadlifts) therefore expending the most energy and speeding up your metabolism. These exercise selections will result in the greatest amount of fat loss in the minimum amount of time.

So what about cardio? Don't get caught up in thinking that "cardio" is the most important aspect of a fat loss program. A program incorporating intervals burns more calories and stimulates your metabolism more than steady state cardio would. Not only will you burn more calories while you're doing high intensity interval training, but it also revs your metabolism higher than traditional forms of cardio by boosting EPOC.

EPOC is defined scientifically as the "recovery of metabolic rate back to pre-exercise levels".

Interval training is an amazing addition to a fat-loss program focusing on resistance training. Research showed that intense exercise increases use of free-fatty acids after exercise. This suggests that in the recovery period after intense exercise, the body will depend more heavily on fats for energy while it replenishes its energy stores.

Anyone looking to "Get Lean & toned with cellulite free legs, sculpted bum & flat stomach" must incorporate interval training for fat loss and the maintenance of muscle.

Your Friend and Transformation Coach

Alex Eatly is a Certified Personal Fitness Coach and works with women just like you day in and day out and has mastered the art of fat loss and body transformations for women with extreme success.

Alex has developed an explosive new fat loss system called Look Great Naked: The Complete Body Makeover for Women, which was designed specifically to help busy women such as students, executives and parents with young children to get the most results in the least amount of time.

For more info visit: Complete Body Makeover

Visit ------>>>>> Complete Body Makeover to grab your FREE Copy of the Cellulite Reduction Plan

Friday, March 13, 2009

Every Other Day Diet

Re:  A way to eat your favorite foods and still shed bodyfat like crazy...


Let me get right to the point:

If you thought you had to give up your favorite foods in order to shed unwanted bodyfat, then this will be one of the most important letters you ever read.

Two "former fatties" developed a System of eating that allows you to eat whatever you like every other day and still lose all-the-weight you want.

No pills. No guilt. Just a diet plan for the REAL WORLD, developed by real people.

If you want to skip ahead, go here --

http://eodd.rxsportz.com   <== click

>>> Most Dietplans Are Too Hard

Most of what you've read about how to shed bodyweight is a lie.

Some 'experts' expect you to believe they eat chicken and broccoli every night for dinner and rarely if ever cheat.

Right. And I'm the Dalai Lama!

Just as bad, these plans are too difficult for anyone to follow for more than a few weeks.

So when folks like you discover they can eat their favorite foods every single week and still shed the weight you should see the look on their faces.

They can't believe it.

Some think they have to take some "superpill" to succeed. Not true!

Others think they will have to spend hours a day in the gym killing themselves. No way!

Here's the truth:

Jon and Jan were both obese. Over the past four years, they perfected a System that  shows you how they went from obese to "cover model" fit and still eat their favorite foods.

Not "once a week" either -- they INSIST you eat yummy food frequently and without guilt or worry.

>>> Even better, they never count a single calorie!

See for yourself --

http://eodd.rxsportz.com  <== click

Here's the facts:  there is NO SUCH THING as a perfect diet plan.

But thousands of people make billions of bucks off of selling the idea that there is only ONE way to eat in order to get lean.

Even worse:  these people create diet plans so ridiculously strict that even fitness pros like Jon and Jan can't follow them!

They had to create a plan anyone could follow. Women, men, and even kids.

You should see these pictures!  They used Jan's six-year-old daughter Kari to prove a point --

This is so simple a even CHILD can do it!

And you should see their clients...the few who know about this System...

They get to eat pizza, burgers, ice cream, and more...and still lose-the-weight!

This is not a pill or a scam...this is science applied to the real world.

The science:  you take advantage of the fact your body prefers a change of pace and can respond by burning ugly fat.

The real world:  no one is going to eat salad and tuna every day for the rest of their life in order to shed bodyfat and feel good again.

Simple, right? Common sense!

You absolutely MUST HAVE a diet plan you can live with for life.

And that's what this is.

What is this new System called?

>>> Announcing "The Every Other Day Diet!"

Great name, isn't it?  Pretty much says it all.

But this isn't just a 'book'. You are supported for an entire year with audios, recipes, success stories, and more.

All for less than the cost of a dinner for two at a cheap restaurant.

That's hard to beat.

Plus you get it at half price.

PLUS you get 10 killer bonuses worth over $500.

Call it a gift for being a loyal reader. Or call it a Holiday Special...whatever you like.

This is a simple plan that you will absolutely love.

It's a System that took years to perfect and is about to take the entire nation by storm.

And you get it first.

Go

http://eodd.rxsportz.com  <== click


Arthur M.

Thursday, March 12, 2009

The Skinny on Fats

[ Editor's Note:  Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

Let's get this one out in the open:

1. Fats do not make you gain bodyfat.

2. Fats do not put you on Heart Attack Row.

3. Fats are not the enemy.

We've been sold a bag of lies when it comes to fats.

Fats are essential for your body's hormone production, skin health, absorption of fat-soluble vitamins, and even burning bodyfat. Yep... you need fats to burn fat.!

Studies have been conducted to attempt to elevate cholesterol levels using high-fat diets. Most all of them have failed miserably -- in fact several "lowered" total cholesterol while raising the so-called "good" cholesterol (HDL).

That being said, you don't need the following...

1. A lot of fats in your diet. Fats still contain over twice the calories per gram as carbs and protein.

2. Any kind of "fake fats" -- margarine or processed oils of any kind are highly dangerous foods.

Here's my simple dietary fats solution:

1. Eat fats as they occur in nature, but eat at least 80% as they "actually" occur in nature -- meaning from grass-fed and free-range sources. The extra cost is worth it. It tastes better and your medical costs will well offset the few dollars more per pound you pay.

2. Cook with a combination of olive oil and coconut oil, but use both sparingly. If you are eating plenty of animal protein you do not need excessive fats... not because of 'danger' but because of needless calories. Not a good idea if you're wanting to keep your abs. But a bit of raw butter or olive oil can make bland veggies taste wonderful, so feel freee.

Also, omega 3-rich fats like olive oil and fish (and especially fish oil) help lower inflammation. That's the real culprit behind heart disease in most cases.

3. Avoid a lot of fats at night. The night-time meals should be high in lean protein (tuna, tofu, turkey breast) with very limited fats if you are wanting to really get lean. If you are just trying to shed bodyweight slowly, it's okay to have some fats at night.

Just do me a favor: If you are on the "Fats make you gain bodyfat and have heart attacks" bandwagon, jump off. We have consumed fat for countless thousands of years. Just consume it the way we always HAVE (naturally, not stuffed with hormones and cooked up in a lab) and you'll be fine.

If you want a diet-solution that actually uses dietary fats to help you take off the bodyfat, then use this one:

http://eodd.rxsportz.com  <--- Eat Fats, Burn Bodyfat!

It's a real-world plan that allows you to eat your favorite foods and still shed the bodyweight you want.

And yes -- that includes fats.

Arthur M.

Review of OMG Fat Loss

OMG Fat Loss includes fool-proof diet and fitness strategies you can implement right away to get rid of all you unwanted fat, in addition to a lifestyle behavioral program that will the keep the fat off. It is by far the most value for the money, comprehensive and simple guide you’ll find both online and offline.

It uses the most clinically proven successful weight loss strategies of people who have on average permanently lost over 65 pounds of weight. Why do I know it will work for you? You’ll be interested to know this program has been clinically tested and refined by Dr Marc Lawrence, a board certified physician nutrition specialist and weight loss expert, with his own clients and patients.  So, you can be assured that OMG Fat Loss is a practical guide to permanent weight loss for real-world, busy people whether they are eating out, cooking at home, or shopping at the grocery store.

The key to long term and permanent fat loss
Without a lifestyle change you’re highly susceptible to a lifetime of yo-yo dieting. On OMG you’ll be making small changes to your lifestyle in just 21 days, that will produce big changes in the way your clothes fit, your outlook on life, and the way others perceive you. And remember these are the same lifestyle changes that helped these Biggest Fat Loss Losers lose over 65 pounds, so you know they work.

With OMG you’ll be putting your weight loss on auto-pilot and losing weight like its second nature, because it is!

As part of the OMG you’ll also discover:

* A food ranking system that is 780% more effective for weight loss than low carb, low fat, high fiber and high protein.

* My best fat burning recipes that come straight from my popular weight-loss cooking classes. You’ll also learn how to make your favorite recipes without    sacrificing flavor.. Hint: It has nothing to do with cutting out the fat, or using artificial sweetners such as Splenda. This is real food!

* How to shop for the foods that will help you lose weight. Most of these foods are not even marketed as weight loss foods, so you’ll be saving money as you lose weight.. while avoiding the expense and the ineffective “diet” foods that are probably making you fat in the first place.

* Simple strategies that will have you losing weight even when you eat out.  Over 20,000 restuarant menu items ranked by my OMG food ranking system

* A prepared meal plan that will save you up to $368 per month off of Jenny Craig and NutriSystem.

Still not convinced?

When you go to OMG Fat Loss you’ll see a video of a client of Dr Marc who lost 67 pounds on OMG. Her name is Michael and she was a typical yo-yo dieter who tried and failed multiple diet programs including Atkins and Weight Watchers before finding lasting success with OMG. See the video and you’ll also get a valuable tip on a lifestyle change you can easily do right now that will help you lose the weight for good!

Wednesday, March 11, 2009

10 Things You Can Do To Lose Fat Without Even Trying

  Fat loss doesn't have to be painful. Try these simple
       tips and you'll see just how easy it can be.

                      By Nick Nilsson

1. Eat smaller more frequent meals - not only is your metabolism boosted every time you eat something, your body can more efficiently process smaller meals. Instead of
having 3 large meals in a day, try to break them up into 5 or 6 smaller meals.

2. Drink more water - regular water intake helps to flush away waste products in the body. Get at least six to eight 8 oz. glasses per day. An easy way to do this is to keep
a water bottle handy and drink from it frequently.

3. Be inefficient - do you need to go to the kitchen to get a couple of things? Break it up into two trips even  if you can do it in one. Being inefficient like this can easily double your activity level, burning calories without even trying.

4. Eat more protein - sources of protein include foods such as chicken, fish, eggs, dairy, beans, lean red meats, etc. Your body burns more calories processing protein than either carbohydrates or fats. Protein also helps to support your muscle tissue, which burns calories all day long!

5. Take the stairs instead of the elevator - any time you can add in a little more physical activity, do it. This doesn't mean you need to slog up 20 flights of stairs. Even a flight or two done regularly will add up.

6. Don't let yourself get hungry - when you get hungry you will have a much greater tendency to overeat when you do finally get something to eat. As well, because your body is starting to go into starvation mode, it will be much more likely to hold onto whatever you give it.

7. Order small portions at restaurants - it's tough to order small french fries when "supersizing" your order is such a great "value." Take note, however, your real savings
will occur in the calories that don't end up on your backside.

8. Eat more fiber - fiber is very filling. By eating more fiber you will find yourself full sooner. This feeling of fullness will last a long time as well.

9. Wait 20 minutes between servings - your brain takes at least 20 minutes to register that you're full. By waiting that long, you'll give your brain a chance to realize that
you don't really need any more food.

10. Cheat on your diet - one thing I always make my clients promise is that they will cheat on their diet. The only thing I ask that they do is to cheat ONLY when they have planned to cheat. By planning when you are going to eat the foods you crave, you take back control of your eating habits.

This way you no longer "give in" to your cravings. You "reward yourself" for sticking to proper nutritional habits. Do this once or twice a week and you will feel far more in control of your eating.

In conclusion, if you follow even a few of these 10 easy tips in the long term, you will certainly notice a difference in your overall weight and health.

Nick Nilsson is Vice-President of BetterU, Inc., an internet-based personal training company. He has been training for more than 14 years and has been a personal trainer for more than 8 years. He is the author of the training eBooks "The Best Exercises You've Never Heard Of", "Gluteus to the Maximus" and "Specialization Training". Go to
http://fitness-ebooks.rxsportz.com for more information on these books.

Tuesday, March 10, 2009

2 Pounds Per Week Rule

The 2 Pounds Per Week Rule and How to Burn Fat Faster

By Tom Venuto

Why do you always hear that 2 pounds per week is the maximum amount of fat you should safely lose? If you train really hard while watching calories closely shouldn’t you be able to lose more fat without losing muscle or damaging your health? What if you want to lose fat faster? How do you explain the fast weight losses on The Biggest Loser? These are all good questions that I’ve been asked many times. With the diet marketplace being flooded every day with rapid weight loss claims, these questions desperately need and deserve some honest answers. Want to know where that 2 pounds per week rule comes from and what it really takes to burn more than 2 pounds of fat per week? Read on.

Why Only 2 Pounds Per Week?

The truth is, two pounds is not the maximum amount you can safely lose in a week. That’s only a general recommendation and a good benchmark for setting weekly goals. It’s also sensible and realistic because it’s based on average or typical results.

The actual amount of fat you can lose depends on many factors. For example, weight losses tend to be relative to body size. The more body fat you carry, the more likely you’ll be able to safely lose more than two pounds per week. Therefore, we could individualize our weekly guideline a bit by recommending a goal of 1-2 lbs of fat loss per week or up to 1% of your total weight. If you weighed 300 lbs, that would be 3 lbs per week.

Body Weight Vs Body Composition

Weight loss is somewhat meaningless unless you also talk about body composition; the fat to muscle ratio, as well as water weight. Ask any wrestler about fast weight loss and he’ll tell you things like, “I cut 10 lbs overnight to make a weight class. It was easy - I just sweated it off.”

You’ve also probably seen people that went on some extreme induction program or a lemon juice and water fast for the first week and dropped an enormous amount of weight. But once again, you can bet that a lot of that weight was water and lean tissue and in both cases, you can bet that those people put the weight right back on.

The main potential advantage of any type of induction period for rapid weight loss in the first week is that a large drop on the scale is a motivational boost for many people (even if it is mostly water weight).

Why do you hear so many diet and fitness professionals insist on 2 lbs a week max? Where does that number come from? Well, aside from the fact that it’s a recommendation in government health guidelines and in position statements of most nutrition and exercise organizations, it’s just math. The math is based on what’s practical given the number of calories an average person burns in a day and how much food someone can reasonably cut in a day.

How Do You Lose More Than 2 Pounds Per Week?

Can you lose more than 2 lbs of pure fat in a week? Yes, although it’s easier in the beginning. It gets harder as your diet progresses. How do you do it? My rule is, extraordinary results require extraordinary efforts. An extraordinary effort means a particularly strict diet, as well as burning more calories through training because you can only cut your calories so far from food before you’re starving and suffering from severe hunger.

Simply put, you need a bigger calorie deficit.

If you have a 2500 calorie daily maintenance level, and you want to drop 3 lbs of fat per week withe diet alone, you’d need a huge daily deficit of 1500 calories, which would equate to eating 1000 calories per day. You would lose weight rapidly for as long as you could maintain that deficit (although it would slow down over time). Most people aren’t going to last long on so little food and they often end with a period of binge eating. It’s not practical (or fun) to cut calories so much and in some cases it could be unhealthy.

The other alternative is to train for hours and hours a day, literally. People ask me all the time, “Tom, how is it possible for the Biggest Loser contestants to lose so much weight? Well first of all they’re not measuring body fat, only body weight. Then you have the high starting body weights and the large water weight loss in the beginning. After that, just do the math – they’re training hours a day so they’re creating a huge calorie deficit.

But without that team of trainers, dieticians, teammates, a national audience and all that prize money, do you think they’d be motivated and accountable enough to do anywhere near that amount and intensity of exercise in the real world? Would it even be possible if they had a job and family? Not likely, is it? It’s not practical to do that much exercise, and it’s not practical to cut your calories below a 1000 a day and remain compliant. If you manage to achieve the latter, it’s very difficult not to rebound and regain the weight afterwards for a variety of physiological and psychological reasons.

For Fast Fat Loss: Less Food Or Harder Training?

Trainers are becoming more inventive these days in coming up with high intensity workouts that burn a large amount of calories and really give the metabolism a boost. This can help speed up the fat loss within a given amount of time. But as you begin to utilize higher intensity workouts, you have to start being on guard for overtraining or overuse injuries.That’s why strict nutrition with an aggressive calorie deficit is going to have to be a major part of any fast fat loss strategy. Unfortunately, very low calorie dieting has its own risks in the way of lean tissue loss, slower metabolism, extreme hunger, and greater chance of weight re-gain.

My approach to long term weight control is to lose weight slowly and patiently and follow a nutrition plan that is well balanced between lean protein, healthy fats and natural carbs and doesn’t demonize any entire food group. To lose fat, you simply create a caloric deficit by burning more and eating less (keeping the nutrient density of those calories as high as possible, of course).

But to achieve the extraordinary goals such as photo-shoot-ready, super-low body fat or simply faster than average fat loss, while minimizing the risks, I often turn to a stricter cyclical low carb diet for brief “peaking” programs. I explain this method in chapter 12 of my e-book Burn The Fat, Feed The Muscle (it’s my “phase III” or “competition” diet).

The cyclical aspect of the diet means that after three to six days of an aggressive calorie deficit and strict diet, you take a high calorie / high carb day to re-feed the body and re-stimulate the metabolism. Essentially, this helps reduce the starvation signals your body is receiving. It’s also a psychological break from the deprivation which helps improve compliance and prevent relapse.

The higher protein intake can help prevent lean tissue loss and curb the hunger. A high protein diet also helps by ramping up dietary thermogenesis. A high intake of greens, fibrous vegetables and low calorie fruits can help tip the energy balance equation in your favor as fibrous veggies are very low in calorie density and some of the calories in the fiber are not metabolizable. Healthy fats are added in adequate quantities, while the calorie-dense simple sugars and starchy carbs are kept to a minimum except on refeed days and after (or around) intense workouts.

There’s No Magic, Just Math

In my experience, a high protein, reduced carb approach in conjunction with weights and cardio can help maximize fat loss – both in terms of increasing speed of fat loss and particularly for getting rid of the last of the stubborn fat. It helps with appetite control too. But always bear in mind that the faster fat loss occurs primarily as a result of the larger calorie deficit (which is easily achieved with sugars and starches minimized), not some type of “low carb magic.” If your diet were high in natural carbs but you were able to diligently maintain the same large calorie deficit, the results would be similar.

I’m seeing more and more advertisements that not only promise rapid weight loss, but go so far as saying that you’re doing it wrong if you’re losing “only” two pounds per week. “Why settle” for slow weight loss, they insist. Well, it’s certainly possible to lose more than two pounds per week, but it’s critically important to understand that there’s a world of difference between rapid weight loss and permanent fat loss.

It’s also vital to know that there’s no magic in faster fat loss, just math. All the new-fangled dietary manipulations and high intensity training programs that really do help increase the speed of fat loss all come full circle to the calorie balance equation in the end, even if they claim their method works for other reasons and they don’t mention calories burned or consumed at all.

Beware of The Quick Fix

Faster fat loss IS possible. My question is, are you willing to tolerate the hunger, low calories and high intensity exercise for that kind of deficit? Do you have the work ethic? Do you have the supreme level of dietary restraint necessary to stop yourself from bingeing and putting the weight right back on when that aggressive diet is over? Or would you rather do it in a more moderate way where you’re not killing yourself, but instead are making slow and steady lifestyle changes and taking off 1-2 lbs of pure fat per week, while keeping all your hard-earned muscle?

Remember, 1-2 pounds per week is 50-100 pounds in a year. Is that really so slow or is that an astounding transformation? You don’t gain 50-100 pounds over night, so why should anyone expect to take it off overnight? Personally, I think short-term thinking and the pursuit of quick fixes are the worst diseases of our generation.

If you want to be one of those “results not typical” fat loss transformations, it can be done and it may be a perfectly appropriate short-term goal for the savvy and sophisticated fitness enthusiast. It’s your call. But when you set your goals, it might be wise to remember that old fable of the tortoise and the hare, and buyer beware if you go shopping for a fast weight loss program in today’s shady marketplace.

Train hard and expect success,

Tom Venuto
Fat Loss Coach

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: http://burnthefat.rxsportz.com

Monday, March 9, 2009

3 Vital Principles You Must Know To Burn Fat Faster

By Rob Poulos, Fat Loss & Fitness Expert & Creator of "Fat Burning Furnace"

By now, most people realize that adding lean muscle mass to your body does wonders for your metabolism and fat loss, as well as a host of other benefits that allow you to live out your life as healthy as possible.

Unfortunately, most people I see performing weight training or resistance training at the gym are spending too much time with the exercise and not working hard enough.  They're not going to burn very much fat this way.

The secret I’ve found is that training for lean muscle and strength requires the proper application of three vital elements that are often ignored by those who attempt it.  Those three elements are:


-Volume & Frequency


The intensity is how hard it is to perform for you, given your current condition.  The volume and frequency are how much and how often you perform the exercise.  The progression is related to how much the demands increase from workout to workout.

Most times, weight training, is carried on for too long and performed too many times per week.  It is unfortunately treated much the same way as so-called fat burning aerobic exercise.  But they are vastly different forms of exercise.  In fact, they’re complete opposites.

Aerobic exercise typically is characterized by low to moderate intensity, high volume and frequency, and little progression.  Anaerobic exercise, or weight training, must be performed at a high intensity, lower volume and frequency, and with progression to be as effective as possible.

No amount of weight training performed at a low or moderate intensity will provide significant muscle or strength building benefit beyond the first few weeks.  On a high level view, it is simply the combination of sufficient intensity, coupled with attempting to increase either the number of repetitions of a weight training exercise or the amount of weight used each and every workout that will keep your body evolving into the ultimate fat burning machine!

You also have to pay attention to other details when creating an effective and efficient routine to maximize your workout and minimize your time spent in the gym.  Why?  Because perhaps even more important that the workout itself is the rest period that follows.  You’re not going to get stronger or more muscular if you don’t rest.

You see, when you strength train properly, you are creating tiny injuries to your muscles.  You then have to let the body repair itself, and then overcompensate and build upon the already existing amount of muscle mass you have.  If you workout again before that process in completed, you’ll experience lackluster, if any, muscle building or fat burning results.

So make sure to get proper rest between workouts, which typically means a minimum of 1 to 3 full days of rest between properly executed resistance workouts.

Now upon hearing the idea that you’ve got add muscle to your body to ensure the maximum fat burning environment, a lot of people, women especially, start thinking, “But I don’t want to get bigger, I want to lose weight!”  But this is such a shame, because it’s very unlikely to happen, and countless women are losing out on these fat burning benefits because of it.

You see, most men and almost all women simply lack the necessary genetic traits required to produce such muscle gains that would cause them to look bulky or overly-developed to most people.  These traits include testosterone levels, muscle fiber makeup, muscle belly length, and others.

Those competitive bodybuilders you’ve seen on TV and in the magazines are the genetic cream of the crop for muscle development and they are typically on heavy doses of anabolic steroids, growth hormone, and other bodybuilding drugs.  Don’t be fooled by these images, or those that scare you into thinking this way.  Also, lean muscle is more compact that fat, as it takes up less space in your body, so you will actually be getting smaller when replacing the fat on your body with lean muscle.

Please understand that you’re putting yourself in the best position to succeed with your fat loss and fitness goals when you perform properly conducted intense resistance training, no matter who you are.

But make sure you understand and apply the three critical principles I discussed above.  If you don’t, you’ll ultimately be unhappy with your results, both in your ability to burn fat and realize the lean, strong, and healthy body you deserve.

Claim your free copy of Rob Poulos's "7 Secrets Of Permanent Fat Loss & Fitness" at his website: http://fbf.rxsportz.com

Rob Poulos is a celebrated fitness author, fat loss expert, and the founder and CEO of Zero to Hero Fitness.  Rob created the world's most efficient method for fast and permanent fat loss with his "Fat Burning Furnace" system to help those looking to put an end to restrictive fad diets, long boring cardio workouts, and the need for super-human willpower for good.

Sunday, March 8, 2009

4 Ways To Break A Weight Loss Plateau

by Mike Roussell PhD(c) 

Weight loss plateaus are the bain of every dieter existence. There is nothing more frustrating than doing everything that you are 'supposed' to do but for whatever reason the weight loss just stops. Before we get into how you can smash through your weight loss plateau it is important to determine if you have plateaued OR perhaps you haven't actually been following your diet and/or training program.

The first step is to do a gut check and make sure your compliance to your diet program is where it needs to be. If you haven't been 90% compliant then stop reading this article and get back to focusing on doing what you actually said you were going to do. If you have been sticking to your program but have stopped losing weight then we have a problem.


The human body is all about achieving homeostasis, so what we need to do is shake things up and get our systems un-homeostatic (not sure if that is a real word). Here are 4 ways that you can disrupt homeostasis and blast through your weight loss plateau. You aren't meant to do all of them instead just pick one at time.

1. Increase Calories for 7-10 Days This doesn't mean go off your diet. Instead, increase your calories (no more than 500 calories per day), mainly from carbohydrates to give your system a 'break' from calorie restriction. After the 7-10 day period cut your calories back down and your weight loss will start back up. This strategy works well if you have been dieting for a long time.

2. Crank Up the Intensity Often times we find ourselves perpetually dieting and can just never seem to get those last 10 pounds off. In these situations cranking up the intensity on all fronts (diet and training) for a set amount of time is a great way to blast through a weight loss plateau. With this method we are basically shocking your system out of homeostasis.

3. Change Your Training Program Sticking to the same training program for too long used to be a very common problem. Now with all the training resources on the Internet, being on a program for too long isn't an issue for many people (but it may be for you). You need to be switching up your program (set, reps, exercises, how many days a week you train, etc) every 4-6 weeks.

4. Reduce Your Carbs This tip is the opposite of the first one, but works just as well. Dropping your carbs down to a ketogenic level will strong-arm your system into using fat as its primary fuel source. This metabolic fuel switch works best if your carbs aren't too low already (>100g/d). To further enhance the effect of this technique use the induction protocol where you eat 20g/d of carbs or less for 2 weeks.

Weight loss plateaus are frustrating but don't let them discourage you or stop you from reaching your goal. If you have truly reached a plateau pick one of the techniques above and put it into action. When you hit another plateau, pick another one. Continue doing this until you have reached your goal. Remember that for the most part weight loss is not a linear process. Plateaus are a normal physiological occurrence but using the strategies in this article you can beat temporary weight loss homeostasis and achieve the body you want.

About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit today. Mike Roussell is a nutrition doctoral student at Pennsylvania State University. Mike's writings can be found in magazines such as Men's Health, Men's Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

Saturday, March 7, 2009

Fat Loss Tips For Ripped Abs

Natural Bodybuilding & Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).

Before I get started, let me vent a little. The information in this article is cutting edge, it is real, and it is not commonly known. If you take it in, and utilize it, you will be able to radically change your body and your life in as little as 12 weeks.

From what I can see from the literally thousands of people that have come to me for help is that most are confused on exactly what works and what does not work for fat loss. They have too much information. I see the most progress with my own physique, as do my trainers, and my clients when we take information away, and get back to the basics. I believe that no one is fat and lazy when it comes to fitness and fat loss. Every one wants it, every one tries, but when you keep trying over and over again with the wrong strategies, it’s easy to just say “what’s the use.”

But when some one tries with the right strategies on nutrition, resistance & cardio vascular training, goal setting, positive mental mindset, and social support, magic happens. Many times people ask me what the secret is to getting my body-fat % under 5% (my body is most comfortable around 15% body fat) at the age of 43. I tell them that there is no secret. I simply do the basic simple strategies that I have outlined in my book “The Fatloss Lifestyle” to the 100th degree. It’s as simple as that.

But here is the key.  Even I do not live “The Fatloss Lifestyle” to the 100th degree all the time. You see, my day is just like yours with things coming at me from all directions. Plus, I like to have fun with my family once in a while. Things like staying up really late, eating junk food at the movies, going to a club and having a few drinks and dancing with my wife, going to the ball game and having a beer and a brawt.

So here is the key, picking a dead line to peak your fitness for once, twice, or three times throughout the year.  For me, it is to stand on stage and compete against other professional drug-free for life bodybuilders once or twice a year. The 12 weeks before the contest, I sacrifice some of the fun stuff and focus on the fitness lifestyle. It is important to have something to get ready for, something that excites you.

Maybe it is a wedding, a vacation or a class or family reunion. Or you can hire a professional photographer and do some glamour shots. It does not matter what it is, just pick something that excites you to get ready for once or twice per year. And for the next 12 weeks before your deadline live the “Fatloss Lifestyle” to the 100th degree. That is the only fat loss secret that I know of. Do not underestimate its power because of its simplicity.

Another note that has radically helped me, my trainers, my one on one clients, and my e-book clients is to limit your information and keep things simple. The best chance that you have at doing that is to have a guideline or blueprint. For that I highly suggest my system at www.fatlosslifestyle.com. I am not going to sit here and tell you that I know everything about fitness, fat loss, and longevity. But what I can tell you is that over 500 people have graduated from my system and are now training themselves. And the major reason is that I simplified everything for them and got them excited. Once they read my book they new exactly how to exercise (weights and cardio), how to eat, how to set goals, how to habitually think positive, and how to use a support group of others that have gone through the same trials and tribulations before them.

Let me vent a little here again. What I see with the majority of other fitness and fat loss guru’s on the internet is that they give away about 7 bonus’s with their program. Each bonus is some other trainer’s tips on fitness and fat loss. So what you get with their program is a lot of maybe good ideas and tips from 7 different view points.  While each and every one of them might have good information included, the main thing that you will get with their program is confused. So I highly suggest that you get one simple plan of action at a time, and focus on that strategy for 12 weeks.

Secret #1 - Focus on burning carbohydrates, not fat, during your fat-loss workouts.

Sounds backwards, right? But not when you look at how routines that have been proven to be effective are structured.  Remember that “The FATLOSS LIFESTYLE” focuses on resistance training and cardio training that are both performed in a High Intensity Interval Training (HIIT), meaning 60-90 seconds of intense exertion followed by a 60-90 second rest. Just long enough to catch your breathe and slow your heart rate down. By training this way we are using carbohydrates as the main source of energy.  So you see, the most effective fat loss work-outs use maximum efforts (heart rate may peak at 95 – 100% of your maximum)  for short duration and thus forces the body to use carbohydrates for fuel.

I have no interest in you trying to train in your "target heart rate zone" for fat burning (aka - the fat burning zone, 55 – 65% of your maximum heart rate) like the text books teach. If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat.

Why do my fat loss workouts and those of fitness trainers “in the know focus” on burning carbohydrates rather than fat? In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights. Once you are done with a “fat burning zone” work-out, you are done burning calories. PERIOD. 

When you are done with a high intensity interval resistance or cardio work-out your body fights for 3-6 hours to get back down to homeostasis. During that time frame your body burns more calories than you normally burn.  This is where the advantage comes in between slow go and high intensity interval. It is not nearly so important where the body gets the energy for the work-outs (from the fat cells for slow go “fat burning” or from glycogen stored in the muscles and the liver for high intensity interval) as it is about the total calorie usage.

Plus another advantage that you receive from HIIT style training is you train your body to become an energy storing / fat burning machine. This is something that you must understand, it is huge. And you will rarely ever hear this info in the fitness world.

Two points that are important to understand;

You see when you eat carbs your body breaks them down into glucose and stores them in your liver and your muscles. Glucose is to your body what gasoline is to your car. It’s your fuel. When you eat too many carbs and calories then your glycogen stores in your muscles and liver become full, then the body has no other choice then to take the excess and store it in the fat cells as fat.

Your body uses glycogen stored in the liver and the muscles for anaerobic (not needing air / high intensity for short duration) exercise. Things like high intensity cardio intervals or interval type resistance exercises.  That’s why I incorporate those types of exercises in the “Fatloss Lifestyle” exercise library on page 256. In fact there are 34 exercise of this type there with four pictures per exercise so you can master them all quickly.

When you utilize anaerobic exercises into your program, you become very time efficient. In fact, I and all the graduates of my program only exercise 3-5 hours per week. And that is including weights, and cardio. 

When you use aerobic (needing air / low intensity for long duration) exercise in your program your body can not use your glycogen stores in the muscle and the liver, it must use fat stored in the fat cells. 

So finally here is the second advantage to doing high intensity short duration interval style training a majority of the time. The first is because of the extra calories that are burned in the 4-6 hours after the session is over.

The second is because the majority of benefits from exercise comes from how the body adapts after the exercise. So after a very intense interval style training session, your body says “Wow, it’s a good thing I had that glycogen stored in the liver and the muscles for that short duration high intensity work-out.” And what it will do is store more of the future carbs that you eat into those glycogen stores to be better prepared for future intense interval work-outs, essentially increasing the size of those glycogen storages.  So that means less fat stored and more glycogen available for work-outs. That is huge. Your body adapts and becomes energy storage, fat burning machine. 

When your body stores fat, it just sits there. But when your body stores glycogen, it burns calories just sitting there.  It is like lean mass. Therefore it raises your BMR (how many calories your body burns in a day).

We are selling books very fast. We are in four different countries now and very close to selling out of the free access to our 24/7 on-line support forum with direct access to me through my head trainer Cordell. We only have a few more spots so if you have been thinking about changing your waistline, lifestyle, and life with my system, you should go on over to http://fatlosslifestyle.rxsportz.com now.

Friday, March 6, 2009

Exercise And The Brain

[ Editor's Note:  Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

If you ever needed another good reason to exercise, I've got one for you:

Exercise makes your brain bigger.

Actually this isn't entirely accurate. To be more specific, exercise was found to increase brain size slightly, but far more important to increase "spatial reasoning."

This is the ability to recognize patterns, remember phrases, numbers, and so-on. This was discovered by researchers at the Universities of Chicago and Pittsburgh.

It is also one of the most important factors to the prevention of Alzheimer's and dementia.

My mom suffered with dementia the last ten years of her life. But unlike most dementia patients she was fully functional thanks to exercise. She drove and had a mind that was unbelievably sharp right up until an accident injured her beyond the ability to exercise.

After that, she mentally went downhill rapidly. Thankfully, she passed in peace... and she had ten wonderfully active years thanks to her willingness to take up weight training at the age of 71.

She eventually walked up to 3 miles per day and trained in the gym 3 days per week.

That kept her mind sharp, along with fish oil and N-Acetyl L-Carnitine, a wonderful brain nutrient.

Once again, we see the power of exercise. It increases the QUALITY of your life.

Quantity is no where near as important to me as quality.

The links at the bottom of this newsletter are to my books on exercise. Pick the one that appeals to you most and take action.

Your brain will thank you, as will the rest of your body.

One of the best ways to start exercising when you are over 40 is by using the routines covered in "Fit Over 40".

This book profiles 53 different men and women, age 40 to 80, all sharing their workouts, nutrition plans, and mental empowerment techniques.

It is a MUST-HAVE for anyone wanting to begin exercising or improve their level of fitness after the age of 40.

For a freee fat-burning course from Fit Over 40, go here --

http://fitover40.rxsportz.com  <--- Freee Fat burning Course