Thursday, October 28, 2010

5 Cool Fat Burning Workout Tips

By Craig Ballantyne, CSCS, MS

If you want to squeeze even more fat burning results out of the already amazing Turbulence Training workouts, here are 5 cool workout tips that will super-charge your fat burning success.

1) Use the TRIPLE set method

Try the triple shoulder set (rear-delt, side raise, and front raise), or db incline curls, standing curls, and hammer curls, or db 1-arm tricep extension, db lying 2-arm ext, close grip pushup.

2) Do the Superset Switch-up

If you are doing supersets, switch to doing all the exercises in a circuit. you'll use lighter weights (slightly), but possibly get your workout done faster. A great change of pace without sacrificing results.

3) Use the Russian secret of "Iso pauses"

Great for increasing the difficulty of many exercises, from pushups to squats to pullups. So you could stop halfway down the pushup and hold for 3-5 seconds to make it harder. Or hold the top of the pullup for 2 seconds. That can make a huge difference in response from exercises you are using regularly.

4) Add beach-body sculpting shoulder and arm exercises to the end of your TT Workouts

A lot of tt readers who have a little extra time for more workouts want to add in a bit more arm or shoulder training. Here's an awesome tri-set to top off your beach body:

A) 1-Arm DB Shoulder Presses - 8 reps
B) DB Lying Triceps Extensions - 10 reps
C) DB Incline Curls - 12 reps
Rest 1 minute and repeat two more times for maximum results.

5) Before the workout, do KB swings or intervals

I don't like to do this a lot, but here's a little trick we can use to make our workouts seem harder in terms of conditioning. Instead of leaving all of the intervals to the end, we'll do half of the interval training or kettlebell swings at the start of the workout to increase breathing and heart rate. This will make the rest of the workout feel harder, but you might have to drop your strength levels. So use sparingly.

For more fat burning workout supersets, circuits, and intervals, try the Turbulence Training program for 21 days here:


Wednesday, October 27, 2010

Bistro MD Diet Plan

Do you have a team of nutritionists overseeing every meal in your house? No? Then how about the next best thing – Bistro MD.  It is a diet plan that has everyone talking.

How the Bistro MD Plan Works

These meals are doctor approved restaurant quality meals that will leave you feeling satisfied while losing weight. The meals are delivered to your door each week. Here is how it all works.

You have four meal plans to choose from; 5 day and 7 day weekly meal plans, with and without snacks. The meals include things like bagels, Moroccan chicken, and French dip and steak burritos. The meals are rotated on a regular basis so you won't get bored.

You work with a nutritionist who chooses a plan for you, customized with meals to suit your dietary needs. After choosing a plan, you can then choose a weight loss menu specifically designed to address any health issues. A nutritionist will work with you to find the right combination of foods to lower cholesterol, reduce sodium and/or sugar intake, and set a proper caloric intake. People with special needs, for instance,  diabetics, will receive menus specifically chosen for their health concerns.

When your personalized menu plan is ready, the meals are shipped to your door, fresh for you to enjoy. You don't have to do any calorie counting and every meal seems like a dinner out because somebody else does the planning, shopping, and preparing. And, the meals are very nearly like an entree in a good restaurant.


This diet helps people lose weight while feeling full and satisfied. The meals are tasty, real honest-to-goodness food. The dishes can be heated in a jiffy so there is no excuse not to eat well and healthy even with a busy schedule. The online ordering is easy and you have phone access to a nutritionist and customer service so you can contact a real person when needed.

Meals delivered right to your door can help you stay on track with your diet on a busy schedule. There will be no more stopping at a fast food restaurant on the way home after work. You also won't need to snack on unhealthy foods when time is short and you don't feel like cooking. Your meals are waiting for you when you get home.

Here's the Skinny

The meals are not cheap. You could spend upwards of $200 per week for a seven day meal plan with healthy snacks. The diet is designed to help you lose weight with your current level of activity so it doesn’t stress exercise. Adding in exercise will almost certainly boost your weight loss efforts.

There are helpful articles available to teach you about nutrition for yourself and your family and how to balance your eating habits. You can use this information to build a healthy diet for your family even if you are the only one using the delivery plan. There is also some information on exercise in the way of articles to help you understand its importance.

Do you want to eat well and still lose weight? Consider the Bistro MD diet plan. It’s gaining in popularity because it's convenient, tasty, and it works.


Bistro M.D Founded by Dr. Caroline J. Cederquist, M.D. one of the few medical doctors in the country who specializes in weight loss, with the belief that a diet plan should be healthy, delicious and convenient. BistroMD™ delivers on that vision by providing chef prepared, doctor approved meals that help our clients to loose weight safely. It is considered the best quality home delivery Diet Program on the market.

Monday, October 25, 2010

A “Must-Read” Book If You Suffer From Back Pain


That single word is what I was left with as I finished ‘The 7 Day Back Pain Cure’ by my good friend and back-pain expert Jesse Cannone.

Unlike the dozens of other back-pain relief books, ‘The 7 Day Back Pain Cure’ gives you an A-Z blueprint on exactly what's causing your back pain – and the action steps necessary to get rid of it permanently.

It's written by Jesse Cannone... a dear friend of mine and one of the most sought-after back-pain experts due to his natural approach. He's been featured in dozens of newspapers and magazines, such as Miss Fitness, Natural Bodybuilding, and Visage, numerous radio programs, thousands of websites and has even appeared as an exclusive back-pain expert on NBC!

And for a limited time... he wants to give YOU a real, physically shipped-to-your-doorstep copy of ‘The 7 Day Back Pain Cure’... absolutely f-r-e-e.

>> Secure your copy now! <<  

Here's just a TINY taste of what Jesse reveals inside his book...

The REAL reason you "threw your back out” (Hint: In 95% of cases it has NOTHING to do with what happened when it first started hurting!) Page 14

The 3 hidden, underlying causes of all back pain - If you don't understand and correct these mistakes - it's literally impossible to experience back pain relief without heavy medication! (Chapter 3)

How to easily and quickly eliminate the problem caused by sitting all day - This “quick-n-easy” fix takes just a few seconds per day… and for many people can relieve back pain nearly instantly! (Chapter 4)

Revealed: The real reason your doctors do NOT have YOUR best interests at heart (Warning: This "hush-hush" doctors-only secret is something your doctor will not... and can't...  ever admit to!)

The #1 most overlooked cause of back pain which has NOTHING to do with muscle imbalances, back-blow-outs, diet, or genetics… yet can't be fixed with drugs, doctors-visits or even surgery. Chapters 5 and 14 reveal how to conquer this little-known back-killer!

How to reduce the #1 dietary cause of back pain - Make a few EASY changes to your diet to reduce this back-pain causing "evil" and you'll not only reduce your back pain… you'll also drastically reduce your chances of developing heart disease, arthritis, diabetes, Alzheimer's… as well as nearly any other degenerative disease you can think of! (Chapter 6)

The 6 types of "professionals" you've most likely dealt with already (or will in the future)… and why… if you're like most people… NONE of them can give you any long-term back pain relief by themselves (Chapter 8)

6 easy-to-implement lifestyle changes you can make TODAY - Start these the day you read the book and you can begin watching your back pain disappear just a few days later! (Chapter 10)

Why your irritating "trigger points" are causing much more damage than you think… plus… I'll reveal which of the top 3 solutions for banishing trigger points actually work! (Chapter 13)

A little-known technique for "fighting gravity" - This 2,000 year old technique developed by Hippocrates is a time-tested and PROVEN solution for fighting and even eliminating back pain… in both the short-term AND long-term! Plus…  7 "add-on" extra benefits you'll experience with this technique (Chapter 13)

Chapters 18-25 reveal specific “7-Day Action Plans” you can take to free yourself from the torment of lower back pain, upper back and neck pain, herniated discs, sciatica, scoliosis, spinal stenosis, sacroiliac joint dysfunction… as well as many others!

- - - - - - - - - - - - - - - - - - - - - - - - - - -
Do You Enjoy Helping Those In Need?
- - - - - - - - - - - - - - - - - - - - - - - - - - -

If you already know Jesse – you'll know that he is an extremely honest, patient, generous and kind-hearted man. Best of all... with a wife and 8 kids... he's an amazing “family man”.

And he's not changing anytime soon.

So when you get your copy of ‘The 7 Day Back Pain Cure’... not only are YOU benefiting from this life-changing information... he's also donating $1 to Habitat For Humanity or  You get to choose.

It really is a win-win-win if I've ever seen one.

Heck... I personally think you should secure your copy even if you don't have back problems. I'm sure you know a friend, relative, family member, or co-worker who could use this information. That way you're helping whoever you get it for – PLUS giving to charity at the same time!

>> Check this out if you like helping others << 

Again... this is a limited-time offer and I have no idea when he's going to take it down. I suggest you grab your copy before he does.

You'll be happy you did – I promise.

Arthur M.

P.S. When you secure your copy today... you'll also receive 5 amazing bonuses worth a real-life value of $125.97. I'll keep them a surprise for now though... head over to the page below for more details :)

>> Get more information on these bonuses here <<

Friday, October 22, 2010

One CRITICAL rule for FAST fat loss (must read)

As a reminder, today is your LAST Chance to pick up Joel Marion and Arnel Ricafranca's 1,000 Calorie Challenge and start on your way to burning 1,000+ calories PER workout.

==> <------ $50 OFF Ends TODAY

And if you're still sitting on the fence, I want to make this REALLY easy for you.

Creating a MASSIVE CALORIE DEFICIT is the #1 KEY to Fat Loss. End of Case.

The more calories you have going out, the more fat you have coming off. It's that simple.

Now, I could sit here and insult your intelligence by telling you something trite like "The 1,000 Calorie Challenge has changed my own life and I know it will for you, too!"

But the truth is, I DON'T HAVE to say that drivel.

This is a MATH equation. You currently burn X amount of calories. Add just three 1,000+ calorie workouts to your bottom line each week, and you’ll be burning at least TWICE that number.

Now add another 1,000 calorie AFTERBURN x 3 as you hang out at home as a result of those workouts.

Then add ANOTHER 1,000 – 2,000 calorie deficit x 3 from the strategic 1,000 calorie diet days.

Do the math:

1,000 x 3 thousand calorie workouts
1,000 x 3 for the afterburn
1,500 x 3 for the 1,000 calorie diet days
500 x 3 for the moderate diet days

What are we up to? About 12,000 calories or AT LEAST 4 pounds of pure fat every week? Yeah. You ALREADY GET IT.

So, now, I want to encourage you to INVEST IN IT, and at the $50 discount that expires TODAY.

==> 1,000 Calorie Challenge $50 OFF

Fat loss IS a simple math equation, and when you have the smartest, most strategic calorie burning system EVER developed on your side, your body fat simply has NO chance.

Grab it here at $50 OFF:

1,000 Calorie Challenge $50 OFF <------- Expires TONIGHT

You won't be disappointed.

Arthur M.

P.S. Oh, and if it DOESN'T yield those results? YOU GET YOUR MONEY BACK. You're 100% protected.

But if you do get just HALF the results of other people who have used the 1,000 Calorie Challenge, believe me, you'll be very, very impressed. <------- $50 OFF Ends TONIGHT

Thursday, October 21, 2010

5 Simple Steps for Losing Twenty Pounds Quickly and Safely

By Registered Dietitian Jayson Hunter

It’s unfortunate, but true: Many women feel the need to starve themselves when they have twenty pounds they want to lose so they can look great for a special occasion. Whether it is a wedding, class reunion or some other special event there is a tremendous amount of pressure on women to look great. And this pressure often leads to the yo-yo dieting and weight gain that is so prevalent in our society today.

You know the pattern: You starve yourself and seem to drop a ton of weight fast. But then when you go back to your normal eating patterns you gain not only the weight you lost back, but you gain even more!

And it’s all the result of one thing: Starving your body of the nutrients it needs.

As you’ve probably read somewhere by now, your body’s metabolism actually burns more fat when it’s fed more often. So if you want to lose dress sizes and inches fast you need to be good to your body. And that means eating the foods it craves to help it melt fat.

So here are 5 simple steps you can follow to help you lose twenty pounds of pure fat. And these steps will help you keep the weight off and end – once and for all – the yo-yo dieting dilemma.

Oh, but before I forget, at the end of the five tips I will tell you about a website for you to visit where you can even more great FREE info and even a 30 day meal plan to make your life even easier!

1. Increase Non-Starchy Vegetable Intake

You have probably seen this many times before, but I guarantee it is one of the most important steps to losing weight. Why you ask? One reason is because eating non-starchy vegetables increases your fiber intake which makes you feel fuller quicker.

Another reason is that vegetables are energy consumers. It takes more energy to digest a vegetable than a type of carbohydrate. You could actually be in a negative calorie balance if you compared one carrot’s calories to the amount of calories it took to digest and utilize that carrot.

There are studies that show on average for those that ate 4 or more servings of non-starchy vegetables a day were the biggest losers when it came to weight loss

2. Protein Should Be At Every Meal

To optimally preserve your lean body mass while losing weight it is extremely important to consume some type of lean protein at every meal.

Protein is a great nutrient to prevent you from overeating because it will fill you up quicker.

It is also another nutrient that is energy costly, which means it takes more calories to digest and utilize protein than it does a carbohydrate.

Your best sources of protein are beef, chicken, fish, eggs, and dairy.

3. Eat Whole Grain Carbohydrates

Consuming whole-grain carbohydrates regulates your insulin levels and keeps your body from producing too much insulin. This, in turn, keeps you losing weight.

Large amounts of insulin promote fat storage and fast digesting or simple carbohydrates produce large amounts of insulin. You want to limit or avoid these fast digesting carbs.

By doing this you not only improve your health, but will speed up your fat loss.

Some studies believe that up to 70% of successful weight loss stems from keeping insulin levels in check and to do this means eating whole grains and avoiding simple carbs.

4. Eat More Healthy Fats

Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products.

Healthy fats are great antioxidants. They also help with brain function and many other essential processes that take place in the body on a daily basis.

Essential Fatty acids also help prevent certain diseases such as heart disease and cancer. Some studies are starting to show that consuming Omega-3 products may boost your metabolism by as much as 400 calories a day.

5. Eat Frequent Meals

There is a direct correlation with eating patterns and volume of food consumed as well as insulin levels.

Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

By eating smaller portions throughout the day, you tend to eat less food overall. You also control your blood sugars because, by ingesting a steady state of nutrients throughout the day, your body has no need to significantly elevate insulin levels to handle large amounts of food.

Now of course I do recommend you exercise while making these 5 changes to your diet because nutrition and exercise go hand in hand for fat loss. If you make these simple changes to your diet and take part in an exercise program that has you burning calories then you will drop dress sizes and inches quickly, safely and permanently.

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet.

Can you do these modified exercises?

You ask, and you receive!

I just got word that Joel and Arnel have just added ANOTHER bonus to ensure that literally ANYONE, young or old, fit or not, is able to benefit from the rapid fat loss results promised by the 1,000 Calorie Challenge.

And it's a BIG one! Here's the deal:

In addition to the entry level 300, 450, 600, and 800 calorie workouts provided in the 1,000 Calorie Challenge, Joel & Arnel are now including a full blown video exercise database that walks you through each exercise and coaches you every step of the way on how to modify the exercises for your fitness level.

That's beginner, intermediate, and advanced versions of EVERY exercise in the entire program, organized so that literally ANYONE at ANY level can do (and benefit from) calorically expensive, fat-annihilating workouts.

==> $50 OFF + New Modified Exercise Video Database Bonus!

AND, in addition to the modified exercise database, they're going to include resistance band versions of all the workouts, too!

That means you'll be able to burn 3 to 5 pounds of pure fat every week with minimal equipment right there in your living room if you wish!

This bonus is a huge $97 value, but you're going to get BOTH the Modified Exercise Video Database and the Resistance Band Video Database for F.REE when you pick up the 1,000 Calorie Challenge before midnight on Friday.

==> $50 OFF + Modified AND Resistance Band Video Databases F.REE!

Enjoy the workouts (and the results!),

Arthur M.

P.S. When you grab the workouts today, Joel and Arnel will email you a special link to access the bonus database.

The 1,000 Calorie Challenge IS for beginners, too! (article)

The number one question we had come in yesterday was "Is the 1,000 Calorie Challenge suited for beginners, too?" and the answer is YES!

In fact, the ENTIRE 1st phase of the program was created specifically for beginner and intermediate exercisers to quickly progress them from doing entry level 300 calorie workouts to full blown 1,000+ calorie workouts in 4 weeks or LESS.

And that's essentially the coolest part of the program -- the very unique progression system Joel & Arnel have created to get you to a place where you can dominate your own 1,000 calorie workouts faster than any other program ever could.

Joel talks more about their unique progression system and how it helps beginners become "advanced" as fast as humanly possible here:

==> From "Beginner" to 1,000 Calories -- FAST <------- Click here

Additionally, here is an excerpt from an article from Joel explaining one of the ways they achieve this:

"You see, while your level of fitness may not currently be in a place where you can jump right in to doing 1,000 calorie workouts, we can get you there in as little as four weeks--and that's for ENTRY LEVEL trainees.

Been training for a while? We'll get you there in 2.

It all comes down to a utilizing a system that will progress you from burning 300 calories to 450 calories to 600 calories to 800 calories to 1,000 calories in NO time, and that's what we've developed with R-Quattro technology and Strategic Set Progression.

What is R-Quattro Technology?

Essentially, the entire structure of the 1,000 Calorie Challenge program was specifically designed to progress you along the calorie continuum as fast as humanly possible so that in a matter of just a few short weeks you’ll be performing full-blown 1,000 calorie workouts that burn massive calories and lead to massive fat loss.

And R-Quattro technology is a major contributor to making that possible.

With R-Quattro we strategically manipulate four training variables to tackle progressive overload from four unique angles.

1. Reps – the number of repetitions performed for each exercise
2. Resistance – the load used for each exercise
3. Rest – the length of rest periods between exercises and rounds
4. Rounds – the number of times a circuit of exercises is completed

The end result is the fastest possible progression toward the 1,000 calorie goal, and a heaping helping of fat loss results with each and every workout to boot.

Here's a quick rundown of how R-Quattro is implemented in to the weekly set-up of the 1,000 Calorie Challenge program:

Monday: Baseline workout
Wednesday: Reps and Resistance are increased
Friday: Rest decreases, Rounds are increased

The first workout is always the baseline. Then every workout (Workout 2 and 3 of each week) thereafter gets even more challenging (and subsequently burns more calories and fat) by manipulating R-Quattro.

Beyond that, at the start of each week we change the workout style completely to add another level of progression, bringing us to strategy #2: Strategic Set Progression

==> Click HERE to read more about Strategic Set Progression

Enjoy the information - it's powerful stuff, especially if you're thinking "I might not be ready for this." You ARE - and this is the program that will GET you ready faster than anything else ever could.

Beyond that, losing up to 5 pounds of PURE fat EVERY week is pretty cool, too :)

==> The FASTEST fat loss progression system EVER developed

Wednesday, October 20, 2010

Fat Loss, One A Day At A Time

By Holly Rigsby, CPT

Rome wasn't built in a day and your fat loss won't happen that way either. Don't expect to start eating perfectly and exercising religiously tomorrow. Instead set yourself up for success by implementing at least one supportive habit per week. Make an effort to adopt the premise of "progress, not perfection." By developing awareness that improvement is measured by your daily progress, you can save yourself a lot of grief and frustration from the beginning. Focusing on small, positive steps in everything you do is a vital component to change. It starts you moving in the right direction and the momentum of your amazing, transforming results will soon follow. With time, commitment and a willingness to continue to take those small steps, failure is not an option.

How to do it: Be mindful of the fact that you didn't gain it overnight so you're not going to lose it overnight. A safe and effective fat loss program will yield 1 to 2 pounds of fat loss a week, not 10. As you begin your weight loss journey, aim for 2-3 small improvements each week. Build up to eating more supportively and moving a little more than yesterday. These small changes will add up to big improvements over time.

Beware of supplements and "quick fixes" that promise accelerated fat loss. Instead, plan on losing fat weight slowly. Sure we all want instant results, but it's impossible to undo a years of inactivity and poor nutrition overnight.

Instead of only looking at the big picture, try to break it down into smaller bites. Set one-month goals, three-month goals, six-month goals and even yearly goals. Carry over each previous goal to make sure that you aren't stopping one to achieve another. Make sure goals are achievable and realistic and what you truly want. A half-hearted desire will produce half-hearted results.

Remember, life happens and we must face the challenges. Sometimes that means not getting to exercise or eat properly. The difference is we get it. We make it a point to view each situation, each setback as an opportunity to LEARN and ASK, "What could I do differently next time?" Then it becomes a matter of getting back on track as soon as possible. Leave the excuses and blame behind and forget about beating ourselves up – we're only human. Strive to do a little better today than you did the day before. The key is to stay consistent, focused and take daily action. Make goals meaningful. Our minds cannot differentiate between achieving an enormous goal or a miniscule goal it only perceives success or failure. If you set a goal that is impossible to fail you'll only be setting yourself up for tremendous victory.

Don't be too rigid. Telling your self that you HAVE to workout for a set time to feel a sense of completion is ill fated. If you set out to workout for 30 minutes and you only get in 20, you'll more apt to be disappointed regardless of how hard you worked. If you simply set a goal to go to the gym at least 2-3 days a week and complete your resistance training and cardio you'll perceive yourself as a winner.

An additional goal idea: Have you ever wanted to participate in a race or sport that you've never had the endurance for? Then use that as a goal! When the end justifies the means it's easier to make it through the rough spots. It's a win-win situation if you are able to achieve a want and a need simultaneously!

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

Tuesday, October 19, 2010

15 Rules for Fat Loss

by: Jayson Hunter Registered Dietitian, CSCS

1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

2. Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.

3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.

4. Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated.

5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.

6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.

7. Recommend eating 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger.

8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.

9. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats.

10. If you want to start building habits then you need to follow a plan. Habits are formed by repetitively following a prescribed plan. Therefore map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and you won’t even notice it. How do you think bad habits are formed? By repetitively doing something over and over again.

11. Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” who should be incorporating into your daily meal plans.

12. Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.

13. EXERCISE!! You can lose weight by just following a nutrition plan on its own but very few succeed at it and it takes much longer than when you eat properly as well as exercise. I am not talking about just getting on a treadmill for 30 minutes every other day. Though you can lose weight this way it is not the most efficient use of your time nor maximizing the ability to burn calories. The most effective way to lose fat is by strength training or some type of interval training utilizing strength training and cardiovascular exercises. A properly designed program can burn more overall calories in 20 minutes than 20 minutes on a treadmill. Also, the X factor in all this is that you will burn more calories per minute hours after you finished strength training because of the EPOC effect. Static exercise on a treadmill doesn’t produce this X factor.

14. Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in the food and or exercise journal.

15. Follow the 90% rule. If you can follow your plan 90% of the time then that is enough to have success with weight loss. If you find yourself breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly. Lose the all or nothing attitude and just take one day at a time. Reflect on your day before you go to bed at night and instead of getting down on yourself because you weren’t perfect just set goals to accomplish next day that would eliminate those errors.

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet.

Beat Fat With Breakfast

By Holly Rigsby, CPT

Breakfast is easily the most overlooked solution when it comes to effective fat burning tips. Studies consistently show that people, who regularly eat breakfast, eat fewer calories throughout the day, have better nutritional habits, and weigh less than those who choose to skip breakfast.

When it comes to your fat loss, your goal is to make your body burn more calories. Your metabolism is like a burning fire, how can you make the fire burn stronger without putting something on it to burn? Our bodies are burning fat and calories 24 hours a day, however, calories are burned at the slowest rate while we are sleeping. Without something to jump-start it in the morning, your metabolism may remain in slow motion throughout the day and any extra calories – no matter how healthy - will be stored as fat.

The act of eating and digesting supportive foods frequently, increases your metabolism so you can burn more fat and calories all day long.

How to do it: Eat a supportive meal within an hour of waking. Feel like your always running late? No time to eat? The secret – get up 10-20 minutes earlier and keep it simple. Not only can you increase time spent with your family at the kitchen table, but making time to start your day off with a high protein, high fiber breakfast will boost your metabolism, your energy and your mood. Because breakfast provides you with the energy you need to get through your day, the more energy you have, the more active you'll be and the more active you are, the more calories you burn.

If you are not hungry first thing in the morning, try starting your day with a big glass of water or freshly brewed green tea. Proceed with your morning routine and plan to allow yourself about 10-15 minutes before you walk out the door to eat your breakfast.

If you like to exercise first thing in the morning, eat 30 to 45 minutes before your workout.

Try one of the following options:

1. Eat a light snack – yogurt or a piece of fruit. Eat your regular breakfast 30-45 minutes after your workout.

2. Eat half of your regular breakfast before the workout and the other half about 30-45 minutes after your workout.

3. Drink a meal replacement shake – quick and easy to make and for your body too digest.

Watch out for "Protein/Breakfast Bars". Many of these items seem appealing for they are quick and easy; however the majority of these bars are loaded with sugar and fat. Check the nutrition facts.

Here are some breakfast fat loss favorites: Cereal is a MUST. It's convenient, easy to prepare, easy to eat and full of nutrients – No…"Whole Grain Lucky Charm" does not fall into this category. Be sure to choose your cereals based on the information on the food label.

The top choices should have:

• 5 grams of Fiber or more
• 8 grams of Sugar or LESS
• Sugar not listed among the first 3 ingredients.

For all other breakfast options, be sure to include a protein, complex carbohydrate, and fresh or frozen fruit. These are some of my favorites:

• Oatmeal with natural peanut butter, cinnamon and a side of fresh berries.
• Kashi Go Lean Crunch with skim milk and a banana.
• Scrambled egg whites topped with salsa and shredded cheese wrapped in a whole wheat tortilla.
• Meal Replacement Shake with a piece of fruit.

So if you're interested in fat loss, make sure you don't forget – breakfast is the most important meal of the day.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

Monday, October 18, 2010

7 Fat Loss Strategies For Busy Moms

By Holly Rigsby, CPT

Would you like to "jump start" your metabolism and lose your ‘mommy belly' once and for all? If so, the following seven tips are exactly what you need to improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and the need to pull your ‘skinny jeans' out of the closet.

1. The majority of your workouts should be composed of free-weight, bodyweight or cable exercises.

Compared to machines, free-weight, bodyweight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.

2. Use exercises that work more than one muscle at a time.

When focusing on fat loss, you can't worry about "shaping" exercises, instead you should use exercises that'll get you the biggest bang for your buck and work as many muscles as possible. Isolation exercises can be used at the end of a workout to work on a specific target area, but they just serve to supplement your core movements.

Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.

If you seek lean, toned muscles and the increase in metabolism that comes with them, you must choose exercises that work as many different muscles as possible. One of the main reasons why squats are superior to leg extensions for improving your body is that they also work your butt, hamstrings and inner thighs in addition to toning your quadriceps while leg extensions focus on just the front of your thigh and don't really offer any other benefit. That same rationale hold true for arm exercises too. That's why dumbell presses and dips will are more valuable for your arms than triceps kickbacks and pushdowns.

A good rule of thumb is to use movements that will allow you to use the most weight. These will have a systemic effect on your body that'll help maintain or increase your lean muscle, and in turn ignite your metabolism.

3. Pair exercises.

Pair your exercises together so that you alternate between upper-body exercises and lower-body exercises or between exercises that target opposing muscle groups (e.g. chest and back).

This type of approach will keep your workouts short and efficient by eliminating much of the downtime that comes between sets of a single exercise since you are working on one movement while resting from another. This approach can also yield huge benefits in your mission to burn fat. Since you'll constantly be moving and keeping your heart rate elevated, you'll be burning far more calories than you would during a typical workout.

4. Keep your reps between 8 and 12.

Through research, it has been determined that the best range for building lean muscle is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. "High reps for tone and fat loss" is one of the biggest (and most unproductive) training myths! Somehow the aerobics, yoga and Pilates' community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!

5. Rest only 30 to 60 seconds between sets.

When you keep the rest periods under one minute, it's easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.

If your first movement in an upper/lower body pair is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly "easy" exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the pair.

6. Perform total body workouts.

You must drop the notion that muscle groups work independently of one another. Muscles work together and should be trained that way. Besides, not only does this approach mean less time in the gym, but by working the whole body three times per week, you'll be maximizing the fat burning effect of your program.

7. Cardio is not the cure-all for fat loss.

Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.

Take these strategies and incorporate them into your workout routine. Not only will you save a lot of time, but you'll also soon see a leaner and more toned body. Not to mention a few more turned heads and the re-emergence of your skinny jeans.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

Friday, October 15, 2010

Best tips for motivation

One of my friends had his birthday today... but he's the one giving gifts! --  <--- best motivation tips

Yes!  Today is Jon Benson's birthday... he turns a very young 47.

And he has something very useful to share with you...

He made a presentation that covers what Jon believes to be the number 1 motivation killer... and something very few people even realize exists in their minds...



Friction is something you absolutely MUST address if you want to see better results in your fitness goals as well as more happiness and prosperity in your life and relationships.

Yep. Friction is THAT important.

THAT deadly.

Jon labored for over a year to produce what he calls "neuro-audio technology"...

Fancy, eh? ; )

All that really means is that he recorded some awesome audios that help you get rid of friction once and for all....

They are here:   <--- WITH a Birthday DISCOUNT

NOW... one more thing before you visit his tips for motivation page...

Make that TWO more things...

1. Be sure to have a pencil and some paper. You will want to take some notes... but don't worry... it's nothing like school... ; )

2. At the end he offers you a BUNCH of cool neuro-audios for a short-time BIRTHDAY DISCOUNT...

BUT... even if you don't want to spend a penny I promise you'll discover a TON of useful... dare I say "life-changing" info that you can apply FREEE of charge...

Go listen in:  <--- best motivation tips


Arthur M.

P.S.  Jon also gives away "1 tip for making progress happen faster"... and it's so baby simple anyone can use it...

And... it's all about the use of ONE WORD...

Which word?

Ya gotta watch to find out...  <--- freee tips and MORE

P.P.S.  "Motivation"... believe it or not but Jon do not care for that word... there's a MUCH more powerful thing than motivation...

And you SHOULD be using it...

The presentation below will speak to you about making things seem "effortless".... so while you still have to take ACTION the action FEELS a lot easier...

... so no "motivation" is needed.

Sounds good!  <--- click HERE

Thursday, October 14, 2010

Dumbbell Conditioning For Fat Burning

By Mike Westerdal

Dumbbells are probably the most versatile exercise equipment ever invented. They are perfect for anyone and are ideal for working out at home. Even with light weights, dumbbell workouts can tone your muscles and when combined with cardio, dumbbells can really boost your body's fat-burning capacity.

You'll need to get a set of dumbbells to get started. Stick with lighter weights so you don't run the risk of injuring yourself. We'll start off by going over some dumbbell conditioning exercises that can be done indoors year-round. Make sure you've got enough clear space around you (and above you too) to be able to safely perform the maneuvers without hitting anything.

Single dumbbell squat: Grasp a dumbbell with both hands, holding it about 8 inches in front of your chest. With your feet about shoulder-width apart, keep your back straight and slowly bend at the knees until your thighs are parallel to the floor-hold for one or two seconds and then return to the starting position. Do 10-12 reps, rest for a moment then repeat.

Side shoulder raise: Stand and hold the dumbbells at your sides with your palms facing inwards. With your elbows slightly bent, raise your arms out and up, bringing the dumbbells up to about ear height. Slowly return to the starting position and repeat. You can also do front raises-with your palms facing towards you, keep your arm more or less straight and bring the dumbbell up and out in front of you up to about ear height.

Overhead press: Grasp the dumbbells with your palms facing forward. Bring the dumbbells up to about ear height (your upper arms parallel to the floor). Raise the dumbbells up over your head until they just about touch-pause and return to the starting position and then repeat.

Bicep curls: Hold the dumbbells at your side palms facing forward and then keeping your elbows near your side, curl your arm up until the dumbbell just about touches your shoulder. Hold for 1-2 seconds, return to the starting position. You can do one arm at a time or both together-whichever you prefer.

Once you've got these basic movements down, you can start performing these exercises while walking in place. Start easy but try and get to where you can lift your legs high enough so that your thigh is nearly parallel to the floor. You want to get your heart rate up so that you'll achieve maximum benefit. Rotate through the exercises. You can even add your own.

Now we'll discuss a few ways that you can outside or incorporate dumbbells into outdoor activities such as walking: 

Jumping jacks with overhead dumbbell press: Begin by standing with your feet about 6-8 inches apart, grasping a dumbbell in each hand and bend your elbows upright (upper arms parallel to the floor) holding the dumbbells about ear height. Jump up spreading your feet out (like you were doing a jumping jack) and as you do so, lift the dumbbells over your head. Jump back to the starting position and as you do, return the dumbbells to the starting position. Repeat 20-30 times;

Walking with dumbbells: Walking is an excellent, low-impact way to get or stay fit-it can be made even better with the addition of a lightweight set of dumbbells. Jumpstart your metabolism by doing bicep curls, overhead presses, or front raises while you're walking;

Walking dumbbell lunges: Find an area where you can walk about 20 feet and then holding a dumbbell in each hand (arms at your side) place one foot forward as far as you comfortably can, then lower your body until the knee of your rear leg almost touches the ground and your front thigh is almost parallel to the floor. Then, keeping your torso upright, lunge forward with the other leg, repeating the process, alternating lunges 10 times.

What I've presented here are just a very few of the many ways to incorporate dumbbells into a conditioning workout. Be creative and come up with some of your own. Be sure to take things slowly at first and gradually build up your capacity and make sure you've got the form down right. Starting off too aggressively right out of the gate may result in injury and can really make it difficult to stick with your program. Try and build up to where you can do at least 30 minutes of moderate to vigorous exercise 3-5 times a week.

Mike Westerdal is the author of "Dumbbell Exercises and Lifting Routines" To Help You Gain More Muscle, Lose Weight, or Just Get Yourself in Better Physical Shape... WITHOUT the Hassles, and Expenses of Health Clubs. Increase Your Muscle Size And Improve Your Physical Fitness In 90 Days - Guaranteed.

Thursday, October 7, 2010

FREEE Fat-burning report and workout is expiring (last chance)

More than 72,973 people have now downloaded the 4 Keys to 4xs FASTER Fat Loss freee report from best-selling author Joel Marion and the KING of YouTube fitness (more than 48 MILLION channel viewers), Arnel Ricafranca. Were you one of them?

4 Keys to 4xs FASTER Fat Loss <------- LAST chance to download for F.REE

The report is 27 content-rich pages jam-packed with cutting-edge strategies to help you burn OVER 1,000 calories per workout, like the brand new R-Quattro progression system, Strategic Set Manipulation technology, G-flux Domination, and more.

And I just got word that they're ALSO going to give you *another* report containing a full-blown workout that uses these brand new strategies to help you burn 3 to 5 lbs of PURE fat just this week.

Burn 3-5 lbs of PURE Fat this week <------- LAST chance to get BOTH for F.REE

Arnel and Joel will be pulling the report down tomorrow, so make sure you get in TODAY.

Talk soon,

Arthur M.

P.S. You'll also get a new exercise, "The Superman Pushup", on page 27.

And in my opinion, Triset #1 from that workout is a classic. You'll find those 3 exercises on page 13, followed by the intense fat burning Triset #4 on page 14.

Get the report AND the Workout here <------- Last chance (FREE)

Wednesday, October 6, 2010

Max Effort Cardio?

By Elliott Hulse

Discovering The Essence of Hard Core Fat Loss

If you’re anything like me… you HATE doing cardio! I can’t even stand the word, “cardio”. It conjures up childhood memories of watching my mom follow along with a Jane Fonda VHS while wearing tights and those knee-high bushy pink socks. — *shiver*

But I DO like the idea of burning off thick layers of beer belly fat and nastiness, without my butt going numb on a bicycle seat or bouncing around on colorful plastic blocks. In fact, the only thing I really enjoy doing in the gym is lifting heavy barbells and throwing around odd objects. So, as a part of my Lean Hybrid Muscle experiment I decided to utilize what I call “Max Effort Cardio”.

Max Effort Cardio is where I illicit a cardiovascular response via mulitjoint barbell exercises or strongman training. So, instead of the typical max effort singles and triples, I use a slightly lighter weight and perform back to back sets of 5’s… and here is the secret to this whole concept, with very MINIMAL rest intervals.

I know, I know… you’re probably saying, “Elliott, that doesn’t make any sense! Everything that I have been taught about weight training says that I should rest 2-3 minutes between max effort attempts — you must be going mad!”

Yes, I HAVE gone mad a long time ago… but all respected scientists do so eventually ;)

Just bare with me for a moment!

If you consider that my Max Effort Cardio system forces your muscles to adapt by increasing Mitochondrial Density, you already understand that this means an increase capacity for fat burning ALL DAY LONG. In fact, it has been noted that weight training in a similar fashion to what I have described also keeps your metabolism burning at an accelerated rate for several hours after completing your training session.

This is in stark contrast to the immediate drop in metabolic rate when engaged in low intensity cardio, such as jogging or pedaling on a stationary bike.

Below is a workout for you to try… but you have to make me a promise. After you try the workout post a comment on this blog post about how you felt and if you think that this type of training can help ANYONE get bigger muscles and burn fat at the same time!

Try this:

Set a barbell with either 95 lbs or 135 lbs (more if you are a monster)

Perform 5-10 sets of 5 Thrusters (see the video below) with less than 30 seconds between sets.

If this doesn’t get your heart beating faster than a jack-rabbit’s in heat, then you’re probably dead.

The Lean Hybrid Muscle Building Program is Ready
Get Your Done-For-You Hybrid Workouts Here

Tuesday, October 5, 2010

This burns a THOUSAND calories in ONE workout?

Fitness experts Joel Marion and Arnel Ricafranca just released a DYNAMITE report entitled "4 Keys to 4xs FASTER Fat Loss", and for the next few days it's 100% freee to download:

4 Keys to 4xs FASTER Fat Loss <------- Click Here to download

In the report, they reveal 4 extremely unique "under the radar" methods to have you legitimately burning 1,000+ calories in a SINGLE workout, and WITHOUT having to work out for hours on end, either.

Burn a THOUSAND calories in a SINGLE Workout <------- *FREE* download, Click here

Frankly, the information they share in just the first 9 and 1/2 pages alone could easily retail for $29.95, but right now they're GIVING it away (no catch).

Grab it here:

Burn a THOUSAND calories in a SINGLE workout <------- Click here to download



Friday, October 1, 2010

Today is the last day (holy grail) don’t miss!

Any time a new fitness, fat loss or body transformation program is released, you can’t help but to ask yourself…

What makes this than any different than any other program, book or seminar that’s already out there?

Usually, the answer is “not much.”

But this week, something very unique and interesting was released: Tom Venuto’s new “Holy Grail system.”

Tom is the guy that wrote “Burn the fat, Feed the muscle”, which is considered a fat loss classic.

He’s also a writer for Men’s Fitness, he’s been seen in Oprah magazine, he’s written national and #1 Amazon bestsellers, and as a natural bodybuilder, he’s one of the guys who really walks the walk (just check out his abs!)

So what’s any different about his new program?

Tom says, This is the new – and only – program that teaches you how to:

a) Gain muscle without gaining fat (no bulking up, just lean muscle)
b) Lose fat without losing muscle
c) Gain muscle while losing fat at the same time (the “holy grail” of fitness goals)

As part of his new program release promotion, all week long Tom has been giving away 4 limited-time bonuses worth $114.80, but the offer ends tonite at midnight at:

===> ==>

BONUS #1:  Extreme And Controversial Fat Loss Techniques (Ebook $19.95 value)

Cardio on an empty stomach? Eat less at night? Ketogenic diets? Very high protein? Low calorie rapid fat loss diets? High volume cardio? No food after cardio? These are just a handful of the controversial rapid fat loss techniques that are analyzed for risks versus benefits in this revealing 27-page report. Read this and find out (a) if these methods work at all and (b) if they work, are they also too risky for you?

BONUS #2:  Super Lean Seminar – Secrets Of Achieving Very Low Body Fat (Audio MP3 and ebook Transcripts $49.95 value)

Get my “Secret Weapon” strategies for reaching super-low body fat and dropping those last 10 stubborn pounds. Find out how the “anti starvation hormone” prevents you from getting lean, how to boost the “good hormones” naturally, how to break any fat loss plateau, advanced “peaking methods” to look “super-lean” for photo shoots or contests, which 2 natural herbs eliminate water retention and make your muscles look more defined overnight and much more.

BONUS #3:  The Science Of Goal Achievement – 10 Secrets of Subconscious Mind Power and 7 Secrets of Scientific Goal Setting (e-book, 55 pages, $29.95 value)

Most people try to force changes with willpower, but willpower doesn’t last. Subconscious mind power is the real secret to putting healthy eating and training habits on automatic pilot: Using just 1 of the 10 subconscious secrets could help you bust old habits and create permanent behavior change

BONUS #4:  How To Measure Your Body Fat In The Privacy Of Your Own Home (ebook) $19.95 value)

It’s NOT just about the scale. What’s more important is your body composition – your ratio of muscle to fat. Many people are losing muscle and they don’t even realize it, because they don’t know how to measure it. This e-book will teach you a simple 2-minute test you can use to measure your body fat at home… If you start
measuring your progress the right way, you can lose 100% pure fat! 
When you get the Holy Grail program today, you get all 4 of these bonuses, (seriously good info, valued at $114.80) for f-r-e-e

(last day! don’t miss!)


Arthur M.

PS. See what people are saying about this new breakthrough below

” I used The Holy Grail (THG) system this summer to trim fat while holding onto muscle. I managed to go from “lean” to “ripped”. Using the strategies detailed in THG I cut from 10% to less than 5% body fat! Now I am using THG to add even more muscle without getting fat. This program works.”

-Brian Nordberg

“In the last 98 days I have: burned 12% body fat, shed 25 pounds of fat shrunk my waist by 19 cm and gained 5 pounds of muscle. The Holy Grail WORKS!

-Peta Freestone

“Thanks, Tom! Your Burn the Fat, Feed the Muscle (BFFM) info has lead to dramatic improvements for me in the last 5 years and the “Holy Grail” you are launching now seems to be nothing short of revolutionary!”


“I lost 15 pounds but the best part of all was that I added visible muscle to my frame in the process. Unbelievable? Yes, but it’s true!

-Erica Perna

“I felt like I already understood nutrition, but the Holy Grail has completely revamped my thinking!” (lost 28.2 lbs, gained 9 lbs lean body mass)

-Ryan Wilson

the deadline for all the extra bonuses is Friday, October 1st at Midnight EST – don't miss!

You can download all your bonuses here: