Wednesday, June 29, 2011

Reducing Your Calorie Intake the Smart Way

The majority of experts have agreed that weight loss occurs when one consumes fewer calories that he or she burns. Therefore, if you’re trying to lose weight, you need to start paying attention to your daily calorie intake. So, how to you go about eating less calories than you burn…what’s the trick to mastering that ratio?

Well, some people manage it by exercising more to burn off the extra calories. While this method works, you are still going to need to find a way to monitor how many calories you’re eating daily. And, keep in mind that you will probably get hungry after working out due to the physical activity, which usually evens out the calories you just burned.

Although it’s necessary to reduce your calorie intake daily in order to lose weight, you shouldn’t go on a “crash diet” and severely cut out calories. While it can result in quick weight loss, it can also have a lot of negative effects on your body as well. Below are some smart tips or reducing your daily calories.

Write Everything Down. The first thing you need to do is keep track of the amount of calories you take in every day. You can purchase an actual calorie record book for this online. And, for those who don’t know how many calories are in various foods, you can easily find this information out online as well. Before you begin reducing your calories, it’s wise to first speak to your doctor and determine what the best daily calorie intake is for you to reach your weight loss goals.

Eat More Nutritious Foods. While it may be tempting to eat a sugary snack that’s “low” in calories, you’re going to get far more satisfaction by eating healthier foods that are full of nutrients. While these foods may have a few more calories than the sugary snack you were considering, they will keep you full longer. The calories in junk food are often referred to as “empty calories” for a reason. A few examples of the nutritious foods you should be eating include:

· Veggies such as tomatoes, spinach, kale and avocados

· Fruits such as apples, bananas, oranges, pineapples and strawberries

· Nuts and seeds such as walnuts, pumpkin seeds, almonds and sunflower seeds

Take It a Step at a Time. The reason that so many fail in their diet attempts is that they try to do it all at once. Not only does this require that they completely change their lifestyle in a single day, but it also discourages them quicker because they feel like it’s not fun and they can’t eat anything. Therefore, take this a step at a time. Just focus on changing a few things at first like using olive oil instead of butter or margarine when cooking or using a healthy sugar substitute in the place of regular sugar. Another small step is to cut out one bad food you eat regularly and replace it with a healthier one.

Tips for Eating Out: There are several ways to cut back on calories when eating out. For example, instead of ordering and entire meal, choose an appetizer. You can also change simple things like dipping your bites of salad in the dressing instead of pouring it on…you’ll eat less dressing that way. Another great way to cut out extra calories when eating out is by drinking water.

Monday, June 27, 2011

The 7-Day Back Pain Cure: You MUST Grab This Free Book

I know you didn’t see it, but a two weeks ago I posted an article about a great new book called "The 7-Day Back Pain Cure"...

Well, it was written by a good friend of mine, Jesse Cannone. Jesse is recognized as one of the leading back pain relief experts in the world and right now he is giving away FREE copies of this new book.

It's not an eBook or anything like that... it's a real book and it's for sale on Amazon and at Barnes and Noble, but don't go buy it because if you go to his website right now you can get a free copy. You just pay a small shipping fee...

But it gets even better... a portion of your shipping fee is donated to one of two great charities: Habitat for Humanity or St. Jude's Children’s Hospital - you choose.

Click here to grab a FREE copy

Not only is the book fabulous, but he's done such a great job in taking complicated issues like back pain and the many things that cause it, and he's broken it down into an easy to read and understand book.

I found it very eye-opening and I have already made many changes to my daily routine from how I sit, to what I eat (or don't eat), to how I exercise and more... and I don't have back pain! But I DO want to prevent it.

Plus, what I like most about the book are the "7-Day Action Plans" that he has at the end of the book... so based on your situation or condition, you choose the action plan that's best for you... then all you have to do is follow the steps. For example, if you have a herniated or bulging disc, then use that action plan.... Neck pain? page 172... Sciatica? page 178

So, if you suffer from any type of back pain, I highly recommend you go grab yourself a free copy of his book now... and if you get to his website and they are out of free copies, I'd go buy it on Amazon... it's that good!

Click here to grab a FREE copy

I'm sure you'll find it as helpful as I have, especially if you are in pain now.

Best,

Arthur M.

P.S. If you don't have back or neck pain, but you know someone who does, please be sure to forward this to them... I'm sure they'll thank you greatly.

 

Thursday, June 23, 2011

Burn More Fat in Your Running Workouts

Intense exercise has been shown time and time again to be more effective at burning fat than low intensity exercise.  Part of this is due to the exercise after-burn, also referred to as excess post-exercise oxygen consumption (EPOC).  This is the number of calories expended (above resting
values) after an exercise bout.

EPOC represents the oxygen consumption the body uses to return to its pre-exercise state.

The physiological mechanisms responsible for increased metabolism following exercise include oxygen replenishment, phosphagen (ATP-PC) resynthesis, lactic acid removal, increased ventilation, and increased blood circulation and body temperature.

Your body can take anywhere from 15 minutes to 48 hours to fully recover to a resting state. Studies have found that the magnitude and duration of EPOC depend on the intensity and duration of exercise.
Research demonstrates that the intensity of your cardio workout bout has the greatest impact on EPOC.

As exercise intensity increases, the magnitude and duration of EPOC increase.

In a study by Bahr and Sejersted (1991), subjects completed exercise bouts at intensities of 29%, 50% and 75% of their VO2max for a period of 80 minutes. The greatest EPOC was reported following the highest exercise intensity (75% VO2max) with 30 liters of oxygen consumed or 150 calories burned.

(Note: it is well understood in all exercise physiology and nutrition texts that for every liter of oxygen consumed, approximately 5 calories are burned.)

In a more recent study, Phelain and his colleagues also investigated the effects of low-intensity (50% VO2max) and high-intensity (75% VO2max) exercise on the EPOC response.

Although the energy expended during both exercise bouts was the same 500 calories, the higher intensity bout caused a significantly higher EPOC than the lower intensity bout – 9 liters of oxygen (or 45 calories) versus 4.8 liters (or 24 calories).

Additionally, the duration of EPOC following the highest intensity exercise was significantly longer when compared to the lower-intensity bouts (10.5 hours versus 0.3 and 3.3 hours). That’s an astounding difference!

These results are very powerful and demonstrate once again that intensity is king when it comes to burning calories. So even if the calorie count on your cardio machine isn’t what you want it to be don’t worry – the real fat burning benefit is taking place for several hours after your session!

One of the reasons for this occurrence is that after exercise your body is restoring its depleted glycogen (carbohydrate) reserves, therefore, it turns to fat for its primary fuel source!

LOOK AT HOW SPRINTERS TRAIN

If you’ve ever seen a sprinter’s training session the one thing you would have noticed is the intensity at which they train. They perform near maximal efforts for short periods of time. This includes their resistance and cardio training. And the results speak for themselves. How many sprinters do you know of that are fat and flabby?

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ABOUT THE AUTHOR:

Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts.  You can take his Treadmill Trainer interval trainin running programs for a free test spin by visiting http://www.cartville.com/app/?Clk=4349726 and learn more about the best running workouts to get you fitter and running faster than ever before!
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Wednesday, June 22, 2011

Can you really be “unbreakable”???

Probably not unless you’re a comic book superhero.

But you CAN get pretty darn close if you use a few super-powered training techniques that rebalance your muscles, improve the “quality” of your tissues and actually accelerate your FATLOSS.

It’s not rocket science, but it does require a very precise combination of just the right elements in just the right order…

My friends Ryan and Adam (aka The Bodyweight Coaches) integrated a lot of these techniques into their brand new Shapeshifter Body Redesign system. That’s because they understand how important this stuff is for both injury prevention AND physique.

Why does balance matter, and what the heck does that have to do with looking great naked?

Quite a lot, actually. A body that’s out of balance will hold onto fat and put the brakes on new muscle. And imbalances also increase your risk of injury — which of course completely sidelines you from your best body “redesign” efforts.

These guys think injury prevention is so important that they added a very special bonus to their Shapeshifter body redesign system. They’re giving it away TODAY ONLY with their brand new bodyweight program.

It’s not just any program. This one’s been approved by The Doctor. That’s right, Adam & Ryan have teamed up with Dr Kareem Samhouri to create the…

Shapeshifter Shield <--- Special bonus with your 51% VIP discount (Today Only)

So what exactly are these super-powered techniques used in Shapeshifter Shield?

Element #1 - Self “Myofascial” Release

It’s sort of like giving yourself a massage  — but not the nice relaxing kind… the kind that digs deep and fixes what ails you! You can use a number of different objects with these self-massage techniques, including a simple tennis ball. But the most common tool is a foam roller.

Element #2 - Flexibility Exercises

If your muscles and connective tissues are tight in certain key areas, you’re an injury waiting to happen. And who ISN’T tight nowadays??? Our busy lives have us chained to our chairs and strapped into cars for most of the day. It’s so bad that the entire population is becoming chair-shaped.

If you don’t integrate flexibility into your training you WILL start to resemble the stuff you’re sitting on. And that is NOT good. The flexibility exercises included in Shapeshifter Shield are designed to counter this daily over-conditioning, restoring you to the natural, vibrant health you knew in your “glory days.”

Element #3 - Mobility Training

This is the one that almost NO ONE is doing! And that’s a shame, because it makes all the difference in your quest for a super-heroic unbreakable body! If you don’t balance your “stretching” with mobility work, you become a walking time bomb... but rather than explode in a blaze of glory, you simply break up.

Mobility is all about rebalancing muscles so you can have CONTROL over your flexibility. It’s the key that rounds out your mission to be “injury-proof.”

Used in combination, these three powerful techniques will be your SHEILD against injury and your catalyst to accelerated body “redesign.”

When you integrate them into the innovative bodyweight workouts, diet tips and lifestyle advice provided in the Shapeshifer Body Redesign system, you’ve got the ticket to building your best body ever.

Better lever yourself outta that chair and take action now. Shapeshifter Shield is only available today when you grab the full Shapeshifter system. Click over to the page. We guarantee you’ll fall outta your chair when you see how much they included for this price!

Shapeshifter system + Shapeshifter Shield <--- 51% discount & bonus TODAY only

Oh, and if you want a glimpse of some of the exercises they use, click through that link above and check out the coolest video preview on the net.

Enjoy!

5 Foods That Make You Fat, 5 That Don't

5 Foods That Make You Fat, 5 That Don't

Add Spices and Lose Weight

You probably knew spices add a lot to food, but more than likely you didn’t realize that they can help you lose weight! There are a few different ways they do this. For example, some spices will speed up your metabolism, others are spicy which causes you to eat less while there are others that affect your body in a way encourages weight loss. Below are some common spices believed to help weight loss:

Cayenne Pepper – While cayenne pepper is known for spicing up the temperature of various foods, a little known fact is that it actually increases the speed of the body’s metabolism. In fact, it can speed it up by 25 percent! Finally, due to the heat that comes with cayenne pepper, most people drink more water with it, which helps you feel full and eat less.

Cinnamon – Cinnamon acts as a regulator for your body. It maintains your body’s metabolism towards carbohydrates, while lowering blood sugar and possibly cholesterol. A perfect spice for those looking to shed a few pounds and improve their overall health!

Turmeric – While you may not like the tint of yellow this spice gives foods, you will like the fact that it helps aid in the prevention of fat absorption. Previous studies on mice have shown that one of the curcumin, a component in turmeric, inhibited growth in fat tissue. It is also often believed that when turmeric is combined with cumin and ginger, turmeric’s weight-loss effects are actually enhanced.

Black Pepper – Black pepper has a chemical in it called piperine, which has been proven to stimulate the nervous system. When you stimulate your nervous system, you may actually be speeding up your metabolism a little. Therefore, don’t be shy with the pepper! However, there is a slight catch – to get the greatest benefit out of piperine, use freshly ground pepper.

Mustard – Mustard is one of the best weight-loss spices for the simple fact that it has a lot of flavor with little to no calories! In addition to being extremely low in calories, mustard helps regulate blood with the selenium found within it. It also has been said to increase metabolism, as well!

Ginger – Ginger helps you lose weight because it boosts digestion and possibly speeds up metabolism. When your body is digesting foods well, then you’re most definitely have a better weight-loss result. Adding ginger to your daily diet is pretty easy as you can add it to soups, teas, stir-fry meals and much more!

The great thing that all of the above spices have in common is that they are packed full of flavor, making them easy to include in your daily diet. Plus, some of the spices will help reduce the amount of food you eat because they will increase the temperature of your food!

How to Run on the Treadmill

Running on the treadmill has some obvious advantages over running outdoors, especially if the weather outside becomes bone chilling.

It's no surprise that many people like running because of its calorie-burning effects. After all, since running is weight bearing and recruits a large amount of muscle, it is the best form of cardiovascular fitness training to burn calories and fat. Besides, when was the last time you saw an overweight runner?

USE INTERVALS

Whether you are a hardcore runner is of no importance. You can still benefit tremendously from the treadmill workouts you're soon about to discover. As you'll see, these treadmill workouts are based on interval training.

Interval training is a powerful method of maximizing your peak cardiovascular fitness and burning fat because it enables you to run at a higher intensity for a longer period of time since bouts of high intensity are interspersed with bouts of lower intensity. The result, you get a cardio fitness training effect and boost your metabolism for several hours after your interval workout.

This post-exercise metabolism boost is known as EPOC or "excess post-exercise oxygen consumption" and can be responsible for several hundred calories expended while you are rest for up to several hours after your interval training workout.

What's even cooler about intervals is that they allow you to spend less time exercising while providing more substantial fitness and fat burning improvements compared to long, boring cardio sessions. In just 15-20 minutes of interval training you can accomplish what most exercisers never come close to achieving in an hour of cardio!

So now that we've established the benefits of interval training, let's have a look at some interval treadmill workouts that will save you time and give you huge fat burning and cardiovascular benefits! I know you'll enjoy them and find them both challenging and invigorating compared to traditional long, boring cardio workouts.

Each of these running workouts should begin with a light 5 minute warm-up (ie. jogging). Note as well that these interval training workouts are fairly challenging so give them a shot and see how you do.

Interval Workout #1

Work = 2 minutes @ 85%
Recovery = 1 minutes @ 65%

Repeat 4 times for a total of 12 minutes.

Interval Workout #2

Work = 1 minute @ 95%
Recovery = 1 minute @ 65%

Repeat 10 times for a total of 20 minutes

Interval Workout #3

Work = 30 seconds @ 100%
Recovery = 90 seconds @ 65%

Repeat 10 times for a total of 20 minutes.

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ABOUT THE AUTHOR:

Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval training running programs for a free test spin by visiting http://www.cartville.com/app/?Clk=4349715 and learn more about the best running workouts to get you fitter and running faster than ever before!

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Tuesday, June 21, 2011

The Effect of Exercise Duration on Fat Loss

The length of your exercise bout is well known to have a profound effect on how much fat you burn during and after your workout.  When discussing post-working fat burning, we’re really alluding to EPOC (or excess post exercise oxygen consumption), which is number of calories your body burns to recover back to a resting state.

Research consistently reports that a direct relationship exists between the duration of exercise and EPOC. In one study, women were asked to walk on a treadmill at 70% VO2max for 20, 40 and 60 minutes. The authors reported a significantly higher and longer EPOC following the 60-minute duration treadmill workout. The values were 8.6 liters of oxygen (43 calories), 9.8 liters of oxygen (49 calories) and 15.2 liters of oxygen (76 calories) for 20-, 40- and 60-minute durations, respectively.

Another study investigated the effects on EPOC of exercise duration (30, 45 and 60 minutes) at 70% VOmax.

They reported EPOC values of 6.6 liters of oxygen (33 calories over 2 hours), 14.9 liters of oxygen (74.5 calories over 3.4 hours) and 33 liters of oxygen (165 calories over 7.6 hours) for durations of 30, 45 and 60 minutes, respectively. The researchers concluded that increasing exercise duration significantly increased total EPOC.

In a similar study, subjects exercised for 20, 40 and 80 minutes at 70% VO2max and had EPOC values of 11.1 L (55.5 calories), 14.7 L (73.5 calories) and 31.9 L (159.5 calories) for each duration, respectively.

Studies have also investigated the effects of combining high intensity exercise with even longer duration. Maehlum and colleagues reported an EPOC of 26 L (130 calories) following 80 minutes of cycling at 70% VO2max in eight men and women. In addition, the subjects’ VO2 was still elevated by an average of 5% for 24 hours post-exercise!

In studies investigating EPOC following shorter-duration exercise, the results are quite different. But do keep in mind that the following 2 studies used very moderate exercise intensities. In one of these studies, a very low EPOC average of 3.1 L (15.5 calories) was observed following 30 minutes of cycling at just 60%–65% VO2max. And, in another study, Sedlock and colleagues found that the average EPOC following 20 minutes of exercise at 75% VO2max was only 6.2 L (31 calories).

So I’m pretty sure that you can now see that an overwhelming number of studies conclude that exercise duration can heavily impact EPOC, which can contribute significantly to overall caloric expenditure. So if you want to burn than crank up the intensity of your workouts and the longer you can maintain that intensity, the better.

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ABOUT THE AUTHOR:

Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval trainin running programs for a free test spin by visiting http://www.cartville.com/app/?Clk=4349725 and learn more about the best running workouts to get you fitter and running faster than ever before!

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Brand new body “redesign” workouts (just in time for summer)

Unless you’re living in a crater on the moon, you’ve probably heard about the brand new body “redesign” program my good friends Adam and Ryan have created. And with good reason! The entire internet seems to be buzzing with it!

These guys — also known as “The Bodyweight Coaches” — have designed a program that changes the shape of your body without ANY equipment.

They’re releasing it to the public TODAY. And to celebrate, they’re offering a super-sized 51% discount to their VIP community members — and to certain select subscribers like you!

Redesign your body without equipment <--- 51% discount invitation

We’re talking innovative bodyweight training programs fully integrated with no-nonsense diet and lifestyle lessons. One of their beta testers lost 8.5 inches off her body in only 6 weeks—without setting foot in a gym! And every inch she shed was fat!

That’s the secret of their body “REDESIGN” system. They’ve arranged the program in a day-by-day format that removes fat on the hurry-up while maintaining or even adding muscle in EXACTLY THE RIGHT PLACES for the most impressive VISUAL impact.

And that’s what getting in shape is all about, right? Changing your shape. I mean, there’s no point working your butt off in the gym if no one notices!

And that’s exactly what usually happens with exercise and diet programs. You lose weight and end up with nothing more than a smaller version of the same flabby body. But not with this new program! I guess that’s why they called it Shapeshifter…

Get the Shapeshifter system now (redesign your shape) <--- 51% off (exclusive invite)

This is by far the best bodyweight training program I’ve ever seen. It’s also one of the highest quality and most innovative programs I’ve seen in a long time, period.

You can sneak a peak at this quality and innovation by clicking through the link below. Talk about a killer preview! This is seriously cool…!

Video Preview of Shapeshifter Body Redesign <--- Click Here

Enjoy the video,

 

Monday, June 20, 2011

Does Running Burn Fat?

Have you ever wondered whether running is useful for burning fat?  How about whether low intensity, long duration (ie. exercising in your fat burning zone) running (or cardio) is better than higher intensity interval running (ie. your cardio zone)?

Well, we’re about to answer those questions.

RUNNING TO BURN FAT

Depending on the duration and intensity of your run, your body will rely on carbohydrates (stored as glycogen in the muscles and liver) and fat for its fuel.
Your body chooses different fuels during different situations. Because fats yield more calories and are slower burning as they are metabolized, they tend to be used over longer durations when compared to carbohydrates.

However, your body’s first priority is to conserve its blood glucose and glycogen stores. As you become fitter your body will become more efficient at using fats for fuel while sparing your vital carbohydrate reserves.

Someone who is totally unfit will obviously fatigue sooner, one of the reasons being that their carbohydrate stores are more quickly dissolved and utilized. Fitter individuals can run for much longer because they have developed the ability to use the slow burning fats as fuel, and therefore conserve their energy better.

As the intensity of exercise increases, there is more reliance on carbohydrates for fuel. Typically, intensities greater than 70% of VO2 max (or maximum heart rate for our purposes) will use carbohydrates as the dominant fuel source.

However, this doesn’t mean that working at high intensities doesn’t burn fat.

This is where most people get confused. Many people believe that, for instance, since running at a lower intensity implies more reliance on fat as fuel, they feel the need to run at this low-intensity to burn fat! Nothing could be further from the truth!

A study in the New England Journal of Medicine demonstrated that, compared with a control group 8 months of either low amount/moderate intensity, low amount/high intensity or high amount/high intensity exercise all led to positive changes in overall lipoprotein (one type of blood fat) profile in overweight subjects. The latter group (high amount/high intensity) also gained the best training, fat loss, and blood lipid effect!

The other part of the fat burning question is that the longer you run (or exercise), the greater the reliance on fat as a fuel. Once again, this feeds the myth that running (or doing cardio) for long periods of time is necessary to burn fat. I call this the “marathoner mentality”.

The first thing that is critical to understand is this:

A calorie is a calorie and 1 pound of fat is equivalent to 3500 calories.

Since burning fat ultimately boils down to creating a negative energy balance (ie. more calories expended than consumed) the goal is choose a method of running training that will elicit the maximum number of calories expended – not just during the activity but afterwards as well!

Working at higher intensities promotes a greater total calorie loss (even after you’re finished exercising) and that’s what really matters if you’re looking to lose weight and burn fat.

As we’ve already described, fat is the major contributor to muscle energy during low-intensity exercise. Therefore, most people intuitively believe that low intensity training must therefore induce an increased muscle fat burning effect (known as lipolytic activity).

The enzyme, HSL (hormone sensitive lipase), is required to catalyze the hydrolysis (breakdown) of stored triglycerides (fats) in skeletal muscle as it does in adipose (fat) tissue. Furthermore, several studies have indicated that HSL is probably the main lipase responsible for triglyceride hydrolysis during exercise.

However, a remarkable study investigating the effects of exercise of extreme duration at low-intensity on body fat profile had subjects complete a 32-day crossing of the Greenland ice cap on cross-country skis. After this incredible crossing, the researchers discovered that HSL activity was NOT influenced by the prolonged low-intensity physical activity in either arm or leg muscle. This is consistent with results from similar investigations.

So, if you have time to run for 2 to 3 hours at a low intensity then be my guest. You will achieve some degree of fat loss but studies have shown that you will need to perform a tremendous amount of exercise to gain the benefits you desire.

Furthermore, several studies have demonstrated that your aerobic endurance will either decline or remain unchanged by exercising at low intensities for long periods of time!

So why not save time, dramatically improve your aerobic fitness, and burn more fat by upping the intensity of your running workouts?  The choice is yours!

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ABOUT THE AUTHOR:

Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval trainin running programs for a free test spin by visiting http://www.cartville.com/app/?Clk=4349713 and learn more about the best running workouts to get you fitter and running faster than ever before!

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Sunday, June 19, 2011

How do I really lose Fat?

By Lee Johnstone, Personal trainer and weight loss expert. Co-creator of ‘The Fittime 12 Week Challenge’

If you are like most people out there, you are probably confused about one important question- “How do I really lose fat? Like most people you have probably tried all the usual methods to lose weight...exercise, diets, pills and shakes, info–mercial fat blaster 2000’s. Sound familiar? This cycle of attempted fat loss is one that will never end. Everybody out there is telling you that they have the quick and easy answer to fat loss.

Exercise is important, not only for fat loss but also for our health. But what most people don’t realize is that an unstructured exercise routine is a huge waste of time! Why? Because if you are not meeting the specific requirements needed to achieve fat loss from an exercise program, all that hard work if for nothing! Add to this that if the foods you are eating are not the right foods, you may actually be putting on more fat!

Fad diets can be treacherous because they will usually give you noticeable, initial weight loss. But as the weight lost is a combination of fat and muscle, your metabolism actually becomes shocked into storing more fat! You get the urge to ‘binge’ because your body is telling you it isn’t getting the goodness from the food you are eating and it needs important nutrients to survive. This binging then leads to weight gain, more of which is fat than anything else because your metabolism is moving like a slug.

The cycle continues with Weight loss pills as they are designed to speed up your metabolism unnaturally and can be dangerous, especially if used over a long period of time.

You can see how this ‘fat loss loop’ can trap you and leave you feeling as though real weight loss is hopeless.

The truth is that real weight loss is very much achievable. But the first thing you must do is get out of ‘the fat loss loop’. Healthy, real and permanent weight loss depends on 3 key factors and they are: You need to perform brief, specific and well structured exercise. You need to eat the right foods that support your exercise routine and finally you must give yourself the time and willingness to say “This is it! I deserve to lose the fat once and for all!’

These principals are the very principals I live by and I try to instill these principals in those I have the amazing opportunity to help achieve real and permanent fat loss. These people are reaping the life long benefits of a healthy lifestyle…are you?

Lee Johnstone has been a personal trainer for more than 10 years and is a notable fitness and weight loss author and co-founder of The Fittime 12 Week Challenge. Lee created the 12 week challenge as the fastest way to permanent fat loss and to put an end to unreal and unsafe weight loss methods.

If you are wanting to get out of the ‘fat loss loop’ once and for all and you are thinking about taking the Fittime 12 Week Challenge, it may be helpful to read the testimonials of others who were in similar situations to you who have completed the 12 week challenge and have now changed their bodies, their health and their lives.

Or you might be ready and super motivated to start losing the fat right away. Just click on the link below to get started immediately. There is a 60 day unconditional refund guarantee so if it’s not for you no problems, you have nothing to lose (except the fat).

Friday, June 17, 2011

Secrets to a 6-pack

The road to a developing a six-pack is unquestionably
riddled with misinformation, ill-advised extremes or
outright stupidity. 

Each has a particular set of problems that can prevent
the most well-intentioned workout person from reaching
his or her abdominal promise land, and I wanted to
introduce you to a man who can help you sidestep
these obstacles...

 

This guys multifaceted approach is the only true way
to develop cover model abs. Unfortunately, there
are no shortcuts so enjoy the new video he just
put live...

>>>The Abdominal Promise Land <<< CLICK HERE <<<

Am I Losing Weight But Not Losing Fat?

By Lee Johnstone, Personal trainer and weight loss expert. Co-creator of ‘The Fittime 12 Week Challenge’

How many times have you heard someone say “I want to lose 10 kilo’s before summer” or “I need to drop 5 pounds to squeeze into these jeans.” Everyone is fixated with losing weight as the be all and end all when it comes to looking and feeling good. But in reality this is not the case. What they are really saying is “I want to look good for summer” and “I want to look fantastic in these jeans.’ The truth is that it is not the amount of weight that they drop that will allow them to do either of these things. If it was weight alone that they needed to drop they could simply stop drinking water for 3 or 4 days. That would allow them to drop 2-3 kilo’s just like that but it would not help them attain their goal which was to look and feel good. The fat would not have changed; it would still be there…all they would have succeeded in doing is dehydrating themselves which, as we all know is not a healthy thing at all. They would feel miserable and be just as fat as they were before they stopped drinking.

So if it is not weight that they really want to lose then what is it? The answer is fat! We live in an age where looks and weight seem to matter more than ever before and the marketing companies and the media know this now more than ever before.  We are told that scale weight is more important than anything else, it’s more important than the way we look and even more important than the way we feel.

Why are we told this? Well the answer is simple. So called ‘quick fix’ weight loss solutions like fat loss pills, fad diets and low carb shakes need you to believe that the most important thing for you to care about is the number you see on the scales. They dehydrate, and under nourish you and even cause your body to attack it’s own muscle stores. They do anything to get the end result- quick weight loss, not quick fat loss and to make things worse, stop taking the pills, shakes or the diet and even more fat piles back on. This unhealthy process is what I call the ‘fat loss loop’.

Think about this for a minute. What is it that you really want. To lose weight or to lose fat? The answer is obvious. Losing fat WILL make you look great for summer and fantastic in those jeans!

One thing I try to instill in those that I have helped achieve real and permanent fat loss when they take my 12 week challenge is this: ‘Don’t worry what the scales say. Look in the mirror, it never lies. If you are looking good and feeling great, why worry what the scales say…after all it’s just a number’.

Lee Johnstone has been a personal trainer for more than 10 years and is a notable fitness and weight loss author and co-founder of The Fittime 12 Week Challenge. Lee created the 12 week challenge as the fastest way to permanent fat loss and to put an end to unreal and unsafe weight loss methods.

If you want to get out of the ‘fat loss loop’ once and for all and you are thinking about taking the Fittime 12 Week Challenge, it may be helpful to read the testimonials of others who were in similar situations to you who have completed the 12 week challenge and have now changed their bodies, their health and their lives.

Or you might be ready and super motivated to start losing the fat right away. Just click on the link below to get started immediately. There is a 60 day unconditional refund guarantee so if it’s not for you no problems, you have nothing to lose (except the fat).

Thursday, June 16, 2011

Calories in Disguise – Which Foods to Avoid While Trying to Lose Weight

There are many foods out there that seem small and insignificant, but are actually loaded with calories. Even though you may not fill as if you ate much, the calories are still in your body and will need to be burned off, just as if you would have ate a large meal. These calories in disguise may just be lurking in your favorite foods and beverages. Below is a list of common places to find these unwanted calories:

Pop, Tea and Other Beverages – The majority of people drinking a soft drink, glass of tea or cup of coffee at some point throughout the day. However, while you may love these beverages, they are full of lots of calories. Take soda for example, most 12 oz. cans contain a minimum of 150 calories per can…and sweetened tea can be just as bad. Drinks that are sweetened with corn syrup (some teas and lemonades) or sugar have extra calories that you don’t need.

Condiments – A lot of people don’t think twice before making a sandwich for lunch when they’re on a diet. However, it’s easy to make a sandwich unhealthy by adding condiments full of calories in disguise. A few of these condiments are processed cheese slices, ketchup and mayonnaise. Therefore, be especially careful when making sandwiching or ordering burgers/sandwiches from restaurants.

Alcohol – You may not realize it, but that cocktail you ordered with your meal is full of calories. Some alcoholic beverages contain heavy cream, extra sugars and other additives. Liquor and whiskey are a couple of the worst to drink. For example, did you know that every tablespoon of whiskey has 60 calories in it?

Pre-packaged Food – Most of us buy pre-packaged food every time we go to the grocery store, but if you are on a diet, then you need to read the ingredients before purchasing these foods. There are a lot of disguised calories within them. Most of these foods have high fructose corn syrup, partially hydrogenated oils and other unhealthy ingredients…that add calories. This is even true for salad dressings!

The thing to really watch for is the high fructose corn syrup because it gets past your body’s “alarm” for recognizing it, which means you won’t feel like your full when you really are. This is especially bad if you are trying to lose weight because you’ll eat more than you really needed to.

Weight-loss Foods – There are a lot of pre-packaged foods out there specifically for those looking to lose weight, but don’t do a lot to help. This is because they have “empty” calories in them, which will make you hungrier more often…causing you to overeat. Some of these foods include chocolate-coated granola bars and 100-calorie “snack packs.” Just be careful with these pre-packaged foods – you don’t want to be eating a lot of empty calories, because regardless if the calories are “empty” or “full,” they are still calories and will make you gain weight when you eat more than you need on a daily basis.

Wednesday, June 15, 2011

The Real Truth About CELEBRITY Diets

With all the money in the world...

You would think that ALL celebrities would have personal chefs preparing them to the healthiest possible meals, right?

Well, unfortunately, that doesn’t seem to be the case for many of them. The real truth is that most celebs tend to indulge in lavish “cooked food” meals and a few too many drinks.

The results of this kind of “high roller” lifestyle are pretty predictable…

- premature aging,
- unhealthy looking skin (before makeup)
- weight problems
- sickness

And many others.

But there are a few celebs that have gone against the grain. They’ve realized the power of eating raw vegan foods and, as a result, they look amazing!

Most notably, Demi Moore, Alicia Silverstone, Woody Harrelson, Sting, Uma Thurman, Amanda Seyfried, and numerous others, including Apple CEO Steve Jobs, eat a predominantly raw foods diet.

These stars have kept their perfect bodies, glowing skin, silky full heads, and look years younger than they actually are.

Don’t you want the same?

That’s why I’ve been telling you about Yuri Elkaim’s Eating for Energy program over the last few days. In fact, Yuri not only believes in the power raw foods but more importantly about the power of alkalizing your body.

This same “alkalinity” concept has even hit home with Ryan Seacrest who now apparently has an alkalizing green juice with him at all times!

Look and Feel Like a Celebrity <---------------- YES, you can!

In Eating for Energy, Yuri shares some of the most amazing green juices and smoothies that will win over even the fussiest of palettes (hello parents with little kids) and take no time at all to whip together.

Arthur M.

P.S. I can’t believe it’s so simple. No need for private chefs or complicated meals. What else could you ask for?

Look and Feel Like a Celebrity <---------------- YES, you can!

Highly targeted cellulite training program

Smart women know that exercise is one of the best ways to get rid of cellulite for good. For some reason, most people seem to recommend running and cardio to lose cellulite. Others say biking and stair stepping are better. Who do you believe? All women want to get rid of cellulite, and generally want to do it with the least effort possible. It sounds lazy when you put it in writing, but it's true. Who wants to spend hours on a treadmill, day after day? That's why we're going to discuss a more efficient and easier way to lose cellulite quickly and permanently.

If you're looking for a single best exercise to get rid of cellulite, you'll find there is no single answer. Different women suffer from cellulite in different parts of the body. Some people get it on the stomach, but the majority of women have it on their hips, thighs, and butt. That's why you normally target lower body work when trying to get rid of cellulite.

The first thing you should know is that cellulite is just fat. It's not made of "toxins", circulation problems, excess water storage, or anything else. It's been medically proven that it's exactly the same as any other fat in your body. The dimpled appearance happens when excess fat bulges through the connective tissue under the skin. Fat is soft, and so it can bulge out like stuffing from a mattress. This is amplified by the fact that the skin on the thighs and butt is thinner than on other parts of the body.


Cellulite: The Natural Cure

Resistance training is the most efficient way to get rid of cellulite. You can't beat running and biking for exercising the heart and lungs, but for cellulite reduction and general weight loss, resistance training is king. It's hard for many women to grasp this simple concept. If you have cellulite on your butt, you should be targeting gluteal exercises. If you have cellulite on your thighs, you're better off with hamstring exercises. By targeting specific muscle groups, you're tightening and toning specific problem areas without wasted energy.

If I had to pick one single best exercise to get rid of cellulite, it would have to be the squat. Squatting is a compound exercise that works all the large muscles in the lower body, including the gluteals and hamstrings. However, a complete, highly targeted routine will give much better results than a single movement. As you would guess, there are also other factors that contribute to cellulite and should be dealt with along with your resistance training program.

The good news is that you can lose cellulite fairly easily using a highly targeted cellulite training program combined with some very specific dietary replacements. This combination helps regulate problem hormones and puts your body in a cellulite fighting state, while also tightening the muscle and skin around your cellulite. It is possible to get rid of cellulite, just don't rely on a 'miracle cellulite cream' to do it for you.

To learn more about the real causes of cellulite and how to get rid of them for good, check out Cellulite: The Natural Cure. It's proven to reduce cellulite in just 8 weeks, naturally and permanently!

Tuesday, June 14, 2011

Burn More Calories in Less Time

Yuri Elkaim, BPHE, CK, RHN
http://bit.ly/lpMe3N

In my view, intensity is the most critical aspect of any exercise regime and can mean the difference between someone who reaches their goals and someone who doesn’t. Increasing your workout’s intensity will stimulate your body to burn more calories and induce a greater cardiovascular response. It will also allow you to have a more time efficient workout.

If you are looking to burn fat and become more toned, then increasing your exercise intensity is critical. Many people have the misconception that if you workout at a higher intensity you will no longer be burning fat since you will be in your “cardio zone”. Whereas, if you keep your intensity low for a longer duration you will burn more fat since you will be in your “fat burning zone”.

Let me clarify this for you once and for all. By training at a low intensity (<70% max) it is true that you use fat as your predominant source of fuel. While exercising at a higher intensity (>75% max) your main fuel source is carbohydrate but you will ultimately burn more calories. And since 1 pound of fat is equivalent to 3500 calories, the ultimate goal is to burn as many calories as possible to create a negative energy balance!

One of the best ways to achieve this intensity is through the use of full-body exercises (circuit training set up) in conjunction with interval training. The benefit of full body exercises is that they utilize more muscle in any given movement - thus, you burn more calories. The inherent intensity of the workout also means that each exercise becomes more challenging as your heart rate is sustained at a much higher level as a result of not giving yourself enough rest between exercises.

Here are a couple of benefits to following an exercise program combining circuit training and interval training:

1. Intervals and circuits vastly reduce boredom. Traditional steady state cardio training and/or weight lifting can become quite boring. Interval training and circuit training offer more variety and excitement to your workouts.

2. Interval training increases post-exercise energy expenditure (calories burned following exercise) more than steady-state exercise, which means that more fat is burned. After intense exercise, the body needs extra calories as it works to repair muscles, replace energy stores (i.e. carbohydrate) and restore the body to its normal state (e.g. reduce heart rate).

As this can take many hours, you will keep on burning more calories long after the workout is over. In fact, research shows that metabolic rate is higher for several hours following interval training compared to steady state exercise.

3. Interval training burns more calories. As an example, 30 minutes on an Elliptical machine using a steady state program will burn roughly 292 calories, whereas 30 minutes of intervals will burn approximately 584 calories!

Here is a sample circuit training workout that will leave you huffing and puffing:

WARM-UP - bike, treadmill, elliptical, rower + dynamic stretching (5-10 min)

CIRCUIT (45 seconds for each exercise, with 15 seconds rest between exercises :: 5-7 min to complete 1 set)

Lunge walks with lateral raises

Plank (on stability ball)

Squats with medicine ball shoulder press

Push-ups

Side Bridges

Reverse Pull-ups

Burpies

INTERVAL TRAINING (cardio machine)

20 sec @ 100% : 40 sec @ 70% x 5 = 5 min

Repeat Circuit and Interval 3 times

Total Workout Time: 45 – 50 min

Do this workout 4 times over the next 2 weeks and watch the difference intensity brings to your workouts - and your results!

About the Author

Yuri Elkaim is a world-renowned fitness, nutrition, and weight loss expert. He is the creator Fitter U and Treadmill Trainer, author of Eating for Energy, and the Head Strength and Conditioning Coach for men's soccer program at the University of Toronto. His trademarked 12-week Fitter U iPod workout program has been helping thousands of people around the world get in shape and lose weight fast without the cost and inconvenience of hiring a trainer. Go to http://bit.ly/lpMe3N now to get your FREE Fitter U workout and "How to Get Fit and Lose Weight Fast" report!

Monday, June 13, 2011

Can’t Burn the Fat? Maybe your Metabolism has stalled?

By Lee Johnstone, Personal trainer and weight loss expert. Co-creator of ‘The Fittime 12 Week Challenge’

Are you one of those people who claim that they just can’t lose weight no matter how hard they try? Do you say, this is just who I am, I was born to be fat?

Well, I want to tell you that this is most definitely not the case. Now, I’m not trying to be smug or a smart aleck, but the truth really is that everybody can get into shape and everybody CAN shed their unwanted fat. You see, it is quite possible that somewhere along the way something may have happened that has caused your metabolism to turn into a slug. You may not have recognized it and it certainly isn’t your fault for not recognizing it. Maybe you live a sedentary lifestyle? Maybe you eat too much or too little or maybe not often enough? Maybe you eat the wrong kinds of food? Most likely it is a combination of a few things and if it is a combination of a few things then you can see how hard it is to actually pinpoint what is causing it.

Now I know some of you are probably thinking that I don’t know what I’m talking about, you’re probably thinking “What does he know? I am in the gym 5 days a week, busting my ass to lose the fat, so don’t tell me I live a sedentary lifestyle!” This might well be the case but like I said it is more likely a combination of things that is keeping your metabolism running slow and causing you to store more fat.

I see many people who work very hard perhaps too hard in the gym, struggling for little to no results.

I also see many people who eat well, salads, whole grains, lean meats but again do not lose weight. Why is this?

The answer is very simple. You see, a very select few know how to achieve real and permanent weight loss whether they have learnt it or simply stumbled upon it. It doesn’t make a difference. They may not know they are doing it but they are doing it. You know who these people are. They are the ones that seem to always be in great shape no matter what. The truth is that a short term solution to weight loss and fitness does not exist despite what the diet and supplement companies will tell you.

So how can you become one of the select few? Well, a lot easier than most will tell you.  You need to kick start your metabolism. You need to shock it into fat burning action with short, intense exercise and a healthy eating plan that supports your lifestyle. Your focus needs to be towards permanent change, both in your appearance and your health.  Everybody has the ability to lose fat, get fit and feel great. If you can’t then what you are doing to achieve these things simply isn’t working is it? 

Lee Johnstone has been a personal trainer for more than 10 years and is a notable fitness and weight loss author and co-founder of The Fittime 12 Week Challenge. Lee created the 12 week challenge as the fastest way to permanent fat loss and to put an end to unreal and unsafe weight loss methods.

If you want to get out of the ‘fat loss loop’ once and for all and you are thinking about taking the Fittime 12 Week Challenge, it may be helpful to read the testimonials of others who were in similar situations to you who have completed the 12 week challenge and have now changed their bodies, their health and their lives.

Or you might be ready and super motivated to start losing the fat right away. Just click on the link below to get started immediately. There is a 60 day unconditional refund guarantee so if it’s not for you no problems, you have nothing to lose (except the fat).

5 Foods that Improve Weight Loss

When most people begin a diet, all they hear about are the foods that they shouldn’t eat, which can have a negative impact on them. Therefore, why not change this and learn about some foods that increase your weight-loss efforts? Below are 5 foods that can help you lose weight.

Food #1 – Whole Grains: The fat and calories that whole grains contain are not “empty” which means that they will keep you full longer, which will help keep your mind off of food until you’re really hungry. Additionally, some whole grains are said to discourage your body from storing fat (oatmeal)! A few of the whole grains that you should add to your diet include: Oats, Quinoa, Wheat Berries and Brown Rice.

Food #2 – Potatoes – Potatoes are really healthy for you as they are full of fiber and Vitamin C. Not to mention, they are also filling! You can prepare potatoes in a number of healthy ways such as grilling, baking and boiling. You can even toss them with olive oil and herbs and roast them! The key is to stay away from the fatty foods that are often associated with potatoes like chips and french fries.

Food #3 – Fresh Fruit – Not only is fresh fruit tasty, but it’s also good for you. Fresh fruits have natural sugars in them that give dieters the “sweetness” they crave, but without all the calories and negative side effects. Additionally, fruits have a lot of vitamins in them too. You can eat fruits in a variety of different ways including: raw, blended in fruit smoothies, frozen (grapes are excellent for this) and even in natural fruit popsicles.

Food #4 – Fats (The Healthy Kind) – Yes, there are fats out there that are good for you and will improve your health while helping you lose weight. Foods that contain these fats include: fatty fish (salmon, sardines, etc.), raw nuts and seeds, avocados, cold-pressed safflower, flax and canola oils, and olive oil.

You may even want to add a small amount of dairy-based fats to your diet such as cheese so that you stay fuller longer.

Food #5 – Whole Foods – Nowadays, so many people depend on previously prepared food for their source of nutrition. For example, how many people do you know cook their meals from scratch every night? Well, there are health benefits associated with preparing your meals from scratch – with whole foods.

First, it’s healthier for you as these foods have the greatest amount of nutrients still in them. And, you are burning calories as you cook too! For example, how many calories are you really going to burn if you open a frozen dinner and put it in the microwave? Not much. However, if you take the time to wash, cut, chop and bake your dinner, the story changes as you’ll be burning a lot more calories.

Saturday, June 11, 2011

Diet and Nutrition Tips: Seven diet sins and common nutrition mistakes on MedicineNet.com.

Diet and Nutrition Tips: Seven diet sins and common nutrition mistakes on MedicineNet.com.

Fire Up Your Metabolism For Fat Burning

By Lee Johnstone, Personal trainer and weight loss expert. Co-creator of ‘The Fittime 12 Week Challenge’

If you walk into a gym anywhere in the world, you will see the same thing- most of the women doing loads and loads of cardio and the men lifting loads and loads of weights. The reason for this is the stereotype of what the opposite sex finds ‘attractive.’ Typically, what men find attractive is a lean, shapely woman not a muscly one. And for women, it’s usually the opposite. They want a man that is chiseled and defined. So it makes sense that women do cardio to lose fat and men lift weights to build muscle. Seems logical but this is actually the reason why so many people, both men and women will never, ever attain their ideal body. Let me explain why.

Men shy away from cardio as it wastes time that they should be spending lifting weights. Everyone knows that if you want to build muscle you need to lift weights-and eat. Eat a lot of protein and eat a lot of calories. This is great for building muscle but this is also great for building fat! This causes their metabolism to stall. Many men I help to get the body of their dreams come to me and say “I want chiseled arms or I want six pack abs.” They have trained in the gym for years but don’t know how to go about getting these things. They are already big enough from all their weight lifting. The muscle they want, they have actually had for years, they just never knew it because it was hidden under a layer of fat. Cardio exercise speeds up your metabolism and helps to burn off the excess fat.

Women, on the other hand, have the opposite problem. Both women and men have very different genetic structure. The hormone testosterone is largely responsible for muscle growth and the fact is that females in general, produce far less of this hormone than males do. Muscle needs to burn calories to exist. So the more muscle you have, the more fat forming calories you will burn, even when you are watching tv, you will burn more calories if you have more muscle. So females who have a well structured resistance exercise routine will benefit enormously from adding a little muscle. It will help to burn away the fat and replace it with a toned, shapely look. Exactly what most women want right?

So to achieve the body you want, you need a well rounded approach to fitness. Both men and women need to shock their metabolism into action with brief, specific and well structured exercise-both cardio and resistance but there is one more aspect to it. Possibly the most important aspect to fat loss and total body transformation…and that is the food you eat!  If the foods you are eating are not supporting you lifestyle then sorry to tell you but any amount of time you spend in the gym is a waste of time. Are you getting the results you want? If not maybe your exercise and eating plan are not up to scratch?

Lee Johnstone has been a personal trainer for more than 10 years and is a notable fitness and weight loss author and co-founder of The Fittime 12 Week Challenge. Lee created the 12 week challenge as the fastest way to permanent fat loss and to put an end to unreal and unsafe weight loss methods.

If you want to get out of the ‘fat loss loop’ once and for all and you are thinking about taking the Fittime 12 Week Challenge, it may be helpful to read the testimonials of others who were in similar situations to you who have completed the 12 week challenge and have now changed their bodies, their health and their lives.

Or you might be ready and super motivated to start losing the fat right away. Just click on the link below to get started immediately. There is a 60 day unconditional refund guarantee so if it’s not for you no problems, you have nothing to lose (except the fat).

What is the Bistro MD Difference

Check out BistroMD today

Friday, June 10, 2011

Re: The 2 BEST choices for dietplans (PLUS 1 new shocker)

Great info from Jon Benson I just had to share

Enjoy and have a great weekend!

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

Let me cut to the chase:

When it comes to the best, healthiest and most effective way to burn lots and lots of fat, you have TWO choices:

1. Slow-release carb, moderate fat/protein dietplan
2. Ultra low-carb, high FAT dietplan

I include both variations of these plans in my book "The Every Other Day Diet"...with the added benefit of being able to eat your favorite foods 2-3x per week:

http://eodd.rxsportz.com

NOTE:  This is the LAST weekend for getting a FREEE copy of "The Radical Fat Loss Blueprint" with your copy of "The Every Other Day Diet".

After this weekend, it's ALL changing...

So, if you want it, you better go now.

Okay, let's talk about these two plans... and why I favor the latter.

Slow-release carbs are carbs with tons of fiber, unprocessed, and pretty much stuff you can eat raw.

If you eat these around your workouts you'll do much better. Even supermodel Greg Plitt, with his amazing genetics and physique, eats carbs ONLY around his intense workouts.

And trust me folks:  He would look damn good if he ate carbs all day... but no where near as good as he looks now.

Still, I prefer a high-fat, MODERATE protein and VERY LOW carb dietplan, with carbs coming in from my favorite foods every 4-5 days or so.

This is called "The Extreme Plan" in Every Other Day Diet, for good reason:

----- >  It's gives you the most extreme fatloss.

But now, thanks to this dietplan no longer being "a fad diet" (as many ill-educated nutritionists believe) ... or being referred to as "Atkins" (Atkins was higher protein and
lower in lousy fats), the VLCD (very low carb diet) is getting serious play...

... for fatloss AND heart health?

Yes.

Dr. Jeff Volik, one of the premier researchers in the field of VLCD as it pertains to heart disease, performed a fascinating study, headed up by Dr. Cassandra Forsythe.

In the study, they put people on a VERY high fat diet (59%), moderate protein (28%) and very low carbs (12%.)

NOTE:  The vast majority of fat came from saturated fat:  Stuff like coconut oil, raw butter, and so-on.

They compared this against a traditional low-fat diet (24% fat, which is not even that low, 56% carbs and the rest protein.)

They then did something very unique:

----- >  The looked at the saturated fat in THE BLOOD.

If you're worried about heart disease, worry about how much saturated fatty acids are in your BLOOD, not just in your mouth!

Well, the results were shocking:

----- >  The low-fat diet had far more sat fat in the blood than the high-fat diet!

http://eodd.rxsportz.com

You see, when you feed your body fat, you become a fat-burning machine. Your body adapts to using fat for fuel -- a much better fuel source than sugar.

The result is you can handle these incoming saturated fatty acids and use them for fuel. This study demonstrated this fact -- and on top of it all:

The higher-fat diet had lower triglycerides, higher HDL, better LDL sub-particle size, and far lower insulin/glucose levels.

In other words:  It was MUCH healthier for the heart than the low-fat diet.

Just goes to show that "common sense" does not always work out to be the best approach when it comes to science.

(Oh, and the VLCD group lost more fat. : )

So there you have it: 

Take you pick -- both these dietplans are used in EODD ...

http://eodd.rxsportz.com

AND until next week, you can get a copy of "The Radical Fat Loss Blueprint" FREEE when you order it... HERE:

http://eodd.rxsportz.com <--- + FREEE copy of "Radical Fatloss" (ends Sun)

Talk to you next week!

Sincerely,
Jon Dana Benson
3-Time Bestselling Author
President, JBF Nutrition

P.S. If you wait until next week, you will see that Radical Fat Loss Blueprint is no longer offered in its FULL VERSION for FREEE.

I'm removing it -- it's just too valuable to keep giving away... but I'm giving it away for a few more days...

So, grab it along with EODD today.

Watch the full presentation here:

===>  http://eodd.rxsportz.com

What’s the Ideal Amount of Exercise to Lose Weight?

Yuri Elkaim, BPHE, CK, RHN
http://bit.ly/lpMe3N

Ah, yet another thought-provoking exercise question. How much is enough??? Well, it depends. What do you classify as exercise and how do you structure your workouts?

To give you some more clarity on the question of workout frequency, let me break it down for you.

START WITH WALKING

Our bodies were meant to move, not sit. The bare minimum amount of activity needs to be daily walking for at least 30-45 minutes. And it shouldn't be a lazy stroll. You should be walking at a moderate to fast pace so that you can slightly hear your breathing. Walking is so important for your health and your ability to lose weight. It's no wonder that Europeans are more slim than North Americans - they walk more!

HOW MUCH CARDIO SHOULD I DO?

I wouldn't stress too much about doing hours and hours of cardio. What you'll realize is that full body workouts that engage a lot of muscle will actually give you an incredible cardio workout.

If anything, you should be interval training for your cardio workouts. You can do as little as 10 minutes after your workouts or dedicate 1 to 2 days a week to cranking 20-25 minutes of intense interval training. And, believe me, that's all you'll be able to do.

WHAT ABOUT STRENGTH TRAINING?

Strength training is truly the key to losing weight and maintaining a lean and fit body. I'm not a big fan of bodybuilding workout routines that break up workouts into body parts, like doing chest and back. It's not functional and doesn't serve much purpose besides gaining size. If that's your goal then terrific. If not, then you need to be doing full body strength training workouts at least every other day. That means you should be working out 3-4 times a week.

What you need to be doing, especially if you want to lose weight and get fit, is increase the intensity of your workouts and train movements - not muscles. The easiest way to do that is use heavier weights and challenge yourself with only 6-10 reps using full body exercises like squats, lunge walks, deadlifts, pull-ups, and step-ups - just to name a few.

The reason that you want to train using full body exercises is that you target all your muscles - not just 1 or 2. As a result, you strengthen your body as a whole and burn more calories in the process. Burn more calories? Yup! Because you involve more muscle mass, you inherently burn more calories because your body will require more oxygen to fuel the given movements.

And since you're not breaking up your workouts into "split routines" that target specific muscle groups you won't have to hit the gym 6 or 7 times a week. Instead, because full body workouts train all your muscles, your body will need 24-48 hours rest between workouts. Therefore, working out every day wouldn't make sense, and would actually be detrimental. Rest and recovery are key components to getting stronger and achieving your fitness goals. So those 2-3 days of rest are important especially if you're sweating up a storm and challenging your muscles each time you hit the gym.

SAMPLE WORKOUT

Repeat this workout for 3 sets. For each superset, take 30-60 seconds rest only once you've completed a set of each exercise (therefore no rest in between).

SUPERSET #1

DB Swings x 8 reps

Stability Ball Roll-outs x 8 reps

SUPERSET #2

Step-ups x 8 reps (each leg)

Bench Press x reps

SUPERSET #3

Squat Presses x 8 reps

Pull-ups x maximum reps

Remember to take at least 1-day rest in between each workout. Repeat this workout 3-4 times per week and you’ll be on your way to losing weight and getting fit in no time!

About the Author

Yuri Elkaim is a world-renowned fitness, nutrition, and weight loss expert. He is the creator Fitter U and Treadmill Trainer, author of Eating for Energy, and the Head Strength and Conditioning Coach for men's soccer program at the University of Toronto. His trademarked 12-week Fitter U iPod workout program has been helping thousands of people around the world get in shape and lose weight fast without the cost and inconvenience of hiring a trainer. Go to http://bit.ly/lpMe3N now to get your FREE Fitter U workout and "How to Get Fit and Lose Weight Fast" report!

Thursday, June 9, 2011

Cardio For Fat Loss And Fitness: Is It A Waste Of Time?

By Lee Johnstone, Personal trainer and weight loss expert. Co-creator of ‘The Fittime 12 Week Challenge’

Have you been told that cardio is the be all and end all to melting unwanted fat and weight loss? Well, you are not alone; most people have had the wool pulled over their eyes with this little fat loss lie. Cardio does play its part and is an important component of a real weight loss solution but the part it plays is a lot different than you might think.

Ever heard someone say or have you ever said something like “I had a burger and fries for lunch, better do some cardio at the gym tonight!”? Most people think that they need to burn the calories of the meal they just ate by burning calories on the treadmill or bike or whatever equipment they use for their cardio sessions. The truth is, that the amount of calories an average person will burn even during an intense cardio session, will do very little to impact the amount of calories they consume every day, add to this the fact that they probably don’t do cardio every day either.

So what am I saying…do more cardio? Certainly not. What I am saying is this: Regular cardio exercise is very important for the health of the heart and lungs and it is also a great way to fire up your metabolism for fat burning but when it comes to burning a significant amount of calories for you to lose fat…it doesn’t deliver! Take this example: Michelle eats a burger and fries for lunch. Her meal has about 1000 calories (4000 kilojoules). Even if Michelle jumps on the exercise bike that evening at the gym and goes harder than she has probably ever gone before, she would need to exercise for at least 1 hour just to burn off that one meal!!! And I mean she would have to go flat out from start to finish!!!

Plus, even if Michelle was super woman and actually managed to burn off the calories she consumed at lunch, what about the other meals she ate during the day? And even if by some super human miracle, she could keep exercising and burn off these calories too, she would only then have burnt off enough calories to be even for the day! In other words, she would have to keep exercising and burn off even more calories if she wanted to lose weight!

So now you can see that if the only thing you are doing to achieve real and permanent fat loss is cardio, you are wasting your time-Big Time!

So, why do cardio then? Well like I said earlier, cardio is great for your health and also it gives your metabolism a real fat burning boost, but there are certain, special methods that I teach my clients that are definitely better for achieving both these effects.

When you think about it, why would you want to keep wasting your time with a workout that probably isn’t working? For real and permanent fat loss, cardio must be part of a total approach that includes certain resistance exercises as well as a healthy eating plan that supports your lifestyle. One that is high in vitamins, minerals and other nutrients that support healthy weight loss.

The right combination of these things is the only way to succeed long term in the fight against the fat!

Lee Johnstone has been a personal trainer for more than 10 years and is a notable fitness and weight loss author and co-founder of The Fittime 12 Week Challenge. Lee created the 12 week challenge as the fastest way to permanent fat loss and to put an end to unreal and unsafe weight loss methods.

If you want to get out of the ‘fat loss loop’ once and for all and you are thinking about taking the Fittime 12 Week Challenge, it may be helpful to read the testimonials of others who were in similar situations to you who have completed the 12 week challenge and have now changed their bodies, their health and their lives.

Or, you might be ready and super motivated to start losing the fat right away. Just click on the link below to get started immediately. There is a 60 day unconditional refund guarantee so if it’s not for you no problems, you have nothing to lose (except the fat).

How to Get Rid of Cellulite on the Thighs

Wondering how to get rid of cellulite on your thighs? The thighs are a problem area for many women and are often a tough spot to fix. The thighs and butt are the most common place for cellulite to gather in women. This article will discuss a few simple tips that can help you get rid of the cellulite you have on your thighs. If you haven't had any luck with cellulite creams, massagers, and other gimmicks, this may be what you've been looking for. In fact, it's the only proven way to get rid of cellulite for good, rather than just covering it up.

The thighs and butt are the most problematic areas for women who suffer from cellulite. The skin on the butt and back of the thighs is fairly thin, which exaggerates the problem. Women also tend to store most of their bodyfat in the thighs and buttocks. This combination makes cellulite a very common and very visible problem for millions of women.

'Cellulite' is a term made up in salons to describe the bumpy orange peel look that many women have on their thighs. It's not caused by toxins, circulation problems, excess water storage, or anything else. It's exactly the same as ordinary fat. This has been medically proven. The reason for the dimpled appearance is the underlying fat bulging through the connective tissue under the skin. Since fat is soft, it doesn't hold the skin taught like muscle does, causing the cottage cheese look. This gets amplified by a poor diet, hormonal imbalances, and lack of appropriate types of exercise.


Cellulite: The Natural Cure

To help get rid of cellulite on the thighs you can follow these simple tips:

Drink Water - Drinking water can help to reduce cellulite, but not for the reason that you normally hear. Water does not flush "toxins" out of your cellulite, or anything else. Water is good for the skin, and can help improve elasticity and make your skin look tighter and younger. This not only makes you look younger, but can help tighten the skin on the thighs and butt.

Exercise - Many so-called "experts" claim that running, biking, and cardio are good ways to get rid of cellulite. While this is partially true, its certainly not the fastest or most effective way to do it. Targeted resistance training can deliver much faster and more noticeable results. It's also more effective at burning fat than doing cardio, contrary to popular belief.

As a certified personal trainer, I can assure you that a highly targeted resistance training program is the most effective way to lose cellulite. When combined with a few simple dietary tricks, I have seen many women achieve dramatic results. Don't rely on a 'miracle' cellulite cream or other scam to get rid of cellulite for you. It's not happening. The most any topical product can do is temporarily cover up the problem. To actually get rid of cellulite, you need to target the root causes. A few simple lifestyle changes can put your body in a cellulite fighting state, and give you back the smooth, sexy thighs and butt you once had.

To learn more about the real causes of cellulite and how to get rid of them for good, check out Cellulite: The Natural Cure. It's proven to reduce cellulite in just 8 weeks, naturally and permanently!

Wednesday, June 8, 2011

Best Weight-Loss Diets - US News Best Diets

Best Weight-Loss Diets - US News Best Diets

The Leanness Lifestyle (Short Video)

The Leanness Lifestyle

3 Raw Food Diet Tricks to Boost Your Energy and Lose Weight – For Good!

You want more energy. You want to feel alive. You want great health.

You want to lose weight and feel better about yourself.

And that’s why you’ve been eager to learn more about raw foods. Perhaps you’ve tried going raw before but then feel into your old habits.

Hey, that’s ok. That happened to me as well.

But I was able to turn it all around and really make raw foods a staple in my daily diet.

How did I do it, you ask?

Well, it all started after I made things easier for myself. I’ll tell you more about that in a later email but for now I want to share a great presentation that discusses 3 raw food diet tricks that will help you have more energy and help you lose weight.

This presentation is really powerful because the author, Yuri Elkaim, highlights 3 essential components of a raw food diet that will transform your body (and your life) forever.

He’s very passionate about the power of “living nutrition” and if you are eager to take your life to a whole new level, then I would strongly recommend putting aside a few minutes right now to watch it for yourself…

3 Raw Food Diet Tricks to Boost Your Energy and Lose Weight <------ Watch it here

I know you’ll find his journey very inspiring. After all, Yuri had a big health scare when he was just 17 because of the “dead” food diet he had been eating all his life!

http://bit.ly/jOtBcW

Tuesday, June 7, 2011

This workout strategy gets 2x FASTER results

Yesterday I tipped you off about my friends Adam and Ryan GIVING AWAY one of the coolest workout programs I’ve seen in ages.

You probably jumped at the chance to get in on this exclusive opportunity, just like hundreds of others. And you’ve already tried their unique and powerful new bodyweight circuits. Congrats!

What? Some of you didn’t?? Get over there now, before the page is taken down…!

==> #1 workouts for 2X FASTER results

The exercises these guys teach are pretty darn unique. That’s why they work TWICE as fast as other “run of the mill” training routines. But don’t worry about getting lost in translation! With their detailed instruction and FOLLOW ALONG videos, doing the workouts is a snap!

Powerful & unique bodyweight workouts <--- FREE access (for now...)

Oh, and the guys are also giving away their BEST diet and lifestyle secrets for total “body redesign”! You definitely owe me for this one…

Enjoy!

(Article) Carb cycling and fat loss

(Article) Carb cycling and fat loss :: http://bit.ly/eFUzJo

The PointsPlus® program from Weight Watchers

Weight Watchers International, Inc. was recognized as the Best Weight-Loss Diet and the Best Commercial Diet Plan in the U.S. News & World Report first-ever Best Diets rankings!

U.S. News & World Report determined its rankings by bringing together an independent panel of 22 scientific experts including nutritionists, dietitians, cardiologists and diabetologists. The review was published online today. Click here to see the Best Weight-Loss Diets review and click here to see the Best Commercial Diet Plan review.

The PointsPlus® Program is Weight Watchers biggest change in 13 years! They’ve combined the latest nutritional science with the proven Weight Watchers approach to develop an effective system for making healthy, satisfying choices. All this gives you an edge that can help you reach your weight loss goals.

How to get faster than average fat loss results

Did you ever wonder how some people get "better than average" fat loss and muscle gains in a ridiculously short amount of time?

A perfect example is those Body Transformation Contest before and after pictures.

Sometimes these transformation winners look so good you scratch your head and wonder whether there might be some photoshop trickery going on there... it has been known to happen.

But the truth is, some people REALLY do achieve remarkable body transformations - fast - and there is NO trickery involved... somehow, they just rocked it!

How do they do it? What's their secret?

Well, best-selling fitness author and fat loss coach Tom Venuto recently posted the results from his mega-successful "Burn The Fat Challenge" contest.

Sure enough, some of the before and after pictures are mind blowing... especially when you consider there are only 49 days between the before and the after...

http://bit.ly/ftNPJs

But more importantly than looking at the photos which are very inspirational and motivating when you see regular people - busy dads and moms in their 40's - WINNING these types of body improvement contests...

The real priceless part, is where Tom de-constructed how they did it and wrote down the 5 common denominators all the winners had in common.

These are the factors that help explain how some people routinely blow past "typical" results (like dropping only a pound or two a week), while others seem to plod along at a snail's pace.

It's enlightening - and very motivational at the same time. 

See Tom's article at:

http://bit.ly/ftNPJs

Sincerely,

Arthur M.