Sunday, October 30, 2011

Three Things Everyone Should Know About Weight Loss

We have all heard about, or even tried fad diets. After a short time we realize they do not work for our lifestyle. This is because many diets go against our body’s natural way of losing weight. The great news is that there are ways that can help you shed the weight and feel healthy.

1. Most weight loss programs only produce short term results.

Did you know that researches have found that 95% of diets fail after the first year? Some people lose weight initially, but then they gain it back again once they stop the diet. Sometimes they end weighing more than they did before they started the diet. They then try another diet and get the same results. They experience weight losses and gains repeatedly as they move from diet to diet. This is called yo-yo dieting, and it doesn’t lead to lasting weight loss.

The reason most diets fail in the long run is because they are based on external factors. Many of the popular diets dictate a strict list of foods that you can and can’t eat. In order to follow them successfully you need to do things like count calories, restrict carbohydrates, and give up the foods you love. These types of diets do nothing to change the way you feel about eating and food. Over time, these restrictions become too limiting and the diet fails to deliver the results we want. We feel bad about ourselves as a result, and the yo-yo dieting continues.

2. You can lose weight most effectively by following a “no-diet” approach.

The good news is that you can lose weight and keep it off by deciding NOT to diet! Most diets are based on limitations and forbidden foods. Your body tells you that you want something sweet to eat, but you stop yourself because you are on a diet. Diets teach us not to listen to ourselves – that we don’t know how to make decisions that are good for us.

It is better to free yourself from the restrictions of a diet. That way you can learn how to make good choices about food and eating. You can learn to listen to what your body needs. The key is to eat when you are hungry and stop eating when you are full.

3. Long-term weight loss happens gradually and naturally over time.

We live in a time of instant results. If we don’t want to wait for food to cook, we use the microwave or order delivery. Most people don’t write “snail mail” letters anymore because writing and receiving email or instant messages is faster. Instead of taking pictures and then turning the film in to be developed, we see the images instantly on our cell phones or digital cameras. We like seeing results quickly. Many people start a diet because they want to lose weight quickly as well.

You may be able to lose weight quickly when you start a new diet. However, as we have learned, once this restrictive diet is over you will most likely gain the pounds back plus more.

Long-term weight loss happens when you start developing healthier eating habits. The weight may come off more slowly than it does with some of the popular diets, but the long-term results will be better. This is because once you learn to lose weight naturally you are much less likely to gain it back.

I hope that reading this helps you to realize that “not dieting” is the healthiest way for you to reach your goals. Many fad diets do not work over time. The weight loss happens quickly, but many people end up gaining the weight back. The way to lose weight is to “not diet” and allow the process to be gradual. You are in no rush to reach your goals.

The above article is based on the book, “Winning Overeating” by Ofira Shaul. Ofira is a Naturopathy doctor .This experiential, self-development leader has devoted her life to finding the best natural way to obtain permanent weight loss while improving the total quality of your life. Her all-natural program does not require you to use any pills, count calories, or starve yourself.

Visit the following website to learn more about Ofira Shaul:

Low Carb Holiday Beverages

When you think of beverages during the holidays, typically those beverages are 'spirited' with alcohol. Unfortunately, alcohol is considered taboo on most low carb diets, typically because alcohol turns to sugar, even if the label says zero carbs. But there are ways to reduce the total carbs in some of our favorite festive drinks. Let's take a look at a few ways to enjoy your holiday spirits with a few less carbs.

Giving Egg Nog A Chance

This is one holiday favorite that often gets the thumbs-down on a low carb diet. But, what is the main ingredient you're trying to avoid? Of course, the rum comes to mind, but surprisingly, rum is not high in carbs or even sugars. The alcohol is known to turn into sugar when ingested, but this is not a beverage that is considered high in carbs or one that you would drink a lot of.

So, where does the fear of egg nog's high carb status come from? It's the creaminess, of course. This is an easy fix. Use low carb milk products like almond milk or even whole cream. Find a recipe you like and tweak it to fit your own personal taste. In my experience, most recipes use too much rum, so start with less, which is another way to cut back on the alcohol-sugar that many low carb diets warn against.

This is another case of thinking before using a recipe. There are often ways to reduce sugars and carbs in a recipe when you just take a minute to look at the labels. Many people would assume that using skim milk would improve the recipe to be healthier. However, if you are eating, or in this case drinking, a low carb diet, you'll learn that low fat often means high carb. Remember, read the labels and tweak your recipes accordingly. That way you can enjoy many of your favorite holiday beverages without guilt.

After Dinner Irish Whiskey Coffee

Enjoying a cup of coffee after dinner is a nice treat and a familiar tradition after a big holiday feast. But, for special occasions we often like to dress our coffee up a bit with a little cream and a splash of spirits. Never fear. Your treat can be low carb if you watch your ingredients.

Whiskey is carb-free, of course, but remember, the alcohol itself does turn into sugar in the body, so limit yourself. Use a nice, rich coffee, decaffeinated or not, and fill a large mug, then add the whiskey. You will probably add less than the recipe calls for if you taste the coffee before adding more. Now, again, the trick is in choosing the cream. Go ahead and put a big dollop of whipped cream on top. The carbs are just about nonexistent and the sugar is relatively low, but the calories are something to be aware of. However, you aren't going to have more than a dollop, so enjoy.

Cocktail Time Tricks

If you like a traditional cocktail, like a Tom Collins or a Cosmopolitan, for instance, you'll have to rethink using the sweet ingredients. The easiest way to make these kinds of beverages low carb is to replace any sugar with artificial sweeteners. There is really no way around it.

Using unsweetened lemonade, cranberry juice, or other mixes will give you the ability to add just the right amount of artificial sweeteners. Sweeten your cocktail with artificially sweetened powdered drink mixes like Crystal Light instead of sugar to make the carbs and calories easier to calculate. Remember to taste before sweetening, as I have time-and-time again noticed that most recipes call for too much sweetener, no matter if it's artificial or regular sugar.

Wonderful Wine

A nice glass of wine with dinner is a classic holiday treat. Unfortunately, this is one alcohol beverage that contains carbs, both from sugars and the alcohol. No matter what kind of wine you drink, white, red, or rose, you will be getting a couple grams of carbs in a small glass of wine; small being about a 3 to 4 ounce glass. Considering that most wine glasses hold a lot more than that, you have to be careful and measure.

Even though many wine lovers argue that red has more carbs than white, or that white has more carbs than red, the truth is it's all about the same. With the exception of sweet or 'dessert' wines, which have a great deal more carbs than either red or white table wines. If you want to reduce the total carbs in your wine beverage, there is the option of adding a low carb 'wash' such as a sparkling water and turn your wine into a spritzer served over ice. Toss in a few berries or fruit to make the spritzer more beautiful.

Sure, you can enjoy a spirited beverage during your holiday feast, as long as you measure, tweak the recipes, and pay attention to the ingredients. Don't expect your beverage of choice to be entirely low carb and diet friendly, but with a little common sense, you can enjoy the spirit, and the spirits, of the season.

Saturday, October 29, 2011

Spot Reduction Is A Sham..

It's commonly believed that by focusing your exercise on specific areas or muscle groups, you'll be able to reduce the amount of fat in that area of your body.

One common routine is to focus on crunch ups or sit ups as a way of battling stomach fat.

Spot reduction doesn't work, it's fiction! 

Any exercise you do will work towards eliminating fat from your entire body, rather than a specific area. While focusing on different muscle groups each day is an important part of a successful work out routine, you will never lose weight in just one target area. 

It's also important to understand the harm that may come from attempting to lose weight in specific areas with spot reduction.

Not only is it possible to destroy important muscles when you focus on consistently working out only one area, but you could cause that muscle group to grow larger than its natural size as it becomes stretched through repeated spot reduction exercises. 

For successful weight loss, you need to focus on your body as a whole.  Cardio combined with weight training will tone your body, help you shed fat while creating muscle definition. 

The more muscle your body has, the more calories you'll naturally burn and when you combine strength training with a high powered cardiovascular workout routine, you're weight loss will spread evenly throughout your body, targeting the areas you hope to reduce as well as other areas where fat is being stored.

Find out what other myths, misconceptions and outright lies are the cause for your struggle to finally lose weight?

Click here to Download The Free "Fact or Fiction" Report!

Friday, October 28, 2011

There's lean... and then there's RIPPED

Being "ripped" is the coveted condition where your body fat is so low that muscular details never seen on "average people" start standing out in bold relief.

Ripped means muscle striations, vascularity, drum-tight skin, "cuts" (separations) between muscle groups and of course, the full set of 6-pack abs.

Quite simply, a "ripped" person is like a walking anatomy chart.

Read this article by a natural bodybuilder to learn more about "the legend and mystique of the ripped physique" and what is STILL the best way on the planet to get a body as lean as Bruce Lee, Brad Pitt or Sly Stallone (works for girls too)...

Arthur M.

Best Post Workout Meal For Rapid Fat Loss

By John Alvino

Post workout nutrition has been a particularly well researched topic in the fitness industry. Most of the studies have shown that ingesting simple carbohydrates with whey protein (in the form of a shake) assist in muscle building, recovery and in body transformation in general.

In fact, these studies have been so convincing that you’ll be hard pressed to find a fitness expert who doesn’t strongly advocate that all trainees drink this type of post workout shake instantaneously after every workout. Let’s step away from the trend for a second and investigate whether or not this is the best protocol for everyone to follow.

I agree that post workout nutrition is very important for the purposes mentioned above. If your goal is primarily muscle building or weight gain, these shakes are a great way to easily consume an abundant amount of calories at a time when your body is least likely to store those calories as body fat.

You see, following an intense workout, your muscles are depleted and are thirsty for replenishment. Therefore most of the calories ingested at this time will be soaked up by the muscles, making less calories available to be stored as fat.

But let’s revisit exactly what our primary goal is: Fat loss! Do you really think that it is a good idea to chug a sugary shake every time you train if your goal is to lose body fat? How can a high-sugar shake really help to enhance your fat burning efforts? The truth is that it doesn’t. In fact, I believe that this practice is counter productive for trainees with a fat loss goal.

I’ve read all of the research and unfortunately, the research has not been performed on subjects whose primary goal is fat loss. Initially, I experimented with these post workout shakes on myself and my fat loss clients. Undoubtedly, fat loss results slowed significantly when we used these shakes. I’ve got tons of real world results to prove my assertion that in order to maximize fat burning; you need to lose those high-carb post workout shakes!

So you’re probably asking, “What should my post workout meal consist of?” The answer is simple. Just eat a solid meal! This meal will be structured just like any of your 5-6 daily meals. Be sure to consume this meal within one hour following your workout.

Remember, you will always get leaner with natural, solid food. So if losing body fat is your goal, save your money on those expensive commercial post workout shakes. Eat a good meal and watch that unwanted fat melt right off your body.

About The Author
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat incredibly fast. He is the creator of the "How To Get Ripped Abs” program, which provides you with the blueprint for getting a great set of six pack abs and a lean body without having to endure long boring workouts, crash diets or expensive supplements. Learn how to get rid of that stubborn fat TODAY by visiting
How To Get Ripped Abs

[24/7 Fat Loss] - Your download link will expire

Just a quick FYI - your download page for the  24/7 Fat Loss Report is about to expire.  Please download it now if you haven't already:

==> 24/7 Fat Loss Report - 4 strategies to burn fat around the clock

Talk soon,

Thursday, October 27, 2011

3 Reasons Raw Food Diets Suck

I'll be honest with you...

I'm not really a fan of most raw food diets and in this email I want to tell you 3 reasons why.

Don't get me wrong, the health benefits of eating raw (the proper way) are overwhelming but only if you are able to make eating more raw foods a sustainable part of your life.

And that leads me to the first reason...

Most raw food recipes take forever to make!

Nothing will sabotage your efforts of adding healthier foods into your life more than if you're required to spend hours in the kitchen preparing them.

We all have time constraints (family, work, school, etc...) and unless you absolutely LOVE being in the kitchen, then most raw food recipes can be downright frustrating.

I remember when my raw journey began several years ago. I was blown away by all the gourmet recipes. I was pumped and eager to try them all out. We even got a dehydrator.

But nowadays, my dehydrator has seen less action than an one-legged soccer player. It sits in our basement crawl space collecting dust.

That's not what I call sustainability.

The second reason I'm not a fan of most "gourmet" raw food diets is that they revolve heavily around the use of dehydration.

There are 2 main issues with this.

First, dehydrating foods removes the water from them. And that's crazy because high water content is one of the biggest benefits of eating more raw foods.

When foods have been stripped of their water, your body is forced to use more of its own to digest and assimilate them. This wears down on your energy reserves as well, leaving you feeling more fatigued.

Second, dehydrator-based recipes are inherently very dependent on nuts and seeds.

Now, there's nothing wrong with a handful of nuts and seeds throughout the day but when you get into several CUPS worth, that's where I start questioning the health properties of such recipes.

Most nuts and seeds (other than walnuts) are high in omega 6 fatty acids, and that's not a good thing. Omega-6s create inflammation in your body and, in fact, the western diet is overly abundant in these types of fats.

Instead, we should be focusing on eating more omega-3s because of their amazing anti-inflammatory and "lubrication" properties inside the body.

But unfortunately, most dehydrator-based recipes (like crusts, crackers, and breads) are usually higher in omega-6 nuts and seeds, rather than walnuts.

The other problem with eating lots of nuts and seeds is that they contain a lot of calories. Therefore, if you're looking to lose weight, you'll have a tougher time.

I've also personally found that I feel more lethargic after eating dehydrator-based meals and that's probably because it's more difficult for me to digest them.

So those are 3 reasons that I have a beef with most raw food diets out there.

You see, eating more raw foods should really consist of eating FRESH fo ods. That essentially means eating more fruits and veggies in their natural state.

It doesn't have to be complicated. It doesn't have to take all day and it doesn't have to be boring.

And because I found nothing SIMPLE in my own search of eating healthier through raw foods, I decided to create my own program - Eating for Energy.

===> Check it out here <=== 

It's not a fanatical approach to raw foods, nor will it require hours of food prep on your part.

Instead, I show you how to incorporate more raw foods into your diet. The 120 recipes in Eating for Energy take less than 10 minutes and they taste even better than a lot of those complicated "gourmet" meals.

Give it a shot for yourself and you'll see what I mean. You'll also experience the overwhelming healing power of natural foods. You'll be pleasantly surprised by the number of health problems that have been overcome (by our clients) after applying the principles in Eating for Energy.

But don't take my word for it....

Here are 2 recent success stories from people just like you...

"I love how easy to read Eating for Energy is, I refer to it at least twice a day for the delicious recipes and I pass on the knowledge from it to everyone I talk to. My three year old daughter even has a favorite; the watermelon soup of course!!

Making the change to eating raw food has made me feel better and take more pride into how I care for my body, I was always a health and exercise nut but I just didn't know about all the ways I could eat raw food and make it practical with my schedule and everything else going on.

I have actually done better with making the meals in the book because they do not take up much time at all!! With tons of benefits and easy tips
anyone who is serious about their health and living the best life they can should read Eating for Energy immediately!! Thanks Yuri!! Good luck to everyone on their path to wellness keep it up!! "

- Joanne

"Thank you! Eating for Energy has been an inspiration for me.

I have recently been diagnosed with Hashimotos' Disease (underactive thyroid) and have battling obesity for several years. With your program I
have now started to lose weight easily and effortlessly, just when I thought all hope was gone. I have been using your secrets for three weeks now and have lost ten kilos. This is a BIG result. Yuri, you're Awesome!!

- Jan Landwehr

==> Click here to learn more <===

Eat alive and you will thrive.

Your friend and coach,


P.S. How you heal anything is how you heal everything. It really doesn't matter what ails you. Whether you want to lose weight, have more energy, or prevent disease - the nutritional approach will always be the same. Unfortunately, the "diet industry" doesn't want you to believe that.

But I do. And you'll discover exactly how to transform your health forever in Eating for Energy.

==> Click here to live your best life ever!

Low Carb Holiday Desserts

Any dessert is a good dessert. However, most of the traditional desserts you've been making are probably loaded with carbs. This is one area where I recommend you invest in a few low carb ingredients so you can still make some of your favorite holiday desserts. However, there are a few ideas for desserts that may become new favorites. Let's take a look at how you can put a little variety into your holiday classic desserts without giving up on tradition entirely.

Pumpkin Pumpkin Everywhere

Whether you make your own pumpkin puree or choose canned, you are using probably one of the best examples of low carb ingredients for making holiday desserts that you can find. When you adjust the carbs taking into account the fiber you get, your net carbs drop considerably. The trick is to find recipes that don't use a lot of added carb-loaded ingredients.

Most of the carbs in pumpkin pie comes from the crust and sugar. Invest in almond flour to replace wheat flour in your crust and you've got a good start. Using artificial sweeteners instead of sugar will get you closer to the low carb level you desire. Of course, if you shy away from using artificial sweeteners, you can go the route many dessert fans are going now; reduce the sugar amount and increase the other seasonings. Many cooks have found that almost half the sugar can be eliminated in a pie filling without affecting the flavor.

If you want to eliminate the crust entirely, choose a pumpkin puree parfait or other lighter fare. Whip pumpkin puree with heavy cream, vanilla ice cream, and even a little cream cheese to thicken, then serve in pretty dessert bowls with a sprinkling of nutmeg and crunchy toppings of chopped pecans. Believe it or not, vanilla ice cream and the other ingredients are surprisingly low in carbs, and the vanilla ice cream adds enough sweetness to avoid adding more sugar.

Cranberries Move From Relish to Dessert

You can depart entirely from pumpkin if you want to try a traditional holiday flavor in a new way. Cranberries don't have to end up only in a relish or sauce. This tangy fruit is loaded with nutrients and makes an excellent dessert when you know how to use it.

Make a creamy cranberry pie or dessert similar to an Apple Brown Betty using cooked cranberries and ricotta cheese. You'll be well under your carb limit with both ingredients and as long as you use almond meal for the crust, you can enjoy without guilt. Part of the reason cranberries are low in carbs, is again the fiber is so high that the net carbs drop way down on the scale. Plus the additional nutritional benefits makes this one dessert ingredient that you can eat that would easily fit into the vegetable and fruit serving.

Pecan Possibilities

Perhaps a slice of traditional pecan pie is out of the question when it comes to your low carb diet. But why exactly? Again, it's the sugars and the crust. However, if you replace the wheat flour with almond flour and the sugar with artificial sweeteners, your pie may still be too high in carbs because of the corn syrup. How can you enjoy a rich pecan dessert on a low carb diet?

You don't have to pass on a pecan dessert because, surprisingly, pecans are very low carb. Again, you can thank the fiber content for pulling down the total carbs. Consider using chopped pecans as a crust for another dessert to get both your pecan fix and a low carb alternative to traditional crusts. Think crunchy crust made out of pecans instead of flour or even oatmeal. Now you're on to a whole new idea that is low carb but with all the crunchy, nutty goodness.

If you're still missing your pecan pie, consider making tarts in mini muffin tins using a simple crust recipe of almond flour, rolled out thin, then pressed into the muffin tin cups. Mix chopped pecans with eggs, vanilla, a touch of sugar or artificial flavoring and fill the tart shells. Remember, you probably don't need as much sugar as you think, and the vanilla extract will give you most of the flavor. Over-stuff the tarts with pecans so you get mostly pecans in these tiny dessert bites and you'll be under your carb limit.

And, when in doubt, a handful of toasted pecans with an egg white glaze and little sprinkling of sugar will satisfy your sweet tooth without going over the edge in carbs. Even served over a tiny bowl of vanilla ice cream, this favorite dessert nut won't have you destroying your low carb diet.

You don't have to be stuck to tradition for tradition's sake. Rethink the desserts you love and try some totally new ingredients, too. Soon you'll have a variety of desserts that will please everyone at your holiday table.

This weird MRT trick burns fat for TWO days

Did you know that there's a new research-proven method that has been shown to burn fat for up to TWO days?

You'll find it on page 9 of this info-packed report from Joel & Craig:

==> This weird MRT trick burns fat for TWO days

Just use this trick every other day and you'll automatically increase your metabolism around the clock:

==> This weird MRT trick burns fat for TWO days


Wednesday, October 26, 2011

This many people can't be wrong!

If you want to feel healthier and more energetic, and perhaps want to lose weight, then you must read this!

We've been talking about the best ways to energize your body and lose weight through natural raw foods.

And I've also recommended what I feel is the best program on the subject - Eating for Energy.

It is written by Yuri Elkaim - a former pro athlete who is also a holistic nutritionist and considered as one of North America’s leading authorities on raw food nutrition, fitness, and wellness.

Yuri has an incredible ability to cut through all the nonsense and hype that surrounds eating healthy, losing weight, and having more energy. Not only do I trust what he says, I know that he practices what he preaches.

Plus, he has helped over 47,000 people with these very teachings about natural nutrition.

Do you want to be next?

==> Click here to find out how <==

Do you want to learn how to lose weight and improve your health from someone who is the image of what he writes about (and who has coached thousands of others to do same), or from someone who just read about the subject?

Sorry, but experience wins out. I will always want to hear from the person who's actually done what I'm trying to do.

If you're trying to lose weight and want to live a life of health and vitality, then you MUST check his program!

I don't endorse many products mainly because they are mostly hype and don't live up to expectation. Yuri's new book called "Eating for Energy", is an exception! This material is excellent and a MUST READ for anyone trying to lose fat and improve their health.

==> Learn more about Eating for Energy here <==

Now, I know many of you are saying, "Oh no, not another fad program". To be totally honest, I thought the same thing. Rest assured, this is not the case. It is not a fad diet, or gimmick.

It’s 360 pages of solid, time tested healthy eating information based on what nature (and science) has proven to be most important for the human body over the last several thousand years. He starts from square one and teaches you everything you need to know.

Doesn't matter if you are a beginner or an advanced health enthusiast. You WILL learn something from this program.

Just read what some very high profile readers have said about Eating for Energy:

"In a world filled with dubious diet books, Eating for Energy identifies the proven steps that will lead to abundant health, a fit body, and radiant energy.

I can't think of a better book on healthy eating to help you get from where you are to where you want to be. It is easy, understandable, inspiring, and applicable. It's the best tool to come along in years."

- Raymond Aaron
New York Times Top Ten Best Selling Author Chicken Soup for the Parent’s Soul

"Yuri’s e-book sheds light on dietary choices in a comprehensive, yet simplistic approach. Everyone can benefit from his knowledge and insight into healthy eating. I highly recommend reading this book.”

- Dr. Danny Grossi, BSc., MSc., MD
Clinic Director
Toronto Regional Pain Management Centre

Here's what the author, Yuri Elkaim, had to say about how his own program changed his life:

"Growing up, I suffered from terrible allergies, asthma, recurring stomach problems, and frequent colds.

In my last year of high school I lost all my hair to an auto-immune condition known as Alopecia and also experienced constant fatigue.

I remember coming home from school and more often than not needing to take a nap. It was absolutely ridiculous! But when I look back to what I was eating back then, and even when I played professional soccer, it doesn't surprise me that

I experienced so much fatigue and ill-health! To give you an example, I was a huge addict of breads, cereals, sweets, milk, and cheese. These foods (and others) sent my body's immune system into overdrive until it turned against itself - ultimately leading to the Alopecia I later developed.

However, over the last several years, having learned, tried, and applied the principles you'll learn about in Eating for Energy I've even gotten rid of a lifetime of eczema, regrown my hair from Alopecia (although I now like to keep my head shaved), and virtually eradicated my lifelong battle with asthma. The possibilities are endless!

I improved my soccer and exercise performance dramatically, I am now fully energized on only 4-6 hours of sleep per night, and I haven't been sick in...I actually can't even remember the last time I was sick!

I've helped countless other people get rid of their lifelong health issues and I know I can do the same for you. The secrets will be revealed to you in this program!”

==> Learn more about Eating for Energy here <==

I believe that this information can help you to learn how to create the body you've always wanted and enjoy health beyond your wildest dreams at the same time.

I sincerely hope that you check it out. You will be amazed.

To your health,

NEVER eat this with carbs (for max fatburning)

In case you missed my post yesterday, Joel Marion and Craig Ballantyne are GIVING AWAY their top 4 tricks for burning fat around the clock, 24/7.

On page 12 they tell you the ONE thing you should never eat with carbs:

==> NEVER eat this with carbs (for max fatburning)

Then on page 13, they show you how strategically eating carbs late at night can actually help you burn more fat.

It's all free to download right now:

==> Late night carbs = MORE fat loss

Download it now (while it's still available).

Talk soon,

Tuesday, October 25, 2011

How to Lose Weight and Keep it Off

Have you ever diligently followed a diet and lost weight, only to gain the pounds back again after you stopped the diet? Maybe you even gained back more than you lost in the first place. Why does this happen to so many people who are trying to hard to lose weight?

One reason people gain back weight after ending a diet is because the food restrictions were so severe that their bodies thought they were not getting enough food. When this happens the body slows down the metabolism rate in order to conserve energy. You lose weight while you are in the low calorie diet, but when the diet is over you gain weight because your metabolism is slower than before you started.

Strict diets can be very restricting. The popular plans often tell you what to eat and what not to eat. Some even set a specific meal plan that tells you exactly what foods you can have week by week. This may go well for awhile, but at some point we will want to rebel against these severe restrictions. We will want to be free from these limitations.

The good news is that you can lose weight more effectively by using a “no-diet” approach. This method is not based on telling yourself no. It does not require you to base your eating on restrictions and strict rules. On the contrary, it is a freeing approach this teaches you to listen to your body. The key is stop thinking about dieting. Instead you will focus your attention on making healthy choices and eating what your body needs. You will have the freedom to make your own decisions.

The first step in the “no-diet” approach is to stop dieting! Have you ever really craved a certain food that was not allowed on your diet? Maybe you really wanted to eat a bowl of ice cream. Instead you decided to have something healthy instead so you ate a banana, but you still wanted that ice cream. Then you started looking for something healthy you could eat instead. Several healthy snacks later, the ice cream craving was stronger than ever. In the end, you give into the temptation and eat the ice cream anyway and feel guilty. Does this scenario sound familiar? Try this instead. Give your permission to eat that one food that you love every day. Take the time to enjoy it and think about how eating that food makes you feel.

The next step is to spend time doing activities that you really enjoy. Start out by making a list of things that you really like doing. Eating can be enjoyable, but this list will consist of the activities you love that do not involve eating or food. Some examples of things you may want to add to your list include talking to friends, playing a game online, taking a bubble bath, or reading a book. Keep working on the list until you have written at least ten things you love to do. Now spend at least 30 minutes a day doing one of the activities you chose.

Once you stop dieting and start doing activities you love it is time for the final step in permanent weight loss. When you are hungry choose to eat foods that you love. Make sure you eat until you feel full. Be sure to choose foods that make you feel good while you are eating them and after you are done.

After you finish eating, keep yourself busy with activities that you enjoy. Do not eat out of boredom. Wait and eat again when you start to feel hungry.

You can lose weight and keep it off! Instead of starting another restricting diet, start choosing foods and activities that make you happy. Be learning to listen to your body and changing to a healthy lifestyle, you can reach your goal weight and experience a new feeling of freedom.

The above article is based on the book, “Winning Overeating” by Ofira Shaul. Ofira is a Naturopathy doctor. This experiential, self-development leader has devoted her life to finding the best natural way to obtain permanent weight loss while improving the total quality of your life. Her all-natural program does not require you to use any pills, count calories, or starve yourself.

Visit the following website to learn more about Ofira Shaul:

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

Yuri Elkaim, BPHE, CK, RHN

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.


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!


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.


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.


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).


DB Swings x 8 reps

Stability Ball Roll-outs x 8 reps


Step-ups x 8 reps (each leg)

Bench Press x reps


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 now to get your FREE Fitter U workout and "How to Get Fit and Lose Weight Fast" report!

Transforming Bad Habits

Sugar. Even the word sounds sweet.

Did you know that by some experts’ count, we are all eating the equivalent of 160 pounds of sugar each year! And that that sugar is one of the worst ingredients - some say poison - you can put into your body?

If you crave chocolate, or cake, or any other sweet stuff, the fact is, like most people, you’re probably addicted to sugar. Of all bad habits, it’s one of the worst. In fact, this is one bad habit that can poison your entire life.

But you can change that. Because like smoking, you can break bad habits - and addictions. The choice is yours.

The first step, then, is choosing to trade your bad habits for good ones. Out with the bad sugary foods,and in with the healthy. It’s as easy as that! With this one step, you can change your entire future.

Once you’ve made up your mind, the next step is to look around and evaluate the foods you’re putting into your body. Why are you eating them? Are you getting any nutrition from them? There’s a lot of learning and taking stock ahead. This won’t be easy.

Changing your beliefs and attitudes about yourself and your eating is one of the most dif?cult challenges you will ever face. But it can be done with good old-fashioned stick-to-it determination, effort, and education. Many people just like you have kicked the sugar habit. I know it can be done - I’ve helped people do it. Not only did they get a new outlook on life, they lost weight in the process!

Recipe for Success
If you’re to be successful at breaking the sugar habit, then it’s important to understand how sugar affects your body. And how healthy food - your new, good habit - can give your body the nutrients it craves. Once you learn that, you will never again want to put poison into your body.

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Monday, October 24, 2011

Does a Raw Food Diet Really Boost Your Energy?

...Yes and no.

It’s true that a raw food diet will provide you with foods that improve energy… if you do it correctly.

But the problem is that when most people embark upon raw foods they end up eating far too many foods that actually deprive their body of energy.

So let’s cut to the chase…

If you want to feel sluggish and tired, then eat more nuts, seeds, and fatty foods–even if they’re raw. The reality is that most people who start a raw diet end up turning to gourmet raw food cookbooks, which are loaded with high-calorie raw recipes.

In these gourmet raw food books, you’ll find plenty of recipes like raw pizza, crackers, and even pates and spreads that are heavily based on nuts and seeds.

Nuts and seeds are loaded with fats and calories, both of which drain your body of energy instead of giving your body the on-going energy it needs.

Recently, I was at a raw food restaurant and had a great meal, which consisted of raw pizza, a cracker-based appetizer, and a chocolate and nut-based dessert.

At the time, the food tasted great and the flavors were amazing. But afterwards, my stomach was aching, I was tired, and I was bloated.

This is just one example of how many newbie raw foodists get it all wrong when trying to follow a raw diet to improve energy.

So if you want more energy and think that a raw food diet will give you that energy, then you need to eat the right foods. This does not include making most of your diet center around high-fat foods like avocados, nuts, seeds, and oils.

In fact it has been shown that many people on raw food are consuming 50 to 60% of their calories from fat!

That’s crazy.

So YES a raw diet does improve your energy but only if you do it correctly. And that’s what we’ll look at next.

The secret to having more energy is eating more raw foods that are fresh and thus water rich and highly alkalizing.

Essentially, these are fruits and vegetables in their raw state. There really is nothing more powerful than eating a salad, drinking a green juice or a green smoothie and snacking on random pieces of fruit and veggies throughout the day.

Doing so, ensures that you get all the nutrients you need while at the same time providing your body with the alkalinity that it requires in order for your blood to be as healthy as possible.

As we’ve alluded to previously, your blood needs to be alkaline in order for your red blood cells to function properly. By doing so, they are able to supply the oxygen to your cells need to produce energy. 

So from an energy perspective, it’s very simple…

No oxygen, no energy. Or a lack of oxygen, a lack of energy.

And this is exactly what happens when you eat too many gourmet recipes that are high in fat and based on dehydration.

Not only are dehydrator based raw recipes deprived of water but they are usually more acid-forming than fresh food because they are based predominantly around nuts and seeds.

So if these types of meals make up the bulk of your raw food diet then it’s no wonder you should feel lethargic and hired all the time. Not to mention you’ll probably find it tough to lose those extra pounds since these types of foods are hire in calories.

If you want to have more energy and are looking for the best foods to eat on a raw diet then remember this simple formula…

Keep it fresh, keep it simple, keep it green.

If you follow this simple formula for least 80% of your daily food intake I guarantee you’ll have much more energy starting tomorrow.

For more information on how to follow a raw diet that actually gives you more energy be sure to check out Eating for Energy - it will change your life.

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Saturday, October 22, 2011

Low Carb Holiday Side Dishes

You have finally started to see results from your low carb diet. Now, the holidays are here. Perhaps reinventing your traditional side dishes is a way to remain on your diet, but wouldn't it be fun to find entirely new and tasty sides to celebrate your accomplishment? When it comes to side dishes, the sky's the limit so why not create an entirely new menu of side dishes this holiday season. Let's take a look at some low carb side dishes that just may become new traditions in your family.

Smarter Starchy Sides

We all love our big pile of mashed potatoes and gravy, but on a low carb diet this is pretty much off the menu. But, there are ways to satisfy that starchy craving without all the carbs involved. A great alternative is baked spaghetti squash with Parmesan cheese. This filling and satisfying side dish can fool the taste buds into believing you're getting a tummy full of starchy goodness without all the carbs. Toss in a bit of cream cheese for a real smooth texture that makes this dish even yummier.

Another way to serve a side that tastes starchy without being loaded with carbs is with a brown rice dish. Granted, brown rice is not exactly low in carbs, but you won't eat that much in a serving when you make a side dish that is loaded with mushrooms, vegetables, and even sausage. This starchy side will definitely have you forgetting about your plate of potatoes.

A New Green

Getting away from the usual green bean casserole can be a struggle, but not when you replace it with a side dish that's just as creamy and tasty. It's all about having the same textures in a new dish that we enjoy in our classics. Think of all the healthy greens that can be cooked with creamy ingredients. For instance, a very flavorful green like kale can be tossed with almonds and Parmesan cheese for a tasty side. You have the creamy texture of the cheese and crunchy almonds that replace what you long for in the old classic, but with a fraction of the carbs.

Consider a creamed spinach instead of your usual green bean casserole this year. This is a wonderfully satisfying side dish that is made low carb easily by using almond flour or meal to thicken a white sauce instead of using wheat flour. Add nuts for the additional crunch. Or depart entirely from the greens and choose a cheesy eggplant bake instead. When finding something new to replace the classics, think about what you like about your traditional side dishes and find ingredients that replicate the old, but with a new twist.

Don't Get Stuffed With Stuffing

This is the dish that has most of us falling way off the low carb wagon. The trick here is to create a whole new taste sensation so you don't miss the traditional herbed bread stuffing. Here's where you need to get creative. Instead of bread cubes, think of using cubes of yellow squash, then add cauliflower, sausage, and lots of celery, onion, chopped nuts and traditional herbs. Bake this 'stuffing' outside the bird and you'll get to enjoy a whole new taste without all the carbs of bread.

Again, you want to replace the traditional breaded stuffing with a dish that is different enough to intrigue your guests, and their taste buds. Look at ingredients like squash, nuts, sausage, apples, and even oysters. Use traditional stuffing spices to tie it all together and your new side dish will be a definite hit.

Soups and Salads Move Up to Side Dish Status

Often, we think of soups and salads as starter courses, served before the main dish and sides. But, why not choose a soup or salad as a side to serve along with your turkey or other main dish? Stick with familiar fall ingredients and the flavors will be just right for your holiday table.

Why not make a thick, creamy pumpkin or squash soup to serve with dinner? Try a curried carrot and parsnip soup or even a seafood bisque to satisfy that craving we all have for a nice filling starchy side dish. Serve with a sprinkle of toasted salty almonds for crunch and a dollop of yogurt on top for extra creaminess. You can even serve a hearty potato soup and you won't get as many carbs in the soup as you would in a serving of potatoes and gravy.

Salads loaded with fresh, healthy ingredients can easily replace your traditional green bean casserole or other carb-loaded vegetable side dish. Use crispy spinach and mixed greens with a lot of added vegetables, then toss in goat cheese and other cheeses, along with nuts, and even a variety of thinly sliced hard sausages. Don't forget to add fresh chopped savory herbs to complete the holiday flavor palate you're looking for.

Sometimes tweaking familiar traditional side dishes leaves us feeling a bit deprived; we didn't get our real green bean casserole, stuffing, or mashed potatoes and gravy. But, if we change the menu completely with brand new sides featuring entirely new ingredients, our taste buds are so intrigued, we never miss the old classics.

Friday, October 21, 2011

Metabolism and Weight Loss - What You Need to Know

Yuri Elkaim, BPHE, CK, RHN

Your metabolism is important in the weight loss equation because it represents 60-75% of your total caloric expenditure each and every day. Metabolism is proportional to your fat-free mass (ie. muscle), and after age 20 it decreases by about 2-3% per decade. In general, women tend to have a lower metabolism due to lower fat-free mass.

Your resting metabolism is the rate of energy expenditure that your body goes through at rest. It is the number of calories your body needs to survive if all you did was lie in bed.

For each 1% increase in body fatness, your metabolism decreases about 0.01 calories/minute. Thus, simply by having more fat on your body decreases your basal metabolic rate. Conversely, doing things that will burn fat and promote muscle development will increase your metabolism.

While this change may seem like no big deal, it is! This small difference can become much more meaningful if you progressively pack on weight. For example, a 5% increase in body fat at the same body weight results in a difference of 0.05 calories/minute, which is equal to 72 calories/day.

Since 3500 calories equals 1 lb of fat, in our example, it would take 48 days to add on one extra pound of fat (everything being equal). That might not seem like much but over the course of 1 year that would be an extra 7 lbs of fat just because of an initial 5% body fat difference. But it would actually be more than 7 lbs since your body fat would increase as you continued to pack on the weight.


Fat-free mass is not the only factor influencing your metabolism. Since the early 1900s researchers have shown that prolonged dieting is associated with a significant decrease in metabolic rate (as much as 20% in some cases). For example, the famous Minnesota Starvation Experiment where caloric intake was restricted by 25% over the course of 24-weeks revealed that, per kg of bodyweight, metabolic rate is reduced on a semi-starved diet. The researchers also showed that T3 (one of the thyroid hormones) and sympathetic nervous system activity decreased as well.

The latter two findings are rather significant considering that thyroid is the master gland regulating your body's metabolism. A decrease in its function makes it more difficult to lose weight. I have seen this in practice having worked with hundreds of men and women who suffer from an underactive thyroid who at the same time, have had a very tough time losing weight.

The sympathetic nervous system plays a pivotal role in the body's ability to mobilize and burn fat. Since it stimulates the release of adrenaline from the adrenal glands, a hormone that breaks down fat, any interruption to its functioning will also impair fat burning.

What these “starvation” studies reveal is that during prolonged periods of low caloric intake, the energy production of the tissues decreases in an attempt to adapt to the lower caloric intake and reduce the rate of weight loss. It's simply a survival mechanism. Obviously, this is an appropriate adaptation in periods of starvation, but it is counterproductive if your goal is to lose weight fast and for good.


Your metabolism is also responsive to periods of over-feeding. In one dieting experiment, when the subjects were allowed a day of "free eating", their metabolism was elevated on the following day. Further, in long-term (14-20 days) overfeeding to cause obesity, increases in metabolic rate have been recorded.

This would seem counter-intuitive. After all, if your metabolic rate increases wouldn't it help you lose weight? In most cases, yes, but not if eating to a point of creating a dramatic positive energy balance.

In essence, during the dynamic phase of weight gain (going from a lower to higher weight), more calories are required per kg of body to maintain the weight gain than maintain normal body weight. This is obvious and it's also one of the reasons why you may feel hungrier when you are more active.


Studies have shown that trained individuals have a higher metabolic rate than untrained individuals - but only when they did high intensity workouts and consumed sufficient calories to maintain energy balance. This suggests that the higher metabolic rate in trained individuals is not due to chronic adaptations associated with training, but more to do with the acute energy flux associated with the most recent workouts and dietary choices.

There is no doubt that your metabolic rate is elevated following exercise. The questions relate to how much and how long it is elevated, and to what extent it contributes to total daily energy expenditure.

It may be said, in the long run, daily exercise is needed to maintain an elevated metabolism. However, it should be remembered that what you do today will potentially have a greater “short term” impact on your metabolism than your combined workout efforts over the past few years. Just another reason why working out at least every other day is imperative for maintaining an elevated metabolism and helping you lose weight and stay lean!


Benedict, F. et al. (1919). Human Vitality and Efficiency Under Prolonged Restricted Diet. Washington, DC. The Carnegie Institute of Washington.

Keys, A. et al. (1950). The Biology of Human Starvation. Volume 1. Minneapolis: The University of Minnesota Press.

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 now to get your FREE Fitter U workout and "How to Get Fit and Lose Weight Fast" report!

The Single BEST Type of Interval Training You Can Do For Rapid and Efficient Fat Loss...Near-Maximal Intervals

By Nick Nilsson

When I do cardio I want to get the greatest fat-burning effect in the shortest amount of time possible and get it over with fast. I want to burn a TON of calories and get the greatest "afterburn" for the time I put in.

Essentially, I want to do the most EFFICIENT cardio I possibly can.

And I'll be honest with you right up front...I don't do a whole lot of cardio. Cardio USED to be my thing back in high school, when I was a long distance runner, speedskater, cross-country skier, swimmer and soccer player.

Now my thing is lifting heavy things and putting them down again :)

That's why the cardio that I do perform now is primarily in the form of what I call "Near Maximal Interval Training." It allows me to work at near-peak levels for extended periods of time...and I'm talking 80 to 90% of my maximum pace for a period of 15 to 20 minutes.

And I have to tell you, the metabolic effects of this training style are INSANE. It burn RIDICULOUS amounts of calories and cranks your metabolism up long after you're done. The fat loss you'll get from it is extraordinary.

I'll warn you right up front, you can imagine, it's hard work (VERY hard work) when done properly.

But when you do it right and do it regularly, it will help you burn fat incredibly fast and accelerate your cardiovascular capacity faster than ANY other form of cardio I've ever found.

I'm not going to go into the whole debate about which is better for fat loss...interval training or long-duration slow training. The best form of cardio is the one you're actually doing to DO and if you hate the type you're doing, you won't put your best effort into it or do it regularly. Case closed. So do what you enjoy and stick to it.

For me, I actually enjoy interval training and using it to really push my limits. I don't want to sit on a bike and mindlessly pedal in place while reading a magazine for an hour. If you prefer hard work, too, THIS is a technique you're going to love...

How to Do Near Maximal Interval Training for Rapid Fat Loss:

This interval technique is going to allow you to work at near-peak levels for long periods of time. This has the benefit of burning a tremendous amount of calories for longer periods of work time than is possible with normal intervals.

The work intervals themselves are short but the rest periods are much shorter! Instead of pushing yourself to the max on every interval, you work at a pace somewhat short of your max (about 80 to 90%). This type of training allows you to perform near your max for longer periods of time. It is a VERY challenging and unique form of interval training.

So before I give you the nuts and bolts, I want to introduce you to your "Anaerobic Threshold"...

This is the point where your body switches from burning fuel aerobically (with oxygen) to burning fuel anaerobically (without oxygen). When you burn fuel aerobically, there is minimal build-up of waste products in the muscles...your body isn't working so hard that it can't deal with them and you can keep up that pace for longer periods.

This threshold is generally accepted to be at about 85% of your maximum work output.

When you go ABOVE that 85%, that's when the waste product build-up begins....this threshold is also known as your "Lactate Threshold"...and yes, I'm talking about Lactic Acid.

When you're training at that higher level, lactic acid builds up in your muscles as a waste product of anaerobic metabolism and your body can't clear it out fast enough to keep up with that pace.

You get the burn, your blood pH decreases and your muscles don't function very well.

What Near Maximal Interval Training does is take you over that threshold then brings you back under the threshold...under just enough to clear out some of that lactic acid before you go right back into the work interval and back over it.

And you repeat this for a period of 10, 15 or even 20 minutes.

Which means you're working at a pace that is only just a bit short of your maximum workload for a time period 10 to 20 times greater than you normally could at that level if done straight through.

And I'm sure you can just imagine the calorie burning and fat burning you're going to see as a result of that level of workload!

So here's a sample of how to do it...(and I'll give you a chart of this below to make it easier to see how it works with the progression). I would recommend performing this type of training no more than 2 to 3 times a week.

  • Start with a work interval of 10 seconds and a rest interval of 5 seconds. Your pace should be one that you would only be able to keep up steady for about 1 to 2 minutes before having to stop.
  • Do that pace for 10 seconds then go very slow for 5 seconds. After 5 seconds, jump right back in and do that same pace for another 10 seconds then very slow for 5 seconds.
  • Keep this cycle repeating for a designated period of time, e.g. 10 minutes, 15 minutes, etc.

This is the level I would recommend starting's a ratio of 2:1 work to rest. It's the "easiest" level of intensity to learn how this exercise works. I also recommend starting here because you'll need to use a progression of workload to develop your endurance.

  • So the first time you do this training, start with a 10 seconds work to 5 seconds for a total period of 10 minutes.
  • Repeat this for the second session.
  • On the third session, increase your work time to 15 seconds while keeping 5 seconds rest for a 10 minute block. Repeat on the fourth session.
  • On the fifth session, increase your work time to 20 seconds on 10 seconds rest for a 10 minute block and repeat this for the sixth session.
  • At that point, we're going to increase the total work time to 15 minutes and go back to the 10 seconds work and 5 seconds rest. Then repeat the progression as I talked about above, going to 15 sec work, 5 sec rest then 20 sec work, 10 sec rest every second session.
  • When you finish your last 20:10 session on 15 minutes, then you're ready for the big time :)...
  • The work to rest interval is going to be'll do 25 seconds work to 5 seconds'll do it for 15 minutes for two sessions. Then, if you're feeling good, you can increase that to 20 minutes for two more sessions (or you can just stick with 15 minutes).

Session 1 Session 2 Session 3 Session 4 Session 5 Session 6

10 sec work
5 sec rest
10 minutes

10 sec work
5 sec rest
10 minutes
15 sec work
5 sec rest
10 minutes
15 sec work
5 sec rest
10 minutes
20 sec work
10 sec rest
10 minutes
20 sec work
10 sec rest
10 minutes
Session 7 Session 8 Session 9 Session 10 Session 11 Session 12

10 sec work
5 sec rest
15 minutes

10 sec work
5 sec rest
15 minutes
15 sec work
5 sec rest
15 minutes
15 sec work
5 sec rest
15 minutes
20 sec work
10 sec rest
15 minutes
20 sec work
10 sec rest
15 minutes
Session 13 Session 14 Session 15 Session 16

25 sec work
5 sec rest
15 minutes

25 sec work
5 sec rest
15 minutes
25 sec work
5 sec rest
15 or 20 minutes
25 sec work
5 sec rest
15 or 20 minutes

This type of training works very well with cardio machines that allow you to switch resistance instantly or very quickly (stationary bikes, stair machines or elliptical trainers often allow this).

Machines that must cycle slowly through their speeds as they change do not work as easily for this (treadmills fall into this category, unless you feel comfortable hopping on an off the treadmill while it's going full speed...if you DO decide to try this on a treadmill, hold onto the rails with both hands any time you hop on or off until you've got your balance and pace).

It can also be done with running fast then walking (which is the way I like to do it), cycling then pedalling slowly, or even swimming hard then doing a slow stroke.

You're going to find it VERY challenging to be having to constantly restart your momentum from almost scratch on every interval, which is actually part of the benefit of this type of work hard not only during the work interval but you also work hard to get up to speed for that work interval!

On a side note if you're familiar with the Tabata Protocol, the framework will look similar to you. The difference with the Tabata Protocol is that you're going as hard as you can during the work interval and doing it only for about 4 minutes.

Tabatas are also VERY good for conditioning and fat burning...I prefer Near-Maximal Training because of the ability to extend the time you're operating at that higher workload to maximize the fat-burning effects.


If you're looking for some serious cardio training for the purposes of fat loss of increasing your cardiovascular capabilities, look no further. This Near Maximal Interval Training is EXTREMELY effective for achieving both goals.

It's tough but it will absolutely give you the payoff you're looking for for the effort you're putting in.

And if you're interested in an overall rapid fat-loss program that incorporates this style of interval training directly into a comprehensive weight, cardio and nutrition program, definitely check out my Metabolic Surge program.


Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at!

Wednesday, October 19, 2011

Low Carb Holiday Classic Sides

When we start putting our holiday menu down on paper, we usually notice something happening. The same dishes appear year after year after year. Aside from the traditional main dish, there seems to be a pattern in many households of our favorite sides reappearing. It's wonderful to follow tradition, but what happens when those family favorites are in conflict with your healthy diet? Many sides we love are not exactly what you'd call low-carb. So, how do we reinvent our holiday side dishes? Let's take a look at a few new ways to treat a few old favorites.

Mashed Potatoes and Gravy

Anyone on a low-carb diet will automatically push past the mashed potatoes and gravy. We know it's loaded in carbs, right? But the clever cook can easily replace the traditional favorite with a new favorite; Mock Smashed Potatoes and Golden Au Jus. The secret to this low-carb dish is simply that you aren't cooking potatoes; you're creating potatoes out of cauliflower.

Boil cauliflower, then mash or put in food processor with cream cheese and other ingredients, and you have a smooth potato-like texture. You can thicken the “potatoes” a bit with a tablespoon or so of almond flour if you wish. Add garlic, Parmesan cheese, onion, salt and pepper to add even more flavor.

Then the gravy is simple. All you need really is the pan drippings, a little water, and a saucepan over medium high heat. Get the liquid bubbling and let it reduce by half and you'll have a nice, rich gravy without any added flour. Of course, if you wish to thicken the gravy a bit, a little sprinkling of flour won't add a significant amount of carbs to the meal.

Green Bean Casserole

You know you love a big heaping helping of this favorite dish, but just one look at that can of cream of soup and you also know it's off limits. But you can have this traditional side dish again; all you need to do is control the ingredients.

Once you have your green beans cooking and your seasonings ready, you just need the sauce to bring it all together. That thick creamy sauce is what makes the dish, right? Create your own cream of soup by making a simple white sauce using milk and almond flour to thicken. You can also stir in a bit of cream cheese to give it an even creamier texture. It's really as simple as opening a can once you get the basic technique down.

As for those crunchy onions on top, the carbs don't account for much in the entire dish, but if you want to eliminate them entirely, but keep the onion taste, oven fry some thinly cut onion that has been coated lightly with olive oil. When they get golden brown, toss them into and on top of the casserole for all the flavor without any breading.

Sweet Potato Casserole

This favorite side dish will take a lot of tweaking, but with the carb savings you'll enjoy, it's well worth it. Sweet potatoes are loaded with carbohydrates, and I don't mean a little; I mean a lot! One trick for bringing the carb count down is to mix pureed pumpkin in with the sweet potatoes. You maintain the texture and flavor (remember, pureed pumpkin doesn't have any flavor of its own), and bring the carbs down within a reasonable amount.

Of course, you'll want to avoid as much sugar as possible, so one alternative is to stir in a bit of artificial sweetener, just enough to bring the sweetness to a level that you're used to. Another way is to readjust your thinking entirely when it comes to sweet potato casserole. You may want to make it savory instead of sweet. A sweet potato casserole made with crispy bacon or sausage instead of marshmallows and sugar could be a nice change on your holiday table.

Cranberry Relish

There are even ways to tweak this tangy sweet side dish. Cranberry relish is typically not what you would call low-carb. The amount of sugar in most recipes is pretty much off the scale, and the canned variety is even worse. But, even though the amount you would normally eat at one sitting won't amount to too much, there are still ways to reduce the normal amount of carbs.

One interesting way to reduce the amount of carbs in a bowl of cranberry relish is to “bulk” up the relish as much as possible with lower carb ingredients. Surprisingly, the peel of the orange is lower in carbs than the fruit itself. Fill your food processor with raw cranberries and the peels of several washed oranges and process until finely chopped. Then, add sections of the orange, tasting after a few are processed, and stop adding when you have a nice blend of tangy and sweet. Add a sprinkle of artificial sweetener or sugar just until you've gotten the sweetness you like. You'll be surprised how little sugar you'll have to add if you taste it first.

All of these makeovers have one thing in common – you have to just stop and think before you do what you've always done. Often that's all it takes. When you rethink the ingredients, you can usually eliminate or substitute something that is healthier and just as tasty. You may even be creating new holiday dinner traditions.

Monday, October 17, 2011

How To Lose Fat Fast And Keep It Off

By John Alvino

Rapid and permanent fat loss is almost entirely dependent on your metabolic rate. Your metabolic rate is what determines how many calories you burn in a given day. The biggest factor that influences your metabolism is the amount of lean muscle you have on your body.

Based on this fact, it is imperative to build, or at the very least maintain, your lean muscle during a fat loss phase. Every pound of muscle you build requires between 35 to 50 calories per day to maintain itself. These additional calories are burned over the course of the entire day, even when you are at complete rest.

So just by building one pound of lean muscle, you will burn an additional 12,775 to 18,250 calories per year, while at rest! So if you can add 4 pounds of lean muscle, it will encourage your body to burn an additional 51,100 to 73,000 calories per year, which equates to a loss of 15-21 pounds of body fat. Once you factor in the additional calories being burned during your training sessions, you can see that your fat loss results can be quite dramatic.

So it is clear that we should perform activities that encourage muscle building/maintenance while we avoid doing anything that leads to muscle loss.

The best way to build and maintain muscle is to perform resistance training. With a well designed resistance training program, you can burn calories during your workout; but even more importantly, you will ignite your metabolism to burn calories 24 hours per day, even during sleep!

Here is how to perform your resistance training to cause a positive metabolic effect:

You will be performing 3 full body workouts per week. These workouts should be performed on non consecutive days, such as Monday, Wednesday and Friday. Alternately, you could opt for a Tuesday, Thursday, Saturday schedule. Spacing the workouts out in this manner allow for optimal recovery between training sessions.

In addition to that, spacing out your workouts every 48 hours ensures that your metabolism will stay elevated all of the time. I have witnessed this for years and finally, scientific studies are actually confirming my findings.

Recent research has shown that after performing a properly designed full body workout, people’s metabolism stays elevated for approximately 40 hours. So just when your metabolism starts to come back down to normal, you are ready to rev it up again with another training session.

In my experience, full body training in a multiple station design is the best way to “put a match to” your metabolic rate.

I have many ways of designing full body workouts. Let me show you one that is very simple and particularly effective. Pick 2 exercises for the upper body, 2 exercises for the lower body and 2 direct abdominal exercises.

Without resting in between sets, perform a circuit of all 6 exercises in this order: Upper, lower, ab, upper, lower, ab. At this point take a 90 second rest and repeat this entire sequence twice more.

Here is an example circuit:

1a) Inverted Rows x 1<max reps
1b) Step Ups x 20 reps each leg
1c) Reverse Crunch On Decline x 12-15 reps
1d) Incline Push Ups x 1<max reps
1e) Split Squats x 12-15 reps each leg
1f) Modified V-Sit Up x 12-15 reps

Train hard and watch that fat melt right off your body. Good luck!

About The Author
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat incredibly fast. He is the creator of the "How To Get Ripped Abs” program, which provides you with the blueprint for getting a great set of six pack abs and a lean body without having to endure long boring workouts, crash diets or expensive supplements. Learn how to get rid of that stubborn fat TODAY by visiting
How To Get Ripped Abs

Sunday, October 16, 2011

Low Carb Holiday Appetizers

What do you think of when you imagine serving your guests holiday appetizers? Usually lots and lots of creamy dips and other goodies? If you are trying to restrict your carb intake, you may be thinking you will have to skip out on all those yummy starters. However, there are ways to cut out the extra carbs without sacrificing all the wonderful flavors you want to enjoy during this festive season. Here are a few suggestions to cut back on the carbs right from the start.

Good Things Come in Small Packages

For some reason, everything seems to be getting super-sized, even appetizers. These little snacks have expanded to almost side-dish portions in recent years. One of the simplest ways to create a healthier appetizer buffet is to create bite-size portions instead of big platters of dips and spreads. You can scale them back down and still make a big splash. Tiny bites, or “tapas” are becoming all the rage, taking the restaurant business by storm. Maybe your own tapas are just what you need to scale down your holiday appetizers to a healthier size.

Instead of the large cheese logs you have made in the past, try making individual bite-size cheese balls. The same can be done with the spinach dips you currently serve in a big bread bowl. Instead, make tiny bites using similar ingredients. By offering smaller, bite sized portions, your guests will not tend to keep dipping and inadvertently fill up on appetizers before they even get a chance to sit down at the table.

Classics With a Twist

Take a look at some of your favorite appetizers and rethink the ingredients. Swedish meatballs is a great hot appetizer that's filling and tasty. You can make them small enough to keep them healthier, yes, but you can also replace high-carb breadcrumbs with low-carb alternatives, such as almond flour and meal. Of course you can buy low-carb baking items like flour and biscuit mixes to help with the types of appetizers that require breadcrumbs or a crust.

One of my favorite appetizers is stuffed mushrooms. But, a breading-based stuffing is not on a low-carb diet. Again, rethink the classic recipe and you'll design a stuffed mushroom that easily fits your dietary needs. Sauté a little onion, garlic, and celery with flavorful sausage, then stir in freshly grated Parmesan cheese. Stuff your mushrooms and you have a low-carb appetizer that is sure to please anyone. If you want a stuffed mushroom more like the ones you enjoy at restaurants (they use more breading because it stretches the stuffing) then stir in a bit of almond meal or even finely ground peanuts. You won't be able to tell the difference, but your figure will.

Those delicious creamy spreads and dips with the thick pieces of crusty bread alongside may be appetizing, but that bread is loaded with carbs. If your diet has you shying away from bread and crackers, can you still enjoy the spreads? Sure you can. Spinach dip, crab dip, cheese balls, and other favorite appetizers are often light on the carbs as long as you find a new 'vehicle' to serve them on, or in. Stuff a grape tomato with crab dip and enjoy! Spread spinach dip on a cucumber slice. Cut celery up into one or two bite pieces, fill them with your favorite cheese ball ingredients, and you have an instant low-carb alternative to cheese and crackers.

Stick With a Few Favorites

There are appetizers that are naturally low-carb. Think of your favorite protein-based appetizers and you'll have a few ideas right away. Wrap just about any seafood in bacon, put it under the broiler, and you have a festive appetizer that is perfect for any holiday buffet. Remember ham and Swiss cheese wrapped asparagus bundles? These are the appetizers that have stood the test of time, and are low-carb diet friendly.

Also, don't ignore the obvious; the antipasto tray. Olives, sausage, cheese, pickles, and artichoke hearts artfully arranged, can be all the appetizers you need. This is a classic that never gets boring. Be sure to include a variety of each element to keep the interest.

When the Holidays come around, we all look forward to the appetizer buffet. But, when you're on a low-carb diet, the choices can feel limiting. The surprising and wonderful thing is... they're not! You have a lot of choices, some very familiar, that will keep you happy as well as low-carb.