Thursday, December 19, 2013

Is Your Fat Trying To Save You?

Is Your Fat Trying To Save You?:
"If you want to reduce your belly flab to reveal a trim, toned, and sexy midsection, then you need to do the following:..."

Wednesday, December 18, 2013

Are You Aware Of The Pros and Cons of Getting A Lean Body?

Monday, I revealed a few very simple changes in your ab workouts will boost your 6-pack. However, today I'll discuss some of the pro's and con's of the best fat burning strategies around...

Weight loss is simple in principle - burn up the calories you consume and exercise; however if you are only running on a treadmill every day guess what will happen?

You'll lose valuable muscle as well as fat! Your goal is to lose fat not muscle! Your training routine should include a variation of exercises and training strategies which will result in melting fat from your body, building lean muscle and conditioning your body.

You could try dieting only, but as you may already have worked out, dieting in the long run won't help define your body. Worse still, despite losing some weight initially, dieting alone will actually slow your metabolism down, making it even harder to lose fat!

Maybe you might decide to try a home workout DVD, which will certainly help you add more variety to your workouts... however, the truth about these workouts are that most are focused on long, cardio routines which not only eat into your precious time and muscle, but they also don't show you how to eat properly!

You might decide to join a weight loss class which is great for making friends...but not much else! That's because they focus on weight loss and not fat loss, plus, they always push long cardio as being the answer - the very thing which will EAT into your muscles giving you a soft, undefined look and exactly what you're trying to avoid!

You could hire a personal trainer which would be an excellent investment because you'd benefit from one-on-one time to really take your body to the next level. However, personal training is VERY expensive and unless you can afford to keep hiring one, it becomes difficult to maintain your results.

Or perhaps you might consider taking a proper program that addresses the need for short, powerful, high-intensity workouts as well as tailoring a nutritional plan for your needs.

A program such as lovesexyabs will help you blast fat in less than three 45 minute sessions a week and will sculpt your body to defined perfection in no time at all. Not only will you get all the tools you need to burn fat around the clock, but you'll learn how to eat to burn fat properly!

Be sure to check it out here: LoveSexyAbs

Here's to your fat-fighting success,

Arthur M.

P.S. If you haven't already you can get a FREE copy of the LoveSexyAbs Nutritional Guide by clicking here.

Monday, December 16, 2013

This Is Certainly The Coolest Way To Sculpt Amazing Ripped Abs!

Over the last few days I've shared some awesome strategies to help you blast fat from your body in double quick time.

Today I want to discuss how some simple changes in your ab workouts will boost your 6-pack... Let me reassure you though that getting great abs isn't as hard as you think. It really is a matter of knowing what works for your body...

...and that includes DITCHING the sits up!

Not only do they NOT work, but done incorrectly and you'll damage your neck and spine. Crunches are great for beginners, but in truth, they aren't the most effective ab exercise at all. The key to successful abdominal training is to use a variation of effective exercises.

Instead, try isometric movements like the plank and side plank to really work your core muscles and experiment with equipment such as the stability ball to add variation to your workouts. Core workouts don't 'build' the muscle the way traditional ab workouts do (which incidentally can make your belly look bigger and more rounded), but instead pull the deeper ab muscles in, tightening and flattening abs beautifully.

Here's how to do the plank:

Start on elbows and knees, locking hands together. Straighten legs and raise your body so that you're supported by the balls of your feet, with feet hip-distance apart. Face the floor, being careful not to arch your back or stick your bottom in the air.

Tighten the abs, pulling them in as if you were trying to button up a tight pair of jeans. Hold this position for 45 seconds to begin with, extending the time as you get stronger.

Here's how to do the side plank:

Lie on your right side, propped up on your elbow. Let your left foot rest on top of your right, and then push your body up so that your body forms a perfect triangle with the floor. Don't let your left shoulder roll forward or back. Hold the position for as long as you can, tightening your abs and then repeat on the other side.

If you don't do any other exercises, make sure you include these two to really flatten and tone your abs.

If you haven't already you can get a FREE copy of the LoveSexyAbs Nutritional Guide by clicking here.

Here's to your fat-fighting success,

Arthur M.

P.S. Check out the accelerated fat-loss plan 'LoveSexyAbs' available at http://scrnch.me/pgmcv

P.P.S. Next time I'll talk to you about how different types of training affect your fat-loss results.

Sunday, December 15, 2013

You Need To Eat THESE Types Of Foods To Increase Your Fat Loss Results!

Today, I'm going to tell you which foods are GUARANTEED to burn fat from your body well AFTER eating, and how you can add these to your diet to boost the results of your fat-burning workouts.

But first, let me ask you something - how would you feel if you knew every spoonful of food you were eating was BURNING calories rather than adding inches to your waist?

It's hard to believe I know, but let me share with you my top tips to help you do just that!

1. Eat unprocessed foods 90% of the time. That means no added sugars, fats, sauces. Processed food doesn't just add inches to your waist, but can cause real risks to your health.

2. Avoid unhealthy trans-fats and hydrogenated cooking oils such as margarine, cakes, readymade pastries or anything which has been pre-fried, since these foods contain carcinogenic fats (cancer causing)

3. Ensure you include quality protein, which builds and maintains lean muscle and has a high thermic/fat-burning effect.

4. Eat plenty of vegetables and small amounts of fruit to fill your stomach without adding inches. Eating these will supply your body with fiber, water and vitamins.

5. Drink water and herbal drinks and ditch the sugary drinks! Green tea has a natural fat-burning effect, so make a habit of drinking this 2-3 times a day.

Keep in mind that fats are not your enemy! Healthy fats slow down digestion and reduce food cravings. You can find healthy fats in such food sources as fish oil, olive oil and mixed nuts.

A great way to trick your body into burning fat is by eating heavy starchy carbs early in the day before workouts and then get the rest of your carbs from a variety of vegetables which not only supply your body with vitamins and disease fighting benefits, but burn fat from your body.

Another top tip is to eat little and often rather than eat 3 big meals a day. Doing this will not only boost your metabolism, but will prevent hunger pangs and unexpected snacking! Brilliant! It's just small changes in your diet which ensure your long-term fat-burning success.

And if you want to know more about how to incorporate these tips and tricks into your daily life with your exercise, then the accelerated fat-loss plan 'LoveSexyAbs' available at http://scrnch.me/pgmcv will show you EXACTLY how to combine EPOC workouts with correct nutrition to blast away fat from your body and sculpt amazing definition. Be sure to check it out!

Here's to your success,

Arthur M.

PS - If you haven't already you can get your copy of the LoveSexyAbs Nutritional Guide by clicking here.

Saturday, December 14, 2013

Discover The Secret To Incinerating Fat All Night Long !

On Dec 8 (http://how-burn-fat.blogspot.com/2013/12/discover-how-to-lose-stubborn-belly-fat.html) I shared how high-intensity training, the correct nutrition and focusing on fat loss is the best way to help you sculpt an awesome body. In today's email, I want to share with you a very powerful secret tip which can really help you burn even MORE fat effectively.

I am talking about a tip so powerful that it helped a client 36 year old Marc Soffer to lose several inches from his belly in just 9 weeks. Marc, like most people trying to shift belly fat, trained frequently and ate healthy portions of balanced meals...

However, by making just ONE simple change to his workouts, he went from having a flabby gut to a 6-pack in less than 9 weeks and he did it using excess post-exercise oxygen consumption (EPOC).

Now before you click away, let me explain that EPOC is simply your body's way of burning even MORE calories AFTER a workout during the 'afterburn period' where if you use the right techniques, you can literally burn fat while you sleep!

Put it this way, it's a long-held and common belief that spending hours doing boring cardio is the fastest way to burn fat...but in actual fact, it's the single most misleading fat burning myth ever!

The truth is the afterburn effect for long cardio only lasts around 3-4 hours, compared with up to 48 hours if you do high-intensity workouts which create the EPOC effect. It's so powerful that a short session of high-intensity activity will help boost your metabolism and burn fat while you sleep!

I can GUARANTEE that most people in your position have never even heard of EPOC. And if you want to know how to incorporate the EPOC effect in your workouts, then you simply alternate short periods of intense work with short periods of recovery...that's it!

The great thing about this type of training is you can apply it to any type of exercise, including strength training - so make sure you use this technique to burn even more fat from your body today!

Click here to see a video presentation on how you can get start creating amazing afterburn effects for your workouts.

Here's to your success,

Arthur M.

PS - Look out for my next post when I reveal easy ways to burn fat with the food you eat - make sure you tune in to find out how!

P.P.S. Download your FREE copy of Nutritional Secrets For Effective Fat Loss

Thursday, December 12, 2013

Re: your workout today

Oops, I forgot to add the workout that Shawna wanted me to give you from her new program Challenge Complexes. You can check that out below, but first I wanted to tell you a bit about this style of workout.

There’s a trick to putting together ‘complex’ workouts. Often times trainers try to make things challenging by putting together impossible exercise combinations. Shawna says that complex workouts really need to be simple in their design so as not to cause strain on certain muscle groups and to ensure you stay injury free.

That’s what I love about her workouts: safe, effective and fun. They’re full of variety and challenges but they aren’t ‘impossible’. Shawna is as experienced a trainer as they come. She’s in incredible shape at 50 and uses complexes in her training.

Okay, here’s the workout:

Let’s Get This Started (Reps and rounds)

Equipment: dumb bells

Choose a weight that you can use for ALL exercises.

Do 8 reps of each exercise. Try not to put the DB’s down the entire set, do 6 rounds. Time your workout, match the time with increased load the next time out:

· DB push up (hands on dumb bells)

· Spider crawl (per leg)

· Weighted burpee (squat thrust to deadlift)

· High pull

· Front squat push press

· Rest 30 seconds to one minute

Do 6 rounds

Have fun with that one and make sure to check out her plan.

Challenge Complexes is only $19 this week. That works out to about 70 cents a workout.

Money well spent, even during the holidays when I know that money can get tight.

Arthur M.

How to burn the most calories possible (simple tweak)

Today I want to give you a chance to get your hands on the EXACT program you need to get your body in BETTER condition BEFORE the New Year even starts.

This guide will provide the perfect workouts to use so you can hit the sweet spot of fat-loss even before the holidays begin... all while building lean, defined muscle.

Look, you may already be feeling holiday stress, you don’t need to add to it by having long workouts or worse yet, NO workouts because you ‘don’t have time’.

With stress (even the stress from a long workout), your adrenal glands pump out cortisol, the fat storing hormone. You need a plan for quick and effective workouts.

=> Get the best complexes EVER here

Here’s exactly how it works.

When you use Shawna’s 20-minute complexes, you’ll automatically "shift" your hormones into fat-burning mode WITHOUT stressing out your adrenal glands which release fat-storing cortisol with long workouts.

...And it has nothing to do with just shortening your workouts.

Inside this system you’ll discover a new and different way to train that will:

-replace boring cardio

-improve your athleticism

-build muscle

-boost metabolism

-burn fat

This extreme fat-burning method strategically "spares" hormones, like growth hormone, by using a specific combination of strength training and "just enough" high intensity exercise to hit the SWEET SPOT of fat-burning.

==> 20 minute EXTREME fat-burning breakthrough <------ do NOT click yet

Now, you do these simple to follow workouts right in the comfort of your own home. You’ll get coaching videos to guide you through each workout.

- NO need to spend time in holiday traffic.
- NO need for fancy equipment: just a barbell, a set of dumb bells and a KB.
- NO excuses.

Just get your workout done in 20 minutes or less.

You’ll love how you look and feel at the start of the New Year when everyone else is 8 – 13 lbs heavier.

So do yourself a big favor.

Grab Challenge Complexes and get abs for Christmas in just 20 minutes a day.

==> Grab Challenge Complexes here

The way I see it you basically have two choices...

CHOICE #1: Wait until after New Year’s, get fatter, regret you didn’t take action sooner, and try your best to get in great shape AFTER the holidays.

OR...

CHOICE #2: Start using Shawna’s Challenge Complexes today and take advantage of the PERFECT plan and strategy to guarantee you’ll be looking and feeling great by New Year’s and beyond.

Hmmmm...seems like an OBVIOUS choice to me :-)

Get the entire system and thank me later:

==> Start getting your body ready for the New Year NOW

Remember...it’s either the pain of taking action RIGHT now, or the bigger pain of regret after the holidays.

Arthur M.

Wednesday, December 11, 2013

NEW complex (how to burn fat and build muscle at the same time)

Of course you know that muscle is key to the fat burning process. Muscle is more ‘dense’ than fat meaning that it takes up less space in your jeans. Your body weight may drop or even stay the same weight, but your shape will drastically change.

And change is what it’s all about. Who cares what the scale says if you’re looking better naked and not ashamed to lift up your shirt and show off your abs?

These complexes take about 20 minutes <= Best complexes EVER

Lots of people are STILL using cardio to try to get their abs to show. Whether you’re doing low intensity cardio like running on a treadmill or even doing HIIT (high intensity intervals) you may be getting to a point where results are just not happening.

Are you strength training as well as doing cardio? If your workouts are too long you can run into overtraining PLUS encourage cortisol, which is the hormone that promotes fat storage.

This is the ultimate “hybrid” of cardio and strength

How about a scientific workout that manipulates your fat burning hormones?

Complexes involve incomplete workout recovery for lactic acid and GH production. This is paired with strength training moves that will build lean muscle, boost your fat burning hormones and reduce your fat storing hormones – in about 20 minutes. Bonus: More lean muscle means an increased resting metabolic rate to burn more calories even at rest.

It can be done… when structured right…

My good friend, Shawna Kaminski has a really unique and simple to follow plan for you using the power of complexes (the same type of training the hot celebrities use for their movie roles)

Take a look at it here

You’ll find cool workouts like this one below that she allowed me to share:

Workout 2 Six by Six (Reps and rounds)
Choose a weight that you can use for ALL exercises. Try not to put the bar down throughout the set. Rest up to one minute between sets.

6 reps of each:

· Bent over row

· RDL

· High pull

· Front squat

· Push press

· Burpee with push up

Rest 30 sec to 1 minute

4 to 6 rounds

Even though Shawna is 50 years old, she’s literally the oldest hard body I know, she looks and performs like a woman easily 20 years younger. Her secrets WORK, her plans WORK.

You’ll get expert coaching every step of the way since each workout comes with a coaching video so you’ll know exactly what to do.

Discover how ‘complexes’ will change your body here

Arthur M.

Get Challenge Complexes here. Don’t let the holiday season or lack of time be an excuse for adding to your belly fat.

Tuesday, December 10, 2013

Age is NO excuse for belly fat!

My good friend and super hot trainer (who’s also the OLDEST hard body I know) says: ‘Age is only a number and NEVER an excuse for excessive belly fat or being inactive. I hope your belly fat is listening here.’

It should be easier to take advice from someone who’s a little older that’s walking the walk.

Check out some of her secrets here.

It’s easier to dismiss advice when it comes from a trainer in their 20’s, one that hasn’t bore children, changed careers, had life experiences or otherwise been on the planet for more than a few decades. When you hear this from someone who isn’t a spring chicken, then your belly fat should be getting a little nervous.

Shawna has proven that there are multiple ways to maintain super high intensity workouts to get rid of YOUR belly fat while respecting your body. It’s not wise to go crazy on stupid training protocols whatever your age. You need to increase intensity to workouts slowly in a progressive manner that helps you avoid an injury disaster.

You’ll get the results you're after without the aging aches and pains you may think you’ll get with her intense workouts.

Take a page from Shawna K’s book, which by the way as visible abs year round without crazy dieting or training all day long. She has this for you:

Here’s a month of fun home workouts for you to use to kick your belly fat to the curb. You’ll need about 20 minutes with very little equipment and space.

You’ll get this FREE when you grab her Challenge Complexes before midnight tonight.

Challenge Complexes is a new program just released that uses minimum equipment to burn fat, boost metabolism AND build muscle in workouts that are 20 minutes or less.

Honestly, Shawna is one of the MOST respected trainers out there. Like I said, her body speaks for itself, she clearly knows a thing or ten about training.

Grab Anti-Aging here before midnight tonight

Arthur M.

The ultimate cardio replacement

I hate cardio.

Don't we all?

Well, sadly, no. When I go into my gym I still see row upon row of cardio machines jammed with magazine readers hoping to lighten the load of their belly fat. But it won't happen.

Did you know that traditional cardio increases your cortisol production and can lead to muscle and strength loss?

Also a recent study at the University of Tampa showed that adding ‘Jogging’ to a weight training program decreased strength gains by 50%.

If you're getting weaker you're losing muscle. And if you're losing muscle, your fat percentage is going up.
I don't know about you, but I'd rather be stronger and leaner than weaker and fatter.

Yet another reason NOT to do traditional cardio.

Here’s the ultimate cardio replacement

Sure, we all know about HIIT, but let’s face it, you can get too much of a good thing. If you notice that you’re feeling your performance is lacking, you’re getting weaker, losing muscle and generally just looking ‘soft’, it may be time to put HIIT on vacation.

This is better than intervals (intense)

One that will burn fat, boost metabolism and build muscle in 20 minutes or less?

If you want to look like (and feel like) a super hero, build your strength and coordination, and make everyday activities so much easier…

… just use this approach for 20 minutes or less.

This approach (once only used with athletes) will strip off body fat and build rock solid muscles at the same time because of the metabolic and progressive approach.

Shake up your program with something completely different.

Put ‘cardio’ and ‘HIIT’ on the shelf and try this.

Arthur M.

Sunday, December 8, 2013

Discover How to Lose Stubborn Belly Fat And Get A 6-Pack Super QUICK

If you're trying to lose weight and get a toned, sculpted 6-pack, then let me ask you something:

Are you sweating it out with hundreds of sit-ups and crunches?

If you are, you need to stop right now, because all the sit-ups and crunches in the world will NOT give you a 6-pack! And neither is losing weight! One of the most important things you can learn about sculpting a perfect body is that amazing definition in your muscles starts with FAT LOSS and NOT weight loss! The two are not the same!

Believe me, there are lots of other reasons why you can't shift stubborn belly fat or sculpt a solid 6-pack, and much of this has to do with the right workout plan and consuming the right foods in the right quantities...

And over the next few postings, I'll share those exact same secrets with you so you can be well on your way to sculpting the body of your dreams!

One of the reasons why you can't burn fat effectively is because even though you exercise consistently and train hard, your workouts aren't effectively tailored to your EXACT fat-burning needs!

You need to encourage your body to burn fat with a specific fat-burning plan which is right for YOU. Think about that for a second - Your body is as individual as a fingerprint and will react differently to the next person. Choosing the right fat-burning plan and learning how to incorporate this into your workouts will really help your body burn away stubborn belly fat.

High intensity strength training is just one example of the type of training you should be doing to burn away excess fat and help you burn extra calories hours after your workout has ended. Combined with the right nutrition, this type of training is one of the fastest ways ever to get in to great shape and sculpt a sexy mid-section.

And if you want to see what high-intensity training can do for you, watch this free presentation!

To your success!

Arthur M.

P.S. Download your FREE copy of

Friday, November 29, 2013

8-minute finisher PROVEN to be 4X better than cardio

I'm hearing some awesome feedback on yesterday's KB Finisher. Just wait until you see what is in store today.
This finisher has the best KB exercise of all time... the KB Swing.

Now most people get the KB Swing all wrong and you might be, too. You don't do a squat followed by a front raise (that's what most people do). The trick is to really "fire" from the hips and glutes and your arms are just along for the ride.

When you do KB Swings correctly, you'll not only get your core stronger, but you'll also improve your conditioning and hit a lot of muscle at one time. That's why it's a staple in this finisher from Chris Lopez, CTT...

Duration: 10 minutes or less
Equipment: One single kettlebell - snatch size or less

Snatch Left x 5

Snatch Right x 5

Clean Left x 10

Clean Right x 10

Swing Left x 10

Swing Right x 10

You can get dozens more of KB Finishers from Chris Lopez here PLUS some fat-burning bodyweight workouts from Mike Whitfield:

NEW KB Finishers and Advanced Bodyweight Workouts <== Sale

Plus, get this - a study published by ACE proved that you burn up to 20.2 calories per minute using a kettlebell.

How many calories per minute do you burn walking on a treadmill? ... on average... 5.

Let's do the math and say you completed the above finisher in 8 minutes.

8 minutes X 20 cals = 240 calories in 8 minutes
30 minutes X 5 cals = 150 calories in 30 minutes

Boom. You've got a 8-minute solution to your ineffective cardio.

As part of these NEW 31 KB Finishers, Chris Lopez PROVES you can get better results in less time with the right programming and just a single kettlebell.

Combine that with Mike's Bodyweight workouts and finishers, and you'll eliminate all excuses. After all, Chris is married with FIVE kids. And Mike? ... he's been able to lose AND KEEP off 105 pounds of fat, even being married with 2 kids himself.

It's no surprise they have helped thousands of people all over the world with their high-energy and addictive workouts and finishers.

Discover the HIGH-energy workouts and finishers here:

Cure your boring workouts  => High-Energy KB and BW Workouts + Finishers

Get ripped burning 20 calories a minute,
Arthur M.

P.S. Did I tell you that Mike has used finishers just like this to lose 105 pounds of fat? ...

... and that Chris has 3 jobs and 5 kids, yet he stays in single digit body fat year round?

These are the workouts and finishers they use <== Now available to you

Tuesday, November 26, 2013

Discover the truth about interval training

Is interval training dead?

Discover the truth about interval training here <= Is it dead?

You'll also find the best 1-2 punch to belly fat. It's the best "hybrid" of advanced bodyweight training and kettlebell finishers.

If you want to get rid of boring and outdated interval training methods and don't have access to a lot of equipment, you'll love this finisher that requires just ONE kettlebell.

Now when it comes to kettlebell training for people with a busy schedule that want to get lean, I go to Chris Lopez, Master CTT and StrongFirst Level II Kettlebell Trainer.

Chris has 3 jobs and 5 kids, yet he stays in incredible shape 365 days a year.

And when it comes to the BEST way to finish any workout to burn calories all day, there's nothing better than an effective finisher.

After all, that's how Mike Whitfield, Master CTT polished off 105 pounds himself and he's used finishers with all of his private coaching clients that helped them ALL either place or win Transformation Contests (even with thousands of people voting).

So what happens when you get these two experts together?...

You get the best (and lethal to belly fat) combination of bodyweight training and kettlebell finishers in one place.

Here's a KB Finisher from KB Expert Chris Lopez, Master CTT, that you'll love. I'm going to crank this after my workout...

Do the following circuit as many times as possible in 5 minutes, resting only when needed. Next week, when you try this finisher again, try to beat the number of rounds you were able to accomplish.

KB Clean (5/side)
Spiderman Pushup (5/side)
KB Swings (10)

That will improve your conditioning in minutes and the caloric afterburn and adrenaline rush will last up to 38 hours. You'll love the rep scheme with that.

Chris and Mike have 31 MORE KB Finishers and Bodyweight Workouts here:

Wicked 1-2 punch of Bodyweight Workouts and 31 KB Finishers <= Sale

Chris Lopez and Mike Whitfield have teamed up to give you the best KB Finishers ever, but they went above and beyond that.

You'll also get 8 weeks of Bodyweight Workouts, too. You can use these bodyweight workouts along with the intense KB Finishers for a fat-burning and conditioning session you can do anywhere.

And they work - Chris and Mike both have helped thousands of people all over the world with their metabolic workouts.

The Best KB Finishers and Bodyweight Workouts <= 31 NEW KB Finishers

Time to train hard,
Arthur M. 

P.S. Just wait until you start the "Bodyweight Dirty Dozen" program. That, along with the 31 NEW KB Finishers, will end your workout boredom forever and break any fitness plateau.

Burn 20 calories per minute with this ODD workout method

Research from the American Council on Exercise (ACE) has shown that you can burn up to 20 calories per minute with this odd training method. You could burn off last night's dessert in about 10 minutes...

It's the highest level of calorie burning you can get - even more than hill sprints.

If you were to do intervals on the treadmill, you'd probably hit a maximum of 16 calories per minute (even with a steep incline).

And I'm proof that this odd little tool works...you see, last weekend, I cheated on my diet pretty hard.

... yet on Monday, I weighed the same

...and it was because I used this tool.

That's why you should have this training method in your metabolic fat loss program.

The ACE study - performed on men AND women - also found that this ONE workout method increased their abdominal core strength by an amazing 70%!

They didn't do crunches, they didn't do sit ups, they didn't even do boring planks.

All they did was this one odd workout method.

Use this odd tool to burn MEGA calories and get ripped abs

Use it and lose it,
Arthur M.

PS - Burning 20 calories a minute allows you to...
...burn off:

- A big chocolate chip cookie in 10 minutes

- A can of soda in 7 minutes

- A light beer or small glass of wine in just over 5 minutes!

Burn 20 calories per minute <= Replace intervals with this

Tuesday, November 12, 2013

Want 20 NEW Home Workouts?

Here's why this workout is better than cardio...

In the time it takes someone to drive down to their local gym, you could do a better cross-training, fat-burning workout at home without a single piece of equipment.

Try these NO-equipment workouts and compare

And don't even get us started on the 60 minute P90 videos or cardio...there's no need for workouts to last almost as long
as a movie. Those long workouts just beat you up because they have you do TOO much, too fast.

Here's a better way to exercise no matter which one you prefer:

Click here for a workout better than P90X

Click here for a workout better than cardio

Click here for a workout better than Crossfit

Here's why these short, bodyweight workouts are better than all those other programs:

You get the same benefits as Crossfit - fat loss, abs, strength, power, and and dramatically improved fitness - but without the pitfall of high injury rates...plus, these bodyweight workouts come in Beginner, Intermediate, and Advanced Levels (and can take just 4 minutes per day!)

Burn Fat in just 4 minutes with NO-equipment workouts <= Over 51 workouts Long Live the Home Workout Revolution,

To Your Health and Fitness,

Arthur M. 
PS - Want 20 NEW workouts?

Twenty brand NEW Home Workout Revolution videos have finally been added to the site. You'll get fourteen 4-Minute Miracles and six 6-Minute 6-Pack workouts PLUS all 51 of the NO-equipment Home Workout Revolution programs.

Get those bonus workouts here during this 51% off SALE:

Click here for a workout better than Cardio

You'll be amazed on what you can do with just your bodyweight and in a small amount of space at home, in a park, or even a hotel room.

Friday, November 8, 2013

Do Your Genes Make You Fat? - Ask Dr. Weil

Do Your Genes Make You Fat? - Ask Dr. Weil
"Without question genes play a role in obesity, but the vast majority of cases can’t be blamed on genetic factors."

Thursday, November 7, 2013

How to burn 33% more fat in the SAME workout

There’s just ONE little tweak you can do to ANY workout to get burn 33% MORE FAT.

A study from the University of Pittsburgh showed that those who work out with a partner lose 33% MORE weight than those who go it alone.

Imagine hitting play on your device (even your phone) and cycling through ANY of Mike Whitfield’s Ab Finishers and getting coached every rep of the way to finally target lower belly fat.

That’s just ONE reason to get Mike’s brand NEW Ab Finishers 2.0 with high quality follow-along videos today.

You’ll also get instant access to 8 weeks of transformation workouts including Metabolic Shock 2.0 and Finishers XT to strip off fat fast.

Can you imagine what your abs will look like when you combine these full workouts and any of the ab finishers?

Expires today => Ab Finishers 2.0 + Bonuses at 65% Off

And these full workouts come with follow-along videos, too!

And here are 9 more reasons you need his Ab Finishers 2.0 system…

# 9 – ZERO EQUIPMENT options for the Entire Program!

Unlike other programs, Mike over-delivered by giving you a zero-equipment option with every finisher AND workout. So now you have NO excuses.

# 8 – You Can Plug these Ab Finishers with ANY Workout

Whether you’re on a full body workout plan or a bodybuilding program or even working out at home, you can plug ANY of these finishers in with your favorite workouts to burn fat faster and get ab definition at the same time. They take 10 minutes or less!

# 7 – NEW and Never-Seen-Before Ab Moves

“Around the World”, “Plank Jacks” and more will hit your abs like never before, forcing them to work harder (which creates definition and flattens your belly). And the best part is that you’ll complete each rep with Mike and his trainers (includes photos, too).

Last chance => Get the best Ab Finishers Ever Created

# 6 – Metabolic Shock 2.0 and Finishers XT Bonuses!

If you need a full workout system to go with your NEW Ab Finishers, Mike has you covered. You’ll get 8 weeks of full workouts including Metabolic Shock 2.0 and Finishers XT.

In Metabolic Shock 2.0, you’ll experience NEW training methods to get an adrenaline rush and a big metabolic boost.

In Finishers XT, Mike throws everything at you, including metabolic training, density training and more.

Imagine yourself going through these workouts while adding any of the finishers and what you’ll look like after just 8 weeks.

# 5 – FULL Done-for-You Meal Plans for Men and Women Bonus!

Mike teamed up with Lori Kennedy, fat loss nutrition expert, to bring you PROVEN done-for-you meal plans for both men and women.

This gives you the full package to make a drastic change in just 14 days.

=> Get the BEST AB Finishers Ever Created + Your Meal Plans

# 4 – Your Off Day “Secret Sauce”

“Stay active on your off day” is tough for most people like you that want faster results. Mentally, you’re thinking you must do something.

The good news is that you can perform ONE finisher on your off day and sure, you’ll burn calories, but more importantly, you’ll make smarter decisions because of the hormones you release by the short, intense bout of exercise.

# 3 – The Sprint Conditioning for Abs Bonus!

The set and rep schemes to stimulate fat loss inside his finishers are great, but wait until you try Mike’s Sprint Conditioning workouts that focus on your abs. These “hybrids” of sprints and the best ab exercises will burn calories while targeting lower belly fat.

You’re lucky – he’s decided to keep this bonus during this special offer!

Ends Today => Sprint Conditioning for Abs Bonus

# 2 – Get an EXACT Day-to-Day 8-Week Plan

Mikey has put together a simple, easy-to-follow 8 week plan that tells you exactly what to do on what days so there is no guess work! He lays it out for you, including your off days!

# 1 – The 52% Discount Sale Ends Today

You’ll get all 51 NEW AB Finishers, 8 weeks of FULL transformation workouts, done-for-you meal plans, Sprint Conditioning for Abs and all the follow-along videos right now for less than a night out.

But this special offer ENDS TONIGHT.

52% Ends today => Best Ab Finishers EVER created

Look, I wouldn’t recommend Mikey’s Ab Finishers if I knew it was just another program. But Mikey has an inspirational story of his own of losing OVER 100 POUNDS and his unique approach to his workouts and finishers have already helped thousands of people just like this…

“I’ve been using the finishers and have lost 7 pounds in two weeks and my endurance has gone through the roof. Thanks for the great finishers and the motivation to keep pushing!”

=> Gregg Willett

Discover these unique Ab Finishers here

To Your Health and Fitness,
Arthur M.

PS – Just remember, the HUGE 52% discount expires TONIGHT at midnight

Expiring TODAY => 52% off Ab Finishers 2.0 + Bonuses

Wednesday, November 6, 2013

9 pounds in 7 days: Is it really possible?

9 pounds in 7 days? Is it really possible (we’re talking about fat, not just weight)? Most rapid fat loss plans are a disaster and practically beg your body for rebound weight gain. But not this one…

… and you’ll get the exact day-to-day plan to do it.

7 Days to a Flatter Stomach with a Step-by-Step Formula

Mike Whitfield, CTT
Contributor to the Men’s Health Big Book of Getting Abs

2012 TT Trainer of the Year

After working with hundreds of private coaching clients, I truly have “perfected” the ultimate 7-day workout formula.

You know the story. You need a jumpstart… or perhaps you fell off the wagon pretty hard the last few weeks. One missed workout turned into 3 weeks of missing workouts, which turned into 6 weeks of working out inconsistently, etc., etc.

We’ve all been there. And for my private clients, it was usually after a vacation binge… or just before vacation (especially if you’re going to the beach) ;)

So, here is the exact formula I used when I set up an aggressive 7-day workout plan to help them get in amazing shape in just 7 days…

Warning – This is NOT for everyone.

And you should NOT do this week in and week out. It’s just simply too much. But consider this your “emergency template”.

It’s set up to where you can give each day your best shot and the ultimate combination of…

Metabolic Resistance Training (You’ll discover the truth behind this approach, too)

Finisher Stacking

Metabolic Conditioning

Interval Training

Sprints

Yes. You’re going to do ALL of this in one week BUT STRATEGICALLY.

This formula does work… in fact, I had a client named Nancy that lost 9 pounds in 7 days using this formula. This was the jumpstart she needed to continue and now she’s a trainer herself! Can you imagine getting this jumpstart?

Hey, I’m Mike Whitfield, Finishers Expert and Contributor to the Mens Health Big Book of Getting Abs and you have seen my work on the Mens Health Blog, Turbulence Training Blog, Atlanta Journal & Constitution and more.

But it wasn’t always that way… In fact, just 10 years ago, I was 300 pounds, wearing 46 inch pants and XXXL shirts.

You’ll discover how I lost 105 pounds later on, but first, you’re reading this for a reason.

You want flatter abs WITHOUT losing muscle in 7 days. But let me be clear. This isn’t a “miracle” plan. It’s aggressive and it works, but it will take a commitment on your part… cool?

Awesome, let’s get started…

Day 1 – Metabolic Resistance Training (MRT)

Metabolic Resistance Training (MRT) is using compound movements, non-competing supersets and circuits with short rest periods. Focus on the 8-12 rep range, with the higher rep ranges (15-20) with bodyweight movements.

You’ll want to do your heavier lifts at the beginning of this workout when your muscles are fresh.

After your MRT session, you’ll want to do an Ab Finisher that takes 10 minutes or less.

An Ab Finisher is VERY high-intensity work to keep your heart rate elevated, while at the same time using cutting-edge exercises that not only makes your abs stronger, but gives them more definition. Here’s a good place to use non-conventional ab exercises like “Around the World”, High-Rep DB Rows and even Hand Step-ups.

Day 2 – A “Stack” of 2-3 Ab Finishers

On this day, you’ll perform NO more than 3 ab finishers in a row. Again, you’re focusing on keeping your heart rate elevated to boost metabolism, while using the best ab exercises to focus on your abs. The good news is that these finishers will also help you with your main lifts, too. Rest 1-2 minutes between each finisher. You can imagine the power of “stacking” 3 of these Ab Finishers after reading this study…

Participants performed a density style Ab finisher using bodyweight exercises for only 4 minutes. The participants burned an average of 13.5 calories per minute (some participants burned even more!) and doubling their metabolic rate for at least 30 minutes AFTER.

Day 3 – Interval Training

Yeah, I like finishers better than interval training, but remember, this is 7 days. We’re throwing everything at you. I found with my clients that shorter bursts with longer recovery periods worked even faster. So, you could do 20 seconds of high intensity followed by 40 seconds of recovery. Do this for 10-12 rounds.

Day 4 – Metabolic Resistance Training

The same as day 1, but use different exercises and rep ranges. So if you did Squats for 8 reps on day 1, you can do lunges for 12 reps on each side on this day. The same goes for other muscle groups.

Day 5 - Metabolic Conditioning Training

I prefer a density circuit here to change things up and bring something new, which will help you get faster results. Density circuits will also allow you to put in more work in less time.

For example, you could have a circuit of Goblet

Squats, Chin-ups and Offset Pushups. You would do as many rounds as possible in a certain timeframe. The only rest you get is when your form gets sloppy.

Bonus tip – use exercises that also force your core to work harder like the offset lunge. That’s how I create my full workout programs, too.

Day 6 – A Stack of 2-3 Ab Finishers

On this day, it’s REALLY important to choose different finishers  than you did on Day 2. Remember, in these 7 days, you want to focus on bringing a NEW stimulus so your body takes longer to return to a normal state. So if you chose density circuits for day 2, then on day 6, you could use ladders or gauntlets. The idea is to make your body and abs work hard, but under different circumstances.

That’s the beauty of using a variety of finishers… as long as they are different, you’ll get that stimulus you need.

Day 7 –Sprint Training

Leave it all on the table here. Obviously, warm up thoroughly with 3-4 sprints at a 50, 60, 70, 80% intensity FIRST. I prefer hill sprints and aim for around 30 yards. Be sure to rest for 1-2 minutes between sprints as they take a while to recover and you’ll want to give your best effort so that your body burns calories for hours afterwards.

And if you really want to focus on your abs (stubborn area for most), then you could do an Ab Finisher after your sprints.

Now I want to share with you what Ab Finishers are all about, along with some shocking studies that prove just how well they work for creating amazing ab strength, and of course, make them more defined.

It’s a “hybrid” approach of finishers (extreme conditioning) and “out-of-the-box” ab exercises that have been discovered recently.

The Ab Finishers I’m About To Share With You Are Not For Everyone

If you think your genetics will never allow you to reveal your abs or you need long “ab routines” with a strict diet to lose belly fat, than the ab finishers you’re about to discover are not for you.

However, if you’re willing to just tighten up a little on your diet and you have an open mind, then click below to see exactly how Ab Finishers can be used with ANY program, including your favorite workouts.

You’ll also discover a NEW way to suppress your appetite WITHOUT any pills or powders, and you’ll do it in 10 minutes or less.

They are fun, PROVEN and I practice what I preach… I use them myself:

See my before/after photos here plus you’ll see EXACTLY how Ab Finishers work and the studies behind them.

Your 7 Day Plan is ready

9 pounds in 7 days? Is it really possible (we’re talking about fat, not just weight)? Most rapid fat loss plans are a disaster and practically beg your body for rebound weight gain. But not this one…

… and you’ll get the exact day-to-day plan to do it.

7 Days to a Flatter Stomach with a Step-by-Step Formula

Mike Whitfield, CTT
Contributor to the Men’s Health Big Book of Getting Abs

2012 TT Trainer of the Year

After working with hundreds of private coaching clients, I truly have “perfected” the ultimate 7-day workout formula.

You know the story. You need a jumpstart… or perhaps you fell off the wagon pretty hard the last few weeks. One missed workout turned into 3 weeks of missing workouts, which turned into 6 weeks of working out inconsistently, etc., etc.

We’ve all been there. And for my private clients, it was usually after a vacation binge… or just before vacation (especially if you’re going to the beach) ;)

So, here is the exact formula I used when I set up an aggressive 7-day workout plan to help them get in amazing shape in just 7 days…

Warning – This is NOT for everyone.

And you should NOT do this week in and week out. It’s just simply too much. But consider this your “emergency template”.

It’s set up to where you can give each day your best shot and the ultimate combination of…

Metabolic Resistance Training (You’ll discover the truth behind this approach, too)

Finisher Stacking

Metabolic Conditioning

Interval Training

Sprints

Yes. You’re going to do ALL of this in one week BUT STRATEGICALLY.

This formula does work… in fact, I had a client named Nancy that lost 9 pounds in 7 days using this formula. This was the jumpstart she needed to continue and now she’s a trainer herself! Can you imagine getting this jumpstart?

Hey, I’m Mike Whitfield, Finishers Expert and Contributor to the Mens Health Big Book of Getting Abs and you have seen my work on the Mens Health Blog, Turbulence Training Blog, Atlanta Journal & Constitution and more.

But it wasn’t always that way… In fact, just 10 years ago, I was 300 pounds, wearing 46 inch pants and XXXL shirts.

You’ll discover how I lost 105 pounds later on, but first, you’re reading this for a reason.

You want flatter abs WITHOUT losing muscle in 7 days. But let me be clear. This isn’t a “miracle” plan. It’s aggressive and it works, but it will take a commitment on your part… cool?

Awesome, let’s get started…

Day 1 – Metabolic Resistance Training (MRT)

Metabolic Resistance Training (MRT) is using compound movements, non-competing supersets and circuits with short rest periods. Focus on the 8-12 rep range, with the higher rep ranges (15-20) with bodyweight movements.

You’ll want to do your heavier lifts at the beginning of this workout when your muscles are fresh.

After your MRT session, you’ll want to do an Ab Finisher that takes 10 minutes or less.

An Ab Finisher is VERY high-intensity work to keep your heart rate elevated, while at the same time using cutting-edge exercises that not only makes your abs stronger, but gives them more definition. Here’s a good place to use non-conventional ab exercises like “Around the World”, High-Rep DB Rows and even Hand Step-ups.

Day 2 – A “Stack” of 2-3 Ab Finishers

On this day, you’ll perform NO more than 3 ab finishers in a row. Again, you’re focusing on keeping your heart rate elevated to boost metabolism, while using the best ab exercises to focus on your abs. The good news is that these finishers will also help you with your main lifts, too. Rest 1-2 minutes between each finisher. You can imagine the power of “stacking” 3 of these Ab Finishers after reading this study…

Participants performed a density style Ab finisher using bodyweight exercises for only 4 minutes. The participants burned an average of 13.5 calories per minute (some participants burned even more!) and doubling their metabolic rate for at least 30 minutes AFTER.

Day 3 – Interval Training

Yeah, I like finishers better than interval training, but remember, this is 7 days. We’re throwing everything at you. I found with my clients that shorter bursts with longer recovery periods worked even faster. So, you could do 20 seconds of high intensity followed by 40 seconds of recovery. Do this for 10-12 rounds.

Day 4 – Metabolic Resistance Training

The same as day 1, but use different exercises and rep ranges. So if you did Squats for 8 reps on day 1, you can do lunges for 12 reps on each side on this day. The same goes for other muscle groups.

Day 5 - Metabolic Conditioning Training

I prefer a density circuit here to change things up and bring something new, which will help you get faster results. Density circuits will also allow you to put in more work in less time.

For example, you could have a circuit of Goblet

Squats, Chin-ups and Offset Pushups. You would do as many rounds as possible in a certain timeframe. The only rest you get is when your form gets sloppy.

Bonus tip – use exercises that also force your core to work harder like the offset lunge. That’s how I create my full workout programs, too.

Day 6 – A Stack of 2-3 Ab Finishers

On this day, it’s REALLY important to choose different finishers  than you did on Day 2. Remember, in these 7 days, you want to focus on bringing a NEW stimulus so your body takes longer to return to a normal state. So if you chose density circuits for day 2, then on day 6, you could use ladders or gauntlets. The idea is to make your body and abs work hard, but under different circumstances.

That’s the beauty of using a variety of finishers… as long as they are different, you’ll get that stimulus you need.

Day 7 –Sprint Training

Leave it all on the table here. Obviously, warm up thoroughly with 3-4 sprints at a 50, 60, 70, 80% intensity FIRST. I prefer hill sprints and aim for around 30 yards. Be sure to rest for 1-2 minutes between sprints as they take a while to recover and you’ll want to give your best effort so that your body burns calories for hours afterwards.

And if you really want to focus on your abs (stubborn area for most), then you could do an Ab Finisher after your sprints.

Now I want to share with you what Ab Finishers are all about, along with some shocking studies that prove just how well they work for creating amazing ab strength, and of course, make them more defined.

It’s a “hybrid” approach of finishers (extreme conditioning) and “out-of-the-box” ab exercises that have been discovered recently.

The Ab Finishers I’m About To Share With You Are Not For Everyone

If you think your genetics will never allow you to reveal your abs or you need long “ab routines” with a strict diet to lose belly fat, than the ab finishers you’re about to discover are not for you.

However, if you’re willing to just tighten up a little on your diet and you have an open mind, then click below to see exactly how Ab Finishers can be used with ANY program, including your favorite workouts.

You’ll also discover a NEW way to suppress your appetite WITHOUT any pills or powders, and you’ll do it in 10 minutes or less.

They are fun, PROVEN and I practice what I preach… I use them myself:

See my before/after photos here plus you’ll see EXACTLY how Ab Finishers work and the studies behind them.

9 POUNDS in 7 Days (step-by-step)

9 pounds in 7 days? Is it really possible? (we’re talking about fat, not just weight) Most rapid fat loss plans are a disaster and practically beg your body for rebound weight gain. But not this one…

… and you’ll get the exact day-to-day plan to do it.

9 POUNDS in 7 days (step-by-step) <= Article

The 7 days are laid out for you on exactly what to do on what days. It’s your “go-to” formula when you need to lose fat fast (before vacation for example).

There are 5 variety of workout approaches in this 7-Day formula perfectly combined in a strategic order to boost your metabolism and NOT get rebound weight gain.

7-day workout schedule to lose 9 pounds <= Step-by-Step

To Your Health and Fitness,
Arthur M.

PS – You’ll LOVE day 2 – it’s a workout approach you’ve never heard of before and it’s LETHAL to belly fat.

Tuesday, November 5, 2013

Sprint Conditioning actually targets belly fat

Fall is here and you know what that means...

Sprints. Whether it's hill sprints, timed sets, shuttle or any other variety, using sprints is the fastest way to burn off stubborn lower belly fat.

Plus, you'll dominate your workouts because your conditioning goes through the roof.

Just look at the shredded athletes you see every day in just about any sport. You don't see them on the elliptical. They're outside giving it all they got for short bursts.

Now what happens when you combine sprints with the BEST cutting-edge bodyweight ab exercises?

It’s Sprint Conditioning for Abs

Are sprints just for athletes?... no way. That's where most people don't realize that...

To LOOK like an athlete, you must TRAIN like one.

That’s why Mike Whitfield, who has lost 105 pounds and whose finishers have been seen inside the Men’s Health Big Book of Getting Abs, created the Sprint Conditioning for Abs Manual.

It’s yours FREE today when you pick up his NEW Ab Finishers 2.0 System.

Get Sprint Conditioning for Abs FREE <= Today

This detailed manual has KILLER sprint and bodyweight ab exercise “hybrids” seen nowhere else.

You’ll be ready to melt fat because sprints will bust through any plateau and of course, help you lose fat (ESPECIALLY belly fat) a lot faster because your body burns calories for hours after sprinting and releases growth hormone (which speeds fat loss).

When it comes to these sprint conditioning workouts, you can do them on your off day as long as you are recovering fine, but you can also plug them in after your main workout.

How to use bodyweight + sprints to TARGET belly fat

Now what is the Ab Finishers 2.0 System?

Ab Finishers use a strategic combination of the BEST ab exercises Mike has learned through seminars and research combined with high intensity conditioning.

They only take 10 minutes or less and can be plugged in with ANY workout to actually target your core to not only burn belly fat, but to get your abs STRONGER at the same time.

TODAY => Get 51 Ab-Targeted Finishers + Sprint Conditioning FREE

To Your Health and Fitness,
Arthur M.

Monday, October 28, 2013

Top 10 Juicing Vegetables for Faster Fat Loss

I've been talking about juicing for fitness folks quite a bit and if you've been visiting my blog or reading my newsletters then you understand all of the reasons why I firmly believe that juicing is one of the best nutritional tools you can have in your muscle-building and fat-loss arsenal.

But now that you do know, which vegetables do you think are the most important or beneficial for you to start juicing?  These are just some of the few found in Vince Del Monte’s and Drew Canole’s brand new recipe guide, Get Juiced: 101 Muscle-Charging Juicing Recipes.

Let's dive into it, ready?

All vegetables are good for you and each one contains different micronutrients that you need to get healthy and build muscle. That said, there are some vegetables that should absolutely be included on your juicing menu. These vegetables provide so much of the really essential vitamins, minerals and antioxidants that they are invaluable to your bodybuilding goals.

Here are my top 10 juicing vegetables for fitness folks, in no particular order:

1. Spinach

Dark, leafy greens are some of the most nutritious vegetables on the planet and spinach is a superstar among dark, leafy greens. It’s loaded with iron and packed with Vitamin C. It’s essential that you get enough Vitamin C in your diet every day in order to strengthen the immune system, reduce inflammation, burn stored fat and fuel cell repair.

Fresh spinach is inexpensive, produces a plentiful supply of juice and is pretty mild-tasting as a juice too. If spinach is a little bitter or plain for your taste, add half of one pear or apple to your ingredients to sweeten it up a bit.

2. Carrots

Carrots are a juicer’s dream. The juice they give you is surprisingly sweet, which is great for those of you that prefer a sweeter taste to your juice but are trying to cut back on the fruit. Carrots are also loaded with antioxidants, particularly beta-carotene. Most people associate carotenoids with eye health, but they’re also extremely important to cardiovascular health. A recent study showed that the yellow/orange group of vegetables was the most effective in preventing cardiovascular disease, and in that group, carrots were the most beneficial. Carotenoids are also important to fitness folks because they not only reduce oxidative stress, but can repair oxidative damage to the body.

Carrots also contain polyacetylenes, another phytonutrient, which has been linked to a reduced risk of colon cancer. You young guys may not be worried about colon cancer at the moment, but the time to prevent it is long before you’re “old enough” to get it.

3. Beets

Beets are another vegetable that has a satisfyingly sweeter flavor, but their taste is just one of the many benefits to fitness folks. Beets contain a hefty supply of a very important group of phytonutrients called betalains, particularly the betalains betanin and vulgaxanthin. These two workhorses have been widely studied and shown to be extremely effective at aiding liver detoxification and reducing inflammation.

It’s important to know that these betalains are extremely unstable and that you can lose up to 25% of the betalain content of beets by cooking them. This is one of the great benefits about juicing; you consume the vegetables raw which means you get all of their nutrient content without losing a bunch of it to heat degradation.

4. Parsley

Most people think of parsley simply as a garnish that you ignore when you are eating out. But parsley has been seriously undervalued. It has a ton of folic acid and several other antioxidants that can help to prevent damage to your body’s cells from certain free radicals known as oxygen radicals.  Free radicals can cause inflammation and hormonal imbalances that slow muscle gain and virtually stop fat loss.

A couple of smaller benefits of parsley are that it’s very cheap, it helps keep your breath fresh and can even reduce body odor.

5. Kale

Kale is one of the most important vegetables you can juice in regards to fighting oxidative stress and inflammation.  There are more than 45 flavonoids in kale, including kaempferol and quercetin, which are especially effective against inflammation.

Kale is also an excellent source of isothiocyanates, made from glucosinolates, which play a really important role in lowering the risk of several cancers, including colon and prostate cancer.

6. Celery

You may be used to thinking of celery as something you only eat for the fiber and negative net calorie content, but there has been a lot of important research on celery in the last several years that shows celery to be a huge weapon against inflammation.

The polysaccharides in celery, especially apiuman, are particularly good at repairing and preventing inflammation in the digestive tract. This is very important for fitness folks. If your digestive tract is loaded with toxins and waste and suffers from chronic inflammation, you’re on your way to becoming malnourished. Micronutrients are absorbed in the small intestine. If that intestine is compromised, you won’t be absorbing the majority of the micronutrients you’re eating. That lack of nutrients means hormonal imbalances, blood sugar issues and slowed muscle growth and muscle recovery.

7. Cucumber

Cucumbers are another vegetable that doesn’t usually come to mind when you think of nutrient density, but they’re undervalued as well. Cucumbers are loaded with lignans, which are a specific group of polyphenols, which have been shown to fight colon cancer.

They are also packed with several antioxidants that inhibit certain enzymes that promote inflammation and oxidative stress.

Another great thing about juicing with cucumbers is that they are loaded with water and very mild-tasting, so they’re great to throw in with stronger-tasting vegetables like kale, mustard greens and spinach. If at all possible, buy organic cucumbers (even organic they are very cheap) so that you can juice them with the skin on. A lot of the antioxidants in cucumbers are contained in the skin.

8. Romaine lettuce

Romaine lettuce is packed with some of the most important micronutrients you need. It’s an excellent source of both beta-carotene and Vitamin C and when those two work together, they can help lower bad cholesterol. Romaine is also a great source of both folic acid and potassium.

Romaine can be a little bit bitter on its own, but when combined with beets, carrots, apples or pears, it tastes great. This should definitely be one of your “go-to” greens for your greens drinks.

9. Swiss chard

Swiss chard is one of the most nutrient-dense vegetables you can eat. It’s loaded with a huge variety of antioxidants, but there are also specific flavonoids in Swiss chard that can also help regulate blood sugar. Swiss chard is a great source of a flavonoid called syringic acid, which inhibits an enzyme called alpha-glycosidase. Alpha-glycosidase breaks carbs down into simple sugars. When it’s inhibited, fewer carbs are turned into sugar and blood sugar levels are lowered.

High blood sugar is a serious problem for fitness folks, as it causes more insulin to be released into the bloodstream, which prompts the body to store fat.

10. Broccoli

Broccoli is one of the best vegetables you can juice to help detoxify your body. Broccoli is one of the few vegetables that contain the combination of three glucosinolates called glucoraphanin, gluconasturtiian, and glucobrassicin.  Taken together, these glucosinolates kick some serious butt when it comes to detoxifying the liver. A healthier liver means better hormone production and secretion, including production of testosterone.

Broccoli doesn’t give much juice, but you don’t need much of it to reap the detox benefits. Just toss a spear in with a greens drink or with carrot, beet or cucumber juices.

When it comes to juicing, any vegetable you add to your drinks is a good one. These ten just happen to have specific micronutrients or such a huge supply of micronutrients that I consider them the top 10. However, you really can’t go wrong with any fresh vegetable, especially if it’s organic, locally grown and in season, so that you get the maximum nutrients into your juice.

Ready to start juicing the right away?

==> Click Here to order a copy of Get Juiced: 101-Muscle Charging Juicing Recipes

Saturday, October 26, 2013

Top 4 mistakes with JUICING (causes belly-fat and more…)

Juicing is an incredible nutritional resource for anyone who wants to achieve optimal health and might be the MOST IMPORTANT dietary habit.  In summary:

  • Juicing delivers a ton of vitamins, antioxidants and enzymes with minimal time and minimal calories
  • It will boost your immune system
  • Help correct hormonal imbalances
  • Prevent nutritional deficiencies that can slow growth
  • Heal your digestive system
  • And give you an enormous amount of energy
  • Juicing is also one of the best ways I know to lose body fat and still get a maximum dose of nutrition in your diet every day

Having said all that, if you’re not doing it correctly, you will be wasting money, wasting nutritious whole foods and undermining your own goals.

There aren’t a lot of ways to go wrong with juicing, but there are four really common mistakes that can completely undermine everything juicing can do for you. I’m going to explain what those four mistakes are, why they will have such a negative impact on your bodybuilding goals and how to avoid them.

Juicing Mistake # 1: Using Too Much Fruit

Fresh fruit is good. It’s loaded with antioxidants and vitamins that your body needs. But it’s also loaded with sugar.

When you eat whole, fresh fruits, the absorption of those sugars is slowed by all of the fiber the fruit contains, which helps prevent huge spikes of insulin into your bloodstream. But with juicing, most or all of that fiber is removed. If you’re using a blender and drinking the pulp as well as the juice, you’ll still be getting some fiber to slow that absorption, but not nearly as much as you would by eating the whole fruit. If you’re using a juicer, then you are not getting any fiber at all.

A huge part of the benefit of juicing is giving those nutrients a straight shot into your bloodstream, muscles and organs. However, when you’re drinking fruit juices, all of that sugar hits your bloodstream incredibly quickly and all at once.
Most guys will even get the same kind of shakes and adrenalin-like rush that you normally get with caffeine; the sugar hit is that big. This causes a dramatic spike in insulin release and when insulin is present in the bloodstream, your body is triggered to store fat. Repeating this over and over can also begin to cause insulin sensitivity issues.

The proper way to use fruit in juicing is to limit yourself to using half of a low-glycemic fruit like an apple or pear to sweeten up some of the more bitter or tasteless vegetable juices. If you do want to drink a fruit juice, try to stick with berries such as blueberries, strawberries, blackberries and raspberries. They’re loaded with antioxidants and rather low on the glycemic scale but they will still give you a sweet treat and a really good energy boost.

Juicing Mistake #2: Not Getting a Wide Enough Variety of Ingredients

One of the reasons that juicing is so great is that most of us don’t get nearly enough fresh vegetables in our diets. You should be eating between 16-20 servings of fresh vegetables per day for optimal health. That’s per day, guys. But how many people have the time or the appetite to do that, even if they love vegetables?

The other thing is that even those of us who do eat several servings of vegetables every day tend to stick with four, five or six favorites. Those favorites might be great for you, but they are giving you a very limited variety of nutrients.
Dark, leafy greens provide a completely different nutrient variety than do dark, red vegetables. Orange veggies have antioxidants that purple veggies don’t.

Don’t make the same mistake with juicing that people make with whole vegetables, rotating through the same few vegetables day in and day out. You want to get a wide variety of vegetables of all colors in your juices and that’s really easy to do with just a handful of recipes because most recipes have a good mixture of vegetables from different families. This is how you get that antioxidant blast that’s going to propel your nutrition and your body to the next level.

Juicing Mistake #3: Being Inconsistent

Friends, you can make the same mistake with juicing that you do with regular foods. Juicing one day here and one day there is no better than eating healthy on the weekdays and pigging out on junk all weekend.

In order to get the benefits of juicing, you have to be consistent. That doesn’t have to mean juicing three times a day every day, although you certainly can. What it does mean is that you have to do it on a regular basis. Don’t forget, you’re supposed to be eating a minimum of 16 servings of vegetables per day. Your body is going to use up today’s nutrients from juicing today, which means you will need more tomorrow.

Whether you decide to juice first thing in the morning and again after your workouts or just in the mornings or after workouts and again as a pick-me-up in the late afternoon, you need to stick to that plan. Otherwise, you’ll find yourself juicing only haphazardly and not getting anywhere near the benefits from it that you could.

Juicing Mistake #4: Going on a Juicing “Diet”

Juicing is not a weight-loss diet. Yes, you can lose a great deal of weight through juicing and faster than you would believe, but not by replacing most or all of your food with juice.

Going on a juice cleanse for a few days or a week can do wonders for your weight loss efforts, but only because it will help reset your metabolism, get your hormones back in line and clean out your digestive system. It is a short-term tool for both health and getting your body ready to burn some serious fat, but it is short-term.

If you try to lose body fat by consuming nothing but juice or even by getting by on nothing but a ton of juice and a few servings of protein, you’re going to get results that are exactly the opposite of what you’re hoping for.

First, you are going to be starving. All of that fiber you’re not getting, all of that chewing you aren’t doing and all of those calories you’re not providing are going to have you running for a ten-meat pizza within a week or so. Any fat you lost in the meantime is going to come right back on, and the truth is that most of the weight you lose will be lean muscle mass and water.

It’s very doubtful that you will be getting enough protein on a juice “diet,” so your body will very quickly begin catabolizing (cannibalizing, really) the protein in your muscles. What you will end up with by the time you fall off this diet is fatigue, malnourishment and a lot less muscle.

All of the things that juicing does as a supplement to your diet are going to help you lose body fat. Your digestive system will start working correctly. Your hormone levels, especially cortisol, insulin and testosterone, will be corrected. Your immune system will get a huge boost, reducing inflammation. You will have an incredible amount of energy, which means you will work out better, longer and more consistently. You don’t need to go on a juice “diet,” you just need to juice.

After several years of juicing, I can testify that it’s one of the most powerful, effective and pleasant things that you can do for your muscle-building and fat-loss goals and your overall health. But you have to use juicing in the right way and avoid these four common mistakes.

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Once you’ve been juicing properly for just two or three weeks, you’ll be amazed at the changes in how you feel both physically and mentally, how you’re performing in the gym and how your body looks. It is one of the single most important changes that I’ve made in the last ten years and I’ve seen it bring dramatic results in bodybuilders that I know and clients that I coach and mentor.

I cannot recommend juicing strongly enough, but I also have to tell you just how important it is to do it properly. It’s a tool and tools only work when you use them in the right way, for the right job.

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Enjoy!