Thursday, January 31, 2013
Wednesday, January 30, 2013
I just came across this amazing body transformation and I had to share it with you.
(Wait until you see her pictures!)
In this Free written interview you will learn:
-> Her Mindset & Motivation secrets
-> Body transforming Nutrition Strategies
-> How she did it all while leading a busy life!
Read the interview and see her pictures here:
Imagine what you can do in the next 49 Days!
To your success,
Tuesday, January 29, 2013
I just came across this amazing body transformation and I had to share it with you.
(Wait until you see his pictures!)
In this Free written interview you will learn:
-> His Mindset & Motivation secrets
-> The Single-Digit Body Fat Nutrition Strategies
-> How He Trained to Get RIPPED…
-> 5 More Tips that helped him achieve his impressive results!
Read the interview and see the pictures here:
Imagine what you can do in the next 49 Days!
To your success,
By Craig Ballantyne, CTT
Certified Turbulence Trainer
"Toughest. Workout. Ever."
"The most challenging workout so far. Workout A almost put me on the floor"
Those are just a few of the comments about the NEW Extreme Fat Loss workout from Turbulence Training.
Listen, you already know that it takes advanced measures to get advanced results.
You're not a beginner, but you want advanced body-ripped results, and you're will to do whatever it takes.
And with 2K13 you're going to find out exactly what that feels like - both the grueling training methods, and even better, the extreme fat burning results that come with it.
You see, you're getting a program that includes three totally exhausting workouts - training sessions that were modeled around the shocking results of an extreme 2012 workout study and my "All Day Workout" training challenges.
In that extreme workout study, researchers found that short, intense bodyweight workouts (just 4 minutes long) got better fitness and muscle endurance results than slow cardio.
And here's the kicker...the crazy subjects in this experiment actually ENJOYED the extreme workouts more than slow cardio.
So if that sounds like you, then you're going to LOVE the new TT Extreme program.
You're getting a proven way to burn fat in less time AND have fun doing it.
In addition, you'll also get a NEW version of the most popular TT workout of 2012 - The Thermogenic 30 fat loss workout. In this 30 minute session you'll be sweating buckets and burning fat fast...all thanks to the use of the Ultimate Fat Loss Key training system.
Here's what you can expect in terms of results.
Since it's the most extreme fat loss program you've ever done, it will also give you the most extreme fat loss results you've ever achieved.
Now I have to warn you ... these workouts are NOT for beginners.
On the other hand, if you've been training for a while now, then there's ZERO reason why you shouldn't be using 2K13 to shred fat and build lean, sexy muscle fast. It's that simple.
So get ready to torch your belly fat using the optimal combination of Metabolic Resistance Training, Metabolic Conditioning and Metabolic Finishers, including the Extreme Metabolic Monster in Workout C that might have you on your knees after just one round.
I threw ALL my weapons of fat destruction into this program, and it's the most extreme TT program to date.
Take the Extreme TT Fat Loss Challenge < < < Here!
Sunday, January 27, 2013
Saturday, January 26, 2013
A growling stomach late at night is no fun. It’s nearly impossible to get to sleep, or stay asleep, when we're hungry. We trudge to the fridge and grab the easiest, and often the least healthy, snack we can find to satisfy our cravings. If this happens to you night after night, it can get old very quickly, and you may be ruining your diet in the process. Is there any possible way to avoid these cravings and stick to a healthier plan? Let's take a look.
Regular Eating Schedule
This is extremely important if you want to break the cycle of late night snacking. Planning out your meals ahead of time and making the most of the meals you eat will make a huge difference. Most importantly, don’t skip meals. This will cause you to binge on other meals throughout the day because your body thinks it's starving. Start with breakfast. Eating breakfast is one of the most important meals of the day for several reasons. With a good healthy breakfast, we kick-start our body into the optimum metabolism. As the day wears on, schedule a light snack, then lunch, then another snack, then dinner, then another light snack. Keep with this schedule and your body will recognize the fact that you will continue to feed it so there is no need to dig into that leftover pie at midnight.
Getting yourself on an exercise routine will eliminate the urge to eat at odd times of the day. Exercise not only burns calories and helps you maintain a healthy lifestyle, but it also will help improve your metabolism. A slow metabolism can fool your body into thinking it needs more food. When you're exercising regularly, you are burning fat, building muscle, and letting your body know it has everything it needs so you won’t constantly feel hungry.
Many of us mistake dehydration for hunger. If you are craving food, pour yourself a big glass of water, sip it until it's gone, and then wait. Your brain will get the signal that you are operating at the proper hydration and that you are full at the same time. You can also try sipping herbal tea, especially if the cravings hit late at night. Many have properties that sooth and help you sleep. This will make it easier to move past the cravings.
It will be completely up to you to break the cycle and make a change if you want to stop eating late at night. Discipline is necessary in order to make a change in any habit that we form. Stop buying junk food, start planning your meals ahead of time, eat every 3 to 4 hours, and be sure to make the most of the meals you do eat. Don’t starve yourself. Get yourself on a routine and journal your progress. Do whatever works to get the ball rolling and form healthier eating habits.
There are a number of ways you can avoid the late night munchies. Do your research and plan healthy snacks ahead of time. That way, if you do wake up late at night at least you know you won’t be reaching for the junk food. Give yourself time to change your routine. Eventually, you will have scratched those midnight cravings from your daily routine and move toward a healthier lifestyle.
Thursday, January 24, 2013
Fat loss myths are everywhere. As a coach that works with people every day it can get pretty frustrating seeing guys wasting hours of their lives on outdated and ineffective exercises.
These myths just put you on the wrong track and set you up for failure. However, in this article you’re going to learn the TRUTH and will never have to fall victim to another fat loss myth or scam again.
As I said, there are hundreds of myths out there and I’d love to SLAM them all into oblivion – but that will have to wait. For now, I’ll just expose the TOP 3 biggest myths I see most guys falling victim to.
Myth #1: You have to run to lose weight
(Before go on, I’ll just state for the record that NONE of my clients in my 8 years’ experience have ever used a treadmill, bike or any form of aerobic exercise machine, and they have dropped massive amounts of fat)
Doing the miles is inefficient for losing weight for a few key reasons. Firstly, exercise at an aerobic level does not significantly increase your metabolic rate (the amount of energy burned each day).
In contrast, resistance training – such as body-weight circuits – done in the right manner has been shown in studies to elevate your metabolism for up to 38 hours following a workout. So if you did a 30 minute circuit workout on Monday morning, you could still be burning fat while resting on Tuesday afternoon.
This is because fast-paced, high-intensity training in this way uses all your body’s muscle groups. Repairing these muscles then takes the body a couple of days and requires a huge load of energy.
Secondly, jogging gives you a far higher chance of getting injured. Runners routinely experience back, hip, knee and ankle pains as a result of putting so much impact through their joints.
The last reason I’ll site as to why you shouldn’t be running to lose weight is that most people find it… boring (that’s why they put TVs in front of the cardio area in gyms).
If you’re not motivated to continue and don’t enjoy your exercise routine, it won’t be long until you throw in the towel and look for the next fad diet.
Myth 2: Fat Loss is All About “Calories in Vs Calories Out”
I love this one. Whenever I tell people this is a myth all I see is astounded faces. It’s so deep-rooted in tradition that it seems it MUST be true. Well, let’s apply some common sense and put it to the test shall we?
Let’s say I have twin brothers come to me to lose fat and transform their bodies. They are identical in age, ability, fitness, size, eating habits – everything.
Conventional wisdom would say that they should cut their calories by 500 and eat around 1,500kcals per day (this is the usual recommended amount).
Now, twin A goes home and indeed eats only 1,500kcals per day – but he gets to that amount with nothing but chocolate, cakes, and junk food.
Twin B on the other hand gets his 1,500kcals from lean meats, fruits, vegetables, eggs and drinks water.
After a month on this diet, do you really think they will have both lost the same amount of weight?
I can tell you from experience – when someone eats junk food all day, they don’t lose much fat.
The truth is, fat loss is down to hormones in the body. Controlling your blood sugar with fibrous foods such as vegetables, and reducing everyday stress will kick-start your fat-burning enzymes.
Forget the quantity of food and calories. Focus on eating good quality food and the calories take care of themselves.
Click here to END the boring cardio & lose fat with the Alpha Body Blueprint workout and nutrition plan:
Myth #3: “You Must Eliminate Fat From Your Diet”
The confusion here – that led to the original low-fat revolution – comes from the fact that many years ago when the low-fat recommendations were first made, we had very little understanding of fats.
More specifically, when the low-fat recommendation was made in the 1950s we had no idea there were ‘good’ and ‘bad ‘fats. Fats get a bad reputation because they have more calories per gram than do carbohydrate and protein foods. Although, as we’ve already seen, the amounts of calories in foods are not the determining factor in losing fat we once thought.
Isn’t it strange that in this decade we eat less fat than ever, yet obesity is still rising? Fat isn’t – and never was – the main problem.
Another thing that we didn’t realize years ago is that excess sugar can also be turned into fat by body. Indeed the reason most people are overweight is because of excess sugar in their diets, not excess fat.
In fact, most people need to include more healthy fats in their diets – even though they are higher in calories! But here’s the thing that many people don’t understand: There are more calories in fat because fat is broken down to perform more tasks within your body.
For example, healthy fat is required for brain power, memory, and mood; it’s used to regulate hormones (and produce testosterone in men), and it also boosts metabolism.
Because of all these functions, those 9 calories per gram are easily broken up and used for energy. Therefore, eating a higher calorie intake from healthy fats will not end up around your waistline.
I hope this article has helped you see that when some common sense is applied, many of the traditional myths about fitness and weight loss simply don’t hold up. Most guidelines on fitness where created decades ago. Since then science and understanding of how the human body works has come leaps and bounds – unfortunately this information rarely makes it to the mainstream.
Don’t be left spinning your wheels! Take on board these tips to shed fat and get lean and ripped faster than ever before.
Justin Devonshire, Men’s Fitness & Conditioning Specialist Author, Alpha Body Blueprint
Click here to get your Alpha Body Blueprint workouts:
Tuesday, January 22, 2013
It’s late. You’re awake. You're ready to eat. What will you grab? Due to the fact that it is late at night, I’m sure something easy and quick is the first thing on your mind. You don’t want to be standing over the stove cooking something, nor do you want to polish off a bag of chips and cookies. You want to get a delicious snack, devour it, and get back to bed with a full, happy tummy, but without the guilt of eating unhealthy food. So, what are a few snacks to keep nearby for an after-hours kitchen raid? Let's take a look at a few quick snacks that are also delicious.
Cheese and Crackers
This is actually a favorite at any time of day, but because of the ease of putting this snack together, we can put it in the favorite 'late night' category. Read the labels when you buy to find cheeses that are healthier, but still delicious. Cream cheese, string cheese, and even processed cheese can satisfy your snacking needs easily while staying on your diet. Also stock up on good, multi-grain and whole wheat crackers. A refrigerator full of a variety of cheeses and a cupboard full of boxes of good crackers can satisfy your midnight cravings in moments, sending you off to bed, full and happy.
Dressed Apple Slices
You can keep apples handy at all times and just bite into them for a healthy, super-quick snack. Or, you can perk up this humble treat to satisfy your cravings even better. Enjoy this snack in a variety of ways, including spreading peanut butter on each slice, adding a dash of cinnamon to add a new level of flavor, or eat with yogurt or caramel dip. A surprisingly delicious and healthy snack that you might not think about right away is apples with cheese. A slice of apple topped with a sliver of good Cheddar cheese is a delight that will satisfy your cravings on several levels. The crunchy sweetness of the apple pairs with the satisfying fat and saltiness of the cheese to make this a healthier, filling midnight snack.
A bowl of popcorn will always satisfy the biggest cravings. It only takes a few minutes in the microwave to produce a perfect bowl of popcorn. But, be sure to watch out for very sugary or salty products. Choose the simplest popcorn you can find, then add the ingredients you can grab quickly that are still the healthiest. A sprinkle of grated Parmesan cheese, Cajun seasoning, pumpkin pie spices, cinnamon, or even a touch of brown sugar will result in a healthier version than the pre-flavored variety. It's quick, easy, and still on the healthier side.
Room for Jell-O
If you prefer sugary treats, midnight snacking can be especially difficult. There aren't too many things that satisfy a sweet tooth without being a bad choice for a diet. Instead of digging into that bag of cookies or leftover Halloween candy, try a sweet treat that is not loaded with calories and fat. A gelatin treat satisfies a sweet tooth without guilt. Keep a big bowl of Jell-O or Jiggler snacks in the refrigerator and enjoy. Look for a variety of flavors and recipes to create new gelatin treats so you'll never get bored and will be able to satisfy your sweet tooth any time of the night.
If you enjoy pretzels and dip at your favorite eatery, it only makes sense to find a way to bring them home for your midnight snack attack. Surprisingly, pretzels are a low fat snack. Compare the label on most pretzels with regular potato chips and you'll be amazed how much healthier they are. But, you want the whole snacking experience to be enjoyable, right down to the dip. Stay away from the pre-packaged cheese and bean dips which are loaded with sugar. Instead, create a quick blend of mustard and yogurt for a healthier dipping choice. Low fat cream cheese with added seasonings is another option to create a pretzel and dip snack experience comparable to any pub.
Delightful Dipped Veggies
Eating a handful of celery sticks is not exactly what we crave for a snack late at night, is it. Again, it's about taking a quick snack and making it delicious without destroying your diet in the process. Keep a bag of fresh, ready-to-eat vegetables in your refrigerator. The fun part comes with creating and pairing some exciting, but still healthier, dips. For some unusual choices, try smashing capers into cream cheese and filling celery sticks, or mix coarse ground mustard into Greek yogurt for a spicy dip for carrots or broccoli. Put a variety of herbs into a food processor along with Parmesan cheese, yogurt, or cream cheese. Black beans and salsa blended together makes an incredibly flavorful dip for a variety of veggies. Experiment until you create a nice selection of dips to keep your midnight snacking interesting, and healthy.
Whether you have a sweet tooth or crave salty snacks, you can be sure to find lots of ways to satisfy your cravings quickly, deliciously, and still more healthy. Don't fall into the trap of eating a bag of fatty foods, saturated in sugar or sodium, when you can create snacks that are so much better for you... and tastier, too.
Saturday, January 19, 2013
Friday, January 18, 2013
Many of us believe that in order to lose weight, we have to cut out the late night snacks. This is true, to a point. Eating food after a certain time of night doesn't automatically cause weight gain. In fact, there are some reasons why adding a late night snack to your diet may be beneficial to your overall weight loss plan. Let's explore the world of weight loss and the midnight munchies.
Calorie Consumption Truth
When we think about late night snacking, we have to understand a simple truth. Whether you follow a diet where you actually count the calories you eat all day, or you just try to eat foods with fewer calories, the fact is you have to 'count calories.' The idea is quite simple. If we need 2,000 calories per day, and we consume most of those calories during the day, we have very little room to add calories at night. If we consume fewer of those calories during the day, we will have room in our calorie count to eat a snack at night. Yes, you can ingest your calories any time you like - morning, noon, or night - and it won't make a difference in your weight loss program. But, as you'll see, there is something to be said for spreading those calories out over the day, and night.
The Need to Snack
The first thing you need to do is decide what sort of late-night snacker you are. Do you eat because you're hungry? Do you eat because you're bored? Do you eat sweet foods? Do you eat salty foods? Narrowing down some of the whys-and-whats will make a difference when you are trying to figure out how to lose weight and enjoy your bedtime snacks. Once you know why you snack at night, you can adjust your snacking to help you stay on track with your diet, or even improve it. Satisfy your need to snack by planning for healthier choices that fit your taste buds and your diet. This way you won't keep searching for the solution to your hunger and end up devouring more calories than you needed to.
Stop the Starvation Trigger
The surprising news is, some late night snacking can actually help you lose weight. If you sit down for dinner at 6 o'clock at night, for instance, and you turn in at 11 o'clock, you have a long stretch where your body is getting the signal that it's not going to get any more food. Many experts believe that a light snack about an hour before bed signals your body that it's okay to continue to burn calories because there's no danger of starvation. The key is to make sure the calories you eat for your late night snack are still within your range of total calories recommended for the day, and not beyond.
Smooth Out the Blood Sugar
Every time we eat, our blood sugar rises, then falls. As this occurs, a healthy body adjusts and uses the nutrients for energy, etc. The goal is to keep the peaks and valleys smoothed out by eating many smaller healthy meals throughout the day. If you're eating three meals a day, with no snacks in between, your blood sugar levels are bouncing high and crashing hard. Sharply spiking and quickly falling blood sugar levels will cause the dieter to grab for the chocolate cake or cookies, which continues the cycle.
Your midnight snack can actually work for you rather than against you in your weight loss plan. Consider the late-night snack your 'sixth meal' of the day to help turn off the starvation trigger and smooth out your blood sugar. This can be a valuable tool if you plan nutritious snacks that fit within your total caloric intake. Remember, your body only needs a certain amount of calories to function. What time of day you consume those calories doesn't matter much in the overall weight loss scheme. Preparing for the inevitable midnight munchies attack is definitely part of a smart weight loss program.
Just a quick reminder to anyone who hasn’t grabbed their copy of Metabolic Meltdown for Busy Moms that the $50 OFF SALE ENDS TONIGHT.
Here’s a quick refresher on what you get when you order today:
* 3 Total Body Transformation Workouts: alternate these workouts every other day for 6 weeks
* 6 Sexy Sizzler Workouts: target your trouble spots with these short burst workouts. Add one on to the end of a Transformation Workout or choose a couple to do on your “off days”
* 1 Partner Challenge Workout: grab a girlfriend and get after this fat busting workout together. Instead of coffee and cake, get together for a great workout and a protein shake. :-)
* 9 Metabolic Minutes: Want a quick boost? Feel the urge to burn some extra fat? Need to blow of some “mommy steam”? Hit one of these Holly Favorites for a minute and you’ll be good to go!
* Metabolic Meltdown Manual and Meal Plan Guide: use this step-by-step guide to navigate your way to your perfect body as you go through the Metabolic Meltdown for Busy Moms
PLUS, when you order today you get the entire program for ONLY $79 ($50 OFF)!!!
P.S. – Holly’s programs are always great, and I’m proud to share them with you. :-)
There is a "Holy Grail" to losing weight and the idea is simple... consume less calories.
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Thursday, January 17, 2013
The buzz is really strong about Holly Rigsby’s new workout program - Metabolic Meltdown for Busy Moms
The 40% OFF SALE is awesome!
But, one question that has stirred up many times is…
“How is this program different than her other DVDs?”
That’s actually a great question.
The reality is, on the surface, it’s another one of Holly’s amazing workout programs.
But, as you know, you have to change up your workouts every 1 – 2 months so you don’t get stagnant.
Well, for someone who already has other DVDs from Holly, this is just another great add to your library to keep things fresh and keep on getting results. I’d recommend going through the Metabolic Meltdown 2-3 times per year (i.e., after the holidays to get ready for spring break, before summer, back-to-school)
Now, what makes this one special is that it not only contains the 3 main workouts that we suggest moms do every other day (i.e., M/W/F), but it also includes a great partner based workout (fun for getting two moms working out together!), 6 target area “sizzler” workouts, and 9 Metabolic Minutes. These are quick workouts that can be used as finishers, trouble spot workouts to add-in on the “in-between” days, or as stand-alone workouts when time is short.
The Metabolic Meltdown for Busy Moms is truly a complete solution for busy moms who want to workout. I wouldn’t recommend it so strongly if I thought otherwise…
CLICK HERE to see for yourself.
P.S. – If you have any other questions, be sure to let me know.
P.P.S. – If you’re looking for a great Spring Break or Summer prep workout…look no further than Metabolic Meltdown for Busy Moms
This is the truth… You may be wasting your time using worthless ineffective exercises… And worst of all you could even get injured in the process!!
I’m talking about poor ab training. You see most people don’t have any ide how to train their abs. In fact 99% of people are targeting the wrong muscles when they workout. Let me explain…
The muscles that everyone knows about and desires to be seen with are the rectus abdominus, those flat rippled muscles that dawn every beach body on TV. The problem with traditional ab workouts isn’t that they don’t affect the rectus abdominus because they in fact do.
Many years ago when I set out on my own journey to reveal my 6 pack I fell for the myth that 1,000 crunches was all you had to do, and let me tell you the first few times I performed this routine I was sore as can be. The problem wasn’t that the muscles weren’t being worked the problem was that I was working the wrong muscles!!!!!
Wrong Muscles, Huhhhhh, then what the heck are we supposed to do?
There is a group of muscles that surround the abdomen much like a corset whose sole responsibility is to stabilize the spine and core during phases of movement. The reason why these muscles are so important is because they are essentially the ones the give your stomach that flat appearance. (I didn’t tell you earlier but one of the women from the story in the beginning, even though doing 1,000 crunches daily, and having a relatively low body fat had a case of the dreaded paunch belly).
We all know someone who has a relatively low body fat percentage but seems to still have that little beer gut even if they don’t drink beer or are constantly spending hours in the gym. Why is this? Well, one of the reasons is because they have the dysfunction of those deep abdominal muscles not doing their job right!!
So how do we target these mystical muscles that rapidly flatten and tone our midsection? Again we turn towards functional movements.
One of the best ways to target these deep core muscles and quickly tone our midsection is to use exercises that cause the core to fire as a stabilizer rather than a mover. Thankfully, this is easier done than said.
One simple exercise that you can do is a elbow plank on a swiss ball. You are instantly going to feel all of the stabilizers of the inner unit work hard to support your body in the plank and keep the spine protected. Remember to keep your core tight and your lungs filled with air to keep you extra safe and give you more bang for your buck!
How about another exercise? The best way to learn this control is by using the alternating lying leg raise. Lie down on your back and keeping your lower back glued to the ground lower one leg at a time and alternate sides slowly. This will help correct any unilateral imbalance in your deep core muscles.
There are of course even more effective exercises that will help you to fire these deep abdominal muscles and get you one step closer to your washboard stomach. Many of them modeled after the best gymnastic and functional training routines for developing not only awesome abs, but an injury proof, super strong core!!
To Your Success,
P.S. If you want a step-by-step ab training solution that walks you by the hand through several different levels of functional ab training, then check out the brand new ab training program my buddy just released. Plus, this week only you can get your hands on it for 50% off. Click the link below to check it out!
Wednesday, January 16, 2013
Yesterday I let you know about Holly Rigsby’s new DVD workout program – Metabolic Meltdown for Busy Moms.
What I neglected to mention was the special sale price…
Holly is practically giving her program away this week. She said it’s because she wants to be sure price isn’t an objection for people, especially right after the holidays. Budgets may be a little tighter right now, but now is the time busy moms need this program more than ever!
This 6-week Transformation Program is PERFECT for busy moms who want to drop weight, trim fat, and tighten up before Spring Break.
P.S. – Remember, Spring Break is just around the corner. Get ready with Metabolic Meltdown for Busy Moms.
P.P.S. – Be sure to order this week while you can save 40%.
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See you on the blog,
Tuesday, January 15, 2013
When the midnight munchies strike, is it out of hunger or habit? After awhile, it can be hard to tell. Are you reaching for the snacks because you didn't eat enough during the day, or is there simply a well-worn path to the refrigerator that you continue to follow? Distinguishing the difference between a need for nutrition and a lapse into an old habit is important to eliminate those extra, and empty, calories at night. Let's take a look at some ideas for breaking the snacking habit.
Eat Early and Often
Get your motor, your metabolism, running as soon as you wake up and keep it going all day with healthy meals and snacks throughout the day. If you deny your body fuel all day with a restrictive diet, you'll receive gentle reminders around bedtime that you're hungry.
Protein Beats Carbs
Carb craving is one of the most common snack nuisances. When bedtime rolls around, the soothing call of carbs can be especially haunting. But the type of carbs we crave causes a spike in blood sugar, making it harder to relax and sleep. Protein makes you feel full, just like carbs. But, unlike carbs, there is no spike in blood sugar. A diet rich in protein has the result of retraining your body, and your brain, to quit relying on carbs to feel full.
Schedule a Snack
Just like dieting, snacking healthier requires planning. Rather than wait for the snack attack to hit just before bedtime, plan to nibble on something light and healthy about an hour before getting ready for bed. Don't let a craving lead you to bad snack decisions. If you have it ready and scheduled, you're in control.
Snack Portion Control
And, speaking of control, quit digging in that big bag of chips or cookies. If you must have a snack like this before bed, take a measured amount out to serve yourself. You'll be surprised how eating mindlessly out of a bag can add up to super-sized portions. Decide how many chips, cookies, or whatever you want to eat and put just that portion on your snack plate.
Are you hungry or are you bored? Boredom can create a feeling like hunger. Boredom can also have you blazing a trail to the refrigerator simply out of habit. When it comes time to relax before bed, find an activity to keep your attention away from the snacks. Play games, pet the dog, brush the cat, take a walk, give yourself a manicure... anything that takes you away from the old snacking routine.
New Bed Time
If you find yourself sitting up late at night in front of the television with a bowl of ice cream, stop. Turn off the lights and go to bed. Many people who snack late at night do so because they get bored. As suggested above, keeping busy can help keep your mind, and your hands, off the snacks. However, just getting out of your chair and going to bed can solve the desire to snack, too. Simply put, if you usually go to bed at 11 o'clock, and routinely get a snack attack at 10 o'clock, move your bedtime up to 10 o'clock. It's worth a try to avoid the munchies and save your healthy diet.
This may sound silly, but it works. Brushing your teeth before your usual snack attack time actually interrupts your taste buds from craving food. Just think about eating a bowl of ice cream after you brush your teeth. Not very appetizing, is it? Brushing your teeth earlier in the evening also works to push bedtime up, another good way to avoid those cravings.
Much of our late night snacking originates from our routines, which can lead to bad eating habits. Turn those bad habits into good habits to eliminate mindless midnight snacking and eat healthier.
I’ve got some exciting news for you…
Busy Moms Fat Loss Expert Holly Rigsby just released her latest program today – Metabolic Meltdown for Busy Moms.
Metabolic Meltdown is the Total Body Transformation Solution Designed Specifically for Busy Moms by a Busy Mom…
Metabolic Meltdown includes 3 DVDs and a Program Manual.
The 3 main transformation workouts are a traditional 20-minute Holly style workouts – quick, fun and effective. Then there’s a 40-minute partner based workout, SIX 4-5 minute “sizzlers” that target different trouble spots for the ladies, and 9 Metabolic Minutes – quick demos of some of Holly’s favorite exercises.
Holly’s DVD programs are always a big hit with my readers. I know you’re going to LOVE this one!
P.S. – Be sure to check out Metabolic Meltdown for Busy Moms RIGHT NOW because there’s a very special BONUS that’s only available TODAY.
Monday, January 14, 2013
In a hurry?
New England Journal of Medicine Study Reveals Powerful New Fat Burner
Are you struggling to lose the excess weight and keep it off?
Have you tried all the fad diets, exercise plans and diet supplements but nothing has given you lasting results?
Well, don't despair, I have some great news for you...
A recent New England Journal of Medicine study uncovered a powerful fat burner that lowers blood sugar, increases metabolism and burns body fat without diet or exercise...
I'm dead serious here...
I know this may sound too good to be true, but it isn't...
This is for real and there are actually numerous studies now and they all confirm that this fat burner works whether you exercise or not... whether you diet or not... and unlike others out there, it's safe.
Add in some minor changes to your diet and a little exercise and you can experience incredible results...
But what matters most is, it's lasting... unlike most diet plans that only have you lose water weight and muscle tissue (which burns fat so you do not want to lose any), this new discovery actually helps you to empty out your fat cells.
I'm pretty sure you'll find this to be very interesting, especially if you are looking for lasting weight loss.
Now go burn some blubber :)
Saturday, January 12, 2013
Let's admit it. There will always be times when we crave a snack before bed. Something sweet, something salty, something fried, something filling, something spicy; we know when it's bedtime we'll hear our name being called from somewhere in the kitchen. We also know we want to get a good night's sleep. When it comes time to reach for a snack, there are reasons why we should bypass some foods. Let's take a look at the foods to avoid before bed, and why.
Even good fats, like nuts, put your stomach into high gear. Digesting fats is not an easy task. Your tummy will switch to high gear, and all this activity requires energy. So there you are, climbing into bed after a snack of nuts or French fries or ice cream or other fatty food, and your stomach is giving your brain the signal to rev up. You may be telling yourself to go to sleep, but your brain is taking commands from your stomach first. It's going to be a long, restless night.
Although a plate of pasta or a piece of bread may not taste sweet, when you ingest these 'simple carbs' your body is getting sugar. Yes, those fast-burning carbs are going to be delivered to your bloodstream as plain old sugar, causing the same spikes in blood sugar as if you ate a piece of candy. This instant energy will cause your brain to spin and your heart to pound. These two events are never conducive to a restful state of mind or body.
Real or fake, sugar is sugar. When you eat a sweet snack before bed, you get a rush of energy. Your body is going to try to burn the stuff off. Just like with simple carbs, your brain and body will get busy just when you're trying to shut down for the night. And remember, it doesn't matter what kind of sugar you ingest. Refined, raw, artificial, or even the newer 'close to nature' sugars, your body gets the same signal to burn it off as quickly as possible, causing wakefulness to set in, again.
We may crave meat or poultry when it's bedtime because we've been dieting on celery sticks all day. Now we want that full feeling we can only get from fat. But meats, especially red or fatty meats, take quite a bit of work to digest. If you lay down with a tummy nice and full from a slab of steak or a chunk of chicken, your stomach has to start churning away, with lots of blood pumping and signals being delivered to the brain to keep working, keep working, keep working. If your brain can't shut down for the night, you won't sleep.
There are many spices that are eaten specifically to give us energy and speed up our metabolism. It makes sense to avoid those spices when it comes to snacking before bedtime. The trick is to be aware of the ingredients in those snacks you crave before digging in. And it's not just the hot and peppery spices. That nice warm smell and taste of cinnamon is wonderful and seems soothing, but in reality cinnamon is a stimulant that gets the blood pumping. Once again, you don't want your brain to be sending signals to your blood to get moving when you're trying to slow down.
When you're hungry before bedtime, it may be tempting to pull out all the stops and fill a plate with all your favorite dishes. If you find yourself buried shoulder deep in the refrigerator, stop and back away. A full stomach at bedtime, even a stomach filled with foods that are healthier, will send the signal to the brain that it needs to get the blood pumping faster into the stomach to digest that meal. Once again, your brain is staying busy talking to your stomach, and ignoring your request to go to sleep.
Cravings for that late night snack sometimes just can't be ignored. Whether we've been dieting and missing out of some of our favorite foods, or we're stressed and need a little comfort food, a snack before bedtime may be inevitable. When the snack attack hits, think about the foods to avoid first, then reach for a lighter, healthier snack. You can have your snack, and eat it, too... just as long as it's not cake!
Thursday, January 10, 2013
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Wednesday, January 9, 2013
“Is there any pie leftover?” “Where's that last piece of birthday cake?” “I know I hid that Halloween candy somewhere.” “I bet some cheese dip would be great with these potato chips.” Sound familiar? Most of us at one time or other have experienced the midnight munchies. We're watching the end of the movie, almost ready to turn in, and all of a sudden we feel a mystical tug coming from the refrigerator or pantry. We don't know what it is exactly, or at least not yet. But we'll know it when we see it, or taste it. And, the more calories and fat, the more we'll want to snack on it. Let's learn a bit more about this crazy craving.
Are we hungry? Probably not. Chances are we've consumed enough calories throughout the day to meet our needs. What is probably happening is you are experiencing some late night cravings. What's the difference? Hunger is about a very basic need for food in your stomach. When your body has depleted the food in your stomach, blood sugar and insulin levels drop, and your brain says you need something to eat to function. Again, this is a very basic need on a very basic level. Hunger originates in the stomach; an empty stomach. Nothing complicated about being hungry.
The complications start with cravings. Cravings originate in the brain. The 'need' you feel to dive into that bag of chocolate candy or potato chips stems from several brain functions, none of which are survival, at least not any longer. Scientists know this because the foods we crave most often (think mac 'n cheese or chocolate) aren't loaded with the nutrients we need in modern times. The fact is, the snacks we crave are most often high in calories and rich in two elements – fat and sugar. These elements were needed in prehistoric times by our ancestors, the hunters and gatherers of the day. Chances are, you are not spending hours every day running down game to eat. Why then do we still crave fat and sugar?
The Brain Double Whammy Attack
Physiologically speaking, it's in our nature to snack, especially on foods that are rich in fat. When we snack on fatty foods, our brain receives a nod from the 'opioids' that have been released in the bloodstream, telling us that everything is going to be alright; another leftover from prehistoric days. If we had our fill of fatty foods, we knew we would survive the night. Today, when we enjoy our fatty snacks, our brain still processes the same message letting us know that everything is going to be fantastic! Our brain receives a message of pleasure and elation from these types of foods. This is a physiological response caused by the feel-good hormones released from these fat-rich foods.
Then we have the complicated science of psychology. Foods, especially those foods that are high in calories, fat, carbs, and sugar, give us the feeling of pleasure and satisfaction through our memory banks. We're given a cookie when we're still in our highchair. Eating the cookie causes the feel-good hormones to kick in, resulting in a pleasant state of being. We feel happy. We want another cookie so we can get that feeling again. We've got a double whammy of our brain receiving a chemical infusion of pleasure along with our intelligence connecting the dots between the cookie and the happy feeling. Two strong forces to deal with when it comes to controlling our eating habits.
What Can We Do?
With all this powerful brain stuff going on, how can anyone resist the urge to snack? We know a plate of celery sticks without the bleu cheese dip is just not going to cut it. We know a water cracker without cheese and sausage on top is a waste of time. We know that strawberry will be a disappointment if it's not dipped in chocolate. So, how can we fight the unhealthy or diet-sabotaging nighttime snack attacks?
Studies in recent years have now shown that in order to stay away from unhealthy cravings, a person must enjoy a limited amount of the foods they crave. What these studies have found is that people who, for instance, completely refuse to eat any chocolate, crave more chocolate more often than people who enjoy a small portion of chocolate on a regular basis. A large percentage of the people in these studies who eliminate the chocolate entirely from their diet, end up eating more chocolate over time than the person who enjoys a piece from time to time. The more you restrict a food and repress the desire for it, the more you may crave it. In other words, give your brain what it craves once in a while and it will quit bugging you every night.
We have long known that cravings originate in the brain, not in the stomach. Now, science is catching up with this knowledge and studying it more closely than ever before. We know why we crave what we crave, and now we know how to handle the cravings. Give your brain small doses of the feel-good hormones and the message that you are not going to starve by planning snacks that satisfy your cravings. When not addressed properly, cravings can be much like a song stuck in your head. The good news is, if you understand what drives the craving, and why, you can get that snacking-song out of your head so you can stick to your healthy diet, and finally go to sleep!
Monday, January 7, 2013
By Craig Ballantyne, CTT
Certified Turbulence Trainer
Sunday morning was a sad day at the gym. It was full of a half-dozen "Uncle Rico" types (remember him from Napolean Dynamite?) trying to re-live their glory years.
Unfortunately, no one seems to have told these guys that a circuit of bench presses, barbell curls, and side bends (all with terrible form, of course) is a wasted workout.
But hey, that's how you impress everyone at the gym, right?
Ha, no it's not. Not today.
Today, the best way to train and turn heads at the gym (and the beach and anywhere else you go) is with total-body metabolic resistance training workouts.
And I've got a doozy for you today.
But first you might be asking, "What are metabolic workouts?"
Well, almost every TT program meets this definition. Anytime you do:
- moderately heavy resistance training
- in supersets or circuits
- dramatically elevating your heart rate
- maximizing calorie burn
- while using "insufficient recovery" between exercises
...then you are doing metabolic resistance training.
But this program today is different.
In fact, it was voted the BEST metabolic workout I have ever created (by Turbulence Training members).
This program uses both a modified MRT and MCT (metabolic conditioning system) to give you maximum results. It's also really, really TOUGH.
So if you like, hard workouts, then it's for you.
It's the BEST MRT workout we've got. There's NOTHING better.
Heck, I've even tried to create better, tougher MRT workouts, and TT member feedback says this is still the BEST.
The people have spoken. Here it is, the best I've got...
Do not rest between exercises.
Rest 1 minute.
Repeat up to 3 more times.
1) Kettlebell Swings - 20 reps
2) Strap or Regular Spiderman Pushup - 10 reps per side (2-1-1)
3) Box Jump - 8 reps
4) Strap or Stability Ball Jackknife - 20 reps (1-0-1)
5) Stability Ball Leg Curl - 20 reps (1-0-1)
And that's just HALF of the MCT circuit...the rest goes like this, but I'll save the specifics for TT readers that are SERIOUS about burning their belly fat with TOUGH workouts:
6) Another Unique Pushup - 12 reps per side (1-0-1)
7) An Upper Back Exercise - 10 reps (2-0-2)
8] A cool squat-push combo movement - 12 reps per side (1-0-1)
9) A total body ab exercise - 15 reps per side (1-1-1)
10) A special form of conditioning - 15 seconds
PS - That's just workout B...but you'll also love the unique chin-up dip combo countdown circuit in Workout C.
I'll warn you first though, these are INTENSE workouts. That's because the goal of TT Metabolic Resistance Training is to elevate your "in-workout and after-workout" calorie burning.
Whereas with monotonous cardio workouts, no matter how long or how fast you run, you'll never get the same "after-burn" effect - and you'll pound down your knees and low back from overuse training. (Another reason cardio sucks.)
These workouts will kick your butt and leave your muscles burning MEGA-calories for hours - even days - afterward.
That's what sets Turbulence Training apart from long, slow, boring cardio workouts.
Not only will you burn fat faster than cardio, you'll ALSO build lean, sexy muscle - all at the SAME time.
PLUS, you'll get a bonus TT Metabolic Finishers program. So get ready for the sweaty, metabolic goodness that I have in store for you, including:
Burpees, goblet squats, split shuffles, KB swings – and that's only one of the heart-racing, sweat-inducing metabolic finishers that are guaranteed to leave your body beat and on a calorie burning rampage.
Get ready to use a few new exercises and a few training methods you've NEVER used before to elevated in-workout and after-workout calorie burning.
(And to perhaps CURSE ME like you've never cursed me before.)
Bring on the metabolism boosting workouts,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - This is just a quick special...
...to help you kick-off 2013 with maximum fat burning.
Get this Metabolic Workout deal for only $7 <= Expires Wednesday
So hurry, before we put this back in the vault for Turbulence Training Members only.
PPS - BIG Announcement coming later this week.
It's going to change the entire landscape of fat loss training.
Sunday, January 6, 2013
Friday, January 4, 2013
No more cardio? Well, not quite—but if you train with weights correctly, you won’t need to visit that boring treadmill quite as often to keep your abs sharp.
And I’m not talking about interval cardio, although the weight-training method I’ve been preaching has an HIIT feel to it. That’s the F4X method, (featured in Old School New Body) which is moderate-weight, high-fatigue training with short rests between sets. It burns more fat and pumps up your muscles like crazy too. Here’s the drill:
You take a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do it again—and so on for four sets. On the fourth set, you go to failure, and if you get 10 reps, you increase the weight on the exercise at your next workout. Notice how those sets are like intervals with short breaks between—you can even pace between sets to burn extra calories, but there’s more.
Fat-burning pathway 1: While that training style does great things for muscle growth, via myofibrillar and sarcoplasmic expansion, you also get loads of muscle burn. That lactic acid pooling has a spiking effect on your growth hormone output—and GH is a potent fat burner. Fire up muscle burning to get your GH churning. (GH also amplifies other anabolic hormones, so it effects both muscle and rippedness.)
Fat-burning pathway 2: If you do the reps correctly on every set, you’ll also get myofibrillar trauma. The myofibrils are the force-generating strands in muscle fibers. By “damaging” them with slower, controlled negative strokes, you force the need for extra energy during recovery. In other words, your body runs hotter while you’re out of the gym as it revs to repair the microtears.
To attain that extra fat-burning trauma, use one-second positives and three-second negatives on all 10 reps of all four sets. On a bench press that’s one second up and three seconds down. It’s the slow lowering that will produce the metabolic momentum after your workout. (That rep speed will also give you 40 seconds of tension time on every set, an ideal hypertrophic TUT.)
Fat-burning pathway 3: Now if you really want to get some blubber-busting microtrauma, try your last set of a F4X sequence in X-centric style. That’s one-second positives and six-second negatives. You may have to reduce the weight, but it will be worth it. Try for eight of those, 56 seconds of tension time, and you should feel the results the next day. Your muscles will be aching, but it’s a good indication that fat is baking.
F4X for a GH surge, slower negatives for fat-burning micro trauma and X-centric for even more time under tension and fat extinction. It all adds up to faster leanness with less meanness—because you’ll need less cardio. Prepare for acid-etched abs! Yes!! Even as you age this system works, in fact it is the closest thing we have to the fountain of youth.
Stay tuned, train smart and be Built for Life.
Editor in Chief Iron Man Magazine and co-creator of the Old School New Body program
Thursday, January 3, 2013
Wednesday, January 2, 2013
I want you to remember a time when you filled a glass (or bucket) with too much water…
What happened as it got too full? There was less room for more water, and if you kept the water running it overflowed, right?
Well that exact same thing is happening to the trillions of cells inside your body.
Based on your diet, the chemicals and toxins you've been exposed to, and whether or not you've got any health challenges…
Your body's cellular "buckets" could be overflowing with toxic build-up.
What are these toxins?
Alcohol, sugar, pesticides, unhealthy fats, chemicals found in your makeup, water and air pollution, and more.
You can look at each of the trillions of cells in your body as buckets...
When these cells reach their "toxic load/limit", they begin to overflow.
And that's when symptoms begin to appear. A lack of energy, weight gain, sluggishness, frequent colds or infections, and allergies are just a few examples of what happens when your body is too toxic.
But believe it or not, there's a pretty cool battle going on in your body each and every day. It's called Autophagy...
This fancy word--derived from the Greek for "Eating Of Self"--describes the process your body uses to gobble up all the damaged "junk" floating around inside you.
Your body is constantly creating and dealing with cellular junk. It's a byproduct of everything from digesting food to having a random thought cross your mind.
And it all requires complex chemical processes that leave stuff behind which has to be cleaned up.
If, like me, you're not a nutrition geek, then you probably just want something that will clean up all the mess, right?
Well that's one of the reasons that you should do a cleanse every now and again.
We all need a simple and healthy way to clean our cells of the toxins that have built up inside over our lifetime.
And if you want to burn more fat (and keep it off) then cleansing is one of most important things you can do - starting now...
Because clean cells lead to a clean body.
And a clean body doesn't hold onto excess fat. It's as simple as that.
So how do you optimize this process of cellular cleansing?
Well that's exactly what my friend and registered holistic nutritionist, Yuri Elkaim will show you how to do with his Total Wellness Cleanse.
Cleanse your way to faster fat loss <--------- $100 OFF and CRAZY NEW YEAR BONUSES!
And he's made it as easy as possible by giving you all the recipes, meal plans, and step-by-step instruction to get squeaky clean (from the inside-out) without using dangerous laxatives or magic detox potions.
In fact, the Total Wellness Cleanse is the ONLY cleanse on the market that helps you lose weight, have more energy, get rid of constipation, and improve your overall health through FOOD.
If you want to start using cleansing as part of your nutritional and fat loss strategy, this is the kind of information and plan you need--practical advice on what to do and what to avoid, along with the step-by-step guidance to show you the way.
Total Wellness Cleanse <-------- Special $100 discount and CRAZY NEW YEAR BONUSES!
And yes, Yuri's hooked up all my readers (that includes YOU) with you an immediate $100 discount on the Total Wellness Cleanse when you get started today.
But he's gone one step further by also hooking you up with a BRAND NEW bonus when you grab your copy of his cleanse TODAY.
This bonus is his 12-week Fitter U workout program.
Right now, this very program sells for $97 but he's giving it to you for FREE to help you make the best possible to start to 2013.
Also, exercise assists your body in expelling toxins (through sweat), so Yuri figured it would be the perfect complement to his food-based cleanse.
FYI - Fitter U is also the official workout program of the Four Seasons' Hotels across Canada!
Yes, I know - he's crazy for giving it away for free but why not take advantage of his generosity?
Alone, the Total Wellness Cleanse is a great program and I know you'll notice some amazing changes within a few days of
Now, add his critically acclaimed Fitter U workout program to the mix and you'll be blasting fat and cleaning up your body on autopilot!
To Your Fat Loss Success,
PS. Toxicity is the TRUE cause of disease. It doesn't happen overnight but give it time and a body left unchecked allowing to build and build will eventually crumble.
I don't want that to happen to you and that's why I'm telling you about this body cleansing solution.
Cleanse for greater health and faster fat loss <-------- $100 discount + Fitter U bonus
PPS. I should warn you that Yuri has told me that he will be taking Fitter U off the table after midnight tonight.
So if you want an amazing food-based cleanse to help you lose weight, have more energy, and overcome crippling food addictions…
…And get his Fitter U 12-week workout program thrown in for FREE, then don't wait…
Tuesday, January 1, 2013
Happy New Year!
I hope you had a great time last night and are ready to start off 2013 on the BEST and healthiest foot possible.
But let me ask you...
Are your pants a little tight after all that festive indulging?
If so, then now's the time to get rid of those extra pounds before they start adding up.
Whenever January rolls around we generally feel more motivated to get serious about our health...
So why not ride this momentum to better your chances of sticking to and achieving your new year's goals.
And you'll need all the help you can get according to a new video which shares some startling findings about why millions of people (perhaps you too)have such a tough time losing weight and enjoying bullet-proof health.
Frankly, the timing of this information couldn't be better considering that most of us have probably let ourselves slide during the holidays and we're now feeling the effects.
I just finished watching this short video and it's given me a good kick in the butt. I know it will do the same for you.
In it, you'll discover:
* Why living in the modern world is compromising your chances of losing weight and preventing disease…and what you can do turn the tables in your favor.
* A scary "ticking bomb" inside your body and how to disarm it - safely.
* The organ in your body that could be more overworked and damaged than you thought possible and what that means to ALL aspects of your health.
* The SIMPLE secret to releasing unnecessary fat (and poison)from your body without crazy diets, starvation, or magic potions.
And much more!
This is must-see information <-------- WATCH IT HERE
I know you'll find it extremely compelling.
To Your Fat Loss Success,
PS. Ever wonder why flu season peaks just after the holidays? This video will tell you why and show you how to avoid becoming another health statistic.