Fast Track Fat Burning Workout Burn Stomach Fat

A Fast Track Fat Burning Workout To Flatten Your Abs

Imagine looking in the mirror in a few short weeks and you have not only lost__?__lbs of fat(fill in the blank) but you now have that six pack abs look!

Here is a fast track fat burning workout(no marathon aerobic workouts here). What you will need is 1 kettlebell and your bodyweight that's it.

Most of us tend to store fat, at least partially, in our abdominal area. This is one of the most stubborn places to lose fat from. But in trying to flatten your abs have you taken the best and fastest approach?

Are you using total body exercises in your fat burning workouts? Yeah I didn't think so.


Rule#1 If you want to flatten your abs, firm your butt, gain lean muscle, whatever, the most effective and efficient way is with total body fat burning exercises! Hands down.

What I am going to share with you here is not only the fast track approach to fat burning and to flatten your abs, but how to shape and tone your entire body.

Here are 3 total body fat burning exercises you can easily do at home to help flatten your abs and burn fat fast.

1) Mountain Climbers

Start in push-up position. Brace your abs bring on knee towards your chest. Return the knee to the starting position and repeat for the other knee. Do this in a swift tempo as though you are running.

2) Burpees

Stand up in a normal position. squat down. Put your hands on the floor and throw your feet back so you are in the push-up position. Do a push-up(if your conditioning allows) return to starting position. Yeah you got it the old squat thrust from high school.

3) Kettlebell Swing (No kettlebell? Get one or use a dumbbell)

Stand up straight with your feet just slightly wider than your shoulders while holding one kettlebell(we are doing a two handed kettlebell swing). Flex at the hips as you swing the kettlebell between your legs. Then quickly and explosively flex your butt and swing the kettlebell up to chest level. Perform the kettlebell swing for about 10 reps.

After you have finished with the kettlebell Swing, rest for about 20 to 30 seconds(adjust your rest times to your conditioning level). Then start again and do the whole fat burning circuit as many times as you can in 15 minutes.

Do this circuit of total body fat burning exercises 2-3 times a week. On off days from your weight training workouts. You are weight training aren't you? No! Start!

Make this a regular workout and in a short amount of time(along with a healthy eating plan) and that six pack abs look will be yours.

Remember total body fat burning exercises like I have just showed you are the fast track to get that six pack abs look.

Dieting Rules For That Six Pack Abs Look

The Healthy Eating Rules toget that six pack abs look. You know what I mean that lean, strong, energetic, fit and healthy body you have always wanted. This is where it all starts(and sometimes ends) with your nutrition.


"There is no better time than now. The time to live is now. The time to dream is now. The time to imagine and forget the past is now. The time to shine is now. The time to bleed, sweat, and determine yourself for the things you want most is now."

What are your main Fat loss objectives?

1) Thunder thighs

2) Stomach Fat

3) Love Handles

4) Man Boobs

5) Flabby Arm Fat

6) All of the above

More than likely your problem is how to burn body fat. Yes most people have particular areas (as in the above list) but it comes down to a total body fat loss, weight loss and building lean muscle.

If you know anything about losing weight it is this you can't spot reduce. That is if stomach fat is your main problem doing hundreds of Ab crunches will not reduce your stomach fat. Focusing on specific Ab exercises is only helpful after you lose that layer of fat covering your Ab's.

Here's the deal!! It is only by losing overall body fat that you will then be able to see your Ab's and the overall musculature that you've been hiding.

So What are the keys to Fat Burning?

1) Diet and when I say Diet (actually diet is a poor choice of a word for this ) what I really want you to think of is eating clean and healthy.

First Let me let you in on a little secret

You don't have to have the absolute perfect diet. Yes you need to kick the junk food habit (my weakness is peanut M&M's) but you know what? I still allow myself to indulge in them from time to time.

Stay away from the fast food joints they are killers. It is a matter of developing a clean eating plan, planning out your meals a few days ahead of time helps a lot.

Portion control is usually the biggie. I am sure you have heard the best meal plan for losing fat is eating 5-6 meals a day. The key to this is your eating smaller portions spread out through the day.

You can essentially eat breakfast ( eat the bulk of your carbs early in the day) lunch and dinner but inbetween have 2-3 snacks a day. Snacks consisting of fruit, vegetables, nuts, whole grain products, non fat milk products.

Some benefits of snacking:

1) Healthy snacks provide fiber and nutrients your body needs.

2) You can curb the feeling of hunger or starvation right before a meal, which prevents overeating. Snacking may help you eat smaller portions and reduce your calorie intake.

Here is some calorie numbers for some healthy snacks:

Banana 1 medium banana - 118g Calories: 105

Apple 6.5oz Calories: 96

Raw Almonds 20 almonds Calories: 139

3) Though individual calorie needs vary, your body needs fewer calories as you age.

4) Eating smaller meals more often may help you stay on track.

Eating clean is a matter of determination and motivation if you want that thinner body there are certain sacrifices you must make. I can tell you that once you get into the habit and seeing that lean athletic body in the mirror everyday you will wonder why you didn't do this sooner.

5) Stick to your nutrition plan 90% of the time using the 90% Compliance guidelines.

How does this work?

Well, let's say you are on a 2000 calorie per day diet. To hit 90% compliance, that means 1800 calories must come from fruits, veggies, nuts, and protein, leaving you 200 calories "to play with".

You can either have a 200 calorie treat each day, or save up 200 calories for 3-4 days straight and have a 600-800 calorie reward meal every 3-4 days.

There is no time like the present

Right Now Set The Date Lose the Weight

Just picture this for a moment: In 30 short days from now you look in the mirror and there it is - Or actually there it isn't. It's You with 8-10 lbs less body fat. Close your eyes right now see it and focus on it. Imagine how you will feel with what you have accomplished.

Go to my new website for more articles and tips How To Get That Six Pack Abs Look
Oh and save your money for those new and smaller clothes you are going to need to buy.

Fat Burning Q&A Get That 6 Pack Abs Look

[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

There's stuff you know.

Then there's stuff you don't know.

But the key to success in anything is the discovery of one other variable:

The things you don't know you don't know.

Think about that.

So many people ask me questions like...

-- How can I get rid of my stubborn bodyfat?
-- How fast can I do it?
-- What's the best dietplan for me?

These are good questions, don't get me wrong.

But there are at least 10 questions most people never know to ask.

It's the stuff they didn't know they didn't know... make sense?

Today we'll cover 3 of the 10...

HIDDEN QUESTION 1:
"What's The Best Dietary-Fat To Eat To Get Rid Of Bodyfat?"

Sounds nutty, doesn't it?

The media loves to deceive you when it comes to dietary fats... and I'm here to set the record straight:

You absolutely must consume dietary fat in order to burn-off your bodyfat.

There's an old saying: "Fat burns...but in the presence of dietary-fat."

It's true.

There are actually two "Best Fats" you should be eating:

Coconut Oil
CLA

Coconut oil is ideal to cook with. Use that in place of all the starchy foods you may be eating. You'll get leaner faster... and you'll be a ton more healthy too.

Coconut oil keeps you satisfied longer, lubricates your joints, and yes... actually helps you get rid of stubborn bodyfat.

Use 1 tablespoon per 50 lbs per day, but be sure to decrease your starchy carbs (breads, rice, potatoes, etc.)

CLA is a form of (gasp!) transfat... but it's a healthy form that helps your body get rid of bodyfat. You can only get it in supplement-form... well, that's the best way.

I personally take 4 grams per day. Jarrow is my favorite brand. You can get it at most health food stores.

I cover several other fats you need to eat in my video and book, found here:


Every Other Day Diet<-- Click-Here


HIDDEN QUESTION 2:
"Why Is Cardio Bad For Me?"

Okay... that's an over-statement. It's not 'bad' for you... it's just not nearly as 'good' for you as the media and magazines want you to believe.

Especially if you do it the way they suggest: Too long, too frequently.

Do it the way I suggest and watch what happens.

First, spend 80% of your exercise time doing 'resistance' training, not cardio... but rest very brief between sets.

My newest update to "7 Minute Muscle" is called "7 Minute Body". It combines both "7 Minute Muscle" and an additional 100 or so pages of in-home ONLY workouts.

That way you can train in the gym... or in your home... and get it done in 7 to 14 minutes a day. Done!

You will be shaping your body and burning-off some major calories at the same time... all without boring cardio.

Then when you "do" cardio, do it the way I detail in "7 Minute Body"... use the 9-minute GXP Cardio Workout.

Add simple walking to this several days a week and your cardio is set.

GXP works because it is progressive and does not over-tax the recovery system. You warm up, then hit about 85% of your max effort, then cool down.

But the key is 'when' to do it... and that's covered in my book.

I still enjoy sitting on my bike and watching TV, but I do that just to burn-off those last bits of bodyfat. Most of you do not need to do this.

It's a waste of time for the masses... but resistance training is not.

Oh, one more thing: Runners have a far higher degree of heart attacks than non-runners. So cardio 'can' be bad for you if you over-do it.

NOTE: You can pick up "7 Minute Body" at 77% off...
but only if you get EODD...

More here:


Every Other Day Diet<-- Click-Here


HIDDEN QUESTION 3:
"How Does Pizza Help Me Shed Bodyfat?"

Sounds like a dream, doesn't it?

Think again.

My dietary plan not only "lets" you eat pizza (or whatever your favorite foods might be) every week, several times a week... it DEMANDS that you do it.

What the.... ?

Yep. Here's why.

First, I have you eat less on certain days and certain times. If done the way I suggest your metabolism (the rate you use fat, energy, etc.) will not slow down that much.

Then... at a specific time... boom! You eat a lot more food... and the best way to do this is eating your favorite foods.

First, they usually have more calories.. duh! Second, you'll ENJOY the freakin' process! Most "diets" fail because people hate them... too restrictive.

So I created my System from the ground up to ensure I never got bored with my eating... and the extra cals from pizza (or my favorite... Mexican... or Key Lime Pie... yum) actually boosts my metabolism sky-high.

Here's an example:

Last week I ate the normal Every Other Day Diet-way... for me it's the "Extreme Plan" (there are 4 Plans, each for different goals.)

So, after several days of lower-cal, lower-carb eating, I ate about 5000 calories of Mexican food (so good!) But the TIMING is crucial. You just can wing it. Don't worry... I tell you exactly when to do it.

The next morning I saw more of my abs.

I went back to EODD-style eating, which I love btw... and then later had some Key Lime Pie... and what do you know? Leaner the next day.

Now I'm doing this as I "peak" -- I have to be in top shape in December. The only time I stop this is 4 weeks prior to a photoshoot... but unless you want to be 5% bodyfat (and you probably do not) you never have to stop it.

Works like a charm.

Watch this and find out why:


Every Other Day Diet<-- Click-Here

Yours In Fitness,

J O N B E N S O N

P.S. Special freebie to those who watch my entire presentation on the page above... very nice... : )

Circuit Training/Interval Training Workout Flatten Your Abs

Are you still stuck on the marathon aerobics workout nonsense?

Have you ever lost 10 lbs of Fat in a Month? I'm not talking weight loss I'm talking Fat Loss( there is a difference) but you knew that already.

Let me introduce you to circuit training. Read through this whole article use the sample workout at the end and you will be on your way to losing around 2 lbs of fat a week. As long as you are also eating clean but that is another article.

Many people simply don't get what circuit training is and that it can be beneficial for anyone. The reason most people don't get it is beacause some of the so called trainers out there don't teach it correctly.

If you have fallen for the marathon treadmill workouts will burn fat fast lie don't feel bad. You, me and thousands of others have also. But we are done with that now. Right?

"What is circuit training"?

The purpose of circuit training is to keep you moving by only allowing you to take minimal breaks between exercises. If you absolutely must rest( this will be based on your conditioning level), you can take 30 seconds to walk around and then start again. Whatever you do, don't stop moving.

Circuit training is completely different than traditional weight-training programs, but can provide a much greater boost to your metabolism than plain cardio. Circuit training, works because it causes you to keep pushing your body aerobically, while still challenging you anaerobically.

The Misconception About Circuit Training

If you're like many men, you probably think that circuit training is something a woman does with really light weights. This is probably because you associate no rest periods with light weights, and if you are trying to increase your strength, you likely think you need to be lifting as much weight as possible.

However, muscle responds to the total tension produced. If you use lighter weights, but are able to get in more sets during a certain period of time, you will produce the same -- if not more -- total tension and will stimulate your muscles to grow.

Try the follow program; you'll see, it will give you a run for your money.

Circuit Training benefits

First, it allows you to work your aerobic system while simultaneously working on your strength. Since you are constantly progressing through the workout, you will keep your heart rate up, getting much more out of it than guy who mindlessly logs all those miles on the treadmill.

Second, due to fewer rest periods, you will increase the amount of testosterone you release, which serves to help your muscles grow. While it is true that if you were to perform long aerobic sessions, your testosterone level would drop and you would start to release cortisol (which causes the body to break down muscle tissue), this workout won't take that long to complete. Therefore, you won't reach the time required to start this cortisol-releasing process.

Finally, since you will move through this workout quickly, you won't have to spend long hours in the gym, and you will be able to spend your time doing the things that you never seemed to have time for when you were making the gym your second home.

Try out this sample workout and decide if you still think circuit training is for girly men

The Sample Circuit Training Workout

This circuit training workout consists of 5 different exercises to be performed a total of six times. Perform 10 reps of each exercise before moving on to the next one. Once you have completed all six exercises, start the sequence over again.

Over time, you can gradually increase your number of reps to 20 per exercise; however, this is intense, so start slowly.

1) Mountain Climbers. While in the push-up position bring your left knee up to your chest, now do the same with the right leg. You may need to practice these a little to get a rythem and feel for mountain climbers. A great bodyweight exercise.

2) Pushups. Remember to keep your hands approximately at chest level in order to target the proper muscles. You may not know this (most people don't) but to really do push-ups correctly and get the most out of them keep your elbows close to your body.

3) Squats. You don't need to use weights ( but use them if you have them); If not do prisoner squats clasp your hans behind your head and squat down below parallel.

4) Barbell, Dumbbell or Kettlebell Cleans A fantastic total body workout in one exercise. One of my personal favorites.

5) Burpees. Start in a standing position, squat down and place your hands on the floor. Kick your legs out behind you, hold for a second, then bring your legs back to your hands. Next, explode off the floor, straightening up at the waist and jumping as high as you can. Land and bring your hands to the floor once again; this is one rep.

After completing all 5 exercises rest per your conditioning level( absolute begginner 90-120 seconds you will have to judge this for yourself). Work to decrease your rest times.

a final note

Since this workout does not target all of the muscles in your body, it is still best to include a normal strength-training routine in your program. This will keep your body balanced and ensure you are still strengthening all the muscle groups.

Circuit is a great thing to include in your workout when you are feeling like you are reaching a plateau or you're just ready to try something new to kick-start your metabolism and kick your workout up a notch.

Since it is quite intense, only perform it twice a week and be sure to take at least one day off in between. To progress and keep stimulating your body, try incorporating different versions of each exercise, such as one-hand pushups or clap pushups, and turned-out squats or squat jumps.

Hopefully, by set five of this program, you will have a newfound respect for circuit training.

Go to my web site at How To Get That Six Pack Abs Look for more articles, workouts and healthy eating tips.

Get Six Pack-Abs with Kettlebell Workouts

Get Six Pack-Abs with Kettlebell Workouts


For years fitness “experts” have been telling us to do endless crunches and sit ups to get great six pack abs abs.

Combine that with the latest low fat diet and hours upon hours of slow boring cardio and - BANG! Instant Six Pack Abs, right?

Did you ever consider that your kettlebell workouts might be the best at getting you those six pack abs?

It’s amazing how, if you say something over and over and over again, people - even the most well-informed and educated people - will believe it as the truth.

But as Turbulence Training Kettlebell Revolutionists we know better, right?

So when I get asked, almost on a daily basis, how to lose fat and get six-pack-abs, my answer seems to confuse the “general population”…

1. Perform full-body exercises.

2. Train your abs the way they were meant to be trained (by forcing them to stabilize your torso, not move it or rotate it).

3. Use some form of interval training instead of long boring cardio.

AND THE MOST IMPORTANT RULE OF ALL…

4. Eat REAL, clean food focusing on fruits & vegetables, lean protein and healthy fats limiting grains and refined carbs to a minimum.

That about sums it up how to get six pack abs in a nutshell and it doesn’t get any simpler than that.

When it comes to kettlebell workouts, getting those six-pack abs is easy if you follow the rules above.

And one of the best kettlebell exercises to get those six pack abs is the Turkish Get-Up or TGU.

Simply put, TGUs involve you laying on the ground holding a Kettlebell vertical with one arm and then performing a series of movements to get you standing upright.

It sounds simple enough, but rest assured, if you use a heavy enough kettlebell and use proper technique, it’s as hard a kettlebell or any other exercise as they come. And it will challenge you like no other Kettlebell exercise out there.

There are 2 variations on how to perform the TGU. Take a look at the video below and see which variation suits your abilities best.

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Remember, we do kettlebell workouts to simplify our lives and to give us an alternative to going to the gym and wasting the precious time it takes for us to drive, park, change, etc, etc. Time that can be spent doing more meaningful and impactful things - like spending time with our families & friends.

The truth about training to get six pack abs and a low % body fat is that our results aren’t so much dependant on what we do IN THE GYM, but what we do the other 23.5 hours in the day.

Are we getting enough sleep?

Are we able to handle our stress levels? (Notice how I said, “handle” and not “eliminate” stress. Fact is that stress is a part of life and it’s next to impossible to completely eliminate stress. Learning how to properly handle stress is more realistic.)

Are we eating whole, natural foods?

Don’t get me wrong, exercise plays a vital role in getting lean. After all, it’s still just a matter or calories in vs. calories out - of EAT LESS, MOVE MORE.

But if you’re doing kettlebell workouts and training at least 3 times per week, then, from an exercise standpoint, you’re on the right track!

Thanks to Chris Lopez of the Turbulence Training Kettlebell Revolution for this great tip to get six pack abs with kettlebell workouts.

Who Can Burn Fat Faster Men Or Women

Fat Burning- Men Vs Women To get that six pack abs look let's see if you are going about it the right way and who has the advantage for fat burning men or women.

Men and women both have a hard time with fat burning, but for different reasons. Let's identify the top 5 reasons why it's hard for men and women to burn body fat, and look at the 3 proven diet and exercise techniques to help in your fat burning so you can get that six pack abs look.

Here are 5 reasons men and women struggle to burn body fat, and the 3 essential techniques everyone must follow in order to burn fat and boost their metabolism.

#1) The number one reason men and women have a hard time losing body fat is because of poor nutrition.

Advantage: Women

Most women are better educated on food choices, but men continue to eat as if they were still playing college football. As a result, men will have a harder time losing weight because no matter how much they exercise, they are still eating too many calories. You can't "out-train a bad diet".

#2) The second reason men and women struggle wit body fat is because their metabolism decreases over time due to muscle loss and reduced activity.

Advantage: Men

Most men have more muscle mass and get more exercise than women. Plus, more men do strength training while women neglect this key element of the fat burning equation. In fact, a recent study showed that both men and women can lose fat and gain muscle at the same time with strength training - even at age 60!

Without strength training and interval training, women will continue to burn fewer calories per day with each passing year and will have a harder and harder time with body fat.

#3) Men and women will struggle with weight loss if they only rely on slow, boring cardio.

Advantage: Men

More men do interval training, and that is better than slow cardio for fat burning.

In a recent study, men and women on a year-long cardio program lost only 6-8 pounds, even though they exercised 6 days per week. In another study, a group of women did not lose weight after 15 weeks of cardio (3x's per week). In contrast, a group of women in the same study that did interval training were able to lose belly fat.

#4) Men and women have a hard time with weight loss if they don't have social support.

Advantage: Women

Most men try to do everything on their own, but weight loss is easier if you have social support. On the other hand, most women are more willing to recruit help from friends and family when on a weight loss program. Men and women can get social support from friends at work, from their family, from people at the gym, or even in an online fat loss forum.

#5) Men and women struggle with weight loss because of poor execise choices.

Advantage: Tie.

Most guys and gals just show up at the gym without a plan - or they just go for a jog and do some crunches. But without a professional plan, both men and women will not lose weight, but only waste time.

To lose the most amount of body fat in the least amount of time, both men and women should follow a program containing the following three essential elements...

A) A reduced-calorie diet of whole, natural foods.

No one needs an extreme eating plan. Just focus on eating 10-20% fewer calories than you need, focusing on vegetables, fruits, nuts, and sources of protein and healthy fats. Stay away from anything in a bag or a box.

B) Resistance training (Strength training)

Resistance training, using dumbells, bodyweight exercises, or barbells help men and women burn fat and build muscle.

C) Interval training

Short bursts of exercise, as done in interval training, work better than slow, boring cardio, and get results in half the time.

Low Carbs No Carbs More Carbs For fat Burning Abs

The Truth about Low-Carb Diets vs Controlled-Carbohydrate Meals

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

One of the problems I see with "diet talk" is that nobody seems to agree what "low carb" really means... One person may think of "low carb" as an Atkins style diet with as much fatty sausages, hotdogs, and nitrate processed meats as you want and virtually no carbohydrate based foods at all.

Another person may view "low carb" as 40% of daily calories coming from carbs instead of the traditionally recommended 55% to 60%.

If you think about it, in a 40/30/30 type of diet, the majority of the calories are coming from carbs, so that obviously can't be called "low carb"...yet some people do call it that.

Because of these drastic differences in how different people view the term "low carb", sometimes my clients are confused as to what I recommend.

First of all, I don't recommend "low carb" or "high carb" per se... I don't think it's vitally important to have any sort of exact ratio. I think everyone needs to explore for themselves how they feel at different ratios of fat, protein, and carbohydrates.

After all, the most important aspect to your success is your total caloric intake vs your caloric expenditure over a given time period.

But where carbohydrate intake becomes important is in how it can affect your hormones and blood sugar in your body and stimulate cravings. You could tell someone to eat 2500 calories/day of a higher fat and higher protein content combined with reduced carbs and they may actually finish the day at 2500 calories because their appetite is satisfied.

However, tell that same person to eat 2500 calories per day in a high carb fashion, and they may end up eating 3000 or more calories per day because the higher carbohydrate diet stimulated their cravings and they ended up overeating.

I know personally, if you throw a big steak in front of me and a big pile of vegetables, my appetite will be satisfied when I'm done that meal and for hours afterward. However, you throw a big plate of pasta in front of me, and I'm gonna devour the entire plate, and then head back for seconds and maybe even thirds.

This is what happens for a lot of people... once you start eating large portions of carbs like pasta or rice or cereals, it becomes hard to stop and then you're craving more carbs an hour later too!

So what I've found to work best for me, and a large % of my clients in the past is to eat in a "controlled carbs" manner... this doesn't mean atkins style... it means very reduced grains, zero refined sugars (to the best of ability of avoiding), and instead, getting almost all of your healthy carbs from vegetables, fruits, and maybe beans on occasion.

This ends up being very similar to the hunter-gatherer type of diet of meats, eggs, nuts, seeds, fruits, and veggies, which I believe is the healthiest way to eat.

Sometimes it just takes thinking a little differently about the way you eat and what's considered "normal" in order to get rid of some of the useless grains and sugars in your diet.

For example, why do we need to eat a burger on a bun? Most people don't even think of doing it any other way because that's what's "normal".

One of my favorite lunch meals lately has been cooking up a grass-fed bison burger with no bun, and then I top it with grass-fed cheese, sliced avocados, diced onions, and salsa. I have a big side of sliced fresh veggies like carrots and red peppers (with hummus sometimes), and then maybe have a little bit of fruit or berries on the side too.

What you end up with is a meal that's pretty well balanced between protein, healthy fats, and healthy carbs instead of overloaded with the refined grains from the typical hamburger bun.

Think about breakfast too...

do you really "need" the toast with your eggs, or can you do much better with loads of veggies with your eggs instead?

That's what I like to do for breakfast... whole eggs with cheese and loads of veggies, avocado (yeah, avo's are one of my favorite foods), and some green or white tea (or lately I've been really digging this mango yerba mate tea...mmm) with a little raw honey. So I get my carbs from the veggies and the little bit of raw honey instead of from the typical toast and orange juice that loads you up with extra carbs.

...Just some ideas in case it helps you to think differently about where you get your carbs from.

By the way, here is one of the best nutrition plans for healthy fat loss that I highly recommend:

Fat Burning Kitchen by Mike Geary I have posted a couple of fat burning recipes from Mike go to Fat Burning Recipes

My 20 Minute Workout For Fat Loss and Lean Muscle Gains

Whatever your fitness goals are muscle building, fat loss, cardio or all of the above keep your workouts short. There really is no need to do hour long marathon workouts. There is a better way.

If you have read any of my other articles you know I believe in doing total body workouts. Weight training, kettlebell training and bodyweight exercises are use3d in my workouts for adding variety.

Let's face facts sticking to an exercise program is not easy. after a hard day at work sometimes the thought of going home to workout isn't that appealing. That's why I like to and always tell people to use variety in thier workouts.

By combining weight training, kettlebell training, bodyweight exercises whether you use all 3 in a workout or a combination of them really does stop the boredom of doing the same old workout all the time.

As an example I wanted to show you the workout I did yesterday. In this workout I used weight training exercises and bodyweight exercises in a modified complex workout. I often will structure my workouts to be done in comlexes.

What is a complex?

Complexes are pairing 2 or more exercises and doing a set of each before taking a rest. Normally I don't use more than 2 exercises per complex. That's my personal choice you may want to do more.

My 20 minute workout.

Complex #1

1A - Dumbbell Clean and Press - 4 sets of 5 reps 1 set of 4 reps - this is done with 2 dumbbells doing a clean before each press. This is one of my favorite exercises it is really a total body workout on it's own.

1B - Mountain Climbers - 1 set of 18 3 sets of 16 1 set of 14 - as soon as I put down the dumbbells I go right into mountain climbers.

Stand Alone Exercise:

2 - Deadlifts - 4 sets of 5 1 set of 4 - deads are another of my favorites and really get your whole body working. So I normally do these as a stand alone exercise.

Complex #2

3A - Dumbbell Rows - 4 sets of 6 reps - these are single arm rows a good lat exercise

3B - Pushups - 4 sets of 12 reps - yep plain old push-ups a very effective and neglected exercise (as are most bodyweight exercises

Well that was my 20 minute total body workout yesterday. Muscle building, fat loss and cardio work. remember on the complexes no rest in between exercises. Try to cut down on your rest periods as your conditioning increases.

The Secret To Permanent Weight Loss? Knowledge

Knowledge Is Power! Learning Permanent Weight Loss! part 1 By Will Brink

I have a great article for you today. It is a very in depth look at how you can learn for yourself about fat loss and diet plans and whether they will work for you. Not for the short term but to get you permanent results.

This article is by Will Brink a respected author, consultant and trainer. I have had to split this article in half it is a long read. But it is very important for anyone looking for permanent weight loss. So here is part 1 Jag252

Most people who read my articles and e-books know me as a science guy who likes to quote studies and apply research to everyday problems such as weight loss, bodybuilding, and other health/fitness related topics. However, sometimes you have to step back from the science and look at the big picture to help bring people back into focus, so they can see the forest for the trees, so to speak.

For most people reading this article, finding an effective diet that works most of the time must seem as complicated as nuclear physics. It’s not, but there are a bewildering number of choices for diets out there. High fat or no fat? High carbohydrate or no carbohydrate? Low protein or high protein?

To make matters worse, there are a million variations and combinations to the above diet scenarios to add to the confusion. It seems endless and causes many people to throw up their hands in frustration and give up. In this article I will attempt to change all that.

There are some general guidelines, rules of thumb, and ways of viewing a diet program that will allow you to decide, once and for all, if it’s the right diet for you. You may not always like what I have to say, and you should be under no illusions this is another quick fix, “lose 100 lbs. in 20 days,” guide of some sort.

However, if you are sick and tired of being confused, tired of taking the weight off only to put it back on, and tired of wondering how to take the first steps to deciding the right diet for you that will result in permanent weight loss, then this is the article that could change your life…

Do you need to be a scientist to apply what you will learn here? No. A mind reader or clairvoyant? No.

A nutritionist or medical doctor? Not at all. What you need to be is open-minded and willing to learn a few key concepts that will allow you to sort through the confusion.You will be able to apply what you learn here to any diet you are considering and decide if it makes sense, once and for all!

The process, however, is neither easy nor quick per se, but I never promise you either of those things…This article does not look at specific diets but will teach you to take a logical approach and apply some common sense to choosing a nutritional plan for life long weight loss.

If you are willing and able to make a paradigm shift, then let’s proceed.

Does your diet pass “The Test”?

What is the number one reason diets fail long term; above all else?

The number one reason is…drum roll…a lack of long term compliance. The numbers don’t lie; the vast majority of people who lose weight will regain it - and often exceed what they lost. You knew that already didn’t you?

Yet, what are you doing to avoid it? Here’s another reality check: virtually any diet you pick which follows the basic concept of “burning” more calories then you consume – the well accepted “calories in calories out” mantra – will cause you to lose weight. To some degree, they all work: Atkins-style, no carb diets, low fat high carb diets, all manner of fad diets - it simply does not matter in the short term.

If your goal is to lose some weight quickly, then pick one and follow it. I guarantee you will lose some weight. Studies generally find any of the commercial weight loss diets will get approximately the same amount of weight off after 6 months to a year.

For example, a recent study found the Atkins’ Diet, Slim-Fast plan, Weight Watchers Pure Points program, and Rosemary Conley’s Eat Yourself Slim diet, were all equally effective.

Other studies comparing other popular diets have come to essentially the same conclusions. For example, a study that compared the Atkins diet, the Ornish diet, Weight Watchers, and The Zone Diet, found them to be essentially the same in their ability to take weight off after one year.

Recall what I said about the number one reason diets fail, which is a lack of compliance. The lead researcher of this recent study stated: “Our trial found that adherence level rather than diet type was the primary predictor of weight loss”

Translated, it’s not which diet they chose per se, but their ability to actually stick to a diet that predicted their weight loss success. I can just see the hands going up now, “but Will, some diets must be better than others, right?”

Are some diets better then others? Absolutely. Some diets are healthier then others, some diets are better at preserving lean body mass, some diets are better at suppressing appetite – there are many differences between diets. However, while most of the popular diets will work for taking weight off, what is abundantly clear is that adhering to the diet is the most important aspect for keeping the weight off long term.

What is a diet?

A diet is a short term strategy to lose weight. Long term weight loss is the result of an alteration in lifestyle. We are concerned with life long weight management, not quick fix weight loss here. I don’t like the term diet, as it represents a short term attempt to lose weight vs. a change in lifestyle.

Want to lose a bunch of weight quickly? Heck, I will give you the information on how to do that here and now for no charge.

For the next 90 to 120 days eat 12 scrambled egg whites, one whole grapefruit, and a gallon of water twice a a day. You will lose plenty of weight. Will it be healthy? Nope. Will the weight stay off once you are done with this diet and are then forced to go back to your “normal” way of eating? Not a chance. Will the weight you lose come from fat or will it be muscle, water, bone, and (hopefully!) some fat? The point being, there are many diets out there that are perfectly capable of getting weight off you, but when considering any eating plan designed to lose weight, you must ask yourself:

“Is this a way of eating I can follow long term?”

Which brings me to my test: I call it the “Can I eat that way for the rest of my life?” Test. I know, it does not exactly roll off your tongue, but it gets the point across.The lesson here is: any nutritional plan you pick to lose weight must be part of a lifestyle change you will be able to follow - in one form or another - forever.

That is, if it’s not a way of eating you can comply with indefinitely, even after you get to your target weight, then it’s worthless.

Thus, many fad diets you see out there are immediately eliminated, and you don’t have to worry about them. The question is not whether the diet is effective in the short term, but if the diet can be followed indefinitely as a lifelong way of eating.

Going from “their” way of eating back to “your” way of eating after you reach your target weight is a recipe for disaster and the cause of the well established yo-yo dieting syndrome. Bottom line: there are no short cuts, there is no free lunch, and
only a commitment to a lifestyle change is going to keep the fat off long term.

I realize that’s not what most people want to hear, but it’s the truth, like it or not. The statistics don’t lie: getting the weight off is not the hardest part, keeping the weight off is!

If you take a close look at the many well known fad/commercial diets out there, and you are honest with yourself, and apply my test above, you will find most of them no longer appeal to you as they once did.

It also brings me to an example that adds additional clarity: If you have diet A that will cause the most weight loss in the shortest amount of time but is unbalanced and essentially impossible to follow long term vs. diet B, which will take the weight off at a slower pace, but is easier to follow, balanced, healthy, and something you can comply with year after year, which is superior?

If diet A gets 30 lbs off you in 30 days, but by next year you have gained back all 30 lbs, but diet B gets 20 lbs off you in the next 3 months with another 20 lbs 3 months after that and the weight stays off by the end of that year, which is the better diet?

If you don’t know the answer to those questions, you have totally missed the point of this article and the lesson it’s trying to teach you, and are set up for failure. Go back and read this section again…

By default, diet B is superior. Teach a man to Fish…

A well known Chinese Proverb is;Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.

This expression fits perfectly with the next essential step in how to decide what eating plan you should follow to lose weight permanently. Will the diet plan you are considering teach you how to eat long term, or does it spoon-feed you information? Will the diet rely on special bars, shakes, supplements or pre-made foods they supply?

Let’s do another diet A vs. diet B comparison. Diet A is going to supply you with their foods, as well as their special drink or bars to eat, and tell you exactly when to eat them. You will lose – say – 30 lbs in two months.

Diet B is going to attempt to help you learn which foods you should eat, how many
calories you need to eat, why you need to eat them, and generally attempt to help teach you how to eat as part of a total lifestyle change that will allow you to make informed decisions about your nutrition.

Diet B causes a slow steady weight loss of 8 -10 lbs per month for the next 6 months and the weight stays off because you now know how to eat properly.

Recall the Chinese proverb. Both diets will assist you to lose weight. Only one diet, however, will teach you how to be self-reliant after your experience is over. Diet A is easier, to be sure, and causes faster weight loss than diet B, and diet B takes longer and requires some thinking and learning on your part.

However, when diet A is over, you are right back where you started and have been given no skills to fish. Diet companies don’t make their profits by teaching you to fish, they make their money by handing you a fish so you must rely on them indefinitely or come back to them after you gain all the weight back.

Learning Permanent Weight Loss! part 1 check back soon for part 2

Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies. His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors. Will is the author of the popular e-books, both acommpanied by private members forum access , Bodybuilding Revealed & Fat Loss Revealed.

5 Ways To Stop Cheating On Your Weight Loss Diet Forever

5 Ways To Stop Cheating On Your Weight Loss Diet Forever

HI everyone I got this article from Craig Ballantyne and thought you would really benefit from it. Some great tips for sticking to your weight loss diet. Which as you know to get those 6 pack abs you must be following your weight loss diet.
So give it a read I am sure you will get something good from it. Jag252

If you want to lose weight but you keep eating the wrong foods, then you'll be shocked by how easy it is to stop cheating on your fat loss diet. Here are 5 simple secrets to lose fat while eating the foods you love.

The first thing you need to do is script your day. Simply set aside 5 minutes today to plan out tomorrow. Write down what time you need to get up, what you'll eat for breakfast, when you'll do your workout, what foods you'll have for snacks, lunches, and dinners.

It's also important to write down when you might want to cheat on your diet and come up with two solutions to this problem. For example, if you know that on Wednesday you have meetings all afternoon Wednesday, but then you have to go right from your meeting at work into a family event, then you know you have an obstacle to healthy eating.

So you simply need to plan at least two solutions around that, whether it's eating before the meeting and then having something ready to go in the car or on the bus on the way to their activity.

By planning ahead, you'll know exactly what you should be doing for fat loss at every minute of the day. That way you won't have to make any snap decisions on the spot, and you won't give into temptation. Make a plan and stick to it and you will lose fat fast!

The second tip to help you avoid cheating on your diet is to simply "believe in yourself". Basically if you have the self-belief in yourself that you aren't a cheater, then you're not going to cheat, but you have to have what they call honest self-belief in yourself.

So you can't just say, "Oh, I'm not going to cheat," but then not really believe it deep in your heart. You must truly believe in yourself. This is a mindset you must develop.



The third tip is preparing your food in advance and ties in with the planning tip I gave you at the start. You need to set aside time on the weekend or during the week to plan your meals, do your shopping, and prepare as much of the food as possible (cut up vegetables, batch cook chicken breasts, etc.).

Most people would be best off to do Sunday morning rather than Sunday evening or Saturday instead of Sunday depending on their day. You might also need to do a mini-session during the week.

Planning and preparing and doing the shopping and then scripting out the meals are essential to stop cheating on your diet. It's a very serious thing. If you want to have great results, if you want to have advanced results, then you have to go beyond normal and do advanced things. So that's a mind set that people have to understand.

The fourth tip is to get social support. I can't recommend social support enough for people. You can't do this on your own. You need help from others to stick to your fat loss diet. If you work in an office, then you need to get a nutrition buddy who will support your decisions but also hold you accountable.

Obviously the office can be an area of support, but it is also going to be the area of most temptations because you're going to have those people who are just trying to be a good person by bringing in the donuts and shoving them in your face.

Then you're going to have those people who really should know better than to be a jerk and tease you about your diet and fat loss goals. There's always going to be those people and you just have to plan for those people.

You need to go back to the scripting idea I talked about earlier and come up with two solutions to these people that are just being a headache to you. You also need to seek out the social support nutrition buddies at work and find someone who you see is doing the same thing as you and has the same goals. Eat lunch with them!

You also need social support at the gym to avoid cheating on your diet. Find a workout buddy or just ask people that you know stuff because people that know stuff are very happy to help you stick to your diets and workouts.

Finally, at home, try and get your family behind you. That is a really big problem in some families where one - maybe for example the guy or the girl doesn't have a hard time with weight and can eat whatever they want and it's very hard for the other person. So, communication is big in the social support network there.

The fifth tip to help you avoid cheating on your diet is simple. I want you to brush your teeth after every meal when you think you might cheat. For example, most people are good all day till about 4pm, so make sure you brush your teeth after eating a healthy afternoon snack.

Eating after you brush your teeth just isn't that much fun, so it should help you control your cravings. Chewing gum is another great option. So is having a Green Tea. You can also use these tips after dinner, because that is when the 2nd danger zone of diet cheating comes into play.

Those are all just routines that you need to develop in order to build the power over food, rather than allowing food to control you. Day by day, take baby steps to improve your power over food and you'll stop cheating on your diet.

So believe in yourself, stay busy, keep your mind off food, and plan ahead for all the obstacles in your life and you'll lose fat fast by sticking to your fat loss diet. This doesn't happen overnight. This might be a two-year plan where you go from binging twice a week to taking it down to once every three months but you will be better off for life.

It might take you two years to do that, but you know what? If you're 30, 40 or 50 now you've still got another 50 or 60 years left. You may as well start now and get that habit into place. So think long-term there. Even enjoy the small victories and you can pull it off. There are small victories every day.

You must try and make tomorrow better than today and don't beat yourself down mentally about it because you've got a lot of meals over the course of your lifetime. Just try and make the rest and the next ones better. That is how you stop cheating on your diet and how you lose fat for life.

Grab your free workout at http://www.TurbulenceTraining.com

Your Guide To Get That Six Pack Abs Look

Your Guide To Get That Six Pack Abs Look


Getting that six-pack abs look through weight training and interval training has become one of the popular choices to keep the body fit and healthy. This is because it does not only guarantee a fast way of adding lean muscle but also the body's endurance and strength as well.

Experts say that for anyone to develop six-pack abs and lose unwanted bodyfat, weight training and interval training using compound exercises and intensity in total body workouts.

Your muscles exert force against different forms of resistance like free weights, kettlebell training and interval fat loss training which greatly aids to the development of six-pack abs as well as total body fat loss.

Strength training as the key to six-pack abs

Your best chance for getting that six-pack abs look is strength training. To start with, it is ideal to do strength training exercises at least 3 times a week for at least 20 minutes or so to prepare the muscles for more rigorous physical movements.

Weight training is still the best workouts to up your metabolism which will keep your body burning fat off long after your workout is over.

Aside from preparing your body's muscle for more extreme physical exercises, strength training not only give you firm muscles for a great looking physique but will give you trmendous energy levels. Studies show that strength training is very important for fat loss and getting that six-pack abs look because it can increase the endurance and strength of the developed muscles that can allow you perform tasks daily with lesser exertion and effort.

This can also improve the working capacity of the muscles but also aids the body's coordination, balance, and blood circulation as well as the strength of the joints, ligaments, and bones.

Experts say that to be able to develop muscle and achieve six-pack abs through strength training, should always make it a practice to warm up properly before you start strength training and after you should always gradually wind down for a cool down.

Stretching is very important for beginners because it can reduce soreness after the exercises and can help prevent cramped muscles while increasing the range of your motion.

Doing workouts to get that six-pack abs look can do common stretching exercises such as warm-ups that include flexibility and stretching exercises to keep the muscles supple, increase the joints' range of motion, heart rate and body temperature, and blood flow to muscles, enhance flexibility, and improve coordination. Cool-downs are also important to return the heart rate as well as the blood pressure to resting mode gradually. Since they are composed of slow walking and stretching, it can relax the sore muscles during and after the exercise.

After warm-up and stretching, the strength-training exercises using compound exercises.

Squats

Deadlifts

Presses

Bench Presses

Rows

Pull-ups

By concentrating on compound exercises you use more muscles in the body at the same time. You might also be surprised to learn how much work your ab muscles get by using compound exercises.

Getting Six Pack Abs and losing body fat is not about doing endless reps of crunches and ab specific exercises. Total body conditioning compound exercises, kettlebell training and interval fat loss training plus healthy eating is the fastest path to six pack abs.

6 Pack Abs In 2009: Are You An Emotional Eater?

Are you an emotional eater?

Emotions can be deadly.

At least when it comes to eating.

And the VAST majority of us are "emotional eaters." And that leads to excess bodyfat.

We eat when we are stressed-out.

We eat when we are overly happy.

We eat when we are depressed.

And when you eat like this you can kiss your fatloss goodbye.

There's a 4-minute video that I want you to watch today.

It is touching, funny, and very powerful all at the same time.

And it will help you come to terms with emotional eating.

Go here --

--- > click-here: Stop Being An Emotional Eater

P.S. This is a very unique video. I know you will love it.

And I KNOW you will benefit from it.

Please share this with others too.

--- > click-here: Stop Being An Emotional Eater

Free 7-day Fat Loss Certification Course

Subject: "Free Fatloss Course and Book!"

Wow. Jon Benson has lost his mind. And you have nothing to lose but your excess bodyfat

This is one of the coolest things I have seen in a long time.

Fitness pro Jon Benson released a bombshell last week on the fat-burning world.

He is giving away a book's worth of material in his freee 7-Day Personal Fat Loss Certification Course.

Freee... and get this: Anyone who completes the course gets his book "The Radical Fatloss Blueprint" freee as well.

So there's nothing to buy at all... in fact you get tons of freee stuff AND you can even earn bucks in the program.

It's just too cool for words.

So go see it for yourself:

Free Fat Loss 7-Day Certification Course
After the course, you get his "Radical Fatloss Blueprint" freee too. This is all about how he and a group of "guinea pigs" experimented with natural techniques and got up to 21 lbs of unwanted bodyfat off in just 21 days.

The average was 17.5, but some people got as much as 30 lbs off.

All with little to no muscle lost.

It then outlines the 'exact' workout and supplement "feeding" schedule Jon still uses to get into top shape in 21 days.

This is down to the 'hour'... and it includes home workouts or gym workouts. Your choice.

This is his gift to my readers, and I am thrilled to share it with you.

Here you go:

Your Free 7-Day Certification Course

6 Pack Abs In 2009: Excess Stomach Fat Is More Dangerous Than You Think

Stomach Fat even more dangerous than you thought.

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.

The only solution to consistently lose your abdominal fat and keep it off for good is to combine a sound strategic nutritious diet full of unprocessed natural foods with a properly designed exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution... all of the nutritional strategies, as well and training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.

Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS. A lot of people have emailed me with questions about whether they need any special equipment, if they're too old or too young for this program, etc. I've made a page that should answer all of your questions...

I would like to thank Mike Geary How To Get That Six Pack Abs Look for this article

6 Pack Abs In 2009: Pizza VS Cardio

I just watched this hilarious video that hammered home a invaluable nutrition lesson.


I wish I had filmed this first but my two buddies Craig Ballantyne and Brad Pilon beat me to it.


In the video Brad is out to PROVE to Craig the famous saying:


***
"You Can't Out Train A Bad Diet!"
***


The two have a Pizza VS Cardio contest!


So Craig jumps on a treadmill and cranks it up to the absolute maximum speed with a slight incline (without falling off) and starts sprinting.


While Craig is busting his butt at 11.0 MPH, killing himself to lose fat, Brad is standing beside him consuming a box of pizza.


After about 3 minutes, Brad has consumed 800 calories (half a pizza) and Craig has burned 42 calories!




LOL!


Moral of the story - you CAN NOT out train a bad diet.


========================
Here's What You Can Do...
========================


Stop following a diet period.


Use these MEAL PLANS instead.
=> Done For You Fat Loss Meal Plans

Compare any other diet book or diet method to simply following a "designed-for-you" meal plan that eliminates 100% of the guess work and you'll come out on top 100% of the time - GUARANTEED.


How do I know this?


Because the best meal plan is based on BALANCE and VARIETY which is exactly catered to your physiological make up. You can't get more personalized than that!


And the best part is, all you do is plug in a few basic measurements to determine which plan to follow and you begin your VERY NEXT MEAL today.


It's critical that you put your meal plan into action TODAY - not tomorrow, not next week or next month.


I love these plans because they are SO EASY to implement your very next meal and continue until you have developed the habits necessary to see results so that you stay motivated and finally perfect your body and health.


There are no rules to follow, complex formulas, expensive supplements, ridiculous macronutrient ratios that you need to concern yourself with.


Everything is already DONE-FOR-YOU and designed-for-you.


Grab your PROVEN meal plans here:


=> Done For You Fat Loss Meal Plans


I promise these will give you everything you need to eat right so you can implement them immediately.


Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Advisory Team Maximum Fitness Mag
Contributor to Men's Fitness Mag
Honors Kinesiology Degree


P.S. Eliminate all the nutrition nonsense and stop thinking you need a "special diet" which is a complete LIE, massive nutrition conspiracy and scam.


You need to start with a simple nutritional template that is CONSTANT and COMPLETE with the CORRECT foundational nutritional principles.


Click here to grab your copy today:
--> Done For You Fat Loss Meal Plans

Total Body Exercise Workout Get That Six Pack Abs Look

Total Body Exercises To Get That Six Pack Abs Look

Get that six pack abs look? What does that mean?

Simply put to get that six pack abs look means losing that unwanted body fat. By losing that body fat you will get that sleek, toned, athletic and fitness model look.
The no more crunches way to losing unwanted body fat and get that six pack abs look.

By doing total body exercises you not only will tighten your abs but you will firm up your butt, have slender thighs and get rid of those flabby arms.

That's what you see when you get that six pack abs look.

Total body exercises include squats, deadlifts, presses, rows, etc which indirectly work your abs burn more fat and will get that six pack abs look faster and more efficiently while bringing you permanent results.

Get that six pack abs look no more crunches, twisting crunches, and ball crunches today.

Instead, use what I call "total body exercises to get that six pack abs look".
Here are 3 good ones:

1) The Stability Ball Rollout
2) The Hanging Knee Up
3) Stability Ball X-Body Mountain Climber with Feet OR Hands on Ball
In fact, you could use these three total body exercises to get that six pack abs look in a triset at the end of your workout to relly give your abs more work.

A) Stability Ball Rollout - 10 reps
- No rest.
B) Hanging Knee Up - 8 reps
- No rest.
C) Stability Ball X-Body Mountain Climber (Hands on Ball) - 10 reps
- Rest 1 minute & repeat 1 more time for a total of 2 trisets.

You'll never have to do another useless crunch on a stinky, sweaty
dirty gym mat or hotel room floor EVER again!
Discover more total body exercises to get that six pack abs look at Weight Loss Fitness And Bodybuilding

How To Get That Six Pack Abs Look More Total Body Workouts

Busy Women - Total Body Workouts


Total body workouts forget any thoughts or information you read about spot reducing. Spot reducing doesn't work end of story. The only way to get a firm butt, slender thighs, tight abs and get rid of that saggy arm fat is by training your whole body each workout.

weight training, kettlebell training, interval training, bodyweight exercises and eating healthy are your keys. In this article I am going to concentrate on the training and workouts for total body conditioning. In other articles we will look at healthy eating for lean muscle gain, fat loss and increasing your energy.

By using total body workouts you will not only get faster and much better results (inlean muscle gains and fat loss) but your workouts will be much shorter. At home or at the gym wherever you workout your workouts should take you at most 40 minutes.

If you are spending more than 40 minutes you are probably not working out at the proper intensity level. Your weight training workouts will probably be the longest in terms of time. But this can also be shortened by cutting down your rest time in-between sets.

I am a big believer in variety in workouts. By variety I mean using all the training systems I mentioned above.

Let me give you a rundown on the 4 training sytems for total body workouts.


There’s different ways to build strength, add lean muscle and lose fat:

Today a begginner bodyweight only total body workouts.

• Bodyweight Exercises. Master your own bodyweight first. Pushups, pullups, situps,
squats, etc are the best place to start. Bodyweight workouts are what I would advise to anyone who is just starting an exercise program.

Here is a begginning Bodyweight program for total body workouts:
1) Prisoner Squats
2) Push-ups
3) Burpees

Stay with this 3-4 days a week for 1-2 weeks. I want you to just get your body and conditioning level ready to take on more diffucult workouts. Work up to 3-4 sets for 8-10 reps. As a beginner if you think 2 weeks isn't enough stay on it longer you will know when its time to move on.

Coming in future articles I'll be covering the following and more.


* Weight Training. Using free weights, barbell training specifically. You can build a
massive amount of strength,lean muscle and achieve great fat loss results with just a simple set of weights.

When doing Weight training Compound exercises like Squats, Deadlifts, Presses, etc build the most strength, lean muscle and is still the best method for fat loss.
most strength the fastest.

* Kettlebell Training You can train at home, or go outside and get some fresh air. Kettlebell training is a form of training that will not only improve the appearance of your physique, it will give you strength and mental toughness that you did not know was even possible.

* Interval Training What most people don’t know is that intervals are the best cardio method for fat loss. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. Intervals continue to burn calories and fat after the training session, and that’s something you won’t get from slower, longer sessions of cardio.

Get More Sleep To Lose More Body Fat

Better Sleep Equals Less Body Fat!



I hope you're doing well and enjoying your good health, energy, and lean body!

Let's take a step away today from the normal discussions about various training techniques or nutrition ideas, and look at another vitally important aspect in your life that plays an important role in your success with your fitness goals. And that aspect is...

How well do you sleep?

I've noticed that one of the challenges for many people in their fitness endeavors is getting enough quality sleep each night. In case you didn't already know, the quality and quantity of your sleep each night is VERY important to maintaining an optimal hormonal balance within your body and keeping your metabolism as high as possible. Obviously, this all translates into a leaner you, if you are sleeping well regularly.

On the other hand, if you never seem to get enough sleep, or don't sleep well enough to give your body the rest and recuperation it needs, you can count on the fact that this lack of sleep is making you fatter! That's right, the lack of quality sleep creates a fat-storing hormonal mess inside your body. The fact is, the stats show that most people don't get enough sleep regularly, and also don't sleep as soundly as they should.

Aside from sleeping disorders, most people simply don't get enough sleep because they have a hard time shutting down their minds at night, which leaves them lying there in bed tossing and turning with thoughts about the stresses of their daily lives shooting through their heads. Does this happen to you?

This has actually been a problem for me personally, but I've started to gain control of this with a few secrets I've learned, and now I can usually fall asleep pretty fast each night. Here are some of the tricks I've used to fall asleep easier each night. Some of these you've probably heard before, but others may be new ideas for you.

1. Try not to exercise intensely within about 2 hours or so of your normal bedtime. However, getting regular daily exercise at any other time of the day will help tire you out so that you can fall asleep easier once bed time comes.

2. Don't try to go to sleep hungry. Contrary to popular belief, just because you eat after 6 or 7 pm does not mean it's going to be instantly deposited as blubbery body fat. As a matter of fact, a lot of very lean people that I know eat small meals right before they go to bed each night. A light healthy snack 30-90 minutes before you hit the pillows will help satisfy your hunger and help you fall asleep easier.

3. Avoid stimulants like caffeine any time after late-afternoon.

4. Try chamomile tea and/or mint tea an hour or two before bed time. These generally have a relaxing effect and can help you calm down at night. I recently found a tea product called "bed time tea", which combines chamomile and mint in the tea bags. I add in just a little touch of raw honey too and this combo really seems to relax me.

5. Try ground nutmeg in capsules an hour or two before bed. Nutmeg is supposed to also have a calming effect on the body. What I've done is buy a couple rounds of whole nutmeg and use a strong coffee grinder to grind them into powder. Then I fill empty capsules with the nutmeg and take a couple each night. Two whole nutmeg rounds will fill a couple dozen capsules, so I store them in a ziplock in the fridge. I'm not totally sure if this helps or not, but it certainly can't hurt, and nutmeg is at least a good source of antioxidants too!

6. Try to clear your mind of daily stresses and things you need to do. This has been my biggest obstacle to overcome in order to fall asleep at night. One thing that helps is to use a note pad to write down what I need to do the next day. That helps me clear my mind and reassure that I won't forget anything, so that I can relax. Instead of thinking about my day, or what I need to do tomorrow, I simply wipe my mind clean, and think about a relaxing place that I enjoy, like a tropical beach, or lying on a hammock in the breeze somewhere. If I can keep my mind on something relaxing like this, and not my daily worries, I fall asleep like a champ!

I know there are many other strategies that people use to help fall asleep, but I figured I'd just give you a few of the tricks that have helped me out with conquering this. Whatever you do, please try to keep it natural... taking sleep aid drugs will almost always have adverse side effects.

So do yourself a favor and pull the plug on the late-night talk shows or late-night Seinfeld re-runs (although that Kramer does crack me up!), and try to get to sleep a little earlier from now on. Clear your mind, relax, and enjoy some good quality sleep that will keep your body leaner and have you feeling more energy filled during each day. Good luck!

This ezine issue was sponsored by Natural Sleep Secrets - an innovative program to help you fall asleep fast and get deep restful sleep every night, without sleeping pills.

I hope this discussion has given you some ideas on how to fall asleep easier at night. Remember, more quality sleep equals a healthier, happier, and leaner you!

Done For You Fat Loss Meal Plans Do You Need Them?

Are Meal Plans Really What You Need? That's the purpose of this article I have for you it's from my buddy Nick Nilsson of Metabolism Surge.

Some food for thought if your on the fence either way about the Done For You Fat Loss Meal Plans Iv'e been telling you about.

And I have to say, it IS an excellent product. The meal plans
have been created by people who know EXACTLY what they're
doing when it comes to food prep and nutrition. I have no
hesitation recommending this product for people who are
looking for meal plans and a way systematize their nutrition
for optimum results.

Learning by doing is, quite honestly, one of the best ways to
learn good nutrition.

So if you've ever found yourself confused about what to eat
for best results, THIS is a program you should get, especially
while it's being launched at HALF the regular price (47 bucks
instead of 97 bucks). This is only going until Friday at
midnight, so grab it now if you think you might want it.

Heck, you don't even have to follow the meal plans exactly -
it's a great to way to just grab some random, healthy meals,
too (with all the nutritional info all laid out, as well as
proper portion sizes).

I definitely don't mean to come across like I'm down on meal
plans...I think they absolutely have their place in training
programs.

It's the same deal with actual workout schedules...I tell
people to follow a pre-written program from an expert so you
learn how to train properly before you starting mucking around
with things yourself...chances are, if you don't know how to
put together a program properly, you're not going to get the
best results.

Same thing with nutrition...if you don't know how to put
together a nutrition plan (even if your plan is a very general
one), you'll benefit tremendously by learning exactly how to
do it from an expert.

Okay, off that soapbox and onto another one...

So ARE meal plans necessary for fat loss?

And without further ado, the answer is yes...and no!

Allow me to explain...

Following meal plans is one of those things that you either
love or hate. You either feel like you HAVE to do it in order
to get results or you feel like there's NO WAY you'll ever be
caught dead doing it. It's rare you find somebody who sits on
the middle ground in this one.

As most people know, in order to lose fat, you've got to have
a caloric deficit, taking in fewer calories than you burn on
a daily basis. No surprises there.

Now here's the thing...in order to consistently achieve that
caloric deficit and lose fat, you must be AWARE of your calorie
intake.

I believe the REAL question we should be asking here should not
be "Is meal planning necessary?" but "Is calorie-AWARENESS
necessary?"

So if, in order to be aware of how many calories you're taking
in, you need to specifically PLAN and COUNT them (by weighing
food and referencing food charts), then THAT will be what you
have to do to get results.

And that is totally fine!

But if you've already GOT a good awareness of how many calories
you're eating in a day and you know what you need to eat (or
not eat) in order to achieve that caloric deficit, then meal
planning is NOT necessary for you.
The key here, again, is awareness.

You see, the big problem with not following meal plans arises
when a person THINKS they're aware of their caloric intake but
they really are NOT.

It's a fact that most people dramatically under-report their
caloric intake when they are asked to estimate how much they
eat in a day. When they keep a food diary and have to write
down every little thing that goes in their mouth, in some
cases their TRUE caloric intake nearly DOUBLES.

So even if you don't want to follow a meal plan, it may be
time for a quick compromise. It's a temporary calorie count/reality
check!

If you're not losing fat right now and you feel like you're
not really eating much, here's something you can try in order
to test your "caloric awareness":

First, write down how many calories you THINK you're eating
every day.

Now for the next full week, write down everything you eat.
And I do mean EVERYTHING. Every little taste and every little
snack. EVERYTHING. Just write down foods and portion sizes -
don't try and look up how many calories each thing has and
don't suddenly change your diet because you want to make
yourself look good - just keep doing what you've been doing.

At the end of the week, go to a food chart and research
everything you ate. Add it up and divide by 7. This will
give you your average daily caloric intake.

If you're within a few hundred calories of your original
estimation, congratulations! You've got good "calorie awareness!"

But if you're off by a significant margin, this will give you
some VERY useful feedback on what you need to do to get fat
loss rolling again.

So there's a vote FOR meal plans...let's look at the other
side of the coin.

And I'll be blunt here...the calorie counts in meal plans,
no matter how careful you are, are simply NOT 100% accurate.

Think of it this way...no two pieces of food are alike. When
you buy a steak at the grocery store, they don't charge you
per steak, they charge by the pound. And even when they charge
by the pound, two steaks of the same cut can have DRAMATICALLY
different composition - one could be lean and one could be fatty!

But if you look at a calorie chart, you'll see "3 oz sirloin
steak - 100 calories"...or something to that effect.

So even if you weigh and chart every single piece of food you
put in your mouth, you're STILL going to be off by a fair
margin. That's just a fact.

And while how MUCH you eat has an impact on fat loss, WHEN
you eat it and what foods you eat together makes a HUGE impact
on your results. "Calories are calories" is true only up to
a point.

For example, if you eat a big meal after a workout, most of
that will get used for recovery purposes. But if you eat that
same big meal late at night, nowhere near a workout, a good
portion of that will just be stored as fat.

Another example is eating sugary carbs with fatty foods - the
insulin response you get from sugary foods will jam that fat
right into your fat cells with very little trouble!

So now that you have absolutely no idea WHAT the heck to do
now, here's my step-by-step solution...

1. If you like to follow meal plans and it gets you results...
keep it up!

2. If you like to follow meal plans but you're NOT getting
results, either eat less or make sure you're writing down
EVERYTHING you're eating AND are being as accurate as possible
with your charting (and get some good meal plans, for crying
out loud).

3. If you DON'T like to follow meal plans and you ARE getting
results...keep it up! Meal plans are NOT necessary if you're
aware of how many calories you're taking in AND you're
getting results.

4. If you DON'T like to follow meal plans and you're NOT getting
results, it's time to take one week to count your calories
and improve your caloric awareness. It's only a week and
it'll give you a MUCH better idea of what you're actually
taking in. This will pay off BIG in the long run because
once you get a feel for your TRUE intake, you can very easily
keep yourself honest and ADJUST on the fly.
To my mind, the bottom line is results. If you're NOT losing
fat, then you're not getting the results you want...simple as
that. Your approach should be focused on doing what you need
to do to get those results.

Developing your caloric awareness is the key to long-term
success with fat loss. And if you have to follow meal plans
to do it, then that's what you've gotta do!

If that's the case for you, then go grab the meal plans right
now, because they're excellent and their relatively cheap
right now (especially considering the amount of work that's
gone into putting these together).

Thanks Again to Nick for this look at meal plans and will they work for you. If you are still on the fence here is the link to Done for You Fat Loss Meal Plans and some more info.

Hope this helps. I do endorse the Done for you meal plan system very highly. But this is something you have to decide for yourself - Will I Follow It And Get The Full Benefit. Talk to you soon Joe

There is this really funny you tube video up with two of my fellow fitness experts that had a "Pizza VS Cardio Contest!"

They wanted to put the famous saying: "You Can't Out-Train A Bad Diet"
to the ultimate test.

The video hammers home an invaluable nutrition lesson...

So one fitness expert jumps on the treadmill and cranks it up to the absolute maximum speed with a slight incline (without falling off) and starts sprinting.

While he's busting his butt at 11.0 MPH, killing himself to lose fat, the other fitness expert is standing beside him consuming a box of pizza.

After about 3 minutes, the guy eating has consumed 800 calories (half a pizza) and the guy sprinting has burned 42 calories!

Moral of the story - you CAN NOT out train a bad diet.

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

Here’s What You Can Do…
========================

Stop following a diet period.

Use these MEAL PLANS instead.
Done For You Fat Loss Meal Plans

Compare any other diet book or diet method to simply following a “designed-for-you” meal plan that eliminates 100% of the guess work and you’ll come out on top 100% of the time - GUARANTEED.

How do I know this?

Because the best meal plan is based on BALANCE and VARIETY which is exactly catered to your physiological make up. You can’t get more personalized than that!

And the best part is, all you do is plug in a few basic measurements to determine which plan to follow and you begin your VERY NEXT MEAL today.

It’s critical that you put your meal plan into action TODAY - not tomorrow, not next week or next month.
I love these plans because they are SO EASY to implement your very next meal and continue until you have developed the habits necessary to see results so that you stay motivated and finally perfect your body and health.

There are no rules to follow, complex formulas, expensive supplements, ridiculous macronutrient ratios that you need to concern yourself with.

Everything is already DONE-FOR-YOU and designed-for-you.

Grab your PROVEN meal plans here:

Done For You Fat Loss Meal Plans
I promise these will give you everything you need to eat right so you can implement them immediately.

P.S. Eliminate all the nutrition nonsense and stop thinking you need a “special diet” which is a complete LIE, massive nutrition conspiracy and scam.
You need to start with a simple nutritional template that is CONSTANT and COMPLETE with the CORRECT foundational nutritional principles.

Take advantage of the HALF-PRICE sale that ends in 60-hours:
Done For You Fat Loss Meal Plans