Wednesday, November 25, 2009

A Way to Eat Your Favorite Foods and Still Shed Bodyfat Like Crazy...

Let me get right to the point:

If you thought you had to give up yourfavorite foods in order to shed unwanted bodyfat, then this will be one of the most important letters you ever read.

Two "former fatties" developed a System ofeating that allows you to eat whateveryou like every other day and still loseall-the-weight you want.

No pills. No guilt. Just a dietplan for theREAL WORLD, developed by real people.

If you want to skip ahead, go here --


>>> Most Dietplans Are Too Hard

Most of what you've read about how to shed bodyweight is a lie.
Some 'experts' expect you to believe theyeat chicken and broccoli every night fordinner and rarely if ever cheat.

Right. And I'm the Dalai Lama!

Just as bad, these plans are too difficult for anyone to follow for more than a few weeks.
So when folks like you discover they can eattheir favorite foods every single week andstill shed the weight you should see the look on their faces.

They can't believe it.

Some think they have to take some "superpill" to succeed. Not true!

Others think they will have to spend hours a day in the gym killing themselves. No way!

Here's the truth:

Jon and Jan were both obese. Over the pastfour years, they perfected a System that showsyou how they went from obese to "cover model"fit and still eat their favorite foods.
Not "once a week" either -- they INSIST you eat yummy food frequently and without guilt or worry.

>>> Even better, they never count a single calorie!

See for yourself --


Here's the facts: there is NO SUCH THING as a perfect diet plan.

But thousands of people make billions ofbucks off of selling the idea that there is onlyONE way to eat in order to get lean.

Even worse: these people create dietplansso ridiculously strict that even fitness pros likeJon and Jan can't follow them!

They had to create a plan anyone could follow. Women, men, and even kids.

You should see these pictures! They used Jan's six-year-old daughter Kari to prove a point --
This is so simple a even CHILD can do it!

And you should see their clients...the few whoknow about this System...

They get to eat pizza, burgers, ice cream,and more...and still lose-the-weight!
This is not a pill or a scam...this is scienceapplied to the real world.

The science: you take advantage of the factyour body prefers a change of pace and canrespond by burning ugly fat.

The real world: no one is going to eat saladand tuna every day for the rest of their life inorder to shed bodyfat and feel good again.

Simple, right? Common sense!

You absolutely MUST HAVE a dietplan youcan live with for life.
And that's what this is.

Even better: through our special link-below, you get this new System at **HALF PRICE ** for a limited time only:


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What is this new System called?

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EVERY OTHER DAY DIET<== click P.S. Thank you for being so patient, too. Jon and Jan received countless emails about The Every Other Day Diet..."When is it coming out?" "How can I get an advanced copy?"

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Tuesday, November 24, 2009

20 Vegetarian Holiday Recipes

I love the Thanksgiving holiday! Why? Because I can enjoy all of the meals while still eating healthy.

For example, here's what I try to get a lot of:

Appetizer: Shrimp and raw veggies
Dinner: Turkey (very little gravy), sweet potato, lots of veggies
Desert: This is my cheat for the week so I allow myself to indulge in a slice of my favorite chocolate pudding pie.

Sounds good right!?! Well it is, but I do have some vegetarian friends who hate this holiday! Well I'm now going to give you veggie recipes that will make your meatless holiday a great one!

Fortunately, I just received an email from vegetarian recipe expert, Kardena Pauza, and here's what she has planned:

"For Thanksgiving, we are going to be at my good friend's house so we will bring some dishes over to contribute to the dinner.

The dishes I am going to make are in the new Vegan holiday recipe book that I just prepared for you.

So on Thursday, I'll be "cooking" up a storm, preparing...

1. Cauliflower mashed potatoes and vegan gravy
2. Healthy Vegan green bean casserole
3. Raw chocolate truffles - my specialty!
4. Fresh, homemade cranberry sauce

And my vegan friends will surprise me with their awesome holiday dishes. I cant wait to have pumpkin pie and sweet potatoes! Two of my favorites!

If you want to try those out, plus 16 more of the best holiday Vegan recipes to help you eat healthy and veggie over the holidays, then I have great news for you.

You'll even discover a substitute for Thanksgiving Turkey, Beef Wellington, and more yummy chocolate desserts."

And to celebrate Thanks-Veganing (and November's World Vegan Month), Kardena is including her 20 Vegan Holiday Recipes book along with a $30 discount on the Easy Veggie Meal Plans System.

But hurry...the $30 off Easy Veggie Meal Plans celebration discount is only available until American Thanksgiving Thursday, November 26th at 11:59pm. As soon as "Black Friday" morning comes, the bonus is removed and the price goes back up.

Click here for the veggie holiday recipes bonus & $30 off holiday sale:


PS - Be a FAST ACTION taker and start celebrating vegetarian eating and Thanks-Veganing by improving your health, boosting your energy, clearing your complexion, and dramatically transforming your body with these special holiday recipes and the Easy Veggie Meal Plans today!


Monday, November 23, 2009

3 Secrets For a Fat Burning Holiday Plan

If you want to do the impossible and LOSE fat over the holidays,then this is going to be the most important fat burning tips articleyou ever read.

Losing fat and keeping the weight off over the holidays is easier than you think. And I'm going to show you exactly what you need todo to lose fat while enjoying yourself at big meals and parties over Thanksgiving, Christmas, and New Years.

There's just 3 simple steps you need to follow.

1) You need to plan out your reward meals in advance. Remember, itis a big psychological boost to your fat loss program if you canstill enjoy your favorite foods while transforming your body.
So here's what you need to do. Simply grab a calendar and mark offthe days when you have a big meal planned. Don't forget, you getat least one meal per week when you can have whatever you want.

That means you can mark off Thanksgiving Thursday, and then your work holiday party, then your family Christmas dinners, and any other event you have planned. Once per week you get to reward yourself for doing such a great job with your program. So enjoy!

2) The second thing you need to do is plan out your fat burningexercises sessions in advance, so you know exactly what you need todo in order to free up more time for holiday parties, shopping, andmerry-making.

Remember, you don't have to do long, slow, boring cardio if you want to lose stomach fat. In fact, you have to do just the opposite. You need to cut your workout time, cut the time you spend at the gym, and just say NO to cardio and crunches. Both are a waste of your time - and that's my holiday gift to you - never having to do those silly exercises ever again.

Switch to the simple, bodyweight and home fat burning exercises inthe Turbulence Training system. You'll love how you can burn fat inthe comfort of your own home in just a few short minutes each week.

3) Stay strong with social support. Now more than ever is the time of year when you need to spend time with your social support group. Make sure you are still checking in on the Turbulence Trainingmember's forum to get help and support on sticking to your fat burning plan over the holidays. You'll get help from others all overthe world to lose fat while everyone else at work gains weight.

So that's all you have to do...just follow that simple 3-step plan of reward meals, planning, and social support, and you'll lose fatover the holidays.

I strongly recommend you get the exact diet and fat burning plan that I use from Turbulence Training from world famous fitness expert, CraigBallantyne.

Plus, with today's special offer, you can try out the Turbulence Training Fat Loss System for only $4.95 for the next 21 days.

Click this HERE to try out Turbulence Training today:


PS - Don't forget...
The Turbulence Training System has a 60-day guarantee. If you aren't 100% satisfied, just let Craig Ballantyne know and you'll get every penny back.


Here's to your Fat Loss during the holiday season!!

Saturday, November 21, 2009

GIGO for Weight Loss

I went out with a friend to lunch this week and he asked me a question that I hear a lot:

"Mike, I've been exercising a lot lately, but I have barely lost any weight. Why?"

My friend works in the computer industry so I decided to answer his question in familiar terms for him.

First, I told him that exercising was a great start in his fat loss journey. However, I told him his diet was even more important than the exercise. I asked him if he understood the term GIGO. Of course he said yes and told me GIGO stood for Garbage In Garbage Out for computer programing. So basically if you put bad code into a computer than you can expect to get bad results.

I proceeded to tell my friend to apply the same GIGO theory from computers to his fat loss goals.

He looked at me like I was nuts!!!

I went on to explain that if you put garbage into your body (junk food, sweets, soda, etc.) then junk is going to come out (fat, cellulite, stomach rolls, etc.). In order for my friend to be successful he needed not only to exercise but also cut his caloric intake and start eating healthy foods.

So remember when you are trying to lose fat that your diet is MORE important than exercise. If you put garbage into your body than you will get garbage (FAT) back out!

Wednesday, November 18, 2009

Want to Lose Weight Before The New Year?!?

I've always thought that everyone's New Year's resolution to lose weight was pointless. The resolution maybe will last 2 months and then everyone usually goes back to their old ways. Why not try and get healthy and lose fat NOW?!? I've always used transformation contests for extra motivation and I've found a new one that you can join to start losing fat before and during the holidays.
This contest is being run by Tom Venuto, author of Burn the Fat, Feed the Muscle. Please check out what Tom has to say. If you want to start getting healthy and losing fat now, this contest could be the motivation you need!

Please read below or if you want to sign up:

(1) Purchase the Burn The Fat e-book

(2) Join the Burn The Fat Inner Circle fitness support community ("contest central")

Tom Venuto's Holiday Fitness Challenge to You

Every year as Thanksgiving gets closer, you’ve probably seen the depressing reports: “Most people gain between 5 and 10 pounds of body fat in the six weeks between Thanksgiving and Christmas.” I’m not sure if this worries you or not, but a lot of people are terrified about getting fatter in the next two months. They anticipate the workouts falling by the wayside and the holiday food calling out to them irresistibly, defeating even the strongest willpower. There’s good news and bad news about this.

Good news: According to the New England Journal of Medicine, the average amount gained is much more modest - just over a pound.

Bad news: A study by the National Institutes of Health found that this seasonal weight gain - even just a pound - is the kind of weight gain that most people don’t lose when the holidays are over; it simply adds to the “weight creep” that “sneaks up” on you as you get older.

People often wonder how it’s possible to wake up one morning at age 40 or 45 and “suddenly” they’re 30 pounds fatter - or more - than they were in college. Mystery solved.

Of course, some people really do pack it on over the holidays, but whether its a pound or ten pounds, did you ever ask yourself why does holiday weight gain happen at all?

In previous years, I’ve asked my readers and here are some common answers I was given:

Holiday Excuse Survey Says…

“I’m too busy over the holidays to work out as often as usual.”
“I’m more stressed over the holidays, and the food is there, so I eat more.”
“I have at least three parties to attend and then there’s Christmas and New Year’s, so it’s impossible to stay on a diet”
“No one can tell me not to enjoy myself over the holidays so I’m just going to eat whatever I want.”

These answers all have a few things in common:

“Either/Or” Thinking and “Reverse Goal Setting” Exposed

First, they assume that you can EITHER get in better shape OR enjoy yourself, but not both. Stated in reverse: You can either deprive yourself of holiday enjoyments or gain weight, but it has to be one or the other. The truth is, “either/or thinking” is neurotic thinking and a great killer of fitness programs.

Second, these are all excuses or rationalizations. “I’m too busy” for example, is always an excuse, because I have never known someone who was too busy to make time for his her highest life priorities. We all have the same amount of time - 24 hours a day – the real problem is, most people don’t make exercise and healthy eating a priority. And remember, words mean little. Actions reveal a person’s true priorities.

Third, none of these are the real reasons most people gain weight over the holidays to begin with. The real reason is because an intention was never set for the opposite: To get in better shape over the holidays.

Most people set a “goal” to get in worse shape over the holidays. It’s not consciously set, of course, as few people would intentionally set out to get fatter. They simply do it by default. In their minds, they accept that it must be just about impossible to stay in shape with everything going on over the holiday season, so why bother?

Rationing Lies For Holiday Failure

Once the decision has been made, then the rationalizing continues:

“Why should I deprive myself?” “Family is more important”“Worrying about diet and exercise during the holidays is neurotic” “I don’t care if I gain a few pounds, I’m going to enjoy myself anyway”“It’s only these two or three weeks that I let myself go wild”“I’ll start the first week in January and lose the weight then.”

As a result of this “negative goal-setting,” they expect to work out less, eat more and gain a few pounds, and they don’t seem to even consider alternatives.

But what would happen if you…

SET A GOAL TO GET IN BETTER shape over the holidays?

What would happen if you decided that it was not an all or nothing proposition and that you could enjoy the holidays and all it has to offer and get in better shape at the same time?

And what if you decided that your health and your body were the highest priorities in your life, because you realized that can’t enjoy anything else in life, including family or holidays, if you don’t have your health?

Here’s what would happen: You’d get in better shape!

I’m not all that different from you just because I’m a bodybuilder and fitness professional. I have many of the same problems, concerns and struggles as you do. Although today I always get in better shape between Thanksgiving and New Year’s, that’s a result of a conscious choice, a close examination of my old belief systems and a lot of action. For me, it all started about eight years ago.

For most of my adult life, I wasn’t much of a traveler and I didn’t enjoy flying or staying in hotels. For one thing, I had so many business commitments in the East Coast health club business, that I seldom left town for long, as I had to “tend to the stores.” But I also had a belief that if I traveled, my workouts and nutrition would suffer. After all, “it would be hard to stick with my usual bodybuilding diet, and I wouldn’t have access to my usual gyms”, I told myself. For these reasons, I never did much travel..

Then I was forced to take some trips for business reasons. Predictably enough, my nutrition and workouts suffered while I was spending time in airplanes and in hotels. With my experience having confirmed my beliefs, I re-affirmed to myself, “See, travelling is nothing but a pain. You just can’t stay on a diet and training program when you’re out of town.”

After several more trips, I noticed that something very negative happened: I surrendered. I had resigned myself to “not bother” while I was on the road. I let my expectations create my reality.

But I didn’t let it go on for long. As soon as I became aware of what was happening, I decided that I wouldn’t tolerate it, so I challenged myself and my previous limiting beliefs. I asked myself, “Why the heck not? Why let myself backslide? Why even settle for maintaining? Why not challenge myself to improve while I’m traveling?” The answer was: There was no good reason, there were only excuses.

From that day forward, I set a challenge for myself…

To come back from every trip or vacation in better shape than when I left.

Of course there were exceptions, as when I went on a vacation for total R & R. But I never let travel get in my way again. I prepared food that I would eat on the planes so airline food was never an excuse… I usually chose hotels that had kitchens, so I could cook my own food. I went food shopping immediately after check-in. I wrote my training schedule and scouted gyms in advance… And I actually found myself training harder than usual.

No matter where I was training - it could even be some “dungeon” of a gym in the middle of nowhere - it didn’t matter because my mind was focused on improving and looking better when I came home than when I left. I had a goal to motivate me!

What do you think happened? It’s not hard to guess: I always came home in better shape than when I left.

Since then, my “travel challenge” has become somewhat of a ritual in my life. When I’m away from my “home-base” it becomes a “fitness road trip.” I search the Internet or yellow pages or ask locals to help me find the most hard-core gym nearby wherever I will be staying (Gold’s Gym works for me!) When I get there, I train every bit as hard as if I had a competition just weeks away. I look forward to it now. In fact, this is what led me to my “holiday fitness challenge” idea.

Like many people, I travel over the holidays, so I’m automatically in “travel challenge” mode at thanksgiving, Christmastime and New Year’s. But with the additional temptations and busyness that the holidays bring on top of the usual travel stresses, I saw fit to declare a new challenge:

“The Holiday Challenge.” The difference was that for my “holiday challenge,” I pledged to not only to return home in better shape than when I left, but to enjoy the holidays to the fullest at the same time.

People who think I deprive myself to look the way I do would be shocked: I eat like a KING over the holidays including Pumpkin (or apple) Pie at Thanksgiving and OF COURSE my mom’s famous red and green Jell-O Christmas cake. Then on New Year’s I’m usually toasting champagne and having a blast with friends or family….

The difference is, I don’t eat like that very often.

Every other meal stays right on schedule and I work out hard and consistently over the holidays; I don’t let everything fall apart just because ‘tis the season.’

The idea that you can EITHER enjoy the holidays OR stay in shape - but not both - is wrong, it’s damaging and it’s limiting.

Life is not an either or proposition; it’s a matter of balance.

Success does not mean going to extremes. Success can be a simple matter of re-examining your beliefs, rearranging your priorities, setting goals, changing the questions you ask yourself and re-evaluating your expectations.

Your expectations will become your reality. What are you expecting? Are you expecting success? Are you expecting to be in better shape after holiday parties, celebrations, banquets, dinners, and desserts? If not, then why not? What’s preventing you from enjoying all of the above and still getting in better shape? Do you have a limiting belief which dictates that it’s one or the other? Could it be that you never set a goal, intention or expectation to do it? Could it be that you’re rationalizing or making excuses? If so, then I challenge you to change it this year.

As of this writing, there are less than two months until the end of the year. Why not see how much you can improve your physique over the holidays, without depriving yourself of any holiday enjoyments or festivities? Just step up your expectations. Step up your standards. Step up your nutrition. Step up your training. Step up your action. Step up and accept the “Burn The Fat holiday fitness challenge and see what happens!

That’s right… The First Annual Burn The Fat Holiday Fitness challenge contest is open from Wednesday November 18th to Wednesday November 25th.

Over the course of a “50-Day Burn” which spans all three major holidays - Thanksgiving (US), Christmas and New Year's - you'll have the motivation, the accountability and structured program to end the year strong, start the new year on the foot and possibly get in the best shape of your life.

Even better, you'll be able to eat delicious Holiday Food and enjoy yourself to the fullest at the same time because this is a lifestyle program which allows your favorite foods in moderation and balance.

And the best part of all: I'm sending the winners of the contest to Negril Jamaica to show off their new bodies on the beach in 2010!

Taking the Burn The Fat Challenge is simple. You can enter the contest two ways:

(1) Purchase the Burn The Fat e-book

You'll be automatically enrolled with either purchase.

Or, if you want ALL the contest details and the FULL list of prizes, visit the CONTEST PAGE

Train hard and expect success!

-Tom Venuto,

Friday, November 13, 2009

The Best Fat Loss Exercise?

There is no single best fat loss exercise. Instead, you must have a list full of effective fat loss exercises, mainly exercises that focus on compound movements. This list will eliminate boredom and physical staleness from repeating the same fat burning exercises over and over again. Plus you will always keep your body guessing which helps ensure that you won’t plateau and will prevent overuse injuries.

That being said, I do have a favorite fat burning exercise. Not only is this exercise a great fat burner, but it can also be done anywhere! When this exercise is done properly, a few minutes of this exercise can burn as many calories as jogging at a steady pace for an entire boring hour!

Let me introduce you to the Advanced Burpee! The Advanced Burpee can be broken down into 4 steps. Please remember when performing this exercise that form is more important than speed. Make sure you take things slowly at first until you have sound form.
  1. Stand as if you were going to perform a body weight squat. Squat down, keeping your lower back straight and put your hands on the ground in front of your feet as if you were a frog about to jump to the next lily pad.

  2. Kick your feet back to bring yourself to a push-up position.

  3. Perform a push-up.

  4. At the top of the push-up thrust your legs back up into the squat position (‘frog’ position) with your hands still on the floor.

  5. Finish by jumping up in the air with your arms straight up, as if you wanted to touch the sky. Once you’ve landed, quickly drop back down into the ‘frog’ position (step 1) and continue to do the exercise for the allotted time or # of repetitions.

Since the Advanced Burpee can be done anywhere, I use it as a complete workout when I’m traveling or when I don’t have time to make it to the gym.

The workout is rather simple: I set my stop watch to 5 minutes and do as many Advanced Burpees as I can in the allocated 5 minutes. I keep track of how many Advanced Burpees I do and try to improve on that number the next time I perform the workout.

Although there are a lot of different fat burning exercises out there, the Advanced Burpee is one of the most effective and one of my favorites!

Thursday, November 12, 2009

3 Secrets to Get a Booty for Life Today!

If you want to lose thigh fat, get sexy legs, and build a perky butt and booty that you can be proud of for life, then this will be the most important article you ever read.

Nutrition is the secret to success for women when it comes to sculpting their bodies and losing thigh fat.

Do you keep a nutrition log? If not, you must start doing so!

Research shows you'll lose more fat if you track your diet and write down what you eat.
Record every aspect of your nutrition for at least 1 week. Most people have no idea how many calories they are eating each day. Just doing that will help you lose inches. After you have tracked your diet for a week go to and enter in your weeks food intake. Fitday will tell you exactly how much and what you are eating!

Here are 3 more secrets to success if you want a Booty for Life...

1) The #1 diet secret to success is...

To remove excess sugar and processed foods from your diet and switch to cheaper and healthier foods. In the Booty for Life program, you'll receive a complete calorie counter and meal plan guideline to help you identify the perfect fat burning meal plan for women.

2) Small nutrition changes can help you lose a lot of fat.

This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunchtime soda with water) and one large change per week (such as setting aside time on a Sunday to shop and prepare for your weekly meals).

In the Booty for Life program, you'll also get...- The Treats and Cheats Food Guide- A step by step system to determine the number of calories you need- Detailed guides to good carb, high-protein, and healthy fat foods- A perfect meal plan for eating multiple meals, even for busy women

3) Exercises that you can do in the comfort of your own home - and even while LYING DOWN! - can help you sculpt your booty and "perkify"your butt.

In the Booty for Life workout program, you'll discover..

  • Unique LYING DOWN exercises that work your butt
  • Proven exercises to burn belly fat
  • You don't need long, slow cardio or boring crunches

And you can build a beautiful butt in the comfort of your own home!

Click this link to get the complete Booty for Life program and nutrition guide:


Saturday, November 7, 2009

The Number #1 Rule You Need to Lose Weight!

So what is the #1 rule you need to lose weight? First, let me tell you that it’s not some fat loss pill, colon cleanse or acai berry drink! Those items DO NOT WORK and are just a waste of your hard earned money!

The #1 rule of weight lose is:

Eat Less and Exercise More!

Pretty simple right? The formula for losing weight is really easy: If calories consumed is less than calories expended than you will lose weight! There’s no magic pills, cleanses or fruits needed! You just need to find good exercise and eating programs.

I've lost over 35lbs so far this year following this easy formula. For an exercise program, I'd highly recommend Turbulence Training. A great diet program is the Every Other Day Diet. If you hate dieting than try Eat Stop Eat.

Thursday, November 5, 2009

Great Tip That Works for Flattening the Belly

We all know that wisdom often comes with age.

Well in this case, fatloss wisdom comes with really, really... REALLY old age.

I'm talking Fred Flintstone-age. Think more Spartans than Fred Flinstone though, they had better bodies!

But once I saw how it works, it made perfect sense to try it myself...
... and what do you know?

Flatter stomach; less bodyfat; and better muscle tone. Even sleep improves.

All from this 1 tip.

There's a presentation you need to see:

That will tell you all about it.


P.S. On this page you'll also discover how to get a really powerful fat loss plan for FREE...
Folks can shed up to 21lbs in 21days if they do it right...I tried it during TC5 during my last 3 weeks of the competition and I finished in 3rd place!

Wednesday, November 4, 2009

Top 5 Ways to Fight Junk Food Cravings

1. Just try and stick it out - This is obviously the hardest way to avoid not eating junk. I’ve never smoked, but trying to just sit back and ignore the craving must feel similar to trying to quit smoking cold turkey.

2. Remember your goals - If you are in a transformation competition, like myself, or have a reunion or wedding coming up, remind yourself of your end goal and why you can’t succumb to sweets. Most likely you will not want any junk food after thinking about your long term goals.

3. Get on the Internet and find motivation - If I’m craving sweets or any type of junk food I head straight to the Internet or health magazine. Why? Because pictures fitness models, buff guys and really hot chicks makes me realize that my body is not where I want it YET. Seeing these pictures makes me think if I really NEED the sweets/junk food.

4. Drink some water - Sometimes when you are feeling a craving for junk you’re not really hungry, but thirsty. Try drinking a one or two glasses of water and wait 10-20 minutes. I’m willing to bet your craving goes away.

5. Have something sweet, Fruit!! – If you really need to eat something then have some fruit. It should fulfill your sweet craving and it is very good for you. If you are worried about the extra carbs in fruit than try eating berries. (Strawberries, raspberries, blue berries, etc.)

Tuesday, November 3, 2009

A Tip for More Fat Loss and Muscle Growth

I read an interesting article out of the Journal of Science & Medicine in Sport this morning. This tip could help you burn fat faster and even add muscle too!

The study investigated the growth hormone (GH) response to different rest periods during training. 12 healthy trained females participated in the study and were asked to perform lower body resistance exercises. The participants were then assigned different rest intervals of 30 seconds, 60 seconds and 120 seconds.

The study found that the women with the 60 and 120 second rest intervals had a spike in GH after their workouts BUT the women with the 30 second rest intervals had the greatest spike in GH.

So what does this mean?? It means that you should be doing some of your exercises with 30 second rest periods in order to help you get those ripped six pack abs you've always wanted and even gain some muscle.

In my current Turbulence Training workout, Craig has a majority of the exercises done with 60 seconds of rest, but he does have some exercises where there are no super-sets, just 1 exercise that you do with only 30 seconds rest!

reference: Journal of Science & Medicine in Sport 12:73-78, 2009

Monday, November 2, 2009

5 More Fat Burning Tips for You

At this time of year, we can use every last tip to help avoid holiday weight gain. Since I've been using Turbulence Training for so long, I've asked Craig Ballantyne for some tips. Here's what he had to say:

So here are 5 more fat loss tips for beginner & advanced readers.

1) No liquid calories (with the exception of a post-workout drink).

Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat.

You must also limit your alcohol intake - especially if you are making mixed drinks...that is a double calorie bomb! A single "Jack and Coke" is over 200 calories (100 calories from booze and 100 calories from the Coke).

2) No fast food.

Do not eat at fast food restaurants. Even if you choose what you think is healthy, remember this:
Fast food restaurants are all about profit!!

And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor -especially the protein.

Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that's just politically-correct opinion. If it's fast food, it's poor food.

Walking into a burger joint and grabbing a chicken breast on a white bread bun with a piece of old lettuce and a half-green, half-pink tomato is "barely" healthy eating.

The politically-incorrect truth is that it's going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That's the truth.

But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.

Make one small improvement to your nutrition everyday for the rest of your life.

3) Eat more fruits and vegetables.

If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).

Stick with fiber-rich fruits and vegetables - organic if possible.

4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).

Most nuts are roasted in oils (possible source of trans fats), so stick to natural or dry-roasted nuts.

Don't panic...this small amount of nuts won't make you fat, but will fill you up and help you lose weight.

5) Be consistent with your workouts.

And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.

It doesn't matter if you train in the morning before or after breakfast, or at night before or after dinner, or at 1pm on days when the moon is in line with Saturn...don't worry about the details, just train consistently.

Click here to get Turbulence Training

6) BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal).

Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking.

Improve your lifestyle everyday,

Craig Ballantyne, CSCS, MSAuthor, Turbulence Training

Sunday, November 1, 2009

Fat Burning Abdominal Circuit Workout

Most people think abdominal workouts require hundreds of sit-upsand crunches. The truth, however, is that they are just a waste ofyour time, and in some cases, may actually injure your low back.

If you really want 6-pack abs along with a sculpted body then themost efficient and effective way of achieving it is through totalbody exercises.

In this workout you will be performing nine total body exercises incircuit fashion. Therefore, each exercise will be performed back to back to back with no rest in between.

Start with kettlebell swings. These are 2-hand swings and you need to power up with the hips. Drive them back and power them back up.

Move immediately into extended pushups. Move your arms out in front of you as you lower yourself down and back up.

The next exercise is a stability ball pike. This is a more advanced version of the stability ball jackknife. Place your feet on theball and your hands on the floor and pull the ball in as you push your hips up until you are in a pike position. Try to get your hips as high up as possible. If you are not very flexible, just do jackknifes in place of them.

Move immediately into stability ball back extensions. Plant your feet against a wall or something stable. Your chest is supported by the ball. Place your hands behind your head and raise yourself upand back down.

Next is a 1-arm kettlebell swing. Make sure you are driving back with your hips and back up. If you are more advanced, you can do snatches in place of the swings. Do all reps on one side and then do all reps on the other side.

Next you will do high rep close grip pushups. Tuck your elbows into your sides with your hands closer together as you move down and back up. Do as many as you can.

Move immediately into stability ball leg curls. Place your feet onthe ball and bridge your hips up with your arms out to the side. Curl the ball in while keeping your hips up the entire time. Do 20 reps.

The next exercise is a stability ball rollout. Place the ball infront of you and start in an upright position, roll the ball out.Get a nice long stretch as you roll out and contract your abs when you pull it back in. If you have an ab wheel, you can use that inplace of a stability ball. This is going to be harder than using astability ball.

Finally, you're going to finish off preferably with a sprint as the last exercise. If you can't do sprinting, you can sprint in place or finish with burpees.

In most cases, although you aren't directly targeting your abdominals, you are still required to brace them which in turn indirectly works your abdominals for a powerfully efficient abdominal workout.

If you want maximum fat burning results, switch from crunches and cardio to the belly fat burning Turbulence Training workouts: