The “Cost” of Eating Healthy

January 30, 2011 By Leave a Comment

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]

One of the biggest myths out there is the myth that eating healthy costs too much.

Just the opposite… and I’ll prove it to you in three ways.

#1: Cash

Here’s some sample figures courtesy of my friend Scott Tousignant’s fitness blog…

2 medium size sweet potatoes $1 or… small fries from a fast food joint

2 red peppers $1 or… a can of pop

Bowl of oatmeal with fruit & protein powder $2 or… large bag of chips

6 Chicken Breasts $10 or… a sub combo from a fast food joint

18 eggs $3.50 or… a burger from a fast food joint

2 salmon fillets $15 or… large pizza

Loaded chicken salad (homemade) $3 or… bag of cookies

Large bag of oatmeal $3.50 or… 4 chocolate bars

Not much of a comparison, it is?

Yet the foods on the left would feed a family of two or more for 4-7 days… the foods on the right? 2-3 days if you live through it.

Tips to make the most expensive part of eating healthy — the cost of quality meats — go further include…

1. Use tofu fillers in chicken and beef recipes. Even if you hate tofu, you can barely taste the difference when combined properly.

2. Buy your meats in bulk online. You can find less expensive grass-fed beef and naturally-raised chicken and have it delivered to you if you live near a large city. If not, check the local farmers.

3. Eat meat only 3-4 times per week and use black beans with rice or inexpensive tuna for your other days. I eat tuna cooked in a skillet with lots of veggies and some olive oil almost every night and I LOVE the taste!

My book The Every Other Day Diet has over 40 pages of recipes in it to help you eat healthy and cheap… and you can still eat out and consume your favorite foods several times per week.

#2: Your Health

Do we ‘really’ need to talk about buy new (usually larger) clothes every year or two? Or about the health care costs associated with being even 20 pounds over your ideal weight, let alone more? How about the time you miss from work with excessive colds?

Eating healthy and taking care of your body adds years to your life… and for the record, the years eating poorly takes away from your life, on average, costs each American over 80,000 in medical expenses.

Want to add that to your food budget?

#3: The Big Picture

Anyone who has been fit knows the joy it brings… the freedom you feel from wearing whatever you want… the productivity you see from increased energy… the pace at which you move during the day.

Not only are these gifts priceless, but they are also massive cash-savers. Your productivity alone can add thousands to your bottom line each year, well off-setting any costs associated with eating quality food.

The Bottom Line…

Like any good accountant would suggest, you need to look at your ROI (return on investment) if nothing else.

What does investing in a better body, greater health, and vibrant energy do for your life? How can that actually translate into more income AND less expense?

You will be surprised.

Remember:
Don’t Quit. Get Fit!

P.S. If you want some tips on getting started with shedding that excess weight… go here for a short video… and prepare to take some notes! …

it’s freee….

Weight Loss Tips

Filed Under: Nutrition Tagged With: , , , ,

The Science Behind Shorter Workouts

January 29, 2011 By Leave a Comment

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]

A few years ago I released a book whose title was more reminiscent of a line out of “There’s Something About Mary” than a serious work on fitness. “7 Minute Muscle” — yep, it’s getting more and more difficult to distinguish fact from parody.

Since that time its kissing cousin, “7 Minute Body”, has been released, featuring a complete in-home version of the same workout principles covered in 7 Minute Muscle, as found below:

7 Minute Workout Solution

Here’s the real irony: Of the 127 testimonials I’ve received so far that I deem worthy of publishing on the web, over forty were from fitness professionals. I’m not talking about “doctors” with a gut as large as their paycheck. I’m speaking of men and women with both academic and real-world experience in the fitness and bodybuilding world.

There were exceptions of course. My friend John Berardi, while saying some nice things about the work, couldn’t endorse it due to the emphasis on shorter training sessions. That’s cool. Everyone has a different approach. But the overwhelming number of folks with consonants behind their names — those who read the book and applied the principles — had wonderful things to say.

There’s a reason for that: The workout protocol is based on the science of hypertrophy as well as psychophysiology, the study of the mind/body connection.

I will delve into the mental aspects of the protocols in a later article. For now, since most of you are experienced, educated and (dare I say it) hard-core, let’s delve into the meat.

7 Minute Muscle (and 7 Minute Body) is primarily a density-based training system. It demands varying rep ranges done within specific time periods. The protocol factors six of the primary variables of hypertrophy, or muscle growth: Intensity, Load, Volume, Density, Time and Force. (Time includes rest intervals as well as the time required to perform a given task.)

A layman’s take on one of the basic laws of physics states that time and energy are interrelated. Doing the same amount of work in less time demands more energy, which translates into more power. While power is a factor in training, our interest is focused on forcing muscle growth and adaptation. This is also an element of time and energy. More energy expended in less time = more power.

If you break down the typical 3-4 set bench press routine, with reps starting at 12 and ending in the 4-6 range, with longer rest intervals between heavier sets, you’ll find that the aggregate weight lifted is “less” than a protocol like 7 Minute Muscle, which uses ‘less’ weight (easier on the joints) but demands more work in less time. In other words, X amount of repetitions done with Y amount of weight in just 5 minutes (phase 1 of our two-phase protocol) ends up being greater than your typical 3-4 set protocol, despite the fact that more weight is used in the latter.

Other routines, of course, utilize this factor of density. Vince Gironda’s infamous 8 sets of 8, EDT and so-forth. 7 Minute Muscle goes a bit further by varying rest, load factors and repetition range. Reps will vary from as low as one rep to as much as ten, and all of this is at the trainee’s discretion.

They have only one real objective: Increase the aggregate repetition count from one training session to the next. Since time is limited (broken down into two phases: A Power Phase of no more than 5 repetitions and a Mass Phase of no more than 10 repetitions) the trainee is given a system that more accurately measure the seventh and most crucial factor of hypertrophy: Progression.

More work in less time. Variable repetition ranges. Variable rest intervals. And all in seven minutes (for beginners.) Intermediate and advanced-level trainees are given 14 and 21-minute protocols if they wish to implement them. I myself rarely go beyond 14 minutes, as that is all that’s required to stimulate muscle growth.

I will cover health factors, cardiovascular work, ab training, and the science of mind and body in future articles. For now, give 7 Minute Muscle a shot. There’s nothing funny about it, except for the fact that you’ll be laughing all the way home from the gym as you finished your killer workout while your buddies were still warming up.

And, for this week only, you can get it at a 61% discount. You’ll get everything: 7 Minute Muscle (the gym-based workout) and 7 Minute Body (the in-home workout) plus the six training videos today for less than the cost of a cheap dinner.

It’s a system and a price that’s impossible to beat.

Go here now:

7 Minute Workout Solution

P.S. You’ll thank me later for the months of time I’ve given back to your life… not to mention that new body in the mirror.

Remember:

Train Hard. Train Smart. And Train Cheap…

7 Minute Workout Solution

Filed Under: Exercise, Fat Loss Program Tagged With: , , , , , , , , ,

How to Lose Fat & Be Inspired on Vacation

August 2, 2010 By 1 Comment

HOW TO LOSE FAT ON VACATION

Hey. Just got back from a great 2 week vacation with the family. It was just what the doctored and more! Everything was great – the weather, the food, the people, the entertainment, the hotel, the sports facilities…. Just about everything. There is nothing I can really complain about (I don’t like whining anyway).

Typically going away with three young children can be fraught at the best of times, but the facilities and the care for the children at our hotel made it a memorable stay.

I’ve decided to split this post into 3 sections because there’s a lot that I wanted to share with you about my vacation. The first (and that’s what this blog is all about) is how I managed to lose 5lbs whilst on holiday! Yep that’s right. No BS – I managed to lose 5 lbs; returning from holiday leaner with a great tan… that’s not bad for the confidence! I’ll share with you how I lost fat on holiday and how you can too without sacrificing great food and compromising your enjoyment of the holiday in any way.

WHO’S YOUR ROLE MODEL?

In the second and third posts, I want to tell you about two very special people that we met whilst on vacation. For anonymity reasons I won’t disclose their real names – lets call them Andrew and Dave. Both of these people inspired and motivated me – but for very different reasons. They very quickly became role models – people that I aspire to be. Having a mentor or role model in your life is important. It is very easy to maintain the status quo – but that doesn’t help you grow as a person. Having a role model or model can help stretch, motivate and guide you. More on Andrew and Dave over the next few days.

Now let’s find out how I managed to lose 5lbs fat on vacation…

I didn’t have a plan to lose 5 lbs. Instead I set off with a plan to maintain my weight by not succumbing to masses of junk food and copious amounts of alcohol. Not easy when we were on an all-inclusive holiday!

HOW TO LOSE FAT… ON VACATION

So here are my secrets on how to lose fat on vacation:

  1. Make sure you spend time implementing great habits before setting off on vacation. You can’t just expect to turn up at the beach, decide to suddenly start eating healthily and exercising daily.
  2. Eat breakfast every single day. If there’s one thing I swear by is having oatmeal with low fat milk every morning. It’s great for slowly releasing energy throughout the morning without ever feeling hungry before lunchtime.
  3. Eat plenty of salads, vegetables and lean proteins (chicken and fish). Food portions whilst on holiday are notoriously huge. My tip here is to use a smaller-sized plate which will naturally limit the portion size. Avoid the starters, the side plates of bread, and the dessert tray.
  4. Once a week have a real cheat day. Enjoy eating whatever you want from lunchtime onwards. Don’t make yourself feel uncomfortable through overeating though – instead just enjoy some of the foods that aren’t typical of a healthy fat loss regime.
  5. Limit your alcohol consumption. There are many deleterious effects of consuming alcohol (I won’t go into them here). Instead drink plenty of water and then drink some more (water). I abstained from alcohol for most days and then had a few beers on a few special evenings (including a late night out with the boys until 3:00am after the World Cup Final).
  6. Make sure your holiday is an active one. If you spend most of your time lazing around in the sun doing nothing apart from soaking up the rays, lethargy sets in…. When this happens, it negatively impacts on eating habits with the end result being to eat more junk food.
  7. Hit the gym (if there is one) or do a bodyweight resistance workout in your hotel room. This again is about creating a good habit – for me and Julie it became a daily ritual for 30 minutes every morning. I introduced her to the wonders of metabolic resistance training (high intensity resistance training). She became a quick convert into the benefits!
  8. Have a game of squash or tennis or volleyball if the hotel facilities allow. Be careful though… make sure your body is ready for any ‘new sporting activity. Can’t use me as an example here – during my second game of squash I managed to partially tear my hamstring… putting me out of action for a few days. Note – my last game of squash was about 15 years ago at university.

Here’s another thing that I find on vacation. Even though it’s about spending great quality time with the family, I find vacations a great opportunity to have great self time – this means time to reflect, time to plan and time to feel good away from the day-to-day pressures of ‘the job’! Self-time for me is healthy time. Being healthy makes me feel and look great as well as clearing out all the garbage in my head.

So there you go. Not too complicated. Not too painful. We had a memorable holiday doing things we had never done before, enjoying the company of each of other and new friends….. and I still managed to lose 5lbs of fat.

NEED SOME PERSONAL ATTENTION?

Want to know more about how to lose fat fast. Why not grab one of my vacant coaching spots… it may just transform your life. Click on the link below to find out more…

==>  ”ONE-ON-ONE IGNITION COACHING” with Dave G  <==

You Can Burn Fat Fast! Dave G

P.S. I’ll leave my watersport adventures of windsurfing and sailing for another day – I’m not a natural at either of them.

P.P.S. Look out for Parts ’2′ and ’3′ of “How to Lose Fat & Be Inspired on Vacation”. I’ll be introducing you to two guys that made a real difference to me and make a real difference to those that are around them.
Filed Under: Nutrition Tagged With: , , ,

Eat THIS before your workouts

June 28, 2010 By 2 Comments

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]

Here’s a Short-cut Link:

Click Here  ==>  My Favorite Foods Dietplan  <==  Click Here

One of the most common questions I get asked is:

“What should I eat before my workouts if I want to get rid of bodyfat?”

The answer?

NOTHING.

I’ve been saying this for almost a decade now… and research is catching up with the idea.

It’s nice to be right. : )

Several studies now confirm that exercising while your body is low on food may be a good way to trim excess fat.

European researchers found that cyclists who trained without eating burned significantly more fat than their counterparts who ate. Now, this is important: Cycling requires a LOT of energy. Far more energy than you need to get rid of bodyfat.

Working out with weights and doing moderate to intense (but short) cardio will take care of 99% of your needs when it comes to fatburning.

But with weights, and espeically with the cyclists that were tested, performance may be an issue.

In fact the members of the group of cyclists that didn’t eat performed worse on the intensive training. Still, they burned a higher proportion of fat to carbohydrates than the group that ate. (Medicine & Science in Sports & Exercise, the journal of the American College of Sports Medicine.)

Why? Simple. Your body’s blood sugar is lowest in the morning prior to eating. When you train, moderately or with intensity, most of your fuel comes from your bodyfat and NOT ingested carbs. Isn’t that cool?

Which would you rather burn… bodyfat or carbs?

Yeah, me too. : )

About performance: I have found that my performance only suffers slightly when fasting and training for the first few weeks. After that my performance increases. The body starts to burn its own bodfyat far more efficiently so I find I have PLENTY of energy.

This was not a lone study on fasting and training. In a 2008 study, Hespel and colleagues tested the effects on men who did endurance training without eating versus those who ate. In the athletes who hadn’t eaten, the researchers found a spike in the amount of proteins needed to process fat, meaning their bodies had been primed through fasting to get rid of more bodyfat.

So, now you know the answer to the old question: “What should I eat before training?”

Nothing… or as little as possible.

In my next email I’ll tell you what to eat AFTER your workouts to REALLY jack your fatburning through the roof…

… and no, it’s not “nothing”. It’s something special. ; )

P.S. If you want the best diet possible to turn your body into a fat-burning machine along with my personal workout plan for fasting cardio… and a plan that works in your favorite foods too … then look no further than this:

Click Here ==>  My Favorite Foods Dietplan  <==  Click Here

Filed Under: Nutrition Tagged With: , , ,

Which Online Fat Loss Program? (2)

June 17, 2010 By 2 Comments

Hey there, Dave G here.

Apologies for the late posting of Part 2 of this article on “which online fat loss program”. It’s taken a little longer than I thought. I hope you like it.

I’ve created a mind map for you. This summarises the key points that I made in Part 1 Of This Article – these are the key decision criteria that you should consider before purchasing an on-line fat loss program.

Before anything, however, you need to understand what you are trying to achieve and what resources you have available to you… what are your fat loss goals? It is important to have clarity on this before starting your research…

THE BEST…?

I’ve been in the same position as you. When I started I quickly got confused with all the information that’s out there. So what I’ve done for you here is summarised “The Best….” programs for different outcomes. These short summaries are based on my experience with each of the products. If you click on the links, it will take you directly to a more extensive product review for each program that has been considered “The Best….”

This information is summaried in a table at the end of this blog post. I hope you find it useful.

The Best… Fat Loss Through Exercise:

FAT BURNING FURNACE

This program changed my life. Forget the cardio – go high intensity with resistance training. With training sessions lasting 20 to 30 minutes and repeated only 2 to 3 times per week, the Fat Burning Furnace not only raises your metabolism to burn fat fast, but it also saves you a bunch of your valuable time. Workout programs come complete with photos and their is also a sound nutrition program to boot! Suitable from beginners to advanced athletes.

The Best…Fat Loss Through Nutrition and Exercise:

THE TRUTH ABOUT SIX PACK ABS

This is not dissimilar to the Fat Burning Furnace, but has an increased focus on the best abdominal exercises to create your six pack. Forget ab machines, crunches and sit ups – this program defines which specific ab exercises you need to do as well as whole body workouts. Comprehensive explanations of each exercise are provided in conjunction with photos. It’s not about using fat loss tablets – the author provides a comprehensive guide to which foods you should and shouldn’t be eating.

 

The Best…NON-Restrictive Diet:

EVERY OTHER DAY DIET

I don’t believe in fad diets – simply because that they are unhealthy and they don’t work. They slow your metabolism down to a snail’s pace which is far from conducive to efficiently burning body fat. So what’s different about the EODD program. It works by using calorie shifting or interval eating. By eating what you want every other day and focusing on a set meal plan on the other days, you can trick your body into maintaining a high metabolism – and therefore burn fat!

 

The Best…Fat Loss Through Nutrition:

BURN THE FAT, FEED THE MUSCLE

This product is the best-selling fat loss and fitness program is internet history. The author modeled the fat loss secrets of fitness professionals over the past 20 years and ‘summarised’ the results in this 300 page fat loss bible. The main emphasis of the program is on nutrition – simply because what you eat is the most important key to getting lean. But don’t worry, it’s not just about nutrition – the program also covers the exercises and workout routines as used by top athletes. There is also a tremendous section on goal setting.

 

The Best…Fat Loss Through Interval Training:

TURBULENCE TRAINING

Turbulence Training prides itself on rapid fat loss results for both men and women who don’t have a huge amount of time to exercise. It’s a combination of resistance and interval training used to primarily boost your metabolism so that you are burning calories and fat in-between workouts. No ifs, buts or maybes – you will need only 3 workouts per week with Turbulence Training. The primary Turbulence Training tools are a bench, dumbbells and an exercise ball – so not an expensive way to burn fat fast!

 

The Best…Goal Setting & Role Model Program:

FIT OVER 40

This program is both an inspirational and compelling read that forces you to reach deep into your core for answers and solutions irrespective of your age. Fit Over 40 is not a prescriptive workout or nutrition program – instead it is a motivational guide of how 52 people of between ages 40 to 70+ have overcome the odds to reach incredible physical condition. The motivational and mind set strategies are missed by so many other fat loss and fitness publications – and it is for this reason why so many over-fat people fail to achieve their fitness goals… instead they eventually quit trying altogether.

 

The Best…Muscle Building Program

7-MINUTE MUSCLE

This program is about how to create lean muscle with super-short workouts (7-minutes) using progressive resistance training. The package comprises a comprehensive e-book and accompanying digital workout videos. The book itself, although short (less than 100 pages) is loaded with information. The author had been researching old training manuals from the 50’s and 60’s and had been experimenting with muscle building and fat loss workouts that were as short as 7 minutes. What he noticed that that short duration programs worked well in developing muscle! He’s not just making this up… he actually cites over 100 studies in the 7 Minute Muscle program.

 

Fat Loss Program Summary Matrix:

 

So What Now?

Here’s your 7 step plan to getting started…

  1. Determine your fat loss goals.
  2. Use the mind map to understand the decision criteria to select the fat loss program for you.
  3. Use te Matrix to select the 2-3 preferred products.
  4. Read the detailed product reviews for this short list.
  5. Conduct your own research on these short listed products.
  6. Make a go-for-one decision.
  7. Commit to the program.

 

I hope you found this 2-part article useful. Now it’s up to you to take action and follow through.

Are you ready?

 

To your Leaner Body


Dave G

Filed Under: Fat Loss Program Tagged With: , , , , , , , ,

Which Online Fat Loss Program (i)?

June 2, 2010 By 13 Comments

Part i – Elements of a Great Fat Loss Program…

This is a two part post on Online Fat Loss Programs – part ii will be following in a dew days.

You may have been struggling with excess body fat for a number of years and have finally decided to make that positive transformation…

Or you may just want lose a few pounds before your summer vacation… to regain your inner confidence and self-esteem.

Either way, you want to lose that fat once and for all.

A wise decision…

If you’re currently on the lookout for an online fat loss program… then you’re taking that all important first step. They’re easy to find, but it’s not so easy to find the right one.

…that requires some research. Let me help.

Online fat loss programs are not all the same… in fact there are some extremes:

  1. There are the freebies.
  2. The miracle fat loss programs that are hyped and marketed beyond belief – these don’t typically stand the test of time (or reasonableness). They come in the crap category.
  3. There are others, however, that continue to prove themselves year over year with on-going great sales and great testimonials from real case studies.

So are the Freebie Fat Loss Programs any Good?

This is probably where 90% of people will turn to first…

“There must be some great free fat loss resources out there”.

May be…

In fact, if you research hard enough you will find some pretty cool free fat loss and fitness content on the internet. The problem is that the material in general will not be targeted to support your specific fat loss requirements.

Typically, this kind of information is OK for the masses and can provide you with reasonable fat loss and health principles – but implementing these instructions to support your specific needs will be somewhat difficult.

Here’s an example – you are a 35 year old woman who needs to lose 10 – 15 lbs after the birth of your new child… and the only decent free info you can find is how to lose 40 lbs from your 200 lb male frame.

Not really applicable…

Your Online Fat Loss Program Needs to be Specific to you!

If a program is too general, you’ll get general results – sometimes good, sometimes bad… but you won’t get the specific results you want.

You’ll end up disappointed…

Whatever your fat loss requirements and fat loss goals are, you need to find a program that meets your individual needs. The probability of success and you achieving consistent and permanent fat loss will dramatically increase as a result.

You need to find a program with a nutrition guide that supports your lifestyle, your fat loss goals and your current physical condition.

You need to find a quality workout program that will allow you to do workouts that are specific to your body type, your personal schedule and your current fitness level and ability.

How About Low Calorie Diets?

Stay clear of them… that’s my advice. They don’t work and they’re unhealthy.

Yep – They Don’t Work and They’re Unhealthy.

There’s no doubt that it’s tempting to try the low calorie or restrictive diet approach to weight loss, but unfortunately these end up back-firing on you as your metabolism grinds to halt.

Although you may lose a few pounds initially, you will end up gaining more weight than what you originally lost.

Not the best solution…

Instead what you need is a fat loss program that allows you to eat sufficient quantities of the right foods every 3-4 hours to ensure you lead a healthy lifestyle and to fire-up your metabolism for fat loss.

No More Long Hours of Cardio… (cool!)

Any fat loss program needs to encompass a sound nutrition plan with regular exercise. You need to get active to re-activate your metabolism.

You will find that the better fat loss programs encourage cardio interval training and resistance training… performed at high intensity. The benefits of this type of exercise are clear:

  1. The workouts can be completed in less than 30 minutes (compare this to low intensity cardio on the treadmill!) – you save a bunch of time.
  2. They help increase muscle mass which results in a pretty cool outcome… increasing your metabolism at rest (i.e. more calories burned).

So what’s wrong with low intensity cardio? Well apart from the fact that it’s boring, it does not stimulate your body’s metabolism and so is not conducive to burning fat 24 – 7.

Don’t Buy Programs that Advocate Low Intensity Cardio

If you are newbie to this form of high intensity resistance exercise, you need to find a fat loss program that is very descriptive on how to perform each exercise… ideally with photos included.

How Much Should You Pay?

That depends on how much you are willing to pay. You typically find that the high quality fat loss and fitness e-books basic option price is around $30 – $40 which typically is the cost of the e-book and a bunch of bonuses.

Typically there will be up sell options which can cover anything from additional e-book material, audios, exercise videos, membership sites and forums, and one-on-one coaching.

If you’re just starting your fat loss journey, make sure that you do your on-line research to find the program that targets your specific needs and is within your budget – otherwise you could be massively disappointed.

Nearly forgot…

Investing $50 on a quality fat loss, fitness and lifestyle program is a pretty good investment. If you are currently eating a bunch of junk food, this $50 will be recouped in no time at all.

Remember It’s A Lifestyle Thing…

Diets by their very nature are temporary and you typically end up regaining all the original weight that you lost. Back to square one!

Creating and maintaining your new lean body should not be a temporary thing – it needs to become part of your lifestyle.

That means eating the right foods every day and exercising with the right intensity on a regular basis.

The outcome – a lean and healthy body and renewed self-belief… isn’t that worth pursuing?

Watch out for Part Two of this Post in the Next Few Days…

“The Best Online Fat Loss Programs”

I’d like to hear about your on-line fat loss program experiences… please leave a comment below.

Filed Under: Fat Loss Program Tagged With: , , , ,

The Good, The Bad and The Ugly Fat

May 26, 2010 By Leave a Comment

Hey there…

 

Nice Title – Classic Film…

Before I get started you need a certain level of body fat for your body to function optimally. This is the good fat, but should be kept to relatively “low-ish” levels to avoid you looking over-fat and from you suffering with health problems

A fat-free body, literally speaking, is not particularly healthy. You need a certain level of body fat for your cells to function optimally – let’s call this the Good Fat (to keep in with the title!).

 

Now Let’s Get Serious…

The dreaded F-word – No, not that one. I mean FAT. Many people are consumed by it, even obsessed with it – gaining it, fearing it and doing just about anything to get rid of it.

 

Some Facts…

We all have it (fat).

Yip, even the lean adults have about 40,000,000,000 (40 billion if you were wondering) fat cells. …but if you are over-fat or even obese you could have anywhere from 80,000,000,000 to 120,000,000,000. Scary indeed. Let’s get one thing straight, however….

It’s not the amount of far that makes the difference between being healthy and unhealthy – it’s the type of fat and where it is distributed on your body.

 

Are You Active?

Listen to this… people with large bellies are at higher risk of dangerous visceral fat… but even thin people, particularly those who lead in-active lifestyles are also at risk.

Let me introduce the bad and the ugly…

Your body has two types of fat – Subcutaneous and Visceral… sorry, not easy to say I know. Subcutaneous fat is found just beneath the skin, causing dimpling and cellulite (the ugly fat). On the other hand, visceral fat is located in the abdomen and surrounding vital organs (the bad boy of fats!). Now hear this… visceral fat can infiltrate the liver and other vital organs, streak through your muscles and literally strangle your heart…. And yes, you can even have it if you are thin.

 

This Is Key…

It’s visceral fat that’s really the bad fat. It is linked to everything from high cholesterol to hypertension to diabetes and to heart disease.

Whilst you can spot visceral fat for those with a protruding belly (okay it’s ugly as well as bad), it’s not always that simple. Only high tech equipment can determine the body fat composition and research suggests that even thin people may be prone to high levels of this internal fat.

 

Is a Sumo Wrestler Unhealthy?

If you like a lean looking body, then you might be inclined to think that all sumo wrestlers were unhealthy and obese… leading to a bunch of health problems. This is not necessarily the case – Sumo wrestlers have low levels of visceral fat.

In fact they have low cholesterol, low insulin resistance and low levels of triglycerides!

Compare this to someone who appears thin or lean on the outside, yet isn’t as active as a Sumo wrestler – they may be at risk of health problems because they are storing bad fat on the inside. This is particularly true of men who have a slim build and who do no exercise.

 

So You Want to Get Rid Of Bad Fat as Well as Ugly Fat?

After reading this article you might be tempted to go on one of those ridiculously stupid fad diets…. Not a wise move. Studies repeatedly show that this kind of “restrictive” or “yo-yo” dieting) may in fact encourage visceral fat! Oops…

Remember what matters is how the fat is distributed. As you lose weight, it tends to go from the top and bottom of your body first… i.e. it then becomes concentrated in the abdominal area. This is the most dangerous zone of all, and it’s possible that going on constant fad diets actually encourages the storage of fat in this region.

 

So What Do You Do?

Exercise! Get active!

People who exercise frequently have significantly lower levels of visceral fat than those who are inactive. Even walking 30 minutes a day can prevent the accumulation of visceral fat, but if you really want to reverse the amount of visceral fat, you need more intense exercise and activity.

 

Need An Exercise Program?

You’ve come to the right place. If you haven’t signed up already, I recommend the following:

 

 

Alternatively, there are some other great products available that will provide you with an excellent exercise program to maintain the good, but reduce the bad and the ugly! Check out the products below and find one that is right for you…

 

==>  Craig Ballantyne’s “TURBULENCE TRAINING”  <==

==>  Rob Poulos’ “FAT BURNING FURNACE”  <==

==>  Mike Geary’s “THE TRUTH ABOUT SIX PACK ABS”  <==

 

Let me know what you think of this article…. and feel free to post a comment below!

 

To your Leaner Body


Dave G

 
Filed Under: General Fat Loss Tagged With: , , , , , , ,

Turbulence Training vs. Body For Life

May 23, 2010 By 5 Comments

Author:  Craig Ballantyne, CSCS, MS
URL:      www.TurbulenceTraining.com

Recently I was down in sunny Mesa, Arizona at a seminar that featured both Sir Richard Branson and Bill Phillips, the author of the most popular fat loss book ever, “Body for Life” (BFL).

It looked as though Bill hadn’t aged a day since his book came out about 10 years ago, so he’s doing something right.

Now I get questions all the time asking what’s better, “Turbulence Training or Body for Life”?

Well, I’m going to be frank with you, and tell you that Turbulence Training is better, hands down.

Remember, BFL was written about 10 years ago. And a lot has changed since then. Granted, BFL had interval training in it, but it didn’t use bodyweight circuits (like you’ll find in your bonus workout, the TT DB-BW Fusion program).

These small changes and improvements we’ve learned in the last few years are enough to make the TT workouts shorter and better. So if you are stuck for time, you have no choice but to go with the program that is constantly being updated with the latest proven workout methods – and that’s the Turbulence Training program.

If you have an old copy of BFL lying around, then that might help you for now. But if you want to beat a fat loss plateau, then you’ll need all the help you can get, and that includes getting the latest fat loss info found in Turbulence Training.

(Plus, with Turbulence Training you get a lot more bonuses, and a lot less supplement advertising!)

==>  CLICK HERE TO GET “TURBULENCE TRAINING  <==

Turbulence Training beats BFL, Turbo Jam, and P90X, all hands down,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Filed Under: Exercise Tagged With: , , , ,

H.I.I.T. for Fast Weight Loss

May 13, 2010 By 8 Comments

I first heard about High Intensity Interval Training (H.I.I.T.) from Shawn Phillips’ inspiring book called ‘Absolution’. This was one of those ‘Aha…’ moments you hear about.

When I was young I did a lot of sporting activities such as soccer… this is a great example of H.I.I.T.

During my ‘over-fat thirties’, however, I reverted to the health and fitness industry norm of low intensity cardio… and I saw no positive benefits as a result.

I didn’t know it at the time, but my H.I.I.T.-ing it played a huge contribution to my ‘lean look’.

Let Me Tell You What High Intensity Interval Training Is All About…

It’s a type of exercise where you do a short, high intensity burst of activity, followed by a brief rest period, followed by another high intensity burst, etc.

Reasearch has shown time and time again that H.I.I.T. is extremely effective in improving endurance, fitness and is great for fast fat loss! That’s quite a combination.

Plus – an intense H.I.I.T. session of 10 – 20 minutes is a Great Tme Saver when compared to those long boring ineffective hours on the treadmill.

So Why Does H.I.I.T. Work?

The primary reason that High Intensity Interval Training works is because it doesn’t just crank up your metabolism (remember that this is the rate at which you burn calories) during the exercise; it also keeps the metabolism elevated for many hours after you have completed the training.

Compare this to low intensity cardio – it just doesn’t offer the same benefit. It’s also more practical because it doesn’t take as much time meaning you are more likely to stick with it… remember these workouts have to become part of your lifestyle.

Here’s something else for you to consider – H.I.I.T. will also force you to develop your inner strength – your tolerance for intense exercise. This is something which will complement your resistance training workouts. Compare this to plodding along on a treadmill for hours – that’s harldy going to push you; to stretch your limits. It keeps you in your comfort zone and that, I’m afraid, is a bad habit.

How To Incorporate H.I.I.T Into Your Program

Probably the easiest method is to find a park area which allows you to mark off a distance of around 50 metres. Before jumping straight into any vigorous exercise, spend a couple of minutes jogging to warm the muscles up. Then simply SPRINT the 50 metre length, rest for 30 seconds and then sprint back… and repeat. Do this about 10 times  and over time gradually increase in number as your tolerance increases.

Now before dismissing this kind of exercise – I recommend that you give it a try… TODAY!


A variation on this is to find a HILL OR INCLINE of between 50 – 1oo metres. Simply SPRINT up the hill with high intensity and then immediately walk back down (this is your rest period). Repeat this 10 – 15 times being careful not to bump into any hill walkers along the way.

This Type Of Exercise Is Really Intense!

If you’re struggling to get outside, grab a JUMP ROPE. Start for 2 minutes at a relatively light pace to get warmed up. Rest for 30 seconds and then hit it hard at a fast pace for one minutes before resting. Repeat this 10 – 15 times.

As a last resort (and I mean as a last resort!), use a STATIONARY BIKE for H.I.I.T. Start with a couple of minutes warm up at low intensity / resistance, then crank up the resistance and push it hard for one minute. Then lower the intensity / resistance for 30 seconds to catch your breath. Then repeat the process 10 – 15 times.

A H.I.I.T. Summary…

Effective H.I.I.T. sessions are typically less than 20 minutes and you should do them 2 – 3 times per week. If this is your first H.I.I.T. experience you may burn out relatively quickly the first few times.

Stick with it, and you’ll quickly start to improve your endurance… your fitness… your stength… and your fat loss.

Are You Ready To H.I.I.T. It Yet?

Let me know what you think of H.I.I.T. Have you tried it? Has it worked? Are you uncomfortable pushing yourself at this high intensity? Remember to leave a comment below …
Filed Under: Exercise

Fat Loss Nutrition on the Road

April 27, 2010 By 4 Comments

Hey there!

Fat Loss Nutrition on the road is something I’ve struggled with for many years. Whether out socialising with friends or away on business, eating in a restaurant can be tough on the waistline.

The temptations to break the discipline can be tremendous!

It needn’t be all bad, however. With some simple steps, discipline and by making some polite requests to the waiter, you can still enjoy most of the benefits of a meal out without having to feel guilty.

  1. Don’t be Dictated to by the Menu. Have some confidence in yourself by customising your menu order. If your meal comes with a fatty source – ask to have it without. Instead of fries – ask for a baked potato. If they don’t comply (and why wouldn’t they?), simply walk out of the restaurant and remember not to go there again. Who’s the customer?  Is there anything wrong with “no sauces”, “extra vegetables”, “steamed instead of boiled”, “extra egg whites”? Just remember to say please and thank you.
  2. Skip on the Appetiser. How often do you have an appetiser at home? I don’t know about  you, but I never do. So what’s so different when you are out having fun? Do you really need one? If you need anything to graze on whilst your friends are consuming their chicken wings, have a sauce-free salad.
  3. “Undress” your Food. This is crucial. I know it’s easy to order that chicken sandwich with mayonnaise. Instead, just ask them to hold off it and have some mustard instead. This will significantly reduce your calorie intake.   Better still, ask for the sauce to be brought to you on a side dish. Then it’s up to you as to how much you should
  4. Ask for Steamed Vegetables. Raw vegetables are the most nutritious – period. Unfortunately, cooking destroys much of the nutritional content. Whilst eating out, ask the waiter to steam your vegetables instead of boiling them. Did you know that boiling your veggies removes up to 75% of the nutrient value?  Considering vegetables are not cheap, this is a horrible way to throw your money down the toilet.
  5. Eat Slowly. By eating slowly, it will ensure that you don’t over eat because it takes about 20 minutes for your brain to register that you’re full.  If you eat fast or even gulp your food down, then you can eat beyond the point of fullness. This leads to unhealthy weight gain (as well as indigestion!). Whether you want to pack on muscle or lose fat fast, enjoy your food and eat s-l-o-w-l-y.
  6. Grilled or Baked? Do your best to order you food grilled, steamed or baked. Grilling and baking food removes the fat as the cooking takes place. Avoid any kind of frying or deep-frying of your food – this adds so many unwanted extra fat calories.
  7. “No Thank You!” You need to get into the habit of saying this when the waiter brings along the basket of bread before your meal. I know it’s difficult to say “NO” to anything that’s free, but have him take it away to avoid the temptation. Remember that nothing in life is “free.”  Your over-fat belly will “pay” for it later!
  8. Avoid Dinner after 6pm. This is a little controversial. By booking early, it means that you’re not going to bed late with food in the stomach. I am sure that you have heard the theory that eating late causes weight gain. Even if you don’t believe this, I’m a firm believer that going to bed on a full stomach causes disturbed sleeping patterns.
  9. Pass on the Salt. Yes, your body need some salt to maintain optimum cellular activity.  You’ll get more in your diet than necessary, however, without even trying.  Two slices of bread, for example, supply more than your daily requirement for salt. Too much salt can cause a whole raft of health problems including heart and kidney diseases – not least it can cause water retention and a bloating appearance.
  10. Ask for the Fruit Bowl Instead of the Dessert Menu! You know what the dessert menu will look like – full of delicious calorie dense cakes, pastries and other goodies. Not great for your fat loss nutrition plan. So the best response is to ask for the fruit bowl instead. If you really need anything after your main meal, ask for an apple or some strawberries. You’ll feel better for it!
  11. Save the Alcohol for Special Occasions. Alcohol can be so overpriced in restaurants. Not only that, but it also costs your waistline 7 calories for every gram (vs. 4 for proteins and carbs). If your goal is to get fat-free then be prepared to cut back on your alcohol. Limit your intake to just one drink of red wine if required (at least there is some nutritional content here). Another problem with alcohol is that it very quickly impairs your judgement – making you likely to order more deep-fried foods, extra bread and dessert.

So there you have it – 11 Simple Fat Loss Nutrition steps on the road. As you can see they are not impossible. All you need is some discipline along the way.

Does anyone have any other suggestions? If so, please don’t forget to add a comment to this post!

Live Well

Dave G

Filed Under: Nutrition Tagged With: , ,