5 Best Exercises to Build Muscle.

April 23, 2010 By 5 Comments

Hey there!

Let’s start with a simple question….

“Why Should I Build Muscle Mass?”

There are many answers, but here are just 3:

  1. You’ll look great.
  2. Improves your posture.
  3. Raises your metabolism even during periods of inactivity, i.e. fat burning at rest!

If you are regular reader of this blog (and if not, please subscribe via the RSS feed), you will already be aware that I strongly advocate building lean muscle to assist with your lean body goals. Next let’s move to the $1,000,000 question:

“Which Are The Best Exercises To Build Muscle?”

If you are just starting your new health and fitness regime, this is one of the questions that probably provides the most varied responses. There is just so much confusion and BS out there. You can go to the fanciest of gyms, spend a fortune on free weights or machines, but the best exercises to build muscle won’t change.

Before telling you what I think those best 5 exercises are, let me ask another question:

“Isolation Exercises or Compound Exercises to Build Muscle?”

Hope the answer is no surprise to you – Compound Exercises win hands down. Now remember the last time you were sweating blood, sweat and tears down the gym? How many people did you see doing fancy leg extensions, bicep curls and lateral raises? Lots, right? But how many people did you see doing the following….. squats, deadlifts, chin-up and the bench press? Very few, right?

Want a competitive advantage, then do the following exercises – trust me….

These Are The 5 Best Exercises To Build Muscle. Period!

  1. SQUAT. This is the king of bodybuilding exercises. It hits your quadriceps and glutes hard with secondary benefits to your calves, hamstrings and lower back. Make sure you perform the exercise correctly – use a spotter if using heavy weights. It’s a great way to pack on lbs of muscle really fast – much more than any other exercise. These days I see very people doing this exercise at all – most people shy away from it; but when done correctly, it’s a real winner.
  2. DEADLIFT. Here’s one exercise that’s just great to build overall lean body mass. Similar to the squat, it is essential that you master the technique of the lift before piling on the weight – done incorrectly injuries are prevalent with the deadlift. In principle, the deadlift is simple to execute – grasp a weighted barbell from the ground starting from a bent over position. Then lift the barbell straight up as you rise to a standing position. Throughout the movement, ensure that you keep the back straight!
  3. BENCH PRESS. What the squat delivers for your lower body, the bench press delivers for your upper body. It is such an effective muscle building exercise for your pectorals, deltoids and the triceps. By varying the width of the grip, you can affect the relative emphasis on your triceps and your pectorals. By varying the incline on the bench, you can affect the relative emphasis on your pectorals and your deltoids. To execute, simple lower a weighted barbell onto your chest and push it back up – again use a spotter, just in case of any difficulty raising the weight.
  4. DIPS. Another great compound exercise is the dip – since it works the entire upper body. DUe to the simplicity of the exercise, no fancy or expensive machines or equipment are required. If you want to target the triceps, try to maintain your body as straight as possible throughout the whole movement.
  5. CHIN UPS. Also known as a pull-up, the most effective chin-up is the wide-grip version. To build a wide back, it’s essential to incorporate this exercise into your muscle building exercise regime. Doing this exercise regularly will have a tremendous impact on your lats, biceps and your forearms.

So that’s it, the BEST 5 EXERCISES TO BUILD MUSCLE. If you need more clarity on how to execute each exercise, I strongly recommend the following resource:

 

Until next time! Live Well

Dave G

Filed Under: Exercise Tagged With: , , , ,

Burn Fat – Get Active with the Family

April 17, 2010 By 5 Comments

One of the problems with setting goals is the thought that life will get better sometime in the future. Nothing wrong with that!

But what about NOW. Shouldn’t the journey along the way be FUN?

The late and great Jim Rohn had this saying, “The major value in life is not what you get. The major value in life is what you become”.

If you’re OVER-FAT and struggling with maybe a little low self-esteem, it is easy to become a little introverted and hibernate in the comfort of your own home. Why not? – you’ve got the telly, the internet, some great computer games, home delivery pizza number… and… So why leave the home?

Because that kind of existence ain’t much fun for too long! Got a young family? Are you taking them down the same miserable path to Over-fat-ness? Whether you are about to start (and what are you waiting for) or have just started on your fat loss journey, use your children as an excuse to get active.

During my overfat period, when people said…”Boy have you put on some weight” – I would have my excuse ready for them…. “It’s because of my young family. I just don’t get the time anymore”.

That’s just pure 100% BS.

There may not be the SAME exercise opportunities as before (i.e. spending countless hours in the gym, or going on boring 30 minute + runs), but there are other opportunities for getting active – but this time with the family.

When was the last time you, your partner and your 2.4 children did any of the following together?

  1. Spent an hour or so at the local swimming baths.
  2. Went roller blading in the park (children too young to roller blade? Push them along in the boggy for an even better workout).
  3. Go for a brisk walk in the countryside – great after the Sunday lunch.
  4. A long bicycle ride (children to young to ride their own bike? Invest in some cool child seats that easily fit to the back of you and your partner’s bike).
  5. Grab a soccer ball and have a kick-around in the back garden or local park for an hour.
  6. How about tennis or badminton – you don’t need to find a local court; just play literally anywhere and have some fun together.

Get outside – breathe some fresh air – get moving!

P.S. Remember, it’s a psychological thing… start getting active, and better eating habits will follow.

P.P.S. Think of the additional benefits for your children as well. Not only will they develop an even better bond with you, but they will also create great habits that could last a lifetime. Along the way they may just find their sporting passion.

Today’s Saturday. The weather is beautiful out there…… time to go outside and have some fun.

Live Well

Dave G

Filed Under: Exercise Tagged With: , , ,

1-Minute Fat Loss Tip for this Week

April 11, 2010 By 12 Comments

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

Got a minute? That’s all I need to share my first of many video-based 1-minute fat loss tips.

Go here for the first of many….

==>  How To Eat Your Favorite Foods And Drop Bodyfat <==

My new design is something to see too. I have my weekly live 1-minute video, tons of new features… even a “diet quiz” if you care to test your fat loss knowledge.

Plus my main presentation: “1 Fat Loss Tip To A Flat Belly!”

Just don’t laugh at my ballcap/unshaven look in the video… I wanted this to be super-casual, but I may have taken it a bit too far… ; )

Oh… speaking of a flat belly… I’d like to give you yet another reason to eat and workout the way I suggest in “Every Other Day Diet” and “7 Minute Body”…

I had to go to the hospital last week. No worries… I’m fine… just a bit of a scare. Definitely enough to wake you up from walking through life like it will never end! But fortunately for me, only a scare.

Anyway, the doctors in the hospital were amazed when they looked at my heart and lungs (they had to make sure I did not have any infection… and I didn’t.)

“Most 46-year-olds do not have these around their heart,” the doctor said as he showed me the pictures they took. You could see all these vessels around the heart and branching off the main arteries.

“Peripheral vessels… they were formed by your exercise program. Well-done! These help keep your heart strong and healthy.”

Every doc that listened to my heart said, “Wow… strong heart!” Indeed… resistance training makes it so.

Before I left, after the scare went away, I asked the doctor his opinion on my dietary plan. “Well, obviously you are very lean and in fantastic shape for a man of any age.”

Thanks doc, but I wasn’t fishing for a compliment!  Since this was a heart doctor I was curious as to his thoughts.

“If you had heart disease, or if you want to prevent it, this is the exact dietary plan I would recommend.”

While I expected to hear this, it was still music to my ears.

So, my higher-than-normal dietary fat and protein, lower-carb, and relatively frequent “fun food” dietplan is “ideal” to combat heart disease according to the good doc. And according to my family doctor.

Nice to know. Read more about my plan here…

==>  How To Eat Your Favorite Foods And Drop Bodyfat <==

Remember: A good dietplan and exercise is not always sufficient to keep you disease-freee… but I love what the doctor told me.  “People who exercise and eat like you LIVE through it and recover much faster.”

Fortunately I didn’t have a nasty virus to recover from… but if I did, I know my condition would have helped me do just that.

Filed Under: Nutrition Tagged With: , ,

Fat Loss Failure – Lessons in Excuses

March 23, 2010 By 13 Comments

What an interesting breed we humans are!

  • We know what we need to do (to succeed).
  • We know how to do it.
  • We have the knowledge to do it.

 …… but each time there is failure – often repeated failure leading to emotional pain and low self-esteem.

 And all you are trying to do is avoid fat loss failure – to create the body you desire.

Without doubt one of the main causal factors to your misery is your fantastic ability to make excuses! Come on we all do it. I did it for years until my mind, my body and my low self-esteem couldn’t take it any more. Fat loss failure no longer became an option for me.

How many excuses do you have in your fat loss failure portfolio?

Here are a few excuses for avoiding exercise for you to consider along with the necessary corrective actions. Remember, to eliminate your unwanted ugly fat you need to eliminate excuses. They need to become a thing of the past!

1/ TOO TIRED!

You know how to exercise and you know it works, but you can’t face the short term discomfort that exercise will create. You have not created the habit that by exercising you will create many short term and long term benefits. You feel more comfortable sitting on your backside watching the telly.

If you’re feeling tired, take a short nap (20 – 30 minutes) – you’ll feel refreshed and ready to burn some fat. Do you feel more alive in the morning than in the evening because work drains you? – if so, then exercise in the morning when you are feeling ready. If you feel energised in the evening, then exercise in the evening. Listen to what your body is telling you – but don’t listen to those inner demons telling you that 30 minutes in front of the telly is the right thing to do ….that’s a sure fire way to fat loss failure.

2/ NO TIME!

Then make time! Period. This is just so lame. If you think you have no time, then you are wrong – you are just managing your time inefficiently. It’s so easy to get caught up in you’re ever-busy lifestyles (especially work!) to even think about taking the time to exercise. It’s all a bit silly really because a regular exercise (and healthy nutrition) regime actually helps workplace productivity!

Start small. Walk instead of taking the elevator. I work on the fifth floor of an office – walking up the stairs every morning provides a great workout. Ride your bike to work instead of taking the car. Walk around the block in the evening at a medium pace for 20 – 30 minutes. Trust me; you’ll start feeling better for the effort almost immediately.

Bottom line is to make time, create time – reassess your priorities and make exercise a key element to your weekly life.

3/ TOO EXPENSIVE!

Are you one of those that uses this excuse? Remember that there was health, fitness & exercise long before expensive gym memberships ever came into our modern life. You don’t have to be a member of an expensive gym to exercise. If you feel the need to be part of a gym, go find a low cost one – they are still available; just do some research. Alternatively, there are exercise workouts you can do at home without the need for any equipment – just use your own bodyweight and some of your furniture instead. Don’t have a treadmill or an elliptical machine at home? Go and get some fresh air instead – go for a run or a bike ride. You’ll feel so much better for exercising the way it was intended – outside in the real world.

4/ DON’T HAVE THE ROOM IN THE HOUSE!

Well, let’s be real here – you don’t actually need that much room. If you are talking resistance training then all you need is room for a bench, a mat, a barbell and some dumbbells. Need to do some cardio – then get outside and go for a run or a bike ride. Come on guys; get rid of those excuses, because that’s all they are! Fat loss failure is not an option remember.

5/ DON’T KNOW HOW TO!

In the current Information Age this is particularly in-excusable. There is information everywhere – the internet, television, DVD, etc. You can get great information for free. Don’t know how to do a particular exercise correctly – then do a search on Google. You can’t fail to find great stuff on the internet – whether they may be technical articles with demonstration photos or instructional videos.

Go out there and do some research. You can become knowledgeable relatively quickly and start to feel comfortable that these exercises are really do-able!

6/ DON’T LIKE TO!

Why not? Is it too boring? Takes too long? May be you have been told that you need to sit an exercise bike for more than 30 minutes at low-moderate intensity to gain the benefits of weight loss. This is not true. Try some high intensity resistance training instead. Trust me – you won’t find this boring. Alternatively, get outside. Do some exercises in the fresh air – go for a run in the country or try mountain climbing. Find a partner to share the experience with; you’ll have much more fun along the way.

If you’re a competitive person even better – how about 5-a-side soccer or squash or tennis? The possibilities are endless. It’s all down to you. There may be some awkwardness at first. You’ve probably not done any competitive activity for a few years. But hey – what’s the worst that can happen? Is it really so bad? After a few practice sessions you’ll start to have fun again and rekindle those great memories you had when you were a child…… it doesn’t have to be an excuse-driven lifestyle! You don’t have to fail in fat loss.

Hopefully, you’ve now re-programmed your mind to avoid providing excuses when an exercise opportunity comes your way. So when should you start? Why now NOW? You may not be feeling great – may be a little tired, but what the heck. You’ll feel great once you’ve finished. And you’ll be one step closer to your lean body.

Isn’t that worth abandoning your excuse portfolio for? Fat Loss Failure – Not Me! Not You! NEVER!

Do you have any other excuses that I’ve not included here? Do you have any strategies for eliminating excuses that you could share with others? Let me know by adding a comment to the post…. 

Filed Under: General Fat Loss Tagged With: ,

Why Am I Overweight?

March 12, 2010 By 10 Comments

STOP! …and think for a minute before reading any further. Why did you open this page? Why are you reading this particular post?

…..probably because you have excess fat residing somewhere on your once toned body – your butt, waist, things…. anywhere and perhaps everywhere. Fat that you don’t want.

It’s causing you pain. Not physical pain – but more importantly, EMOTIONAL pain. This can effect everything about you – who you are, what you achieve, your self-esteem…. I know from experience that being overweight creates a massive negative downward spiral.

It’s causing you to be unhappy. But it’s a different kind of unhappiness. It’s running deep inside you. It’s constantly there nagging at you – eating away at you from the moment you look in the mirror first thing in the morning until bedtime.

Whilst drifting off to sleep you are thinking, “I’ll start tomorrow. That’s right. I’ll start tomorrow. Go for a brisk walk and eat some healthy food. That’s it. I’ll start tomorrow”.

The problem is that tomorrow never comes. There’s always the best excuse as to why tomorrow is always tomorrow and why today never happens…

Ever heard of someday syndrome? Well this is it!

So why are you overweight in the first place? Assuming you weren’t seriously overweight when you were born, then it’s been brought about by your lifestyle. A lifestyle filled with bad habits that over time have seriously affected your good looks…. your fitness, health, confidence, self-esteem, performance at work and…..

Hmmm… for myself, it made me think that I had become a bit of a loser unable to achieve my goals. So can it be something as simple as bad habits?

You probably don’t remember the time when you chose the creamy dessert over the the apple… I certainly don’t.

You may remember the time one year later when you noticed that your jeans were a little tighter… okay, and the choice for dessert was no longer there – the creamy dessert was a given!

You certainly remember the time two years later when your “closest” suddenly commented on your fuller face and fuller figure. It wasn’t nice. It immediately effected your confidence… but it still wasn’t the personal impact needed to create sustainable change.

To change you need absolute certainty…. absolute certainty that you have hit rock bottom. Absolute certainty that you no longer can live this lifestyle. Absolute certainty in how you want to look and the body you want to create.

I really mean absolute certainty… anything less just won’t cut it.

Whilst I have your attention, STOP! and think for another minute. Do you want your life to always start tomorrow, or do you have absolute certainty that you need to create the lifestyle that creates the lean body physique thta supports a happy you?

The next step is to create the change from inside – I’ll keep you posted.

Have you had similar experiences, emotional pain and frustration? If so, how did it effect you and what you do to initiate change? Feel free to leave a comment below.

Dave G

 

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Filed Under: General Fat Loss Tagged With: , ,

Simplicity in Losing Body Fat

February 26, 2010 By 8 Comments

Hey – a quick post today on the mind and it’s role in achieving your fat loss goal.

You’re interested in losing body fat – right? Who isn’t! It’s the bain of a lot of people’s lives – causing a lot of unhappiness, stress and obsession along the way. Okay, so let’s get back to basics and find out how.

So how can you lose bodyfat? Follow a basic approach – keep it simple, follow basic scientific principles (burn more calories than you consume!), and ensure mental preparation and discipline. The biggest challenge (based on my own experiences) is mental preparation and the ability to stay focused and resolute when temptation and lethargy set in.

Now short term fat loss is easy! Isn’t that what the whole diet and weight loss industry is all about – right! Diets by their very nature are temporary. Do the benefits of short term weight loss satisfaction outweigh the pain of your weight yo-yo-ing up (mostly) and down, and you spending your hard earned cash on systems that let you down?

No system that you pay for gives you the right to lose weight!

You need to work on the system and to do that you need to work on you! By discovering how to convince your mind that weight loss is permanent and part of your lifestyle, then you are well on the way to fitness success. Simple in concept, but more difficult in reality.

Ok so let’s go – here’s a simple 3 step simple system that you should follow:

  1. Determine your daily calorific consumption (how much you eat) and expenditure (how much energy you burn) – you need to understand both of these numbers to ascertain what your body is actually doing – are you putting on weight or are you losing weight? Once this process becomes second nature, you have full control of your body weight! You can shape your way to losing bodyfat and transform your appearance.
  2. Workout using high intensity exercise (preferably resistance training)- it is not in your nature (or mine) to really challenge and stretch yourself. You prefer to stay within your comfort zone. But to transform the way you look, this is absoloutely necesseary. Scientific research continually prvoides the same message – challenging your physical threshold improves life expectency, raises your metabolism (great for fat burning) and creates lean muscle mass (again, great for burning fat) – a win-win all round!
  3. Never ever forget that being overweight is a direct result of eating too much food and not exercising enough. You know this. You have been told this again and again – so much so that when you hear it, you think, “I’ve heard all this crap before, and it doesn’t work for me!”. Does this ring any bells? So what’s the solution? You need to change your thinking – change your mindset. Allow your mind to hear these words – “being overweight is a direct result of eating too much and not doing enough exercise” – because if you hear them, understand them and apply them, you will overcome the continual frustrations and achieve your goal – a lean body transformation.

Make sense? I hope so – feel free to leave any comments (both good & bad!)

Your email:

 


Filed Under: General Fat Loss

Why We REALLY Overeat

February 13, 2010 By 1 Comment

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

Fair warning … this one is a rant. It’s probably a bit long, but take the time to read it.I have some things to get off my chest … and a lot of people reading this will find it refreshing. We have a problem in this country… hell, this world… with people overeating.

Obviously overeating is one of the primary reasons people are struggling with bellyfat and excess bodyweight in general. The solution to this problem is not “don’t eat so much”, although that is the end goal.

The solution is to really, REALLY understand how your body uses fuel and how to create a dietplan that allows you to take advantage of it. First, my rant.

You want to know why 99% of the people who fail to see results from my dietplans… or any dietplan for that matter… REALLY fail? They do not understand how smart and powerful their bodies really are.

Look… no dietplan on earth will allow you to eat whatever you want every day. That’s fatloss suicide. No pills will cure this. No surgery. Only this will cure it:

Use your body’s own internal appetite mechanisms to your advantage. I receive hundreds of emails every day from people who see results from my Every Other Day Dietplan. But I won’t lie to you:  I also get emails from people who do not.

Welcome to the real world, right?  Some people succeed, others do not. It’s the same story no matter what your goals may be. But in fatloss, the difference between success and failure, at least in the case of my readers, is NOT the dietplan… it’s the need to fully appreciate how and why it works.

Let me explain…

I have abs… and I’m lean… and because I love to lift weights I also carry a lot of muscle… but the real power behind this picture is what you do NOT see:

  • You do not see what I ate the night before;  half a pizza.
  • You do not see how obese I was ten years ago… yes, 70lbs over-fat with a belly that looked like I swallowed a basketball.
  • You do not see how I set my body up to receive this pizza and actually get leaner after eating it.

In case you think I’m on some magical dietplan or taking some fatburning-stimulants… wrong. I just woke up 5 years ago after studying nutrition for 15 years and finally put 2 and 2 together. So, here are the facts.

My EODD Plan is built around a simple concept:  Eat your favorite foods “frequently” and still drop the bodyweight you want. And it works… not because it’s a gimmick, but because it uses the science of metabolism, natural hormonal manipulation, and psychology to prepare your body to eat more calories.

Now those calories could easily come from, say, three yams… but I prefer pizza. ; )

If you’ve tried EODD with success, you know what I’m talking about. If not… then read on. First, EODD never promises you that you can eat however MUCH you want every other day (or in my case, since I’m athlete, every three days)… no, no, NO!

It’s whatever you want… not however MUCH you want. That is the sole reason a small fraction of my readers are not seeing the results they want. Now, here’s the beauty of it all:

After about 3 weeks following my System of eating, you simply cannot overeat… well, you can, but you’d have to force-feed yourself in order to pull it off.

You’ve been feeding yourself frequently for the day or two before your favorite food meals. The higher protein and very low starch content of the nutrition plan (with plenty of veggies) ensures that your body’s metabolism stays elevated. BUT… and this is crucial… the amount of food consumed on these days before is not that much.

I’m never starving… I eat too frequently for that, plus the foods on my Plan curb your appetite. But I am not eating anywhere near my maintenance level of calories. I do not count calories (nor should you)… I just follow the System, which does the calorie-counting for me. Plus I know my body really well after all these years.

So, after days of eating enough to keep my metabolism relatively high, and right BEFORE it starts to slow down (your metabolism slows when you do not eat enough, bringing fatloss to a rapid halt) I hit the body with a lot of calories.

BUT… at the right time, and never at certain times.

And, please read this:  I do not eat “however much” I want on my feed meals… I eat WHATEVER I want in reasonable portions. I don’t have to fight to not overeat, even when it’s pizza or burgers (my two favorite cheat meals.) Why? Because my body is set up to want more food, but also trained not to eat too much food at one sitting.

This is because I’ve been “grazing” — eating small, frequent meals the days before my feed day. And the body learns to adapt… quickly.

The brain is actually re-trained to signal the stomach that you’ve had enough food… yes, even when it’s dessert, or pizza, or whatever your favorite food may be.

So here’s the deal:  Yes, you can lose all the bellyfat and bodyfat you want eating like this… but like anything else that works, you have to follow a few simple rules.

The result is a dietplan where you never feel trapped. You always know that tomorrow, or possibly the day after, you can have whatever food you want. Just in reasonable amounts.

If you ask me, this is the perfect trade-off. No starvation, super-healthy eating at least 4 days a week, and you get to eat your cake as well (literally if you want.)

It’s not magic — it’s science, and a bit of work on your part. Yes, work. Nothing happens with effort. But put some effort into this System and boy… there’s not a better dietplan on the face of the earth.

Click the URL below and watch my full presentation on how and why this works…

Now, one more thing:  I do take a few supplements to help the process along. I have a video on the Member’s Only page that explains what I take and why.

The good news:  Not one of these supplements are stimulants or dangerous. In fact they’re all very healthy nutrients the body needs.

In conclusion, I like to think of The Every Other Day Dietplan as “The Thinking Person’s Dietplan.” Anyone who considers every angle of what it takes to shed bodyfat:  Food you enjoy, freedom, a plan that’s easy to follow, and flexibility will recognize this right away as the ideal approach.

But, like all ideal approaches, it requires you to re-think the way you eat.

You eat for fuel… period.  But you CAN (and should) eat for pleasure too. As long as you keep FUEL as the main reason you are eating in the forefront of your mind, your body (and mind) will follow. Your body will adapt and begin to use both healthy and “not-so-healthy” foods as fuel.

Fuel to power your workouts, help you burnoff that bellyfat and bodyweight you don’t want, and empower your sense of control.

Especially now, with the holidays upon us, “food as fuel first; food as pleasure second” should be carved into your dinner table. Because, let’s face it:  When all that holiday overeating is over with, you will be left with a bigger belly, feeling sluggish, and just one more step away from the body you desire.

My alternative offers the best of both worlds. You just have to be willing to re-think some things and give your body a few weeks to re-learn what it already knows –

When to signal you that you’re full, and way before you overeat. And, believe it or not, you can (and should) do this by eating your favorite foods each and every week.

That’s the only way to keep your MIND satisfied and happy. And your mind is the key to your body’s success.

Thanks for reading.

Filed Under: Nutrition Tagged With: , ,

Eat Fast Food & Drop Bodyfat!

February 2, 2010 By 8 Comments

Hi

Believe it or not you can get lean by eating fast food. I know, it sounds crazy… but in a few weeks I’m going to prove it to the world with the release of my newest mini e-book “Fast Food Fitness: How I Dropped 40lbs Eating Fast Food Every Day.”

Do you think I’m joking?  I’m not. Of course there’s a WAY to eat fast food and drop the pounds. You can’t just eat like everyone else does. That’s common sense. And believe me, there are more healthy ways to drop the pounds than eating fast food… for sure. But the way I figure it: Would you rather be healthier and lean or unhealthy and overfat?

Silly question… so consider “Fast Food Fitness” a path to the lesser of two evils… and one that actually got me to 10% bodyfat (that’s pretty lean!) a few years ago. Here’s how it started:

I simply hate to cook!  I have since solved that problem… I hired a part-time chef (it’s cheaper than it sounds)… but until two years ago I was eating out every single meal… I mean EVERY MEAL.

Most of the time… not all of the time, but most of the time… these meals were fast food joints like burger joints and even fried chicken places. But I had to keep my physique, so … what to do? Well… you’ll have to wait. At least a few weeks.

If you want the book for half-price, you have to own a copy of “Every Other Day Dietplan”… everyone who owns a copy before “Fast Food Fitness” hits the Internet will get half-off. So go here if you don’t have EODD yet …

click—–>  My Favorite Foods Fatloss-Plan

Here’s 3 of my top 25 fast-food diet-tips… just these 3 will take you 1/3 of the way there…

First, use my Half-n-Half Principle. Order whatever you are going to order and then have the person behind the counter cut the order exactly in HALF. Half to go… half to eat there. Eat half now…. then the other half 3-4 hours later. Believe it or not you will store less bodyfat and even increase your metabolism eating like this.

Simple trick… give it a shot. Second, ditch all the starch. That means buns, bread and anything made of flour. BUT here’s the “still tastes good” trick I use. I keep ONE of the pieces of bread from, say, my hamburger. Then I “pick” at it while I enjoy the meat and either a small diet soda or tea. Eat no more than 5 “picks” at the bread… about half a slice. You still get the exact taste of a burger with none of the stuff that makes most people over-fat.

Third, for you chicken lovers, split your order between fried and baked chicken. KFC has excellent baked chicken… try it. Then strip most of the skin off the fried chicken. Not all… most. You still get the taste, but with far fewer bad food-stuffs and calories…. make sense? Enjoy the tips… but remember, the healthiest (and tastiest) way to eat is still my Every Other Day Dietplan, which works in your favorite foods each week….

click—–>  My Favorite Foods Fatloss-Plan

Filed Under: Nutrition Tagged With: ,

Create Your Weight Loss System

January 24, 2010 By 1 Comment


Hi there

If you want permanent weight loss, you need to CHANGE YOUR LIFESTYLE. No ifs, buts or maybes. That’s just the way it is. Period. So forget the latest fad diet or exercise regime. You need to look at you and your life as a whole.

Take a look at the following 8 STEPS – adopt these and I can guarantee that it will make THE difference – not just for a few weeks or months, but permanently.

  1. CREATE A LIFESTYLE CHANGE WITH SYSTEMS
  2. EXERCISE LESS, BUT WITH MORE INTENSITY
  3. FOCUS ON THE RIGHT FOODS, NUTRIENT RICH
  4. KNOW THE NUMBERS
  5. SURROUND YOURSELF WITH POSITIVE PEOPLE
  6. GET A COACH OR MENTOR
  7. BE A DOER, NOT A TALKER (OR KNOW IT ALL)
  8. INVEST IN YOUR HEALTH NOW, DON’T PAY FOR IT LATER

I was sent these steps by health and fitness guru Rob Poulos. He knows what it takes to deliver a healthy lean physique. Over the next few days I will be sharing the details with you in a FREE e-book.

Until then, live healthy and LIVE NOW! David

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

A Lean Body – Yes Please !

January 23, 2010 By 1 Comment

Hey

Welcome to this new blog! ‘LEAN BODY’ speaks for itself – it just provides you with so much energy, confidence & self-belief to have the body you see in the health & fitness mags!

What’s ‘IGNITION’ all about? It’s about creating that spark – that realisation that it’s time to change!.

Isn’t it time that you just got off your backside & made a difference? If so, welcome to Lean Body Ignition. I am going to share with you my thoughts, my ideas, as well as other peoples, on the HOW, the WHY, the WHAT & the WHEN to create your lean, healthy, sexy body.

Live Now! Dave G

Filed Under: General Fat Loss Tagged With: