Metabolism Mastery

Originally posted 2009-11-25 18:01:37. Republished by Blog Post Promoter

Fitness Tip: Don’t Give it All Back while Away – That vacation you’ve been planning or the business trip you can’t get out of can sometimes have a negative effect on diet and your fitness routine. In fact, sometimes it takes several days or a week to get back into the normal routine and feel like your self again. Although you’re away from home and it’s more difficult to follow your normal routine, you still shouldn’t go all out and blow all the progress you’ve made. Try to get a little exercise everyday and limit the high fat and high calorie foods.

Brought to you by: All Natural Health and Fitness Club

1 Mistake All Women Make

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Following the cardio mentality and depending on the cardio
confessional is the biggest mistake that all women make when it
comes to fat loss. Let me explain…

On Saturday morning I was walking home from the gym when I passed
by a young women – about 28 years old – who was talking on her
iPhone.

And I heard her say, “I’m going for a walk now to get some exercise
because I’m going out for a bad dinner tonight.”

And I just wanted to yell, “No – no – no – no – no! That doesn’t
work. It never has, it never will.”

You can’t out-cardio a bad diet.

Every woman I’ve ever met has made this mistake and had that
“cardio confessional mindset” at one time or another – and it goes
for most of the guys I know, too.

Unfortunately, at best, this poor girl will probably burn an extra
300-500 calories during her walk – if it’s a really, really long
walk. But at dinner, she’s likely to eat 400-700 calories during
the appetizer or consume that in liquid calories alone!

(NOTE: By “bad dinner”, I’m guessing she meant a high-calorie meal,
and not a pity date with a deadbeat ex-boyfriend.)

The bottom line is that a single cardio session will not beat a bad
diet.

Now you might be thinking, “At least it’s better than nothing.”

But is it?

Remember, as I’ve mentioned in the past, one British study found
that some people OVEREAT in response to cardio exercise.

So when dinner comes around, this poor girl might think, “Oh, I did
that long walk today, so I can treat myself to a bigger dinner or
dessert.”

The only thing that comes close to beating a bad diet is interval
training and resistance training.

Back in 2007, an Australian research study on interval training was
getting a LOT of press for the surprising results. In the study,
women who did interval training were able to lose belly fat without
changing their diet.

In fact, one subject, named Louise, said this:

“My diet was pretty bad back then, with lots of sweets, lots of
junk food…doughnuts and sugar — it was awful.”

And yet by the end of this study, interval training helped Louise
burn 8kg of fat in just 15 weeks – WITHOUT changing her diet.

Perhaps it IS POSSIBLE for you to out-train a bad diet – but only
if you use interval training.

And that’s just another reason the best short, burst fat burning
workouts are based on this specific type of fat burning exercise.

So here’s what you need to do:

1) Give up the “Cardio Confessional Mentality” and understand that
you can’t “out-cardio a bad diet”.

2) Stick to your simple lifestyle nutrition plan 90% of the time
and then enjoy your 10% reward meals GUILT-FREE.

3) Use interval training to burn the fat and resistance training to
sculpt your body.

It’s that simple – a 3-step system for fat loss success that is
guaranteed to work every time.

Here’s the program that shows you EXACTLY what to do:

=> Turbulence Training For Fat Loss

Enjoy guilt-free eating and fat loss with this mindset.

Originally posted 2009-11-18 05:32:12. Republished by Blog Post Promoter

Fitness Tip: Don’t get stuck in a cardio rut – try something new! Besides being a great cardio workout, a rowing machine uses many different muscle groups including abs, back, chest, arms, hips, glutes and legs. Remember to start slow, strap in your feet, draw in your abdomen and maintain good posture throughout the movement.

Brought to you by: All Natural Health and Fitness Club

Originally posted 2009-10-22 03:34:50. Republished by Blog Post Promoter

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

You know what?

I like “weird.”

I’ve always been a bit on the fringe side of the fence if you know what I mean.

A bit of a rebel.

So were guys like Einstein, Mozart, and Picasso. Not that I’m putting myself into their category of genius by any stretch… but I love their approach to life.

BE BOLD…OR GO HOME.

Makes sense to me. This life it too darn short for anything less than being bold.

That means taking some risks here and there. That means taking action while the others are content to sit on the couch being the same person they were yesterday.

And the day before…

And the month before…

And the year before.

Do you want to live your years like that? Or do you want to dive into life? Be the greatest “you” possible?

Then be a bit of a rebel.

Here’s some “rebel tips” for fatloss I think you’ll enjoy…

REBEL TIP 1
Flip The Food Pyramid Upside-down

The USDA’s Food Pyramid is an utter joke. It’s origins stink up the joint, let me tell you.

First, the grain industry was in a pinch when the Food Pyramid was created. And wouldn’t you know it… the grain industry increased their “contributions” (read: bribes) to certain politicians to get placement atop the pyramid… or in this case at the very bottom. The “foundation” if you will.

Just think about this for a moment:

The USDA wants you to eat (gasp) MORE starch than vegetables? More bread than fruits, lean meats, and hormone-producing fats?

Are they NUTS??

Yes… they are nuts. (Which, by the way, are no where near the foundation… nuts, that is.)

You’d be better off flipping the sucker upside-down.

That would look like this:

40% of your cals from healthy fats 30% of your cals from protein 30% of your cals from carbs

Roughly, that is.

Sounds… rebellious, right? Well it is.

Too bad I have the science (and the abs) to back it up.

If you want a system laid out for you, then go here:

The Every Other Day Diet The “Rebel” Fat Loss Plan!

REBEL TIP 2
Cardio Is Not Smart-ee-o

At least the way the so-called “experts” want you to do it.

Look: This isn’t rocket science. Just walk into any gym…take a look at the folks who only do cardio work for 45-60 minutes every day.

Do they look any different from year to year?

Let me save you some time: NO. They do not.

Cardio (unless you are into endurance sports) is a waste of energy done this way. First, it increases your carbohydrate cravings. For most people that’s not a good thing. Why? Because cardio at this pace burns mostly SUGAR, not bodyfat.

What do you want to burn?

Exactly. Bodyfat.

Finally, cardio is no where near as efficient as resistance training at dissolving bodyfat… and certainly not even CLOSE to resistance training when it comes to shaping lean muscle and getting the look all these cardio bunnies are after.

Now, I ‘do’ have a rebel cardio trick… and it takes 9-15 minutes 2-3 times a week to perform.

That’s it. And you get ALL the benefits heart-wise of long-session cardio.

Combine that with some brisk walking and my overall fitness plan and presto: No more bodyfat.

Here’s what is cool: I put my new in-home version of this resistance-based workout online for a few days at a major discount… but it’s only for people who pick up this:

The Every Other Day Diet The “Rebel” Fat Loss Plan!

This is completely illustrated with photos too… and you do not need anything but resistance bands and perhaps some cheap dumbbells to do this in-home. Or you can use the gym-based workouts (included with videos.)

Train like this just 3-5 days a week and you can kiss long, boring cardio goodbye.

REBEL TIP 3
Do Not Overwork Your Abs

Here’s a mistake I see most people make in the gym: They do endless sets of crunches, leg raises, and (gasp again) sit-ups… all geared toward seeing those toned abs they want.

Guess what?

Waste of time.

In fact, it’s worse than that… it can literally shut down your recovery ability. You’ll slow your progress in the gym (or at home)… and your fat-burning too.

And you may give up your plan entirely because of it.

Here’s the brutal truth: Ab ‘muscles’ are easy to build. It only takes about 3 minutes 2-3 times a week… that’s it.

( Note: I included my “3 Minute Abs” in the fitness book I just told you about… it’s only for those who get EODD though… )

The muscles are not what make your stomach flatter… it’s the nutrition plan folks.

You’re just building muscle underneath layers of bodyfat… not good.

I do very little direct ab training. When I do it’s usually 3-5 minutes tops 2 days a week. And my abs are… well… good. : )

I rely on resistance training and my special “favorite foods dietplan” to get and stay lean.

More about it all here:

The Every Other Day Diet The “Rebel” Fat Loss Plan!

So be a rebel.

Thumb your nose at the establishment and step out on your own.

Trust me: You’ll be a leader in every sense of the word if you do.

Maybe you’ve been told that cardio is the best way to lose fat…but if you’re not getting results with that long, slow, boring program then I have shocking news for you.

Recently, Men’s Health and Women’s Health fitness expert Craig Ballantyne emailed me the top 5 reasons why trainers should stop telling their clients to do cardio.

I was surprised by all of the research that is out there showing  just how ineffective cardio is for fat loss.

I know I sure won’t be using it to burn belly fat in the future.

Now sure, cardio is good for endurance athletes and for your health, but when it comes to fat loss, here are the 5 reasons to kick cardio to the curb:

1) Cardio machines over-estimate the number of calories burned by up to 31%. (reported in Mens Health, Feb 2009)

2) One research study found that when men and women did 6 hours of cardio every week for one year, they only lost 6 pounds. (Reference: Obesity 15:1496-1512, 2007. Exercise Effect on Weight and Body Fat in Menand Women. Anne McTiernan*, et al.)

3) When some people start a cardio program, they end up eating more, and may even gain weight because of this. (Reference: International Journal of Obesity 32: 177-184, 2008).

4) Even scientists admit that cardio does not burn as much fat as you’d expect based on the number of calories burned in a workout. (Reference: Br J Sports Med. 2009 Sep 29)

5) And finally, head-to-head research has shown that interval training works better than slow cardio for fat loss – even when diet is not changed. (Reference: Int J Obes 2008 Apr;32(4):684-91).

Wow!

If you’re like me, you would never have known about that research if it wasn’t for experts like Craig Ballantyne exposing the truth about cardio.

Now you might be thinking, if cardio doesn’t work, then WHAT DOES?

Well, don’t panic. Insider experts like Craig have known for years that nutrition, interval training, and resistance training are the 3 most important secrets for helping you lose belly fat.

In fact, Craig’s workout programs have been used by millions of men and women through his articles in Prevention, Men’s Health, and Women’s Health magazine, plus through his Turbulence Training program.

Now I’ll be honest with you, and don’t tell Craig this, but while his workouts in the magazines are good, they aren’t nearly as fun and effective as the workouts in his Turbulence Training System.

In fact, I want you to try my very favorite Turbulence Training workout that you’ll find here:

TurbulenceTraining.com/justsaynotocardio

It’s fun, fast, effective…and doesn’t require any long, slow, boring cardio or fancy machines at your commercial gym.

So skip the cardio, because research and results prove that it just isn’t worth your time.

To your success,

Phil Bray

Originally posted 2009-09-10 22:27:05. Republished by Blog Post Promoter

How to lose stomach fat and getting flat six pack abs is probably one of the hottest topics in the fitness world. I can’t tell you how many people have asked me how to achieve these goals.

So, to save both you and I some valuable time, I’m going to share 3 tips with you on how to lose belly fat and sculpting a sexy six pack.

And we’re going to do it the way athletes do it!

Ready?

Six Pack Abs Tip #1 – Strength Training – Movements vs. Muscle Groups

To burn belly fat and start seeing some abdominal definition, you need to burn calories. That’s really the bottom line. Full body strength training exercises that train movements, not muscles, is the way to go. The reason is that big movements have a greater metabolic cost (ie. burn more calories) than small movements. That’s because they recruit more muscle, oxygen, and thus require more calories to complete the necessary exercise.

Which do you think would burn more calories….

Ab crunches OR front squats?

Sit ups OR lunge walks?

Leg lifts OR dumbbell cleans?

In each case, if you said the 2nd option, you’re right!

TAKE HOME MESSAGE – Abdominal exercises do nothing to help lose stomach of get a flat six pack.

Six Pack Abs Tip #2 – Cardio – Interval Training vs. Slow Cardio

Another misconception that so many people have is that slow cardio is necessary to burn fat. This has come about because of those damn exercise charts on the cardio machines. Yes, it’s true that low-intensity, long duration cardio will use more fat as a fuel, but what should be remembered is that total caloric expenditure is what’s most important.

Which do you think will burn more calories…

20 minutes of intense interval training OR 45 minutes of slow cardio?

I think you know what I’m going to suggest, right? Ok, then do it!

Six Pack Abs Tip #3 – Diet – Raw Foods vs. Dead Foods

If you think you can get a flat stomach eating cooked starchy carbs or tons of protein, then think again. Especially, if you want to maintain a high level of health.

First off, eating cooked dead foods means that these foods are void of important food enzymes, which enable your body to digest the very foods you’re feeding it. Eating too many cooked depletes your body’s enzyme stores and impairs its ability to digest and metabolize your foods.

Conversely, raw foods (ie. those that have not been cooked) are rich in the natural enzymes found in all foods. Naturally, this means that each food has the appropriate enzymes to digest itself. Thus, when you eat raw foods, they are much more easily digested and utilized in your body. That means less food stored as useless fat.

The benefits of eating a raw food diet are numerous but for this post I’ll leave you there and encourage more fruits, vegetables, nuts, and seeds in their raw form. Not only will they help you lose weight and belly fat but you’ll have so much energy and better health than you ever thought possible.

Originally posted 2009-11-30 12:39:05. Republished by Blog Post Promoter

Fitness Tip: Keep it Straight – The Stairmaster, treadmill and stationary bikes are excellent pieces of cardio equipment but there is a right way and a wrong way! Slouching over the display panel or supporting your body weight on the rails limits the muscle usage and increases risk of injury. Standing upright and using the rails for balance only uses your core body muscles for balance and support. Get more out of your cardio workout… stand up!

Brought to you by: All Natural Health and Fitness Club

Fitness Tip: Into those Golden Years – An Associated Press survey found that more than 60 percent of Americans don’t want to live to 100 for fear of bad health and insufficient finances. Don’t be a fool; you can live to be 103! Studies have shown that regular exercise and eating right improves ones health and can even slow the effects of aging. Start now, age gracefully and feel great!

Brought to you by: All Natural Health and Fitness Club and Prograde Nutrition’s Longevity – Whole foods based Anti-Aging formula

Fitness Tip: Night Time Vision – If exercising outdoors at night, wear reflective clothing to be seen and use lights or flashlights to see where you’re going. It’s also a good idea to run or ride against traffic so you can see what’s coming at you!

Brought to you by: All Natural Health and Fitness Club

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

There’s stuff you know.

Then there’s stuff you don’t know.

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

The things you don’t know you don’t know.

Think about that.

So many people ask me questions like…

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

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

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

It’s the stuff they didn’t know they didn’t know… make sense?

Today we’ll cover 3 of the 10…

HIDDEN QUESTION 1:
“What’s The Best Dietary-Fat To Eat To Get Rid Of Bodyfat?”

Sounds nutty, doesn’t it?

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

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

There’s an old saying: “Fat burns…but in the presence of dietary-fat.”

It’s true.

There are actually two “Best Fats” you should be eating:

Coconut Oil
CLA

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

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

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

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

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

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

The Every Other Day Diet Click-Here

HIDDEN QUESTION 2:
“Why Is Cardio Bad For Me?”

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

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

Do it the way I suggest and watch what happens.

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

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

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

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

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

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

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

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

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

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

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

NOTE: You can pick up “7 Minute Body” at 77% off…
but only if you get EODD…

More here:

The Every Other Day Diet Click-Here

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

Sounds like a dream, doesn’t it?

Think again.

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

What the…. ?

Yep. Here’s why.

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

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

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

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

Here’s an example:

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

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

The next morning I saw more of my abs.

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

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

Works like a charm.

Watch this and find out why:

The Every Other Day Diet Click-Here

Yours In Fitness,

J O N B E N S O N

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