WeightLossDietSecrets

What Are the Best Ways to Boost My Metabolism Naturally?

Kim — Tue, 30 Dec 2008 23:29:04 +0000

What Are the Best Ways to Boost My Metabolism Naturally?

Apart from creating a calorie deficit, a main factor in your weight loss effort lays in optimizing your metabolism.

Metabolism is made up of three primary components:

- Resting metabolism rate - or the rate at which your body burns calories when resting (RMR accounts for 60-75% of all calorie-burning processes),

- Thermic effect of physical activity (TEPA accounts for 15-30% of daily calorie burn depending on your activity level),

- Thermic effect of feeding (TEF accounts for approximately 10% of daily calorie burn).

It is therefore clear that the two natural ways to increase your metabolism is to adjust your eating habits, and to get active. When your body gets any reason to require more energy, such as when you eat (your body uses energy to digest your food - TEF) or exercise, your metabolism will speed up to supply that energy, by either using glucose that exists in your system, or by turning to your fat stores if no glucose is present.

How can I increase my metabolism naturally and healthily?

- Eat More Frequently - Being one of the secrets to a naturally fast metabolism, having smaller, more frequent meals will also prevent you from getting ravenously hungry and overeating. Eating frequently will help regulate and boost your metabolism to burn more calories.

- Snack between meals - Plan your snacks so that you will be able to eat regularly and will not be tempted by junk food. Snacks should be healthy and the sizes of your main meals should be compensated for the additional calories that the snacks provide.

- Always eat breakfast - Studies consistently show that people who eat breakfast have better nutritional habits and eat fewer calories during the day. Calories are burned at the slowest rate while we are sleeping. Without something to jump start it in the morning, your metabolism may remain slow during the day and all extra calories - healthy or not - will be stored as fat.

- Exercise Regularly - Exercise is the one sure way to increase the burn of calories safely and to the maximum. Regular exercise will improve your health and increase your life expectancy significantly. Not only will you lose weight faster, you will also be more successful at keeping it off. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and by actually allowing you to eat more.

Both aerobic and strength building exercise are important. Aerobic exercise itself burns the most calories while you are doing it, where-as strength training exercise lets your body continue to burn calories at a higher rate, for up to 24 hours after you are done exercising. Strength training also builds valuable lean muscle which helps to keep your metabolism elevated 24/7.

Eat well, be active and get the body you want!

This journey has become a passion for Kim, as he realized how difficult it is for people to adapt a healthy lifestyle, especially after a lifetime of unhealthy habits. This lead to the creation of Kim’s main website, and the authoring and compilation of a trilogy of e books - The Weight Loss Formula, Calorie Counting Demystified and A Guide To Fat Burning Foods.

Kim offers a free 7 part natural quick weight loss course, covering important subjects such as fat burning foods and how to quick start your plan to lose the maximum amount of weight within the shortest time. Kim also manages the Weight Loss Diet Secrets website.

How to Get Rid of Man Boobs

Kim — Fri, 26 Dec 2008 13:48:49 +0000

How to Get Rid of Man Boobs

by Kim Levin
The Weight Loss Formula

3 quick questions:

1. Are you a guy or do you know one close to you over the age of 35?

2. Have you or he looked at your/his bare chest lately?

3. If so… did you see them?…The dreaded….

“Manboobs”?

Obviously if you are female this is not an issue. But for us men, “gynaecomastia”, often jokingly referred to as manboobs (we can thank “Seinfeld” for that) is anything but funny.

From this point on, I’ll refer to it as “MB” if that’s okay by you.

MB is not an age thing. It can occur at almost any time in life. However, for those of us over 35, it is more common.

This is just one of the many symptoms of “andropause”, or “male menopause.”

When you age your testosterone levels decline…and more than that the testosterone gets “weaker” due to an imbalance between it and estrogen.

When you combine that with our modernized “estrogen-rich” environment that Dr. Holly Lucille frequently lectures on, you have a problem.

A big MB problem.

MB is associated with lack of drive (you know what I’m talking about guys) and excess bellyfat due to the estrogen.

Even more serious: Excess estrogen has been positively linked to prostate cancer.

Yep. MBs are not so funny after all.

Check out Dr. Lucille’s NaturaPause Audios. There is an entire audio dedicated to male menopause and natural solutions that really work.

Most do not work worth a darn.

Hers does.

Get Rid of Man Boobs <— no more MBs!

How To Lose Belly Fat Part 3 - Nutrition Secrets

Kim — Wed, 06 Aug 2008 20:11:55 +0000

Ab Solutions For Stubborn Abdominal Fat Part 3

By Tom Venuto, NSCA-CPT, CSCS
BurnTheFat.com

6 Nutrition Secrets For Great Abs

In the previous two installments of this series I discussed the science and training about revealing abdominal muscles.

That leads us to nutrition. Many people say that “abdominals are made in the kitchen, not in the gym,” and there’s a lot of truth to that. You can do thousands of reps of ab work every week, but if your nutrition is not in order, you can forget about getting a great set of 6-pack abs.

1. Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit of 25-30%, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-15% 1-2 days per week.

2. Spread your calories into 5-6 smaller meals instead of 2-3 big ones. Be very conscious of portion size. If you eat too much of anything (even “healthy” food), you can say goodbye to your abs. Period.

3. Eat a source of complete, high quality lean protein with each meal (egg whites, lean meat, fish, protein powder, etc.)

4. Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, beans, brown rice and whole grains. Start with aprox. 50% of your calories from natural carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat. Avoid refined, simple carbs that contain white flour or white sugar

5. Keep total fats low and saturated fats low. Aim for 20% of your total calories from fat (and no more than 30%). A little bit of “good fat” like flax oil, fish fat, nuts & seeds, etc. is better than a no fat diet. Essential fatty acids actually assist the fat burning process.

6. Drink plenty of water - a gallon is a good ballpark to shoot for if you are physically active.

1000+ reps of daily ab work is an amazing feat of endurance, but that’s not how you get visible, 6-pack abs! If you were to do 1,000 reps of ab exercises every day, you would have outstanding development in your abdominal muscles and you would definitely have great muscular endurance. Unfortunately, if your abs are covered up with a layer of fat, you will never see them even if you do 10,000 reps a day!

You Condition and Strengthen Your Abs With Specific Ab Exercises… But The Secret To Seeing Your Abs Is Reducing Your Body Fat!

I once saw a photo of a man who broke one of the Guiness World Records for sit ups. It was the most paradoxical thing, because this man did not have any abdominal muscle definition. He was not obese or overweight at all, mind you, but he had a small enough layer of body fat that the muscular defintion did not show through. I’ve never seen a better real life example which demonstrates the basic principle discussed in this article.

You get great abs from reducing your body fat, and you reduce your body fat by creating a caloric deficit through nutrition and metabolism-stimulating and calorie-burning exercise.

I’ve spent my entire career - through more than 18 years and 28 bodybuilding competitions - studying the science and practicing the art of body fat reduction. I speak from experience and I walk my talk as you can see from my pictures.

If you’d like to learn for yourself, what I’ve learned about fat burning nutrition and getting your body fat level low enough so that you can finally see a “6 pack rack” of abs, then be sure to take a look at the Burn The Fat, Feed The Muscle program. Thousands of men and women call this their “fat loss bible.” For all the details, click here.

Train hard and expect success,

Tom Venuto, NSCA-CPT, CSCS
Fat Loss Coach
BurnTheFat.com

P.S. If you would like to finally see your abs by burning bodyfat using my best-selling fat loss program, check out: BurnTheFat.com

About the Author
Tom Venuto is a lifetime natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of Burn the Fat, Feed The Muscle, which teaches you how to get lean without drugs or supplements using methods of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn abdominal fat and increase your metabolism by visiting: BurnTheFat.com

How To Lose Belly Fat Part 2 - The Ab Routine

Kim — Tue, 05 Aug 2008 16:31:50 +0000

Ab Solutions For Stubborn Abdominal Fat Part 2

By Tom Venuto, NSCA-CPT, CSCS
BurnTheFat.com

Tom Venuto’s Championship-Winning Ab Workout Routine

After the last installment from this series, you now know the science behind revealing your abs and how it depends more on bodyfat levels than it does on abdominal training, per se. Now, let’s get into the real “meat” of getting great abs, training!

Personally, I only do about 15 minutes of ab work two times per week, with anywhere from two to four exercises for about 10-25 reps per exercise. Forget about thousands of reps of sit ups — it’s a waste of time. The reason my abs look the way they do is not from endless repetitions, but because I get my body fat down into the single digits with a highly specialized fat-burning diet program.

Here’s a recent ab routine that I’ve used (for bodybuilding/ ab-development purposes). I do this routine only twice a week and I change the exercises approximately every month so my body doesn’t adapt. I prefer slightly higher rep range than other muscle groups, but as you can see, it is far from doing a thousand reps a day.

A1. Hanging leg raises
3 sets, 15-20 reps

Superset to:

A2. Hanging knee ups (bent-knee leg raises)
3 sets, 15-20 reps
(no rest between supersetted exercises A1 & A2, 60 sec. between supersets)

B1. Weighted swiss ball crunches (or weighted cable crunches)
3 sets, 15-20 reps

Superset to:

B2. Incline bench reverse crunches
3 sets, 15-20 reps
(no rest between supersetted exercises B1 & B2, 60 sec. between supersets)

How To Use Cardio For MAXIMUM Fat-Burning

Times have changed since the Aerobics revolution of the 1970’s and 1980’s. For years, aerobics was the darling of the fitness world. Then scientists began to acknowledge the benefits of weight training - for everyone, not just for bodybuilders.

Recently, the pendulum has swung the other direction and we’ve actually started hearing fitness “experts” suggesting that cardio should be kept to a minimum or even avoided completely. That’s the way things tend to go in the fitness world - they swing back and forth in trends, from one extreme to another. Lots of cardio or no cardio.

I suggest you avoid trend-hopping and pay close attention to what actually works, by people who know what they are talking about (such as bodybuilders, who are the leanest muscular athletes in the world). Doing nothing but cardio is a mistake. But cutting our cardio completely is also a mistake. The truth lies in the middle. Maximum fat burning occurs when you combine cardio training and weight training together.

Those who are genetically gifted with above average metabolisms will find that a slight drop in food intake and just a few days a week of cardio will usually do the trick. However, most people who are struggling with fat loss (sometimes referred to as “endomorph” body type) are simply NOT burning enough calories to get the results they want. The answer for them is more activity to burn more calories.

For health and weight maintenance, I would suggest 3 short cardio workouts per week, about 20-30 minutes per session. But for maximum fat loss, I recommend 4-7 days per week of cardio or other physical activity for 30-45 minutes (based on results), at a moderate pace. You can mix up the type of cardio you do, or choose the type you enjoy the most - stationary cycling, stairclimbing, elliptical machines, aerobic classes and other continuous activities are all excellent fat burners (it doesn’t have to be indoors or on a cardio machine).

If time efficiency is a concern for you, you could do 2-3 of those cardio workouts as high intensity interval training and you’ll achieve very good results even with briefer workouts. Even as little as 20-25 minutes per session can get great results IF your intensity level is high enough. Remember, seeing your abs is about low body fat. Low body fat is about burning calories and creating a calorie deficit. The calorie deficit is created by increasing the number of calories you burn and or decreasing the amount of calories you take in from food. Increasing intensity is one way to burn more calories in less time.

Let me reiterate what I said in the introduction. The reason my abs look the way they do is not solely from my training program, but because I get my body fat down into the single digits with a highly specialized fat-burning diet program.

Proper nutrition strategies are essential for revealing your abs, which is why the final installment of this series will be solely about nutrition. Stay tuned for the next post where I reveal my 6 Nutrition Secrets For Great Abs.

Train hard and expect success,

Tom Venuto, NSCA-CPT, CSCS
Fat Loss Coach
BurnTheFat.com

P.S. If you would like to finally see your abs by burning body fat using my best-selling fat loss program, check out: BurnTheFat.com

How To Lose Belly Fat Part 1 - The Only True “Secret”

Kim — Sun, 03 Aug 2008 21:22:02 +0000

Ab Solutions For Stubborn Abdominal Fat Part 1

By Tom Venuto, NSCA-CPT, CSCS
BurnTheFat.com

Introduction

After 18 years in the fitness business, “How do I get great abs” is still BY FAR the most frequently asked question I receive out of the 30,000+ emails that come into my office every month. No doubt, it’s because abs are the one body part that most people are the most frustrated with. Although their questions are often phrased differently and each person’s situation seems unique, my answer to “how do I get great abs” is almost always the same and you’re about to hear it…

“1,000 Sit-Ups And Crunches A Day and Still No Abs!”

One question I received recently REALLY got my attention because a young guy told me he was doing 1,000 crunches and sit ups a day and said he still couldn’t see his abdominals. He wrote:

“Tom: I have been working out for around a year now and I cannot get my lower abs into any type of shape. I’m starting to see my upper abs a little bit, which is great, but despite doing 900 various crunches, ab roller, and 100 sit-ups four days a week, along with my regular workout on the weights, I still have a tire around my waist. What else can I do?”

What did I tell him? Well, I gave him the same answer I’ve given thousands of people over the years, which is the only true “Secret” to great abs…

It takes training to increase strength, build endurance and DEVELOP the abdominals, but to SEE the definition in your abdominals - or any other muscle group for that matter - is almost entirely the result of low body fat levels.

This may sound counter-intuitive, but if you can’t see your abs, it’s not an issue of “muscle development” at all. You simply have too much body fat covering up the ab muscles. The lower abdominal area also happens to be the one place that most people - especially men - store the body fat first.

There’s a Scientific Reason Why Your Lower Ab Flab Is The Last Place To Go:

Most people don’t have their fat distributed evenly throughout their bodies. Each of us inherits a genetically determined and hormonally-influenced pattern of fat storage just as we inherit our eye or hair color. In other words, the fat seems to “stick” to certain areas more than others.

There’s a scientific reason for this. Your fat cells are not just inert “storage tanks” for excess fuel. They are actually endocrine glands which send and receive signals from the rest of the body. You could say that your fat cells “talk to your body” and your body “talks to your fat cells.” This occurs through a hormone and receptor system.

For body fat loss to occur, you must first get the fat cell (adipocyte) to release the fat into the bloodstream. THEN, the free fatty acids must be delivered to the working muscles where they are burned for energy.

For fat to be released, the hormone adrenaline (epinephrine) must be secreted and send a signal to your fat cells. Your fat cells receive this hormonal signal via adrenaline receptors called adrenoreceptors.

Fat cells have Beta 1 (B1) and Alpha 2 (A2) receptors. B1 receptors are the good guys. They activate hormone sensitive lipase, the enzyme that breaks down the fat and allows it to be released into the bloodstream to be burned. A2 receptors are the bad guys. They block the fat-releasing enzymes in the fat cell and encourage body fat formation.

How Body Fat Storage Patterns Affect You And Keep Your Abs From Showing

What’s the point of all the physiology? Well, it turns out that in men, the lower abdominal region has a higher concentration of A2 receptors, so this gives us one possible explanation of why the lower abdominal region is often the first place the fat goes when you gain it, and the last place it comes off when you’re losing it. (Incidentally, the fat in women’s hips and thighs is also higher in A2 receptors). This situation is dictated by genetics and by the hormonal and enzymatic pathways we discussed.

Think of ab fat like the deep end of the swimming pool. No matter how much you protest, there is no way you can drain the deep end before the shallow end. However, don’t let this discourage you. Lower ab fat WILL come off, it will simply be the last place to come off. First place on - last place off.

This helps to explain why abdominal exercises have little impact on body fat loss. It’s a huge mistake to think that hundreds or thousands of reps of ab exercises will remove lower abdominal fat, except to the degree that it burns calories and contributes to the calorie deficit. What removes the fat - all over your body - is a calorie deficit and that comes from decreasing food intake, increasing activity, or a combination of both.

What I suggested to this young man was cutting back the ab training, spending the time he was wasting on excess ab exercises for more intense, calorie-burning cardio and weight training for the rest of the body. I also suggested he do an accounting of his food intake, get his nutrition in order and decrease his calories slightly if necessary.

As it turned out, his diet was a mess, and as nutrition experts like to say, “You can’t out-train a lousy diet.”

It’s a monumental error to think that 1,000 reps of ab work a day will make your abs finally “pop” when your diet is a disaster and that’s leading to fat storage. It’s not that ab exercises aren’t important. But all the ab exercises in the world won’t help as long as you still have body fat covering the muscles. You can’t “spot reduce” with abdominal exercise and YOU CAN’T SEE YOUR ABS THROUGH A LAYER OF BODY FAT!

Make sure to keep an eye out because in part two of this series, I’ll reveal my championship-winning ab workout routine, and my secret for how to use cardio for MAXIMUM fat burning.

Train hard and expect success,

Tom Venuto, NSCA-CPT, CSCS
Fat Loss Coach
BurnTheFat.com

P.S. If you would like to finally see your abs by burning body fat using my best-selling fat loss program, check out: BurnTheFat.com

Fat Burning Power of Foods

Kim — Sun, 03 Aug 2008 17:53:40 +0000

Fat Loss Power of Food

By: Craig Ballantyne, CSCS, MS
Turbulence Training

I know that most readers think that fat loss is all about exercise, but you must know that good nutrition is just as important for fat loss results. Making the correct food choices is your secret weapon in the rush to get the best body for summer. Eating right will help you lose fat and increase your energy dramatically, so that you’ll have plenty of stamina for social life, in the gym, and at work.

When I start working with clients, I have everyone enter their food intake on a nutrition tracking website to allow both of us to evaluate their nutrition. Some of the common problems that I see are:

1. Too many treats per day. As one client said, ”I still have one treat per day such as chips, a chocolate bar, a donut, or a rib sub each day, and sometimes I skip breakfast. But other than that, I think it is pretty good.”

If that’s the case, and you are trying to lose fat, then you will have a difficult time. You just can’t eat that many treats (read: garbage) and expect to get lean (unless you are 16 years old).

2. Skipping breakfast.

3. Not eating enough fiber.

4. Not eating enough lean protein and low-glycemic, low-fat carbohydrate sources.

5. Not eating much during the day and then eating a huge dinner.

Solutions:

1. Set the tone with the first meal of the day by consuming a lean protein source and high-fiber, low-glycemic carbohydrates. Fiber at this meal will help control blood sugar over the morning and can help modify appetite at subsequent meals.

2. Consume mini-meals to prevent starvation-induced meal binges and energy slumps.

3. Choose snacks that contain protein and fiber, such as almonds.

4. Keep your dinner moderate, and avoid high-calorie feasts.

5. Consume calorie-free beverages, preferably Green Tea or water.

6. Consume at least the recommended amount of fiber through vegetables, fruits, almonds, etc. But start adding fiber to your diet slowly and drink more water.

7. Try to improve your nutrition each day. This will help get you into healthy eating habits. Be consistent with your training and nutrition, and you’ll get results.

So here is your challenge. Start with one day and eliminate all of the processed foods from your nutrition plan. I want you to go one full day without foods containing added sugar, hydrogenated oils, or high-fructose corn syrup (HFCS).

If you do this, you’ll feel amazing and energized. You will probably have your best workout of the year and you’ll probably get more done at work as well.

Replace the junk with lean protein sources, fruits, vegetables, nuts, whole grains (such as oat-based products), water, and green tea. Make sure to log your food intake on fitday.com and compare it to your regular eating. You’ll notice that it is very hard to overeat when you eat only healthy foods. And then next week, try going two days without processed foods.

Keep focusing on one improvement each day and soon you’ll have better nutrition habits and fast fat loss to go along with it…not to mention a new body!

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 TurbulenceTraining.

The Easiest and Best Way to Lose Belly Fat

Kim — Sat, 02 Aug 2008 14:45:31 +0000

by Kim Levin
The Weight Loss Formula

People train hard and exercise themselves to the point of utter exhaustion, doing crunches and sit-ups until the sweat pours from their souls, but still the belly fat hangs on for dear life, without even blinking an eye. Without knowing it they are in fact creating and developing the most amazing set of abdominal muscles - but until they do one thing, the belly fat will be going nowhere.

It takes hard work to develop the muscles, but to actually see them depends on how much belly fat you have.

So if you have been exercising like crazy, and you still cannot see your abs, you simply have too much body fat covering up the ab muscles. The lower abdominal area also happens to be the one place that most people store fat first, and therefore it also comes off last. Now there is a perfect scientific explanation for this, which has to do with different receptors present in the fat cells, but for now:

The easiest and best way to lose belly fat is to create a calorie deficit. It is as simple as that.

Countless reps of ab exercises will not remove belly fat, except in that it burns calories and plays a major role in creating that calorie deficit. What melts fat - and not only round the abdominal region, but all over your body - is a calorie deficit and that comes from decreasing food intake or increasing activity. Do a combination of both and you will burn calories like a runaway wildfire.

The exercise you have been doing (hopefully) is creating a tremendous foundation. But until you determine your personal calorie needs, for your body type, and create a calorie deficit based on that, you will be doing crunches till your tears run dry, and the belly fat will be untouched.

The Secret of Weight Loss Motivation

Kim — Thu, 24 Jul 2008 17:47:25 +0000

The Ultimate Secret of Mind Control and Motivation to Achieve the Exact Body Shape You Want

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
The Truth About Abs

I ask you to have an open mind and accept some ideas I’m going to throw at you today. If you can take full grasp of these ideas, take my word that this will be the most powerful secret you’ve ever discovered for attaining the exact body that you desire.

I’m basically going to take the concepts from the hit movie “The Secret” and show you how to apply it towards your fitness goals.

Keep in mind that this “ultimate secret” has nothing to do with our normal discussions of reps and sets. It has nothing to do with calories or fat or protein. It has nothing to do with cardio training or abs exercises. But once you discover the “Secret”, you will be on your way to the body of your dreams, or any other goals that you have in your life, for that matter.

Elite athletes have practiced the “Secret”. Champion bodybuilders have practiced the “Secret”. Virtually all of the most influential, powerful, wealthiest, and happiest people throughout history have either knowingly or not, practiced the “Secret”. Some didn’t even realize that they knew the “Secret”, but applying its power is the sole reason for their success. In today’s discussion, I’m simply putting a little twist on this “Secret” and applying it to your fitness goals. But in reality, it works for any of your goals and desires in life.

Before I reveal the “Secret”, I want to ask you a few questions today and I want you to answer the questions that are appropriate to your goals. I want you to be honest with yourself. If you discover that you have not accomplished your goals related to these questions, pay close attention, because I’m going to reveal to you how you can change this immediately and be on the path to achieving whatever it is that you want in life.

Do you currently have the body that you want?
Do you feel full of energy every single day?
Do you feel strong, confident, and proud of your body?
Do you feel that you have no physical limitation to be able to do whatever you want to do in life?
Do you want to be thinner?
Do you want more muscle?
Do you want sexy flat abs or a tighter butt?

The answers to these questions will be vastly different for everyone. Not everyone wants the same things. Not everyone has the same goals.

But the most important thing to realize, is that ANY of your goals can be achieved, no matter who you are, if you understand and APPLY the “Secret”. Alright, enough of the build-up. What exactly is the “Secret”? Drum roll please…

Mike Geary is a Certified Nutrition Specialist and Certified Personal Trainer specializing in body fat reduction strategies and functional strength and power training. He holds a Bachelors of Science degree from Susquehanna University in Selinsgrove, PA. For a fully comprehensive program on losing as much body fat as you want by following a smart, scientifically designed training and nutrition program, check out The Truth About Six Pack Abs.

The “Secret” lies within your mind and revolves around the powerful Law of Attraction. What you focus on becomes your reality. To put this another way, “What you resist, persists. Whatever you are feeling and thinking is a perfect reflection of what you will become”.

In other words, if all you ever focus on is how frustrated you are that you can never lose weight or get rid of that belly fat, then you are doomed to a flabby body forever, because you are actually creating that reality. On the other hand, if you focus on your successes with every ounce of your being, every single day, and continually feel in your mind what your dream body is going to be like, you will create that reality. The key point is that your thoughts and feelings must revolve around already having the body that you want. You must actually imagine daily that you are already living in your new body.

If you’re closed-minded, at this point in reading this article, you will probably say something like, “what is all of this gobbly-gook crap this idiot is talking about”. And then you will click away to another site, go back to your daily life, and continue to be frustrated by failing to achieve the body you want for the rest of your life.

On the other hand, if you’re open minded, and truly want to succeed, you will continue to read, absorb, and start to apply the “Secret”, and watch your body slowly become exactly what you want it to become.

I’ve discovered the “Secret” a couple years ago and how to apply this towards my other goals in life aside from fitness.

However, I also realized that the reason I’ve been successful with my fitness goals is that I’ve been unknowingly applying the “Secret” towards my fitness goals for many, many years now. I have always visualized exactly how I wanted my body to look, how energized I wanted to feel day in and day out, how strong and confident I wanted to feel. These visualizations led me on a constant mission to take massive daily ACTION towards exactly what I wanted.

So how do you get the exact body you want? Well, the first thing I want you to realize is that how you feel today and the body that you see in the mirror today is actually a combined result of how you have lived your life in the past… the habits, thoughts, and actions that you have taken throughout every single day that has preceded today. If your past has not given you the body you want today, the energy you want, the powerful feeling of health that you want, then you need to change your mindset and start taking immediate and massive action towards exactly what you want.

You need to visualize yourself living in that desired lean, strong body… feel the energy, vitality, and strength running through every inch of you. Imagine the confidence you feel. If you want it bad enough, you WILL achieve it, but it takes a BURNING DESIRE to succeed.

You need to keep running through this imagining process, and actually capture this “feeling” every single day, until the day comes that you realize that you have achieved your goals. If you practice this enough, you will attract into your life exactly what you want. Again, if all you focus on is your failures, and continue to think negatively, you will only attract more failures and negativity into your life.

Amazing things and amazing people have been coming into my life ever since I discovered the “Secret”. If you have an open mind and focus your entire being on what you want, it WILL come into your life. It starts with the mindset, and your journey towards your goals continues from there with massive action taken on a daily basis toward your goals. Once you get this process right, you CAN’T fail.

I will leave you with one more powerful quote that has totally transformed the way I think about what I can achieve in life:

“Whether you THINK that you can or can’t do something, either way, you are right”.

Read that one again, and believe it! It is a powerful shift in mindset that will change your life.

I want you to do me a favor and read this entire article over again and really start thinking about how you can apply it towards your goals. They don’t even have to be fitness goals. It can really be anything that you want to achieve.

Once you’ve got your mind in the right place, you are now ready to take massive action towards your goals starting now! Getting back to your fitness goals… If your goals revolve at all around losing body fat, tightening up your entire body, and creating an energy filled lifestyle, then a great place to get all of the information you need to achieve this and start taking action is in my Truth about Six Pack Abs book.

By the way, this book does not simply revolve around abs exercises. To be honest, the abs exercises are the LEAST important part of the book. The most important parts of the book are carrying out the nutritional program and compiling all of the training information into a full body training program to stimulate your metabolism and create the right hormonal environment in your body that removes body fat consistently.

Combining a fool-proof training and nutrition program such as this with the proper mindset and application of the “Secret”, will give you a very powerful solution to the lean-body that you desire.

The solution is here - The Truth about Six Pack Abs

All that stands now between you and your goals is getting your mindset right, and taking action!

I hope this article has given you some things to think about. I urge you to have an open mind and allow yourself to attract what you want into your life.

About the Author
Mike Geary is a Certified Nutrition Specialist and Certified Personal Trainer specializing in body fat reduction strategies and functional strength and power training. He holds a Bachelors of Science degree from Susquehanna University in Selinsgrove, PA. For a fully comprehensive program on losing as much body fat as you want by following a smart, scientifically designed training and nutrition program, check out The Truth About Six Pack Abs.

Pregnancy Exercise - A Bun In The Oven And A Foot On The Treadmill

Kim — Wed, 23 Jul 2008 19:52:13 +0000

by Kim Levin
The Weight Loss Formula

Oh the wonders of pregnancy; that glow on your cheeks, the sparkle in your eyes, and the freedom to scarf and munch down almost anything you want since you are now eating for two. The most exercise you may have planned on getting was the frequent trips to the bathroom and the fridge; and of course the labor. This is what pregnancy is all about – right? It is about time to stop listening to your grandmother’s pregnant folklore, put down the bag of M&Ms, and get yourself a fitness plan.

Is That A No On The Bon-Bons?

Gone are the days where pregnant women were persuaded and encouraged to do as little physical activity as possible. Perhaps the public is remembering what is was like to be with child two hundred years ago; it is highly doubtful that Ma Kettle got to kick her feet up for nine months. She was probably picking tomatoes and green beans the day before she went into labor.

Photographs of pregnant celebrities like Madonna, Gwyneth Paltrow, and Halle Berry in track suits and towing around yoga mats have aided in making prenatal fitness popular with other women. Those gals manage to get back down to their famous svelte figures somehow. Maybe there is a method to their madness after all.

You’ve read about Hollywood celebs with their personal trainers and marathon exercise programs, but who has the 2 hours (and money!) per day to drive to a studio, do a 1 hour workout (or one of those longer 90 minute classes – what are they thinking!?), and drive back? You don’t need a 90 minute class each day when you can use the Fit Yummy Mummy program of only 90 minutes per week! And have a sneak peak at what the moms are up to at Club Fit Yummy Mummy.

Medical studies have been confirming the benefits to exercising during the pregnancy term for some years now. The right work-outs are very safe for mothers-to-be, and also help maintain a healthy weight before the bundle of joys arrives. Even a brisk walk in the morning or evening on a daily basis can do wonders for keeping your muscles and your skin in good shape.

Staying active and healthy during your pregnancy can ward of gestational diabetes and hypertension, both of which commonly plague expectant mothers. Your weekly exercise regimen can also serve you well during your labor, possibly making it shorter and certainly without complications. You will have a much less difficult time losing that baby weight if you already have a fitness work-out schedule.

One And Two, Bend And Stretch

Your first order of business is to make an appointment with your physician and discuss your best fitness options. It is likely that this topic will be broached in some length during your initial visits to the obstetrician. Many doctors and veteran mothers highly recommend yoga; the poses are easy on any shape or condition of body, and it is a form of exercise designed to strengthen muscles and eliminate stress.

The majority of fitness centers also employ personal trainers that will work one-on-one with members. You can schedule weekly or monthly sessions to fit your around your life. Check with your doctor’s office and your health insurance provider about places that they might recommend. It is not just about your health anymore. After all, you are living for two now.

5 Tips For People Who Don’t Want To Exercise

Kim — Tue, 22 Jul 2008 16:53:33 +0000

by Kim Levin
The Weight Loss Formula
All around you, people are waking up to the fact that some type of daily exercise is important. Still, you can’t seem to get up the motivation to settle into an exercise routine. Before you reach for that box of doughnuts and turn on the television, here are five tips that may help to motivate you to get up and get moving today.

Tip # 1 - You’ll Live Longer People who get at least some exercise often live more years than persons who are essentially sedentary. If you want to be around to see what the world looks like in twenty, thirty, or fifty years, you are much less likely to achieve this goal if you are not at least engaging in some activity such as walking or biking.

Tip # 2 - You’ll Have A Stronger Body Your body needs to move in order to keep muscles working properly. This also goes for such muscles as your heart as well as those biceps, triceps and all the other muscles around the body. A strong body provides you with the basis to do many things that simply cannot be accomplished when the body is out of shape and run down.

Tip # 3 - You’ll Have A Better Mind Exercise helps to release chemicals known as endorphins into the bloodstream. Endorphins are one of several chemicals that help to keep our brains and other parts of the nervous system functioning properly. Getting up and working out will help to provide your brain with what it needs to operate at optimum efficiency, keep your nerves balanced, and result in an outlook and emotional capacity that leaves you ready for anything life happens to throw your way.

Tip # 4 - You’ll Have More Confidence Being in decent shape means not having to dig around for “big” clothes, have trouble being comfortable in an airplane, or fretting about the fact that the seatbelt on the car seat seems to get shorter every few months. Exercise helps to keep the body proportioned properly so it is easier to look good in what you wear, and feel comfortable and confident going anywhere you please.

Tip # 5 - You’ll Enjoy A Better Sex Life Exercise helps to condition the body for activity. Hardly anyone would not regard sex as an activity that is not pleasant and desirable. However, it is an activity that requires some level of endurance and physical response if the maximum amount of benefit is to be derived. If for no other reason, regular exercise will help you be more responsive during sex and enjoy orgasm to a degree you never thought possible. Whether you think in terms of short term or long term goals, regular exercise just makes sense. Don’t waste another day denying yourself the benefits of regular exercise. Get off the couch today and begin your new way of life. You’ll be happy that you did.

About the Author Kim Levin has been involved with research on weight loss diet and diet exercise for 2 years. The journey to health started with personal and family related health problems - Kim’s father was one of his first “clients” - and by helping him set up a healthy diet plan, and freeing him from a substantial amount of prescription drugs - he has lost 55 pounds in 6 months, and is now healthier than ever at age 63. This journey has become a passion for Kim, as he realized how difficult it is for people to adapt a healthy lifestyle, especially after a lifetime of unhealthy habits. This lead to the creation of Kim’s main website, and the authoring and compilation of a trilogy of e books - The Weight Loss Formula, Calorie Counting Demystified and A Guide To Fat Burning Foods. Kim offers a free 7 part natural quick weight loss course, covering important subjects such as fat burning foods and how to quick start your plan to lose the maximum amount of weight within the shortest time. Kim also manages the Weight Loss Diet Secrets website.