More Ways to Motivate You Into Weight Loss

Exercise in the Morning (As soon as possible)

I know this is a hard one, and it was for me too for many years.  If you exercise first thing in the morning though, you get it over with.  You don't have the whole day to talk yourself out of it.  I know how it goes:  You've had a hard day at work and you rationalize to yourself that you deserve a break or a treat when you get home, so when you get there, you make yourself a comfort meal and sit on the couch watching TV for the rest of the night.  But if you exercise first thing in the morning, you won't have the whole day to talk yourself out of it. Plus, you'll feel great about yourself for having done it. This great feeling will then impact the rest of your day, so that you'll be better prepared to handle a tough day at work, both physically and  mentally.  Use your challenging job as a reason to exercise, rather than as an excuse not too!

Ways to Stay Motivated to Lose Weight

Well, it's a New Year and many of you have made resolutions to lose weight, get fit and stay healthy.  That's great!  Good for you!  The problem is most of you will lose motivation and will quickly let your resolution slide away.....So, let's prevent that from happening! Here's some helpful ways to stay motivated this year!

 Put Pen to Paper

You may laugh at this, but writing down your fitness and weight goals is a very effective way to convince yourself that you mean business.  It will also keep you accountable.  Seeing your resolution in words will help you realize that you deserve to lose weight and be healthy.

When you write down your goals, be specific.  Use the SMART system:
S: Specific.  Be very clear in what your goals are. Losing weight by exercising and eating nutritional foods

M: Measurable: I am going to lose 10 pounds

A: Action: What actions will you take?  Will you join a gym?  Start running? By some exercise DVD's? Enlist help online? Start making healthier recipes?

R: Realistic: You can't set a goal that you know you won't attain.  Don't say "I plan on losing 100 pounds in the next 3 months"  That's just setting yourself up for a disappointment. Something more like " I will lose 1-2 pounds per week" is much more do-able, and your brain will say "yes, okay! Can-do!"

T: Time-based: Set yourself a time limit.  If you have a deadline you are much more likely to work towards it, then if you don't!

Stop by tomorrow for another great way to stay motivated!

Fat Loss Workouts That Are Better Than Cardio Exercise

Despite common belief by fitness enthusiasts, cardio workouts are NOT effective for fat loss or losing weight long term. 

by Craig Ballantyne, Men's Health Fitness Advisor, Expert Fitness Author - Beyond Cardio Workouts .com

One of the most frustrating sights in the world is watching people do the same so-called “fat loss cardio workouts” over and over again without results. It happens all the time! The truth is, there’s hardly anyone in any gym who is able to lose weight with long, slow cardio.

Even research from the scientific journal, “Obesity” showed that when people do up to 300 hours of cardio exercise per year, they only lose 4-6 pounds of weight. That's just not worth it, in my opinion! Do you have time to do 50 hours of cardio in order to lose one pound of weight? I thought not.


That’s why fat loss workouts that are better than cardio. Research and experience proves that interval training (and even high intensity weight training) is better for burning belly fat than long, slow cardio. The good news is, interval training workouts are fun, fast, and more enjoyable. You’ll save time, lose more weight, and build a fitter, better functioning body with these fat loss workouts.



If you are stuck exercising inside a commercial gym for your workout, you can use traditional cardio machines for interval training. 

An easy interval training program is doing a 5-minute warm-up followed by six intervals of 30-60 seconds of hard exercise, alternated with 60 seconds of easy exercise. Then you cool down for 5 minutes and you’re done. That’s less than half the time that most people spend on machines doing long, slow cardio!

After warming-up, do a one minute “work interval” where you will exercise harder than normal. After one minute, decrease the intensity all the way down to a cool-down level for one minute. Repeat the hard-easy combo up to 6 times and then finish with a cool down. That is the easiest way to do interval training. 

If you usually run at 6 miles per hour on the treadmill for 30 minutes, you can do your first interval workout by running at 7 miles per hour for 1 minute and then walking at 3.5 miles per hour for 2 minutes. That’s a good place to start with interval training. You’d repeat that “hard-easy” routine 6 times in an interval training workout (after a warm-up and followed by a cool-down).
 

The best cardio machines (if you must use indoor cardio machines) for efficient interval training fat loss workouts are the treadmill and stationary cycle. Rowing machines and elliptical (cross-trainers) are ok, but in my experience, the treadmill and bike are best. 

Best Alternative Workouts to Traditional Cardio Exercise

Most people enjoy getting out of the gym or doing alternative fat loss interval training workouts (instead of boring cardio workouts inside a stuffy gym). You can use a kettlebell, your bodyweight, a skipping rope, or medicine ball for interval workouts in just a small space in your home or garage. You don’t need to go to a big, fancy, expensive commercial gym to burn fat or get long term weight loss success.

Plus, it’s easier to experiment with different interval training workout programs when you don’t have to deal with intensity settings on cardio machines.


Bodyweight training is the most underappreciated fat loss workout option. Most people are drawn to sophisticated equipment, but only because the equipment makes the workout easier. Moving your own bodyweight is tough, and keeps you honest! 

In the Turbulence Training bodyweight cardio circuits, you’ll use 6-8 bodyweight exercises, alternating between a lower body exercise and an upper body exercise, before finishing the circuit with a fast total body exercise such as running in place, burpees, or jumps.


In the circuits, you’ll do 6-20 repetitions per exercise depending on your fitness level. Once you finish the circuit, rest for one minute, and then repeat the circuit 1-3 more times. If you are new to bodyweight circuits, just do two total circuits. 

The good news is that in most cases, you don’t need a single piece of equipment to do these fat burning bodyweight workouts, so you can do them in a hotel room, your garage, or even in front of the TV. 

Now you have lots of fun, fast, effective fat loss workouts that are better than cardio!

5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat and Get Six Pack Abs

1. Many so-called "health foods" are just cleverly disguised junk foods that can actually make you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can make more money from you.


2. Abdominal exercises such as crunches, sit-ups, and ab machines are actually the LEAST effective method of getting flat abs. We'll explore what types of exercises REALLY work at the end.


3. Boring repetitive cardio exercises are NOT the most efficient way to lose body fat and bring out those six pack abs. I'll show you the specific types of workouts that produce 10x better results below. These will surprise you!


4. You DO NOT need to waste your money on expensive "diet" pills or other 'miracle fat-loss' supplements. I'll show you how to use the power of natural foods in more detail below.


5. Do not waste your money on ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies. Again, you'll learn some of their secrets and what really works below.



Men Click Here
Women Click Here

The Top 3 Fat Burning Foods

In many years as a professional Nutrition Specialist, I've noticed that most people are surprised to learn about my picks for the top fat burning foods that are best for weight loss and overall good health.

I won't lecture you with all of the typical "healthy foods" that you already know about such as fruits and veggies. Instead, I'm going to talk about some shockers that most people don't realize are super healthy foods for fat loss.

1. Egg Yolks - yes, you read that right... full fatty egg yolks with all of their fat and cholesterol. Actually, you've been mislead about the cholesterol in egg yolks -- it actually raises your GOOD cholesterol and helps balance proper ratios, so don't be afraid of the fat and cholesterol in these little nutrition power packed gems. And if you choose cage-free eggs from free roaming hens, the omega-3 content is higher with a more balanced fat profile.

Egg yolks are also one of the most nutrient dense foods in existence in terms of vitamins, minerals, and trace nutrients. Trying to list all of the vital nutrients in egg yolks would take too much time, so I won't even try that here. Just realize that egg yolks should NOT be avoided in favor of egg whites.

So don't be afraid to eat those delicious and healthy eggs and start burning belly fat faster.

2. Avocados - This is yet another "fatty food" that is also one of the best fat burning foods! Not only that, but avocados make just about everything taste better. They are also power-packed with healthy fats, fiber, and antioxidants, as well as vitamins and minerals. The healthy fat in avocados also helps control appetite and fat burning hormones in your body.

Add some avocado slices or guacamole to everything from morning eggs, salads, sandwiches, and burgers, and starting burning body fat much faster! I would definitely consider avocados one of the best healthy super foods.

3. Grass-fed beef - While most beef you see at the grocery store is grain fed beef from cattle that are in poor health and has lower nutrition values and omega-6 to omega-3 fat ratios that are far out of whack, there is a better option... and that is Grass-Fed Beef!

Grass-fed beef is known to have much higher levels of healthy omega-3 fatty acids and lower omega-6 fats (which most people get too much of anyway). Grass-fed beef also contains higher levels of many vitamins and minerals, as well as containing high levels of conjugated linoleic acid (CLA), which is a healthy fat that is known to help muscle building and fat burning.

So don't worry about eating more beef, as long as you choose healthy grass-fed beef instead of grain fed beef. Enjoy and start burning more body fat with these so called "fatty" foods!


Enjoy, and good luck with your fitness endeavors!
Mike Geary
Author - The Truth about Six Pack Abs

3 Veggies That Fight Abdominal Fat

Did you didn't know that there is a special class of vegetables that contain very specific phytonutrients that actually help to fight against abdominal fat?

Let me explain what they are and why...

Okay, if you've already grabbed a copy of my new Fat Burning Kitchen Program then you may already know about how certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from household cleaners, cosmetics, etc can act as xenoestrogens.

Xenoestrogens are chemicals that you are exposed to that have an estrogenic effect and excess exposure can cause hormone balance disruptions for both men and women. So these can wreak havoc in the body for both guys and gals.

These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems.

So here's where this specific class of vegetables comes in handy...

One of those cool tricks that I teach in my Fat Burning Kitchen program is that cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, kale, cabbage, etc. contain specific and unique phytonutrients such as indole-3-carbinol (I3C) that help to fight against these estrogenic compounds...

And by fighting against these belly fat stimulating estrogenic chemicals, this can help you fight against abdominal fat!

So there you go... just another excuse to do what mom always told you and eat more broccoli!

I've really learned to like brussell sprouts in the last year too... Melt a little grass-fed cheese on them and some garlic and they're great!

In case you haven't picked up your copy yet, I give away at least 12 other specific foods, teas, spices, etc that help to combat the xenoestrogens and can help you to burn abdominal fat faster in my new program...

make sure to grab your copy before the price doubles tomorrow:

Fat Burning Kitchen Program

Pass this email onto your friends... I bet you'll shock them with this article about xenoestrogens and how broccoli, cauliflower, and brussels sprouts can help to fight the battle against abdominal fat.

Enjoy!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

A type of Trans Fat that makes you leaner?

A type of Trans Fat that makes you leaner?

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
co-Author - The Fat Burning Kitchen


We all know that trans fats are bad for your health right?  But what if I told you that there is a certain type of trans fat that's natural (not synthetic) and actually helps you to lose fat faster and build lean muscle?

Well, check out the excerpt from my new program that I co-wrote called "The Fat Burning Kitchen"  below:


"...Not many people know this fact, but CLA is actually a natural form of trans fat, but it is FAR different than the artificial trans fats from hydrogenated oils that are so deadly and that you hear all of the negative information about. CLA is actually one of the only healthy trans fats in existence.

CLA is a natural form of healthy trans fat that occurs in the fat on the meat, and in the dairy from ruminant animals such as cattle, bison, deer, goats, sheep, kangaroo, etc.  CLA in natural form has been shown to help in burning off abdominal fat and also maintaining or even building lean muscle.

Warning: do NOT use CLA supplements as they contain an artificially created form of CLA that is a different CLA isomer compared to the natural CLA isomer that's found in meats and dairy from ruminant animals. The CLA isomer found in CLA supplements can have negative effects in the body and is more similar to an artificial trans fat. The only form of CLA is that going to benefit your health and help you to reduce body fat is the natural CLA isomers from grass-fed beef, bison, venison, etc or from grass-fed raw milk or cheeses.

Also, grass-fed meats and dairy contain 3-5x the CLA of grain fed meats, so avoid your typical grain-fed grocery store meats.

So that is the reason why I focused more on red meats such as grass-fed beef and bison during this 23-day cutting cycle instead of chicken, turkey, or fish -- because the extra CLA can really help in accelerating fat loss and preserving lean muscle..."


There you have it... there actually IS such a thing as a healthy trans fat... bet that's news to you!

This was an excerpt from my brand new program I just co-wrote with an extremely knowledgeable nutrition expert called Catherine Ebeling.

The program is "The Fat Burning Kitchen".

Since this is our launch week... you can grab the program for half price, but this week only. The price will double in a few days at the end of the week.

Also, I wanted to really impress you with this program, so if you grab a copy this week, I have decided to throw in a special bonus section that gives you every single nitty gritty detail of how I just went from 10.2% bodyfat down to 6.9% bodyfat in only 23 days while I prepped for a photo shoot recently.

This is advanced stuff for when you might have an important event like a wedding or a beach vacation coming up and you need to knock off some significant bodyfat in only 3-4 weeks time frame.  There's nothing unhealthy here... but these techniques are definitely "amped up" from the norm.

When I say nitty gritty details... I'm talking everything, including specific spices, teas, nutrients, exactly what I ate, carb/protein/fat ratios and how I manipulated timing of nutrients to accelerate fat loss.

Seriously, we did the body comp tests and I went from 10.2% BF to 6.9% BF in only 23 days.  I'll be sharing the pics on my blog in a week or 2, when I get the finals back from the photographer.

You'll find out all of those details of how I did this in the bonus chapter if you grab a copy this week.

check it out:

The Fat Burning Kitchen


Get your copy today so you don't miss out on the half price special.

Enjoy!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer