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

Firmer Sexier Butt and Tight Thighs

Try these unique exercises and tips to get a tighter, firmer butt fast

by Mike Geary, Certified Personal Trainer (CPT), Certified Nutrition Specialist

Ladies, is your butt tight and firm, or saggy? Too big or too small? Every woman wants to know the secret to getting a firm tight butt and slim sexy thighs, right. With a little hard work and choosing the correct exercises, that firm sexy butt may not be that far off!

The answer to your quest for the best butt exercise is not in some fancy machine or butt blaster. In fact, most of your best butt exercises are simply done with bodyweight or free weights. Of course, various forms of squats, deadlifts, lunges, and stepups will always be some of the best for a tight butt.

However, I'll cover one of the most effective exercises (and a unique one at that!) for tightening your buttocks in this article. I'll reveal some of the other top butt exercises in future articles.

You can even do this exercise at home or in your office at various times throughout the day (so there's no lack of time excuse!). Combine this exercise with some of the others I mentioned, and you'll have a tighter, firmer butt in just weeks.

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The topic of this article is the single-legged Romanian Deadlift. It's a great exercise for firming both the butt and the back of the thighs (hamstrings). Also, because this is a single-leg exercise, it really helps strengthen your ankles and other stabilizer muscles throughout your legs. Here's how to do it:

1. Looking straight ahead, stand and balance on one leg, and kick the other leg out slightly behind you.

2. Maintain a very slight bend in the knee throughout this exercise.

3. Now start to bend forward while simultaneously pushing the butt and hips back and keeping a flat (not rounded) back.

4. While bending over and pushing the hips back, kick your other leg out behind you and reach down with your hands towards the toe of your foot that's planted on the ground and try to touch it. You should feel a stretch in the hamstrings as you get to the deepest part where your back is parallel to the floor.

5. Then, focus on squeezing the butt muscle hard while you reverse the movement and bring yourself back to upright (all the while maintaining that flat back)

Alright, that was one rep! Now do 5-10 reps with each leg for 2-3 sets mixing this exercise into one of your normal workouts (or even just try this at home in your living room). At the end of a couple sets, I guarantee you'll be feeling this big-time in your buttocks and the back of your thighs!

I know it may sound a little complicated, and the first time you try this butt exercise, you may really need to concentrate on your balance. But after a couple sessions of practicing these one-legged romanian deadlifts, you'll start to get the hang of them and be able to focus more concentration on keeping the butt tight throughout the range of motion.

Once you get this down and practice this killer butt and thigh exercise regularly, you'll be well on your way to showing off a tighter, sexier butt!

If you want to discover an even better exercise to tighten and tone your butt and thighs, check this out:

Sexy Butt Exercises

For those of you that want a flat and sexy stomach with more toned abdominals, be sure to Flatten Your Stomach Fast with my Truth about Six Pack Abs Program

The Truth About Abdominal Exercises

Ab exercises are one of the most popular, and yet, most controversial topics in the fitness and exercise industry. Hundreds of ab devices, gimmicks, and exercise machines have flooded the market for people looking for sexier and flatter abdominals... that sexy six-pack abs appearance that everyone is after.

The problem is that most of the recommended abdominal exercises are not necessarily the best method to get that six-pack abs appearance. First of all, the most important ingredient for great looking six pack abdominals is losing the extra belly fat that is covering them up. To be fair, most people already have decent abdominals underneath, yet the six-pack abs are simply covered up by all of that extra flabby stomach fat.

Instead of focusing so much on abdominal exercises to make your stomach flatter and more like a six-pack, you will lose much more body fat by focusing the majority of your training time with special combinations of high intensity full-body, multi-joint exercises. The best exercises for losing that abdominal fat are the exercises that work the largest portions of the body at once.

Exercises that work the large muscle groups of the legs, upper and lower back, and chest give you the biggest metabolic bang for your buck in terms of abdominal fat loss. Combining these types of big multi-joint exercises in high intensity super-set, tri-set, or circuit fashion gives you the biggest fat-burning and metabolism boosting response from your workouts.

And that is one of the best kept secrets for flat sexy abdominals that are actually visible as a six-pack!

Now when it comes to abdominal-specific exercises, another mistake most people make is mindlessly pumping away with hundreds of crunches and other meaningless abs exercises that barely give your abdominals much resistance to work against. If you want to actually develop your abdominals to the best extent possible, don't waste your time with exercises that you can do more than 20 or 25 reps... that means you are definitely not doing an exercise that provides enough resistance to the abs. Exercises that give you enough resistance to get you down into the 6-15 rep range per set works great for the abs.

Generally, higher resistance abdominal exercises that provide a much larger stimulus to the abs come in the form of exercises that involve raising/curling the legs and pelvis either upward or inward closer to the trunk. A couple great examples of these higher resistance abdominal exercises are hanging leg raises or knee raises using a "pelvic curl up", or an exercise like lying hip thrusts. Many times, the same people that can do 50 or 100 crunches, can't even complete more than 2 or 3 properly executed hanging leg raises.

If you really want tighter flatter abdominals that look like a six-pack, remember that losing that extra belly fat is the MOST important factor. Also, when it comes to abdominal-specific exercises, always remember higher resistance exercises that involve curling/raising the legs and pelvis upward or inward are what develops the abs to the best extent possible.

Michael Geary (CPT) is an International Fitness Expert with clients in over 150 countries world-wide, contributing writer for Muscle & Fitness Hers Magazine, and author of the internationally-popular book, The Truth about 6-Pack Abs

Diet Tips for Abs- Fat Loss for a Six Pack

There has never been a more confusing time regarding proper nutrition for consumers. Every so called "expert" out there seems to disagree and contradict each other on what's the best way to eat for fat loss and overall good health.

One of the most important messages I try to teach my readers in this world of mixed messages, is that your diet doesn't need to conform to any of the fad diets... you don't need to go "low carb" or "low fat", or high or low anything for that matter to be successful in losing enough body fat to get lean enough to be able to see your abs. It's not that complicated. I think that balance is the key to success along with eating a diet that is made up of nutrient dense foods in their natural state (as unprocessed as possible).

In general, it is the heavy processing of foods that makes it wreak havoc inside our bodies. Most foods in their natural unprocessed state are inherently good for us. Of course there are always exceptions... a salad of poison ivy leaves is "natural and unprocessed" but certainly would not be good for us!

I'll leave your readers with a couple of the most important aspects of nutrition and diet that help to get you lean for life (and have any chance of getting those abs to show)...

1. Get enough quality protein in the daily diet - not only does it have a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satiety so your hunger is satisfied longer. Plus it's a building block for maintaining and building lean muscle... And remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.

2. Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains. Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat. I personally don't eat many grains as I prefer to get most of my carbs from veggies and fruits, but I am a bit of a fan of sprouted grains. I generally recommend looking for carbohydrate sources that have at least 2-3 grams of fiber per each 10 grams of total carbs. Remember that fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting lean.

3. Don't be afraid to eat fat! Many people try to go way too low on their fat intake in their diet and this can negatively affect hormone levels in your body as well as causing more cravings. Try to eat enough healthy fats daily. Good sources are all nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil. On that note, saturated fats from tropical oils are VERY misunderstood, even by many nutritionists and other health professionals. Yes they are composed highly of saturated fats, but are actually beneficial (but that's way beyond the scope of this article).

4. Avoid the two worst things in our food supply at ALL COSTS:

*artificial trans fats from margarines, shortening, and hydrogenated oils that are in most processed foods

*high fructose corn syrup, which is in almost all sweetened products on the market

Again, if you avoid processed foods, it becomes easy to avoid these two worst offenders in our food supply.

I always contend that once you get a handle on these 4 main points of your diet detailed above, the rest starts to take care of itself as you gain control over your appetite, blood sugar levels, hormone levels, etc. It all falls into place, and you eventually gain total control over how lean you want to get. Gain control of this part of your life, and those abs may be showing in no time!

Top 10 Healthiest Superfoods You NEED to Know About

Superfood #10. Garlic, onion, leeks, and shallots - In a study of centenarians (people living over 100 years of age), it was found that high garlic and onion consumption was one of the factors that surveys revealed may have partial involvement in their longevity. Garlic and onions are a couple of the best sources of uniquely powerful antioxidants.

Garlic health benefits and medicinal properties have long been known. Garlic has long been considered a herbal "wonder drug", with a reputation in folklore for preventing everything from the common cold and flu to the plague! It has been used extensively in herbal medicine. Raw garlic is used by some to treat the symptoms of acne, and the common cold, and there is some evidence that it can assist in managing high cholesterol levels. It can even be effective as a natural mosquito repellent.

A stronger tasting clove of garlic has more sulphur content and hence more medicinal value. Some people prefer to take garlic supplements. These pills and capsules have the advantage of avoiding garlic breath.

Modern science has shown that garlic is a powerful antibiotic, albeit broad-spectrum rather than targeted. The body does not appear to build up resistance to the garlic, so its positive health benefits continue over time.

Studies have shown that garlic - especially aged garlic - can have a powerful antioxidant effect. Raw garlic is very strong, so eating too much could produce problems, for example irritation of or even damage to the digestive tract.

There are two main medical ingredients, which produce the garlic health benefits: allicin and diallyl sulphides.

Allicin is the most powerful medicinal compound derived from garlic and provides the greatest reputed health benefits.

It is produced when garlic is finely chopped or crushed. The finer the chopping and the more intensive the crushing, the more allicin is generated and the stronger the medicinal effect.

As well as having antibiotic properties, allicin is an excellent anti-fungal and has been used to treat skin infections such as athlete's foot.

Super-food #9. Tomatoes

Tomatoes are a rich source of several nutrients. They are well known for their high vitamin C content, but also contain significant amount of vitamin A, B vitamins including niacin and riboflavin, magnesium, phosphorous, and calcium. Tomatoes are also a good source of chromium, folate, and fiber.

In recent years a particular nutrient found in abundance in tomatoes, lycopene, has made many headlines for its disease fighting abilities. Lycopene is well known as a preventer of prostate cancer, which makes tomatoes high on the healthy food list for men.

Lycopene is not just important for men though. It is a powerful antioxidant and as such helps to protect the cells in our bodies from damage. Studies in humans have shown that lycopene is protective against a variety of cancers including prostate of course, but also colorectal, breast, lung, endometrial, pancreatic, bladder, cervical and skin cancers.

Lycopene has also been shown to help prevent heart disease and may slow the development of cataracts and macular degeneration, an age related vision problem that can lead to blindness.

The vitamin B6, niacin, potassium, and folate found in abundance in tomatoes are potent protectors against heart disease. Niacin can lower high cholesterol levels and potassium has been shown to lower high blood pressure and to reduce the risk of heart disease. Vitamin B6 and folate also work to convert the homocysteine in our bodies into harmless molecules. High levels of homocysteine are associated with an increased risk of heart attack and stroke.

The fiber in tomatoes also helps lower cholesterol levels, helps prevent colon cancer, and helps to keep blood sugars at a low level. Tomatoes are a source of riboflavin, which has been shown to be helpful for migraine sufferers by reducing the frequency of their headaches.

A helpful note about tomato nutrition is that lycopene is actually more available to the body when tomatoes are cooked, so cooked or canned tomatoes are just as nutritious for you as raw. The facts about tomatoes definitely point to this fruit/vegetable as a nutrient powerhouse and a super food to be enjoyed as often as possible.