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… : )

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There’s a club you should join.

It’s called The Insider’s Club.

It is that club whose membership is based only on what secret goodies the members possess.

In our case, this is the Fatloss Insider’s Club. Only those in the know can join…. freee to them of course… : )

So, if you want to get rid of some lbs…

FATLOSS TRICK 1
Eat Pizza?

Today I went for some New York-style pizza here in Austin, Texas.

Do I feel ‘guilty’? No way… in fact tomorrow I will feel LEANER.

What the what?

I had to set up my body for this bit of metabolic trickery of course. You cannot just “eat pizza” and shed the pounds… I wish you could!

But my personal System for fatloss not only “allows” pizza (and all my other favorite foods)… it DEMANDS that I eat it.

Here’s another true story: I blew off my “feed meal” (that’s what it is called in my System) four days ago. I have been on a massive fatloss roll for weeks now and frankly I just did not feel like eating a lot.

That’s another benefit of my System… it really cuts your appetite and food-cravings down.

Anyway, the next day in the gym I fell on my face! I was weaker and not any leaner. I went home, ate literally about 6000 cals and presto: Leaner than ‘ever’ the next day and ready to train hard.

Learn how to use this System here:

The Every Other Day Diet     Click For More Tricks!

FATLOSS TRICK 2
The 10-Minute Cardio Trick

If you want to just get into good heart health, you only need GXP Cardio (covered in the System mentioned above) 2-3 days per week for 9-15 minutes. That’s it.

However if you want to use “smart cardio” (not long, boring cardio) then you need a bit more. Just a bit.

It’s my 10-minute trick.

Start with just every other day. Then move to 4 days… and then 5.

If you are pressed for time, this is ideal. Even if you are not, it works like magic.

10 minutes in the morning ‘before’ you eat. Just make sure your heart rate is only about 65% of your max… in other words, you are not breathing super-heavy at all, but you are working up a sweat. That’s it.

10 minutes ‘before’ lunch. Just cut your lunch hour short by 10 minutes… that’s all. You don’t sweat enough to need a shower… don’t worry. Walking stairs works great, or walking outside… be creative!

Then 10 ‘harder’ minutes about 2 hours before you go to sleep. Get your heart rate up to where you are breathing a little harder.

That’s it.

You can even start with just two sessions of 10 minutes (morning and night) if lunch is out.

FATLOSS TRICK 3
Increase Your Fat?

Yep. I want you to eat more dietary-fat…. but I want you to replace some of your carbohydrates (starch like rice, potatoes, etc.) with healthy fats like olive oil, coconut oil and almonds.

Fat dulls the appetite and all three of the fats above actually help your body get rid of its fat-stores if you decrease carbs.

I have the plan laid out for you. More here:

The Every Other Day Diet     Click For More Tricks!

FATLOSS TRICK 4
Think Resistance

Far better than cardio will ever be. That would be resistance training.

Either weight training or in-home resistance training using bands and bodyweight. Studies confirm what we fitness pros already know: Resistance training not only sculpts the body (cardio cannot) but it also burns 9-12x more bodyfat over the long-term than cardio.

But you need both. And both cardio and resistance training (in-home or in the gym) is worked into my book “7 Minute Body.”

You can get it when you pick up “Every Other Day Diet” for 75% off-retail… it is all detailed here…

The Every Other Day Diet     Click For More Tricks!

Welcome to the Club!

Yours In Fitness,

J O N B E N S O N

P.S. I’m still giving away “Radical Fatloss Blueprint” along with EODD for a few more days. And I’m giving a lucky few the chance to pick up the Supplement-Kit that comes with Radical Fatloss for almost 100 bucks off… the video and details are here:

The Every Other Day Diet     Click For More Tricks!

Sorry… EODD Readers Only…. so pick it up today.

---
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There’s a club you should join.

It’s called The Insider’s Club.

It is that club whose membership is based only on what secret goodies the members possess.

In our case, this is the Fatloss Insider’s Club. Only those in the know can join…. freee to them of course… : )

So, if you want to get rid of some lbs…

FATLOSS TRICK 1
Eat Pizza?

Today I went for some New York-style pizza here in Austin, Texas.

Do I feel ‘guilty’? No way… in fact tomorrow I will feel LEANER.

What the what?

I had to set up my body for this bit of metabolic trickery of course. You cannot just “eat pizza” and shed the pounds… I wish you could!

But my personal System for fatloss not only “allows” pizza (and all my other favorite foods)… it DEMANDS that I eat it.

Here’s another true story: I blew off my “feed meal” (that’s what it is called in my System) four days ago. I have been on a massive fatloss roll for weeks now and frankly I just did not feel like eating a lot.

That’s another benefit of my System… it really cuts your appetite and food-cravings down.

Anyway, the next day in the gym I fell on my face! I was weaker and not any leaner. I went home, ate literally about 6000 cals and presto: Leaner than ‘ever’ the next day and ready to train hard.

Learn how to use this System here:

The Every Other Day Diet     Click For More Tricks!

FATLOSS TRICK 2
The 10-Minute Cardio Trick

If you want to just get into good heart health, you only need GXP Cardio (covered in the System mentioned above) 2-3 days per week for 9-15 minutes. That’s it.

However if you want to use “smart cardio” (not long, boring cardio) then you need a bit more. Just a bit.

It’s my 10-minute trick.

Start with just every other day. Then move to 4 days… and then 5.

If you are pressed for time, this is ideal. Even if you are not, it works like magic.

10 minutes in the morning ‘before’ you eat. Just make sure your heart rate is only about 65% of your max… in other words, you are not breathing super-heavy at all, but you are working up a sweat. That’s it.

10 minutes ‘before’ lunch. Just cut your lunch hour short by 10 minutes… that’s all. You don’t sweat enough to need a shower… don’t worry. Walking stairs works great, or walking outside… be creative!

Then 10 ‘harder’ minutes about 2 hours before you go to sleep. Get your heart rate up to where you are breathing a little harder.

That’s it.

You can even start with just two sessions of 10 minutes (morning and night) if lunch is out.

FATLOSS TRICK 3
Increase Your Fat?

Yep. I want you to eat more dietary-fat…. but I want you to replace some of your carbohydrates (starch like rice, potatoes, etc.) with healthy fats like olive oil, coconut oil and almonds.

Fat dulls the appetite and all three of the fats above actually help your body get rid of its fat-stores if you decrease carbs.

I have the plan laid out for you. More here:

The Every Other Day Diet     Click For More Tricks!

FATLOSS TRICK 4
Think Resistance

Far better than cardio will ever be. That would be resistance training.

Either weight training or in-home resistance training using bands and bodyweight. Studies confirm what we fitness pros already know: Resistance training not only sculpts the body (cardio cannot) but it also burns 9-12x more bodyfat over the long-term than cardio.

But you need both. And both cardio and resistance training (in-home or in the gym) is worked into my book “7 Minute Body.”

You can get it when you pick up “Every Other Day Diet” for 75% off-retail… it is all detailed here…

The Every Other Day Diet     Click For More Tricks!

Welcome to the Club!

Yours In Fitness,

J O N B E N S O N

P.S. I’m still giving away “Radical Fatloss Blueprint” along with EODD for a few more days. And I’m giving a lucky few the chance to pick up the Supplement-Kit that comes with Radical Fatloss for almost 100 bucks off… the video and details are here:

The Every Other Day Diet     Click For More Tricks!

Sorry… EODD Readers Only…. so pick it up today.

---
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• 4 Fatloss Tricks No One Tells You About
• Win A Free Copy Of Muscle Explosion
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Protein shakes are a dime a dozen. However a high-quality protein drink that is both homemade and nutritious is a rare find. Most protein drinks today have traveled the path of least resistance — cheap and potentially dangerous sweeteners, sugar alcohols (in order to bring down the supposed “carb count”), and protein sources that are often dubious…and accompanied with more outrageous claims than grams of the good stuff.

I use a simple, homemade, economic and super-healthy protein drink at least five times a week during my normal nutrition cycle and several times a day during peak training cycles where I need to be in top shape. My strategy for building this drink was simple:

1. Go hormone-free and organic with everything possible;
2. Go with plenty of healthy fats rather than cheap sugar substitutes to help control insulin and provide more satiety;
3. Think ‘raw’;
4. Make it delicious!

Below you will find this recipe, complete the the exact ingredients used. It takes less than five minutes to make and keeps me full for 2-3 hours. It is less than 1/3 the cost of an out-of-the-box MRP (Meal Replacement Product) and contains 1/10th the number of ingredients — and that’s a good thing. If you cannot pronounce it, it’s probably bad for you. And it tastes fantastic!

Mix the following into a high-quality blender:

1. One heaping scoop of Jay Robb’s Egg White Protein You will need to adjust this amount to your body weight. I use up to 1.5 grams times my body weight (max) and as low as 1 gram times my body weight when doing two shakes a day. For me this is between 20 and 35 grams of powder. Jay uses the best sources available, including hormone-free cattle and Stevia, a herbal sweetener, to make his excellent protein. There are no additional carbs to speak of and only the bare essentials ingredient-wise. Jay also makes a high-quality whey. I will often combine the whey and the egg white powders, using a bit over half a scoop each.

2. One raw egg (cage-free) Do not worry about cholesterol or getting food poisoning. These claims are mostly media hype. You need the high-quality protein and fats found in the egg. Most people try to go low-fat when making a protein shake. This is a mistake, as fats are crucial to the digestion of protein. As for contamination: Roll the egg on the counter. If it wobbles, you are safe to consume it. I’ve used this technique for ten years and I’ve yet to have one case of food poisoning consuming raw eggs. Oh, and it makes the protein drink taste better (believe it or not.)

3. Five grams of L-Glutamine Powdered L-Glutamine (I use Jarrow’s brand) is one of the healthiest things you can supplement your diet with. L-Glutamine has been shown to be one of the most powerful nutrients for both recovery and immunity enhancement. Bodybuilders will take up to 25 grams per day of L-Glutamine during hard training cycles; I do as well. It makes a tremendous difference in both performance and wellness. It is tasteless, too.

4. Five grams of Creatine Monohydrate If you want more strength and muscle fullness, good old creatine monohydrate (the non-fancy stuff; just monohydrate for me) works like you would not believe. Five grams per day is all you need. Like L-Glutamine, it is tasteless. I use Jarrow Brand.

5. Raw almonds I cannot say enough good stuff about almonds. Besides tasting great, they are loaded with essential fats and healthy fiber. Here is how I measure how much to use. This comes right out of my book “The Every Other Day Diet”.

Get it here:

The Every Other Day Diet     The “Cheat To Beat” Diet Plan

You can find 15 other shake recipes and over 40 pages of recipes in my book that fit the bill of being tasty and fantastic fat-burning meals. Here is the trick: Divide your body weight by 10. That’s it. If you weigh 200 pounds as I do, that means 20 almonds. Simple, right? I created an entire measuring system for Every Other Day Diet’s SNAPP! System of eating that is this simple for everything: Calories (none to count), carbohydrates, fats, protein intake… even water!

6. Frozen berries (raspberries mixed with blueberries) Yes, fresh is better than frozen… but frozen makes the shake more frothy. Plus I buy organic berries and freeze them in containers. There is practically nothing lost in the process. How much? Simple: Divide your body weight by 5! In my case this is 40 berries, or about a handful. Once you count them out once or twice you never have to again.

7. Pumpkin seeds This was a great find: A super-healthy and tasty addition to my protein recipe, plus a nice bump in the fiber content. Measuring something as fine a seeds is a bit more challenging using my numeric system, so we keep it simple: Use your palm. Just pour the seeds into your palm. Make sure they are not forming a pyramid or overflowing. That’s the ideal amount.

8. 1 to 1.5 cups of pure water I use only 1 cup of water as I like my shake thick.

9. 1 cup of ice Adjust to taste and texture preference.

10. Stevia (to taste) I love Stevia. It is an herbal sweetener that does not cause an insulin spike like sugar or even sugar alcohols can, and does not have the health hazards of artificial sweeteners. I use a few packets as I like my shake nice and sweet.

There you have it: A mostly raw, protein-rich, health-fat, carb-friendly protein drink that will fill you up for hours, tastes great, and contains more raw nutrition than most people get in a week.

P.S. There’s an eye-opening weight loss video you need to see.

Watch it here: Weight Loss Video     Watch

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Below are two videos. Watch them if you dare.

Then, by all means… take action.

Part 1

Part 2

Put an END to this! Grab the book below…

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I have included a transcription of the video below. Enjoy!

[ Note: This article was written by fitness and nutrition author Jon Benson. Jon is the author of the Seven Minute Muscle Workout. I have his permission to share it with you. ]

Note: Thanks to too many years in scuba, I continually say “vestibular” in the video. The correct term of course is vestigial. But other than that… ; )

Please press the Play button to start the video…

Note: You can learn more about how to escape the “vestigial loop” covered in this video while still eating your favorite foods and losing all the weight you want by picking up my book The Ever Other Day Diet below…

TRANSCRIPTION

Hi, Jon Benson from Jon Benson Fitness dot com. Again, excuse the video-less video… my iCam is busted, but I’m getting it fixed this weekend.

If you missed the first video in this series, “Low Carb Lunacy”, be sure to check that out. Link below:

Low Carb Lunacy Video

Fat is not your fault.

Craving foods high in fat is not your fault.

Craving foods high in sugar is not your fault.

Craving high-calorie foods is not your fault.

Sounds wonderful, doesn’t it? Well, it’s a biological and evolutionary fact.

BUT….

Guess what.

Just as a ruptured appendix is not your fault, it’s damn well your responsibility.

Just as your appendix is primarily useless; a vestigial organ no longer required for daily function, so is… yep.

Your cravings for sugar, fat, and calories.

Picture yourself living on the Savannah countless thousands of years ago. Everything you ate you either hunted or gathered—and for most of your days hunting was far more rewarded by your clan and by the females than gathering.

Gathering was the sign of a poor hunter. In fact, there’s an old joke: Vegetarian in the Cherokee tongue means Bad Hunter.

Turns out there may be more to this joke than you think.

On the Savannah, you might go days without food. Hunger and discomfort was associated mentally with “gathering” — picking up second choice. Is it any wonder so many of us as children seem to have a built-in aversion to vegetables? Our ancestors probably viewed what little vegetables were available during the warmer seasons as scraps from a table — not nearly enough calories, protein or fat to sustain themselves against the ravages of the day.

But bring home a nice tiger or lean game and presto: Hero status. The clan celebrated. The women swooned (great hunters were like rock stars in that day, or so I can imagine.) And the clan ate like crazy. Why? Who knew when the next high-fat, high protein, super-filling meal would come?

Folks, this same pattern, now just a vestigial mental organ if you will, is very much alive in your DNA. The problem? That tiger is now conveniently packed in your grocery’s freezer section. You may expend about 75 calories driving to the store, picking up a nice fatted piece of beef, drive home, cook it, and serve it. Hardly worthy of lavish praises from the female in your “clan”… but again, that genetic memory is a monster. It kicks in. The “provider” is still “worshiped” in the recesses of your DNA guys.

Unfortunately, it’s now a matter of economics, not hunting prowess. And being good with money rarely entails expending calories. So, that same drive to collect high-calorie, high-fat, energy-sustaining food is all but useless in today’s evolved society.

Same with sugars. When sweet fruits were in season on the Savannah, they provided the energy needed for the hunt. They tasted great. They were, as some anthropologists suggest, a type of early aphrodisiac. Sugar can trigger powerful “feel good” hormones, especially in its refined form. So, if you cannot eat filling food, how about a quick fix of feel good food?

Again, you were rewarded for this, albeit probably not as much — and definitely in different ways — back on the Savannah.

So you’re bucking eons of societal evolution folks… countless thousands of years of how humans ate, every time you sense hunger. Every. Single. Time.

Only now, everything is at your fingertips. Ladies, you no longer need a “hunter” — you can “hunt” for yourselves. Unfortunately you expend far less calories than males, both then and now. Some theorize than the females were responsible for preparing the meals. that, in and of itself, was very demanding calorically. Now… er… not so much. Guys, the hunt is over. All that’s left is brining in the cash to pay for the meals — one of the reasons, btw, many psychologists believe women are attracted to security of wealth. Yep — it all goes back to the hunting fields.

The obvious problem is that we now have these foods — but we have them at our fingertips and we have them on steroids multiplied by infinity. Our sugars are 100x sweeter than any fruit ancient man could have ever tasted. Our beef is loaded with hormones and unhealthy altered fats never known in the ancient world.

But our vestigial cravings are still there.

So, while craving foods that are high in sugar and fat makes perfect biological sense, it is no different than your appendix. It is a useless vestigial organ if you will, and it must be removed.

That part is your responsibility. It is the price we pay for societal evolution. But you can do it. As we’ve evolved, we’ve also become far more intelligent. More aware of our actions and their consequences. And we can fool the body quite nicely into thinking it has all the nutrients it needs.

I cover more about how to trick the body out of this historical “loop” of hunter/gatherism in my book The Every Other Day Diet…

Think about it. Comment below. Let me know if this resonates with you at all.

Thanks.

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Please press the Play button to begin the audio. Thanks!

Related Product:

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[There is a video that cannot be displayed in this feed. Visit the blog entry to see the video.]

Tara Scott blogs about primal fitness and outdoor exercise and fitness. She is a senior instructor and trainer of primal body conditioning.

Pushups are a core piece of Turbulence Training by Craig Ballantyne

Make sure you see part 1 of the pushup variations video

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[There is a video that cannot be displayed in this feed. Visit the blog entry to see the video.]

Tara Scott was a Class 1 National Gymnast and a Professional Modern Dancer. Now she’s a Certified Pilates Trainer, and a Senior Instructor and Trainer of Primal Body Conditioning. I’ve got to find out more about this Primal Body Conditioning instruction course.

and of course, Tara is hot.

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[There is a video that cannot be displayed in this feed. Visit the blog entry to see the video.]

via scott bird

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A video about vices.

What are your vices? Here are my top 5 vices. And one of my vices — sugar — has been worked into my fat loss plan.

Think I’m kidding?

Read more here:

My Vice-Riddled Fat-Burning Diet Click Here

[There is a video that cannot be displayed in this feed. Visit the blog entry to see the video.]

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Pigs In Space:
The Truth About The Swine Flu

THE MEDIA IS LYING TO YOU!!

Shocking News: 36,000 People Dead In The U.S. Due To The Flu!

Sounds scary, doesn’t it? I mean, this whole Swine Flu makes you want to send every pig on earth into orbit.

Pigs in Space!

That’s the answer man. Shoot ‘em all up into the atmosphere. Let Ms. Piggy sort ‘em out.

That bit of shocking news? It’s true.

About 36,000 people have already died of the flu — last year.

And the year before.

And…. the year before that.

And so-on, and so-on.

Not the “Swine” flu — that’s killed one person so far in the United States (an infant.)

The “flu” flu.

You know…. the FLU? The pain-in-the-ass flu bug that you’ve known about but never feared and panicked over since you were a kid?

Yeah… that flu.

36,000 a year in the U.S. alone.

How many media outlets are talking about this historical fact? Hardly any.

Just today I saw headlines in 4-inch type: “FIRST AMERICAN SWINE FLU DEATH”.

Now, I feel for the poor little baby who died. Do not get me wrong.

But can you not see the clear, unmitigated media hype here folks?

The media depends on sensationalism and hype to sell papers and advertising. Period.

And almost ever year, something like this comes along. A few years ago it was “Bird Flu.” Remember?

How many people do YOU know that were killed by the Bird Flu.

Uh-huh. Me too. Zilch.

Let’s review:

36,000 a year die of the simple, plain-old flu.

And… we’re supposed to freak out over the potential of a new strain?

Okay — here’s what you can do to protect yourself from any strain of flu — and colds for that matter.

Ready? It’s kinda complex, so be sure to take notes…

1. 1. Wash your hands.

2. 2. Never touch your face (mouth, nose, eyes) before washing your hands. Antibacterial soaps probably do not help much. It is more important to take time to wash/scrub hands well. (from a post by a doctor to this reply…thank you!)

3. 3. Eat a diet that is low in insulin response.

4. 4. Drink plenty of water.

That’s all.

I know, very, very complex stuff… but… what can I say.

The only thing you may NOT being doing (most people are not) is eating a low-insulin diet. That’s a diet that does not promote insulin resistance in the cells.

The ideal diet for that is my Every Other Day Diet. Why?

Well, because I wrote it… that’s why. ; )

Actually, because it allows you the foods you love every week, so you don’t feel like you’re on a diet all the time.

If you doubt the claims, just read about the results on my support blog.

Or get yourself a copy. Try it. If you don’t like it, I’ll pay you back.

Simple as that.

Go here now –

The Every Other Day Diet     The Flu AND Fat Killer

Feel better now? Good.

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I used to think that coleslaw dressings were always white and creamy because that’s how it was when my mom made it. It’s also how you’ll find the fast food variety of coleslaw, like KFC or otherwise. We like mustard and lime and spices such as cayenne, so they’re included in our dressings.

Growing up, coleslaw dressings typically included dairy and or mayonnaise, but for health and weight loss reasons, dairy should be completely avoided.

Honey Mustard Coleslaw Dressing

½ cup olive oil
½ cup Udo’s Oil
3 Tbsp organic Dijon mustard
3 Tbsp Honey or Agave (unpasteurized honey if possible)
Celtic sea salt or Real Salt brand sea salt to taste

Place all ingredients in a jar or blender. I like the magic bullet blender for this purpose. Bullet blenders are so versatile. Shake or blend until combined.

Honey Lime Coleslaw Dressing

3 Tbsp Lime Juice – fresh squeezed or bottled organic
1 Tbsp Maple Syrup – Darker syrups have more minerals
1 tsp Turmeric
½ cup Almond Milk
¼ tsp cayenne pepper
1/8 tsp to ¼ tsp Celtic sea salt or Real Salt brand sea salt

Place all ingredients in a jar or blender and shake or blend until combined. Change the amounts of almond milk and maple syrup to vary the thickness. Ie: use less almond milk, or a little more maple syrup.

This dairy free coleslaw dressing can also be used on a salad.

Rob’s Spicy Fat Burning Coleslaw Dressing

½ cup Udo’s Oil
¼ cup Braggs Apple Cider Vinegar
3 Tbsp Honey or Agave Syrup
2 tsp Celtic sea salt or Real Salt brand sea salt
¼ tsp or more of Cayenne pepper
Fresh ground black pepper to taste
2 tsp mustard seeds (optional)
½ tsp celery seeds (optional)

If blending, mix all items into blender and blend until mixed. Then add the seeds. If using a jar, place all items into jar and shake.

Because of the healthy fats from Udo’s Oil, the cayenne pepper and black pepper and the apple cider vinegar, I call this my Fat Burning Coleslaw Dressing.

Dairy Free

We replace cows milk with Almond Milk. You can either make your own almond milk or purchase it. Completely skip any mayo as there’s no nutritional advantage to it. Dairy free is the way to go as far as I’m concerned, in your coleslaw and in your life.

Don’t Avoid the Salt

Table salt should be thrown out and replace with sea salt. Salt should have color, not be white. The minerals in sea salt is what gives it the various colors and does the body good. Salt is not a bad thing, but has to be balanced with a larger amount of potassium (Cave man ate roughly a 10:1 potassium to sodium ratio). Dark leafy greens, apples, apple cider vinegar and other vegetables are sources of potassium. Too much salt is not necessarily the problem, but rather too little potassium. For step by step information on including more potassium in your diet, in a natural and tasty way, have a look at my Fat Loss Fundamentals – 12 weeks to better eating course.

Other Replacements

Non nutritional oils are replaced with Udo’s Oil for it’s health and fat burning properties and any white distilled vinegar is replaced with unpasteurized Apple Cider Vinegar (I use Bragg brand).

Note: because of the variety of sizes of the coleslaw dressings, you’ll have to play with the amount of cabbage you use. If you like your slaw creamier and richer, use less cabbage. If you like the taste a little milder, use more cabbage. I’m sure you get the idea.

For best results, make ahead of time, stir dressings into the shredded cabbage and allow for flavors to mix for a few hours. Make lots, keep in a covered container in the fridge and have as a side for a few days.

Coming soon: Wasabi coleslaw dressing and Horseradish coleslaw dressing

Because coleslaw is an excellent way to improve colon health, and because I just like cabbage so much, I eat it on a fairly regular (no pun intended) basis and suggest you do too. These dairy free coleslaw dressings are simply one way to add variety to your meals.

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Does Being “Slightly” Overweight Matter?

Shockingly so.

A 2008 study nicknamed “The Physician’s Health Study” proved that just a little bit of extra weight can raise the risk of heart failure. The study was designed to calculate the heart hazards of being pudgy but not obese.

Researchers tracked the health of 21,094 U.S. male doctors for two decades found that even those who were only modestly overweight had a higher risk for heart disease. The numbers grew along with the amount of extra weight.

In men who are 5 feet 10 inches tall, for every seven pounds (3.2 kg) of excess body weight, their risk of heart failure rose on average by 11 percent over the next 20 years, the researchers wrote in the journal Circulation . The average age of the men at the outset of the study was 53. During the study, 1,109 of them developed heart failure.

Overall, the risk of heart failure increased by 180 percent in men who met the definition of obesity according to their body mass index (BMI of 30 and higher), and by 49 percent in men who met the definition of overweight (a BMI of 25 to 30).

So, what about the leaner and more active doctors?

“The lean and active group had the lowest risk and the obese and inactive group had the highest risk,” Kenchaiah said in a telephone interview.

And what about “all those hours” needed for exercise?

Yet another myth –

“As far as vigorous physical activity is concerned, even if somebody said they exercised one to three times per month — which is a very low level of exercise — they had an 18 percent reduction in the risk of heart failure after accounting for all other established risk factors,” said Kenchaiah.

This is just more support for my approach to exercise as found in 7 Minute Muscle. It is by far the shortest workout you can do to reap the greatest rewards.

It’s time to get more serious about that “little flab” — and studies like this one conducted over twenty years will go a long way to showing exactly how beneficial cutting the flab can be.

Fit Bits: In-Home or In The Gym?

For my top 5 questions of the day received, this makes the list.

“Jon, can I workout in my home or do I have to go to a gym?”

Here is both sides to the story…

First, the answer in most cases is “Yes” — you can workout in your home with little to no equipment and make very good progress.

With some exceptions.

First, you have to really have a great plan. Home workouts are fine, but honestly they are less exciting than going to a gym and being around other fit-minded folks. So a plan is crucial. If you just try to “catch a workout”, you will probably end up being inconsistent and not progressing.

Next week I’ll be releasing my 7 Minute Body System. This the in-home version of 7 Minute Muscle that requires only bands, a rubber ball, and your body weight. Dumbbells are optional.

This is a great plan for in-home workouts… and of course it’s only 7 minutes long.

There are other plans you can find on the Internet or in another book that may work for you too. Just be sure to USE on. Do not just wing it.

Results for in-home training tend to be lower on average than in-gym training for two reported reasons: Commitment and variety.

Commitment is crucial. If you have a good system and you can commit to it, then you can do well. But a gym fosters commitment in most people due to the costs and the environment. This is not always the case of course. Some people waste their bucks on a gym membership.

Variety is obviously much better in a gym — more equipment, more people to interact with (mental variety) and so-on.

One more thing: Progression. Progression is key in the gym or at home. So no matter what workout environment you choose, write down your workouts every day. The next time you perform that workout, be sure to add a rep or two here and there or some more resistance. Perhaps less rest between sets.

Always try to progress. Some days you will, others you may not — but the mental attitude of progress is essential.

The bottom line is this: If you can make the commitment to your self and get yourself a good, solid in-home plan, you can make in-home workouts work for you.

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Have you ever started out to do one thing but ended up doing something different?

Night and day different?

Remember how Post-It Notes were invented?

Some guy was trying to come up with a “permanent” glue.

Obviously he failed… and he considered it a failure… but 3M had another idea.

The guy was all of a sudden Joe Brilliant.

Well, I’m feeling a bit like Joe today. But this is much more interesting to you than Post-It Notes…

It’s about sex… sorta. Not dirty, I’m talking about couple’s stuff here.

My new book just came out today about it.

But it didn’t start off that way at all. In fact … get this… I was co-writing a book with medical researcher Frank Mangano on lowering blood pressure without meds… really.

So how did this big U-turn occur?

Okay, okay…. funny, true story:

I read this article from a medical journal about how “lowering blood pressure would help sexual-performance-problems.”

Ding. The lightbulb went off in my head.

You see, lowering blood pressure is probably the most healthy thing you can do for yourself.

But face it — it’s really, really BORING.

I mean, who really cares about their blood pressure unless their doctor says, “Look, lower your blood pressure or you’ll die in six months.”

Then you care.

Are you with me?

I’m right and we all know it.

Heck, I was the same way.

I ignored my blood pressure for years until it hit stroke-level back in my 30s.

Then I could no longer ignore it.

I found every natural alternative possible… which led me to Frank’s books… and they are the BEST.

So Frank comes to me and asks me to contribute to his very popular on-the-shelf book “The Blood Pressure Miracle” –

… and I said,

“Hey, guess what I just read?”

Since he’s the researcher, I said, “Go see if there’s any truth to this.”

The results BLEW MY MIND.

Not only is there truth to it — that, yes… lowering blood pressure not only extends your life but also extends your sexlife as well — but WOW… it’s a major player in everything from male-ED to females feeling “out of the mood.”

It’s crazy, but it’s true.

It makes sense once you read this:

Low Pressure Sex Book Click here for “Low Pressure Sex”

Hang with me: It gets better…

So Frank digs up article after article on the subject of high blood pressure and LOW sexual-energy and performance… and we have a much more compelling reason to want to lower our blood pressure, now don’t we?

But we wanted more.

I said, “Look Frank, I get a lot of emails about sex-after-30… people who want to feel more kick, more alive in that area of their lives… and above all, closer to their mates.”

So… we decided to add another book on TOP of our book…

… a book on improving sexual-pleasure for couples only. “RevolutionarySex” is the name of it. My friend Alex Allman wrote it…and just like that we had two books instead of one.

But that’s not all… ( told you… this story is interesting… ; )

THEN my friend Jeff Anderson comes out with his “homemade V” — and guys, we know what “V” stands for.

Listen: V (little blue things) is really dangerous stuff. It really is. It RAISES blood pressure for one thing. For another it can cause addiction and memory loss.

But Jeff’s version is all-natural, cheap (we’re talking pennies instead of dollars per “pill” to make) and above all… SAFE.

So all of a sudden… THREE books (plus an audio)… so…

It became a System, not a book.

And the topic went from “lowering blood pressure” to …

… How you can completely solve your sexual-performance-problems and increase your pleasure all by lowering blood pressure naturally without meds.”

What a concept…

…and it WORKS.

Low Pressure Sex Book Click here for “Low Pressure Sex”

Here are the advantages…

1. If you take blood pressure meds… and a lot of you do… your “kick in the stick” suffers. A lot. Some men suffer all the way, which lead them to taking the V stuff…

… and that stuff ‘raises’ blood pressure.

Bad, bad combo. Our System gets you off of that dangerous and expensive cycle of drugs and on to a natural, easy approach that also adds pleasure to your relationship.

2. Cheaper… by far… than meds.

3. Something you can read and do as a couple or as a single person.

4. You get healthy and you get your vigor back at the same time. Ladies too.

5. It’s guaranteed-to-work… 60 days on us.

I’m very proud of this System. We put a lot of time, research and effort into it.

If you want a life freee from high BP and sexual-performance-issues and better health, then go here:

Low Pressure Sex Book Click here for “Low Pressure Sex”

Fit Bits: Forget Perfection

You will never be perfect. At anything.

Period.

Forget it. In fact, the faster you forget it the faster you’ll make progress in the gym and with your weightloss-goals.

Perfection with a dietplan is silly. No one will eat perfectly for life. No one will make every workout.

But thousands upon thousands of people try to be “perfect” every single day. That’s why they fail on their dietplans and exercise schedules.

They are too demanding.

In the first day’s lesson in my Personal Fat Loss Certification Course I teach you (free) how to avoid perfection in both dietary and exercise protocols so you can progress enjoyably for life.

Trust me: I’m far from perfect. Tonight I had Mexican food. Bad Mexican food, but still… ; )

And I’m still in good shape. I know how “not” to be perfect — and how to eat ‘tomorrow’ to ensure that what I had ‘tonight’ will not affect my body or my health at all.

I look forward to teaching you the same secrets.

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Let’s get this one out in the open:

1. Fats do not make you gain bodyfat.

2. Fats do not put you on Heart Attack Row.

3. Fats are not the enemy.

We’ve been sold a bag of lies when it comes to fats.

Fats are essential for your body’s hormone production, skin health, absorption of fat-soluble vitamins, and even burning bodyfat. Yep… you need fats to burn fat.!

Studies have been conducted to attempt to elevate cholesterol levels using high-fat diets. Most all of them have failed miserably — in fact several “lowered” total cholesterol while raising the so-called “good” cholesterol (HDL).

That being said, you don’t need the following…

1. A lot of fats in your diet. Fats still contain over twice the calories per gram as carbs and protein.

2. Any kind of “fake fats” — margarine or processed oils of any kind are highly dangerous foods.

Here’s my simple dietary fats solution:

1. Eat fats as they occur in nature, but eat at least 80% as they REALLY occur in nature — meaning from grass-fed and free-range sources. The extra cost is worth it. It tastes better and your medical costs will well offset the few dollars more per pound you pay.
2. Cook with a combination of olive oil and coconut oil, but use both sparingly. If you are eating plenty of animal protein you do not need excessive fats… not because of ‘danger’ but because of needless calories. Not a good idea if you’re wanting to keep your abs. But a bit of raw butter or olive oil can make bland veggies taste wonderful, so feel freee. Also, omega 3-rich fats like olive oil and fish (and especially fish oil) help lower inflammation. That’s the real culprit behind heart disease in most cases.
3. Avoid a lot of fats at night. The night-time meals should be high in lean protein (tuna, tofu, turkey breast) with very limited fats if you are wanting to really get lean. If you are just trying to shed bodyweight slowly, it’s okay to have some fats at night.

Just do me a favor: If you are on the “Fats make you gain bodyfat and have heart attacks” bandwagon, jump off. We have consumed fat for countless thousands of years. Just consume it the way we always HAVE (naturally, not stuffed with hormones and cooked up in a lab) and you’ll be fine.

If you want a diet-solution that actually uses dietary fats to help you lose bodyfat, then use this one:

My Real-World Diet Plan Eat Fat, Lose Fat!

It’s a real-world plan that allows you to eat your favorite foods and still shed the bodyweight you want.

And yes — that includes fats.

Fit Bits: Unilateral Training

Here’s something to break up your workout: Train one SIDE at a time.

You can work one side of your chest at a time, one arm at a time, one leg at a time, and so-on. Working unilaterally will cause you to have to increase your balance skills, and that involves muscles you are probably not working at the moment. Plus working one muscle side at a time really is a challenge, especially with legs.

Two of my favorite unilateral leg movements are one-legged bodyweight squats and leg presses with one leg. Both are super challenging and take practice. You can Google “one leg squats” and find some YouTube examples of how to do them properly. For the leg press, just make sure you start with well ‘under’ half your normal leg press weight. That’s just so you can get the movement down before you increase the poundages.

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I promised you free stuff … and this one is the mother-load.

The good news: I’ve lined up with four of the top fitness guys in the world. We all chipped in and created unique gifts for our most valued readers.

The urgent news: It’s only for 48 hours.

Each of these five gifts are free… no stings, no catches, no cards to “input” and be charged later… nothing like that.

This is just a great big “thank you” for being a loyal reader.

The gifts you’ll find at the below address range from anywhere from $50-$250 in actual real-world value.

But for the next 48 hours ONLY you can grab them for the best price ever - zero.

Just go here and enjoy –

http://www.FreeFitnessGiveaways.com Click Here

Since many of these are all products that are actually “sold” our time limit is 48 hours. Then we take them down.

Stay subscribed and you’ll get these kinds of gifts from me from time to time.

Thanks to fellow fitness author and Body For Life Grand Champion Joel Marion, this 48-Hour GiveAway is the best I’ve ever seen.

Go see for yourself –

http://www.FreeFitnessGiveaways.com Click Here

Nothing to buy…just a way of saying how much we all appreciate your readership and support.

Fit Bits: Free Dumbells and Barbells?

Okay, it’s one thing to give away five killer fitness books (see the article above) but free dumbbells and barbells?

Kinda-sorta.

I watched for the past few weeks as my good friend Fabrice Rinaldi, author of 1 Rep Fitness, trained another Frenchman, Sebastien Night, for a really cool French video special.

Using 1 gallon milk jugs, Fabrice made dumbbells and “plates” that worked for the entire 3-week program!

All you do is fill the gallon jugs with water and some sand until they are heavy enough for you. Wrap a towel around the handle and tie a knot in the towel and you have a dumbbell for free. Add small rocks and sand as you need.

Fabrice ended up with 4-6 of these homemade dumbbells, putting them on the end of a simple wooden pole to create a barbell as well as using the towel method for creating dumbbells. That’s it… and that’s all you really need if you workout at home to create free dumbbells and barbells. And trust me — you can get a gallon jug up to about 25 pounds if you put enough rocks, sand and water in it. That’s plenty for most people just training at home.

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What is your favorite one-liner?

Most people think of one-liners as either pick-up lines for the ladies or one-liner jokes.

Rodney Dangerfield was a master of one-liner jokes.

One of my favorite was:

“When it comes to women, I never cry…I beg.”

I guess that’s both a joke and a pick-up line! Ha….

Anyway, my one-liners are no where near as funny. They also do not land me dates.

Over the past three weeks or so I’ve noticed that my one-liners are all super-fast answer to pretty complicated questions.

Questions like…

1. “What’s the best dietplan for me?”

2. “What’s the best workout you’ve ever used?”

3. “How can I lose this bodyweight and eat like a normal person?”

4. “How can I workout when I only have 30 minutes a day to spare?”

5. “What is the capital of Arkansas?”

(That last question was to see if you are paying attention… ; )

And so-on it goes.

Folks, these are NOT simple questions to answer. There are a lot of variables.

What foods do you like? What foods are you allergic to? Have you ever trained with weights? Do you train at home?

That’s just for starters.

So, I came up with my fitness one-liners.

What I didn’t know was that I was actually outlining the basics in two of my own books: The Every Other Day Diet… and 7 Minute Muscle.

Since I’ve shared these on countless interviews and in-person, I thought I would share them with you today.

These Fitness One-liners are basically my best shot at answer this question:

“What is the best diet/exercise plan for me?”

I may be chopping myself off at the ankles financially, but if you apply these simple “Fitness One-liners” you may not need any other book or plan to get into descent shape.

If you want to get into “great” shape, then sure… you may need more. My books cover that “more” part.

But some of you cannot afford them right now and just want a place to start.

So, I’m going to give it to you. I want to see each of you succeed.

If you can, grab a book or two at the bottom of this email. This is all I do for a living.

If you can’t, take these Fitness One-liners and run with them. You can make some pretty remarkable progress.

Let me cover a few ground rules first, okay:

1. These are one-liners, not “details”. If you want details, books are required. Otherwise you’d be reading a novel for an email!

2. These one-liners will work for “most” people “most” of the time. Again, if you need specifics (like if you are diabetic, or if you are working out at home) you need more information.

3. Finally, these are my overriding guidelines. In each of my books I give exceptions to these guidelines… but when it comes right down to brass tax, this is what I suggest for most people.

Ready?

DIETPLAN ONE-LINER:
“Eat 2-3 days very low-carb, then one day higher carb, then repeat.”

That’s it.

Of course there are tons of details, but that’s the one-liner. Eat nothing but veggies, protein, and healthy fats for 2-3 days, then take a day to increase your carbohydrates. You can increase your carbs by eating an “off-meal” (a junk-food meal) or if you are really serious about dropping bodyfat by eating yams, brown rice, or other natural unprocessed starches.

Just do yourself a favor and eat something you really enjoy at least once per week.

If you simply avoid adding excessive amounts of fats to your low-carb days and take in only the fats you need (a bit of coconut oil, olive oil, and natural real butter is fine… but a BIT is not a GOB!) you will naturally eat less on these days. Then on your higher-carb days you will naturally eat more.

This is called “caloric staggering” — and it’s the secret behind most successful nutrition plans we fitness types use.

FITNESS PLAN ONE-LINER:
“Do one exercise per bodypart, one exercise per day, Monday-Friday, and start with 10 reps, resting only 30 seconds between sets, and stop when you cannot get 3 reps.”

Okay, that was a massive one-liner and a run-on sentence… : )

If I had to do ONE thing in the gym, or even out of the gym, this is what it would be.

And I do this all the time. It’s “almost” like my 7 Minute Muscle, but it’s not quite as effective. Still, it works.

Here’s an example:

Work your chest on Monday, your back on Tuesday, your shoulders on Wednesday, your legs on Thursday and your arms on Friday. Work abs and calves at least twice per week as you see fit.

Normally training five days in a row would lead you to over-train, but doing only one “long” set with mini-rest intervals and only one movement keeps your workout under 7 minutes. Most people will not over-train.

Let’s take Monday’s workout: Chest.

Let’s assume you’re doing Incline Smith Machine Presses. (Note: Use any compound movement, but do not use isolation movements.)

I would warm up for a minute or two, then put my 10-rep weight on the bar. I would to 10 reps, rest for 30 seconds, then try 10 more. I will probably get 8 this time due to the limited rest. Then rest 30 seconds, and so-on.

I would stop when I could not get more than 3 reps.

If you do not want a lot of muscle mass, stop when you cannot get more than 6 reps.

That’s it… and we’re talking about some hard work, but short… 3-7 minutes TOPS.

Now obviously you may need more than this, but you’d be shocked at how far this can take you.

If you want more than a One-Liner, then go here:

7 Minute MuscleClick Here

This is my 7 Minute Muscle System. And on the pre-checkout page you will be given the option to get my Every Other Day Diet System along with it for a 30 buck discount.

That will give you more than a one-liner — that will give you a plan for life.

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Written in a no nonsense style, Tom easily explains the principles to overcome emotional eating, why we eat more and exercise less (and what to do about it) and why it is so difficult to balance calorie input with calorie output. If you’re looking for a clear guide to calories and how they play a role in getting to your weight loss goals, this is the book for you.

The Body Fat Solution

The over consumption of calories plays a large role in our gaining fat but we’re not always so rational when we think about food, hunger or exercise. The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscles, Ending Emotional Eating, and Maintaining Your Perfect Weight is aptly named.

Drawing on his years of personal experience as a personal trainer and nutritional adviser, Tom lays out a clear plan of action to overcome the very things that keep us where we’re at and to help bust any plateaus. It’s the “little things” that we don’t think of that are just as important as daily exercise.

The Body Fat Solution is impacting lives. I received this recently from one of my subscribers:

I just want to fall down on my knees and THANK YOU for recommending Tom Venuto’s book: The Body Fat Solution. While I was reading it, I felt my mind being reprogrammed, and my physical health is now my top priority. I relaized that I have always made other things priorities. I have a wall full of diplomas, degrees and certifications as proof of my relentless pursuit of goals. It wasn’t until I read this book that I realized that having the body I have always wanted was a simple as deciding to do it- no excuses, no acknowledgment of barriers- except to kick them down or work around them and no tolerance for failure. I exact these standards in other areas of my life- my health should have been top priority all along! The athlete inside of me is awake and it is SO on. Thank you so so much for caring enough to share this information with me.

-Tangee

When I first reviewed Tom’s Burn the Fat, Feed the Muscle, I said that I learned some new principles that took my physique to the next level.

Well, he did it again (Thank you Tom).

Embracing Hunger

Tom discusses hunger in a way that I’ve never read before, and it was exactly what I needed to hear. We tend to overeat because we fear hunger but it’s in embracing hunger – just a little bit of hunger – that gets us closer to our goals.

It’s easy to accept that eating too much will add weight to our bodies, but it’s in overcoming the fear of hunger that we reach our goals quicker. It’s time to reframe our beliefs on hunger and accept, as Tom so beautifully puts it, that “hunger is not an emergency”. Tom does not take credit for that statement though, and says he’s quoting Judith Beck.

Hunger IS NOT an emergency!

Hunger is the sound of “fat cells shrinking”.

By being a little bit hungry between meals, just a little mind you, we reach our goals of a lean physique that much quicker. Hunger must be reframed in your mind and understood to be your friend – your ally. I’ll never forget a conversation I had with Tom a few years ago when he said “Rob, you must go to bed just a little hungry every day”.

I can’t tell you how many times I’ve said that to myself since reading the book. I’ve updated my facebook status with that statement and tweeted it on twitter. It’s something you have to take on and accept, if even for the short term, until you reach your goals.

We’ve eaten too much food and we’ve stored it. Eating is fun, but to reverse that process, we must accept hunger. As I said earlier, reframe hunger and begin to realize that hunger is fat cells shrinking.

The Body Fat Solution is a robust book - as important for the weekend warrior as it is for the weight loss novice. Part of what you’ll learn:

• Change your vision and gain indomitable confidence by setting manageable goals
• Maximize your metabolism to jolt out of plateaus
• reshape your body through lean muscle training for a strong core and toned frame
• invite a supportive social network of friends, family, and mentors to help you achieve your dream for life

.. and it goes so much further past all that. It’s had an immediate impact on me and how I think from chapter to chapter that I simply must share it with someone.

Free gift…

I recommended The Body Fat Solution by Tom Venuto when he first released it and after reading it myself and hearing back from Tangee, I want to give a couple of copies away.

To win a free copy of this book, there are two requirements:

1. Leave a comment telling me why you should be picked. Maybe it’s because you’re an emotional eater, or maybe it’s because you need more education into physical fitness. Maybe it’s because you never fully understood the relationship between having a calorie surplus vs a calorie deficit or simply because you need a good kick in the pants.

2. You must be a subscriber to my natural weight loss newsletter. This give away is a way for me to give back to my readers and subscribers. I will cross reference the email you use for entering the comment against my subscriber list. The email address must have been on my subscriber list before placing the comment.

If you’re not a subscriber to my newsletter, sign up (look for the red box on the right side of the page). Subscribers receive my free report “How To Lose 10 Pounds a Month, Every Month, Until You Reach Your Goal Weight” when joining. Subscribe here.

Contest closes Sunday February 15th 2009

Winners will be notified via the newsletter.

UPDATE: BONUS ALERT - GRAND PRIZE OFFER

After speaking with Tom, he’s agreed to up the reward and offer a personally signed copy as a Grand Prize, to be sent directly to the winner.

So there are now 3 copies to be given away, 2 from me and 1 personally signed copy from Tom himself.

Winners…

And the winners are Comment #9 Christie Landtroop (Grand Prize winner), #3 Tara B and #38 M Reed.

Email me at your earliest convenience with your mailing address using the same email address you used to enter your comment. Congratulations!

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For one day only, TODAY, I’m giving it away to one lucky reader. So if you have ALWAYS wanted to train your abs so that they literally pop out of your skin but have been getting nowhere with crunches, this is the information you need.

This is NOT your typical ab training book that shows you a bunch of exercises you already know. I’ve gone through this book and I can’t believe how many completely new exercises are in it. If you’re serious about getting amazing abs, you owe it to yourself to check this out now!

Want to learn how to do these KILLER abdominal exercises?

I thought so.

Want it for FREE?

Free Gift - Best Abdominal Exercises

During the week of February 2 through February 6th 2009 (Mon to Friday this week), Nick Nilsson and I are giving away a free copy of all his fitness books and programs including The Best Abdominal Exercises You’ve Never Heard of.

Anyone can do this as long as you’re willing to GOYA and put in the effort.

Create an eye-popping six-pack that will reach out and GRAB attention. The exercises in this book make the contraction in ordinary ab exercises feel like a gentle breeze.

You’ll get MAXIMUM tension at the most “anatomically possible” contracted position, creating the abs you’ve always wanted!

Continue reading to find out how to Win a FREE Copy…

You’ll get 77 great descriptions on how to do the exercises along with full-color photos and videos! And, if the exercises and videos aren’t enough, he’s designed very specific programs to help you achieve off-the-charts results. You’ll take your abdominal and core training FAR beyond where you’ve ever been with these highly targeted programs:

• Waist and Love Handle Minimizer
• Core-Strength Workouts
• No-Equipment Workouts
• Six-Pack Workouts
• Abdominal-Detail Workouts
• Explosive-Core-Strength Workouts
• Lower-Ab Workouts
• Swiss Ball Workouts
• Serratus Builders

And more…

No matter what your goal or desire for your abs, he’s got a program that puts it all together and WORKS!

Think you are already familiar with what Nick could possibly teach you about abdominal training? Read what this martial arts instructor had to say about it:

I had a look at the book yesterday and it did not let me down. Congratulations Nick - this stuff is bloody brilliant. First I thought - yeah right, how many ab exercises that we have not seen could possible be out there? Well, you obviously proved that there are plenty of them. To be honest, I only knew one.

It’s clear that lot of imagination, lateral thinking and your vast experience went into this. All the exercises are the real deal - functional stuff. The book is a breeze to read, well-structured and the pics and video clips take all the guesswork out.

Any trainer out there who wants to keep up to date with the latest in training techniques should have this book.

George Hynec
MA Training
ISSA S.M.A.C (Specialist in Martial Arts Conditioning) Instructor
RKC (Russian Kettlebell Challenge) Instructor
Sydney, Australia

Free Ab Exercise Training Course (for Everyone)

Nick would love you to experience 5 of his unique ab exercises for free.

Simply sign up for his free ab training course and you’ll have a new exercise to try every day. He’s confident that the 5 exercises alone with create results for your mid section as long as you do them.

Nick’s Ab Training Guide ensures you develop a 6 pack abs, tighten your waist, flatten your stomach (where regular crunches totally fail), develop astonishing core strength, target your hard to reach lower abs and use every moment of your ab workout to maximum efficiency. Never waste another moment training your mid section.

Some Clarity…

There’s so much free stuff today, I just want to be clear about what we’re giving away.

1. EVERYONE can have a free copy of the Ab Training Guide with the 5 exercises. Go here: Free Ab Training Guide

2. ONE lucky person will win the FULL VERSION with 77 Never Seen Before Abdominal Exercises (see below)

Win A Free Copy…

Tell me why you must have this program in the comment section. Over the weekend, I’ll be choosing one person who has left the most compelling comment and send their email to Nick for a free copy. Today is the last day of this promo, so make sure you leave a comment on the various fitness programs we’ve been talking about all week.

that’s it… leave a comment telling me why you should have this rapid fat loss and muscle building program, and it could be yours.

50% off Fitness Bailout Sale

For the past 5 days, Nick Nilsson has been having a Half Price Fitness Bailout Sale on his entire fitness product line. Get programs such as Metabolic Surge, Muscle Explosion (28 days to Maximum Muscle), Gluteus to the Maximus, The Best Ab Exercises, The Best Exercises You’ve Never Heard of and more at 50% off their already low price. This is an offer not to be missed. Find out all about the Fitness Bailout Half Price Sale.

Winner…
and the winner is Judy Haynie - Comment #3. Judy, I personally chose you because of the wedding thing. I too am getting married this fall and my fiance and myself are in a body transformation contest right now. I FULLY support you in your intention and efforts to get into killer shape for your spouse. Thank you for everyone who participated in this giveaway.

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Maybe you’ve always had your thighs kick into gear and take over the load of your glutes, resulting in a less than impressive butt, or maybe you’ve just thought you were born with a flat bum and blamed it on your genetics.

Well today’s Gluteus To The Maximus butt building program is exactly what you’re looking for.

To be honest, we’re all interested in looking better whether we’re coming or going. The boost in confidence and self-esteem you can get when you really feel good about how you look gets noticed by everybody.

With a bigger firmer butt…

• You will look better in your jeans
• You will look better in your shorts
• You will look better in a bathing suit
• You will look better naked…

When you’re done with what Nick has designed, you’ll know you had a great ass workout!

Free Gift - Gluteus To The Maximus
Build a Bigger Butt NOW!

You CAN build a bigger butt FAST, regardless of what you’ve tried before, because today, you’re going to get the secrets of how you can build those larger, rounder, firmer glutes of your dreams quickly and easily !

You CAN build a bigger butt…

• Regardless of genetics
• With as little as a few minutes a day
• Whether you’re a beginner or an extremely advanced trainer
• With home fitness equipment OR at your gym
• …. And with guided, large, full color videos of each exercise so you learn proper technique

This Bigger Butt Training Guide will force your glutes to do so much work that they will have no choice but to grow.

Nick Nilsson, the Mad Scientist behind muscle building programs such as Muscle Explosion, Metabolic Surge (his Rapid Fat Loss and muscle building program), The Best Abdominal Exercises You’ve Never Heard Of, The Best Exercises You’ve Never Heard Of, Hybrid Training, Specialization Training and this Gluteus To The Maximus has GONE NUTS.

He’s doing a 50% off his entire product line Fitness Bailout Sale for ONE WEEK only.

You can pick up his entire collection of rapid muscle building tools for Half Price.

And here, this week only, I’m giving them away, each and every day.

Win a Free Copy…

Every day this week, February 2 through February 6th 2009, it’s my pleasure to be able to give away a copy to one lucky commenter. Winners will be chosen over the next weekend, so make sure you leave a comment telling me why you MUST HAVE this “build a bigger butt” program.

Go into graphic detail about why you need a bigger, firmer butt to show off at the beach this summer (lol).

I started the week off with the rapid fat loss program Metabolic Surge, and yesterday’s free giveaway was the muscle building program Muscle Explosion. Comment entries are open all week long, so make sure you leave a comment.

Winner…
and the winner is Marlene Wolski - Comment #3. Thank you for everyone who participated in this giveaway.

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Nick is doing his part by putting fitness programs in your hands at 50% of the normal retail value! Here at Former Fat Guy Blog – I’m giving them away!

Every day this week, February 2 through February 6th 2009, it’s my pleasure to be able to give away a copy to one lucky commenter. Winners will be chosen over the next weekend, so make sure you leave a comment telling me why you MUST HAVE the fitness and muscle building program of the day.

Free Gift - Build Muscle Fast

“Muscle Explosion! 28 Days To Maximum Mass” is a powerful program for building muscle as FAST as possible. It’s a 28 day program that utilizes cutting-edge training and nutritional techniques to help trainers blast through training plateaus and gain 5 to 10 lbs of muscle in just 4 weeks.

If you’re looking for some rapid muscle growth, this is an excellent program to consider. It’s only 28 days long but MAN, those 28 days are tough. You really have to WANT to get big to do this one…but the results are just AMAZING.

After all, you bust your tail at the gym to load PILES of muscle onto your body…thick, meaty pecs, a back so wide you could show a movie on it, biceps that jump out in eye-popping peaks, legs like tree trunks…

I’ve had a chance to review a copy of Nick’s Muscle Explosion program and I have to say, this is one POWERFUL program…it WILL get you there…

This program takes you by the hand, tells you what to do every step of the way, and then gives you the SOLID KICK IN THE PANTS that you NEED to REALLY take your physique to the limit.

I’ve not done it yet, but I’ve got it scheduled in for August as part of my Getting Into Wedding Shape workout program, and I’ve personally spoken with a few friends who’ve done it already.

Check it out here while Nick’s still got his insane 50% off sale going (you’ve got 4 more days)…

Sign up for Nick’s free email training course in order to receive the 50% off Bailout price. He sends it to you once you confirm your email address.

Win A Free Copy…

If you want to win a FREE copy, leave a comment telling me why you MUST HAVE this rapid muscle building program to add another 6 to 10 pounds of muscle on your body!

That’s it, leave a comment and you’re entered to win, but I’ll warn you, you really have to want this program because it’s NOT a walk in the park. Fit and athletic people only! Nick is the Mad Scientist of the fitness industry. What comes out of his brain and is put onto paper make the weak turn and run. Personally? I’m itching to put this to work for myself.

Coming Up In The Next Few Days:

Gluteus to the Maximus – Add Inches To Your Butt Quick
This is an ebook about building larger, firmer, rounder glutes as quickly as possible. It contains exercises, programs and training advice targeted specifically to building up this area of the body. Not just “any type of training”, this very specialized approach, that Nick shares with you, will turn your body into a glute-building machine. Your glutes will have no choice but to grow bigger, rounder and firmer very quickly.

The Best Ab Exercises You’ve Never Heard Of
It’s a book about unique and innovative exercises devoted entirely to the abdominal area. It contains information on 77 extraordinary new exercises including pictures, videos, tricks for performing them, and common errors to avoid.

The Best Exercises You’ve Never Heard Of
Just like Nick’s approach to abdominal exercises you’ve never heard of, this time he teaches you how to get maximum value out of every rep you do for specific body part training. Never waste another minute in the gym – get the most value for your time. The Best Exercises You’ve Never Heard Of” can help you get far more results without any more effort than you’re putting in right now.

I started the week off with the rapid fat loss program Metabolic Surge, but there’s still time to enter that draw as well, so have a look.

You might want to subscribe to the blog posts so that you’re alerted to all fitness and exercise program giveaway’s all this week.

Winner…
and the winner is Chris (Anderson?) - Comment #7, randomly chosen by my tweeps on twitter. Thank you for everyone who participated in this giveaway.

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Want to learn how to do it?

And secondly, would you like it as a FREE GIFT?

I thought so.

Free Gift

During the week of February 2 through February 6th 2009 (Mon to Friday this week), Nick Nilsson and I are giving away a free copy of all his fitness books and programs starting with Metabolic Surge.

This is NOT for the timid and should only be applied by anyone already in good to extreme shape already.

A Fat-Loss Program That Actually Allows You To Build Strength AND Muscle? How Is That Possible?

Continue reading to find out how to WIN a FREE COPY….

It’s possible with a scientifically-designed program that harnesses and applies the real power of your own natural metabolism.

With the right training and nutrition, your body is fully capable of building muscle even when on a fat-loss program. You see, your body reacts to certain nutrients and certain training styles in very predictable ways.

By exploiting your body’s natural reactions, the right program not only maximizes the positive fat-burning and muscle-building effects of Growth Hormone, it also maximizes the anabolic effects of Insulin while minimizing Insulin’s possible negative impact on fat burning.

It’s a combination that has the potential to transform your body in a remarkably short period of time!

The training part of it combines elements of low repetition / high intensity training along with short duration cardiovascular intervals. Your body is constantly moving, switching back and forth between weight training exercises and cardio exercises for the duration of your workout.

During your rest periods for your weight lifting, you’ll be doing cardio and while resting for your cardio, you’ll be doing weight training – for 45 minutes.

It forces your body to burn calories continuously during the workout which dramatically increases your metabolism leading to increased fat burning long after the workout is finished. More so than either the weights or the cardio alone.

For an example of this type of training, have a look at a sample day of Metabolic Surge.

You can print that out and take it with you to the gym for your next workout.

The training program along with the nutritional manipulation make rapid fat loss while building muscle a reality. Normally, one would build muscle, and then cut up afterwards.

Again, this is ONLY for the advanced athlete who has a good base of fitness prowess already.

There is a protein principle in his nutritional program that really shook my beliefs. I still use it once a week at the very least and will continue to.

Win A Free Copy…

Tell me why you must have this program in the comment section. Over the weekend, I’ll be choosing one person who has left the most compelling comment and send their email to Nick for a free copy. We’ll be doing this all week, with a new program every day, so stay come back and leave a comment. Subscribe to the rss feed too, for instant delivery of the blog post.

that’s it… leave a comment telling me why you should have this rapid fat loss and muscle building program, and it could be yours.

50% off Fitness Bailout Sale

For the next 5 days, Nick Nilsson is having a Half Price Fitness Bailout Sale on his entire fitness product line. Get programs such as Metablic Surge, Muscle Explosion (28 days to Maximum Muscle), Gluteus to the Maximus, The Best Ab Exercises, The Best Exercises You’ve Never Heard of and more at 50% off their already low price. This is an offer not to be missed. Find out all about the Fitness Bailout Half Price Sale.

Winner…
and the winner is Ryan Evans - Comment #11. Thank you for everyone who participated in this giveaway.

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Vegetables and fruits that are bright orange get their color from a high concentration of Beta-carotene. Why is that important for your health? Because Beta-carotene helps your body create Vitamin A and is a powerful antioxidant that helps boost your immune system. It also aids in good vision - didn’t your mother always tell you to eat your carrots?

So what comes to mind when I say “eat orange foods”? Carrots and oranges? Well - here’s a LOT more orange things you might not have thought of. Enjoy!

Orange Vegetable and Lentil Stew

2 Tbsp coconut oil
1 onion diced
2 tsp ground cumin
3/4 tsp ground allspice
1/2 tsp cayenne pepper (if a milder stew is desired, use 1/4 tsp)
1/2 tsp white pepper
1/2 tsp turmeric
1 Orange pepper, seeded and diced
2 cups carrots, diced
2 cups sweet potatoes, diced (skin off or on, your choice)
2 cups of an Orange squash (pumpkin, kobacha like I used, butternut) peeled, seeded and diced
1.5 cups dried red lentils
1.5 tsp celtic sea salt
1 bay leaf
1/4 tsp grated orange rind
1/2 cup fresh squeezed orange juice (one orange)
3 Tbsp fresh lemon juice (above 1/2 a lemon squeezed)
1/2 cup chopped fresh cilantro

In a large pot heat oil and saute onion until it’s transparent. Stir in cumin, allspice, cayenne, turmeric and white pepper - saute another minute to blend spices. Add orange pepper, carrots, sweet potato, squash, lentils, salt, bay leaf, and orange rind. Cook - stirring often for about 10 minutes.

Add 6 cups of purified or filtered water (or home made veggie soup) and bring to a boil. Reduce heat and simmer until the vegetables are softened and lentils are cooked - about 30 minutes. ***NOTE: red lentils are SUPPOSED to turn to mush, you have NOT done anything wrong!***

Remove bay leaf, stir in orange and lemon juices. Add cilantro right before serving.

Makes 6-8 servings.

Optional variation: if you want to add some ground turkey or chicken, do that at the beginning and put it in with the onion.

Subscribe to my recipes by email: Make sure you get my recipes emailed to you every weekend by subscribing to my recipe email service. Every weekend, one new whole food recipe posted for you to enjoy and then comment on.

Orange Vegetable and Lentil Stew Photo Credit: Her View Photography

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Tony Robbins is one of the worlds leading motivational speakers. His book “Unlimited Power” was a critical part of me starting my own weight loss journey.

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Imagine the psychological impact of a man or woman who’s been increasing their exercise frequency and intensity, watching what they eat, counting the points and proud of what they’re accomplishing as they get stronger, only to be totally discouraged at a weight gain a week later.

I Question The Weight Watchers Approach

Does Weight Watchers take into account an increase in muscle mass and a decrease in inches as a successful week? or is it just the reading on the scale that counts?

Muscle weighs the same as fat, let me be perfectly clear about that.

1 pounds of muscle is equal to 1 pound of fat, just as 1 pound of hammers is equal to 1 pound of feathers.

A pound is a pound.

However, a pound of muscle is more dense than fat and takes up less space.

As one exercises, he or she begins to stimulate the body to compensate for the work load and it does so by building more muscle. That muscle in turn is metabolically active, and begins to burn more fat, even while sleeping. As the body burns the fat, it becomes smaller in size because a pound of fat takes up more space than a pound of muscle. The body burns the fat as long as the body remains in a calorie deficit each day.

We shrink, yet it’s possible to weight the same, trading 1 pound of fat for 1 pound of muscle.

The scale wouldn’t budge, but your clothes might fit better or you might be able to do up the seat belt a bit easier.

If one was simply using the scale as a way to measure feedback about your exercise and nutrition, one might become discouraged. This is why measuring yourself either with a tape measure or through body composition analysis tests is so important. Body composition analysis’ can be performed at your local gym, either free with your membership or for a small fee. There are even special scales available to measure body composition, but they leave a bit to be desired in accuracy. Anyone can use a tape measure and measure themselves though.

My friend was quite discouraged when she learned that she gained a half a pound.

Her co-workers questioned her about her diet and that strange meal replacement stuff she’s been eating (and getting GREAT results on). The thought that she was the one who had been eating the best and been most active, so questioned her on re-evaluating her nutritional program.

She text msg’d me about the weight gain.

My first question to her was “what did the tape measure say”.

She told me that they do not take measurements, just the scale.

The Tape Measure Told A Different Story

Today I learned that she was indeed down 3.5 inches on her abdominals and an inch on each thigh - she’s thrilled! She did the measurements herself as I’ve been coaching her all along to do. She’s kept track of all her measurements over the past 8 months or more.

After spending a few minutes on the phone with her, she understands now that all the exercise she’s been doing, the one hundred body weight squats she’s been doing every day, the Wii Fit and all the walking is beginning to build muscle on her body like never before.

I’ve NEVER seen her more active than she’s been since the beginning of the new year and she’s getting results. Not on the scale though, and now she’s armed with a response to her friends and the weight watchers representative next week. She now has proof that she’s getting results and will stick to her program.

So I wonder about weight watchers now. I did a poll about weight watchers results and if weight watchers really worked.

I do not have all the facts here to make a statement one way or the other. It may just be the group facilitator who is neglecting to take the measurements, or simply some bad training. Maybe it’s just in the interest of time to weigh this group and not measure, I don’t know. What I HAVE come to realize though is that a lot of people taking on a weight loss program do not understand the relationship between fat loss, muscle gain, and how it impacts the scale. It’s critical to know what you’re losing, because the perfect nutritional and exercise program should have one building muscle while they’re burning fat. For those with only a few fat pounds to lose, the scale may never even budge, but you would get the shape you’re looking for.

So I ask. Does weight watchers take into account that members who are exercising will be gaining muscle, loosing inches and staying the same weight? I posed this question on twitter and have not gotten any responses yet. Maybe you can shed some light on this for me. I welcome comments

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Happy New Year! In this article, I’m going to predict your future and forecast exactly what kind of results you’re going to get in the next 12 months. Sylvia Browne, step aside… I’m pretty good at this.

Several years ago, a public relations firm in New York City asked me to write an article for one of their publications about fitness trends and predictions for the coming year.

It turned out that my “crystal ball” was pretty darn accurate. I nailed most of the predictions I made about aerobics classes, yoga, core training, “holistic” approaches, online personal training technology, the baby boomer market, increasing obesity and many other subjects.
I do confess, it wasn’t that difficult, because instead of just guessing, I actually did some research on industry statistics and I also had some “inside insights” because I’d been a health club manager for so many years and was privy to fitness business trends.

This year, instead of making predictions for the whole fitness industry, what if I could take out my crystal ball again and predict with 99% precision exactly what kind of results you will achieve with your body by the end of the year?

Well, no problem, I can do that too!

I would claim that I have some kind of “gift” for this, but to be honest, you and I don’t need to be psychic to make predictions like these.

There are two things you can always count on: (1) Nature’s laws of cause and effect, and (2) human nature.

On that basis, here are my

20 fitness predictions for the new year

I PREDICT that if you can reach into your pocket on any day this year and pull out a card or piece of paper with all your body and fitness goals written on it in vivid detail, the odds are 95 to 1 in favor of you achieving every one of those goals before the year is out.

I PREDICT that if you focus your thoughts on your goals and how you are going to achieve them, all day long, you will reach your goals so fast this year, it will make your head spin.

I PREDICT that if you focus your thoughts on health woes and body fat problems and if you think about what you don’t want, all day long, your problems will get worse than ever this year.

I PREDICT that if you made a new year’s resolution, but you didn’t turn it into a specific, written goal with a deadline and a strong reason why you must achieve it, you will freely abandon it the moment the going gets tough.

I PREDICT that if you can tell me all the reasons why achieving your health and fitness goals are important to you, you will be motivated from within to stick with it when the going gets tough.

I PREDICT that at times, the going is going to get tough.

I PREDICT that if you can tell me today what is your life purpose and what is your lifelong vision for your body and your health, you will still be as motivated and driven at the end of the year as you were at the beginning.

I PREDICT that if you don’t have long term goals and a “big picture” vision for your life that you will lose your New Year’s enthusiasm and motivation in a matter of months or even weeks.

I PREDICT that the way you see yourself in your mind’s eye today will be an exact reflection of what you see in the mirror at the end of the year.

I PREDICT that if you have a setback that seems to get in the way of you reaching your health and fitness goals and you tell yourself “this just is temporary; this too shall pass,” then it will pass and it won’t set you back.

I PREDICT that if you believe the way your body looks today is out of your control and you feel helpless or powerless to change, you won’t even make much of an effort this year.

I PREDICT that if you accept complete responsibility for the way your body looks today and you believe that you have the power to change, that you will take action and keep taking action, even through the tough times.

I PREDICT that if you’re unhappy with your physical condition and you say, “it’s not my fault” or you blame it on genetics, hormones or age, then your body will look pretty much the same at the end of this year as it did on New Year’s day.

I PREDICT that the more you have patience, a long term perspective and the ability to postpone immediate gratification, the more likely you are to be a success one year from now.

I PREDICT that the more you seek “miracle pills” or “quick fixes,” the more likely you are to be a failure one year from now.

I PREDICT that you will be tempted by many quick fixes this year.

I PREDICT that if you hang out with losers and negative people this year, you will become just like them.

I PREDICT that if you hang out with winners and positive people this year, you will become just like them.

I PREDICT that you will run into more negative people and losers this year than positive people and winners.

I PREDICT that if you recruit just one friend or support partner that stands behind you and the lifestyle changes you want to make this year, you will double your chances for success. If you surround yourself with numerous support partners, you will become virtually unstoppable.

So how does your future look for the year ahead?

Based on my “predictions,” if it doesn’t look as bright as you’d like it to be, then don’t worry, because a prediction is not predestination.

You can’t do anything to change the past, but by changing your thoughts, attitudes and actions in the present moment, the future is yours to create.

Your friend and coach,

Tom Venuto
Fat Loss Coach
www.BurnTheFatBook.com

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefatbook.com

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• Requesting Your Holiday Eating Survival Tips

Guys, you too can be afflicted by PMS and not even know it.

This disease selects all gender, every ethnicity and all demographics!

Its running rampant and I saw three cases of it yesterday. Myself included!

Levels of severity can differ day to day and some of the symptoms to watch for might include:

• Making excuses
• Justifying to yourself that you have chosen to do the ”right” thing
• Commiserating with others
• Seeking sympathy

I will share a personal experience with you. On Tuesday, I believed I couldn’t go to the gym because I was too busy from my work and at the end of the day I felt tired. A raise of hands if you’ve felt the same way. That was my belief but actually it was my own personal opinion created by what I thought was my own reality.

It all begins with a single thought and snowballs from there

 

.

This is a core value and belief that I am working on changing. How will I do this?

Firstly, I have to stop thinking I am the victim. What I mean by this is, Life Happens. Ever hear yourself say, What did I do to deserve this or Why is this happening to ME!? Instead, use the power of choice and empower yourself to create the life you want.

Didn’t I mention in one of these sentences that I wasn’t excluded from PMS. Believe this, there were times I felt so frustrated at good friends because they didn’t understand I was simply too tired to exercise because they didn’t know what it was like to be in my body, never had major surgery, had my job or simply had the time to exercise that I felt I didn’t.

A long time ago I accepted that I was obese because I chose to live my life the way I did. No exercise and poor eating habits.

Excuses, excuses, excuses and a good case of finger pointing too!

Ban the words from your vocabulary: They and them.

Then, slide in a good amount of personal accountability.

Create the body you want, create the life you want… You choose the actions. No one can do that for you.

You are in control.

I’m not alone, a good friend was told that her excuses were lame for not going to the gym. I thought to myself, the person who says that her excuse are lame perceives it just as the person perceives her busy life and making the excuses not to go to the gym. That’s her choice and her belief. It won’t necessarily get her the results she wants (better physical healthy, weight loss and energy) by not going to the gym but she choose to make these excuses and that is her reality as she sees it.

Two ideas on how to commit to exercise that are working for me:

• Publicly announce your intentions. Tell your family, friends and loved ones. They will remind you of your commitments and keep you on the straight and narrow
• Tell yourself you will exercise after work. Bring your gym bag and commit to getting to the gym by a certain time. Let nothing stop you. Make time for the activity and put value on it. Ever notice how committed we are to things we put value on?

Yesterday while leaving work with my gym bag, a fellow co worker saw me and asked if I was going away for the weekend. I told him I was off to the gym. His response, I’m sorry and then he laughed.

Me, I just smiled and told him I love it.

Hey, who would have thought.

Me, love exercise? The lightbulb has gone on. I realize the importance of activity in my life and value its benefits.

What’s not to love.

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All I have to say is “ah garlic!” We love it! We put it in almost everything we cook, in large quantities. We actually thought we used a lot of it until we went to Thailand and took some cooking classes there (yes we’ll share those recipes soon). Our teacher and host put about 12 cloves into one pot of soup. It was great!

Seriously - garlic has long been known for its healing qualities and was at one time thought to ward off not only vampires but the plague too. Cook this roasted squash in the afternoon and your house will smell so great when everyone gets home they won’t be able to keep their hands off it.

Roasted Butternut Squash with Garlic

Preheat the over to 400F

3 Tbsp coconut oil (melted or in liquid form - just put it near the oven as it’s heating up and it’ll melt)
12 cloves of garlic (or more if you love it like we do) peeled but not cut
1/8 tsp ground nutmeg
3 cups peeled, seeded and cubed butternut squash (1/2 inch cubes)
Celtic sea salt and fresh ground pepper
2 Tbsp chopped fresh parsley

In a metal, 9×13 baking dish (or casserole dish) combine the oil, garlic and squash. Toss wel to coat the squash and season with the salt and pepper to taste. Cover and cook for 10 minutes.

Remove cover and cook for another 10-15 minutes or until the squast is golden brown on the bottom.

Add the parsley and stir gently. Bake for 10 minutes longer or until tops are browning. Times may vary from oven to oven - check with a fork to see if the squash is soft. If it is still crunchy - give it a few more minutes.

Makes 4 servings.

Meal suggestion: serve with Rob’s Kick Ass Mung Bean Dahl and a large fresh salad.

One thing I will mention is that if you have never tried buying organic garlic - I challenge you to buy some and see the difference in taste and just pure intensity of the flavor. Were you might usually put 4-6 cloves, put the same amount of organic garlic and see if it doesn’t blow you away with the taste sensation. Or better yet - take a whole bulb, cut the tops off, put it on some tin foil, drizzle with a little coconut oil (melted) and wrap it up and bake it for like an hour at 350 or so. When it’s done you just squeeze it out the cut ends and eat it. It’s amazing. But I digress . . .

See you again in two weeks.

Subscribe to my recipes by email: Make sure you get my recipes emailed to you every weekend by subscribing to my recipe email service. Every weekend, one new whole food recipe posted for you to enjoy and then comment on.

Roasted Butternut Squash with Garlic Photo Credit: Her View Photography

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• Recipe: Roasted Asparagus and Red Bell Peppers With Sesame Seeds

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