I believe that the best fitness / fatloss coaches lead by example. At the age of 44 years old my body does not want to be lean and muscular. When I peak my condition, I learn a lot about how to help you peak yours. So, every month I will let you know how I am doing.
I am so excited to bring to you my friend Chef Todd’s cooking videos.
This “6 Video Special Series” could be the key for you to start to believe that you can “Eat Healthy” as a lifestyle and not a diet mentality.
Welcome to lesson (3 of 6) on how to “Easily Cook Fat Burning Meals” at home.
Chef Todd has taught me a lot about how to simply make any food taste wonderful. With some very simple cooking tips.
To gain muscle and lose fat, you must master what you are eating. It seems that one of the challenges of eating the way we need to eat is “BORING”. We tend to have to eat the same thing 5-6 times a day, 7 Days a week. We have all eaten chicken until it does not taste good anymore.
Chef Todd is one of the busiest Chefs in the world. But I forced him to shoot these 6 videos for us.
If you want to learn how to eat great tasting meals and lose fat and gain muscle then make sure you
follow us here this week. You are not going to want to miss any of this. This could be the key for you to start to believe that you can do this as a lifestyle and not a diet.
If you love this video and want to check out more of Chef Todd’s stuff click below; Chef Todd Cooking Class
I am so excited to bring to you my friend Chef Todd’s cooking videos.
This “6 Video Special Series” could be the key for you to start to believe that you can “Eat Healthy” as a lifestyle and not a diet mentality.
Welcome to lesson (4 of 6) on how to “Easily Cook Fat Burning Meals” at home. How to Grill.
Chef Todd has taught me a lot about how to simply make any food taste wonderful. With some very simple cooking tips.
To gain muscle and lose fat, you must master what you are eating. It seems that one of the challenges of eating the way we need to eat is “BORING”. We tend to have to eat the same thing 5-6 times a day, 7 Days a week. We have all eaten chicken until it does not taste good anymore.
Chef Todd is one of the busiest Chefs in the world. But I forced him to shoot these 6 videos for us.
If you want to learn how to eat great tasting meals and lose fat and gain muscle then make sure you
follow us here this week. You are not going to want to miss any of this. This could be the key for you to start to believe that you can do this as a lifestyle and not a diet.
If you love this video and want to check out more of Chef Todd’s stuff click below; Chef Todd Cooking Class
I am so excited to bring to you my friend Chef Todd’s cooking videos.
This “6 Video Special Series” could be the key for you to start to believe that you can “Eat Healthy” as a lifestyle and not a diet mentality.
Welcome to lesson (3 of 6) on how to “Easily Cook Fat Burning Meals” at home.
Chef Todd has taught me a lot about how to simply make any food taste wonderful. With some very simple cooking tips.
To gain muscle and lose fat, you must master what you are eating. It seems that one of the challenges of eating the way we need to eat is “BORING”. We tend to have to eat the same thing 5-6 times a day, 7 Days a week. We have all eaten chicken until it does not taste good anymore.
Chef Todd is one of the busiest Chefs in the world. But I forced him to shoot these 6 videos for us.
If you want to learn how to eat great tasting meals and lose fat and gain muscle then make sure you
follow us here this week. You are not going to want to miss any of this. This could be the key for you to start to believe that you can do this as a lifestyle and not a diet.
If you love this video and want to check out more of Chef Todd’s stuff click below; Chef Todd Cooking Class
I am so excited to bring to you my friend Chef Todd’s cooking videos.
This “6 Video Special Series” could be the key for you to start to believe that you can “Eat Healthy” as a lifestyle and not a diet mentality.
In this lesson (2of6) Chef Todd teaches us the difference between sources of heat; convective and conductive. The benefits and the advantages of your stove top.
Chef Todd has taught me a lot about how to simply make any food taste wonderful. With some very simple cooking tips.
To gain muscle and lose fat, you must master what you are eating. It seems that one of the challenges of eating the way we need to eat is “BORING”. We tend to have to eat the same thing 5-6 times a day, 7 Days a week. We have all eaten chicken until it does not taste good anymore.
Chef Todd is one of the busiest Chefs in the world. But I forced him to shoot these 6 videos for us.
If you want to learn how to eat great tasting meals and lose fat and gain muscle then make sure you
follow us here this week. You are not going to want to miss any of this. This could be the key for you to start to believe that you can do this as a lifestyle and not a diet.
If you love this video and want to check out more of Chef Todd’s stuff click below; Chef Todd Cooking Class
I am so excited to bring to you my friend Chef Todd’s cooking videos.
This “6 Video Special Series” could be the key for you to start to believe that you can “Eat Healthy” as a lifestyle and not a diet mentality.
Chef Todd has taught me a lot about how to simply make any food taste wonderful. With some very simple cooking tips.
To gain muscle and lose fat, you must master what you are eating. It seems that one of the challenges of eating the way we need to eat is “BORING”. We tend to have to eat the same thing 5-6 times a day, 7 Days a week. We have all eaten chicken until it does not taste good anymore.
Chef Todd is one of the busiest Chefs in the world. But I forced him to shoot these 6 videos for us.
If you want to learn how to eat great tasting meals and lose fat and gain muscle then make sure you
follow us here this week. You are not going to want to miss any of this. This could be the key for you to start to believe that you can do this as a lifestyle and not a diet.
If you love this video and want to check out more of Chef Todd’s stuff click below; Chef Todd Cooking Class
Over the next 2 weeks I will be sending you “5 VIDEO SPECIAL REPORTS”. The goal with these 5 free special reports is to give you the tools and the cheat sheets that I have developed so that you can have a precise plan of action.
If you follow the information in these 5 Special Reports, you will take your training to the next level. You will be able to work out less and get more results. After the last Report I am holding a free tele-seminar where you can ask me any question you like. On that teleseminar I am going to give to “one lucky winner” my new Fatloss Lifestyle Video Exercise Library ($197 product).
In order to qualify for that you must belong to my list.
If you are not on my list, you can view the special reports but you can not win the $197 Video Exercise Library. Make sure to sign up at Fatloss Lifestyle Site
Stay tuned for Special Report #1 (resistance training) in a couple days.
The video above is me showing another fitness trainer one of my favorite fatburning exercises I use when I travel. I am presently attending a fitness conference in New York. Check out the stranger
at the end of the video that tried the exercise that I demonstrated.
These types of exercises are called plyometrics. They utilize quick, explosive, jumping type movements
I love working out when I travel. What works well for me and my clients that travel are these type of exercises, that require little or know equipment. All you need is 5 minutes to do a couple sets. Another side benefit is that you get your heart rate extremely high and you get a nice fat burning effect for up to 8 hours after.
Do not be afraid to stay out of the gym when you travel. Doing exercises that you do not normally do will be fresh for you physically and mentally. That way your muscles will get sore because you are doing different exercises that they are not used to.
Another side benefit is when you get back to your normal work outs everything will be fresh again.
Try this exercise. It works great and you can make it easy or intense. You can do it at anywhere.
Below is an article that was posted in “The Daily Green”. After the article my good friend and client Dr. Joe Mercola added his comments. Bottom line is that we need to be more aware of what we are eating. And with a little info we can start to sift through the bs marketing that is being shoved down our throats.
Article
The healthiest food often has the least marketing muscle behind it. The Center for Science in the Public Interest recently published a comprehensive report on the subject, a persuasive indictment called “Food Labeling Chaos.”
Here are nine of the most common ways food labels lie, so you can prepare before your next trip to the grocery store.
“Made With Whole Grains”
Unbleached wheat flour is still the main ingredient; whole wheat flour is further down on the list, indicating that the product contains relatively little. One truth — the presence of whole grains — masks another; that whole grains make up an insignificant portion of the food.
Another factor to keep in mind is the presence of potassium bromate, a dough conditioner found in commercial bakery products and some flours, which is a major, but hidden cause of thyroid dysfunction. This ingredient may be used even in whole grain breads. For more information, please review this previous article.
Ingredients
Even if the first ingredient listed isn’t sugar, the product may contain more sugar than anything else. How is it possible? Just add up all the sugars that go by different names, such as sugar, corn syrup, high-fructose corn syrup and white grape juice concentrate.
Serving Size
There are 2.5 official servings in a 20 ounce soda bottles, meaning that 100 calories per “serving” is really 240 calories per bottle.
Omega 3
Everyone knows omega-3 fats are healthy, but that doesn’t mean every product emblazoned with the word is a healthy source of it. The FDA allows certain foods that are rich in two of the omega-3 fats to advertise that they can reduce the risk of coronary heart disease, but only if they’re also low in saturated fats or other risk factors. Which is why some unhealthy foods use a bit of marketing misdirection: the packaging has the word “omega-3,” but nothing specifically about heart health.
“Made With Real Fruit”
Usually the only thing approximating fruit is concentrate (sugar). If you want real fruit, buy real fruit. If you want candy, buy candy.
“0 Trans Fat”
Many reformulated foods are basically just as bad, but they scream one truth: “0 trans fats!” to obscure another: “still bad for your heart!”
“Free Range Eggs”
This means chickens must be granted the luxury of exactly five minutes of “access” to the outdoors every day. Those eggs you buy may have been raised ethically, with room enough for hens to roam the yard. But there’s no guarantee in the “free range” label.
Fiber
The fibers advertised in many foods are mainly “purified powders” called inulin, polydextrose and maltodextrin. These “isolated” unnatural fibers are unlikely to lower blood cholesterol or blood sugar, as other fibers can.
Tastes Like Medicine!
The FDA allows food manufacturers to make certain pre-approved “qualified health claims” about the health benefits of nutrients in food. But marketers have stretched this inch into a long mile. For instance, food makers can’t say that their product “helps reduce the risk of heart disease” without FDA approval, so they say that it “helps maintain a healthy heart.”
That’s why several public health groups, including the American Heart Association and the American Cancer Society, have voiced concern about this trend.
It’s unfortunate that food labels, which are ideally designed to help you make educated purchasing decisions, have deteriorated over time into little more than deceptive advertising.
There are a large variety of ways for food manufacturers to bend the truth on their labels, and some go as far as being outright fraudulent. The report, “Food Labeling Chaos,” created by the Center for Science in the Public Interest (CSPI), outlines the many problems consumers now face when reading food labels. “
Chaos” is indeed the appropriate word, and unfortunately, there’s too much to cover in this one article. However, following are a few basics that you need to beware of that can help get you started.
Know What the FDA Does, and Does Not Do, in Terms of Checking Labels
It’s important to realize that while the FDA does check food labels, they only check to see whether or not the Nutrition Facts panel is present, rather than whether or not it is true and accurate.
They do not look for deceptive “0 trans fat” claims and misleading “made with real fruit” statements. So unfortunately, you’re on your own in this regard, and it’s up to you to assume total responsibility for the choices you make.
The truth is that the FDA estimates that roughly one out of every 10 food product labels contain inaccuracies. Additionally, you need to be aware of the fact that a food label must be more than 20 percent off in order for it to violate federal law, and government food labs have a 10 percent margin of error.
This means that an item labeled as having 400 calories can legally have up to 480 calories, and the 10 percent margin of error can bring it up to over 500.
But that’s not all you need to take into account when checking food labels.
Can You Trust That the Ingredients are What They Say They are?
You need to realize that some foods, particularly those making low-fat, low-carb or no-sugar claims, can contain drastically different nutrients than are listed on the label, and food products that say they contain milk, fruit or vegetables may not contain the real McCoy at all.
For example, some blueberry muffins do not contain actual blueberries, but rather artificial blueberry-flavored bits. Other products that list milk on their label may actually contain non-fat powdered milk, palm oil, sugar and additives, instead – the chemical “equivalent” of milk.
There is also the potentially daunting task of deciphering what certain ingredients really are. For instance, if you were trying to avoid corn (which is genetically modified in most cases these days), you would have to avoid not only anything listed as “corn,” but also:
All of these items could potentially be made from corn, but unless you are specifically aware of what to look for it would be easy to overlook these items when looking for corn on an ingredient label.
What’s the Solution?
There are no easy answers when it comes to deciphering food labels, but there are simple strategies that can help ensure you know exactly what you’re eating, such as:
•Avoid eating packaged or processed foods
•Eat whole foods
•Prepare your food at home
If you are used to relying on processed foods then this may sound like a tall order. After all, although 80 percent of Americans say they read food labels, 44 percent will still choose to buy a food that they know is bad for them!
It really comes down to a change in mindset – choosing to eat “real” food that has been minimally processed and tampered with.
Choosing whole foods like fresh produce, organic meat and eggs and other real food is the way you were born to eat, and once you start eating this way it will seem only natural to you.
If you’re unsure of where or how to start, I suggest you read my book Take Control of Your Health for a comprehensive, healthy eating program that is filled with only real, natural foods.
You can also check out my free online nutrition plan for an overview to get you going in the meantime.
While it’s true that eating whole foods will require a little more time, if you are interested in knowing exactly what you are putting into your body and changing your health for the better, it is well worth the effort – and it’s really your one and only option.
For more easy-to-use guidelines for how to make healthy shopping easier, please review my previous article, How to Shop for the Right Food in Your Regular Grocery Store in 10 Easy Steps.
Last But Not Least – What You Need to Know about the Organic Food Label
Eating fresh, whole foods ideally means selecting locally-grown organic foods. And that brings up the point of the organic food label, which has also been watered down to the point of being nearly useless.
What you need to know is that there is only one organic label out there that means anything as far as organic food is concerned: the USDA Certified Organic label.
The USDA Organic seal is currently your BEST assurance of organic food quality. Farmers and growers of organic produce bearing the USDA seal have to meet the strictest standards of any organic label.
(As a side note, it’s also the international gold standard for personal care products that contain organic agricultural ingredients, because the ingredients in USDA certified beauty products are certified organic for food, adhering to much stricter standards as they are intended specifically for human consumption.
So I’m pleased to tell you that my certified organic skincare line is one of only five companies in the world to achieve USDA Organic certification.
The USDA’s National Organic Program (NOP) regulates the standards for any farm, wild crop harvesting, or handling operation that wants to sell an agricultural product as organically produced. And the stringent labeling requirements of the NOP apply to all raw, fresh products, and processed products that contain organic agricultural ingredients.
In order to qualify as organic, a product must be grown and processed using organic farming methods that recycle resources and promote biodiversity. Crops must be grown without synthetic pesticides, bioengineered genes, petroleum-based fertilizers, or sewage sludge-based fertilizers.
Organic livestock must have access to the outdoors and cannot be given antibiotics or growth hormones.
•Products labeled “100 percent organic” must contain only organically produced materials
•Products labeled simply “organic” must contain at least 95 percent organic ingredients, whereas
•The label “made with organic ingredients” can contain anywhere between 70 to 95 percent organic ingredients
It’s good to know that organic products carrying the USDA Organic label cannot be irradiated, are not allowed to contain preservatives or flavor enhancing chemicals, nor can they contain traces of heavy metals or other contaminants in excess of tolerances set by the FDA.
The pesticide residue level also cannot be higher than 5 percent of the maximum EPA pesticide tolerance. (For the complete National List of Allowed and Prohibited Substances under the USDA organic label, see this link.)
So remember, if you see anything that says it’s “organic,” it must specify “USDA Certified Organic” in order to be meaningful.
Make it a great day, Make it a great week, Make it a great Life!!
1.) Work out intensley/ safely with weights (add stretching)
2.) Do cardio (preferably Interval Style) first thing in the a.m.
3.) Eat small meals with protein and carbs every 3 hours (cycle starchy carbs)
4.) Realize the Power of your mind and how your attitude can change everything
The first 3 on the list above are common sense (or at least they should be), the last one is not so much common sense. I can hear a lot of you now; “Yeah, yeah, I have heard all of this positive thinking stuff before.”
I do agree, it does not seem logical that our mind and our attitude would influence our waistline. On the surface, it seems pretty straight forward;
Work out harder, eat less, and lose the fat and waist line. But I hope to inspire you to slow down and consider for a moment how you can work out less and make more gains with the proper mindset.
You see, though my experience of training myself through over 9,000 work outs and my clients through over 20,000 work outs, I have learned a lot about how to get leaner, more muscular, more flexible, more pain free, more athletic, and more youthful.
And the key is not physical, it’s mental.
Through the experience of using those 29,000 work-outs as learning tools, I have realized;
1.) Anything you believe deep down in your gut with an absolute certainty will come true for you.
100% of the time.
2.) The placebo affect is very real and very strong. If you believe it, you can conceive it.
3.) Seeing and feeling what you want, in the “Theatre of Your Mind”, like you already have
have accomplished it produces physical results.
4.) Slowing down, doing deep breathing, and thinking of nothing opens up your mind for new
ideas, positiveness, and a whole world of “prosperity”.
5.) Being positive and consistently seeing the “Glass as 1/2 full” is somethng that you can learn.
And you must never “hold on to” negative thoughts or words.
6.) The body has an unbelievable ability to “regenerate” healthy cells when we;
Put good nutrients in our mouth
Put good thoughts in our head
Hang around people we want to be like
Exercise
Goal Set and get leverage by setting a deadline with consequences
When you start to become more positive and excited about your future, your body chemistry changes. You have 1,000′s of different things firing off in your body that promote health, fitness, happiness, and prosperity.
So I beg you to stay open minded about the power of your mind. Below is a true story about how some women became leaner, more fit, and healthier simply by changing their mind.
When you change your mind, and your nutrition, and your exercise, and your goals; you can have a totally new body, lifestyle, and life.
TRUE STORY BELOW;
Hotel maids don’t always realize their jobs qualify as exercise. When one group of overweight maids was told they exceeded the surgeon general’s guidelines for fitness, they started losing weight.
In fact, a recent study by Harvard psychologist Ellen Langer seems to challenge our basic assumptions about the relationship between the physical body and the mind — and perhaps even our assumptions about the nature of objective reality itself. It certainly challenges our assumptions about the limits of the placebo effect.
Langer is a researcher who has published several important and provocative studies. In this study, she decided to look at whether our perception of how much exercise we are getting has any effect on how our bodies actually look. To do this, she studied hotel maids.
As any casual observer of the hospitality industry knows, hotel maids spend the majority of their days lugging heavy equipment around endless hallways. Basically, almost every moment of their working lives is spent engaged in some kind of physical activity.
But Langer found that most of these women don’t see themselves as physically active. She did a survey and found that 67 percent reported they didn’t exercise. More than one-third of those reported they didn’t get any exercise at all.
“Given that they are exercising all day long,” Langer says, “that seemed to be bizarre.”
Perceptions Matter
What was even more bizarre, she says, was that, despite the fact all of the women in her study far exceeded the U.S. surgeon general’s recommendation for daily exercise, the bodies of the women did not seem to benefit from their activity.
Langer and her team measured the maids’ body fat, waist-to-hip ratio, blood pressure, weight and body mass index. They found that all of these indicators matched the maids’ perceived amount of exercise, rather than their actual amount of exercise.
So Langer set about changing perceptions.
She divided 84 maids into two groups. With one group, researchers carefully went through each of the tasks they did each day, explaining how many calories those tasks burned. They were informed that the activity already met the surgeon general’s definition of an active lifestyle.
The other group was given no information at all.
One month later, Langer and her team returned to take physical measurements of the women and were surprised by what they found. In the group that had been educated, there was a decrease in their systolic blood pressure, weight, and waist-to-hip ratio — and a 10 percent drop in blood pressure.
One possible explanation is that the process of learning about the amount of exercise they were already getting somehow changed the maids’ behavior. But Langer says that her team surveyed both the women and their managers and found no indication that the maids had altered their routines in any way. She believes that the change can be explained only by the change in the women’s mindset.
Essentially, what Langer is talking about is a placebo effect. She says that if you believe you are exercising, your body may respond as if it is. It’s the same as if you believe you are getting medication when you are actually getting a sugar pill — your body can sometimes respond as if a placebo is actually working.
The implication is that the “objective reality” of the physical body is not as immovable as we might have assumed. Hence, the theoretical possibility that, if done with genuine conviction, one might be able to sit around eating chocolate and still lose weight.
Placebo Effect Limited?
But Martin Binks, director of behavioral health at the Duke Diet and Fitness Center in North Carolina, is skeptical of Langer’s conclusion, even though he is impressed with the physical changes in the maids.
“There’s a very high likelihood that [the maids] behaved differently after they received that information,” he says, “and they were being more active and eating more healthfully. And that resulted in their improvements in health.”
But Binks has a more substantive criticism. He does not believe that placebos are capable of producing the kind of objective change in the physical body that Langer is claiming.
“Generally what placebos work on is subjective types of findings,” he says.
In other words, a placebo can help change something like your perception of pain or perhaps your sense of whether you feel depressed, but it can’t do something objective like shrink a tumor or cut three pounds off your waistline.
Or can it?
Howard Brody has spent years looking at this issue. He says that a number of relatively new studies challenge the old assumption that the placebo effect alters only subjective perception. He is the director of the Institute for the Medical Humanities at the University of Texas Medical Branch and the author of the book, The Placebo Response.
For example, Brody notes one study where researchers gave asthmatic patients a drug that actually makes asthma worse. When they gave the drug to the patients, they told them that it relieves asthma.
“A significant number of those patients said that my asthma got better when you gave me the drug,” Brody says, “and they measured better when you measured the lung findings.
“So the idea that the placebo effect applies only to subjective things is really one that we have to dismiss.”
Your Mind & you are more powerful than you know.
PS – If you are ready to change your mind, your body, and your life, check out my Fatloss Lifestyle System
There is a one time investment of $47 (and a no hassle 60 Day Money Back Promise).
PPS – If you are interested in learning more about
how to streamline your work outs with my latest
labor of love go Exercise Video
Library
Make it a great day, Make it a great week, Make it a great Life!!
Are you working out with no
results? Are you not working out because you
have tried before with no results?
I believe that the #1 reason why most get no
results from their fat loss program is because
they have too much information, they are confused
on what works and what does not work, so they
never have the staying power to see a fat loss
program through for 12 weeks.
Lift weights, do cardio, don’t do cardio, run a
marathon, eat a salad a day, low carbs, high
carbs, Atkins diet, high reps, low reps, high
intensity short duration, low intensity long
duration…
Are you confused? Have you given up because you
do not know where to start or because you have
tried something with no results?
Guys- Do you want to take your shirt off and feel
good about it? Do you want to get respect
from the ladies and other guys? Do you want
to see your six pack abs?
Ladies – Do you want a more tight, toned, and firmer
mid section, buns and thighs? Do you want
to wear a bikini this summer and turn heads?
Do you want guys to be attracted to you?
Obviously you do. You might have given up hope that
you could accomplish these things. But I am here to
tell you that with my trademarked Fatloss Lifestyle
system you can do it. All with less time working out.
This system is easier and without the pain and dis-
comfort of other traditional work out systems. I
know because I invented it out of pain and frustration.
Just so you know, you can get in
great shape in a short amount of time (12 weeks)
with a minimal time exercising per week (3-5
hours per week).
I have done it for 20 years and I have had 100′s
of my personal clients do it. Trust me, the
simpler and more time efficient your work-out
plan is, the better chance that you will stick
with it, thus the more effective it becomes.
Welcome to lessone #1 of OPERATION:
BURN FAT FAST!!
Your 12-Week E-course. Thats 84 days to a new
you.
You need to limit the information you take in for
fitness, fat loss and health;
Transforming you body and therefore your life
through exercise is simple. Simply focus on the
5 areas below;
1.) Lift weights twice per week for 60 minutes
working half your body-parts;
Work-out #1– Chest, hamstrings (back of leg),
biceps, rear shoulder (use lateral or pull
exercises
Work-out #2– Back, quadriceps (front of leg),
triceps, front of shoulder (use press exercises.
Follow the order of body-parts as I have them
listed.
>Perform 2 sets to complete failure in the 10-14
rep range, 3 exercise’s per body part
>1 minute rest between sets
> Perform exercises in a circuit style; never two
sets in a row of the same body-part; For example
on Work-out Day #1 perform your first set of your
first chest exercise, then within 1 minute
perform your first set of your first hamstring
exercise, then perform your first set of your
first biceps exercise, then perform your first
set of your first rear shoulder exercise.
Then within one minute start over with the same
sequence on your second set of your first chest
exercise and so forth. Once you complete your
second set for each of the first exercises then
start on exercise #2, then exercise #3, then you
are done. Do the same for Work-out Day #2.
That is 24 sets per session.
You have to really be ready with your plan
written down in order to be done in 60 minutes,
but you can do it. More time spent on each
work-out and more sets does not equate into a
better, more productive work-out.
>Perform each repetition with a 3 second
negative, a one second pause, & a three second
positive. GO SLOW!! This slower tempo on most
of your lifts puts more focus on the muscle and
leads to your ability to link up your “mind muscle
connection”. It also is much better for fatburning
because your muscle is under tension for twice as
long for each repetition.
An easy way to realize this is when you are done
with a set utilizing the slower rep technique you will
be sucking for air. You see, oxygen and blood are
the two fuels that your muscles use during a contraction.
Try it and you will see. After a set with this slower
technique you will be breathing harder than when
you utilize the normal “how much ya bench”, get
the bar from point a to b anyway you can technique.
You breathing harder after a set means “better fat
burning” effect from the exercise. It’s as simple as that.
Which exercises should you use? SIMPLE
For those of you who have purchased my “FATLOSS
LIFESTYLE” 12 Week Body Transformation System go
to the “Exercise Library” on page 256 and simply
pick your two exercises, look at the four pic’s
for each exercise (most of us are better visual
learners); read the full page of precise instruction
for each exercise & plug them into the cheat sheets
that are in the book as well.
When you do the exercises in the order that are
required by the cheat sheets, you will be utilizing
what I have found works fastest for gaining muscle
and losing fat in the shortest “work out time”
possible. Most work outs last only 55-60 minutes.
These shorter work outs that are more intense, with less
rest in between sets means:
1. That you get your work outs get done in a more time
efficient manner and lets you have a life outside
of your working out. YOU CAN DO THIS FOREVER.
And since you look, feel, and perform better in
every aspect of your life; YOU WANT TO WORK OUT.
2. You get more resuts because of the intensity of the
work outs. You see when work outs are long, 1-2
hours, you start to create a catabolic state. Cortisol
is released and your adrenals are stressed. Have you
ever tried so hard with long intense work outs and long
“marathon type” jogs or runs? Through on top of that
lowering your calories. Answer; you almost always feel
tired, grouchy, lethargic, and weak. This will happen
no more with shorter, more intense work outs when you
follow our “exercise cheat sheets”.
The feed back is that my “Exercise Library” (cholked
full of 34 of my most effective exercises) is an
invaluable tool to not only experienced bodybuilders
but to “first timers” as well. Inserted with the 4
photo’s for each exercise is a full page of written
technique reminders that is sure to let you feel each
exercise more effectively, with more intensity, while
staying safe at the same time.
I would like to inform you that I have just finished my
latest project. I have been working on it for 12 months.
It is my “Exercise Video Libray” DVD set. It is my best
140 Exercises that Build Muscle & Burn Fat on 9 HD DVD’s
along with new and improved cheat sheets for beginners
on up to competitive bodybuilders. For more info on it go
to; Exercise Video
Library
2.) Cardio three times per week, first thing in
the morning, intense interval style on days that
you don’t train with weights.
>6-9 1-2 minute challenges, progressively making
each challenge slightly more intense than the
last (heart rate is 5-8 beats higher
for each challenge)
>Rest periods between each challenge gets longer
as challenges gets more intense
>Make sure to warm up for 10 min. with a
power-walk
>Stretch out hamstrings, quads, glute’s (bun’s) &
inner thigh twice, once after challenge #1 and #5
>5-6 small meals with protein and carbs combined
together (low fat)
>More calories (in the form of starchy carbs) on
days you lift weights
>Starchy carbs are brown / wild rice, oatmeal,
whole wheat pasta, sweet potatoes
>No starchy carbs on days that you do interval
cardio or are sedentary (no exercise). Use
veggies, green beans, salads, apples instead
>Eat as much unprocessed foods as possible; If
it came from a plant; EAT IT, if it was
manufactured in a plant, STAY AWAY FROM IT!
>Drink lots of water, stay away from calories in
liquid form
For a precise, personalized fat loss / muscle
gain nutrition plan, go to page 105 of my book.
4.) Goals (draw up a commitment sheet) and read
it out loud every day
> Example: I, John Doe, am very x-cited about my
new “FATLOSS LIFESTYLE” 12 Week Body
Transformation Program. On _________ (Some date
6 weeks into the future)
I will;
Goals:
1. Lose 15 lbs. of fat, 2. Gain 6 lbs. of muscle,
3. Lose 3 inches off my waist, 4. Gain 1/2 inch
on my arms
so that I:
Emotional Elements:
1. Will look good in my Sunday suit
2. Get off of blood pressure medication
3. Feel attractive to the opposite sex
4. Be more confident at work so I can get a
promotion
5. Will look sexy in my thong underwear
6. Can have the ability to age gracefully and be
independent
7. Can be the best mom, daughter, spouse that I
possibly can be (These are just examples, you
must think on this one)
It does not matter what your emotional elements
are. But they must stir emotion in you. Make
sure that you list the 3 most emotional reasons
that you want to reach your goals. It is not
enough to have a date, nor is it enough to have a
goal. You must know why you want it.
Once you have your commitment sheet that is
personalized for you, read it out loud (twice)
with a positive tone in your voice first thing in
the morning and right before bed.
The “Law of Attraction” is real. Let’s harness
its power. As you are reading your committment
sheet out loud I want you to see yourself 12
weeks into the future. You have reached your
goals and you physique is lean and ripped. In
fact, you are in the best shape of your adult
life. All the areas of your life are exploding
in quality.
I want you to see this in your minds eye. Act
like a kid and pretend as you visualize. Now,
feel the sweet emotion of how it will feel when
you accomplish what you have given up on. So, it
is very important to visualize yourself as if you
have already accomplished your goals on you
committment sheet. But it is even more important
to feel the sweet jubilation of emotion at your
accomplishments.
Do this every day / twice a day as you read your
committment sheet out loud and you will be well
on your way to a total life of fulfillment.
Please believe in the Law of Attraction. Because
it is real & it works!!
Do not overlook how powerful this can be. I have
found that this is the most important step of
transforming your body and life through exercise.
5.) Social Support: YOU WILL TURN INTO WHO YOU
HANG AROUND!
>Announce your attentions by unveiling your
commitment sheet to your family, friends, &
coworkers
>Do not spend time with anyone who does not
totally support you and your goals
>Spend more time around those who have done what
you want to do
>After you reach your goals then you can be
strong enough to be around those who do not
support you healthy lifestyle (but only for small
increments of time). Actually %$firstname$%, you
will be able to inspire others to live a
healthier lifestyle
6.) Habitually Thinking More Positive
>We are bombarded with negativity every day from
every angle
>Go on a low information diet, no news, no
papers, no t.v., no gossip at work or with
neighbors. Do it for just your 12 week
transformation and you will be hooked
Stand guard over you mind because;
>Your thoughts become words
>Your words become actions
>Your actions become habits
>Your habits become character
>Your character becomes your destiny
>THOUGHTS BECOME THINGS; SO CHOOSE THE GOOD ONES
>GARBAGE IN / GARBAGE OUT
>POSITIVE IN / POSITIVE OUT
You need to start and finish one
plan on weights, cardiovascular, and nutrition
for 12 weeks. Keeping things simple and time
efficient gives you your best chance. When is
the last time you stayed consistent on a fat loss
/ fitness / exercise / nutrition plan for 12
weeks?
You can do this. Simply get started, keep things
simple, and have a faith in yourself. Your new
you is only 84 days away. See it as if it has
already happened, limit your information, get
started and you will be well on your way.
Starting out, you can use your confidence in me
and my simple system and the 600 people that
have graduated from this exact system. To see
their pictures and get motivated go to; Client Success Stories
Then with in a few weeks the
confidence will transfer to you. Faith it till
you make it, just commit & take the first step.
JUST DO IT!
Until lesson #2 (in 7 days) train hard, eat
healthy, be positive, & expect success.
SAVE THIS LESSON FOR FUTURE REFERENCE!
PS – If you are interested in learning more about
how to streamline your work outs with my latest
labor of love go Exercise Video
Library
To view over "100 Client Success Stories" of personal & on-line clients that radically changed their waistline, lifestyle, & life with Darin's "FatLoss LifeStyle" 12 Week Body Transformation System click www.BestPersonalTrainerOnEarth.com.
Date: 12/01/09
