Set up Your Fat Burning Kitchen to Get Your 6 Pack Abs

Do you know many "healthy" foods are actually making you fat, such as:

*Whole Wheat Breads & Crackers

*"All Natural" Peanut Butter

*Canola Oil

*ALL Soy products

*Salmon & Tilapia

*Most store-bought Nuts

*Protein Bars

*Low-fat "packaged" foods

*Low-carb "packaged" foods

*Anything made by "company X" sold in the freezer section

And a LOT more.

Many of you already know my good friend Mike "The Truth" Geary.

Well, Mike just turned 36, and to celebrate he's placed his ultimate "belly fat be gone" nutrition resource, The Fat Burning Kitchen, goes on sale.

==> Fat Burning Kitchen Birthday Sale

In it, Mike shares the shocking truth about the "healthy" foods in your home that are without a doubt KEEPING you fat, or at least substantially slowing your progress:

Stuff like:

*Whole Wheat Breads & Crackers
*"All Natural" Peanut Butter
*Canola Oil
*ALL Soy products
*Salmon & Tilapia
*Most store-bought Nuts
*Protein Bars
*Low-fat "packaged" foods
*Low-carb "packaged" foods
*Anything made by "company X" sold in the freezer section

And a LOT more.

He then goes on to teach you how to literally transform your diet from fat-storing to fat-burning in 24 hours by simply swapping out "bad" choices (that you've been deceived into believing are "healthy") for secret "ninja" foods with fat burning power that you didn't even know about.

Like:

*3 kinds of veggies that have been shown to directly combat abdominal/belly fat

*Chocolate (and how it can PREVENT "sweet" cravings)

*A certain type of saturated fat that actually lowers cholesterol and stimulates metabolism

*1 unique spice that controls insulin levels and leads to a leaner mid-section

*An "unusual" burger (yes, it's beef) that BURNS fat

And too many others to even list.

==> Fat Burning Kitchen Birthday Sale

Bottom line: In FBK, Mike teaches you ALL the foods that directly combat abdominal fat while ridding your kitchen of all the garbage "health" foods that are without a doubt sabotaging your fat loss efforts.

If you're serious about educating yourself and arming yourself with as much fat loss nutrition information as humanly possible, I'd definitely add Mike's program to your nutrition library before the sale ends.

You WILL learn plenty of new information (not a bunch of crap that you've already heard before).

Mike is including a bonus as part of the sale that details every single "nitty gritty" detail about how he managed to go from from 10.2% to 6.9% body
fat in just 23 days flat.

I'm talking meal composition, meal timing, macronutrient ratios, and everything else in between. This bonus is full of truly advanced information that is worth at least 5 times the amount of the entire package alone.

==> Everything for less than $20

This is the best 24-Hour Diet Transformation program to make your body a fat burning machine.

The #1 Reason Why Your New Year's Resolutions Fail and What to Do Instead

Your old-and-never-worked New Year's resolution could be like "I resolve to start exercising 5 to 7 times a week, 30 to 60 minutes each time." If you haven't exercised regularly for the last 3 months, this resolution is bound to fail and you're doomed!

Start with small baby steps. You could start with a combination of walking, aerobic exercise, strength training, and other physical activities for 2 to 3 times for a total accumulation of 2 hours of exercise a week. The key is to be able to get into a regular exercise habit. Gradually increase the duration, variety, intensity and frequency. This is one of the reasons why a coach/trainer can be a really good source of professional guidance and accountability.

Improving health and fitness is on the top 3 New Year's Resolutions for most people. You can witness by the crazy crowd in the gym for the first two weeks. I can testify by the exploding number of visitors to my website and blog and new subscriber signups. People all over the world are searching for advices on losing weight, building muscles, eating right, workout routines, six pack abs, etc.

Health and fitness is the case where haste makes waste, as the old saying goes. Many people start the new year with good momentum, then lose steam by the end of January. By February, most people already quit or visit the gym much less often. Pad yourself on the back if you're still working out by June. You're rare if you're still showing up in the gym regularly by year end.

One study from the University of Scranton showed that a quarter of people who resolve to lose weight and change their eating habits on January 1st will go back to their old ways within a week.

The following list shows how many of these resolutions are maintained as time goes on:

- Past the first week: 75%
- Past two weeks: 71%
- Past one month: 64%
- After 6 months: 46%

Source: Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers, by John C. Norcross, Marci S. Mrykalo, Matthew D. Blagys , University of Scranton. Journal of Clinical Psychology, Volume 58, Issue 4 (2002).

Respect yourself by showing your commitment and accountability in healthy lifestyle changes, not just 3 days, one week, or 6 months, permanent, for the long run.

One of the biggest mistakes when people make their New Year's Resolutions is that they want to change and do too many things, too soon and at the same time!

Sooner than later they get so overwhelmed that they simply cannot keep up with and just quit.

Changing or replacing an old habit takes time to become permanently part of you. Healthy lifestyle and habit changes don't just happen overnight. You should have known human behavior by now. It's true to eating healthy and working out regularly.

It's perfectly okay to dream big and have a big goal. But you need break down the big goal into smaller goals and action steps. Dream big but start small.

Make the smaller goals challenging yet still easily and realistically achievable. You'll feel confident and good about yourself when you achieve the small steps. It gives you the momentum, reinforcement and sense of accomplishment to move to the next step, a step closer to your bigger goal.

I suggest that you pick no more than two things to work on in each of the following areas. When you stick to it for one month, then add another one or two thing in the following month. If you're really conscious about your actions, you'll achieve 24 things in one area by the year end. That could be your bigger goal.

I must admit that I cannot start to change with all 24 things at the same time in just one area. But I can certainly focus on just two things in one month.

Top 3 Habits of Highly Fit and Healthy People

Healthy Habit #1: They Eat

No one ever dieted their way to long term fitness and health. Despite the disturbing trend toward fad diets like Master Cleanse (which involve extreme calorie restriction or striking entire food groups from a person’s diet,) well-conditioned, in-shape people eat. And they actually eat a lot.

The difference between fit eaters and fat eaters, is that highly fit people eat differently — they tend to eat more whole, unprocessed foods; have higher lean protein intake; consume the bulk of their carbohydrates in the form of complex carbs like whole grains, vegetables and whole fruit; and avoid the “fat free food” trap. They also tend to eat more frequently (as many as six to seven meals a day), but make those meals smaller. 

The result is that they have more stable blood sugar, more consistent energy levels, and are less prone to gaining body fat because they rarely eat more calor ies in any given meal than their body can utilize.


Healthy Habit #2: They Move

People who seem to be perpetually in good shape not only eat frequently, but they move a lot. This seems elementary, but in a sedentary society, we are moving less than ever before.

Highly fit people don’t shy away from physical activity in their daily lives, whether that is walking when they could have drove or taking the stairs when the elevator would have been more convenient. If we walked more, and drove less, we wouldn’t have to spend as much time on the treadmill at the gym. Yet our daily lives are often arranged in such a way to discourage physical activity.

Highly fit people consciously go out of their way to find opportunities to move. Whether that is parking a greater distance away from the shopping mall, taking the stairs at work, or even picking up their pace when walking from meeting-to-meeting, you’l l always notice that fit people seem to be on the move.

They also find ways to get exercise that doesn’t always require spending time at the gym. Whether that’s recreational sports, walking the dog, swimming, running, yoga, pilates or even stretching at their desks, they understand that staying in-shape is a lifestyle, not just a “kick” you go on.

Healthy Habit #3: They Make the Time for Exercise

“I don’t have time for exercise” isn’t something you’ll hear from a highly fit person. Everyone is busy and everyone has career, family and community obligations. But highly fit people make time for exercise.

Indeed, they often hold their exercise time sacred and will always figure out a way to meet their other commitments, while still meeting their health, diet and fitness needs. The truth is that most people have far more time available in their day then they think. T hey spend time watching tv, playing video games, surfing the Internet, going to the movies or even sleeping an extra hour or two. 

Exercise doesn’t require that much time. In general, less than 60 minutes a day. Most people easily have that time available to them, they just choose to use it differently. Highly fit people, on the other hand, make exercise a priority. They make a choice to watch an hour less of TV in the evening in order to take care of their body and health. And with all of the studies that show the tremendous benefits to regular exercise, it’s clear that more people should follow their lead and make it a priority as well.

Sign for your FREE ‘Jump-Start Your Body’ Workout and Nutrition program or request your complimentary fitness consultation in Northern New Jersey athttp://www.beyondfitnesssolutions.com/.


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How to Give Up Diet Coke and Lose Up to 10 Pounds in 2 Weeks

A new discovery from one of the world's most popular nutritionists, Isabel De Los Rios, suggested that "Giving up sugar and artificial sweeteners may be difficult, especially if you are accustomed to everything having such a sweet taste. Believe it or not, I have had clients give up Diet Coke and lose up to 10 lbs in 2 weeks with the DSP!"

If you are addicted to sweet drinks or diet sodas, try this 'Tea Juice' and you will see that weaning yourself off sugar or sweeteners will be much easier.

Tea Juice
-5-6 bags of any non-caffeine he.rbal tea of your choice (green tea, peach tea, berry tea, orange zinger, lemon, etc.)
-3 quarts water-Stevia powder or liquid to taste

Boil tea bags in a large pot. Add 1-2 full teaspoons of stevia while still hot (You may add more or less, based on desired sweetness) Let tea cool and then transfer to the refrigerator in Ice Tea pitchers or individual size bottles."

Remember the #1 fact about fat loss is that diet is more important than exercise, particularly when you have a lot of weight to lose.

Check out the #1 most honest and natural diet and nutrition program on the internet by Isabel De Los Rios.

Click Here!

Check out DSP.

3 Motivation Boosters

The truth about weight loss is that anyone can lose weight. The truth behind the truth is that how long one can sustain the weight loss and keep it off.

The real-person testimonials in product and program advertisements are indeed powerful and inspiring. However, most show only the before and after pictures. They rarely show what happens to the subject or model after 3 or 5 years. In addition, read the fine prints at the bottom. It typically reads,"xxxx's results are not typical." What a bummer!

This is the time frame for long-term adherence of a successul weight management program including healthy lifestyle change, regular strength training and cardio exercise, and proper nutrition plan.

Many people are so fired up after New Year that could actually serve them no good. They start strong and begin to wane after a few weeks. It is how strong you finish it that matters.

Here are 3 motivation boosters that will help you put things in perspective when you're stuck.

1. Be realistic. Dreaming about the body of your dreams is exciting. Dreaming without a realistic plan is fantasy. Compare only to yourself, not the celebrities or models.

2. Shift your focus. Women, in particularly, are constantly on the diet. It's the most guarded open secret in the company cafeteria. Foods and dieting cracks are the gossips of the queen. Divert your attention in foods for losing weight to the good cause of staying healthy for youself and for your family.

3. Treat yourself. Allow your favorite treats in small portion so that you don't feel deprived. Otherwise, you may binge whenever you get a chance.


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3 Keys to Muscle Up!

There are tons of books, programs, gurus out in the universe teaching you how-to's, what-to's and all the Not's.

In fact, they are probably all good. Like I say all the time, "Everything works. But nothing works ever."

Another problem for people not getting results is that they want is they don't stick with the program - so called "program hopping." Change is good. But changing too much too often without strucutre and planning could be defeating your own body.

If I can condense the 1001 or more tips out there into just 3 strategies to help you muscle up, they are:

#1 Eat your food according to your goal.
We all know that nutrition is #1 key to build muscle and lose weight. Follow the law of caloric balance before dialing in the nitty-gritty of nutrient contents, portion and ratio.

Simply put,

Weight = Quantity
Health = Quality

Take note, it means you can eat pizza and still lose weight if you create a calorie deficit. It may not be healthy or balanced if you eat only pizza all day.

Conversely, although it's less likely, you can eat salad and fruit and still gain weight if you have a calorie surplus.

Learn how to eat healthy in economic recession. >>

#2 Train consistently but change up periodically.
New Year's resolutions for health and fitness start to fade away after February. I can tell by the traffic in the gym. Change takes time. People shouldn't look at weight loss or gaining muscle as an one-time event. It is a process. It should be an integrated part of your whole life compass. Health and fitness is fountain of your life.

Plan your workouts ahead. Pencil down your workouts as you would do in your business. Set up an alarm, a reminder. Log your workout routine. Review your progress every 4 to 6 weeks. Change up the routine according to your goal.

Learn how to change up your training routine. >>

#3 Have enough rest and sleep to recover from your workouts and stresses.
Your body and mind need to rest and recover the stresses from various sources. Sometimes, your muscles recover from prior workout, but your mind doesn't. Your central nervous system could still be stressed or your energy level is down.

Some people wing it and still go to do some "half-xxx" workouts half-heartedly. It could stress their body and mind even more. It would potentially lead to overtraining. You may see diminishing performance and results.

Learn how to avoid overtraininig to improve performance and prevent injuries. >>

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How to Eat Healthy in Economic Slowdown

The global economy and stock market has been down, down and down more .....!!!

Many people start to get sick from changing weather and faltering retirement fund. Your immune system is weakened from worries and stresses. You will pay for it later. But you can invest in your health NOW! The short-term and long-term returns are guaranteed!!

A strong immune system is one of your best defenses against infections from bacteria and viruses. And, a healthy immune response helps protect against other health problems such as arthritis and certain types of cancer. Good nutrition is essential to maintaining the immune system’s ability to function at optimal levels.

Follow the advices from the American Dietic Association. You can eat your way to better health and out of this economic slowdown and market meltdown. You'll be prepared when the conditions turn better.

1. Start your day with a healthy breakfast. Total nutrient intake for the day is usually higher for children and adults who eat breakfast. A breakfast of whole grain cereal, milk and 100 percent orange juice can provide 100 percent of the vitamin C, 33 percent of the calcium and a good supply of folate and other nutrients for a day.

2. Swap whole grains for refined grains. Simply changing to whole grain alternatives adds more nutrient-rich foods to your diet. Whole grain breads, brown rice and whole grain cereal can help enhance fiber intake while providing protective antioxidants. Be sure to check the ingredients label to make sure a food contains whole grain. Snacking on whole wheat crackers or popcorn is a quick way to get the nutritional benefits of whole grains.

3. Trouble-free veggies: Grab a bag of pre-washed salad greens and a variety of pre-cut veggies for a quick, nutrient-rich salad. Toss chopped, steamed or sautéed vegetables with your favorite pasta or on top of pizza to add more nutrition to your favorite meals. Color your plate with a variety of vegetables—red, orange, green, and yellow—to get key vitamins and minerals such as potassium.

4. Choose fresh, whole fruit. Opt for fresh fruit as a convenient on-the-go snack or a naturally sweet dessert. Smoothies are another easy way to add more fresh fruit to your diet. Just whip up some fresh or frozen fruit, low-fat yogurt, fat-free milk, and orange juice in a blender for a cool, refreshing drink that’s great tasting and packed with nutrients.

5. Sneak in some beans. Whether they’re pinto, kidney, black, or navy beans—even chickpeas— all beans provide fiber, folate, and flavonoids which are important to maintaining overall health. Try them in salads, soups, burritos, mixed with rice or pasta, or just plain baked.

For a lifetime of better health:

• Choose more nutrient-rich foods such as fruits, vegetables and whole grains
• Maintain a healthy weight
• Be physically active
• Minimize stress
• Get plenty of sleep

>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

So Are You Empowered?

The Number One challenge to health and fitness success is consistency and program compliance.

In an earlier article, I have covered the topic as to how to stay motivated in your fitness program.

You can get the world's best trainer and nutritionist to get you started in the lifelong journey of health and fitness. But you need more than just trainer, nutritionist or exercise program for long term success.

The question is not how well you start but how strong you can stay on after a year and ultimately your own long-term health and well-being.

No matter how great a program is, you still have to do it by yourself. Many people drop out of their exercise and diet program as soon as their trainers are gone and nobody is watching them. These are "external" motivations. You have to be able to "internalize" them to become "intrinsic" motivations inside yourself. The intrinsic motivations become part of you until you don't feel and need them. They turn into habits - that you don't need someone or external rewards to "motivate" you. You're automatically programmed to do it subconsciously. It's this high level of self-discipline, commitment and healthy habit that play the most important role in exercise and diet program compliance.

The model for stages of behavioral change is well known and has been applied to exercise and fat loss study.

The stage of behavioral change goes from (1) precontemplation, (2) contemplation, (3) preparation, (4) action, to finally, (4) maintenance. In the table, it summarizes the definition of each stage, some common issues, barriers and concerns that people experience as they move from a sedentary to an active lifestyle.

The progression of healthy behavioral changes is likely not to be linear. You'll bump into some obstacles along the way to set you backward. Remember, be clear in your big goal. It helps put you in the correct long-term perspective.

Ask yourself why exercise is important, why eating healthy is important, why staying physically active is important? What do you want to achieve in your life goals? And why?

By answering these questions, it helps you increase your awareness of the importance of a more active lifestyle and increase your confidence that being more active is possible. You're able to incorporate physical activities into your life that you enjoy doing on a regular basis.

When you're doing something that you enjoy doing without being forced to do, you don't need external motivation. You're doing it for the sheer pleasure of doing. You'll feel empowered because you're in charge. You won't feel bored.

So are you empowered?

Learn top 20 ways to stick to your workout. >>

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alli Is Not a Wonder OTC Diet Drug

Xenical (Orlistat) will become the first over-the-counter diet pill in the United States.

Sounds good for millions of obese and overweight people?

With so many false claims, overpromises, litigations, fines and accidental deaths, shouldn't people already learn to stop looking for the magical diet pills?

Xenical has previously only been a prescription drug approved by the FDA for weight loss. The drug works by blunting fat absorption by blocking the digestive enzyme lipase. The over-the-counter version of the diet drug is marketed under the name "alli."

Alli does something totally different. It prevents some of the fat you eat from being absorbed by simply passing through your digestive system.

There are potentially uncomfortable and even embarrassing gastro-intestinal side effects: oily discharge, leaking, urgency, flatulence, oily spotting, liquid stools, incontinence, etc.

Like many other over-promising weight-loss diet pills, they all have potential health risks and nasty side effects .

Herald-Leader Columnist Cheryl Truman criticized the first over-the-counter weight loss drug and shared her journey to losing 74 pounds by adopting healhty eating habits and exercising regularly.

Read her inspiring story here. >>

Orlistat (under the name "alli") is not a wonder diet drug. It didn't promise big weight loss. The manufacturer still recommends doing exercise to go with the drug. Well, if you exercise regularly and eat right, then you don't need that drug.

The take-away message is that so many people have lost weight (fat) successfully without taking any wonder diet drugs or weight loss pills. More importantly, they start to live an active, healthy lifestyle. They achieve their goals by taking care of their body and mind. "Weight loss" is no longer on the back of their heads. They learn to live an enriched and inspired life to the fullest.

Weight "loss" is a negative word and mindset that would make people's lifestyle in a downward spiral vicious cycle. It's a near-sighted short-term fix to your fundamental long-term healthy lifestyle changes. It won't last long. I'm sure you at least know someone who has been in "yo-yo" cycle of weight gain and loss for sometime, a few years or even a good part of his or her life.

The right mindset is to unleash the full potential of your lifestyle and gain your energy to succeed in every area of your life. You want to "gain" leanness, look good and feel better. That is the secret to permanent weight loss. Exercise and diet are two of the best actions, tools or methods to achieve your bigger lifestyle goal. Exercise and diet by themselves are not the goals.

Fat loss is simple, but not easy!

A good starting point is to following the Ten Commandments of Successful Exercise and Weight Management Programs and learn to live a high-energy performance lifestyle!

Fat Loss Expert Reveals His 10 Top Lists of Foods That Burn Fat

Nutrition is the most important part in any muscle building, fat loss or sports training program.

You can train as long and as hard as you can. If you don't have proper nutrition and healthy eating habits to help you recover from the training load, you won't succeed in any goal or program. A car cannot run on empty gas tank.

Admittedly, we at least have to eat to live.

The #1 fat loss expert and top natural bodybuilder Tom Venuto recently reveals his top 10 lists of foods that burn fat.

Click here to learn more what Tom Venuto eats to achieve his amazing muscular body.

Tom's top 10 lists of starchy carbs, vegetables, fruits, lean proteins are in the following.

Tom's Top 10 Starchy Carb and Grains
1. Oatmeal (old fashioned)
2. Yams (almost same as sweet potatoes)
3. brown rice (love basmati, a long grain aromatic rice)
4. Sweet potatoes
5. Multi grain hot cereal (mix or barley, oats, rye titricale and a few others)
6. White potatoes (glycemic index be damned!)
7. 100% whole wheat bread (not on competition diets)
8. 100% whole wheat pasta (not on competition diets)
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal

Tom's Top 10 Vegetables
1. broccoli
2. asparagus
3. spinach
4. salad greens
5. tomatoes
6. peppers (green and red)
7. onions
8. mushrooms
9. cucumbers
10. Zucchini

Tom's Top 10 Fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Tom's Top 10 Lean Proteins
1. Egg whites
2. Whey protein (protein powder supplement)
3. Chicken Breast
4. Salmon
5. Turkey Breast
6. Top round steak
7. Flank Steak
8. Orange Roughy Fish
9. Bison/Buffalo
10. Cod Fish

You may or may not like all these foods. You should choose healthy foods that you enjoy eating. There is a wide variety of healthy choices in addition to Tom's favorites.

Click here to find out more world's healthiest foods.

Contrary to most people's impression, the healthiest foods are in fact familiar whole foods, nutrient dense, readily available and affordable. And they taste good!

Diet Pill Makers Got Busted

Millions of Americans make New Year's Resolutions every year. Once again, improving their health and fitness in always on top of their lists. Within this category, weight loss is the number one resolution.

Some people seek special diets, magic pills, crack soups, pre-packaged meals, support group or medical procedures. Keep in mind that diet pills have a long dubious history. Some others follow the most logical approach by combining healthy lifestyle changes, consistent strength and cardiovascular exercises, and healthy eating habits. The latter approach is the one that I advocate to the public and my clients. The weight-loss results may come a little slower than the quick fixes. But the fat loss will be more gradual and healthy. You're more likely to keep it off for the long run.

In an earlier blog, I blasted Dr. Phil's Diet Pill lawsuit settlement. I guess this message didn't get to raise the public awareness about weight-loss diet pills. Several well-known diet pill companies were fined by the Federal Trade Commission (FTC) by making false claims and misleading the consumers for several diet pills. Click here for details.

The marketers didn't have enough scientific evidence to back up their claims. In fact they had a study that said those who took a placebo actually lost more weight than those taking the pill! “They not only didn’t have studies to support the claim, they actually had a study that went the other way.” said the FTC Chairman Deborah Platt Majoras.

Informercials and celebrity endorsements seem to be tempting and convincing. “Testimonials from individuals are not a substitute for science,” Majoras said. “And that’s what Americans need to understand.”