5 Fat Burning Diet Tips To Take Now

5 Fat Burning Diet Tips
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Want to be leaner?

Good deal... here's 5 tips that will help you burn fat...

TIP 1 "Ditch The Starch"

Starches, such as rice, potatoes, some veggies, oats, etc. are
often considered "health foods."

While they can be healthy, they can also pack on stomach bodyfat
like crazy if you overdo them.

As you may know, my "Every Other Day Diet" System (EODD) actually
encourages you to eat starches and even sweets several days a week
to get rid of excess weight:

My Food-Friendly Dietplan <-- click.

( Some of you may see a survey here on how best to help with your
fat burning diet goals. )

Well... how does THAT work?

Simple: Timing is everything.

And we take a "weekly" approach to foods rather than a daily approach. This keeps your metabolism guessing. If your body cannot figure out what you're up to, fat burning is that much more powerful. And you can get by with eating starches... at least a specific times on specific days.

But if you're not going to do Every Other Day Diet, then you'll have to wing it.
And the best way to wing it is to simply cut starches out entirely
for 4-8 weeks. Then slowly add them back a few days per week.

This is no where near as effective (or as fun) as the Every Other Day Diet method,
but it will get you pointed in the right direction.

TIP 2 "Can The Sodas"

This one is really hard for me. I've been hooked on diet-soda on and off for years. When I go to get into top shape (like I am now) I have to get rid of the diet-sodas... yes, DIET-sodas. Need I say "real" sodas too? They are loaded with sugar.

Why diet-sodas? A recent study revealed that people who drank diet-sodas actually increased bodyfat when compared to those who drank sugar-sodas. What the... ??

Yep. Your body cannot be fooled by aspartame and chemicals. Sorry, but that's the truth.

Here's a personal story: When I cut out the diet-sodas my bodyfat drops like a rock in a pond of clear water.

And that's what you need to be drinking: A quart of pure water per 50 lbs of bodyweight a day.

I mix it with lemon and a bit of Stevia (an herbal sweetener) and make lemonade. It's wonderful!

TIP 3 "Stay Hungry"

Arnold's first movie was "Stay Hungry" (well, after "Pumping Iron" that is). You cannot rest on your butt and stay hungry. You cannot think you've "arrived" and stay hungry.

It takes a special person to be hungry... and an even greater one to stay that way.

I want you to stay hungry in two ways: In how you workout and literally... stay a bit hungry before you go to bed. Not "starving"... just a bit hungry.

For your workouts, I have a great solution. If you pick up EODD you'll get a limited shot at "7 Minute Body"... my combination of "7 Minute Muscle" and "The 7 Minute In-Home Workout" in one book...and for more than half off... but that's a very limited deal. Gotta have Every Other Day Diet... you'll need them both...

My Food-Friendly Dietplan <-- click.

( Some of you may see a survey here on how best to help with your
fat burning goals. )

You see, progression -- "forced" progression -- is the best way to stay hungry. 7 Minute Body forces you to progress without thinking about it. Progression is built into the System.

As far as staying hungry at night? Check with your doctor and if he/she okays it take 500mg of potassium and 1000mg of magnesium/calcium a few hours prior to bed. This helps with the hunger pangs. Also, keep hard-boiled eggs in the fridge. If you get really hungry, eat one with half the yolk (toss the other half.) It
keeps me full for an hour at least.

TIP 4 "Cardio Clarity"

Hours and hours of cardio a day is not the answer. However, you can do "light" cardio (i.e. brisk walking, or riding the bike at 60% of your max) just to burn off calories. That's okay... and personally I don't find it that boring if I'm watching a TV show. It does not interfere with my main fatloss exercise (weight training... YES!) and it burns off about 400 calories an hour.

What does work is early morning fasting cardio... but you only need 9-15 minutes. I explain the GXP Protocol (Modified) in the 7 Minute Body book, available only if you pick up Every Other Day Diet, and you can get it
at more than half off:

My Food-Friendly Dietplan <-- click.

( Some of you may see a survey here on how best to help with your
fat burning diet goals. )

TIP 5 "Get Raw At Night"

Raw veggies with your last meal and as a snack will really help your fat burning along. I started with red peppers because they're sweet. Now I eat virtually every veggie raw at night without thinking about it. Give this a shot. The fat loss is well worth it.

Yours in Fitness,

J O N B E N S O N

Cardio Workouts Do You Need To Do Cardio?

Today, I have an intriguing discussion about cardio training, which will hopefully get you thinking differently, and trying new things.

You may know I've been called the anti-cardio guy before, but this week I'm back posing the question to you... Do you really need cardio training to get lean and in great shape? By the way, you'll see in a minute that I'm not really "anti-cardio", just "anti traditional cardio".

Most fitness buffs, weekend warriors, or anyone trying to get in shape or lose body fat, consider it a "fact" that they need "cardio" exercise to accomplish these goals. They would never even question it. However, I'm not only questioning it, I'm going to refute it!

In fact, you may be surprised to know that some of the leanest and meanest people I know (men and women), NEVER do any type of normal or traditional cardio. And I've spent over 15 years working out in various gyms, and hanging out with athletes of all sorts, so I've seen it all. I will say that there can be a place for low-moderate level cardio for really overweight or deconditioned people, but even in those cases, there can be more effective methods.

Whenever someone comes up to me at the gym and asks me how much cardio they should do to lose more body fat, my answer is always... NONE!!! You should see the crazy looks I get...it's priceless!

But the fact is, just like the lean people I mentioned above that never do cardio, I personally haven't done what most people would consider "cardio" in years. Heck, I can't even remember the last time I "jogged" on the treadmill, or glided away on an elliptical, or pedaled away going nowhere on the stationary bike. Yet despite my lack of "cardio", I maintain single digit body fat percentages year round.

Don't get me wrong... Just because I say I don't do "cardio", doesn't mean that I don't work my butt off in the gym.

But what exactly is "cardio"? Most people would consider cardio to be exactly what I described above... pumping away mindlessly on a treadmill, riding a stationary bike, or coasting on an elliptical machine, while watching the TV screen at their state of the art gym.

This is what I call "traditional cardio". Hmmm, no wonder the majority of people get bored with their workouts and give up after a couple months without seeing results.

But if you look closer, "cardio" can be considered any type of exercise or activity that strengthens the cardiovascular system. I'm not going to get into anything technical like increasing your VO2 max or anything like that. To keep it simple, if it gets your heart pumping, and gets you huffin and puffin... it's cardio. I don't care if you're holding dumbbells or a barbell and everyone calls it a weight training exercise...it's still conditioning your heart.

Let's take a look at a couple examples. Take a barbell (or dumbbell, or kettlebell) clean & press for example, which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is usually seen as a manly exercise, it doesn't matter if you're not lifting 250 lbs; if 45 lbs is challenging to you, then you will still benefit just as much.

At first glance, most people think of the barbell C&P only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 10-15 reps on the C&P.

If you used a challenging enough weight, what you'll find is that your heart rate is probably up to about 80-90% of your recommended max, and you are huffing and puffing like you just ran a 100-meter sprint (which by the way, sprinting kicks the crap out of jogging any day if you want the easiest way to lose the flab fast).

Try the same thing for a set of 20 reps of one-arm snatches or swings with each arm with a dumbbell (2 of my specialty exercises in my Truth about Six Pack Abs manual), and tell me your legs aren't burning, heart racing, and you're gasping for breath. How about trying 5 minutes straight of rotating bodyweight squats, lunges, and pushups with very little rest between. Again, notice your heart pounding, sweat pouring off of you, and chest heaving for breaths!

Try and tell me you're not conditioning your heart with this style of training! Conventional thinking says that these are weight training or strength training exercises. However, they are fullfilling your cardio needs as well.

Not only do you save time, but you strengthen and condition almost every muscle in your entire body with these full body exercises if you do them with enough intensity...something that can't be said for that boring stationary bike ride or treadmill jaunt while reading or watching TV.

Seriously, if you can read or watch TV while doing any exercise, you're not concentrating enough on what you're doing, plus you're probably not working out hard enough to see any real results.

I challenge you to give the "traditional cardio" a rest for 6 weeks, and start training the way I explain in my internationally-selling Truth about Six pack Abs Program, and see how you start getting leaner, more defined, and your six pack starting to show through what used to be stubborn stomach fat deposits. What do you have to lose? If you don't like the program, you're covered by the guarantee... so you really have nothing to lose except that extra belly blubber that's been hanging around way too long!

For more info on Cardio workouts, fat loss and more go to How To Get That Six Pack Abs Look for more articles on exercise, diet and more

5 Rules Of Dieting To Lose Your Excess Fat

In order to flatten your stomach, firm and shape your whole body your diet must come first. Yes even before your workouts. Keep in mind all the workouts in the world will not get you the results you are after without paying attention to your diet.

When it comes down to it eating healthy is not really that tough. The problem is the word "diet" that word strikes fear into some people. Right off you think of sacrificing everything you like and always being hungry. It doesn't need to be that way.

Yes the junk food must go. But I am a firm believer in rewarding yourself once in awhile. With me it's Peanut M&M's. Don't think of it as a sacrifice. It is a new fat free and healthier you.

Personally, I eat 3 meals and 3 snacks per day, focusing on fruits
and vegetables, nuts, and protein (although a lot less protein than
I used to eat 7 or 8 years ago. I also eat fewer modified carbs than
I did even 2 years ago. More on that in a minute.

Listen, diet will play a huge part in helping you burn belly fat,
flatten your stomach, and get six pack abs. So it doesn't matter if
you are a beginner, intermediate, or advanced, here are FIVE
fantastic nutrition rules for your abs diet today.

1) Reduce your modified carbohyrate intake. You've heard of
processed carbs before, but I want to introduce you to modified
carbs.

This is my definition for anything that is not eaten in its original
form. So reduce breads, pasta, breakfast cereal, muffins, granola
bars, and of course, any other food in a bag or a box.

When I cut out modified carbs, I lost another 1% body fat, had more
mental energy, and did not feel sleepy after meals.

I say, "Stick to fruits, vegetables, and raw nuts for carbs."

2) Eliminate bad fats, increase good fats. Eating even 1 gram of
trans fats per day could harm your heart. One of the few supplements
I use is fish oil (that I like to call, "fish juice" - ewww!). Some
folks say fish oil helps burn fat, but I don't believe it...however,
it is great for heart health.

3) Eat more protein, but not an excessive amount. Bodybuilders
recommend 1 gram of protein per pound of bodyweight, BUT that is
TOO MUCH if you are overweight.

Women need about 100 grams of protein, men need about 150 grams,
unless a guy literally has over 200 pounds of lean mass. Not too
many guys do, however.

4) Add more fiber to your diet by eating more fruits, vegetables,
and raw nuts.

5) Stick to your nutrition plan 90% of the time using Dr. Berardi's
90% Compliance guidelines.

How does this work?

Well, let's say you are on a 2000 calorie per day diet. To hit 90%
compliance, that means 1800 calories must come from fruits, veggies,
nuts, and protein, leaving you 200 calories "to play with".

You can either have a 200 calorie treat each day, or save up 200
calories for 3-4 days straight and have a 600-800 calorie reward
meal every 3-4 days.

Make sense? Sounds simple. Just be consistent with those 5 rules.

Plan ahead to avoid all of the obstacles life likes to throw in
your way. And if you need help, just ask on the TT Member's forum.

If you want more help with this type of nutrition, including meal
plans for men and women, go to:

=> Your Diet Solution

It's time to get serious about not only getting rid of your excess body fat but your health. Eat this way if you are ready for maximum energy, vitality, and fat
burning.

Interval Training Add Kettlebell Training Turbocharged Fat Loss

Monday, September 7, 2009

Interval Training And Kettlebell Training Turbocharged Fat Loss

I have some really exciting news today. It is as they say a match made in heaven. Turbulence training and Kettlebell training together. If you read my posts you know I am a big believer in both Interval training (turbulence training and kettlebell training.

But what happens when you combine this revolutionary piece of fat burning exercise equipment with the world’s most powerful and popular home workout fat loss system – Turbulence Training?

The answer is rapid fat loss at any age using the Turbulence Training and Kettlebell training Revolution Workouts.

You’ll be able to workout ANYTIME, ANYWHERE with the NEW Turbulence Training Kettlebell training Revolution Fat Loss System in your favorite location wearing your favorite clothes while listening to your favorite workout tunes…and you’ll still get better results than any machine could ever give you - GUARANTEED.


As you know, Turbulence Training has been used by thousands of men and women through Craig Ballantyne’s website and online videos, plus millions of men and women who have read about Craig’s programs in Men’s Health, Men’s Fitness, Women’s Health, Oxygen, and even Prevention magazine.

Well now Craig Ballantyne and Chris Lopez have brought them both together. So without further babbling from me I'll let Craig take it from here.( and check out the video of Chris and Craig at the bottom of the page)


Why a Turbulence Training Kettlebell Training Workout?

I got this question a lot last week, 53 times to be exact, but folks want to know...

"Why are you putting together a Turbulence Training and Kettlebell training workout program?"

And the answer is simple.

I just didn't like what was out there for my Turbulence Training members.

Every program seemed to be competing about how "hard-core" it couldbe...but I don't care how hard it is, I just want it to work and be appropriate for TT readers.

So all those other guys bragging about how their program will make"you sick" and "so sore you'll want to go to the hospital" can keep their programs.

Instead, I decided to certify the first Turbulence Trainer, Chris Lopez, and I went to him for Kettlebell Workouts because I know he has been using them for years with his clients.

So today, I want you to meet Chris Lopez, creator of the TurbulenceTraining Kettlebell Workout Revolution.

Check it out
=> Chris Lopez & the Kettlebell Workouts


And don't forget you'll be able to use his workouts in the 6th TT Transformation Contest that starts today!

Welcome to the Revolution,

Craig Ballantyne, CSCS, MS

PS - Can you believe Chris is younger than me and...

...already has 4 kids with a 5th on the way (his first boy!).

Find out why Kettlebells are so great for busy folks like you and him:

=> http://kettlebellworkouts.com/meetchrislopez



http://kettlebellworkouts.com/meetchrislopez

The 7 Minute Muscle Man Video

Michael Jackson Lies! (Wild Video..

Lies and more lies.

I'm sad to see the media jumping on the dangerous bandwagon they have chosen to hitch their star to.

And the star that is suffering the most is not Michael Jackson:

It's you.

Let me explain.

When a celebrity passes away the world takes notice.

And the world of the media often grabs ahold of whatever they can to keep the buzz alive.

Early this week they grabbed something they shouldn't have...

... and fitness author Jon Benson responded.

He created what I feel is his best video yet to tell you all about it.

Go watch this --

<--- Video-here

The media pulled in some "expert" to suggest that Michael Jackson's untimely death may have been due to...

... ready?

"Working out too much at middle-age."

Oh, brother.

Watch this video and see the other lies as well...

... plus the truth.

Not from me... from the scientific community and from real facts.

Here's a hint:

Working out "more" intense, but "shorter" can save you from a heart attack when you're over 40.

And no matter your age it can take the stubborn bodyfat off.

Go see the truth:

Check Out The Video <--- Video-here

Thanks!

Jag252

Tom Venuto Talks About Low Body Fat Secrets

The Low Body Fat Secret Of Bodybuilders And Fitness Models

:: by Tom Venuto, NSCA-CPT, CSCS

Author of Burn The Fat - Feed The Muscle
www.burnthefat.com & BurnTheFatInnerCircle.com

The secret to getting super lean – I’m talking about being RIPPED, not just “average body fat” – is all about mastering the art of "peaking." Most people do not have a clue about what it takes to reach the type of low body fat levels that reveal ripped six-pack abs, muscle striations, vascularity and extreme muscular definition, so they go about it completely the wrong way.
Tom Venuto

Here’s a case in point: One of my newsletter subscribers recently sent me this question:

Tom, on your www.burnthefat.com website, you wrote:

‘Who better to model than bodybuilders and fitness competitors? No athletes in the world get as lean as quickly as bodybuilders and fitness competitors. The transformations they undergo in 12 weeks prior to competition would boggle your mind! Only ultra-endurance athletes come close in terms of low body fat levels, but endurance athletes like triathaletes and marathoners often get lean at the expense of chewing up all their muscle. Some of them are nothing but skin and bone.’

"There seems to be a contradiction unless I'm missing something. Why do bodybuilders and fitness competitors have to go through a 12 week 'transformation' prior to every event instead of staying 'lean and mean' all the time? If they practice the secrets exposed in your book, they should be staying in shape all the time instead of having to work at losing fat prior to every competitive event, correct?"

There is a logical explanation for why bodybuilders and other physique athletes (fitness and figure competitors), don’t remain completely ripped all year round, and it’s the very reason they are able to get so ripped on the day of a contest…

You can’t hold a peak forever or it’s not a "peak", right? What is the definition of a peak? It’s a high point surrounded by two lower points isn’t it?

Therefore, any shape you can stay in all year round is NOT your “peak” condition.

The intelligent approach to nutrition and training (which almost all bodybuilders and fitness/figure competitors use), is to train and diet in a seasonal or cyclical fashion and build up to a peak, then ease off to a maintenance or growth phase.

I am NOT talking about bulking up and getting fat and out of shape every year, then dieting it all off every year. What I’m talking about is going from good shape to great (peak) shape, then easing back off to good shape.... but never getting "out of shape." Makes a lot of sense, doesn’t it?

Here’s an example: I have no intentions whatsoever of walking around 365 days a year at 4% body fat like I appear in the photo on my website. Off-season, when I'm not competing, my body fat is usually between 8 – 10%. Mind you, that’s very lean and still single digit body fat.

I don't stray too far from competition shape, but I don't maintain contest shape all the time. It takes me 12-14 weeks or so to gradually drop from 9.5% to 3.5%-4.0% body fat to "peak" for competition with NO loss of lean body mass...using the same techniques I reveal in my e-book.

It would be almost impossible to maintain 4% body fat, and even if I could, why would I want to? For the few weeks prior to competition I’m so depleted, ripped, and even “drawn” in the face, that complete strangers walk up and offer to feed me.

Okay, so I’m just kidding about that, but let’s just say being “being ripped to shreds” isn’t a desirable condition to maintain because it takes such a monumental effort to stay there. It’s probably not even healthy to try forcing yourself to hold extreme low body fat. Unless you’re a natural “ectomorph” (skinny, fast metabolism body type), your body will fight you. Not only that, anabolic hormones may drop and sometimes your immune system is affected as well. It’s just not “normal” to walk around all the time with literally no subcutaneous body fat.

Instead of attempting to hold the peak, I cycle back into a less demanding off-season program and avoid creeping beyond 9.9% body fat. Some years I’ve stayed leaner - like 6-7%, (which takes effort), especially when I knew I would be photographed, but I don’t let my body fat go over 10%.

This practice isn’t just restricted to bodybuilders. Athletes in all sports use periodization to build themselves up to their best shape for competition. Is a pro football player in the same condition in March-April as he is in August-September? Not a chance. Many show up fat and out of shape (relatively speaking) for training camp, others just need fine tuning, but none are in peak form... that’s why they have training camp!!!

There’s another reason you wouldn’t want to maintain a “ripped to shreds” physique all year round – you’d have to be dieting (calorie restricted) all the time. And this is one of the reasons that 95% of people can’t lose weight and keep it off --they are CHRONIC dieters... always on some type of diet. Know anyone like that?

You can’t stay on restricted low calories indefinitely. Sooner or later your metabolism slows down and you plateau as your body adapts to the chronically lowered food intake. But if you diet for fat loss and push incredibly hard for 3 months, then ease off for a while and eat a little more (healthy food, not "pigging out"), your metabolic rate is re-stimulated. In a few weeks or months, you can return to another fat loss phase and reach an even lower body fat level, until you finally reach the point that’s your happy maintenance level for life – a level that is healthy and realistic – as well as visually appealing.

Bodybuilders have discovered a methodology for losing fat that’s so effective, it puts them in complete control of their body composition. They’ve mastered this area of their lives and will never have to worry about it again. If they ever “slip” and fall off the wagon like all humans do at times … no problem! They know how to get back into shape fast.

Bodybuilders have the tools and knowledge to hold a low body fat all year round (such as 9% for men, or about 15% for women), and then at a whim, to reach a temporary “peak” of extremely low body fat for the purpose of competition. Maybe most important of all, they have the power and control to slowly ease back from peak shape into maintenance, and not balloon up and yo-yo like most conventional dieters!

What if you had the power to stay lean all year round, and then get super lean when summer rolled around, or when you took your vacation to the Caribbean, or when your wedding date was coming up? Wouldn’t you like to be in control of your body like that? Isn’t that the same thing that bodybuilders and fitness/figure competitors do, only on a more practical, real-world level?

So even if you have no competitive aspirations whatsoever, don’t you agree that there’s something of value everyone could learn from physique athletes? Don’t model yourself after the huge crowd of losers who gobble diet pills, buy exercise gimmicks and suffer through starvation diets like automatons, only to gain back everything they lost! Instead, learn from the leanest athletes on Earth - natural bodybuilders and fitness competitors…

These physique athletes get as ripped as they want to be, exactly when they want to, simply by manipulating their diets in a cyclical fashion between pre-contest "cutting" programs and off season "maintenance" or "muscle growth" programs. Even if you have no desire to ever compete, try this seasonal “peaking” approach yourself and you’ll see that it can work as well for you as it does for elite bodybuilders.

If you’re interested in learning even more secrets of bodybuilders and fitness models, visit the Burn The Fat website at: www.BurnTheFat.com


About the Author:


Tom Venuto
Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT) and a certified strength & conditioning specialist (CSCS).

Tom is the author of the #1 best-selling e-book, "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using the secrets of the world's best bodybuilders and fitness models.

You can read about Burn The Fat here:

www.burnthefat.com

Healthy Eating On A Budget

Healthy Eating On A Budget


Contrary to popular belief, healthy eating does not have to inflict damage to your wallet. In challenging economic times, many people tend to go for the “cheapest” food options and sometimes these options are far from healthy.


Just recently my husband and I put ourselves on a serious “budget” and of course this meant a “food budget” as well.

Below are the simple steps we took to continue to live our healthy lifestyle while saving a few dollars in the process.

1. We drastically cut out eating out. It’s shocking to discover how much you are really spending by buying a quick pizza and ordering quick take out every once in a while. What we often don’t realize is that every once in a while is much more often than we think. We are now cooking at home a lot more and discovering quick, easy and delicious recipes that cost very little when made at home. Now we are no chefs by any means but it’s amazing what you can put together in 20 minutes or less by just getting a bit creative and seeking out new recipes.

2. My husband is now packing his lunch. Truth be told, I pack it for him. I often take leftovers from the night before and put them together in a salad or a sandwich. He was spending an average of $7-$10 each day on lunch and taking his lunch instead will save us over $280 a month.

3. Bargain shop. I have become a master of seeking out the sale. I know which grocery stores will put their fruits and vegetables on sale and where I can get the best bargains. If the weather permits, I always go to the local farmers markets to get fresh fruit and veggies. Not only will you save a ton of money at a farmers market, the produce is fresh and delicious.

4. We have learned to love and embrace leftovers. It is amazing what you can do with leftovers once you get a bit creative. Don’t let food go to waste. Use leftovers from the night before for lunch or re-heat for dinner.

5. Cut out the expensive junk food. It’s shocking how expensive cereal, crackers and packaged snacks are. You can get 10x’s more for your money and value by buying plain oatmeal, making your own bread, and snacking on fresh fruit.

Healthy eating does not have to break the bank. Find good deals, learn to embrace cooking and discover the power of the leftover and you will be well on your way to a healthy, cost effective eating plan.

Get started on your own Fat Loss and Healthy eating plan right away with these Simple and Healthy Meal Plans.