”"

Sunday, October 31, 2010

a trick to prevent hangovers

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I was at a Halloween party last night with some friends having a few drinks, and the topic of hangovers came up (along with a few laughs about the movie, The Hangover).  Now personally, I never really get hangovers, even if I have a few too many, so I haven't tried this myself... 

but 2 of my friends specifically said that they used to get hangovers after a night of drinking, but now they take something called VGF25+ (a whole foods based vitamin, which the name stands for 25 veggies, greens, and fruits) and this somehow prevents the hangover, they believe. 

They told me that what they do is take one of the VGF25+ caps before they go to bed with some water after a night of drinking, and they haven't had a hangover since they've been doing this.  Again, I haven't tried this myself, but you can grab some VGF25+ here and try it as a hangover preventative for yourself.

Also, if you missed it a couple weeks ago, I published an article about the whole topic of drinking and some specific tips to balance this aspect of your life and stay lean if you choose to partake in some social drinking.  A lot of people struggle with packing on lbs from alcohol, but I also know that most people don't want to fully give up social drinking altogether.

So I give 7 specific tips in this article below about how to prevent packing on the blubber and still enjoy a little bit of social drinking in moderation.

7 Tips to Stay Lean and Still Enjoy Social Drinking


Feel free to fwd this newsletter to your friends if you enjoyed this article.


Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com

http://www.AvalancheSkiTraining.com




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Friday, October 29, 2010

Why excess abdominal fat is more deadly than you think

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Hi, it's Mike from http://TruthAboutAbs.com with another Lean-Body Secrets Ezine.

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.

The only solution to consistently lose your abdominal fat and keep it off for good is to combine a sound strategic nutritious diet full of unprocessed natural foods with a properly designed exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution... all of the nutritional strategies, as well and training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.

Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS. A lot of people have emailed me with questions about whether they need any special equipment, if they're too old or too young for this program, etc. I've made a page that should answer all of your questions...

http://www.truthaboutabs.com/abdominal-fat-loss-program-questions.html

Also, I think you'll want to see some of the reader reviews from people that are using the system and getting killer results...

http://www.truthaboutabs.com/testimonials.html

Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at...

http://www.TruthAboutAbs.com/

Train hard, eat right, and enjoy life!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - TruthAboutAbs.com & http://BusyManFitness.com

PS - please feel free to forward this email on to any friends, family, or colleagues that you think would enjoy today's topic.

Other recommended resources:

http://BeyondCardioWorkouts.com

http://SexyButtExercises.com

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Thursday, October 28, 2010

The saturated fat hoax (important article)

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The article I have to share with you today is probably the most important article I've ever read about nutrition... you'll see why in a minute.

Before I get to that article, my friend and colleague Joel Marion just showed me the results of a 25-day Transformation Contest that he had a couple months ago for the "XtremeFatLossDiet" Program.

I was blown away by some of the results that some of these people got in only 25 days!  Wait til you see how much they changed their physiques...

First off, we have to congratulate these people for having the drive and determination to take action on this 25-day Contest, and actually change their body.  Very impressive!  They deserve their prizes as well as their new bodies!

Check out their results here:

The 25-Day XtremeFatLossDiet Transformation Winners


And now for today's article:

This is probably THE most important article I've ever read in the nutrition field.  It will go against everything you've been led to believe in the mainstream media, and also the propaganda that you've been fed by some giants in the food industry.

Read it very carefully, and I promise you will come away with a whole new outlook on nutrition. It's written by a PhD in Nutritional Biochemistry and it's a wealth of information...

The Dietary Fat Hoax


Enjoy!   If you liked todays article, feel free to fwd this email on to any of your friends, family, or co-workers that would enjoy it.

I'll be back soon with more Lean-Body Secrets.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com  & http://busymanfitness.com/
http://www.avalancheskitraining.com/


PS - This is a great new whey protein that I found recently that is made from 100% RAW grass-fed whey.  This is VERY rare in the whey protein industry as most whey proteins are made from unhealthy grain-fed confinement cows.

Instead this raw grass-fed whey protein comes from cows that ate 100% grass and other forage and spent their days outdoors instead of in confinement feedlots.  Check out the nutritional benefits!

 



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Wednesday, October 27, 2010

2 unique substances to SLOW aging:

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This is an interesting article below about a unique protein in your body as well as an enzyme in your body that can help to SLOW down aging.

Read about telomeres and telomerases inside your body and how you can maximize the anti-aging effect of these.

Want to keep looking and feeling young? Read how below...

http://natural.getprograde.com/special-fat.html


Also for today...

If you missed this notice yesterday, make sure to take advantage of the complimentary back-pain book (The 7-Day Back-Pain Cure) that one of my trusted colleagues, Jesse Cannone, is giving away right now...

All you pay is a small S&H fee, and a portion of that even goes to your choice of 2 charities... check it out:

http://tinyurl.com/7day-backpain-special


If you liked today's article, feel free to pass this email on to your friends.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
http://www.AvalancheSkiTraining.com


PS -- An article you may have missed recently:

2 Common foods that might be making you sick?

http://www.truthaboutabs.com/2-foods-beware-weight-gain.html


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Tuesday, October 26, 2010

Do you really need cardio?

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Welcome back to another edition of Lean Body Fitness Secrets Ezine.

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 the Truth about Six Pack Abs Program, go to...

http://www.truthaboutabs.com/abdominal-fat-loss-program-questions.html

Until next issue of Lean-Body Fitness Secrets...

Stay Lean,

Mike Geary
Fitness/Lifestyle Coach
Certified Nutrition Specialist
Certified Personal Trainer (CPT)
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com


PS - if you liked todays article, feel free to fwd this email on to any of your friends, family, or co-workers that would enjoy it.

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Monday, October 25, 2010

What to NEVER eat after you workout

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I just got done reading an interesting report about pre-workout and post-workout meals.  I think this is an important read to make sure you're maximizing the benefits of your workouts and not sabotaging some of your results by eating the WRONG things after you workout.

The report was written by a PhD and registered Dietician, one of my friends that works as a researcher with Prograde Nutrition. Just plug in your email at this page below and they'll email you the report to you at NO charge.

What to NEVER Eat After You Workout


2nd Update for today (if you've ever had back pain)

If you missed this previously, you still have a chance to take advantage of this FREE 7-Day Back-Pain Cure book...

This is a physical book, not an ebook, so there is a small shipping fee, but the good news is that a portion of your shipping fee actually goes to your choice of 2 charities... Habitat for Humanity or Kiva.

If you've had back pain, I highly recommend reading this book.


3rd Update for today:

This was an article that was quite popular a few weeks back with my readers... make sure to take a read if you missed it:

3 Foods You Should STOP Eating (if you want to be lean)

I'll be back soon with more Lean-Body Secrets.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com  & http://BusyManFitness.com


PS - for SKIERS only:

Make sure to grab my program to get "legs of steel" for the upcoming ski season... we just got 6 inches of snow here in Vail today and I'm getting pumped to start hitting the slopes!  Get your legs ready to rock for the season here:

http://www.AvalancheSkiTraining.com

 

 


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89701 Nevada, United States

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Saturday, October 23, 2010

Does this common substance make you fat?

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Hey there, it's Mike again from TruthAboutAbs.com & BusyManFitness.com with your latest Lean-Body Secrets Ezine.

I wanted to talk about artificial sweeteners today because I've noticed that there's a lot of confusion and misconceptions revolving around these non-caloric sweeteners. Artificial sweeteners and the huge list of products sweetened with them are marketed to you relentlessly as "healthy foods" or "healthier" than sugar or corn syrup sweetened products. But are they really?

Just to clarify, some of the most popular artificial sweeteners on the market today are:

Splenda (sucralose)
Aspartame
Saccharine
Acesulfame Potassium (aka - acesulfame K)

These artificial sweeteners are used in abundance in almost every "diet" drink, "lite" yogurts, puddings, and ice creams, most "low-carb" products, and almost all "reduced-sugar" products. Heck, even most protein powders are loaded with artificial sweeteners too (just look on the ingredients and you'll usually see one or more of them).

Splenda is probably one of the worst offenders of claiming to be "healthy" as they say that it's made from real sugar. Don't be fooled! It's still an artificial substance. What they don't tell you is that Splenda is actually a chemically modified substance where chlorine is added to the chemical structure, making it more similar to a chlorinated pesticide than something we should be eating or drinking.

The truth is that artificial sweeteners are not even close to being healthy, and as you'll discover in a minute, can easily be just as bad for you, if not worse, than sugar or corn syrup. Most people think that they are doing something good for themselves by choosing the "diet" drinks or "lite" yogurts compared to the sugar-laden versions, but the problem is that you're exposing yourself to a whole new set of problems with the artificially sweetened drinks and foods.

I know you're probably frustrated by all of the contradicting messages you hear each day about which foods are good for you and which are bad. I'm sure just today you probably saw some clever ad or commercial somewhere screaming health benefits for a food product that is loaded with artificial sweeteners. Don't worry.

Just stick with me and I'll get past the marketing hype for you and decipher the truth. I'll also give you some ideas for great alternatives to artificial sweeteners as well as alternatives to sugar or corn syrup sweeteners.

The fact is, artificial sweeteners vs. sugar or corn syrup is really just a battle between two evils. Which evil is worse?

I'm sure you already know the problems with sugar or high fructose corn syrup sweetened products. The excess empty calories, blood sugar spike, and resulting insulin surge this creates in your body not only promotes fat gain, but also stimulates your appetite further, making things even worse.

On the other hand, artificial sweeteners save you calories, but there's growing evidence that they can increase your appetite for sweets and other carbohydrates causing you to eat more later in the day anyway. Therefore, you don't really save any calories at all. Also, studies have shown that artificial sweeteners can stimulate high insulin levels in your body too, which again can promote fat storage.

All of the 4 artificial sweeteners listed above are nasty chemicals that the human body is simply not meant to ingest. However, most of us are ingesting a whole lot of these chemicals on a daily basis. Aside from the problems I touched on so far, other health issues that have been related to artificial sweeteners in scientific studies as well as observations are:

  • some have been linked to potential cancer risks
  • negative effects on the liver, kidneys, and other organs
  • stimulating cravings
  • gastrointestinal problems
  • developmental problems in children and fetuses
  • headaches
  • and too many more issues to list

Now some of the above potential health problems are definitely not proven as fact in studies. However, some of them have been shown in animal studies given high doses. Regardless of the fact that any real health problems for actual human use are not proven yet, I don't know about you, but I'd rather protect myself and steer clear of these possibly dangerous artificial chemicals.

Of course, despite all of the health issues potentially associated with artificial sweeteners, the companies that sell the products will continue to claim that they are fully safe and they have studies that prove that they are safe. The bottom line is that the body was not designed to deal with foreign substances like artificial sweeteners. Take my word on that one.

So what are your options for alternatives? Well, your best alternatives for sugar or corn syrup are either raw honey, organic maple syrup, or even a little-known high antioxidant syrup called sorghum syrup (common in the southern US). Even though these alternatives still have the same amount of calories as sugar or corn syrup... honey, organic maple syrup, and sorghum syrup actually provide some nutrients and antioxidants, so it's not just empty calories. Empty calories stimulate your appetite more because your body is lacking nutrients.

Now you're probably thinking that you'd like to still save on calories but avoid the nasty artificial sweeteners. Good news... You can!

You've probably seen me reference this natural sweetener in a lot of my recipes. It's called Stevia. I've been using it for years as an alternative sweetener when you still want to save a little on calories and sugar.

Stevia is not artificial like the other chemical sweeteners I mentioned above. Stevia is a natural non-caloric herb. It is a South American herb and when dried into a powder, has a sweetness about 200-300 times stronger than sugar.

One problem I've noticed with using Stevia is that the pure powder is a very powerful sweetener, so you can easily use too much. However, I've found some good Stevia products that use a bulking agent added so that you can measure out the stevia powder in direct comparison to measuring sugar.

I've yet to see any negative reports or health concerns regarding stevia and only positive potential health benefits. I definitely give Stevia my seal of approval. Do yourself a favor (and your family), and if you are currently an artificial sweetener junkie, please consider switching to stevia.

One of the best products I've found over the years is made by a company called Steviva. They have an excellent stevia product blended with another natural sweetener called erythritol. I suggest giving it a try! Just look for the "Steviva Blend". You can use it in your coffee or tea, to sweeten up plain yogurt, added to smoothies for extra sweetness, on cereals or oatmeal, in baking, or where ever else you might need a sweetener but want to reduce the sugar content.

If you want to grab some, here's the link:

http://www.steviva.com/cgi-bin/cp-app.pl?rrc=N&pg=store&affl=m231g

Well, that's it for today. I hope you enjoyed this important discussion. Feel free to forward this email to anybody you know that might be overdoing the artificial sweeteners.

If you received this email as a fwd and would like to sign up to receive these freee Lean-Body Secrets Ezine issues, go to http://www.truthaboutabs.com/FREENewsletter.html

Stay lean,

Mike Geary
Fitness/Lifestyle Coach
Certified Personal Trainer (CPT)
Certified Nutrition Specialist
Founder - http://truthaboutabs.com/ & http://busymanfitness.com/

 

Did you know you are likely missing some of these Lean-Body Secrets Newsletters?

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Irollie Marketing LLC
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89701 Nevada, United States

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Friday, October 22, 2010

Burns more calories than "yogging"

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===================================================


Based on all of the buzz going around this week about the brand-new 1000-Calorie Challenge (which yes, burns WAY more calories than "yogging" ever will), we put together a little interview below to help answer some of the questions about this program...


Mike:  There's been a lot of buzz going around lately regarding your 1,000 Calorie Challenge program, but can you give my readers a little more insight as to what the program entails?

Joel:  Sure thing.  The 1,000 Calorie Challenge is an 8-week rapid fat loss program that I truly to believe to be the most strategic, rapid fat loss progression system ever developed.

It's made up of two phases - Phase 1 which rapidly builds you up to doing 1,000 calorie workouts, and Phase 2 which are the actual 1,000 calorie sessions.

To further up the ante, we combine these workouts with three strategically placed 1,000 calorie diet days each week.  The result, as you can probably guess, is extremely rapid fat loss.

Mike:  During one of our previous conversations you mentioned that you combine the 1,000 calorie workouts with the 1,000 calorie diet days to achieve what you refer to as "The #1 Rule of Fat Loss".  Can you talk about that for a minute?

Joel:  Of course, and you're right.  The #1 rule of fat loss is that in order to lose fat fast, you absolutely MUST create a massive calorie deficit.  That is, you need to burn more calories than you consume...a LOT more.

Essentially, fat loss is a math game.  The more calories you have going out, the more fat you have coming off.

Mike:  What do you feel is the best way to achieve a calorie deficit?

Joel:  Well, there are a few ways, and it's BEST when you use all three, and that's exactly what the 1,000 calorie challenge does.

1.  Burn more calories
2.  Consume fewer calories
3.  Increase metabolism

We burn more calories through metabolically taxing resistance training, we consume fewer calories on strategically placed low-calorie diet days, and we increase metabolism through something call the "afterburn" effect.

Mike:  Can you talk more about that?

Joel:  Yes, and this is one of the coolest parts about the 1,000 Calorie Challenge.  Not only have our workouts been tested to burn 1,000 calories during the actual workout, but they've also been shown to dramatically increase metabolic rate for up to 48 hours after the workout due to the strategic style of resistance training we've implanted in the program.

That means if you're sitting there on the couch watching football on Sunday, you'll still be burning calories from your Friday workout.  Pretty cool, huh?

Bottom line, our 1,000 calorie workouts in all actuality burn at least DOUBLE that number when you account for the massive afterburn created from the intense resistance training nature of each workout.

Your $50 OFF link <----- Ends tonight

Mike:  Very cool, now you mentioned that most people won't start with the 1,000 calorie workouts, but you do have a system in place to progress them to that level really quickly.  This is one of the most intriguing parts of the program.  Can you touch on that briefly?

Joel:  Absolutely.  And I agree, the strategic progression system we use in Phase 1 to graduate people to 1,000 calorie workouts is what sets this program apart from literally any other program on the market.

That fact is, most people can't do a 1,000 calorie workout and most people never will be able to reach that level with their current training.  BUT, we've been able to take even relative beginners and get them there in 4 weeks or less.

We use two different progression systems - one called R-Quattro where we manipulate 4 different training variables strategically from workout to workout:  reps, rest, rounds, and resistance.

The other we call SSP or Strategic Set Progression which progresses the style of the workout from week to week.  I talk about that more at the page here:

==> Learn More About Strategic Set Progression

Mike: Those two systems are definitely two of my favorite aspects of the program.  Another question we've received from readers this week is just how much weight can people expect to lose on this program?

Joel:  That's an interesting question, and instead of just throwing a number out there, I'll prove it with simple math:

Let's say you burn X amount of calories currently.  Add three 1,000+ calorie workouts to your bottom line each week, and you'll be burning at least TWICE as much.

Now add another 1,000 calorie AFTERBURN x 3 as you hang out at home as a result of those workouts.
 
Now add another 1,000 - 2,000 calorie deficit x 3 from the strategic 1,000 calorie diet days.

Here's the math:

1,000 x 3 thousand calorie workouts.
1,000 x 3 for the afterburn
1,500 x 3 for the 1,000 calorie diet days
500 x 3 for the moderate diet days

That right there is 12,000 calories or AT LEAST 4 pounds of pure fat every week.

And that's about the average fat loss we've seen on this program - 3 to 5 pounds of pure fat in a single week.

Mike:  Interesting breakdown for sure!  Okay, last question.  You're actually currently on the tail end of the 1,000 Calorie Challenge launch promotion where people can save $50 on the entire system before the product jumps to full price.  How much longer do people have to get in at the $50 discount?

Joel:  Currently we're planning on shutting it down tonight, so today very well may be the last day.  That said, we're thinking about extending it through tomorrow due to the overwhelming demand, but there's no guarantee that we'll do that or how long we'll keep it open on Saturday if we do.

One thing is for sure, the $50 launch discount will be available at least through midnight tonight, so if someone's thinking about picking up the program (like more than 5,000 others already have) now is the time to do it.

Mike:  Thanks Joel, appreciate you taking the time to lay out the details of the program to my readers.

Joel:
  Anytime Mike.

Go here to get started with the 1000-Calorie Challenge


Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://truthaboutabs.com/  & http://busymanfitness.com/
http://www.avalancheskitraining.com/

 

 


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Thursday, October 21, 2010

A type of yogurt with 3X the protein

========================================================
Today's Fitness Quickie from Mike G. at www.TruthAboutAbs.com
========================================================


I just found an AWESOME yogurt recently (that is the creamiest yogurt I've found to date...absolutely delicious!), and it is the highest protein yogurt I've ever seen.

I always read labels at the grocery store and I've never even seen any yogurt come close to this in protein content. In fact, this yogurt that I found had 3X the normal protein content in comparable serving sizes of other brands and types.

This high protein creamy yogurt I found at the grocery store is called Fage greek yogurt... Fage is the brand of greek yogurts I found that had the highest protein content of them all that I compared.

There was 3 versions of this Fage greek yogurt - skim, 2%, and full-fat.

I ended up choosing the 2% version, which goes slightly against what I always preach about just choosing the full-fat versions of everything... but the 2% had the best ratios of protein and fat, without having too much milkfat.

If I remember correctly...

The skim version was about 20 gms of protein and 0 gms of fat
The 2% version was about 19 gms of protein and 4 gms of fat
The whole version was about 13 gms of protein and 15 gms of fat

The skim version wouldn't have a great taste because of the lack of fat, and the whole version was pretty calorie dense, and I found that the 2% version had the best ratio of protein with still enough fat for a great creamy taste.

Mix this greek yogurt with some sliced strawberries or raspberries and some almonds or pecans (and maybe a sprinkle of hempseeds or chia seeds), a little stevia, and a little vanilla extract, and you have one delicious mid-day healthy meal, or high protein dessert to have at night!

Mmm, mmm good!

I know not everybody is going to have access to this specific brand that I found, but search the greek yogurt section at your market and see which types you find that have the highest protein and the best taste.

Reminder:

If you missed the emails about the crazy new workout and nutrition system called the 1000-Calorie Challenge, make sure to check it out below before the special launch week deal expires.

http://tinyurl.com/do-1000-calorie-challenge

Also, I just got notice earlier today from the creators, Joel and Arnel, that they have added an awesome bonus...

In addition to the entry level 300, 450, 600, and 800 calorie workouts provided in the 1,000 Calorie Challenge, Joel & Arnel are now including a full blown video exercise database that walks you through each exercise and coaches you every step of the way on how to modify the exercises for your fitness level.

AND, in addition to the modified exercise database, they're going to include resistance band versions of all the workouts, too!

http://tinyurl.com/do-1000-calorie-challenge

Enjoy those crazy workouts!

I'll be back soon with a few more little healthy food discoveries that I've come across lately!


Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
http://www.AvalancheSkiTraining.com




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Wednesday, October 20, 2010

potatoes - friend or foe for a Lean-Body?

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I'd like to start a little discussion today about carbohydrates... and in particular, potatoes. One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as "avoid any and all white carbohydrates".

Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definitely don't agree with avoiding any and all "white carbohydrates". Now I know all of the buzz lately has been about colorful foods and the protective antioxidants that they contain. They tell you to focus on colors and stay away from white. It's true that colorful foods are great, but it is a big mistake to specifically avoid white foods! There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let's look at a few examples...

What about onions and garlic? They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren't easy to find eslewhere in a normal diet... such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.

Another example of something white that is great for you is cauliflower. Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage.

Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.

Now that also leads us to another example - white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index. First of all, if you've read my Truth about Six Pack Abs book, then you understand that glycemic index is not necessarily the most important factor in choosing your carbohydrates.

While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it's cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods.

For example, using glycemic load as an example... it is known that watermelon has a high glycemic index. However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just non-sensical.

Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There's just no reason to avoid it simply because it has a high GI. My point is... candy bars, cupcakes, and donuts make you fat... NOT watermelons, carrots, or potatoes.

Also, as i mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food. Again, I talk in detail about this entire topic in my Truth about Six Pack Abs book

Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form... with the entire skin, and please don't ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.

Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. Also, as long as you eat the skins, you get a decent shot of fiber too.

On the topic of potatoes not being so bad after all, I don't remember where I saw this referenced, but I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks. At the conclusion of the study, the potato eaters had actually consistently lost wei.ght! I'd venture a guess that the reason the people lost we.ight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal! An average sized potato only has about 100-120 calories, and I can surely imagine you'd be full constantly from eating 7-9 potatoes each day.

Now I would never recommend going to those extremes, but my point is that an occasional potato is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein. On that note, I have one of my favorite recipes for you, using potatoes.

Geary's Lean-Body Potato Side Dish

  • Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store... it is a mixture of white, red, yellow, and purple baby potatoes)
  • 1 red pepper
  • 1 green pepper
  • 1 yellow pepper
  • 1 or 2 onions
  • a couple cloves of garlic, finely chopped
  • 1 or 2 Tbsp extra virgin olive oil
  • a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)

Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or red meat.

I hope you've enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my killer potato recipe idea! That's about all for today.

One last thing... For all of you busy people out there that find it hard to fit working out into your daily schedule, be sure to visit my new website geared towards busy people that need fast but effective workouts - http://busymanfitness.com/

Have a great week, and I'll be back in touch soon.

Stay lean,

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://truthaboutabs.com/ & http://busymanfitness.com/

PS - if you enjoyed this topic today, please feel free to forward this email to any of your friends and family that may enjoy it. If you received this email as a forward and would like to sign up to receive these free weekly fitness and nutrition tips, go to http://truthaboutabs.com/freenewsletter.html

 

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The FASTEST fat loss system EVER developed? (article)

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2 things for you today:

One... apparently we had a lot of questions come in yesterday about the 1,000-Calorie Challenge and whether or not it's only for advanced trainees or is suited for beginners - the answer is YES, it can be perfectly suited to beginners as well!

In fact, the entire 1st phase of the program was specifically created to take you from 300 calorie beginner workouts all the way to full blown 1,000+ calorie advanced workouts in 4 weeks or LESS.

That's actually the reason the program was created - to provide a solution that will progress exercisers as fast as possible to the goal of being able to DO workouts that burn massive calories and fat.

And as a reminder, you can still save $50 on the 1,000-Calorie Challenge program right now during the pre-sale at the below page:

==> http://tinyurl.com/1000-calorie-challenge4u


One other thing we have for you is a short article from Joel explaining one of the methods they use in the 1,000 Calorie Challenge to help you rapidly progress and lose fat fast:


1 Unique Strategy to Go from "Beginner" to Advanced - FAST
By Joel Marion -- co-creator of the 1000-Calorie Challenge


You see, while your level of fitness may not currently be in a place where you can jump right in to doing 1,000 calorie workouts, we can get you there in as little as four weeks--and that's for ENTRY LEVEL trainees.

Been training for a while? We'll get you there in 2 weeks.

It all comes down to utilizing a system that will progress you from burning 300 calories to 450 calories to 600 calories to 800 calories to 1,000 calories in NO time, and that's what we've developed with Strategic Set Progression and R-Quattro techology.

What is Strategic Set Progression?

Well, it's just ONE of the methods we use to push you toward the 1,000 calorie goal FAST, and it goes a little something like this:

In week 1, we start with workouts that implement standard sets in which you rest between each exercise.

Then, on week 2, we move to supersets in which you are alternating back and forth between two exercises with minimal rest.

During week 3 we up the ante even further by switching to tri-sets in which 3 exercises are paired together back-to-back-to-back.

How bout week four? Well, that's where we move from tri-sets to 4-exercise Giant Sets.

And finally, for the 1,000 Calorie workouts, we move on to strategically designed 10-exercise Insane Circuits.

Frankly, by combining brand new R-Quattro technology with Strategic Set Progression, your body fat doesn't stand a chance.

To learn more about R-Quattro technology and 2 MORE methods for burning fat and calories fast, see below:

==> http://tinyurl.com/1000-calorie-challenge4u

So, if you're thinking "I might not be ready for this", that's the EXACT reason we created this program - to GET you ready faster than anything else ever could.

Beyond that, blasting away up to 3 pounds or more of PURE fat EVERY week is pretty cool, too :)

Thanks for your time today... Enjoy the program!

-Joel Marion

~~~~~~~~~~~~~~~~~~~~~


If you want something new to "shake up" your workout routines, this is another great program that will give you endless variety of workout programming to add to your arsenal... I've gone through these programs and I think they rock!

Give them a shot, and see if you can handle the 1000-Calorie Challenge!

http://tinyurl.com/1000-calorie-challenge4u


Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com

http://www.AvalancheSkiTraining.com

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Tuesday, October 19, 2010

Burn off 10,500 calories per week?

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Ok, this may sound crazy, but I'm going to show you a combination system (of specific workout and nutrition techniques) today that can help you to achieve a negative caloric balance of 10,500 calories per week... if you follow the system.

And I'm sure some quick math will help you understand what a negative caloric balance of 10,500 calories per week will achieve... Yep, that would be approx 3 lbs of fat loss in a week!  Now, that's assuming that you burned off body fat and not muscle.

And that's what this system is going to show you how to do...

You've probably heard all about this program over the past couple of weeks and it's finally here...

Take the 1,000-Calorie Challenge today


Several IMPORTANT things you should be aware of:

1. To celebrate the "Official Release" of the 1,000 Calorie Challenge, Joel and Arnel are running a $50 OFF pre-sale on the ENTIRE system until midnight on Thursday.

2. This special pre-sale is NOT available to the general public, but rather is located on a special "hidden" page of the website. Here's the page again:

==> Your Exclusive $50 OFF invitation

3. This program is absolutely NOT for everyone:

While Joel and Arnel's new system *is* all about how to lose fat FAST, it is NOT a "quick fix", magic-bullet solution.

Instead, it's a highly strategic system that incorporates cutting-edge 1,000 Calorie Workouts with strategic 1,000 Calorie Nutrition Plans (both just 3 days each week) to yield the FASTEST possible fat loss results.

And perhaps the coolest aspect of the program is their custom "R-Quattro" progression system which moves you from doing 300 calorie workouts to full blown 1,000 calorie sessions in just 4 weeks OR LESS. So even if you HAVEN'T been working out for a while, you're COVERED.

Still, the truth remains: this program is no walk in the park. Simply put, if you're looking for a "laid back" solution to your fat loss problems, I'll be frank in saying that

1) that doesn't exist, and
2) this isn't going to be it.

BUT, if you're someone who's willing to put in the WORK, regardless of where you're starting, the strategy of this program will have you reaping the rewards, and FAST.

4. VERY IMPORTANT (TODAY ONLY) - While the $50 OFF debut sale will be available through Thursday, there is a super cool $597 Value FAST ACTION BONUS for Day 1 orders ONLY.

The Bonus - If you order today (and today only), you will be given access to a LIVE 120-minute Fat Loss All-Star Coaching session where Joel Marion, Arnel Ricafranca (the king of youtube), John Romaniello (author of Final Phase Fat Loss), Craig Ballantyne (of Turbulence Training fame, and Men's Health consultant), and Vince Del Monte (of No Nonsense Muscle Building fame) will ALL be on the line to answer your personal fat loss and fitness questions. This type of direct personal coaching from 5 industry fitness experts all at once is not available anywhere else at any price, but if you pick up the 1,000 Calorie Challenge TODAY, you'll gain access to the LIVE coaching session for *FREE*.

==> $50 OFF & your $597 value Fast Action Bonus (today only)

If you're up for the CHALLENGE, this is one of the most strategic fat loss program I've come across. And right now, you can get it before the general public while saving a full $50 here:

Oh, and one last thing about the program... It's specifically designed for you to be able to eat WHATEVER you want the 6th day of EVERY week, and that aspect actually ACCELERATES fat loss (no joke)

Start on the 1000-Calorie Challenge here



Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com   & http://BusyManFitness.com
http://www.AvalancheSkiTraining.com  

 

 

 

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Monday, October 18, 2010

Your 6-pack abs fat-loss bonuses from Mike G.

Hi there. As promised, here are your bonuses, compliments of
Mike Geary, founder of TruthAboutAbs.com & BusyManFitness.com:

http://truthaboutabs.com/freebonus

Enjoy!

You will also be receiving a complimentary trial subscription to
my Lean-Body Fitness Secrets Ezine!

Keep in mind that I'm going to be giving you endless insider
secrets for a rock hard body that not only looks great, but is
truly healthy and strong for life!

**Did you know you are likely to miss some of these Lean-Body Secrets Newsletters?

Yep, your email provider most likely will false filter some or all of these emails and you won't get them all, even though you asked to receive them. Makes you mad right?

Well, there's an easy solution. Go to this page for the easy instructions to make sure you keep getting these newsletters that you asked to receive...

http://truthaboutabs.com/avoid-missing-the-newsletters.html


Now, onto some tips for rock hard abs...

Recently, I was interviewed by world famous trainer Craig Ballantyne - CSCS, Men's Health Magazine Training Advisor.

If you want to stand any kind of chance of getting that flat stomach and six pack abs that you want, you need to check out this interview, as we reveal some killer strategies...

http://truthaboutabs.com/abs-diet-training-tips.html

Stay tuned for more Lean-Body Tips in a couple days! Til
then...

Stay Lean,

Mike Geary
Fitness/Lifestyle Coach
Certified Personal Trainer (CPT)
Certified Nutrition Specialist
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com


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Sunday, October 17, 2010

First program

Hey,
If you’ve ever spent even 2 minutes on the internet, it’s pretty clear that there is no shortage of weight loss, fat loss, and diet advice out in the world today.

In a way, this is kind of a good thing. If someone is motivated to lose weight and change the direction of their health, they’ve got a ton of wonderful information at their fingertips.

But, in a way, this is a very BAD thing as well, because based on what I’ve seen on a lot of weight loss and diet sites, the information is inaccurate, not scientifically based, and, in some cases, could even be detrimental to someone’s health.
That is usually where the confusion begins…and for some…the INSANITY!

If you’re not a nutrition and exercise expert yourself, how are you supposed to differentiate the good from the bad?

Well, I’ve got some pretty great news for you today. Not only have I found a great resource for you…jam packed with real, useful, accurate and easy to understand information…it also happens to be F*ree!

That’s right. The following 20 minute video I’m about to share with you contains a ton of great fat burning information you can put to use right away. Actually, I’ve even had some people tell me that by just using the principles contained in this video, they were able to easily lose their first 10 lbs. How great is that?

You too can watch this F-R-E-E video by clicking the link below:

video

If you want to know…
• Which foods you may think are helping you lose weight (but are actually causing you to gain weight)
• Which Carbs, Proteins, and Fats are the best to eat for maximum fat loss
• How to regulate specific hormones to cause fat burning in your body
• Exactly which strategies will never work when it comes to weight loss

Then this video is for you!

click here

I know you’ll enjoy the information as much as I did.

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