Last night I was out with a friend celebrating his recent promotion. Recently he and his wife had lost a large amount of weight – 30 and 55 lbs, respectively.
While my girlfriend and his wife shared their weight loss strategies, my friend told me something I already sort of kind of knew: “Men have it easy. It’s much easier for women. For me, I barely even tried and lost 30 pounds. It doesn’t make sense. Sure, I trained hard when I went to the gym. But I didn’t go to the gym as often as she did. And she was much stricter than me with her diet.”
Ain’t that true now?
There are a myriad of reasons why women lose fat slower than men. Today I’m going to show you some strategies you can use to break through a weight loss plateau and re-ignite your fat loss for both men and women:
#1 – Calculate your Daily Caloric Intake
Women tend to eat less while training more. My friend’s wife shared this insight: “Once I started eating more, the weight loss started again.” Then she began sharing what she had eaten for that day, and she was eating more frequently than I was! 1-2 hours, from what I can gather.
Here’s a quick and easy chart to use when calculating your caloric requirements:
Current Body Fat
17Kcal per pound of LBM
16Kcal per pound of LBM
15Kcal per pound of LBM
14Kcal per pound of LBM
22.1% or above
13Kcal per pound of LBM
This chart will give you your maintenance requirements. To lose fat, eat no less than 500 calories below maintenance.
#2 – Discover your Empty Calories
Bad habits return without you realizing it. For a week, write down everything you eat and drink, and the exact times you consume it. Not just for the sake of counting calories and macronutrients, but also see where you can locate empty calories.
Here are some things you should watch out for:
Night out with friends – the group mentality sets in, and you end up justifying a cookie here and a frozen yogurt there.
Sugary beverages – at this point remove all juices from your diet. Drink only water.
Office snacks – there is always a birthday or special event at my workplace. Refuse. Refuse. Refuse.
Late night snacking – sometimes you work late, and end up munching on random snacks. If you’re going to munch, make it protein.
Sweetened breakfast – oatmeal and certain cereals are great for you, but if they are sweetened, take a look at how they are sweetened. Opt for the un-sweetened brand.
Take these two basic steps with your nutrition, and see your fat loss reignite. Later this week, I will share 2 simple workout strategies to break through a fat loss plateau. Stay tuned!
Kekich’s Credo #56. Identify exactly what is you want. This takes a lot of thought. Then don’t let anything stand in your way of getting it.
What do you want?
If you want fat loss, then go and get it.
Think about how bad you want it.
If you want it really bad, then don’t let anything stand in your way of getting it.
Here’s what you do:
Before embarking on any task, you need to plan. Plan out exactly what you’re going to eat, and what time you’re going to eat it. Plan out what your workouts are going to be, and when you’re going to work out. Plan out when you’re going to sleep, what you’re going to do before your workout, and after your workout.
To make it easy for you, there are already a number of great done-for-you programs out there to choose from:
Wednesday evening, you feel guilty and promise yourself you’ll do better starting next Monday
My question to you is…why wait until Monday?
Our culture has enabled excuses by marking the start of each new fitness routine or diet program on a Monday.
Why not start on a Thursday?
Or a Saturday?
Why does it have to be morning?
Why not start in the afternoon, or in the evening?
Because we’re a land of procrastinators.
By the time Monday roles around, you’d have thought of 20 reasons why it’s not a good idea to start your diet this Monday –
– Oh I have a wedding this weekend, so I’m going to pig out anyway.
– My best friend is coming over, so we’re probably going to go out to eat.
– This was a stressful week, so I’m going to grab some comfort food, and start my diet tomorrow.
One of the transformation secrets in Becky & Steve Holmon’s “10 Ultimate Body Transformation Secrets” report is to stick with it – patience and consistency are key. They recommend using the words “I don’t eat that,” as a way to deal with temptation.
Start saying it to yourself, and to others.
Make it a habit, and stick to your plan.
If you want some more nuggets of free info that will help you stick to your goals and make progress, then download the entire body transformation report here: 10 Ultimate Body Transformation Secrets
There is always more than one way to get from point A to point B. When selecting the right way, you need to decide what’s more important: getting to point B fast, or getting to point B efficiently.
The difference between fast and efficient is the difference between being skinny fat and being jacked. So, for example, lets say you wanted to lose 20 pounds. You can easily achieve your goal by starving yourself, performing an excessive amount of cardio, and popping some thermogenics. However, I guarantee you that your shirtless before and after shot won’t be much impressive. In fact, I wouldn’t be surprised if you looked worse after the losing the 20 pounds.
If you instead focused on efficiency, or the method which took into account the difference between lean muscle and fat, with an emphasis on losing fat while either maintaining or gaining muscle mass – then getting to point B might take longer, but you’ll look and feel much better after the transformation.
There are plenty of workouts and exercise info which you can use to help with your 20 pounds goal. But, if you want efficient fat loss, then the focus needs to be on nutrition.
Avoid Eating out of a Can
Quite simply, trade in low-quality processed food for high-quality, natural food. When most individuals try to lose fat fast, they run to the grocery store and grab anything and everything which says “low carb”, “low fat” or “low calorie” on the packing. Take a closer look at the nutrition label on that food package you’re holding and you’ll see the immense amount of chemicals which make that food taste so good. You’re putting ingredients that you can’t even pronounce into your stomach, setting yourself for all sorts of strange health problems in the long run.
Slow down, and start teaching yourself how to plan and cook your meals. It’s a pain in the start, but if I can do it, anyone can. Don’t be afraid, here is a simple guide that will point you in the right direction: Paleo Diet Basics. The Paleo Diet is a simple diet which focuses on introducing natural foods into your diet. It’ll help you make the transition from processed foods to high-quality foods.
I have a great nutrition program for you today from nutrition expert Mike Geary.
Mike is one of my most trusted colleagues in the field of nutrition, so pay attention to this info on how to control cravings and appetite to get that lean body that you want.
As it turns out Mike is celebrating his 34th birthday with a HALF price deal on his new Fat Burning Kitchen program. You can grab this program today for less than you’d spend on some greasy dinner, so do something that will improve your body instead!
This is basically everything you’ve ever wanted to know about how to eat for PERMANENT fat loss and appetite control (as well as for longevity and supreme health). Grab the half price deal today before it expires Thursday Feb 25th:
With all of the confusion out there these days regarding nutrition, and every so-called “health expert” touting new fangled gimmicks for how to eat for fat loss, you NEED to check out this product to learn how to permanently control your appetite and eliminate junk food cravings.
If you thought any of these items below were healthy, you’re going to be SHOCKED about what you read inside the FBK program:
Fat Burning Kitchen is a Nutrition eBook written by Mike Geary. Mike Geary wrote the world famous “Truth About Abs” eBook. Lets take a look at what people are saying about Mike Geary and his fitness programs:
Leith Carnie from Australia
“…I was running regularly and working out sometimes, but I was still getting fatter… Everything changed when I started your truth about abs program…”
Leith’s changes from using TruthAboutAbs at 7 months and 11 months
I had been talking about this program for MONTHS, saying “I’ll get it next pay…next pay…next pay…” Finally a friend of mine got sick of my procrastination and just bought it for me as a gift.
I began the program on the 5th of February (about a month after my Dec 25th pic). Its now 18th July and Im still going strong. So I thought I would send in my results so far.
The Program is FREAKIN BRILLIANT!!!
Before I started your program, I was running regularly and working out sometimes, but I was still getting fatter…. and fatter. Ididn ‘t really notice it until my friend took a photo of me at the beach. I was horrified!!!! I knew I had to do something about it, but Icouldn’t move the fat.
Everything changed when I started your truth about abs program. In the 6 months I’ve been on the program, I’ve lost 25.4 kg and gone from 30% body fat down to 11% body fat.
THANK YOU MIKE!!!!!!!
I have been sending friends photos of my progress and then the link to your site.
Leith Carnie, Australia
(Update on Leith’s results: as seen in his 3rd pic above, Leith has dropped even more body fat in the last 4 months, and even has six pack abs now. This just shows the changes you can make in your body if you apply the info in TruthAboutAbs. Great job Leith!)
Stephanie Hurst from Tulia, Texas
“…I went from a size 14 to a 5. Weight wise I was around 190 lbs when I started and now I am 120 lbs… It’s been a total lifestyle change…”
Stephanie before using Truth About AbsStephanie after getting great results
I attached a couple photos to show you how far I’ve come since starting your program…..it was quite shocking to see what I looked like just last year!! I had forgotten how overweight I was, and looking at these before and after pics again almost made me cry…but tears of joy this time, as I’m so thankful for how much progress I’ve made.
Not only do I feel so healthy and vibrant, but I feel that I look younger now too! Its wonderful! I went from a size 14 to a 5. Weight wise I was around 190 lbs when I started and now I am 120 lbs. I’m so passionate about your book and style of nutrition…it’s absolutely amazing…I don’t crave unhealthy stuff anymore…I have eliminated an insane sweet tooth.
I happened upon your book about 9 months ago. Once I downloaded and printed your ebook, I read it once, and then again. There is so much information in there that expands beyond just working out and abs. The nutritional information was fascinating, and I believe that was what helped me get to where I am today. The workouts are also so challenging, and talk about breaking a sweat! I love it.
I have SO MANY people ask me what diet I was doing to lose all that weight. They just don’t understand that I’m not on a diet… It’s been a total lifestyle change. I would recommend your book to anyone! I feel exceptional, and I am in the best shape of my life!
I hope that my testimonial will help you out, as well as other people that have struggled to get in shape. Thank you so much!!
“…When I started I was 190 lbs, waist 35 inches, bench was 165lbs. I’m now 175 lbs, with a waist of 33 inches, and benching 225lbs…”
I have been following your workout plans from your book for past couple months. I wanted you to know that I have seen great results. When I started I was 190 lbs, waist 35 inches, bench was 165lbs.
I’m now 175 lbs, with a waist of 33 inches, and benching 225lbs. Your full body workouts are some of the best I’ve ever used. I’m also making much better food choices now based on your advice and staying away from the junk I used to have trouble with. Thanks for everything.
John P. Hembree, Sergeant, US Military
If you’re looking for the number one solution to all your nutrition problems, then Mike Geary’s Fat Burning Kitchen is the product for you. The ebook is Co-Authored by Certified Nutritionist Catherine Ebeling.
The eBook is split into two parts:
Part 1 – The first 10 chapters shows you the foods you need to cut out of your diet immediately. Most of these foods will be a shocker to you since they are touted as being healthy in mainstream publications. But Mike, as always, tells you the truth.
Part 2 – The next 13 chapters shows you how to fill your kitchen with useful, fat burning foods. This is where the “Fat Burning Kitchen” idea comes into play.
Once again, you’ll find some of the food selections surprising. But, follow Mike and Catherine’s advice and you’ll do well. Mike also shows you how to PROPERLY read product labels (very important).
If you order a copy of Mike’s Nutrition program today, then I’ll send you 7 free bodyweight workouts. You can use these workouts when you’re away from the gym, or just too busy to hit the weights.
Here’s how you can get your bonus:
Step one – Purchase the Fat Burning Kitchen using the Link Below
Step two – Forward you receipt number to firstname.lastname@example.org
Once I’ve confirmed your purchase, I’ll send you the bonus in your email!
Come on Parth, how effective can this eBook be? Well, an eBook isn’t the solution to your fat troubles. Action is the solution. Apply the advice presented to you in Mike’s eBook, and you’ll make progress. Mike’s advice has helped hundreds of individuals all over the world.
Why Mike’s Customers Know You Will Love The E-Book
“…I am down now to between 7-8% body fat (according to my Tanita scale), have lost a total of 3-4 inches in the waist…”
John before using TruthAboutAbs John in recent pic (great job John!)
Thanks for your ebook Truth About Abs. I used it in the first 5 months or so this year and had great results! I attached pictures for you to see the progress I’ve made so far.
Anyway, I am down now to between 7-8% body fat (according to my Tanita scale), have lost a total of 3-4 inches in the waist, lost a total of about 24 lbs, and got my 6 pack abs! I do have a lot of people ask me about weight loss supplements, but I have started telling people to forget it and get your book instead. Thanks,
President, Healthy-Sunshine, Inc.
“…I looked like “barrel boy” with no definition and a bonafide gut last year. I’m down from 24% bodyfat to 7.4% bodyfat currently! …”
Greg’s results from last year to this year
Mike, I don’t know if you actually monitor this email address, so if an assistant does, please forward this to Mike.
I owe you a lot of thanks Mike. Your program grabbed my attention last year when I was at an all-time (lifetime even) self esteem and physique low.
I’ve been on your program for almost exactly one year now and as you can see from my pics, I’ve completely changed my life. I didn’t do any of those typical holding the newspaper pics, but I did luckily save a couple pics for you.
These pics are from last year to this year. I just want you to know and see what you’ve done for me. Anyway, I looked like “barrel boy” with no definition and a bonafide gut last year.
I’m down from 24% bodyfat to 7.4% bodyfat currently!
I’m so glad I found your program. I’m extremely proud of myself and extremely grateful to you. This is going to sound cliche, but I’ve become the go-to guy around the office for fitness questions and I’ve inspired (not by talk but by action and lifestyle) people around me to quit being so damned disrespectful to their bodies.
This has been a total body (and mindset) transformation — and I haven’t even set foot in a gym. All done at home, with just some of the simple basics you recommended and my own motivation, intensity and dedication — and with NO slow cardio at all.
Lazy no more, and now lean for life,
“…I did start applying your diet and food recommendations, and even with just that, I’ve already lost 6 lbs (10 lbs to go)…”
I thoroughly read your e-book a few weeks ago but have been too busy lately to get myself to the gym. However, I did start applying your diet and food recommendations, and even with just that, I’ve already lost 6 lbs (10 lbs to go). I finally got to the gym this morning and printed out your e-book to bring with me.
I did some of the workout examples you specified like the one arm snatches, dumbbell swings, staggered lunges and all the ab exercises (from level 3).
Man, that was one of the best and most intense workouts I have had in ages! I did not waste hours jogging or doing all that other stuff I used to do (which by the way never got me anywhere). I am so excited to go back to the gym and have your book with me as a personal trainer’s guide.
Thank you so much!
Laura Kawasmi, Brownsville, TX
“…I like the variety and the shorter workouts, as apposed to the long boring workouts and repetitive isolating exercises I used to do…”
Hi Mike. I have just recently started your program and i LOVE it so much. I just wanted to tell you how fantastic I think your approach and lay out to losing stomach fat is. I’m already feeling the effects of your workouts. My body feels firmer and fitter and I look forward to the sweat.
Truth be told I was BORED TO TEARS with our usual routine at the gym. Not to mention it wasn’t really getting my stomach flat!! I love your approach cause it explains everything, and I am a person that needs to know the reasons for why I am doing what I am doing! I like the variety and the shorter workouts, as apposed to the long boring workouts and repetitive isolating exercises I used to do.
Following your program I am certainly getting the heart pumping and the sweat is flowing like I’ve never felt before. It feels great. Thanks, and I will keep you posted!
Michelle Smith, Ontario, Canada
“…I am well on my way to being in the best shape of my life at 39 years of age…”
I have been on your program for the last three or four weeks. All I can say is WOW! I have been body building for well over 20 years and I can honestly say that you have allowed me to break out of what I call the classical mess of weight lifting.
I have made some great gains and I am well on my way to being in the best shape of my life at 39 years of age. I get a kick out of the Guys at the gym when they see me perform some of your exercises. They often come up and ask what I am doing.
I just tell them, as I struggle to regain my breath, “I’m just mixing it up a bit” and then watch them as they go back and waste their time with bicep curls for the next half hour.
Now I’m trying to get my wife onboard using your program as well. Thank you so much for doing what you do and keep the emails coming. This is the best $39 I have ever spent. Thanks,
Luis Acevedo, Dallas, Texas
“…After a few weeks on your workouts, i can now see lines on the side of my stomach and my abs appearing even more visibly…”
Hi Mike. Just wanted to let you know, your interval and weight training methods in your e-book are working perfect! Before i got your e-book, i could see my six pack abs a little bit. After a few weeks on your workouts, i can now see lines on the side of my stomach and my abs appearing even more visibly. I still have a little fat, but not much at all. Thanks!
Andreas Beirholm, Denmark
“…Yesterday a colleague of mine said, “you’re looking very toned, what are you doing?” I felt GREAT…”
Hi Mike, I’m a 52 year old woman who started your truth about abs program about 3 to 4 weeks ago. Yesterday a colleague of mine said, “you’re looking very toned, what are you doing?” I felt GREAT!! It’s working!!! Thanks Mike, I was one of those 1 & 1/2 hrtreadmillers and couldn’t understand (even though I look good) why I couldn’t get rid of those fat pockets! Now I understand. I will keep you abreast of my progress… Again, thank you,
Cynthia Ward, Locust Grove, Georgia
“…I started taking your advice recently and eventually lost those extra 10 pounds of fat I wanted to lose! …I am 38 years old and now have a 32 inch waist…”
I wanted to thank you for all the advice and motivation you have shared with me in your book & newsletter. I feel great! The other day at a family gathering, my family and friends gave me so many compliments. They told me I looked good and asked me what in the world I was doing to be in such great shape.
I have been working out for about two and a half years but I just couldn’t lose the last 10 pounds of body fat I wanted to lose. I started taking your advice recently and eventually lost those extra 10 pounds of fat I wanted to lose! I did it your way which to me is the smart way.
I am 38 years old and now have a 32 inch waist. It took a lot of discipline but you helped me reach my goal! One of my cousins just looked at me and kept saying WOW! WOW! WOW!
Thanks so much!
“…this program has given me new motivation and kickstarted my results. Thanks Mike!”
I just read your Truth About 6-Pack Abs and I think it has some great stuff in it that I never realized before. I really couldn’t put the book down. I enjoy the fact that you are not just telling readers what to do with a promise that results will be achieved, but explaining the reasons behind your strategy supported by research.
I have been exercising on my own my entire life, but I really hit a plateau during the last few years, and this program has given me new motivation andkickstarted my results. Thanks Mike!
Pete Maguire, Brookline, Mas.
“…A loss of 7 inches in 11 weeks! …”
I was searching for a program to genuinely help me lose body fat and get a six pack. I came across your website and the money back guarantee you offered suggested to me that you believed in what you were offering & not just interested in selling your e-book. Anyway, I made the purchase on the basis that I’d give it a try and if itwasn’t any good I’d ask for my money back.
Before I started with the program I weighed 80kg and my waist size was 42 inches. After 11 weeks I still weigh about 80kg but my waist size is now 35 inches. A loss of 7 inches in 11 weeks! Since my weight stayed about the same, that means I gained muscle while losing 7 inches of fat from my waist!
My strength and energy are also improving each week and I’m lifting heavier weights as I progress. Family and friends that haven’t seen me in weeks can’t believe how much leaner and slimmer I look now.
I’m really glad that I bought your e-book and stuck to the programs. I still have a little more body fat to lose, but I can already tell that a visible six pack is just a few more weeks away!
Thank you for all the advice and words of motivation. This entire experience is far more than what I was expecting for my money!
Imtiaz Girach, UK
“…The belly I have been trying to battle is shrinking by the day…”
Thank you for changing the way I workout. After years of fooling myself into thinking I was getting a good workout, your book, The Truth About Abs, has revitalized not only my workouts, but also my life. Working out regularly for over 10 years, I became increasingly frustrated at my lack of progress.
Despite doing over an hour of cardio at least three times a week and lifting three times a week as well, I wasn’t in good shape. Also, despite my workout attempts, I was also getting what you have termed as the “skinny fat” appearance.
Seeing no outward or inward results, I sunk into such a rut I was ready to quit exercising. That was when a friend recommended yourebook . After only a month-and-a-half of doing the routines diagrammed in your book, my physical appearance has improved dramatically. Not only that, but my endurance has increased to the point that I can handle a full hockey game and not get gassed. In fact, I get stronger as the game goes on. Just that alone was well worth the $40 I spent.
Following your diet tips has also given me more energy throughout the day. I no longer “crash” halfway through my work day and no longer crave the sugary foods I used to. The belly I have been trying to battle is shrinking by the day. After years of working out, I am only now finally getting compliments for how “toned and ripped” I appear.
Once again, thanks for giving me that boost I so needed in my workouts and for improving my quality of life.
-John Crawford, Collingswood, NJ
“…I’ve definitely been doing all of the wrong types of cardio and the wrong types of strength exercises…”
Mike, I’m truly excited after starting your program. After reading through all of your info, I can’t believe how many things I was wasting my time with or even just doing plain WRONG! I’ve definitely been doing all of the wrong types of cardio and the wrong types of strength exercises as well.
Thanks again for giving me this much-needed education into a very important topic… my health & well being (not to mention looking great also!)
-Sandra Torrez, San Antonio, Texas
“…I finally found something now that works to lose fat and flatten my stomach…”
I just purchased your ebook about 2 weeks ago and I love it! The workouts are great – better than any workout I’ve done before. I’ve been that person who has tried all the fad diets, diet pills, and bought my fair share of infomercial ab machines! At least I finally found something now that works to lose fat and flatten my stomach!
Thanks for your help,
Amy Brunetti, Chicopee, MA
“…I can already feel my pants starting to loosen …”
Just wanted to say thanks for making such a good book. Ive only been using it for about 2 weeks and I can already feel my pants starting to loosen and I have the confidence to go outside without feeling like I have to wear a sweatshirt to hide my gut. Thanks again for your work,
Jason K. C., North Dakota
“…and surprisingly, I can already see some positive changes to my body…”
I started your workouts last week, and surprisingly, I can already see some positive changes to my body! I definitely feel these working me better than anything else I’ve tried. I really like the interesting way that you turn a weights workout into a cardio workout as well. I can see already that if I keep on doing this progressively, I’ll surely have my old body shape back in no time
Ok catch you soon. Thanks again Mike, you’re superb!”
-Ellin Hazrin, Kingsford, Australia
“…i have to say i’ve never had such a good workout…”
Mike, you can use this for your testimonials if you want…
I have to say…You are a genious. Gave 1 of your workouts a go on friday and i have to say i’ve never had such a good workout. I’ve been going to the gym for years now and have been doing 40 solid minutes of quite high level cardio but using just 10 minutes of your style ofinverval training felt like it worked me so much better.
I also used to spend an hour on my abs when i worked out and never really felt it. After doing this workout on friday i really felt like i’d earned my protein shake! Plus I got my workout done much quicker than my old workouts…It’s quite incredible!
Dave Haddow, UK
Pros and Cons of Fat Burning Kitchen
Extremely easy to read, understand, and apply
Written by two highly qualified experts
Exposes lots of blatant lies about the health industry
Exposes so called “healthy” foods that are hindering your progress
Includes two powerful video lessons that are crucial to your nutritional journey
Helps you eat better, and drop weight fast
Sometimes the eBook gets too scientific. Not everyone wants to read about the science.
For many people, the eBook may tell you things you may not agree with. Change for these people will be tough.
Who Is This Book For?
Every man and woman that wants to lose fat by eating better. Here is a list of people that can benefit from this book:
Busy executives that need to eat right at the office, at home, and on the road.
Anyone that travels a great deal and is always subjected to bad food.
People that want to incorporate a nutrition program into their fitness plan but have no idea how.
People that do not want to waste their money on fad diets.
People that value their time want to follow a diet that does not keep them from enjoying life.
People that want to boost their energy level.
People that understand the real way to losing fat is to combine a sound exercise and nutrition program.
People that want to focus on attacking the fat problem head on.
Fans of Mike Gear’s Truth About Abs program who want to take their conditioning to the next level.
Anyone that is frustrated with diet programs that promise the world but offer little.
People that want to be strong and healthy members of their community and be the best they can be for their family and friends. We all have an obligation to our society to be strong and healthy members.
People that want to spend less time worrying about the right foods to eat and spend more time with their family, friends, and making a living for themselves.
People that want a high quality reference tool that they can use indefinitely.
People that do not want to spend an arm and a leg for high quality information.
People on a budget.
If you order a copy of Mike’s Nutrition program today, then I’ll send you 7 free bodyweight workouts. You can use these workouts when you’re away from the gym, or just too busy to hit the weights.
Here’s how you can get your bonus:
Step one – Purchase the Fat Burning Kitchen using the Link Below
Step two – Forward you receipt number to email@example.com
Once I’ve confirmed your purchase, I’ll send you the bonus in your email!
You want to know what foods to eat and what foods to avoid.
You want a nutrition program that isn’t afraid to go against the grain (literally).
You want to learn how to incorporate a sound nutrition program into your current exercise program.
You want to lose fat dramatically.
You want to know why other people are talking so much about Mike’s programs.
You are hungry for a fluff free book that is pure content.
You want to know what the biggest mistakes you’re making with regards to your nutrition.
You want to make 2010 your healthiest year ever.
Get the E-Book Now!
Look I could go on and on about how great this eBook is. However, Mike already has a solid reputation as a fitness professional and his previous eBook has been received with overwhelming success in the marketplace. I know you are going to love the ebook. If for some inexplicable reason you do not love the book, Mike will give you a full refund.
Bottom line is I now you are going to love the e-book and benefit from it tremendously. If you want to achieve your goals for this year, then this is the nutrition program you need.
Until Thursday, February 25, Mike is offering a 50% discount for this product. So if you want to grab the Fat Burning Kitchen at a discount, then make sure you grab it TODAY!
For just 77 bucks Coach Steer and Murdock have developed a three – phase fat loss system that will literally blow torch your fat. But not only are the exercises unique, but Coaches Steer and Murdock are the first Coaches that actually include video demonstrations with their products.
What! $77? Is Bodyweight Blueprint for Fat loss REALLY worth your $77?
Benefit #1: Unique Bodyweight Movements
Well, eBooks are half hazardly put together. That is why I will usually purchase a program, and then rely on YouTube to show me how to perform the exercises.
But, most of the exercises in Bodyweight Blueprint for Fat Loss (BBFL) are not featured on YouTube. This is why the video descriptions that they include are so valuable!
Here is a sample unique exercise from Bodyweight Blueprint for Fat Loss:
Benefit #2: Full Recovery Resources
Another drawback to most bodyweight programs is that they provide you with intense workouts, but don’t teach you how to effectively recover from your training. Bodyweight Blueprint for Fat Loss is different.
First, Intu-Flow is a special set of mobility drills designed to loosen up your body after a hard training session.
Before purchasing, Bodyweight Blueprint for Fat Loss, I only went through some very basic dynamic stretches. I thought this was enough to get me through my workouts.
Boy was I wrong! Once I started implementing Intu-Flow into my overall workout program, all those aches and pains I was experiencing slowly began to disappear.
Bodyweight Blueprint for Fat Loss goes very deep into Intu-Flow with lots of exercises and detail. The same is true for the Prasara Yoga. In fact, the Prasara Yoga video is very simple to follow.
Bodyweight Blueprint for Fat Loss gives you a very clear picture of how to perform the Prasara Yoga poses. I’m still working on my flexibility, but the point is that these two sets of videos will guarantee you better recovery from your intense bodyweight workouts.
Benefit #3: Incredible Nutritional Information
This package features 4 separate audios from experts in 4 separate niches on nutrition. This gives you 4 effective options to better eating habits.
So you have a vegetarian eating expert, an intermittent fasting expert, a primal eating expert, and finally an expert who teaches you how to lose weight while “cheating.” Understand that each of these experts have then own individual eBook.
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I’ll preface this article by saying that it will help if you have an open mind and accept that some of these facts are a slap in the face to politically correct nutrition in this day and age where fats are admonished by many doctors, health “experts”, and the mass media.
To start, eating an adequate supply of healthy dietary fats is vitally important to your overall health. Fats are one of the main components in all of the cell membranes throughout your entire body. If you eat enough healthy natural fats, your cellular processes will proceed normally.
On the other hand, if you eat man-made, heavily processed, chemically altered fats (damaged fats) that are found in most processed foods, your cellular function will be impaired as these damaged fats become part of your cell membranes, the body will have to work harder to operate correctly, and degenerative diseases can develop.
In addition, healthy dietary fats are necessary for optimal hormone production and balance within the body and are therefore essential for the muscle building and fat burning processes. Other important functions that dietary fats play in a healthy body are aiding vitamin and mineral utilization, enzyme regulation, energy, etc.
I cringe every time I hear so called “health experts” recommend restriction of dietary fat, claiming that a low-fat diet is the key to good health, weight loss, and prevention of degenerative diseases. Restriction of any one macronutrient (protein, carbs, or fat) in your diet works against what your body needs and can only lead to problems.
All three basic macronutrients serve important functions for a lean, healthy, and disease-free body. As Dr. Mary Enig, Ph.D, and one of the leading fats researchers in the world, notes in several of her books and articles, there is very little true scientific evidence supporting the assertion that a high fat diet is bad for us.
For example, if these so called “health experts” that admonish fat are correct, and a low-fat diet is the solution to good health, then why did traditional Pacific Islanders who typically obtained 2/3 to 3/4 of their total daily calories from fat (mostly from coconut fat), remain virtually free from heart disease, obesity, and other modern degenerative diseases (that is, until Western dietary influences invaded)?
Also, why did traditional Eskimo populations, consuming up to 75% of their total caloric intake from fat (mostly from whale blubber, seal fat, organ meats, and cold water fish), display superior health and longevity without heart disease or obesity?
Why did members of the Masai tribe in Africa remain free from degenerative diseases and maintain low body fat percentages on diets consisting of large quantities of raw whole milk, blood, and meat? What about the Samburu tribe of Africa, which eats an average of 5 times the quantity of dietary fat (mostly from raw whole milk and meat) as overweight, disease-ridden Americans, yet Samburu members are lean, healthy, and free of degenerative diseases? What about traditional Mediterranean diets, which are known to be very high in fat in some cases (sometimes up to 50-70% fat), and are also well known to be very healthy?
These examples of high fat diets and the associated excellent health of traditional populations around the world go on and on, yet it seems that many doctors, nutritionists, and media outlets still ignore these facts and continue to promote a diet that restricts fat intake.
Well, the problem is that the good fats (the natural unprocessed health promoting fats) have gotten mistakenly lumped together in nutritional advice with the deadly processed fats and oils that make up a large percentage of almost all processed food that is sold at your local grocery store, restaurant, deli, fast food joint, etc. These deadly processed fats are literally everywhere and almost impossible to avoid unless you know what to look for and make smart choices in what you feed your body with.
Take note that I’m not recommending following a super high fat diet. Active individuals that exercise on a regular basis certainly also need adequate supplies of healthy carbohydrates for energy and muscle glycogen replenishment as well as good sources of protein for muscle repair. The above examples of the high fat diets of traditional populations and their corresponding excellent health were simply to prove the point that you don’t need to be afraid of dietary fats as long as you make healthy natural choices and stay within your daily caloric range to maintain or lose weight (depending on your goals).
Following is a list of some of the healthiest fatty foods (some will surprise you!) as well as some of the deadliest fatty foods to try to avoid at all costs:
The Healthy Fatty Food Choices:
Coconut fat: Coconut fat is approximately 92% saturated fat, yet surprisingly to most people, is considered a very healthy natural fat. The health benefits of coconut fat lie in its composition of approximately 65% medium chain triglycerides (MCTs). Specifically, about 50% of coconut fat is a MCT called lauric acid, which has very potent anti-microbial properties helping to enhance the immune system. Also, MCTs are more easily utilized for immediate energy instead of being stored as body fat. Coconut oil is also an excellent cooking oil for stir-frying, etc. since saturated fats are much more stable and do not oxidize like polyunsaturated oils when exposed to heat and light, which creates damaging free radicals. The best sources of healthy coconut fat are organic coconut milk, virgin coconut oil (available at http://coconut-info.com), or fresh coconut.
Extra virgin olive oil: Olive oil is approximately 71% monounsaturated, 16% saturated, and 13% polyunsaturated. Choose “extra virgin” olive oil, which comes from the first pressing of the olives and has higher quantities of antioxidants. Unlike most other oils on supermarket shelves, extra virgin olive oil is not extracted with the use of harmful industrial solvents and is one of your healthiest choices for liquid oils. Try making your own salad dressing by mixing a small amount of olive oil with vinegar. This is healthier than most store bought salad dressings, which are usually made with highly processed and refined (chemically damaged) soybean oil extracted with industrial solvents.
Dark, bittersweet chocolate (>70% cocoa): The cocoa bean is a very concentrated source of antioxidants and responsible for part of the health benefit of dark chocolate. The fat portion of the cocoa bean (cocoa butter) is a healthy natural fat, composed of approximately 59% saturated fat (mostly healthy stearic acid), 38% monounsaturated fat, and 3% polyunsaturated fat. I’ll limit the description of healthy chocolate to ONLY dark bittersweet chocolate with >70% cocoa content. Most milk chocolates are only about 30% cocoa, and even most dark chocolates are only about 55% cocoa, leaving the remainder of those products composed of high amounts of sugar, milk fat, corn sweeteners, etc. Look for a quality dark chocolate that lists its cocoa content like Chocolove Extra Dark (77%) or Dagoba New Moon (74%), which contain mostly cocoa and very little sugar. Keep in mind that although dark chocolate can be a healthy treat, it is still calorie dense, so keeping it to just a square or two is a good idea.
Avocados or guacamole: The fat in avocados (depending on where they’re grown) is approximately 60% monounsaturated, 25% saturated, and 15% polyunsaturated. Avocados are a very healthy natural food that provides many nutrients, fiber, and healthful fats, while adding a rich flavor to any meal. Try sliced avocado on sandwiches or in salads or use guacamole in wraps, sandwiches, or quesadillas.
High fat fish such as wild salmon, sardines, mackerel, herring, trout, etc.: Just about any fish or seafood are good sources of natural omega-3 polyunsaturated fats, but the higher fat fish listed above are the best sources of omega-3’s. Due to the radical switch to a higher proportion of omega-6 polyunsaturated fats like soybean oil, corn oil, safflower oil, etc. in our food supply during the middle of the 20th century, the average western diet is currently way too high in omega-6’s compared to omega-3’s, which wreaks havoc in your body. This is where good omega-3 sources like high fat fish, walnuts, and flax seeds can help bring you back to a better ratio of omega-6/omega-3.
Nuts (any and all – walnuts, almonds, peanuts, cashews, macadamias, etc.): Nuts are great sources of healthy unprocessed fats as well as minerals and other trace nutrients. Macadamias, almonds, and cashews are great sources of monounsaturated fats, while walnuts are a good source of unprocessed polyunsaturated fats (including omega-3’s). Try to avoid nuts that are cooked in oil. Instead, choose raw or dry roasted nuts.
Seeds (sunflower seeds, pumpkin seeds, sesame seeds, flax seeds): All of these seeds are great sources of natural unprocessed healthy fats. In particular, flax seeds have received a lot of attention lately due to their high omega-3 content. However, keep in mind that omega-3 polyunsaturated fats are highly reactive to heat and light, and prone to oxidation and free radical production. Therefore, freshly ground flax seed is the only way to go. Instead of using the store bought ground flax seed, you can buy whole flax seed and use one of those miniature coffee grinders to grind your own flax seed. Try grinding fresh flax seed into your yogurt, cereal, or even your salad. If you’re using a flax oil, make sure it’s a cold-pressed oil in a light-proof refrigerated container, and use it up within a few weeks to prevent it from going rancid. NEVER cook with flax oil!
The fat in organically raised, free-range animals: This is where most people have been misinformed by the mass media. Animal fat is inherently good for us, that is, if it came from a healthy animal. Human beings have thrived on animal fats for thousands of years. The problem is, most mass produced animal products today do not come from healthy animals. They come from animals given loads of antibiotics and fattened up with hormones and fed un-natural feed. The solution is to choose organically raised, free-range meats, eggs, and dairy. At this time, the price is still a little higher, but as demand grows, the prices will come down. I’ve found an incredible website that actually offers free-range grass-fed meats delivered right to your doorstep at very reasonable prices. Believe me, it’s very hard to find grass fed meats at any grocery stores, so I was pleased to find this site.
The Deadly Fatty Foods:
Hydrogenated oils (trans fats): These are industrially produced chemically altered oils subjected to extremely high pressure and temperature, with added industrial solvents such as hexane for extraction, and have a metal catalyst added to promote the artificial hydrogenation, followed by bleaching and deodorizing agents…..and somehow the FDA still allows this crap to pass as food. These oils aren’t even worthy of your lawnmower, much less your body! They’ve been linked to obesity, heart disease, diabetes, cancer, and more. Even small quantities have been shown in studies to be dangerous. If you care about your health, check the ingredients of everything you buy, and if you see partially hydrogenated oils of any kind, margarine, or shortening, protect yourself and your family by choosing something else.
Refined oils: Even if the oils are not hydrogenated, most oils on your supermarket shelves are refined, even most of the so called “healthy” canola oils. Most refined oils still undergo the high temperature, high pressure, solvent extraction, bleaching, and deodorizing processes. Anything labeled vegetable oil, soybean oil, corn oil, cottonseed oil, safflower oil, and even many canola oils have been damaged by this refining process (unless they say “virgin” or “cold expeller pressed”). This damages the natural structure of the fats, destroys natural antioxidants, creates free radicals, and produces a generally unhealthy product. Take note that the explosion of heart disease in the middle of the 20th century coincides quite nicely with the rapid increase in the use of hydrogenated and refined oils in the food supply.
Anything deep fried: including tortilla chips, potato chips, French fries, donuts, fried chicken, chicken nuggets, etc. All of this crap shouldn’t even pass as real food in my opinion!
Homogenized milk fat – Milk fat is a very healthy fat in its natural raw state. Milk and beef from grass fed organically raised cows is known to have higher quantities of healthy fats like conjugated linoleic acid (CLA) and omega-3 fatty acids compared with grain fed cows. Traditional populations around the world have thrived in perfect health while consuming huge quantities of raw, non-pasteurized, non-homogenized, full fat dairy products. Once again, food processing ruins a good thing by pasteurizing and homogenizing milk fat, rendering it potentially dangerous inside the human body. Unfortunately, you will find it almost impossible to find raw milk in the US unless you personally know a farmer. Check out http://www.realmilk.com for more info on the benefits of raw milk and to find out if it’s available near you. As an alternative, cultured dairy products like yogurt have at least had beneficial microorganisms added back to them making them better for you. Realistically, since you probably won’t find raw milk, sticking to skim milk is the best option to avoid the homogenized milk fat. If you use butter for cooking, your best option is grass-fed butter.
I hope this article has shed some light on the truth about dietary fats and made you realize their importance in a healthy diet.
A fully comprehensive analysis on dietary protein, carbohydrates, and fat, and how to compile all of this information into a diet that promotes a lean healthy body with a low body fat percentage is provided in my book “The Truth About Six Pack Abs”. Give it a try and you won’t be disappointed!
I’ve written many times in the last couple years about the mistaken beliefs in society about saturated fat and the false perception in the media AND with MOST health professionals that saturated fat is bad for you.
If you’ve seen in some of my articles, I’ve even showed you why saturated fat can even be GOOD for you in some cases, despite every health/fitness professional in the world just accepting the false belief that it’s bad for you.
Note – I’m NOT saying that an “Atkins style” diet is good for you! Atkins is NOT a healthy or balanced way to eat! Atkins typically promotes processed meats full of nitrates, nitrites, excess salt, and imbalanced omega-6 to omega-3 ratios (since most grocery store meats are grain fed and not raised in a healthy manner). Also, Atkins plans typically have a lack of many other important food groups, nutrients, and antioxidants.
Rather, what you’ll see in this article, is that saturated fat is a perfectly natural part of the human diet and has been for eternity… it is NOT the evil demon it has been made out to be!
I have to say I was pleasantly surprised to FINALLY see a big name publisher have some guts to publish an article about why everyone in the world may be wrong about their beliefs about saturated fat.
I picked up a new issue of Men’s Health magazine over the weekend, and they have a huge 6-page article in there about the faulty research in the past about saturated fat, and some new emerging research that is showing why it may actually be more good for you than you would believe.
I’ve got to give them credit… the article was VERY well researched and put together beautifully to summarize where the studies in the past have gone wrong, and why recent studies are showing that everyone may have been wrong for the last 5 decades about saturated fat.
I’d highly suggest you read the entire article if you can. If not, I’m going to try to give you a quick summary of the findings here since it was a long article…
The “Fact” that saturated fat is bad for your health has never been proven by legitimate studies
First of all, did you realize that although doctors, nutritionists, fitness professionals, and the media all have told you that it’s a FACT that saturated fats are bad for you, this “FACT” has actually never been proven!
It’s actually not a “fact” at all. It was a hypothesis! This goes all the way back to a flawed research study from the 1950’s where a guy named Ancel Keys published a paper that laid the blame on dietary fat intake for the increasing heart disease phenomenon.
However, there were major flaws to his study. For one, in his conclusions he only used data from a small portion of the countries where data was available on fat consumption vs heart disease death rate. When researches have gone back in and looked at the data from all of the countries, there actually was no link between fat consumption and heart disease deaths. So his conclusions were actually false.
Second, his blaming of fat intake for heart disease was only one factor that was considered. There was no consideration of other factors such as smoking rates, stress factors, sugar intake, exercise frequency, or other lifestyle factors.
Basically, his conclusions which blamed heart disease deaths on fat intake were really just a shot in the dark about what a possible cause may have been, even though all of those other factors I just mentioned, plus many others, may be the bigger cause.
Unfortunately, Keys study has been cited for over 5 decades now as “fact” that saturated fat is bad for you. As you can see, there certainly is nothing factual about it.
Since that time, numerous other studies have been conducted trying to link saturated fat intake to heart disease. The majority of these studies have failed to correlate ANY risk at all from saturated fat. A couple of them made feeble attempts at linking saturated fat to heart disease, however, it was later shown that in those studies, the data was flawed as well.
Another issue with flawed studies is that many studies have lumped artificial trans fat intake together with saturated fat intake, and mistakenly laid the blame on saturated fat despite the overwhelming evidence that artificial trans fat is the REAL health risk. This is a HUGE mistake as there is a vast difference in how your body processes nasty artificially created trans fats vs the perfectly natural saturated fats that have been part of the human diet since the beginning of man.
Do we actually have evidence that saturated fat may actually be good for you instead?
Did you know that there are several well known tribes in Africa… the Masai, Samburu, and Fulani tribes… where their diet consists mostly of raw (unpasteurized) whole milk, tons of red meat, and cows blood? The typical members of these tribes eat 5x the average amount of saturated fat compared to overweight, disease-ridden Americans.
Despite their very high saturated fat intake, they display extremely low body fat levels, and heart disease to natives of the tribe is virtually non-existant.
Now most critics of this example will say that it must be related to superior genetics… however this is false, as when they studied tribesman who had moved out of their native lands and started eating more modern day diets, their blood chemistry skyrocketed with heart disease risk factors.
This is true of certain pacific island countries inhabitants as well. Several studies have shown that certain pacific island nations had VERY high intakes of total fat as well as saturated fat from tropical fats such as palm, coconut, and cocoa. Tropical plants in general have naturally higher levels of saturated fats in their tissues due to the warmer climate.
Despite super-high intakes of saturated fat, these island natives were typically very lean and heart disease was virtually non-existant. However, when researchers followed up with islanders that had moved away from their native island and adopted a typical western diet, the heart disease risk factors were through the roof. Hmm, once again, another example of people that started eating LESS saturated fat and more processed western foods and INCREASED their heart disease factors.
In fact, did you know that although saturated fat intake does increase your LDL bad cholesterol, it actually increases your HDL good cholesterol even further, hence improving your overall cholesterol ratio, which has been proven to be more important that just total cholesterol level (actually total cholesterol is an almost useless number… inflammation is the REAL problem, but that’s a whole different topic).
Another fact worth noting in favor of saturated fat…
Saturated fat is comprised of various different types… the 3 most common types are stearic acid, palmitic acid, and lauric acid.
Stearic acid is found in animal fat and cocoa in higher levels. Research continues to show that stearic acid has no negative impacts on heart disease risks. If anything, it’s either neutral or beneficial. In fact, your liver breaks down stearic acid into a monounsaturated fat called oleic acid, which is the same type of fat that makes up most of heart-healthy olive oil. Bet you didn’t know that!
Lauric acid is beneficial as well. Not only has it been shown to increase your HDL good cholesterol levels significantly, but it is also lacking in most Americans diet and has even been shown to have some powerful immune-boosting effects potentially. It is even being studied currently in HIV/AIDS research to help improve immune function in patients.
Tropical oils such as coconut and palm are the best sources of the healthy saturated fat – lauric acid.
Palmitic acid is the other main component of saturated fat and has also been shown to increase HDL good cholesterol to the same, if not greater extent than LDL bad cholesterol, thereby making it either neutral or beneficial, but certainly not bad for you.
So, if all of these researchers have tried so hard over the years to point the finger at saturated fat, but have continued to fail to show a correlation between saturated fat and heart disease risk, what are the REAL culprits for heart disease?
Well, here are the REAL causes of heart disease risk:
Trans fats (artificially hydrogenated oils)
Heavily refined vegetable oils such as soy, cottonseed, corn oil, etc. (inflammatory inside the body, and typically throw the omega-6/omega-3 balance out of whack…remember, inflammation is the REAL cause of heart disease, NOT dietary saturated fat or cholesterol).
Too much refined sugar in the diet (including high fructose corn syrup)
Too much refined carbohydrates such as white bread, low fiber cereals, etc
Lack of exercise
Other lifestyle factors
So why does it seem that so many attempts over the years have tried to lay the blame on saturated fat… do you think it might have anything to do with the muli-billion dollar vegetable oil industry, which has taken over for cooking oils for what used to be mostly animal fats and tropical oils in decades past…
hmm… do multi-billion dollar industries really have an influence on the way data is portrayed to the public? Of course they do! And don’t even get me started on the cholesterol meds industry! Again, I digress.