Archives for Nutrition

Your Potential Starts in the Kitchen

Seth Godin

“Life’s too short” is repeated often enough to be a cliche, but this time it’s true. You don’t have enough time to be both unhappy and mediocre. It’s not just pointless, it’s painful.”

We tend to place unnecessary limitations on what we want from our life. We tend to think small, and place barriers in our thinking that prevent us from truly reaching our potential. The blame is on our environment - so much of what we see in the media influences our daily thoughts, actions, and patterns of behavior.

Even though the fault is external, the solution is internal. We need to constantly affirm ourselves that we are better then what others claim us to be. We are also above all the fad diets and insane dieting approaches that are so often marketed to us.

I bring up nutrition because that is truly where your potential begins. If you randomly ask 10 individuals who exercise regularly about their progress and examine their workout logs, most likely you will find the majority of them have been pushing them in the gym.

The story is completely different when you look at their nutrition logs. Their diet is stale, boring, and they constantly fight the battle of slipping. This is where so many of us settle for mediocrity and have come to accept that eating healthy is torture.

Plain and simple.

Even the most healthy individual will be confined to this way of thinking.

This is what causes us to fall into the “best this” and “best that” traps. Every few years someone comes out with a “super secret diet which will solves all of your problems.” We get compelled into becoming these mini nutritional experts, and end up going to bat for ways of eating we don’t fully understand.

Then we jump into “camps.” There’s the paleo camp, the vegan camp, the raw vegan camp, the intermittent fasting camp, etc. etc.

Now, I’m not knocking any of these ways of eating. They’re great for the individual that gets results from them, and can follow them without sacrificing their sanity.

The point I am trying to make, however, is that most individuals walk around with 1) a lack of proper understanding what it means to eat healthy, and 2) believe that what they are eating is healthy, even though it may not be.

Let’s get one thing straight: it’s not always the case that the one with the abs is eating super healthy.

My friend with the turbocharged metabolism eats fast food the majority of the time. He might be ripped to shreds, but it’s genetic.

An outward, physical appearance has nothing to do with what’s going on in your body.

Even those trying to be healthy who avoid carbs and run from fatty foods are doing a disservice to their bodies internal workings. There are certain foods you should be avoiding, but there are certain foods that should absolutely be a part of your diet, regardless of which “camp” you belong in.

In fact, there are 55 great foods that should be a part of your diet. You can check out the complete list here. This is a great breath of fresh air and will help you get your mind out of the “perfect diet” barrier to progress.

Body Toning Workouts: Tone your Body in 90 Days

The word “tone” is really just another way of saying that you want to get stronger and increase the definition of your muscles without getting bigger. This is rather tough to do, as increasing your strength will also mean that you must increase your caloric intake.

When most people say they don’t want to get bigger, they usually mean that they don’t want to turn into a “bodybuilder.” Lucky for these people, turning yourself into a massive bodybuilder is more difficult than it looks (or sounds).

Bodybuilders often train for years and undergo a variety of training methods to achieve the massive shoulders, huge biceps, and monstrous legs they are so known for. However, you don’t have train for years to get the physique you desire.

You can do it in a matter of 90 days. 90 days is a long time. It’s a matter of commitment. It’s matter of starting a program, and seeing it through to an end. People who have never finished anything in there lives will most likely not achieve their physique goals within a 90 day period.

That’s just the way it is.

Getting Started: Your 90-Day Transformation

There are numerous training programs designed to get you in shape in 90 days. However, there’s only three things you need for a good transformation plan:

  • Interval Training
  • Strength Training
  • Nutrition

Part One: Strength Training

Strength training is probably the most important aspect to a transformation plan. For a better, well-toned physique you absolutely need to increase your strength and pack on lean muscle mass. If you just do tons of cardio and eat less…you’ll lose weight…but you won’t look all that good.

For my first transformation, this is exactly what I did. I lost around 20-30 pounds. I weighed less on the scale. My pants were loser, but I didn’t look all that good. A friend of mine recently just lost a lot of weight.

He looks leaner, and is quite defined. He still has some stubborn fat, but he’ll lose it in due time. The point is that if he had not included strength training is his routine, he probably would have 0 definition and 0 strength.

Part Two: Interval Training

In the past few years, Interval Training has taken precedence over steady state cardio. I believe that it is a very important aspect to your fat loss plan. Interval training burns fat in a very short period of time because it is done at a high intensity level.

High intensity training boosts your metabolic rate, which what helps you burn more calories throughout the day. The days of counting every single calories you burn through exercise are gone. To prevent yourself from becoming “skinny fat” (meaning that you weigh less on the scale, but are still fat with no muscular definition), you need to make interval training a part of your fitness plan.

Interval training can also be replaced by Bodyweight or Kettlebell cardio. Metabolic Conditioning routines have also been a very good alternative to cardio. But as long as you have some sort of high intensity cardio method in your program, you’re good to go.

Part Three: Nutrition

This is the last, and most important component to your plan. Your program should absolutely have a nutrition plan that makes eating easy for you. Don’t perform any sort of highly restrictive fat loss diets.

The most important thing is to plan ahead. Even if your program isn’t perfect (and it won’t be), you can still achieve good results, as long as you plan your meals ahead, and stick to your plan. If you don’t achieve your goals, you can easily go back to your plan, make adjustments, and restart.

What most people do is they don’t plan or write anything down. They think they’re eating healthy, but they really aren’t. Calorie counting isn’t absolutely necessary, but you should understand the contents of your food intake.

One of the best programs I know that adequately helps you lose fat and build lean muscle mass in 90 days or less is the Superior Dumbbell Workout. Click here to learn more about Superior Dumbbell Workout.

Top 3 Thighs and Butt Exercises and Nutrition Secrets for Women

If you want to lose thigh fat, get sexy legs, and build a perky butt and booty that you can be proud of for life, then this will be the most important article you ever read.

Nutrition is the secret to success for women when it comes to sculpting their bodies and losing thigh fat.

Do you keep a nutrition log? If not, you must start doing so!

Research shows you’ll lose more fat if you track your diet and write down what you eat.

Record every aspect of your nutrition for at least 1 week. Most people have no idea how many calories they are eating each day. Just doing that will help you lose inches.

Here are 3 more secrets to success if you want a Booty for Life…

1) The #1 diet secret to success is…

To remove excess sugar and processed foods from your diet and switch to cheaper and healthier foods. In the Booty for Life program, you’ll receive a complete calorie counter and meal plan guideline to help you identify the perfect fat burning meal plan for women.

2) Small nutrition changes can help you lose a lot of fat.

This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunchtime soda with water) and one large change per week (such as setting aside time on a Sunday to shop and prepare for your weekly meals).

In the Booty for Life program, you’ll also get…

  • The Treats and Cheats Food Guide
  • A step by step system to determine the number of calories you need- Detailed guides to good carb, high-protein, and healthy fat foods
  • A perfect meal plan for eating multiple meals, even for busy women3) Exercises that you can do in the comfort of your own home – and even while LYING DOWN! – can help you sculpt your booty and “perkify” your butt.

    In the Booty for Life workout program, you’ll discover…

  • Unique LYING DOWN exercises that work your butt
  • Proven exercises to burn belly fat
  • You don’t need long, slow cardio or boring crunchesAnd you can build a beautiful butt in the comfort of your own home!

    Click this link to get the complete Booty for Life program and nutrition guide:

    To your success!

    Parth Shah

  • 2 Simple Diet Strategies to Break Through a Fat Loss Plateau

    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 Caloric Intake
    6%-12% 17Kcal per pound of LBM
    12%-15% 16Kcal per pound of LBM
    15.1%-19% 15Kcal per pound of LBM
    19.1%-22% 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!

     – Parth

    P.S. This article was brought to you by “Do This To Burn Fat” by Mike Geary and Jeff Anderson. Click here to learn more.


    How to make it easy to succeed with your fat loss goals

    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:


    Go to the grocery store and get all the food you need.

    Grab one of the programs listed earlier.

    Purchase any training equipment you need.

    Purchase a gym membership (if necessary).

    Get a trainer (if necessary).

    Get a nutritionist (if necessary).


    Prepare your food. Cook it all at once, and store it in the fridge for the week.

    Prepare your mind. Meditate. Read inspirational quotes. Watch Rocky.

    Prepare your body. Warmup. Stretch.

    This is your blueprint, now go do it.

    How Excuses are Making you Fat

    Monday morning, you start your diet.

    Wednesday afternoon, you break your diet

    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


    Fast Fat Loss vs Efficient Fat Loss


    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.


    1 Trick to stop cravings & control appetite

    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:

    Click Here for More Information

    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:

    *Canola Oil, soybean oil, etc
    *Whole grain breads or crackers
    *Tofu or soymilk
    *so-called “energy” drinks
    *Protein bars
    *Skim milk
    *Rice cakes
    *Sports drinks
    *Low-carb “designer foods”
    *Low-fat “designer foods”


    You’ll see why inside the FBK program. Grab it today while you can still get the Half price deal:

    Click Here for More Information

    Mike Geary Six Pack Abs Nutrition Product

    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 Abs Stephanie after getting great results


    I attached a couple photos to show you how far I’ve come since starting your program… 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!!

    Stephanie Hurst
    Tulia, Texas

    “…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

    Once I’ve confirmed your purchase, I’ll send you the bonus in your email!

    Click here to Grab your Copy of Fat Burning Kitchen

    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!)

    Hello Mike,
    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,

    John Howlett
    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,

    -Greg S.

    “…I did start applying your diet and food recommendations, and even with just that, I’ve already lost 6 lbs (10 lbs to go)…”

    Dear Mike,

    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!

    Mike Castaneda

    “…this program has given me new motivation and kickstarted my results. Thanks Mike!”

    Dear 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! …”

    Hi Mike

    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…”

    Hey Mike

    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 …”

    Hey Mike,

    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…”

    “Hi Mike

    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

    Once I’ve confirmed your purchase, I’ll send you the bonus in your email!

    Click here to Grab your Copy of Fat Burning Kitchen

    10 Reasons Why You Should Get Fat Burning Kitchen

    1. You want to avoid trial and error.
    2. You want to lose fat effectively and safely.
    3. You want to know what foods to eat and what foods to avoid.
    4. You want a nutrition program that isn’t afraid to go against the grain (literally).
    5. You want to learn how to incorporate a sound nutrition program into your current exercise program.
    6. You want to lose fat dramatically.
    7. You want to know why other people are talking so much about Mike’s programs.
    8. You are hungry for a fluff free book that is pure content.
    9. You want to know what the biggest mistakes you’re making with regards to your nutrition.
    10. 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!

    Stop Wasting Time! Click here to Grab your Copy of Fat Burning Kitchen

    Bodyweight Blueprint for Fat Loss

    Now You can Have a Great

    Body, Better Health,

    and Amazing Fitness by

    Exercising with Just

    your Bodyweight in the

    Comfort of your Own


    I’ve been training with my

    bodyweight for almost two

    years now. For a long time I stuck to

    primarily pushups,

    pullups, and bodyweight squats. But

    once I purchased

    Coach Steer and Murdock’s,

    Bodyweight Blueprint for

    Fat Loss, I’ve been incorporating a

    lot of their unique

    exercises and workout programs.

    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.

    You’re getting extremely good advice from experts who know what they’re doing. And you don’t even have to go and buy their individual eBooks! You get all the information as part of this incredible fat loss package!

    Enough waiting. I suggest you go and grab your copy of the Bodyweight Blueprint for Fat Loss today. You won’t be disappointed!

    Click here to Grab your Copy.


    If you make the commitment today and purchase the Bodyweight Blueprint for Fat Loss workout program, then I will send you 3 months of Bodyweight Workouts for Free!

    I’ve used the same movements and training style Coach’s Steer and Murdoch teach in their product, and combined them with my own unique high intensity style.

    This bonus includes three Bodyweight programs:

    • Bonus Workout Program #1: Ascending Reps
    • Bonus Workout Program #2: Up and Down Pyramids
    • Bonus Workout Program #3: Combination Program

    In order to grab this bonus, you just need to follow two simple steps:

    • Step One: Purchase Bodyweight Blueprint for Fat Loss.

    • Step Two: Forward your receipt number to

    Once I confirm your purchase, I will send you the bonus via email.

    P.S. If you made it this far, then you’re definitely ready to purchase Coach Steer and Murdock’s program. Do not hesitate! You need to take charge of your health and this Bodyweight Manual is the perfect for anyone who cares about their health, fitness, and well being.

    Click here to Grab your Copy.