Check out this ‘Fat Loss Limeric” from Burn The Fat Inner Circle Holiday Challenge participant Larry Grimes (and be sure to look at his amazing fat losstransformation that he achieved in 50 Days!!) 

Here’s Larry Limeric: 

———————–

Till my mirror one day

Asked me in dismay

Whose ugly body is
that?

I stared at my ample behind

And realized I had been
blind

The body I see

Is not really me

Not as I am in my mind.

I looked at my abs in disgust

To clean up my life was a
must

I want to be lean

Not afraid to be seen

But in whose advice can I
trust?

Then I heard of an ebook one day

For which I was anxious to
pay

Of how fat can be burned

And good health returned

All in a natural
way

Tom’s method is based upon science

Against gimmicks he stands
in defiance

With research well-studied

The waters un-muddied

Nor
clouded by corporate alliance

So I started a 50-day quest

And pursued it with relish and
zest

To burn off the fat

Till my bulges get flat

I visualized me at my
best

I’m holding myself to account

And my scales I regularly
mount

On pizza I pass

I track Lean Body Mass

And all kcals I carefully
count

I needed to pick up the pace

And burn calories, not feed my
face

So I started to run

And it soon became fun

The real me I started
to chase

Then I started to work at the gym

To build muscles and make
myself thin

I started with reps

And reps turned to sets

But still was
unable to chin

I now have begun to lose weight

And my adipose cells to
deflate

My heart is serene

Muscles I’ve never seen,

Are starting to
make me look great.

Despite gastronomical sin

And cravings I struggled to
win

I’m still gaining ground

With new energy found

And I’ve finally
managed to chin.

I’ve still got a long ways to go

My progress is sure but
slow

When I look in the mirror

My vision is clearer

The real me is
starting to show.

To Tom, and Kyle, and Ed

And all those who wrote in my
thread

You’ve helped me to grow

And I want you to know

Pretty cool ehh? 

Check out Larry’s transformation pics here

Ever hit a “wall” in your fat loss program where your progress just seemed to come to a schreeching halt?

Perhaps you’re experiencing it now…

Well, good news — scratch that, GREAT news.

Fitness model and author John Romaniello is offering a complimentary download of his new fat loss report “Why You’ve STOPPED Losing Body Fat…And How to Fix It” over at his website.

The download is totally F.REE:

Download The Report Here <——- *FREE* Download

I’ve read the report, and John really went over the top here –  more than 25 pages of pure, actionable content that will absolutely help you immediately begin losing fat FASTER.

Here’s the link again:

Download Here <——- *FREE* Download

Enjoy the report!

–Kyle Battis

P.S. There are no “strings” here. Just tap on the link above and you’ll be downloading the report before you know it.

By Tom Venuto
http://www.secretsofburningfat.com/

When you pause and reflect on the past decade as you look ahead to a new one, it makes you appreciate how short life is, how valuable time is and how quickly the time can pass you by - with nothing to show for it, if you don’t plan otherwise.

That’s why the passing of another decade can feel like a wakeup call as much as a fresh start: Looking at the technological wonders that surround us in 2010, I can’t help thinking it feels like science fiction.

In fact, modern technology is one of the reasons why some people have succeeded at body transformation while others have failed.

I’m still in awe of the web. The satellite navigation system in my car amazes me every time I drive. I can store a library of books in a device that fits in my pocket. It blows my mind that we can speak to each other face to face through the internet live on video. That’s straight from Star Trek! And those are just the everyday little things.

The cover story of the January 2010 National Geographic magazine is titled, “Merging Man and Machine” – it’s about bionic limbs. Richard Branson’s company, Virgin Galactic just unveiled spaceship two and is preparing to launch civilians into sub orbital space flights.

It’s the greatest time to be alive in all of human history! Unfortunately, today’s modern conveniences have brought a dark side upon us.

Rising obesity has paralleled the march of technology. The chair-bound, desk-job, computer, car, elevator, television based society of today is helping to make millions of people fat and lazy.

Our current way of life is less than a century old, yet our biology hasn’t changed in tens of thousands of years. Our bodies were designed to move and work, not sit and click.

We’ve become spoiled. Complacent. Dependent. And we are paying a price for it. We are fatter than ever before in all of human history. More than two thirds of Americans are now overweight. One third are obese.

People are dying because they‘re too fat.

Ironically, none of our new technology can solve our body fat problems.  There’s no easy way. No pill. No machine. No drug. More knowledge isn’t going to help. We already have most of the answers. We know more about the human body than ever before. But it’s all academic.

The problem lies in the doing. You have to do the work – in the gym and in the kitchen. Hard work.

We are a quick fix society. It’s partly human nature, but technology is making us more impatient. We can have products delivered to us with one click and even do it from our cell phones. We have instant downloads, movies on demand, and drive through coffee shops. We get  our food made and delivered in just minutes while we are sitting in our cars, and it’s still not quick enough. The internet is blazingly fast, but most people will abandon a web page in seconds if it hasn’t loaded. It’s no different with fat loss. We want six pack abs yesterday.

Simultaneously fighting the pull of human nature and the convenience of new technology is no easy task. But there is a solution: Future Orientation.

The most successful people in the world today are those who have a long term perspective. They plan 5-10 years in advance and beyond. They know how to enjoy and live in the present moment, but they take action and make decisions based on their future vision.

The passing of another decade makes you take stock of yourself and your achievements, or lack thereof. “What did I accomplish in the last 10 years? Am I a better person today than I was in 2000?”

If you don’t like the answers, then it’s time to finally get serious about your future because the next 10 years are going to fly by even faster than the last 10 as the pace of life and society gets even faster.

To succeed in the new decade, think beyond new year’s resolutions. Think beyond the 12 week fitness goal. As you write your goals this year, don’t stop with 3 month or even 1 year goals.

Project yourself into the future: 3, 5 and 10 years from now. For each point, dream, fantasize, visualize: if your body, your health your physical performance were perfect in every way, what would that look like? Describe it in vivid detail.

With our ingrained penchant for quick fixes, we often overestimate what we can achieve in the short term and set unrealistic deadlines on our short term goals. But the flipside is that we often underestimate what we can achieve in the long term, so we set our long term goals too low.  Do you realize that people have gone from broke to billionaire in 10 years? In this internet age, some have done it even faster.

My challenge for you this year is to start thinking about your body and your life with the same type of creativity that has led to our greatest technological advances:

Not the same thoughts as yesterday. Not just positive thoughts. just bigger thoughts. NEW THOUGHTS! Creative thoughts! Inventive thoughts! From new thoughts will spring new goals, new actions and new achievements.

Fitness goals should not take over your life, they should enhance every other part of it. So take this opportunity to achieve balance by setting long term goals for every area of your life – health, fitness, finances, career, relationships, experiences, travel, possessions and spiritual growth.

Most people didn’t set any goals 10 years ago. They’re among the masses who are in the same place today as they were a decade ago. 

Some people only set short term goals, so they accomplished a few little things, but then stopped, as if a goal were a final destination rather than a stepping stone along a path. Other people set goals but didn’t follow through on them. They forgot that goal setting and goal achieving are two different things.

Don’t fall into these traps.

If you need coaching in the goal setting process – from the daily and weekly baby steps to the long term goals and dreams that span a decade – read chapter one of Burn The Fat, Feed the Muscle.  If you already have it. Now is the time to revisit it.

If you don’t own a copy yet, you can get the program at:

http://www.secretsofburningfat.com/

Most people make resolutions. Some people set well-formed goals. But long term goals are the goals that almost everyone forgets to set.

If you didn’t do this exercise 10 years ago, do it now. If you do, I guarantee that in 2013, 2015, 2020, you’ll not only find yourself living at a whole new level, you’ll find yourself living in another world - one of your own creation.

Happy New Year!

Tom Venuto, author of
Burn The Fat Feed The Muscle
http://www.secretsofburningfat.com/

Founder & CEO of
Burn The Fat Inner Circle
http://www.BurnTheFat-InnerCircle.com

PS. Remember, goal setting is just the start. Goal ACHIEVING requires a nutrition and training plan.  Burn the Fat, Feed the Muscle is the most comprehensive fat loss program of its kind because it teaches you every element necessary to succeed: nutrition, cardio training, weight training and “mental training” (goal setting and mindset).

Learn more about the Burn The Fat program at:
http://www.secretsofburningfat.com/

Learn more about our Burn The Fat Inner Circle community at:
http://www.BurnTheFat-InnerCircle.com

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: http://www.secretsofburningfat.com/

Hey there,

This article is an excerpt from buddy Nick’s new book “The Best Chest Exercises You’ve Never Heard Of“…53 unique exercises and training techniques for the chest. If you’re looking to break through a plateau, get some training variety or just have some fun in your training again definitely check this book out!

One of the most common training questions I get with regards to chest training is simply not being able to feel the pecs working at all when doing chest exercises!

And when you can’t feel the pecs working, you know darn well that actual muscle development is simply NOT going to happen.

So enough about the problem…how do you FIX it?

I’ve got a number of techniques for you to try out, some of which may work better than others for you.

But they should get you well on your way towards the chest development you’re looking for.

1. Pre-Exhaust Training

When performing a movement like the bench press, the pecs are definitely involved but can be easily pushed into a secondary role by the front delts and the triceps.

So instead of doing a regular bench press movement, you will instead do 6 to 8 reps of dumbell flyes (an isolation movement for the chest) THEN immediately go right to the bench press.

The idea here is to “pre-exhaust” your pecs so that when you do the bench press, your pecs are the weakest link and the shoulders and triceps then push the chest harder than it would normally be pushed.

When you have to stop, it’s going to be pec fatigue that ends the set while the shoulders and triceps are still relatively fresh.

2. Feeling The Flye

Now, the pre-exhaust training is all well and good…but what if you can’t feel your pecs even doing FLYES? Pre-exhaust won’t be much help.

The first thing you need to do is get off the flat bench and onto a Swiss Ball.

Get into position on the ball and wrap your entire back AROUND the ball. Don’t just put your shoulders on the ball and keep your body straight, like many people are taught with the ball.

To get the most out of flyes, you need to open up your rib cage and get your shoulders back (which helps focus the tension on the pecs instead of the shoulders).

The ball is PERFECT for this position. So lay back on the ball, wrap your back around it and consciously force your shoulders back and down.

THEN do a dumbell flye.

Imagine on the way down like you’re trying to push your chest up to the ceiling. And imagine on the way up that you’re wrapping your arms around a big tree.

When doing flyes, don’t hold the dumbells perfectly parallel to each other…hold them at about a 45 degree angle to your body (thumb end in closer to the head - pinky side outwards). This takes stress off the shoulders and helps keep tension on the pecs.

3. Tilt the Dumbells

When doing dumbell presses (either on the ball or the bench), tilt the dumbells down and in…if the dumbells were pitchers or water, it would look like you’re pouring them on yourself.

This tilt (and make sure and keep that tilt through the whole exercise) keeps tension on the pecs. If you keep them horizontal or tilting outwards, the tension goes to the shoulders.

4. Concentration Flyes

These are done standing, in a bent-over position, with light weight. They’re a great exercise for developing that “feel” in the chest. They won’t build a chest - just assist in getting that connection.

Grab the dumbell and bend over a bit.

Now, keeping your arm slightly bent but stiff (no movement other than at the shoulder), bring the dumbell up and across your body as though trying to touch it to your opposite shoulder.

Because your arm is hanging down and the dumbell is coming across your body, it takes the front delt pretty much completely out of it, forcing the pec to do all the work. Hold at the top and SQUEEZE the pec hard.

Remember to go light on this one - it’s not about building but developing that mind-muscle connection. And be absolutely sure you’re NOT bending your elbow - the movement must occur only at the shoulder.

5. The Rolled-Up Towel Trick

This is a technique I came up with to force the shoulders down and back (as I mentioned with the flyes above) and get the pecs involved in the bench press. This is done on the flat bench.

Roll up a towel and lay it lengthwise down the centerline of the bench. Set it on the bench right between where your shoulder blades will be. Your head should be on a flat section and your butt should be on a flat section.

Lay down on the bench, feeling the towel run right down your spine. This elevation immediately forces your shoulders back and down (the proper position for benching and feeling it in your chest).

It’s not particularly comfortable but it’s a great teaching tool to force your body into the proper position.

6. Stop Trying To Go So Heavy

Half the time, you’re probably just trying to go too heavy on the chest exercise and you just lose the feel for the exercise. Back off on the weight and feel the pecs working rather than focusing on blasting up the weight.

When you load the exercise heavy, your body immediately turns to its strongest movers. If your chest isn’t part of that A team, it won’t be called upon.

7. Don’t Grip So Hard

One of the things I’ve noticed with chest exercises is that the harder you grip the bar/handles, the more the tension gets moved to the shoulders and triceps.

Try easing up on your grip a little - not to the extent that you make the exercise dangerous, but back off on the death grip and see if you feel a difference.

8. “Shocking” High-Rep Training

This is best done on the very first set of your workout with NO warm-up. You’re going to just be using a moderate weight, so don’t worry about not doing a huge warm-up. If you have a decent amount of training experience, you’ll be just fine.

We’re going to literally “shock” your chest muscles into responding here. Load the bar with (or select dumbells) a weight you’d normally be able to get about 12 to 15 “strict” reps in your regular workout.

Now lay down and CRANK OUT as many reps as you can with that weight as fast as you possibly can. Don’t worry if your form isn’t perfect…just hammer the reps out.

And when I say crank, I mean CRANK…don’t bounce the bar off your chest or anything but you must quite simply EXPLODE out of the bottom of every single rep…and don’t even think about slowing down to get the negative.

The idea here is very rapidly call upon every available muscle fiber worked by that exercise to contribute an emergency situation, especially the power-oriented type 2 muscle fibers.

And this emergency idea is why you’re not going to do a warm-up…we want it to be a TRUE emergency situation where you go from zero to kablammo!

ONE set of this is all you need. Because once you do that first set, not only will the entire area be fatigued, you won’t be able to get nearly as many reps and it won’t have the same emergency effect on your body.

9. Static Contraction Holds and Pushes

This can be done on almost ANY chest exercise…though it doesn’t work too well on dumbell flyes or presses. It works best on cable crossovers or pec deck, where the tension is greatest at the top, when the arms are close together. It’s also pretty good on barbell bench.

A straight static hold means just hold that contracted position for as long as you possibly can. Then fight the negative all the way to the bottom.

This systematically exhausts all the muscle fibers of the chest AND gives you time to really get your mind into the muscle, shifting your arm and body position during the hold until you really feel it targeting the pecs. By taking this time, you get to feel what you don’t normally get during a standard exercise.

And those pushes I mentioned?

As you’re holding that static contraction, have a partner push down on the weight stack (if you’re on a pec deck). Just a quick push is all you need. This sets off a stretch reflex in the pecs, activating even more muscle fibers. It’s basically another emergency situation.

When using cable crossovers, have your partner put their hands in between yours and push outwards really quick. If you’re doing a static hold in the top position of the barbell bench, have them push down on the bar really quick while you maintain the hold.

A couple of these pushes is all you need.

10. Cable or Band Push-Ups

This technique combines two type of resistance - a bodyweight push-up and direct outwards-pulling resistance of cables or bands. When you put them together, it’s CRAZY how much tension you’ll get on your pecs.

(spoiler alert - this is an exercise taken directly from Nick’s book!)

It’s like combining a static hold with a dynamic exercise - two types of tension, both targeted on the pecs.

For the cable version, set two handles on the low pulleys and use a light weight. Kneel down holding both handles.

Now set your fists on the floor in the push-up position. Straighten out your body and start doing push-ups.

The cables will be trying to pull your hands directly out to the sides. Your pecs have to fight this outwards-pulling tension. When you add in the push-ups, you’ll feel these even more in the chest than you usually would, simply because your pecs are ALREADY working by holding the cables in place.

It’s a two-for-one exercise that will light up your pecs FAST.

You can easily accomplish the same thing with bands by hitching a couple of bands to solid objects out to the sides of you. The just hold the bands in your fists or loop around your wrists, make sure you get tension in them, then do the push-ups.

YOUR CHEST WILL BE TOAST…

I have to say, if you’ve not really felt your pecs before, these techniques should get you seriously moving in the right direction. I would recommend taking a few “chest” days and just trying all these techniques to see which ones work best for you.

About the Author:

Nick Nilsson, also known as the “Mad Scientist of Exercise,” has been training and innovating unique and powerful new exercises and training techniques for more than 18 years. He’s published 9 books on weight training, including his most recent - “The Best Chest Exercises You’ve Never Heard Of“

Visit his site now to learn more about how this book can take your chest development and pressing strength to a whole new level AND grab your FREE sample chest exercises!

Howdy,

Turn your speakers up and hit the play button below to watch this video interview with strength coach and muscle-building expert Elliot Hulse…

(Just hit the Play button above!)

To learn more about Elliot’s Lean Muscle Hybrid program Click Here

I hope you enjoy the video!

Be sure to leave your thoughts, feedback, questions, and comments below!

Train with purpose,

Kyle Battis CSCS, NSCA-CPT
www.HomeGymSecrets.com

By: Craig Ballantyne, CSCS, MS
www.TurbulentFatLoss.com

Men’s Fitness magazine recently asked me for 3 of my best fat loss secrets.

Since most times the magazines just don’t have enough space to run my full tips, I thought I’d give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn’t send to the magazine).

Secret #1 - Focus on burning carbohydrate, not fat, during your fat-loss workouts.

Sounds backwards, right? But not when you look at how I structure my workouts.

Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it’s obvious the workout is designed to burn carbohydrates during the training session.

I have no interest in you trying to train in your “target heart rate zone” for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.

Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your “fat burning heart rate zone”).

If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat.

Why do my fat loss workouts focus on burning carbohydrate rather than fat?

In order to burn more calories after the workout, that’s why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.

I call this ‘Turbulence’. By any name it gives you the same results- maximum improvements in your body composition (helping
you lose fat while gaining muscle).

Secret #2 - Use a range of repetitions in your strength training workouts.

In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout.

The Turbulence Training workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.

This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.

Secret #3 - Use the stationary cycle for interval training.

I choose the stationary bike for intervals whenever possible because cycling against a resistance can help maintain muscle mass.

Cycling against a resistance also allows you to perform a large amount of mechanical work, and that is a key determinant of the Turbulence in my training.

But please note: I don’t use low-intensity, fast pedaling ’spinning’ intervals as I’m convinced that the hard, resistance based intervals are more effective for fat loss.

My clients only cycle against a strong resistance in their intervals.

And while I really like the bike, but there are many other ways to do intervals. Use what works for you, but if you are at a plateau, try the bike.

Secret #4 - Increase meal frequency
Okay, so this isn’t really a secret to anyone that has read about fat loss.

But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.

Combine an increased meal frequency with an increased protein and fiber intake, and you’ll see your body composition improve rapidly.

If you need more nutrition help, then you’ll love the Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D.

See below for more details…

Secret #5 - My Synergistic Turbulence Training Workouts

My Turbulence Training Fat Loss workouts (www.TurbulentFatLoss.com) are fast becoming the most effective way to burn fat, build muscle, and get lean.

The synergistic strength training-interval training workouts are efficient and effective - getting you in and out of the gym in under an hour.

Here are some tips that you can use for an advanced training phase.

Use these tips for 2 weeks then return to your normal training
schedule:

a) Add 10 seconds to each interval but maintain the intensity

b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)

If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.

If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.

c) Add an extra set to each exercise in the first superset you do in each workout.

Again, use these three tips for an advanced fat loss period of two weeks, then return to a normal training schedule.

But always stick to the best fat loss nutrition plan possible.

If you have any other questions, just let me know.

Sincerely,

Craig Ballantyne
Author, Turbulence Training
www.TurbulentFatLoss.com

P.S. Big Nutrition Announcement!

The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., will help you transform your body.

Here are just some of the things you’ll learn from Dr. Mohr…

1) How to calculate your calorie needs (p. 6)

2) Calorie recommendations for obese individuals (p.7)

3) The 23 types of sugar (many hidden!) to avoid (p. 9)

4) The 20 whole-grain sources to fuel your fat loss program (p9)

5) Over 60 fruits and vegetables that should be added to your diet (p. 10)

6) The 16 protein sources you should select most often (p. 13)

7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)

8 ) The 9 Fat Sources you should select most often (p. 17)

9) Dr. Mohr’s 12 Rules for Fat Loss (p. 18)

10) The TT Nutrition Plan for Men (p. 19)

11) The TT Nutrition Plan for Women (p. 23)

12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)

To Learn More About Craig’s Program Click Here

By Geoff Neupert
www.KettleBellSecrets.com

Every time you turn around there’s a new diet, a new diet pill, or a new piece of equipment promising rapid, easy fat loss. But they all cost you something and there’s always a catch. I am going to outline a quick, simple, easy way for you to lose weight without resorting to gimmicks and I promise that you most likely have never even thought of doing any of these three steps before. Again, they will cost you nothing, or almost nothing.

Every outcome results from a choice, or an action. Whether you think you are actively making a choice or not, you are still taking action. Whether you like it or not, agree with it or not, everything you have, everything you are, is a result of the choices you have made, and the actions that made up those choices.

With that in mind, people are overweight because they made a choice to be that way. They chose what food to put in their mouths and how much of it to put in there. They chose which forms of exercise to engage in and which forms to not engage in. Bottom line is that the state of their current being is the sum total of their actions and choices up to this point.

You can learn a lot from other peoples’ choices. And that’s exactly how you are going to knock of a couple of extra pounds of fat in the blink of an eye.

Ready?

Then here we go…

Step 1: Go To The Mall And Watch Overweight People Eat.

Go to your local mall and cruise around the food court. Pretend you are interested in buying food. (Tip: Make sure you eat just before you go so you are full and satisfied and aren’t tempted to buy anything.) Instead, look at what fat people are eating.

What is it?

Is it “healthy?”

Is it “small?”

What are the combinations of foods they are eating?

What are they drinking and how much are they drinking?

Is it green or brown? (Weird question I know…)

Do this for about 20 minutes or so and take notes.

Step 2: Go Out To Eat With A Thin Person.

We all know people who are “thin” or lean, or skinny. Many of us want to look like them. Take one of your skinny friends out to lunch or dinner. Order what you want. Have a good time with them but notice what they order and how much of it they finish.

How did it compare with what you ordered and finished?

How did it compare with what you saw at the mall?

Do fat people and skinny people eat the same foods?

Do they eat the same quantities of food?

Who do you eat more like, a fat person or a thin person?

Step 3: Decide Who You Want To Be And Model Their Behaviors.
One of the keys to success in any endeavor is to find examples of people who have achieved what you want to achieve and then model their actions and behaviors.

You now know how fat people and thin people eat. Decide who you want to be and model their behaviors.

Alternately, you can do the exact opposite of what an overweight person does and be pretty successful in your attempts to lose weight.

Give these strategies a try and see if you don’t shed a couple of pounds within your first week of modeling.

Geoff Neupert has been a fitness professional for 16 years. He has over 18,379 hours of personal training and has trained individuals from all walks of life, from professional athletes to grandmothers, and helped improve their performances and lose body fat. He uses kettlebells as the primary tool for fat loss and and teaches kettlebell training both nationally and internationally with the RKC. He also provides the most comprehensive kettlebell training resource, including fat loss with kettlebells, on the web at Kettlebell Secrets.

Howdy,

You’ve probably heard that Trans Fats are are ‘Franken-Foods’ and should be avoided as much as possible due to their bad health effects?

Well, for the most part that is 100% true but I’ve got a surprise for you….

According to my buddy Mike Geary there is a specific type of trans fat that’s natural (not man-made) and actually helps you to lose fat faster and build lean muscle…

Check out the excerpt from Mike’s new program that he co-authored called “The Fat Burning Kitchen” below:

—————————————————————————

“…Not many people know this fact, but CLA is actually a natural form of trans fat, but it is FAR different than the artificial trans fats from hydrogenated oils that are so deadly and that you hear all of the negative information about. CLA is actually one of the only healthy trans fats in existence.

CLA is a natural form of healthy trans fat that occurs in the fat on the meat, and in the dairy from ruminant animals such as cattle, bison, deer, goats, sheep, kangaroo, etc. CLA in natural form has been shown to help in burning off abdominal fat and also maintaining or even building lean muscle.

Warning: do NOT use CLA supplements as they contain an artificially created form of CLA that is a different CLA isomer compared to the natural CLA isomer that’s found in meats and dairy from ruminant animals. The CLA isomer found in CLA supplements can have negative effects in the body and is more similar to an artificial trans fat. The only form of CLA is that going to benefit your health and help you to reduce body fat is the natural CLA isomers from grass-fed beef, bison, venison, etc or from grass-fed raw milk or cheeses.

Also, grass-fed meats and dairy contain 3-5x the CLA of grain fed meats, so avoid your typical grain-fed grocery store meats.

So that is the reason why I focused more on red meats such as grass-fed beef and bison during this 23-day cutting cycle instead of chicken, turkey, or fish — because the extra CLA can really help in accelerating fat loss and preserving lean muscle…”

———————————————————————–

There you have it… there actually IS such a thing as a healthy trans fat… bet you didn’t know that!

As I mentioned above this was an excerpt from Mike’s brand new program that he just co-authored with an extremely knowledgeable nutrition expert named Catherine Ebeling.

The program is called “The Fat Burning Kitchen”.

Because this his launch week… you can grab the program for half price this week only.

The price will double in a few days at the end of the week.

It’s ridiculously low priced so I highly recommend grabbing it…

Mike and Catherine really wanted to knock your socks off with this program, so if you grab a copy this week, they even decided to throw in a special bonus section that gives you every single nitty gritty detail of how Mike just went from 10.2% bodyfat down to 6.9% bodyfat in only 23 days while he prepped for a photo shoot recently.

This is advanced stuff for when you might have an event such as a wedding or a beach vacation coming up and you need to knock off some significant bodyfat in only 3-4 weeks time frame.

There’s nothing unhealthy here… but these techniques are definitely “amped up” from the norm.

When I say nitty gritty details… I’m talking everything, including specific spices, teas, nutrients, exactly what Mike ate, carb/protein/fat ratios and how he manipulated timing of nutrients to accelerate fat loss.

Seriously, Mike did the body comp tests and I went from 10.2% BF to 6.9% BF in only 23 days.

I’ll be sure to pass on Mike’s progess pics as soon as he has them available from the photographer.

You’ll find out all of those details of how Mike did this in the bonus chapter if you grab a copy this week so don’t delay and get a copy now…

check it out by Clicking Here

Train with purpose,

–Kyle Battis

PS - I’ve read through MIke and Catherine’s new book and The “23-day cutting cycle” program Bonus is worth 10 times the price of this book by itself and its only available this week so if you want to get super lean for some special event then this program will do it for you - but you better hurry because its only available this week:

(Grab the program here!)

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com
www.BurnTheFatInnerCircle.com

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

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

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

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

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

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

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

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

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

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

Here’s an example:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

About the Author:

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT) and a certified strength & conditioning specialist (CSCS). Tom is the author of the #1 best-selling e-book, “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using the secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn body fat and increase your metabolism by visiting: www.burnthefat.com. To learn more about Tom’s Fat Loss Support Community, visit: www.burnthefatinnercircle.com

Hey there,

I was on Twitter this morning and Dave Tate, owner of Elit Fitness Systems shared a link to one of the videos below. They are about a documentary of some pretty extraordinary strong men and women.

Anyway, I started watching one of them and got sucked into watching them ALL! (a productive morning).

There are some good lessons about health, fitness, and getting strong in these videos. Even if your goals are strictly fat loss I think you will find some lessons about fat loss in these videos (HINT: the people that they profile in these videos have made their chosen strength or performance goals PART of their identity and their lifestyle -how can you do the same?).

Here are the videos for you viewing pleasure:

Kyle Battis, NSCA-CPT, CSCS
Burn The Fat Inner Circle Site Manager
www.FatLossLunchBreak.com