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[ Editor's Note:  Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

Lies and more lies.

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

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

It’s you.

Let me explain.

When a celebrity passes away the world takes notice.

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

Early this week they grabbed something they shouldn’t have…

… and I responded.

–>>Get 7 minute Muscle Half off <<–

The media pulled in some “expert” to suggest that Michael Jackson’s untimely death may have been due to…

… ready?

“Working out too much at middle-age.”

Oh, brother.

Watch my video and see the other lies as well…

… plus the truth.

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

Here’s a hint:

Working out “more” intense, but “shorter” can save you from a heart attack when you’re over 40.

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

–>>Get 7 minute Muscle Half off <<–

 

[ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

Several recent studies have pointed to the validity of doing very short cardio sessions (10 minutes) several times a day as being as beneficial… or even better… than one longer session. I agree, assuming you do some form of interval work in your cardio sessions. In fact, unless you want to drop a lot of bodyfat, you can get by with one 9-minute session a day if you do it right.

Quick Start: Try three super-short sessions with at least a 2-3 minute higher-intensity ‘burst’ in the middle. You do not have to go to the gym to do this. You can do this by walking stairs, stepping up and down on a low platform, or even walking outside. Let’s face it: 10 minutes is a lot easier on the brain than 30 minutes… and just as good.

For More Information: When you pick up my book The Every Other Day Diet you’ll have a chance to get my book 7 Minute Body for 1/3 the retail price for a limited time only.

In 7 Minute Body, I cover my personal 9 and 15-minute cardio sessions, my 3-minute abs workout (no kidding… I do not train my abs for more than 3 minutes!) and more.

Watch the presentation on my Every Other Day Diet homepage or just click here now to just pick up 7 Minute Body now.

This is a free video provided by Jeff Anderson the Author of Home Made Supplements Guide.This is a pre workout recipe. Jeff is kind enough to share with us one of the recipes from his Home Made Supplements Guide. After you watch this video you cand download the full recipe here.


Download this recipe

We also recommend downloading the recipe if you are interested in some explaintion of each of the supplements used in this recipe . Download this recipe

Source : Home Made Supplements Guide

[ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

Can you workout only one day out of three and make gains?

I certainly can… and I bet you can too.

Today I begin my audio series where I address your questions and comments. Today’s question comes from Mike K. in NYC who asks…

“Hi Jon…First, I LOVE your Every Other Day Diet and 7 Minute Muscle books! But I was wondering if you could help me with a problem. I’m having a hard time finding the time to make it to the gym using 7 Minute Muscle. Obviously I’m not referring to the 7 minutes (ha!) but the 5-day-per-week Monday-Friday schedule you recommend for beginners. Is there any alternatives? Thanks!”M

Below you’ll find my response and a workout plan you can put to use today to make faster gains with less overall time in the gym. Just click the “play” button to listen in.

Enjoy!

Related Materials:

7 Minute Muscle     Every Other Day Diet

[ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

Abs.

Everyone wants a tighter tummy.

Guys want a six-pack… ladies want a slim, firm waistline… and yes, some want a six-pack too.

Why be sexist? ; )

So needless to say people are freaked out to find that I train my abs in about 3 minutes.

Total.

Here’s how:

7 and 14-Minute workouts < ---discount

Let me give you the dirty facts about my abs.

They are the worst part of my body… and one of the best parts at the same time.

The “worst” bit has nothing to do with muscles or even bodyfat most of the time… but SKIN.

Remember, I was obese… 46-inch waist and 38 percent bodyfat.

So my skin got pretty messed up. It never quite recovered from that and I have a “bit” of loose skin around my abs.

Drives me nuts. I may have it removed! ; )

But other than THAT… my abs are pretty good.

Here’s a pretty recent shot (after a workout taken with an iPhone… so hardly a professional shot… but you get the idea… )

Jon's Abs

This is after THREE MINUTES of ab training done 2-3 times a week.

Let me spell out my thoughts on this:

If you are training your abs longer than 7 minutes a week you are doing something wrong… or you’re just wasting your time.

Sorry to break it to you, but abs develop fast.

It’s the BODYFAT you need to focus on.

Still, you need abs… and my HDT-Style Training in 7 Minute Body and 7 Minute Muscle will get you those abs uber-fast:

7 and 14-Minute workouts < —about HDT

Go watch and read how it works now.

Before you do, let me give you a substitute exercise for one of the three I recommend during my “3-Minute Abs” routine (found in both books on the page above.)

Hanging leg raises… they are the best when done the way I show you in my book.

BUT some people do not have the gym or the straps I recommend.

So do this instead: Leg raises on a Swiss Ball, bench or even off the floor.

Here’s the tip: Raise the legs, pause at the top for 2 seconds and blow ALL of your air out. Contract your abs HARD at the top.

Then and ONLY then lower the legs slowly.

If you do this right there’s no way to get more than 15 reps. I get about 8 before my abs give out!

That’s all it takes. You do NOT need “high reps” to develop your abs. In fact LOW reps work better…

You just need resistance… and my way of training gives you plenty.

This means a LOT less time doing the exercises and a LOT MORE time enjoying the nice set of tummy muscles you’ve built.

Sounds like a plan.

P.S. Here’s the latest for those interested in my ongoing legal issues with selling rights to a publisher.

This concerns YOU as the price for 7 Minute Muscle and 7 Minute Body will NOT be under my control as soon as the contracts are signed.

This was supposed to happen today… but as luck (for you!) would have it, I got caught in Austin traffic at 5:30pm and missed my 6:00 meeting with the publishers.

The president leaves town tonight-Sunday.

SO NOW… I can extend my half-price (more than half-off the Advanced Videos!) for a few more days…

… so go here:

7 and 14-Minute workouts < —discount

P.P.S. In case you’re wondering, this is not a clever marketing ploy… 7MM and 7MB are both being acquired by a publisher.

The recognize the amazing benefits this style of workouts offer anyone at any age… fatburning and muscle-shaping…

Otherwise they would not be writing such a nice check… : )

I bought a Jeep with it. So it’s not making me a millionaire or anything, but it’s nice to have my hard work rewarded!

Even nicer than that, I get the chance to almost give away my “baby” to you if you don’t have it already…

When the deal is done, here is what you can expect to happen:

1. The page below WILL change, and that includes the price… they think the price is not right. (I think that means too low… ha… ; )

2. The specials will end due to the fact they will send millions of people to the site rather than a few hundred thousand (my readers and my] affiliates send about that much.)

3. The book will end up in some bookstore eventually… and that’s FINE unless they want to alter the content… which I have a provision to prevent.

Sorry to ramble on about this, but I want you to know the integrity of the guy sending you emails every day…

Sure, I like to make a living. Who doesn’t?

But I won’t sell my soul to do it.

I won’t give up what I KNOW works to make a buck or two… so that means I maintain TOTAL creative control over these books even after the publishers take over.

In fact I’m negotiating a position WITH this firm so I can make SURE I maintain control… and folks, I HATE working for other people!

But it is worth it… IF I can keep the quality of the materials where they are.

And they are 100% solid.

And right now they are 200% cheaper than normal… so if you don’t know what all the fuss is about with all of this “7 minute workout” stuff (I prefer the 14-minute advanced workouts, which you can get too) …

then hop over here:

7 and 14-Minute workouts < —discount

[ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

One of the most surprising benefits I’ve discovered for being engaged to a gal from the Middle East, other than the vast cultural exchange, is the cooking.

Oh, yes ladies… my gal COOKS!

Which is good since I am a lousy cook. : )

Hanna enjoys it… and she brings a Middle Eastern flair to some really boring fitness/bodybuilding foods that I want to share with you today.

Here’s just two quick tips from Hanna on making the ultimate in “boring” foods — egg whites and tuna (yuck) — taste incredible.

TIP 1:
Lively Egg White Omelette

Let’s face facts: Egg whites suck. At least that’s what I USED to think until Hanna decided to experiment with my morning omelette.

Now I eat this stuff like it was candy.

Here’s what she does:

1. She cooks the veggies separate from the egg whites. You’d think this would be common sense, but I never did it and I’ve seen a lot of people just toss it all in together.

2. Add 1/2 teaspoon of olive oil with 1/2 teaspoon of coconut oil to the veggies. This alone improved the taste tremendously.

3. Add 1/2 egg yolk to the veggies after cooking for 1 minute. This, again, is primarily for taste.

4. Garlic! If you love garlic, here’s your chance. Garlic ROCKS in egg white omelets.

5. Use Pam or another non-stick spray for the egg whites and cook them like you would a normal omelette. Then pour the almost-cooked veggies in the middle. Do the omelette dance.

6. Here’s the SECRET SAUCE… literally. This will sound nuts until you try it:

Shrimp Cocktail Sauce

Okay… Hanna’s bright, but this was an accident. She thought it was salsa. But I’ve NEVER gone back to salsa after stumbling on this incredible treat! I have no idea why it tastes so good, but it makes the omelette.

Try these tips and see if your egg white omelette doesn’t become your favorite meal of the day.

TIP 2:
Canned Tuna Extraordinaire

Again, I have the lovely Hanna to thank for this.

Like egg whites, I used to HATE canned tuna. Now, again, I can eat this every night without complaint.

Here’s what she does:

She cooks the veggies the same way as in the omelette above and then pours the tuna from the can into a skillet. That’s IT.

I’ve never had “tuna ala skillet” before… and I have no clue why this tastes so smooth and delicious, but it does.

If you hate canned tuna for being dry or tasteless, try this. You’ll never go back.

If you want 40 pages of recipes like this… very yummy and VERY healthy… then be sure to pick up my EODD “Favorite Foods” Dieplan.

Here’s more about it:

Favorite Foods Diet + Recipes < -- click.here.for.more

Remember:
Don’t Quit. Get Fit!

P.S. Most of the recipes that come with my EODD book can be prepared in 15 minutes or less… so do not let the clock become your enemy when it comes to getting lean!

And remember: You can eat your favorite foods several days per week on my plan and still get rid of excess bodyweight.

Why give up living when you don’t have to, right? : )

Favorite Foods Diet + Recipes < -- click.here.for.more

[ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

What do these six things have in common?

– McDonalds
– Renée Zellweger
– Epileptic children
– Yours truly
– Most bodybuilding and fitness competitors
– Kiefer Sutherland

Give up?

All the above employ the strategies of the low-carb dietplan.

Recently researchers have found that low-carb nutrition plan reduced the number of seizures in epileptic children.

Most of the world’s leanest physiques get that way on a regimen, limited or not, of low-carbs and higher protein.

Even McDonalds is getting into the act.

Even Renée Zellweger.

Even Kiefer Sutherland.

Even me.

Kinda.

Read on and I’ll explain what I mean…

———————————————————————-|

Why Low-Carb Works

———————————————————————-|

When McDonalds starts counting carb grams in their food, you know someone is either jumping on a trend or finally seeing the light.

In this case, both — but it is a good thing. Low-carb dietplans. They work.

For the masses, they work because they are the easiest nutrition plan to follow when you’re busy.

McDonalds and stars like Kiefer Sutherland figured this out. The busy on-the-go guy or gal doesn’t want to make the time to prepare six meals per day and carry them around in Tupperware.

When choosing my own lifestyle nutrition plan, time and convenience played a major role. I looked at role models who were very busy, formerly obese, and very lean.

Most of them rely in some form or fashion on a low-carb strategy.

Low-carb also works, much to the hem and haw of traditional doctors and nutritionists, due to the way the body processes fuel.

For those of us fortunate enough to grow up on whole grains and very low-sugar mealplans, a moderate to higher-carb nutrition plan may work just fine.

But most of us grew up eating junk.

Processed foods, fast foods, and downright junk was the cornerstone of our dietplans. That puts your body on the “carb defense.”

After years of abuse the body becomes resistant to carbohydrates. The insulin they produce can cause all sorts of health issues, fat-burning problems, and more.

When carbs are removed, even healthy carbs like whole grains, the body has time to re-adjust.

In some cases, you can go back to a moderate-carb plan with whole grains and fruits after a period of time.

In others, you are a “low-carber” for life.

Guess which one I am?

Finally, low-carb works because you tend to eat less. Fat is very satiating, and most low-carb plans are fairly high in dietaryfat.

So, in recap:

— Easy and convenient;
— Metabolically important for carb recovery;
— Lower in total food volume (eat less)

Do not make light of that first point. Any plan that is not simple is one very few people will stick to. Making your plan simple and tasty is key, even if that plan is not “perfect” by nutritional standards.

Now, by far, the best low-carb dietplan in the world (yes, I’m bias for good reason!) is this:

click.here ——> My Favorite Foods Diet Presentation

EODD works so well because your carbs are low for “most” of the time. Not “all” of the time. And the times when your carbs are not low you can enjoy your favorite foods.

Personally I enjoy pizza and burgers on my non-low-carb days. You can enjoy whatever you want if you just keep it reasonable.

You see, there’s no need to diet-perfect.

Progress always trumps perfection.

———————————————————————-|

Why Low-Carb Fails

———————————————————————-|

There are two primary reasons for the failure of the low-carb nutrition plans: boredom and media bashing.

One causes irritability. The other, doubt. Unless you’re certain that your plan will work, you will eventually go off of it.

This is true of any plan, no matter how ideal it is. Certainty rules.

That’s why I believe in having a flexible, tasty plan like EODD.

Then boredom is easily solved.

I share my own unique ideas about “cycling” carbs and fats in the presentation here:

click.here ——> My Favorite Foods Diet Presentation

Using my cycle strategy you will rarely if ever become bored. And your body will burn more bodyfat too. It’s just a cheap metabolic trick…but boy, it works.

The second reason is media and medical bias. One study after another has proven that low-carb plans, even the Atkins plan, works and is safe to use for most people.

Check with your doctor first, of course.

I’ve seen researchers get down-right angry when the results come back. In one study, carried out for a full year, the low-carb plan out-performed the so-called “healthy” Dean Ornish plan.

Lower blood fats, more weightloss, and more energy were the results.

My preference always comes back to low-carb nutrition. I just cycle it in a way that allows me to get plenty of veggies, some grains, and ample fiber.

Even a slice of cheesecake here and there… : )

Hey…I said “low-carb”, not “low-life!”

Yours In Fitness,

J O N   B E N S O N

P.S. One of these days the mainstream medical community will wake up to the fact that 90% of the population will never eat 15 servings of veggies per day.

While this may be “optimal”, it’s not at all practical. I’d rather give you down-to- earth practical nutrition advice that you CAN and WILL follow — and enjoy.

Makes sense, doesn’t it?

click.here ——>  My Favorite Foods Diet Presentation

[ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

Ever heard the phrase, “Fat-n-Happy?”…

Of course you have. We used to refer to obese guys as a “jolly fat-man”… or perhaps someone who is overweight as “fat-n-happy”.

Is it true? Can (gasp) being overweight actually make you happy?

Rather than giving you my opinion on the matter, I take a look at three national studies on this page.

The presentation is only 5 minutes long… and I reveal the number one case for alarm in the United States and Canada.

Read that again:  The Number 1 Cause For Alarm. 

And I’m NOT an alarmist… I’m a rationalist. But stats like these do not lie.

They cannot lie.

And this deals with our children.

Please… go see:

click.here—>  Fat-n-Happy Study

P.S.  I can tell you from my own first-hand experience, which I document in “Fit Over 40″, that my personal 10-year-journey through the muck of obesity was ANYTHING but happy.

I was depressed, to the point of suicide at times (thankfully I never went that far.) I was socially hidden. I wore “fat-clothes” all the time. The few times I HAD to wear jeans or dress pants I rushed home to change into sweats because they were just too damn uncomfortable to tolerate.

Bottom line:  I was “fat-n-miserable”.

I think most people who are overweight or obese feel more despair, sadness, or perhaps just really frustrated than “happy”. Of course you can be happy and be any size, color, shape, etc. But I’ll tell you from my experience that I am MUCH happier now that I’m fit and trim.

Part of that is just because I feel better. The other part is how the brain functions. When you’re more active, you release more “feel-good” hormones… and these are powerful anti-blues hormones… they really make you feel like a champ. At least that’s been my experience.

But go watch the 5-min video and see what you think…

click.here—>  Fat-n-Happy Study

[ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

Cancer sucks.

Think that’s a naughty thing to say?

Consider this:

I was speaking at a conference last week when I glanced out into the audience. I saw a muscular dude with a t-shirt that said, in huge letters no-less…

“F – - K CANCER.”

There were NO dashes in his version… that was added by me for your sake.

I mentioned from the stage that I loved his shirt. Sure, it was profane, but I hate cancer so much I didn’t care.

Afterwards we struck up a friendship. He was an Aussie rugby player and one super-nice guy. We hit the gym together and managed to come to agreement on the fact that American football is superior. (A bit of levity in an otherwise somber article never hurts, right?)

What perfect timing… his t-shirt, that is.

This week, it is ALL happening.

An unreal number of fitness professionals, including myself, are donating their time and energies into whacking this thing called cancer into submission.

We have put together some incredible gifts for you just for helping us out.

Go see what’s up…

http://www.fitprosagainstcancer.org/ < --- go here by ALL means!

Notice the “.org” … that’s because this is 100% for charity. Not one dime is kept. Proceeds all go to the American Cancer Society.

My good friend Scott Colby started this fundraiser when his uncle was battling for his life with the “C-word”… a battle, I’m sad to say, he lost last week. Our thoughts are with him.

But his fight was not in vain. His fight spurred this movement and my contribution, however silly or meaningless it may in fact be.

So here we go:

I have discovered the CURE for cancer.

CURE as in C.U.R.E.

“C” is the most important.

“C” is for CASH.

If we spent 1/10th of the money we spend on war and started dumping CASH into cancer rather than crude oil into the Gulf, we’d cure cancer in about as much time as it took me to write this article.

That was overly optimistic… but who cares. It’s the point that counts.

Let me lay it on the line for you… and if I lose subscribers for this, too freakin’ bad.

Right now Americans spend billions of dollars on pure junk food… and you Brits are not that far behind. British kids are gaining fat at nearly twice the rate of American kids, and our children are among the most obese in the history of HISTORY.

Fat kids usually, but not always, means fat parents… or lazy parents. Or both.

Again, shoot me. It’s the brutal truth.

Why does this matter?

It matters because the math, unlike the seriousness of this problem, is crystal clear. Americans alone spend $25 more per month on food than they need, and this was from a study done in 2009. The recent data is not even out yet.

$25 more than is necessary to sustain and nourish the bodies and minds of every member of a household of four.

And that $25 is spent entirely on junk food.

Note that this does not take into account eating out, something the average family does at least four times per week.

Let’s just be conservative and say we only waste $25 per family of four on food we do not need. Fair?

The population of The United States is a tad over 300,000,000.

Divide that by four.

That’s 75,000,000.

To be fair, this is not a perfect equation. I’ll deduct a reasonable percent from our total for a fudge (pun) factor.

Let’s run with 50,000,000. Nice, round, nifty number.

Multiply that by $25.

Total: $1,250,000,000 dollars.

PER MONTH.

Folks, that’s $15 BILLION dollars per year that could, in a perfect world, go to fight cancer. Or AIDS. Or education…

But let’s stick to cancer.

Want to know what we currently spend on cancer?

No, you really don’t. It’s not even close to that.

Now for the real sticker shock: Due to cancer-related illness, medical costs, insurance premiums, and loss of labor, cancer costs us $150 BILLION per year in economic loss.

QUICK: Name one company who is led by a human with a single brain cell who would NOT spend $15 billion to save $150 billion.

I’ll wait…

That’s what I thought.

Yep, the cure for cancer starts with CASH.

You can donate some here:

http://www.fitprosagainstcancer.org/ < --- go here by ALL means!

Let’s continue on…

“U” = UNDERSTANDING.

You have to understand your enemy in order to win a war.

Do me a favor: Go into a public place.

Look around.

One person in five that you see will die from cancer, and that’s if they’re lucky. The updated numbers are more like 1.3 in five, given our dietary and environmental decline.

If there was a terrorist threat that was announced on the news that threatened the lives about 50,000,000 Americans, how seriously would you take it?

Good. Now we understand the serious nature of this, one of nature’s most efficient and vile terrorists.

“R” = RESEARCH.

Cash alone is not going to cut it. Cash has to be funneled directly into research and not into some bureaucrat’s back pocket. The only way this is going to happen is when every single one of us gets pissed off enough to complain about it.

Remember, we still hold the power of the vote.

Vote smart, then stay on their ass… make them follow through.

Make your donation mean something by helping to ensure the organizations you donate follow through.

Finally…

“E” is for EMPATHY.

Empathy and sympathy are cousins, but they’re really not the kissing kind. One is visceral; the other emotional. To truly empathize with someone is a gift if you yourself do not have the problem or challenge the other is facing.

If you’re a victim, empathy comes easy.

For guys like me, one who has never truly faced this demon from the 7th Circle of Hell called “cancer”, empathy is difficult.

But I’m learning.

Really.

So can you.

I’m asking for your help today, but I’m giving you something valuable in return.

Please go see what we’ve done to make empathy a lot easier…

www.fitprosagainstcancer.org/ < --- go here by ALL means!

My thoughts are with each of you who have struggled with this disease and/or lost loved ones to it.

My dreams are firmly fixed on a CURE within my lifetime.

And by CURE I mean the real thing… not just a pithy little acronym scribbled by a fitness author while listening to Guns-n-Roses a bit too loud.

I jest… GnR can never be too loud.

Let’s get to the cure, folks.

http://www.fitprosagainstcancer.org/ < --- go here by ALL means!

[ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

Another good article appeared today in the fitness section of MSNBC.

Since you’re busy, I’ll do a quick summary of the article — the good stuff, the bad stuff, and what you need to do today to get started…

First, you need to know this…

And this will probably shock you…

Rarely, if EVER, do you need to suppress your appetite!

The real secret is to increase your metabolism… the rate at which your body uses food for fuel.

Then being hungry is a good thing… as long as you’re eating the right foods at the right time.

My “Favorite Foods” plan is a great way to do this…

My “Favorite Foods” Dietplan revealed < == click.

But let’s say you want to curb your appetite at night…. that’s the time most people really lose it on a dietplan. Even on a plan that ASKS you to eat frequently like mine, there are times where night-time cravings need to be put to sleep.

So use these tips from the article to ease the urge to eat at night:

1. Protein First

As I say in my dietplan, “Rise and shine with protein.” What does this have to do with night-time cravings you ask?

Everything.

Set the body up to use your own fat-stores for fuel by eating protein in the morning and your appetite FOR fatty foods goes way down during the day and the night. Protein is “thermogenic”, meaning it helps increase your metabolism. It also acts as a natural appetite regulator.

Notice I said “regulator” and not “suppressant.” That’s because you only need to regulate your appetite, no matter how much bodyfat you desire to drop.

I show you how here:

My “Favorite Foods” Dietplan revealed < == click.

Cool, right?

2. Go For The Grapefruit

In a study at the Nutrition and Metabolic Research Center at the Scripps Clinic in San Diego, people who ate half a grapefruit with each meal lost an average of 3.6 pounds in three months. That doesn’t sound like a lot (and it isn’t) but that’s ALL they changed.

It doesn’t matter for our purposes… we want to lower insulin at night. Why? Insulin is not only dangerous for your health in excess but it also can cause a LOT of fat storage if secreted too much at night. Enter the lowly grapefruit.

A great snack, especially if you have a few bites of lean protein with it.

3. Smell This!

This is a trick I didn’t know about until recently.

Smelling food can trick your brain into thinking you’ve eaten.

A recent study found that those who inhaled peppermint in scent form every 2 hours at (get this) 2700 calories LESS per week than they normally did.

Let me put that in perspective: That’s a fatloss of more than half a pound a week… from sniffing peppermint!

Vanilla also works. You can keep vanilla-scented drops or even candles around the office and take a wiff every few hours.

How easy is that?

The Bad Part

The MSNBC article goes on with advice like “eat potatoes” and “eat just a little bit of fat”, both of which are nonsense.

Potatoes may fill you up, but they are still starch – and starch should be consumed on your “off” days.

Potatoes are especially bad due to the higher-than-desired glycemic index of 85 (anything over 50 is too high.)

You also need dietary fat… and not just “a little.” You need a moderate amount to stay healthy and keep insulin regulated.

Olive oil and even coconut oil are excellent sources, as are naturally occurring fats in fresh fish, grass-fed beef, farm-raised chicken and whole eggs.

The rest of the article is common sense stuff: Workout, eat dense food that requires you to chew a lot (tire out the jaw muscles and you naturally eat less), etc.

The top 3 are the real winners.

[ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

It was the weirdest thing …

I mean, I’ve been around you know? I’ve had just about every body and fatloss experience you can think of… the good, the bad, the ugly…

… and now the really bizarre.

Here’s the story:

I took off on an 8-day cruise to the Caribbean. This was a “business” cruise (yeah, right)… and I knew there was no way to eat the way I prefer to eat. At least not ideally. After that I had to speak in Tampa Florida at a fitness summit, then off to Las Vegas for yet another summit meeting.

All-in-all I was gone for almost three weeks.

First thing that I knew had to go was my “ideal” dietplan.

That’s my “Extreme” Plan on the Every Other Day Dietplan…

Every Other Day Dietplan

There are three plans in EODD:  The Primer Plan, which is literally “every other day”. You get to eat your favorite foods within reason every other day or so on this Plan. It’s perfect for folks who ‘hate’ dieting because, let’s face it, anyone can diet-for a day, right? Right.

Then there’s the Lifestyle Plans. These are two days of “burn eating” followed by a day of eating favorite foods. Most people use this because it too is so simple to use.

Then for we athletes and fitness pros there’s the Extreme Plan. This is for ultimate bodyfat loss and muscle-shaping. I love this plan.

But hey… it’s a vacation. And so I decided to eat on the Primer Plan… remember, that’s every other day. So every other day on the cruise I had a small dessert (sometimes two), pizza, or pasta… whatever I wanted within reason. The days before I did perfectly, substituting my morning shake for egg white omelets with a bit of cheese and a lot of veggies. Yum! 

Within three days I had LOST more than 4 lbs… or about 2 kg. Pure fat… well, a bit of water I suppose, but mostly that stubborn bodyfat around my middle that’s the last to go.

What the heck was going on?

Wait… the story gets better…

I move on to Tampa, and then Vegas, and now I’m 11 lbs (about 5 kg) down. My jeans ALL require a belt, only this time it’s not a fashion statement.

Frankly, I’m as surprised as you may be.

But I figured out why this happened. And I want to share it with you so you can use EODD (or another plan if you want… but mine is the best… : ) when you go on vacation or take a break.

Here’s why I dropped the last bit of my bodyfat:

First, I was on a VERY large cruise ship. I knew my weight training would not be as intense (the weights were not that heavy) but I also knew I could just make it work… train a bit more and go for the “pump”… just a good, quick workout. I ended up training 5 days on the cruise without a problem (and only ONE day of cardio for 20 minutes… you see, you do NOT need cardio to dump bodyfat!)

But the difference was in the WALKING. The ship was the largest ever built… the size of 2.5 football fields. And I walked everywhere… on the islands, on the boat, even to every meal. Just walking burned off FAR more calories than my normal lifestyle, which like most of you has a lot of sitting down to it. ; )

Walking… my favorite “Cardio” to this very day.

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My Supplement Tricks

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Second, I took extra potassium, along with all of my Radical Fatloss Blueprint Supplements. I carried them all on board.

You can read more about the supplements I take for “radical” fatloss here:

www.radicalfatlossblueprint.com

The two that really did the trick for me was the Aqualize (also known as Acquacil), only 1-2 a day, along with the amino acids.

Finally, I realized that I need MORE food than I’m eating now in order to increase my metabolic rate. Just a bit… about 400 calories a day more than I have been eating. Doing just that rebooted my metabolic rate and presto… 11 lbs of bodyfat and useless water is history. My abs have never looked better.

I hope this gives you some encouragement when it comes to being on the road or on vacation. With the right plan (like EODD and Radical Fatloss) you can actually improve your body…

… and best of all, I enjoyed every minute of my vacation! 

P.S.  An important note was that I made a decision not to drink on the cruise or elsewhere. I had one small glass of wine last night to celebrate with my largest affiliate and business comrade. He flew in from Israel just for this meeting, and it was the least i could do. Roei and I had a blast all day.

The reason drinking is a problem is that alcohol shuts down fat-burning for several hours… sometimes longer. But a glass of wine or two a week is not going to hurt you. I just made that one small “sacrifice” so I could enjoy ice cream, pizza (I ate four slices one night at 3:00am and woke up leaner!) and all the yummy food the boat had to offer.

So, my final tip:  Make a decision to cut out just ONE thing when you’re on the road. Alcohol was easy for me as I do not drink that much as it is.

Read more about my personal dietplan and my supplement plan here….

Every Other Day Dietplan

[ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

One of the biggest myths out there is the myth that eating healthy costs too much.

Just the opposite… and I’ll prove it to you in three ways.

#1: Cash

Here’s some sample figures courtesy of my friend Scott Tousignant’s fitness blog…

2 medium size sweet potatoes $1 or… small fries from a fast food joint

2 red peppers $1 or… a can of pop

Bowl of oatmeal with fruit & protein powder $2 or… large bag of chips

6 Chicken Breasts $10 or… a sub combo from a fast food joint

18 eggs $3.50 or… a burger from a fast food joint

2 salmon fillets $15 or… large pizza

Loaded chicken salad (homemade) $3 or… bag of cookies

Large bag of oatmeal $3.50 or… 4 chocolate bars

Not much of a comparison, it is?

Yet the foods on the left would feed a family of two or more for 4-7 days… the foods on the right? 2-3 days if you live through it.

Tips to make the most expensive part of eating healthy — the cost of quality meats — go further include…

1. Use tofu fillers in chicken and beef recipes. Even if you hate tofu, you can barely taste the difference when combined properly.

2. Buy your meats in bulk online. You can find less expensive grass-fed beef and naturally-raised chicken and have it delivered to you if you live near a large city. If not, check the local farmers.

3. Eat meat only 3-4 times per week and use black beans with rice or inexpensive tuna for your other days. I eat tuna cooked in a skillet with lots of veggies and some olive oil almost every night and I LOVE the taste!

My book The Every Other Day Diet has over 40 pages of recipes in it to help you eat healthy and cheap… and you can still eat out and consume your favorite foods several times per week.

#2: Your Health

Do we ‘really’ need to talk about buy new (usually larger) clothes every year or two? Or about the health care costs associated with being even 20 pounds over your ideal weight, let alone more? How about the time you miss from work with excessive colds?

Eating healthy and taking care of your body adds years to your life… and for the record, the years eating poorly takes away from your life, on average, costs each American over 80,000 in medical expenses.

Want to add that to your food budget?

#3: The Big Picture

Anyone who has been fit knows the joy it brings… the freedom you feel from wearing whatever you want… the productivity you see from increased energy… the pace at which you move during the day.

Not only are these gifts priceless, but they are also massive cash-savers. Your productivity alone can add thousands to your bottom line each year, well off-setting any costs associated with eating quality food.

The Bottom Line…

Like any good accountant would suggest, you need to look at your ROI (return on investment) if nothing else.

What does investing in a better body, greater health, and vibrant energy do for your life? How can that actually translate into more income AND less expense?

You will be surprised.

Remember:
Don’t Quit. Get Fit!

P.S. If you want some tips on getting started with shedding that excess weight… go here for a short video… and prepare to take some notes! …

it’s freee….

Weight Loss Tips < --- click.here

[ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

All this past week I’ve been telling you about this:

7 and 14-Minute Workouts here < ---new.page

This is all about how shorter workouts (7-14 minutes) are better for fatloss AND muscle gain than longer workouts.

Naturally this freaks a lot of people out.

When they see me they assume I train for hours a day.

Wrong. I work out about 3 hours a week total in the gym when I’m not preparing for a photoshoot. When I am I increase the cardio… that’s it.

However, I spend HALF the year training about 1.5 hours a week in the gym using my 7 Minute Muscle workouts.

I like training longer, so I mix it up… but the results I get from 7 Minute Muscle are equal OR better than longer workouts so this next year I plan to train using ‘nothing’ but 7MM.

More here:

7 and 14-Minute Workouts here < ---new.page

I’ve been getting swamped with questions about one thing in particular:

WHY are shorter workouts better for fatloss?

The secret behind this is a trademarked term (by me… : )

HDT
“Hyper-Density Training”

HDT is the most unique form of density training there is.

Density training is basically more work in less time.

This creates the demand for more energy.

More energy spent = greater fatloss.

More energy demanded = more lean muscle.

All of this in 7-14 minutes per day.

3-5 days per week.

I made a new website about HDT to explain it.

Go here now…

this comes down in a few days:

7 and 14-Minute Workouts here < —about HDT

P.S. HDT works for everyone, even those who workout in their home without weights.

Just by going to the new page you’ll learn how to use the principles behind HDT (freee) to help you with your workouts…

… and you can also get the “last-call” for my System that covers HDT and brevity training in detail…

… for a massive discount…

… here:

7 and 14-Minute Workouts here < —about HDT

[ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

*** Short-cut Link:
*** My Favorite Foods Dietplan < == click here

One of the most common questions I get asked is:

“What should I eat before my workouts if I want to get rid of bodyfat?”

The answer?

NOTHING.

I’ve been saying this for almost a decade now… and research is catching up with the idea.

It’s nice to be right. : )

Several studies now confirm that exercising while your body is low on food may be a good way to trim excess fat.

European researchers found that cyclists who trained without eating burned significantly more fat than their counterparts who ate. Now, this is important: Cycling requires a LOT of energy. Far more energy than you need to get rid of bodyfat.

Working out with weights and doing moderate to intense (but short) cardio will take care of 99% of your needs when it comes to fatburning.

But with weights, and espeically with the cyclists that were tested, performance may be an issue.

In fact the members of the group of cyclists that didn’t eat performed worse on the intensive training. Still, they burned a higher proportion of fat to carbohydrates than the group that ate. (Medicine & Science in Sports & Exercise, the journal of the American College of Sports Medicine.)

Why? Simple. Your body’s blood sugar is lowest in the morning prior to eating. When you train, moderately or with intensity, most of your fuel comes from your bodyfat and NOT ingested carbs. Isn’t that cool?

Which would you rather burn… bodyfat or carbs?

Yeah, me too. : )

About performance: I have found that my performance only suffers slightly when fasting and training for the first few weeks. After that my performance increases. The body starts to burn its own bodfyat far more efficiently so I find I have PLENTY of energy.

This was not a lone study on fasting and training. In a 2008 study, Hespel and colleagues tested the effects on men who did endurance training without eating versus those who ate. In the athletes who hadn’t eaten, the researchers found a spike in the amount of proteins needed to process fat, meaning their bodies had been primed through fasting to get rid of more bodyfat.

So, now you know the answer to the old question: “What should I eat before training?”

Nothing… or as little as possible.

In my next email I’ll tell you what to eat AFTER your workouts to REALLY jack your fatburning through the roof…

… and no, it’s not “nothing”. It’s something special. ; )

P.S. If you want the best diet possible to turn your body into a fat-burning machine along with my personal workout plan for fasting cardio… and a plan that works in your favorite foods too … then look no further than this:

My Favorite Foods Dietplan < == click here

Chest, Back , Shoulders, Biceps ,Tricepses, etc …. Most of us have one or more muscle groups that we wish we can improve. This Article from our expert Sean Nalewanyj will highlight the basics for training each muscle group. Trust me when I tell you the basics will pack on muscle to your frame faster than you expect.

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)


Quick & Easy Tips For Building

Each Major Muscle Group

By Sean Nalewanyj

With so much hyped up information and bogus “breakthrough” exercise methods popping up all the time, most lifters seem to have lost sight of the basics.

While the basics may not be as flashy and exciting as what most of the “other guys” out there promote, they’ll pack raw muscle size and strength on to your body faster than any other method you’ll come across.

In this article I am simply going to list each major muscle group on the body, along with some basic tips for building that muscle as quickly and efficiently as possible. Nothing “revolutionary” or “innovative” here… Just the bare-bones truth about building muscle fast.

Let’s get right to it…

Chest

If you want to get the most bang for your buck and develop your chest as quickly as possible, then forget about flye movements such as the pec-deck, dumbbell flyes or cable crossovers. Instead, place all of your focus on the big basic pressing exercises such as barbell presses, dumbbell presses and wide-grip dips.

If you want to include a few flye movements here and there at the end of your chest workout then that’s fine, but your primary focus should be on consistently increasing the poundage on all of your compound pressing exercises.

Back

Use bent-legged barbell deadlifts as your primary back-developing exercise. There is simply no other lift out there that will pack more raw muscle size and strength onto your back and your entire body than the basic barbell deadlift.

It is extremely challenging and uncomfortable to perform, but the rewards are well worth it. It will work you from finger to neck to toe, and if you haven’t been deadlifting up to this point, be prepared for some serious gains once you start.

Shoulders

Laterals raises are fine to include to isolate the medial head of the shoulder, but the meat and potatoes of any effective shoulder training routine is based on a compound overhead press.

Either perform a standing or seated military press with a barbell, or an overhead press using dumbbells. This should be the first exercise in your shoulder routine, with side laterals being performed at the end.

The front and rear heads of the shoulder receive plenty of stimulation during your chest and back exercises and therefore do not need to be specifically isolated.

Biceps

Cut down on your training volume and understand that the majority of your bicep growth is actually a product of hard and intense back training. Heavy chin-ups, pulldowns and rows all provide plenty of stimulation for the biceps, and direct curling movements are far less important than most people think.

Including a few sets of direct bicep work is still recommended, but going too far overboard can easily over train them and will actually slow down your bicep growth rather than speed it up.

Triceps

The same thing goes for triceps as well. Any time you perform a compound chest pressing exercise or an overhead shoulder press, your triceps will be heavily stimulated. Because of this, performing direct tricep isolation exercises should be done so cautiously and with only a small number of sets to prevent over-working them.

Abs

Since spot reduction is impossible and you cannot target fat loss from specific areas of the body, stop placing so much emphasis on the idea of achieving “6-pack abs” through the use of direct abdominal exercises.

Attaining defined and sculpted abs is mostly a product of your bottom line body fat percentage, and has very little to do with specific training techniques. Include a few sets of direct ab work for the sake of strengthening your core and building up the abdominal muscles themselves, but performing endless sets of situps and crunches is nothing more than a waste of time.

Quads

If you aren’t performing a basic barbell squat as the cornerstone of your leg training routine, you’re missing out big time!

Squats are by far the most effective lower body exercise in existence, and by a good margin. Not only do squats provide serious stimulation for the muscles of the legs, but because they force the body to secrete greater amounts of powerful anabolic hormones (such as testosterone and growth hormone) they will increase your upper body size as well.

As the saying goes, “you ain’t squat ‘till you squat!”

Hamstrings

Leg curls should be included in your hamstring training routine, but the real secret to a massive set of “leg biceps” is the stiff-legged deadlift.

You can perform SLDL’s using a barbell or dumbbells, and not only will they pack size onto your hamstrings faster than any other lift out there, but they will strengthen your lower back and add size to your upper back as well.

Calves

If you really want those stubborn calves to respond, then stop worrying so much about “feeling the burn”, and instead focus on truly training your calves to the point of muscular failure.

Rather than slapping on an arbitrary amount of weight and pumping out 20-30 reps until it starts to hurt, load up as much weight as you can possibly handle for 8-12 high quality reps. Execute each rep in a slow and deliberate manner, squeezing at the top and using a full range of motion until you cannot perform another rep despite your best efforts to do so.

Lear more about the author Sean Nalewanyj

(see our Full Muscle Gain Truth Review)

[ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

Sometimes you have to nearly lose it all to realize what you truly have.

I can honestly say that I have come close to death several times in my life. I’ve had my share of accidents, medical emergencies, and a near-fatal accident while driving.

But there was something about just laying on the gym floor today with two doctors hovering over me that gave me serious pause.

Time for some major reflection.

Now, before you get too alarmed (for those who know me, or just think I’m a pretty good guy… ; )… fear not. I did not have a stroke or anything like that, thank goodness.

What I did have was a major drop in blood pressure… so much that I came dangerously close to entering the “coma” zone.

I kid you not.

And trust me… I felt like I was slipping fast.

My girlfriend was there with me. I had her kneel down and, just like Spock in an old episode of “Star Trek”, I had her slap me several times in the face. Hard!

“If my eyes roll back, hit me harder.”

The doctor probably thought I was nuts… but I know that’s one way to elevate my blood pressure.

So, what happened? Am I falling apart at the relatively young age of 46? Is my dietary and exercise advise dangerous after all?

No… and here’s why:

     I actually VOLUNTEERED for this.

Before you think I’ve totally lost my marbles, hear me out. If you listen to the rest of the story, you’ll see that not only has my advice been of great value when it comes to exercise and dietary strategy… it actually ended up saving my butt!

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Really Bad Genetics Meets
The Cath Lab:  A Wild Encounter
—————————————–

First, the “volunteered for this” bit needs explaining… right? Right.

If you read my first book, published in 2004, called “Fit Over 40″ (read more at www.fitover40.com) then you may recall that I went into great detail about my poor genetics and horrible health in my early and mid-30s.

Since then, and knowing exactly how bad my genetics are for such things as high blood pressure (oh, the irony!), heart disease, and stroke, I adopted the dietary plan and exercise routine I use to  this very day. The very ones I cover in “The Every Other Day Dietplan” and “7 Minute Body.”

(If you don’t have these books and want them, you can get both here… The Every Other Day Dietplan Revealed — oh, and I have a short video up on this page if you have not seen on a 1-minute fatloss tip… )

Now, let’s get real folks:  Dietary power and exercise MAY not be enough to overcome really bad genetics when it comes to certain diseases. And being ever curious, I wanted to know exactly how my own health was doing on my plan. So a month or so ago I paid a visit to the hospital to have some tests ran. All my yearly check-ups were okay, but I wanted a closer look at my heart… and I mean “literally”.

I wanted to be “cathed”… this is where they insert a camera into your heart, going up the femoral artery in your right leg, and take a look around. If they find anything dangerous, like a clogged artery, they can fix it right then and there with a stent. A stent is a metal device that presses plaque against the artery wall and opens up a clogged artery.

Of course I hoped I would not find such a thing… and certainly nothing worse. I mean, can you imagine?  “Mr. Benson, you need a quadruple bypass!”

I could not, that’s for sure… and I was fortunate because, as you probably guessed, I didn’t hear those words from my doc.

It’s hard to get a cath done as it’s a risky procedure. I can’t even tell you how I managed to pull it off … that’s how touchy the hospitals are when it comes to this kind of stuff. Afterwards, I volunteered to do 5-10 workouts at their heart care facility so I could hook myself up to some nifty gadgets. I get to watch my EKG (how my heart is functioning during cardio and weights… and it works like a charm!) and really nice doctor folks come by to check my blood pressure (which is always low) during the workout.

Yep… the doc and I wanted to put my workout plan to the test, I guess you could say. I wanted to do it just to make sure I was 100% healthy during my training. You never really “know” I suppose, so I was up for it. And my doctor wanted me to do it just in case what he found during the cath was serious. There’s a lot to this process, and there’s some details I don’t wish to cover for privacy sake… but anyway, back to my story.

It’s long, but it may save your life too. : )

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The Good News… The Bad News…
And The Stupid Jon News!
—————————————–

Turns to find out I made a few mistakes… some pretty costly mistakes… but (get this) none of them had to do with my dietary or exercise plan.

During the cath, here’s what the doc said:

“Jon, your heart’s two primary arteries look good… hardly any obstruction at all. And they are nice and thick from exercise.” For a guy who has had a cholesterol level of over 400 before, and a history of heart disease in the family, this was really good news.

“However, your genetics are catching up to you in one of your arteries…. and you need to be more aggressive with your drug treatment to make sure we don’t have to go back in here one day!”

Er… what??

Yep… turns out that the only thing that saved me from a BYPASS (that’s right) was what the doctor called “an enormous amount of peripheral arteries formed from years and years of weight training and exercise.”

Wow.

“Look right here Jon…”  (He showed me my beating heart on camera… freaky…) “See all these arteries? Well the average person doesn’t have them. You do. Congratulations… you earned them.”

Wow again. And remember, I only workout with weights 3-4 times per week and my workouts are rarely over 21 minutes (time under the weight.)

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What I Did Right… And What
I Did Wrong… And Why This
Could Save Your Life
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So, listen up folks as I’m about to tell you everything I did wrong for the past several years… how it ALMOST cost me dearly (a bypass?… no thanks!)… how I managed to prevent it… and how I ended up on the gym floor today with doctors all around me.

It’s all related. And again, sorry for the novel-like email, but (again) this may save your life.

First, here’s what my excellent cardiologist said I did RIGHT:

1. Exercise:  “Jon, your exercise plan, to put it bluntly, saved you from a great deal of pain… in fact it probably saved your life as these blockages would have been far worse without it.” With it, I had only one artery with enough blockage to warrant the drug therapy that I should have been on for years… more on that in a second…

2. Dietary plan:  “Jon, your diet is perfect for this condition… low in carbs, high in protein and healthy fats is all anyone can do in order to help fight this genetic killer.”  Yep… again… prevention in the form of dietplan saved my butt. Or rather my heart. : )  But it wasn’t enough… at least for one artery. However, it WAS enough to prevent them from having to do surgery on me.

“Jon, the take-away here is simple:  Exercise and dietary plans, even the very best, may not be enough for super high-risk people… but in your case your lifestyle saved your life. And it certainly prevented you from having to have any serious surgery to correct a truly broken heart.”

Talk about EXCITING news… yep… you CAN beat this killer, even when you have MY horrible family genetics. However, like me, you may need some help… more on that in a second.

3. Blood pressure:  “Jon, your blood pressure is excellent. Your lifestyle and very low-dose diuretic has kept your formerly sky-high blood pressure (it was 200/110 when I was 32!) to an excellent 118/78.”  But you know doctors… even “excellent” isn’t enough and they recommended a stronger BP med for “my intense weight training.”

So, I listened… and ended up on the floor today. You see, many doctors do not realize the POWER of weight training compared to cardio. My blood pressure never budges during cardio, but less than 3 minutes into a resistance (weight-training) session it goes down like the stock market after a bad news day.

I mean SHOOTS down. I tried to explain this by letting the doctor see the veins in my legs… “Doc, my veins are MUCH larger than the average person’s… trust me, my pressure is fine.”  “Jon, just try it for a few weeks.”

Bad mistake…. like I said, I ended up on the gym floor today with a blood pressure of 72/45. If I hit 40, I’m literally in a coma. 5 points away… very scary. Needless to say the doc took me OFF these meds and let me do it my way:  With my Every Other Day Dietplan (low-carb most of the days) and good-old exercise.

If you have high blood pressure, I URGE you to take up weight training or resistance (body-weight or band) training. Of course, ask your doc about it first… but I’ve seen first hand for three weeks now how powerful my weight training sessions are compared to intense cardio sessions.

They are night and day folks… weights RULE. Cardio is good, but weights are best. Both of course would be the best course for ultimate health, but most people do far too much cardio and far too little resistance training.

—————————————–
Oops…
—————————————–

Now, here’s what I did WRONG:

1. Cigars:  “Jon, you cannot afford to smoke cigars… ever. They have lowered your protective HDL to a dangerous level. Stop NOW!” That’s all it took folks. Yes, I smoked cigars for many years, but fortunately I was never an addict. I quit that very day.

Guess what? 10 days later my HDL DOUBLED (no kidding)… and without drugs. Of course that’s not all I did…

2. Fat too LOW:  “Jon, you’ve lowered your dietary fat too low… this affects your HDL.”  Yep, I normally eat about 35% dietary fat… and I cut it down to 20% to help me get ready for a photoshoot. Now that I put it back to where it belongs, I still have my abs (yep!) and my HDL is raising as I type.

3. Stress:  “Jon, you are simply working too hard not to do some form of meditation or de-stressing.”  So I dove back into my meditation CDs. (I’ll tell you more about Holosync and my hypnosis CDs in my next email… very cool stuff.)

4. Advil:  “Jon, you take 4 Advil before you train? You’re nuts! That stuff can cause sticky plaque formations!!”  You know, I may never even had an issue if I had known this (and not smoked cigars) a few years ago. Live and learn!

5. And finally… oh, this hurt to hear… no drugs!  “Jon, if you want to make sure you beat this thing, you simply must take some meds to help.”  Okay, I resisted any form of statin drug for the past 15 years (drugs to lower cholesterol.) I opted to try natural stuff… but unfortunately for me I was never too consistent. And I paid the price.

So the doc and I came to a compromise:  I would take the LOWEST dose of statin along with 400 mg of CoQ10 (scary, but this was my idea, not his, and statins deplete this heart-friendly enzyme!) But I wanted a natural solution to the real issue:  small particle LDL. You see, I’ve known for years that I carry the gene that makes LDL “small”. LDL is not dangerous unless it is small… that’s why “total cholesterol” means nothing to me. I’ve seen folks have heart attacks with a cholesterol level of 130. No joke. But their LDL was super-small… like mine.

And guess what?  Dietplans cannot really help this. Well, they can HURT it (too many carbs, too many toxic fats, etc.) but they cannot shift the LDL from small to large.

For that, you need plain old niacin. Just a simple B vitamin… but in not-so-simple doses. In fact it’s considered a drug at the dose you have to take, and you should NEVER take niacin over 50 mg without a doctor’s supervision as it can be very toxic to the liver.

—————————————–
The Conclusion:  The Power
Is In Your Hands
—————————————–

In conclusion, I’m A-Okay… my heart pumps and functions “like that of a strong 20-year-old” (my doctor’s quote) thanks to the extra arteries I developed from my exercise program (how cool!) … but in order to keep that one artery in check, I’m taking his advice and taking much better care of myself than I have been.

Today I learned that this does NOT mean taking blood pressure meds…thankfully… : ) But I had to make some changes. Some of them were “stupid” changes… sure, I know cigars are not good for you. I know you need good fats in your dietplan. I could have used common sense and figured out that 4-8 Advil on workout days was… well, stupid.

But the good news, which is what I choose to focus on, is this:  In the areas that 95% of people NEVER change, I didn’t have to change much at all.

Dietary plan and exercise.

Turns to find out that what I was doing works great… and it did, in fact, save my heart and quite possibly my life.

For more on my dietplan and exercise routine, go here:

The Every Other Day Dietplan Revealed

Thanks for reading, and I wish all of you good health!

P.S.   I got lucky in many ways, but especially so when it came to my doctors. Both of my doctors are young and savvy enough to be up on the latest research on nutrition. They know NOT to buy into this “low-fat” nonsense for heart health. (I’d use a harsher word, but kiddos may be reading… : ) That only works for about 10-15% of the population. The rest of us need to lower our CARBS, not our fats… but the way I do it I get to keep my favorite carbs in my dietplan every week.

The little that I do eat keeps me happy as a clam, and keeps my heart nice and healthy too. A little bit of bad food will not hurt most people… but eating it every day can flat-out kill you.

Please… take this seriously. I promise, my dietplan and exercise routine is a PLEASURE to follow… but if you don’t follow it then find one that IS enjoyable for you to follow… and do it.

Life is too short, you know?

[ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

Got a minute?

That’s all I need to share my first of many video-based 1-minute fatloss tips.

Go here for the first of many….

click—–>  How To Eat Your Favorite Foods And Drop Bodyfat

My new design is something to see too.

I have my weekly live 1-minute video, tons of new features… even a “diet quiz” if you care to test your fatloss knowledge.

Plus my main presentation: “1 Tip To A Flat Belly!”

Just don’t laugh at my ballcap/unshaven look in the video… I wanted this to be super-casual, but I may have taken it a bit too far… ; )

Oh… speaking of a flat belly… I’d like to give you yet another reason to eat and workout the way I suggest in “Every Other Day Diet” and “7 Minute Body”…

I had to go to the hospital last week. No worries… I’m fine… just a bit of a scare. Definitely enough to wake you up from walking through life like it will never end! But fortunately for me, only a scare.

Anyway, the doctors in the hospital were amazed when they looked at my heart and lungs (they had to make sure I did not have any infection… and I didn’t.)

“Most 46-year-olds do not have these around their heart,” the doctor said as he showed me the pictures they took. You could see all these vessels around the heart and branching off the main arteries.

“Peripheral vessels… they were formed by your exercise program. Well-done! These help keep your heart strong and healthy.”

Every doc that listened to my heart said, “Wow… strong heart!”

Indeed… resistance training makes it so.

Before I left, after the scare went away, I asked the doctor his opinion on my dietary plan. “Well, obviously you are very lean and in fantastic shape for a man of any age.”

Thanks doc, but I wasn’t fishing for a compliment!  Since this was a heart doctor I was curious as to his thoughts.

“If you had heart disease, or if you want to prevent it, this is the exact dietary plan I would recommend.”

While I expected to hear this, it was still music to my ears.

So, my higher-than-normal dietary fat and protein, lower-carb, and relatively frequent “fun food” dietplan is “ideal” to combat heart disease according to the good doc. And according to my family doctor.

Nice to know.

Read more about my plan here…

click—–>  How To Eat Your Favorite Foods And Drop Bodyfat

Remember:  A good dietplan and exercise is not always sufficient to keep you disease-freee… but I love what the doctor told me.  “People who exercise and eat like you LIVE through it and recover much faster.”

Fortunately I didn’t have a nasty virus to recover from… but if I did, I know my condition would have helped me do just that.

[ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

Hey… HEY! Keep your mind out of the gutter!

By “dirty” I mean down and dirty… as in taken with my crappy iPhone camera by my friend and guru trainer Roland… while looking into a mirror… with no lighting, tan…

Well, you get the point.

Here’s an example… this was me listening to Nine Inch Nail’s song Vessel so I wasn’t exactly all-smiles… but I like listening to aggressive music when I train. My training partner/trainer Roland took this shot while I was staring in the mirror contemplating the next Smith Machine Press set with only 40 seconds of rest and using 225 pounds… yikers… my aching delts!

Dirty Pic: Jon's chest, delts, arms... safe for work... : )

Keep reading… I’ll explain.

First, notice the definition in the arms, delts, and chest… (kidding… : )

But I really am in the best shape of my career, or rather heading that way, carrying almost 30 pounds more muscle than my pictures from Fit Over 40 (taken right before my 40th birthday).

So…

What Gives?
A 7-Day Deal, That’s What!

Before I get to the REAL deal, I want you to get this:

I started my peak-cycle training only 3 weeks ago!

I’ve dropped almost 10 pounds of pure fat and added 2.7 pounds of lean mass during that time.

This, without drugs, at the age of almost 47.

I plan to have a ‘real’ photo shoot on my birthday, October 14th. So I’m WAY ahead of the curve.

Here’s a few more shots to let you see my progress…

Dirty Pic: Jon's calves and triceps plus side-chest... safe for work... : )

Dirty Pic: Jon's legs... safe for work... : )

Crapy, crappy iPhone pics… I know… but hey, give me a tan and a studio and I’d look better, not worse… so why not show you what I see in the mirror? It’s more fun that way. And more honest, although I do enjoy real photo shoots.

Now For The Really Good Part…

After these shots I enjoyed a huge slice of Key Lime Pie (my favorite) and some cheesy bread later in the day.

You see, I practice what I preach in regards to My Every Other Day Diet System of Eating … and that’s not all:

I trained my abs and calves today. Abs: 3 Minutes (using 3 Minute Abs, which comes with 7 Minute Muscle (it’s a whopping 1 page long… but worth the price of the book.)

Calves: 7 minutes (using the 7MM protocol.)

Are you getting the picture folks? This combo of diet and training WORKS.

Just For Bodybuilders?

Hardly. In fact I wrote both books for the masses. I just included advanced sections in each for athletes and bodybuilders like me.

Let’s be blunt: If you want “any” amount of muscle added to your frame (and you should… muscle burns calories around the clock and creates those nice curves you want) then you need to train with resistance. The only difference between the way I train and the way most people (non-bodybuilders) train is the level of intensity and (in my case) I train a bit longer than my 14-minute protocol during a peak. But as you can see, I’m already IN near-peak condition before my longer bouts begin in the gym. Body fat: 6.2% (measured with calipers.) Weight: 214 pounds.

Again, not bad for a (nearly) 47-year-old natural athlete!

But this isn’t about me… well, it kinda is as these shots were so “dirty” I really dig ‘em… I like the raw look better than the studio shots most of the time… : ) No way…

This Is About YOU!

I’ve combined both The Every Other Day Diet and 7 Minute Muscle (also called “7 Minute Body”) for a price that’s less than the original “7 Minute Muscle” … that’s hard to beat, and it won’t last but another week.

That’s right: EODD will no longer feature a discounted version of “7 Minute Muscle” starting NEXT WEEK. Sorry… all good things…

Also… and The Radical Fat Loss Blueprint, which currently comes with EODD for FREE, will be taken off the freebie shelf for good.

So, if you want:

1. The Every Other Day Diet (the EODD Plan I use is included, called “The Extreme Plan”)

2. 7 Minute Body (the workouts I use 50% of the time; the other 50% I like to train longer than 7-14 minutes because I’m a gym rat… but you DON’T HAVE TO… really. : )

3. AND The Radical Fat Loss Blueprint FREE (this is how I dropped so much fat so quickly… and you can shed up to 21 pounds in 21 days if you really work at it and you follow the supplement cycle)

Then go here and watch my video presentation on EODD:

My Every Other Day Diet System of Eating

After you purchase EODD you’ll be taken to a page to get 7 Minute Body at a massive discount… and you will ALSO get The Radical Fat Loss Blueprint FREE.

This ends next week… hop to it.

Your comments are welcome below… I’ll try to answer questions pertaining to training, EODD, 7MM, etc… but bear in mind I’m speaking at a fitness gathering this weekend so I’ll be hit and miss on my laptop.

Now there’s a better way to train (faster) and diet (with your favorite foods used as TOOLS to force more fat-burning)… it’s up to you to take it.

My Every Other Day Diet System of Eating

To defeat your skinny genetics you need to play with different rules. This is one of the main statements Vince stands by in many different topics regarding skinny guys. Vince focus in this article on one of the main training technique most skinny guys forget about (i.e. strength training). Vince explains the six main reasons skinny guys should focus on strength training. After that he give you his 12 weeks strength training program for skinny guys “The 1 + 1 Skinny Guy Strength Program”. I suggest you give it a try and see the results yourself.

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle GainVince’s program, No-Nonsense Muscle Building, makes you a master in muscle building dieting, training and all other factors. It also has a version for females (Body Sculpting for women). This version addresses the concerns of the females and helps them build the fitness model body they want. Great stuff and highly recommended for those serious about making a dramatic change in there physique.


Defeat Your Skinny Genetics and Own 2010 : The 1 +1 Skinny Guy Transformation

Program

By Vince Delmonte

It happens every year. The New Year comes and every scrawny twerp on the planet swears this is going to be the year that he slaps on an extra 20 pounds of muscle. But if you didn’t pack it on successfully last year, what makes you think this year is going to be any different? Seriously?

Did you spend hours in the gym with no results? Did you spend the last year blindly following the muscle magazines only to look the same as you do now? Did you spend the year filling your body with mysterious supplements that only make you sick? Did you watch your friends train less than you but get twice as big? Sound familiar doesn’t it? I thought so. So the question is, how are we going to get a different result? The answer is simple. By doing something differently. Would you agree the best way to get the same thing is to do the same thing? And would you agree that the best way to get a different result is to do something different? Give me a amen if you have decided that 2008 is going to be different. Give me a amen-hallelujah if you are prepared to be a different person and prepared to do something different this year. Commit to having your best year, and I’ll take care of you, providing you with the best skinny guy transformation program.

My Own Skinny Guy Experience

Trust me, I know. I was a skinny beanpole all through high school and university and gained the nickname Skinny Vinny. I gawked at my room mates how displayed copious amounts of rock-hard brawn on there frame. I was inspired by the spectacular ‘before and after’ pictures in bodybuilding magazines. I read every piece of bodybuilding literature I could, got misguided by a slew of personal trainers, experimented with every legal supplement I could purchase, but despite my efforts, my 12 week pictures looked nothing like the supplement advertisements. The cruel scale needle stayed the same like it was cast in stone. Perhaps I was doomed to be skinny for life…

Skinny Guys Must Play By A Different Set Of Rules

As a weight training enthusiast, figuring out the most effective workout routine can become an endless source of confusion and frustration. Every single fitness expert and magazine has a different training theory or training angle which becomes more confusing than a trip for Jessica Simpson at Home Depot!

Most skinny guys end up using routines designed and touted by those freaky monsters seen in the hardcore rags who have more than a little chemistry lab going on inside of them. Programs that include hitting the gym more than five times a week, focusing on 1-2 exercises per workout, 12-24 sets per exercise and overemphasizing isolation-type exercises. None of these components of a program helps improve the underlying foundation of a hardgainers success. Training to get bigger and more muscular, that is – your best body ever, must revolve around getting stronger and I mean really, really stronger. Increasing your strength remains the rock-solid foundation for defeating your skinny genetics and getting a head-turning physique for 2008.

Since the vast array of exercise machines came on the market, along with infomercials, instant result programs, and fancy dressed supplement ads, people are no longer willing to spend the time in the gym to build the solid strength foundation that is critical for long-term progress. Since you’ve read this far, you won’t be making that mistake this year!

Six Reasons Skinny Guys Must Focus On The Forgotten Factor: Strength

  • Strength training is incredibly taxing on the body’s central nervous system. Increasing your central nervous system’s work capacity through heavy and/or explosive movements; you directly increase the ability of your muscular system to produce increased levels of strength.
  • Strength training releases more growth hormone and testosterone. Using greater resistance loads than normal will release a greater abundance of these muscle building hormones necessary to maximize your genetic potential which will result in new muscle growth all over – especially on those lagging body parts!
  • Strength training creates a platform to achieve more sets and reps. When you build a stronger foundation, your ability to handle heavier loads in the higher rep ranges will dramatically increase, resulting in some impressive muscular hypertrophy.
  • Strength training benefits the smaller muscle groups as well. The pure strength movements do not just benefit the larger muscle groups such as the chest, back and legs but the smaller ones as well. An example: A skinny guy increases the amount of weight he can do on the bent over row from 135 to 225. The heavier poundages will result in significantly strengthening the assisting movers of the upper arm – brachialis and the brachioradialis – allowing him to curl much more weight on his curling exercises.
  • Strength training involves the maximal amount of muscle fibers. To defeat your skinny genetics you must use the maximal number of muscle fibers in each set. Do you think lifting weights at 60-80% of your threshold is going to stimulate the maximal amount of muscle fiber? Think of your muscles as lazy. They would prefer to sleep this entire next year. They would prefer to stay small. They have zero interest in growing larger. That is something you want to do. The only reason they will wake up (get bigger) is if they are attacked. If they are exposed to an assault (heavy weight) they have not experienced before. Out of survival, your muscles will grow bigger to prevent the same assault from occurring again.
  • Strength training does not eat up your precious calories. Unlike the 1-2 hour marathon training sessions that involve 12-24 exercises per body part or workout, strength training is much less demanding calorically. It does not burn up the calories your muscles need to grow because of the longer rests and shorter sets.
  • Strength training leads to progressive overload. If you are thinking, “But I don’t care how much I can lift. All I care about is not being skinny anymore and building a good physique. I’m not a power lifter or bodybuilder.” I would reply that strength training is a fundamental principle of muscle growth because it leads to progressive overload. The only way to make a muscle grow is to subject it to unaccustomed stress. Progressive overload basically implies that when a muscle is subjected to an usual amount of unaccustomed stress and effort, the muscle must respond by getting larger to manage and cope with the new stress.
Still Not Convinced That Strength Training Is The Answer To Your Best Body This Year?

How many people do you see with skinny arms that can curl 135 pounds? How many people do you see with no chest who bench press 275 pounds? How many people do you see with massive upper girdles that can dead lift 315 pounds? How many people do you see with chop-stick legs who can squat 400 pounds?I would say – not many. There are many more reasons why strength training will help you defeat your muscle unfriendly genes and get the body you deserve this year but I think you get the point. If ever in doubt, just take a look at the biggest guys in your gym. I bet they are lifting 3-4 more times the weight as you!

The 1 + 1 Skinny Guy Strength Program

Stage 1: 4 x 4 Strength Phase Week 1-3

Monday
Exercise Work Sets Speed Rest
Back Squats 4 x 4 311 2-3 m
Bench Press 4 x 4 311 2-3 m
Bent Over Rows 4 x 4 311 2-3 m
Upright Rows 2 x 20 211 1 m
Calve Raises 2 x 20 211 1 m
Wednesday
Exercise Work Sets Speed Rest
Lunges 4 x 12-15 311 2-3 m
Stiff Leg Deadlifts 4 x 12-15 311 2-3 m
Dips 4 x failure 311 1 m
Chin Ups 4 x failure 311 1 m
Weighted Abdominal Work 3 x 30 211 1 m
Friday
Exercise Work Sets Speed Rest
Deadlifts 4 x 4 311 2-3 m
Military Presses 4 x 4 311 2-3 m
Wide Grip Pull Ups 4 x 4 311 2-3 m
Barbell Shrugs 2 x 20 211 1 m
Calve Raises 2 x 20 211 1 m

Stage 2 – 5 x 5 Strength Phase Weeks 4-6

Monday
Exercise Work Sets Speed Rest
Back Squats 5 x 5 311 2-3 m
Stiff-Leg Deadlifts 5 x 5 311 2-3 m
Barbell Curls 5 x 5 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calf raises 3 x 30 311 1 m
Tuesday
Exercise Work Sets Speed Rest
Dumbell Bench Presses 5 x 5 311 2-3 m
Barbell Rows 5 x 5 311 2-3 m
Dumbell Shoulder Presses 5 x 5 311 2-3 m
Weighted Abdominal Work 3x 30 211 1 m
Thursday
Exercise Work Sets Speed Rest
Deadlifts 5 x 5 311 2-3 m
Lunges 5 x 5 311 2-3 m
Close Grip Presses 5 x 5 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calve Raises 3 x 30 311 1 m
Thursday
Exercise Work Sets Speed Rest
Incline Bench Presses 5 x 5 311 2-3 m
Seated Row 5 x 5 311 2-3 m
Military Presses 5 x 5 311 2-3 m
Weighted Abdominal Work 3 x 30 211 1 m

Stage 3 – 6 x 6 Strength Phase Weeks 7-9

Monday
Exercise Work Sets Speed Rest
Back Squats 6 x 6 311 2-3 m
Bench Press 6 x 6 311 2-3 m
Bent Over Rows 6 x 6 311 2-3 m
Upright Rows 3 x 15 311 1 m
Calve Raises 3 x 15 311 1 m
Wednesday
Exercise Work Sets Speed Rest
Lunges 4 x 8-12 311 2-3 m
Stiff Leg Deadlifts 4 x 8-12 311 2-3 m
Dips 4 x failure 311 1 m
Chin Ups 4 x failure 311 1 m
Weighted Abdominal Work 3 x 30 211 1 m
Friday
Exercise Work Sets Speed Rest
Deadlifts 6 x 6 311 2-3 m
Military Presses 6 x 6 311 2-3 m
Wide Grip Pull Ups 6 x 6 311 2-3 m
Barbell Shrugs 3 x 15 211 1 m
Calve Raises 3 x 15 211 1 m

Stage 4 – 7 x 7 Strength Phase Weeks 9-12

Monday
Exercise Work Sets Speed Rest
Back Squats 7 x 7 311 2-3 m
Stiff-Leg Deadlifts 7 x 7 311 2-3 m
Barbell Curls 7 x 7 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calf raises 3 x 30 311 1 m
Tuesday
Exercise Work Sets Speed Rest
Dumbell Bench Presses 7 x 7 311 2-3 m
Barbell Rows 7 x 7 311 2-3 m
Dumbell Shoulder Presses 7 x 7 311 2-3 m
Weighted Abdominal Work 3 x 30 211 1 m
Thursday
Exercise Work Sets Speed Rest
Deadlifts 7 x 7 311 2-3 m
Lunges 7 x 7 311 2-3 m
Close Grip Presses 7 x 7 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calve Raises 3 x 30 311 1 m
Friday
Exercise Work Sets Speed Rest
Incline Bench Presses 7 x 7 311 2-3 m
Seated Row 7 x 7 311 2-3 m
Military Presses 7 x 7 311 2-3 m
Weighted Abdominal Work 2 x 20 211 1 m

Weight Training Program Notes:

  • You will notice Monday is a Quad Dominant day with Horizontal Pushing (Chest) and Horizontal Pulling (Rows). You will notice that Traps and Calves are opposite movements so have been paired up respectively.
  • You will notice Friday is a Hip Dominant day with Vertical Pushing (Shoulders) and Vertical Pulling (Lats). You will notice Traps and Calves are opposite movements so have been paired up respectively.
  • You will notice slight variation on some of the exercise selection. The exercise selection is not as critical as the load and set protocol. Feel free to tweak the exercises based on your personal preference. For example, if a Trap Bar Deadlift feels better for you than a normal Deadlift – go for it. If you know you will get better results with dumbell’s instead of barbells – don’t be afraid to follow your instincts and be involved in the training process.
  • For some, the 6 x 6 phase and 7 x7 phase will be too much volume on muscle groups like biceps and triceps. Feel free to modify these to only 3-5 sets. The goal is to keep the weight the same the entire workout. If your weights start to drop than simply record the number of sets you were able to do and try to beat it next week.
  • I am guessing 4 x 4 will be your first exposure to heavy lifting. Remember, next phase, you will be focusing on adding one extra rep to the same weight with one extra set hence the 1 + 1 Program. This program is based on increasing the amount of work you are capable of performing over a 12 week period.e.g. Let’s say you can do 185 lbs for 4 x 4 in phase one. Next phase, you will be aiming to do 185 pounds for 5 x 5. You might even be able to slip a few extra pounds on the bar, depending on the rate that you super compensate which will be bonus.
  • For time efficiency, opposing muscle groups like Shoulders and Lats, Chest and Rows and Shrugs and Calves can be super set together. I would not recommend super setting your legs. This is your personal choice though.
  • The 2 x 20 and 2 x 30 are unique additions I have added from my own personal experience. I have found, generally, that skinny guys responds better to higher rep ranges for the calves and traps.
  • You will notice that Monday and Friday can be classified as your Heavy days and Wednesday is an opportunity to increase your body weight strength and prevent your metabolic system from de-training. These higher rep exercises will counteract and help balance out the dominance of central nervous system training occurring.
  • The weighted abdominal work should come from Hanging Leg Raises, Weighted Ball Sit Ups, or Cable Crunches.
  • You will notice this is a three day program which will be alternated every three weeks with a four day program. I might suggest taking a ? week off at the six week mark if any symptoms of overtraining are suspected. Take at least one week off from the gym at the completion of this 12 week program.

Cardiovascular and Flexibility Training Tips

  • During phases 1 and 3 while you are doing only three day of weight training per week I would recommend the following:
    • At least two or three 20-30 minute cardio sessions placed either on your non-workout days on immediately after you weight training workouts.
    • Use the form of cardio that, in your experience, holds the most muscle on your body. For some, this will mean doing shorter interval cardio sessions. For some, this will mean going for a easy run or swim.
    • Incorporate the cardio work to enhance your muscle gain goals – not detract. For example, you might benefit from a easy swim workout after a heavy upper body day. You might benefit from a easy bike ride to loosen up from a heavy lower body workout. Use common sense when choosing your cardio activities. For example, don’t try out for the soccer team at the same time you are trying to transform your body!
    • Incorporate your cardio based on your nutrition intake. Remember, your muscles grow on calories so the more cardio you incorporate, the more overall calories you will need to counteract the lost.
    • Try to stretch at least ? the amount that you lift. Heavy lifting requires long and lengthened muscles to allow full range of motion. Shortened muscles perform weaker and slower and have a higher incidence of injury. If you are weight lifting 4 hours in the week, you should be stretching at least two. This means at least ? hour of stretching before or after you weight training workout. This is my personal recommendation, any less, and your body will screaming for a injury.

Take The Challenge

Give the 1 + 1 Skinny Guy Strength Program a honest effort for the next 12 weeks and commit to making 2008 the year that you defeat your skinny genetics and build a body you can be proud of without spending any more time in the gym than you have to. Believe that you can do it. It can be done and it will!

More about the Author Vince Delmonte

Below is an article contributed by Mike Geary, the founder of TruthAboutAbs.com.  I thought this was an important topic to share with you .

The Top Fat Loss Secrets for Flat Six-Pack Abs and a Lean Stomach

I had the pleasure of being interviewed recently by a fitness professional from NYC, Certified Personal Trainer, Geovanni Derice. The interview is below and I think you’re going to like it… I reveal some of the hardest hitting strategies for getting rid of that stubborn stomach fat to uncover those flat six pack abs that everyone wants.

GD: Welcome Mike to our 4-ever-Toned Fitness Journal. For those who do not know you, please tell us a few things about yourself and how you can help our readers with their fitness and health.

MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 17 years now, ever since I was a teenager. Being involved in sports in high school got me interested in strength training and conditioning.

At that point, once I started feeling more energetic, getting stronger, and looking better, I was instantly hooked for life. I’m 33 now and still addicted to the way living a healthy and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis.

I decided earlier in my 20′s that I wanted to make the commitment to help other people experience the excitement of being fit and getting in the best shape of their lives, especially since we’ve reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc. That’s why I became a fitness professional. It just gives me so much satisfaction to help others, who have struggled for years to get in good shape, and show them that it can be done, and it can be fun in the process.

I’ve expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals with the reach of the internet. I only hope that my passion for fitness inspires people to take action and improve how they look and feel for life.

GD: Now Mike, there’s so many things out there as to what works and what does not work… if you had to pick 3 things that work time and time again to get flat lean abs, what would they be?

MG: The first and most important thing to get control of in order to lose your belly fat and get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so that you can see your abs.

There’s so much confusion these days about what a healthy diet that promotes fat loss really is… after all, we are bombarded by conflicting messages in the media about what is healthy and what is not, and you have all of these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more. There’s so much conflicting info, that the average consumer doesn’t even know where to start when it comes to eating for fat loss.

The second thing that works time and time again, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat.

In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.

For the third thing, let’s talk about actually training the abs specifically. When it comes to training the abs, if you want real results, I always recommend forgetting about the crunches and situps for the most part. They are ok for someone that is really deconditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles.

I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. To be honest, the majority of people cannot do this at first, but I provide some strategies in my book as to how to progress to doing these correctly.

GD: What are people doing wrong when it comes to developing the coveted “6 pack abs”?

MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those flat 6-pack abs is… are you ready for this?

They spend entirely too much time focusing on training their abs! WAY too much time spent on abs exercises. Sounds crazy, but it’s true.

Remember, having a flat and visible six pack of abs is all about getting down to a low body fat percentage. In order to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That just does not happen when you focus too much time training a small muscle group like the abs.

Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That’s what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a flat sixxer!

GD: Which exercises are the top exercises that people need to do if they are to get maximum defintion with their midsection?

MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor abs exercises like lying leg thrusts (all described and illustrated in my book).

However, maximum definition in the abs and midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you want great looking flat abs, focus on those instead of focusing so much on training the abs directly!

GD: When it comes to diet Mike, people really have tried millions of ways to get one thing… and that is fat loss. What recommendations have you used to successfully help your clients lose body fat and keep it off?

MG: I have included a fully comprehensive discussion of this topic in my book, which accounts for almost half of the book, but I’ll try to make some nice simple generalizations to get people started on the right path immediately. The most important thing is that your diet is as natural and unprocessed as possible. It almost always comes back to the overprocessing of food that makes it unhealthy, and makes it totally wreck your metabolism and hormone balance in your body.

For example, why eat refined grains, when you can eat whole grains (even better are sprouted grains, as I usually recommend limiting grain foods overall for best results).

Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when you can eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat, and so forth.

The point is to not fall for some gimmick like extremely low carbs (although I do believe in a fairly reduced carb intake as that is a big problem for most people), low fat, super high protein, or any other combination that has you focusing on one macronutrient vs. another.

Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Trying to cut an entire food group out just works against what your body needs. I get into much more detail on this vitally important topic towards losing body fat (especially that stubborn stomach fat) for life in my book.

GD: Thank you very much Mike for sharing with us all of this great information.

program for lean flat absWell, I hope you enjoyed this interview and plucked several nuggets of info to get you motivated and started on showing off your flat abs shortly. If you don’t already own a copy, be sure to pick up a copy of my Truth about Six Pack Abs book and discover the entire system I’ve developed for ridding yourself of that extra ab fat for good!