Featured Posts

Two of the Worst Foods That Make You Fat - One Might... [ Note: This article was written by Mike Geary.  His workout and diet program helped me tremendously in my fitness journey.  This one is a real eye opener!] The 2 fattening...

Readmore

Fat, Fatter, Dying [ Note: This article was written by my friend Jon Benson.  I found it interesting and thought you might like it too. ] Watch the two videos below... if you dare!  Then...

Readmore

How to Get Fit: 5 Things You Must Do to Guarantee Results Most people I talk to in my age group (40+) complain about not being in shape and not having time to workout.  I've been there...  The fact is that no matter how busy (or...

Readmore

myfitnessjourney.com Rss

4 Fatloss Tricks No One Tells You About

Posted on : 20-10-2009 | By : Bert | In : Fitness

92

[ Note: This article was written by my friend Jon Benson, a fitness and nutrition author. I found it interesting and thought you might like it too. ]

There’s a club you should join.

It’s called The Insider’s Club.

It is that club whose membership is based only on what secret goodies the members possess.

In our case, this is the Fatloss Insider’s Club. Only those in the know can join…. freee to them of course… : )

So, if you want to get rid of some lbs…

FATLOSS TRICK 1
Eat Pizza?

Today I went for some New York-style pizza here in Austin, Texas.

Do I feel ‘guilty’? No way… in fact tomorrow I will feel LEANER.

What the what?

I had to set up my body for this bit of metabolic trickery of course. You cannot just “eat pizza” and shed the pounds… I wish you could!

But my personal System for fatloss not only “allows” pizza (and all my other favorite foods)… it DEMANDS that I eat it.

Here’s another true story: I blew off my “feed meal” (that’s what it is called in my System) four days ago. I have been on a massive fatloss roll for weeks now and frankly I just did not feel like eating a lot.

That’s another benefit of my System… it really cuts your appetite and food-cravings down.

Anyway, the next day in the gym I fell on my face! I was weaker and not any leaner. I went home, ate literally about 6000 cals and presto: Leaner than ‘ever’ the next day and ready to train hard.

Learn how to use this System here:

The Every Other Day Diet     Click For More Tricks!

FATLOSS TRICK 2
The 10-Minute Cardio Trick

If you want to just get into good heart health, you only need GXP Cardio (covered in the System mentioned above) 2-3 days per week for 9-15 minutes. That’s it.

However if you want to use “smart cardio” (not long, boring cardio) then you need a bit more. Just a bit.

It’s my 10-minute trick.

Start with just every other day. Then move to 4 days… and then 5.

If you are pressed for time, this is ideal. Even if you are not, it works like magic.

10 minutes in the morning ‘before’ you eat. Just make sure your heart rate is only about 65% of your max… in other words, you are not breathing super-heavy at all, but you are working up a sweat. That’s it.

10 minutes ‘before’ lunch. Just cut your lunch hour short by 10 minutes… that’s all. You don’t sweat enough to need a shower… don’t worry. Walking stairs works great, or walking outside… be creative!

Then 10 ‘harder’ minutes about 2 hours before you go to sleep. Get your heart rate up to where you are breathing a little harder.

That’s it.

You can even start with just two sessions of 10 minutes (morning and night) if lunch is out.

FATLOSS TRICK 3
Increase Your Fat?

Yep. I want you to eat more dietary-fat…. but I want you to replace some of your carbohydrates (starch like rice, potatoes, etc.) with healthy fats like olive oil, coconut oil and almonds.

Fat dulls the appetite and all three of the fats above actually help your body get rid of its fat-stores if you decrease carbs.

I have the plan laid out for you. More here:

The Every Other Day Diet     Click For More Tricks!

FATLOSS TRICK 4
Think Resistance

Far better than cardio will ever be. That would be resistance training.

Either weight training or in-home resistance training using bands and bodyweight. Studies confirm what we fitness pros already know: Resistance training not only sculpts the body (cardio cannot) but it also burns 9-12x more bodyfat over the long-term than cardio.

But you need both. And both cardio and resistance training (in-home or in the gym) is worked into my book “7 Minute Body.”

You can get it when you pick up “Every Other Day Diet” for 75% off-retail… it is all detailed here…

The Every Other Day Diet     Click For More Tricks!

Welcome to the Club!

Yours In Fitness,

J O N B E N S O N

P.S. I’m still giving away “Radical Fatloss Blueprint” along with EODD for a few more days. And I’m giving a lucky few the chance to pick up the Supplement-Kit that comes with Radical Fatloss for almost 100 bucks off… the video and details are here:

The Every Other Day Diet     Click For More Tricks!

Sorry… EODD Readers Only…. so pick it up today.

Your 5-Minute Fat Loss Shake

Posted on : 02-09-2009 | By : Bert | In : Fitness

76

[ Note: This article was written by my friend Jon Benson, a fitness and nutrition author. I found it interesting and thought you might like it too. ]

Protein shakes are a dime a dozen. However a high-quality protein drink that is both homemade and nutritious is a rare find. Most protein drinks today have traveled the path of least resistance — cheap and potentially dangerous sweeteners, sugar alcohols (in order to bring down the supposed “carb count”), and protein sources that are often dubious…and accompanied with more outrageous claims than grams of the good stuff.

I use a simple, homemade, economic and super-healthy protein drink at least five times a week during my normal nutrition cycle and several times a day during peak training cycles where I need to be in top shape. My strategy for building this drink was simple:

  1. Go hormone-free and organic with everything possible;
  2. Go with plenty of healthy fats rather than cheap sugar substitutes to help control insulin and provide more satiety;
  3. Think ‘raw’;
  4. Make it delicious!

Below you will find this recipe, complete the the exact ingredients used. It takes less than five minutes to make and keeps me full for 2-3 hours. It is less than 1/3 the cost of an out-of-the-box MRP (Meal Replacement Product) and contains 1/10th the number of ingredients — and that’s a good thing. If you cannot pronounce it, it’s probably bad for you. And it tastes fantastic!

Mix the following into a high-quality blender:

1. One heaping scoop of Jay Robb’s Egg White Protein You will need to adjust this amount to your body weight. I use up to 1.5 grams times my body weight (max) and as low as 1 gram times my body weight when doing two shakes a day. For me this is between 20 and 35 grams of powder. Jay uses the best sources available, including hormone-free cattle and Stevia, a herbal sweetener, to make his excellent protein. There are no additional carbs to speak of and only the bare essentials ingredient-wise. Jay also makes a high-quality whey. I will often combine the whey and the egg white powders, using a bit over half a scoop each.

2. One raw egg (cage-free) Do not worry about cholesterol or getting food poisoning. These claims are mostly media hype. You need the high-quality protein and fats found in the egg. Most people try to go low-fat when making a protein shake. This is a mistake, as fats are crucial to the digestion of protein. As for contamination: Roll the egg on the counter. If it wobbles, you are safe to consume it. I’ve used this technique for ten years and I’ve yet to have one case of food poisoning consuming raw eggs. Oh, and it makes the protein drink taste better (believe it or not.)

3. Five grams of L-Glutamine Powdered L-Glutamine (I use Jarrow’s brand) is one of the healthiest things you can supplement your diet with. L-Glutamine has been shown to be one of the most powerful nutrients for both recovery and immunity enhancement. Bodybuilders will take up to 25 grams per day of L-Glutamine during hard training cycles; I do as well. It makes a tremendous difference in both performance and wellness. It is tasteless, too.

4. Five grams of Creatine Monohydrate If you want more strength and muscle fullness, good old creatine monohydrate (the non-fancy stuff; just monohydrate for me) works like you would not believe. Five grams per day is all you need. Like L-Glutamine, it is tasteless. I use Jarrow Brand.

5. Raw almonds I cannot say enough good stuff about almonds. Besides tasting great, they are loaded with essential fats and healthy fiber. Here is how I measure how much to use. This comes right out of my book “The Every Other Day Diet”.

Get it here:

The Every Other Day Diet     The “Cheat To Beat” Diet Plan

You can find 15 other shake recipes and over 40 pages of recipes in my book that fit the bill of being tasty and fantastic fat-burning meals. Here is the trick: Divide your body weight by 10. That’s it. If you weigh 200 pounds as I do, that means 20 almonds. Simple, right? I created an entire measuring system for Every Other Day Diet’s SNAPP! System of eating that is this simple for everything: Calories (none to count), carbohydrates, fats, protein intake… even water!

6. Frozen berries (raspberries mixed with blueberries) Yes, fresh is better than frozen… but frozen makes the shake more frothy. Plus I buy organic berries and freeze them in containers. There is practically nothing lost in the process. How much? Simple: Divide your body weight by 5! In my case this is 40 berries, or about a handful. Once you count them out once or twice you never have to again.

7. Pumpkin seeds This was a great find: A super-healthy and tasty addition to my protein recipe, plus a nice bump in the fiber content. Measuring something as fine a seeds is a bit more challenging using my numeric system, so we keep it simple: Use your palm. Just pour the seeds into your palm. Make sure they are not forming a pyramid or overflowing. That’s the ideal amount.

8. 1 to 1.5 cups of pure water I use only 1 cup of water as I like my shake thick.

9. 1 cup of ice Adjust to taste and texture preference.

10. Stevia (to taste) I love Stevia. It is an herbal sweetener that does not cause an insulin spike like sugar or even sugar alcohols can, and does not have the health hazards of artificial sweeteners. I use a few packets as I like my shake nice and sweet.

There you have it: A mostly raw, protein-rich, health-fat, carb-friendly protein drink that will fill you up for hours, tastes great, and contains more raw nutrition than most people get in a week.

P.S. There’s an eye-opening weight loss video you need to see.

Watch it here: Weight Loss Video     Watch

Two of the Worst Foods That Make You Fat – One Might Shock You

Posted on : 23-08-2009 | By : Bert | In : Diet

80

[ Note: This article was written by Mike Geary.  His workout and diet program helped me tremendously in my fitness journey.  This one is a real eye opener!]

The 2 fattening foods that I’ll discuss in this post might actually shock you… most people erroneously believe these 2 foods are “healthy.”  In my years working as a Certified Nutrition Specialist, it usually surprises people when I mention they should consider excluding these foods from their diet.

Everybody these days knows how bad trans fats and high fructose corn syrup are for you, so I’ll spare you the lecture on those… Instead, read on to see a couple foods that may shock you that they may be packing on the fat.

The first type of food that most people believe is healthy is wheat products… this includes most breads, cereals, bagels, muffins, pasta, crackers, etc.  Yes, I’m including “whole wheat” in the category of this fattening food.

First of all, a large proportion of the population has some degree of intolerance for the gluten in wheat and some other grains. Full blown celiacs are the most sensitive to it, but what most people don’t realize is that most of the population was never meant to eat large quantities of wheat.  The human digestive system has never adapted to large amounts of wheat in the diet.

From my experience with many clients, when they take my advice and eliminate wheat from their diet for 2-3 weeks to see if they start to lose weight and feel better, it almost always makes a HUGE difference.  Many times, they start losing body fat much faster, and they also finally get rid of headaches and indigestion that plagued them for years.  Sometimes even skin problems go away when wheat is eliminated from the diet.

The second example of the worst fattening foods that shocks many people because it is considered “healthy” is — fruit juice.

Don’t get me wrong, I’m not an anti-carb advocate… I actually think most fruits are VERY healthy for us. However, we weren’t meant to separate the juice from the rest of the fruit and only drink the high calorie sugary mixture… leaving behind the fiber and many other beneficial components of the fruit.

When you only drink the juice of fruits (apple juice and orange juice being 2 of the biggest culprits in the western diet), you aren’t getting the appetite satisfying effect of the fiber in the fruit, and you’re left craving more carbs.  Also, the fiber in whole fruit helps to slow down the blood sugar response when eating whole fruit compared to fruit juice.

Bottom line… over-consuming fruit juices makes you fat.  Conversely, eating whole fruits including all of the fiber helps you maintain a healthy balanced diet and high nutrient density (as long as the rest of your diet is whole unprocessed foods as well).

If you want the REAL truth on eating wisely for permanent fat loss, read these 5 tips for Losing Body Fat the smart and effective way.

Enjoy, and good luck with your nutrition!

Mike Geary –
Certified Nutrition Specialist,
Certified Personal Trainer,

Author of the world-wide best-seller: The Truth about Six Pack Abs

How to Get Fit: 5 Things You Must Do to Guarantee Results

Posted on : 20-08-2009 | By : Bert | In : Workout Tips

4

Most people I talk to in my age group (40+) complain about not being in shape and not having time to workout.  I’ve been there…  The fact is that no matter how busy (or lazy) you are, it is possible to get in shape at any age.

Here are five tips for making sure you get on track and stay on track with your workout routine.  Whether you’re walking, playing tennis, going to an aerobics class, you need to develop consistency.  Take the time to follow these tips and you’ll have won half the battle to get in shape and stay in shape.

  1. Set A Goal: You Must Have A Reason.
    It’s all about motivation.  In January 2008 I set a fitness goal for myself – I wanted to be in the best shape of my life at age 40 (which would happen in December of the same year).  I wrote it down and posted it on my bathroom mirror and told everyone I knew.  Posting it on my mirror forced me to think about it every day and telling everybody acted as a reminder when everyone kept asking how my “fitness plan” was going.
  2. No Excuses: Overcoming Procrastination.
    It can be challenging getting fit at any age.  Everybody who’s ever tried starting a new exercise program knows that starting is hard…  You say you’ll start next Monday… Monday rolls around and you have to work late, so guess what?  You put it off until next Monday – right?  Why not just start on the first day of the week?
    Don’t ever fall into the trap of making excuses.  Just like achieving success in business or anything else in life – you need to just take action – NO MORE EXCUSES.
  3. Schedule Workout Time: If It’s Important, You Have To Plan It.
    One way of making sure you get into the gym is to actually schedule it.  You need to make the time just like you make time for other meetings and important activities.  Write it down in your diary or put a reminder in your phone.  Sounds simple, but it works!
  4. Get A Partner: A Backup Plan For Keeping Your Workout Going.
    Sometimes you just don’t feel like going to the gym today.  If you workout alone, you’ll know that it’s very easy to say “I’ll go tomorrow instead.”  When you have a workout partner, it’s not that easy.  Hopefully you both don’t decide to get lazy on the same day.  It’s always good if you can find someone who’s more motivated than you to “push you along.”
  5. Do Something: Just Make Sure You Show Up.
    Sometimes you just don’t feel like working out.  You might have a headache, or you didn’t get much sleep last night…  Guess what?  You still need to go do your workout.  The reason is that you want your body to get used to going to the gym at the same time on the plannned days.  If you don’t feel too good, just shorten the workout.  Even if you spend only five minutes instead of your usual thirty minutes or hour, make sure you show up.  We are creatures of habit.  Do something, no matter how little.  It will make a world of difference in your quest to get fit and stay fit.

Fat, Fatter, Dying

Posted on : 20-07-2009 | By : Bert | In : Fitness

0

[ Note: This article was written by my friend Jon Benson.  I found it interesting and thought you might like it too. ]

Watch the two videos below… if you dare!  Then take action.

Part 1

Part 2

Put an END to this! Grab the book below…

Every Other Day Diet