My Sunday Night Cooking

Last weekend was really nice. I spent some great time with Nancy and Kayden. It’s always nice to relax and enjoy some good family time. Just like every weekend, this week I made my nutrition plan for the following week and went with Kayden to buy what I need for my Sunday night cooking. This way I prepare my meals, but it’s also something I can do with my family, and I teach my son good habits at the same time.

For people who think I don’t do what I tell you to do, here’s proof for you. Everything I tell you, I try it first and I keep doing it. This is the only way to stay lean and at the same time enjoy life.

I always keep my Sunday night or afternoon free to cook my food for the following week. Most Sundays I like to try some new recipes. I love to try new recipes and new flavors.

Last Sunday night I cooked:

• Beef Stir Fry
• Turkey Chili
• Moroccan Stew
• Protein Bar

Honestly, I like to cook. I like my Sundays. We always have a great dinner and have fun at the table as a family. Cooking is not difficult at all. You just need to take some time over it, and if you take the time to plan your meals on Sunday night, then you’ve got half of the battle won. Make sure you make good choices when you plan your meals on Sunday, and you are on track for the whole week to reach your goal of a new you.

I receive a lot of emails from people asking me where I get ideas for my recipes. It’s easy. I found an E-Book that has 197 Healthy and Delicious Fat Burning Recipes. What I like from this cook book is that it’s made by a nutritionist and fitness expert. All the recipes go really well with my lifestyle. You will not find another cook book with great recipes on the market at $4.95. At this price you can’t be wrong. Yes that’s the right price – $4.95.

To get some great ideas for your future meal plan:   197 Healthy and Delicious Fat Burning Recipes.

The Most “Stupid” Myth Ever in Fitness

Today, I want to talk about one of the most stupid myths ever. I’m sure you have heard this also. What is this amazing myth?

Here you go………When you exercise your fat will turn to muscle and if you stop training, your muscles will turn to fat.

Let me ask you one question: can you change an apple to a board of plywood? I can’t and I’m sure you can’t either. It is exactly the same with muscle and fat.

They are 2 different tissues. If you see someone that was previously very muscular but now is overweight, here’s the reason: He stopped exercising but he didn’t adjust his nutritional habits. In this situation, muscles atrophy (weaken and reduce in size) and metabolism slows, leading to weight gain (fat). When you have more muscle mass, you need to eat more calories to maintain that muscle tissue.

If a person stops working out and keeps eating the same amount of calories that she was eating when she was exercising 3 to 5 days a weeks, what do you think will happened to the extra calories? Those calories will be stored as fat cells.

That’s it! One more Myth Buster blow out!

After reading this email, if someone tries to tell you this myth, I hope you will be able to tell him it is only a myth and not the reality.

7 Express Fat Loss Nutrition tips

Let’s face it; no matter how simple it seems, losing weight is hard.  There are a lot of tasty snacks around, that fit a busy lifestyle, and are easy to grab when you’re in a hurry and feel like you’re starving. But even an occasional slip is going to put your weight loss plans off track, and it’s a lot harder than you think to fix it in the gym.  So to help you out, here are 7 tips to avoiding those dangerous snacks, and eating the right things to help you stay on target!

I’m sure you have read somewhere, or maybe someone’s told you, that it’s easy to lose weight.  All you have to do is eat less and exercise more.  Ok, that idea sounds good but in reality it’s not that easy and if you don’t have a plan it could be impossible!

I could take few hours to explain to you more in detail why it’s so hard, but I’m sure you don’t have that much time. And even if you do lose some weight this is only half of the battle – the other half is keeping the weight off.

Today I will tell you the 7 secrets to losing weight and keeping it off. Do not underestimate these 7 secrets. These are the keys to your success – to losing weight and keeping it off, trust me. This is not a quick-fix and I don’t believe in that. It’s a lifestyle change and this is why it’s so powerful. It’s not a diet – it’s not eating less, it’s eating differently.

1 – You need to include the basics in your nutrition. This means a lots of vegetables, whole grains, beans, fruits and lean protein. The benefits of these selections is HUGE. They are packed with vitamins, minerals, fiber and antioxidants.

The vitamins and minerals will keep your body functioning to its optimum level. The fiber will give you a feeling of fullness, and in the mean time keep your digestive system working well.  Antioxidants are molecules capable of slowing or preventing the oxidation of other molecules, which can produce free radicals.  These start chain reactions that damage cells. The antioxidants will help to maintain your health and prevent diseases such as cancer and coronary heart disease.

For the lean protein, I suggest lean meats like chicken or turkey breast, fish and low fat dairy products. Don’t forget to add a good source of fat like extra virgin olive oil in salads, extra virgin coconut oil for cooking, and add a supplement of fish oil to your nutrition.

2 – Eat less refined carbohydrates. What does that mean? You need to cut back or eliminate sweets like pastries, cookies, sugary sodas or commercial cereals. Go back to number 1 on the list and read it again to see which foods you need to focus on. Choose foods with higher amounts of fiber – at least 2 grams per serving.

3-  One important point is to know how many calories you need per day. This is called your ‘basal metabolic rate’ (BMR). The BMR is the amount of calories you need each day for the function of your vital organs (heart, lungs, kidneys, nervous system, intestine, liver, lungs, sex organs, muscles and skin – yes skin is the biggest organ in your body). I have a formula for you to work out your calorie requirements, and it’s quite easy to follow.

English BMR Formula

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Metric BMR Formula

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

4 – Drink plenty of water. Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.

Reduce your consumption of fruit juice, pop or alcoholic beverages. Water is water, and water is best.

5 – Keep a nutrition log to keep track of your eating habits. This will help you to stay focused and make better choices with your nutrition. I understand this is not fun, but it’s one of the key components to your success. I suggest you to keep your nutrition log for 6 to 8 weeks. That’s long enough to make some good changes in your nutrition habits and see how many calories you are eating per day.

6 – The timing of your nutrition. Rather than eating the traditional 3 square meals a day, try to eat 5 or 6 smaller meals a day at about 3 hour intervals.  If you do this, you will keep your body fuelled with nutrients, you will avoid hunger and therefore the temptation to snack, and you will keep your metabolism high.  This will help you stay energized for work and play, and will help you to burn stored fat.  But make sure you make good food choices for your meals.

7 – Planning your meal. This is very important. You need to sit down the night before – or even a week ahead – and look at your schedule and make a plan for your meals and snacks each day. Make sure you bring enough food with your for the day. The worst scenario for you is if you are hungry and have no food ready – that’s when you make some bad selections because you want a quick fix!

On Sunday night I always spend 1 or 2 hours preparing my food for the week. I cut my vegetables and store them in plastic containers, cook few meals for the week and freeze them. I always have some cans of tuna, sardines, or egg whites for emergencies. I always have some veggies ready to eat, so it’s easy to prepare my lunch, or ready when I’m back to work and need to get my food ready in record time!

If you start to take action today and implement these 7 secrets of nutrition in your life you will start to get results. Don’t forget to be consistent. You cannot lose weight by doing well for few weeks, and after that take a break for 2 or 3 weeks and come back to your good habits after.

Remember to make the best of your nutrition you need to do some exercise. A lot of people don’t know what to do in a gym, and this is why in my Guide to Express Fat Loss I have designed the best exercise selection for fat loss. All exercises have pictures and descriptions, and very easy to follow. Each of these exercises are great for a weight loss program.

To read more about the Express Fat Loss Program visit ExpressFatLoss.com

My New Friends in Nutrition

In  today’s post I want to introduce you to 3 great foods you can add to your nutrition plans. Once a week, I try to introduce a new fruit or vegetable to my foods – maybe something I’ve never tried before, or haven tasted for a long time. I like to try new foods, and you can do the same – you might discover some new favorites! Here’s a few ideas to bring some new tastes to your nutrition plans.

Food #1 – Almond Butter 

Ever since I was a teenager I loved to eat peanut butter. The other day, I decided to try some almond butter…wow!  This tastes great! Now, for a great snack, I put some almond butter on apple slices. Make sure you choose a nut butter made from natural ingredients. No sugar, no additives and no salt. Check the ingredients – they should be only almonds or peanuts.

#2 – Hummus 

Hummus is made from chick peas. It’s easy to make, or you can buy it ready to go at the grocery store. It makes a great snack for dipping with raw vegetables (red peppers, celery, or carrots).

Another great tip for you – if you usually put some butter or mayonnaise in your sandwich, try adding hummus instead. It tastes so good, and is much healthier, plus it’s a good source of protein.

Food #3 – Wheat Germ 

Wheat germ is my new friend. It’s a great source of folic acid. Folic acid reduces a compound in your body called homocysteine. Lower levels of homocysteine have been linked to reducing the risk of heart disease and osteoporosis, and therefore bone fractures.

I always keep my wheat germ in the freezer. It stays fresher that way. Try adding some to your oatmeal in the morning. Wheat germ makes a nutritious and often undetectable addition to all kinds of dishes, including breads,protein  pancakes, cereals, and protein shakes.

So go and try some new foods, try a new recipe this week with a new vegetable or a fruit you don’t usually have. Enjoy your new lifestyle and give me your feedback – tell me what ingredients you tried, and how you liked them!

Get your Full Meal Plan when you buy the Guide to Express Fat Loss

Your Love Handles

It’s a common problem – you seem to gain weight all in one spot, and that’s the last place you lose it too.  You try so hard to work on that one area, but the fat just won’t go away!  I know, you store fat in your love handles before anything else. Fortunately, you’ve come to the right place to learn how to get rid of love handles!

I received an email few days ago from one of my subscribers. First, I love it when you send me emails and ask me questions! If you have any questions or concerns about your nutrition or workout programs drop me an email and I will reply to you as soon as I can!

Question from George, Seattle:

What is the best way to get rid of my ‘love handles’? I do a lot of abs especially for my oblique but my love handles are still there. Do you have a good exercise for this? Every time I workout I do some side bends with weights. I need to lose this love handles, I hate them!

My Answer:

Thank you for your question. I don’t want to upset you but doing side bends with weight could actually make your ‘love handles’ more visible. Why?  By doing side bends or any twisting motion, you risk increasing the size of your obliques and making your love handles more pronounced!

The only way to get rid of love handles is to lose weight. Yes I know, it’s probably not the answer you wanted to hear, and you were hoping for a magic exercise to target this area. Remember it’s impossible to do any spot reduction of fat!

Side Bend

By losing weight and decreasing your body fat, you love handles will disappear. Everyone has a weak point. Let me explain – when you start to gain weight it seems right away all the weight want to go to just one place like love handles, hips, or stomach. This is the first place where you start to store fat and that will be the last place for you to lose it!

Consistency in your nutrition, weight lifting and your cardio is the key to achieving your goals. Make sure you use all those keys in your lifestyle. To know more about the perfect way to lose weight, visit www.ExpressFatLoss.com for more details.

The Secret To A Thinner, Fitter Body, Designed By True Professionals!

If you have ever searched “diets” on Google, you’ll find that there are over 130 million hits to choose from! With so many diet possibilities out there, how can you ever find a diet that can truly work for you?

Adding to this is the fact that diets have become one of the biggest industries on the planet, generating billions of revenues each year. Unfortunately for the rest of us most diets make grandiose claims of amazing results that never seem to come true

If you want to find a diet that will work for you, then look to the professionals.

A team of professional nutritionalists and fitness experts developed The Express Fat Loss Program to live up to all of the hype. The result is nothing short of amazing – we have created a comprehensive plan that is proven to work time and time again!

The Express Fat Loss Program utilizes time-tested secrets and methods for losing weight and keeping it off for good!

In addition, The Express Fat Loss Program will give you the tools needed to  maintain an amazing body and body image, too! From nutrition plans and exercise programs to effective coaching and self-esteem methods, you are finally close to having the body you’ve always dreamed of!

Don’t wait any longer! Click here and get started on The Express Fat Loss Program today!

The Missing Link

Are you wondering if your exercise program is right for you?  Maybe you aren’t getting the results you hoped for, even though you are working out several times a week?  Are you wondering why your program doesn’t seem to be working or why you aren’t losing weight?  Chances are you are missing something really important – something that is undoing all your hard work in the gym!

Do you know what’s the missing link in your fitness program? Guess! A bad exercise program? Not enough – or no – cardio?  Too much rest in between sets? No.  None of this is your missing link!

The missing link in your fitness program is your nutrition. So many people who are trying to lose weight or gain lean muscle mass don’t take their nutrition seriously. This is a big mistake. If you need to lose weight and you don’t understand your nutrition you will never reach your goals. It’s a tough reality, but it is the truth. Do you think because you train 2, 3 or 4 times a week you can eat what you want? I hope you don’t think like that – because if you do so, next year you will be at the same point as you are now, or even worse!

First, food is energy. It’s your fuel. You need to give your body the nutrients it needs. But how can you do that and still see results with your weight loss?

You need to make a plan for your nutrition. In my E-book The Ultimate Guide to Express Fat Loss I explain in detail how to do it. But I will give you some information to get you started right now. You need to eat every 2 to 3 hours, and get in around 4 to 6 meals a day. You can even go to 7 meals a day if you have a long day.

Let me explain. If you wake up at 6:00 AM every morning and go to bed around 10 PM, that gives you a total of 16 hours awake. Take this number and divide by 3 (hours) and you have a total of 6 meals a day.  Your schedule for your meals will look like this:

• Meal 1:  6:00 AM
• Meal 2:  9:00 AM
• Meal 3:  12:00 PM
• Meal 4:  3:00 PM
• Meal 5:  6:00 PM
• Meal 6:  9:00 PM

The next step is to think about what to eat for those meals. Make sure you eat some protein at each meal, with some vegetables. Keep it simple. Lean protein, a lot of vegetables and some fruits. Don’t try to do anything fancy, or you’ll soon get bored or tired of it and slip back into old habits! Keep you portions small, but don’t worry about getting hungry – after all, it’s only three hours until your next meal!

Start with this method and if you need more details on your nutrition you can always get the Ultimate Guide to Express Fat Loss (Buy Now), and get the entire system with the meal plan inside.

Nutrition is the missing link to your success. If you can get this part under control you will see results a lot faster. Don’t waste your time anymore. Plan your success right now.

Do You Like Your Kids?

It’s a sad fact of today’s lifestyle – not only are too many adults obese, but far too many children are overweight as well.  If you are one of those parents that’s worried that the diet and lifestyle choices you make might be hurting your kids too, then I am here to help.  Let me show you how my system can help improve the health of your whole family!

In North America, the rate of obesity is way too high. It’s amazing what a person will do to their own body. Worst of all, when you see obese parents, there’s a good chance that their kids are overweight as well.

Do you think genetics plays a role in that situation? Yes it does, but it’s a small role; genetics are only 10% of the factor. What about the other 90%? It’s partly bad food choices, an unhealthy lifestyle, too much saturated fat in the diets – the list goes on and on. The lack of exercise is another important factor; but even when people do exercise they don’t always choose the right ones for the most effective weight loss.

So what can I do to help you, and to help your kids as well? First you need to change the way you choose your food and start to make better choices. Remember you are a role model for your kids, and they copy what you do. If every time you feel bored or angry you grab a bag of chips or eat the entire box of cookies, what example are you showing your kids? You need to start making some changes to be able to improve your health, and the health of your whole family.

What’s the first step? Clean out your kitchen! Get rid of all your junk food. Don’t tell me you keep it ‘just in case’ someone comes to visit and you want to offer them a snack. With so many years in the field of fitness and nutrition I know what will happen – if you keep junk food in your home, even with all the will power in the world you will end up eating all that junk food one day and sabotaging all the good work you’ve done.

That’s why in my E-Book “The Ultimate Guide to Express Fat Loss” I go through all the steps you need to do to have the best chance for success. If you start to make better choices for yourself, your whole family will start to eat better. And what happens when you eat better? You know the answer – you have more energy, think more clearly, perform better, and accomplish more.

With the entire system of The Express Fat Loss program you will get different meal plans to help you and your family get a healthy lifestyle. If you are overweight, and your kids are overweight as well, it’s time to take action for your kids. The Express Fat Loss System isn’t just about food – you will get a full program designed with workout, pictures and descriptions for the perfect exercises to burn more calories.

The entire Express Fat Loss System is only $39.95. This is about the same as the price of 2 large pizzas and some pop for a family of 4. Are your pizzas guaranteed? What happened if your pizza wasn’t good? You’re stuck with it. I’m so confident in my Express Fat Loss System that I give you 60 days to try it and start losing weight. If you are not satisfied during the 60 day trial period, you just send me an email and I will refund your $39.95 in full. This is guaranteed, my friend! You have nothing to lose beside some stubborn fat!

Now you ask yourself, what I will do with the e-book and meal plan and all the other bonus offers when I buy the Express Fat Loss System? Well, YOU KEEP IT! Yes it’s  true. I will give you the whole system as a ‘thank you’ just for trying it!

CLICK HERE to start now…