The Survival Guide to Overeating

Quick Home Workout – Intense and Fast

Sometimes busy lives just get in the way of our fitness goals.  And even if we have time, we can’t always get to the gym – you might need to be at home with your children, waiting for a delivery or repair person, or even working at home and can just take a short break here and there.  But don’t give up on your fitness altogether!  You don’t need to go to the gym every day – here’s a quick but effective workout you can do in just half an hour, and best of all, you can do it at home without any expensive equipment!

Quick Home Workout – Intense and Fast

Last weekend I wasn’t able to go to the gym. I had to stay at home with Kayden, my little boy. My wife needed to go at a meeting with some friends, so I stayed home with Kayden. While Kayden was napping I decided to do a quick workout at home.

Sometimes you don’t need all the fancy stuff from the gym to get a great workout. I did a 30 minute workout,  and  a really good one too!  I just used my bodyweight to create some resistance, and combined it with some cardio.

You don’t need to break the bank to break a sweat. This workout was fast, hard, and intense – just how I like it! So what did I do?  Here’s my workout, and you can try it too!

Warm-up

As a warm-up, I did 30 seconds of jumping jacks alternating with 30 seconds of push-ups, repeating for 5 minutes. If you are not warmed-up after this I don’t know what you need!

Workout

For the workout itself, I did four groups of exercises.

First group:

• 15 lunges for each leg
• 30 crunches on the Stability Ball (if you don’t have a Stability Ball, perform crunches on floor)
• Repeat

Second group:

• 20 Squat and 10 Kick for each leg (Alternating leg)
• Push Up for 30 seconds
• Repeat

Third group:

• 15 Leg Curl on Stability Ball (If no Stability Ball perform a Back Bridge and raise your hips gently up and down)
• 30 seconds Plank
• Repeat

Fourth group:

• 30 seconds Invisible Skipping rope
• 30 seconds Mountain Climber
• Rest 30 seconds and Repeat

Relax and Stretch

Finish up with 5 minutes gentle stretching to cool down.

So, even if you don’t have time to go to the gym, you can do a really good workout in the middle of your living room.  It’s no problem to stay on track with your fitness program, even if you have to stay at home!

Are You Doing Those Mistakes?

I’m sure you train hard, but sometimes you don’t get the results you expected. The reason will be simple. You are probably making some basic exercise mistakes – without even knowing it- and those mistakes will slow down your progress in your weight loss program.

Don’t worry, you are not alone! Today I will tell you what you need to do to get faster results. I will share with you the 3 common mistakes people make when they try to transform their body. You will be able to adjust your program and get back on track with the Express Fat Loss.

So, are you making these mistakes when you try to transform your body? Read carefully because this can save you months – or even years – in your weight loss program! Read the rest of this entry »

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

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…

How to lose weight fast with Strength Training Exercises?

Strength training basically means to work against the force coming from your body or different machines & equipments like free weights, weight machines, barbells etc.
In Strength training exercises muscles are overload by using different combinations of type, intensity, frequency and duration of workouts. Remember progression and frequency is two key elements in strength training exercises.

Muscles grow in size when your body is at rest. You can train on alternating days but it’s also ok if you train like five-days in a row without training the same muscle groups on two-successive days.
Women can also do strength training exercises. They have  less muscle hypertrophy hormones as compared to man and therefore doing strength training exercises will not build muscles in them as depicted in several woman in magazines.

Benefits of Strength Training Exercises:

•    Corrected Muscular Imbalance
•    Strong Heart
•    Better Energy Level
•    Fast weight loss
•    Increased bone density
•    Better cholesterol level
•    Increased muscle growth
•    And many more…

Key Rules of Strength training Exercises:

• Always start your workout with large muscle groups (compound exercises) and end with small muscle groups.
• Start workouts with strength training exercises and then do cardio.
• Use right technique, right posture.
• Maintain proper breathing and exhale at exertion times.
• Use eight to twelve reps per set. Also change the number of sets & reps after every four to six weeks.
• Use resistance that is challenging to be lifted at least 8-reps-per-set.
• Attend 2-to-3 strength training sessions per week.
• Do strength training exercises before taking meal. Never do exercise just after taking meal.
• Drink water before, during and after your training session.

To know more about the Express Fat Loss Program

Win the Battle Against Fat Cells

As a fitness expert, you know I’ll never promise you a pill is going to be the answer to that “jiggle in your wiggle.” If you want six pack abs you’re going to have to work for them.

BUT…

There is some very promising research out there in regards to a dietary supplement you’ve probably been hearing a lot about.

Yes, I’m talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.

How’s this for good news?!

*University of Georgia researchers have found something pretty amazing about  Essential Fatty Acid supplements containing DHA. Get this: The actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.

Once a pre-fat cell becomes a fat cell, well, there’s no turning back. You’ve got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!

Now let me do my best infomercial voice for you…

But wait, there’s more!

Seriously, that’s not the only benefit of Essential Fatty Acid supplements containing DHA.

According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.

How can you not be excited by these research studies??

Now, personally, I don’t like Fish Oil pills because they cause you to burp like crazy. If you’ve ever taken them you know exactly what I mean. And they aren’t always the highest quality.

I prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It’s been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven’t even mentioned all the amazing health benefits from this dietary supplement.

If you’re looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition’s EFA Icon. You can get it here: Prograde Nutrition

PS – Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It’s definitely a supplement with powerful fat loss properties.  Prograde Nutrition

* Journal of Nutrition, Vol. 136:2965-2969

** American Journal of Clinical Nutrition, Vol. 85:1267-1274

The Truth – Calorie In VS Calorie Out

Losing weight should be an easy calculation between calories IN and calories OUT right?  Wrong!  For weight loss success, follow the Golden Rule of Nutrition from the Express Fat Loss Program.

For many years we have read that in order to lose weight, we need to burn more calories than we eat. This is a real fact, and it is easy to understand: to be able to lose weight, you need to burn more calories than you consume.

But hold on for one minute! I will explain something that seems very important in theory, but might not actually work in practice.

Imagine someone who needs around 2500 calories per day to maintain his basal metabolic rate. As you know, in order to lose 1 pound a week, you need to create a deficit of 500 calories per day. In fact, 1 pound of fat equals 3500 calories. If you need 2500 calories per day and you only take 2000 calories, you should lose your pound a week easily right? Not necessary, and let me show you why.

People who don’t follow the Golden Rule of Nutrition from the Express Fat Loss Program may not succeed with the calorie deficit theory.

Imagine you never eat breakfast and you only have 2 meals a day. A big lunch around noon and a big dinner around 7:00 pm. For you lunch, if you grab some kind of fast food, it can easily be around 700 calories. Now for your dinner, it’s the carbohydrate fiesta – pasta with creamy sauce, garlic bread, why not a glass of wine and to make the perfect finish, a piece of chocolate cake. That is probably around 1200 to 1300 thousand calories and maybe more.

If you calculate the calories from those two meals, you have around 2000 calories. If this is all you eat you should still be in sufficient calorie deficit to lose weight right? Not at all my friend! Even if you are in calorie deficit by 500 calories a day, I will promise you, you will gain weight, not lose it.

The theory of calorie IN vs calorie OUT only works if your nutrition follows the Golden Rule of Nutrition from the Express Fat Loss program.
The next time you grab your lunch or dinner, remember this article. And please don’t forget to take your breakfast EVERY DAY!  This is the golden rule #1.

To order your Ultimate Guide to Express Fat Loss – CLICK HERE