Wednesday, August 29, 2007
Manage body weight through whole grain food Diet
Recently many diet conscious people are switching to
“whole grain food” recipes as it does release energy
slowly, feels one fuller (not hungry) for a longer
duration, thus reduces temptation towards frequent
snacking. The people who eat more whole grain tend to
have healthier body weights and gain less weight over
time than those who don’t. This is useful for managing
weight on long-term basis.
For example cooked brown rice (kajo thandulu) has
similar calories like white rice, but it is more
nutritious, and healthier, at the same time it needs
more chewing than white rice. In addition to having
greater nutritional value, brown rice is also believed
to be less constipating than white rice. Magnesium is
one main mineral that is lost or reduced during
polishing. One cup of cooked brown rice contains 84 mg
of magnesium, whereas one cup of white rice contains
19 mg.
Brown rice is unpolished rice. Brown rice is obtained
by removing the husk (thussu) of paddy. The brown
color is due to the thin layer of bran sticking onto
the rice grain. Brown rice has a mild nutty flavor,
and poor aesthetics. Half a century ago dehusking used
to be carried out by hand pounding (kaanDooche) until
the machines in the rice mills took over that job.
Pounding stick (kaanDaNa) has been one of the items
worshipped at the naandi function before an important
event. Hand pounded one is more nutritious since it
leaves vitamin-containing germ of the grain intact.
Similar concept is applicable in case of wheat, and
all other grains. I prefer whole wheat brown bread or
multi-grain bread over white bread. Multi-grain bread
may contain pieces of grains that troubles chewing. My
friend mixes flours of wheat, rye, barley, oats, and
ragi (nanchaNo) to make chapathies and poories.
Instead of just beans I prefer 14-bean mixture in
curries. Here micro-nutrients from all varieties of
beans are obtained.
In simple words the whole grains consist of three
elements:
1. A fiber-rich outer layer
2. A nutrient-packed intermediate layer (the bran and
the germ)
3. A starchy core (the endosperm)
The fiber in whole grains provide some friction,
facilitates smooth functioning of digestive tract.
Fiber from whole grains promotes the intestines
working. Moreover risk of some types of cancer
especially cancers of the stomach and colon is lower
with higher intakes of whole grains.
Lead to a healthier heart. Heart-healthy diets rich in
whole grain foods can reduce the risk of heart
disease. Whole grain foods, is recommended as part of
a diabetic diet.
Today whole grain items are more expensive than the
common grains, mainly due to its low demand, low shelf
life. Similarly multi-grain bread is more expensive.
Note: Whole grain food Diet that releases energy
slowly. On the other hand use honey or glucose
releases energy quickly (athlets use this method).
“whole grain food” recipes as it does release energy
slowly, feels one fuller (not hungry) for a longer
duration, thus reduces temptation towards frequent
snacking. The people who eat more whole grain tend to
have healthier body weights and gain less weight over
time than those who don’t. This is useful for managing
weight on long-term basis.
For example cooked brown rice (kajo thandulu) has
similar calories like white rice, but it is more
nutritious, and healthier, at the same time it needs
more chewing than white rice. In addition to having
greater nutritional value, brown rice is also believed
to be less constipating than white rice. Magnesium is
one main mineral that is lost or reduced during
polishing. One cup of cooked brown rice contains 84 mg
of magnesium, whereas one cup of white rice contains
19 mg.
Brown rice is unpolished rice. Brown rice is obtained
by removing the husk (thussu) of paddy. The brown
color is due to the thin layer of bran sticking onto
the rice grain. Brown rice has a mild nutty flavor,
and poor aesthetics. Half a century ago dehusking used
to be carried out by hand pounding (kaanDooche) until
the machines in the rice mills took over that job.
Pounding stick (kaanDaNa) has been one of the items
worshipped at the naandi function before an important
event. Hand pounded one is more nutritious since it
leaves vitamin-containing germ of the grain intact.
Similar concept is applicable in case of wheat, and
all other grains. I prefer whole wheat brown bread or
multi-grain bread over white bread. Multi-grain bread
may contain pieces of grains that troubles chewing. My
friend mixes flours of wheat, rye, barley, oats, and
ragi (nanchaNo) to make chapathies and poories.
Instead of just beans I prefer 14-bean mixture in
curries. Here micro-nutrients from all varieties of
beans are obtained.
In simple words the whole grains consist of three
elements:
1. A fiber-rich outer layer
2. A nutrient-packed intermediate layer (the bran and
the germ)
3. A starchy core (the endosperm)
The fiber in whole grains provide some friction,
facilitates smooth functioning of digestive tract.
Fiber from whole grains promotes the intestines
working. Moreover risk of some types of cancer
especially cancers of the stomach and colon is lower
with higher intakes of whole grains.
Lead to a healthier heart. Heart-healthy diets rich in
whole grain foods can reduce the risk of heart
disease. Whole grain foods, is recommended as part of
a diabetic diet.
Today whole grain items are more expensive than the
common grains, mainly due to its low demand, low shelf
life. Similarly multi-grain bread is more expensive.
Note: Whole grain food Diet that releases energy
slowly. On the other hand use honey or glucose
releases energy quickly (athlets use this method).
supplements... the good, the bad, the ugly
Hi, it's Mike G again from http://TruthAboutAbs.com with another
Lean-Body Secrets Ezine.
I'm sure you've noticed from many of my writings that in general, I
tend to be anti-supplements. The supplement industry is loaded with
fraudulent claims, bogus products that sometimes aren't even what they claim
to be, and lots of ineffective products (even when they ARE what they
claim to be).
Despite these problems, I've always contended that there are a handful
of useful products out there, and certainly some honest companies mixed
in with the abundant scam artists. One company I've found that is
actually honest and sells only research-proven products is
http://natural.getprograde.com/
This company has been in the making for about 3 years now, and was
built by a group of fitness professionals whose main goal was to try to
fight against the problems in the supplement industry and offer an honest
solution without the hype and without the loads of products that have
no research behind them and don't work.
If you choose the right products from a reputable company, there are
certainly a few winners out there that can help you acheive a higher
level of health and faster results with fat loss, muscle building, energy
levels, etc.
Let me show you below some of the typical problems with supplements,
and how to avoid them and choose the right products that will actually
get you results.
**Problem #1 with supplements:
Ever since the passing of the 1994 Dietary Supplement and Health
Education Act (DSHEA) in the US, supplements have been excluded from federal
regulation. One of the negative aspects of this is that certain
unscrupulous companies could now pretty much get away with putting anything
they wanted in the bottle because it did not have to undergo quality
control testing to make it to market. Their label didn't even have to match
what was in the bottle, since nobody is policing them.
The only way to catch these companies was for independent testing firms
to run tests on their own dime to find out which companies are honest
and which are fraudulent.
The founders of http://natural.getprograde.com/ solved this problem by
requiring that all of their products go through High Performance Liquid
Chromatography (HPLC) testing to guarantee what they say is in the
bottle is TRULY in the bottle, and delivers the desired results.
Their manufacturing plant is also a GMP certified manufacturer - "A"
rated facility to assure quality.
**Problem #2 with supplements:
One of the other major problems I've had with the supplement industry
are falsely hyped up claims about "miraculous" results with their
products giving you the false hope that your body will turn into a fitness
model's within a couple weeks of using their "miracle pill".
Well, we all know by now that most of these products do very little, if
anything to actually create results in the body. Even if some of them
have minor positive effects, it does not address the underlying cause
of the problem in the first place, and results will never last in the
long run without lifestyle changes to both your exercise and nutrition
habits as a whole.
In response to this, the founders of http://natural.getprograde.com/
made sure there was absolutely no hype or ridiculous claims... only a
very limited line of the most effective research-backed products without
any BS or confusing "stacks".
**Problem #3 with supplements:
Most people overlook this problem when buying vitamins and supplements.
The fact is that your body does not properly absorb nutrients from
artificial sources as is common with many supplements and vitamins.
Once again, I asked the founders of http://natural.getprograde.com/ to
respond to this. I was happy to find that their products are actually
extracted from whole-food sources instead of artificial sources, meaning
better absorption in your body.
They even purchased a 2500-acre farm in mineral rich soils in sunny
Florida where all of their raw materials are grown. I must say...I'm
impressed!
**Problem #4 with supplements:
Another problem I have with typical supplements is this...
The normal scenario when someone buys supplements is that they may go
to their local supplement/vitamin store and they are given advice by
some high school kid making $7/hr who has no education whatsoever in
nutrition.
Do you really want to put your health in the hands of some kid who is
simply telling you that you need to get such and such supplement because
he saw something about how great it was in a magazine advertisement?
Once again, the founders of http://natural.getprograde.com/ solved this
problem by assuring that all of their products were designed by
professionals in the industry -- dieticians and nutritionists who carefully
analyzed which products actually are beneficial and which are a waste of
time and money. They then narrowed their line of products down to only
a handful of the most effective.
They also have dedided that their products will never be sold in stores
because they don't want unqualified store clerks with no education in
nutrition to recommend products for your health. That's why you can
only obtain them from their website, so you know you're getting them from
qualified professionals in the industry.
**Problem #5 with supplements:
This problem is quite simply this... YOU DON'T NEED THEM for optimal
health, IF you're eating right.
The fact is, you don't need supplements as long as you eat a well
rounded diet full of unprocessed whole natural foods, lots of variety, high
nutrient density, lots of fruits, veggies, whole unrefined grains,
eggs, beans, nuts, seeds, organic meats, fish, etc, etc.
The problem is that most people don't have time or don't make enough of
an effort to eat this type of optimal diet with proper balance and
super-high nutrient density.
In this case, I concede that supplementation has many benefits for
people who struggle to eat right all of time and may be missing many
essential nutrients.
To solve this problem, the founders of http://natural.getprograde.com/
have actually formulated their men's and women's formulas with extracts
of natural whole foods instead of synthetic sources. They even use
whole food extracts from broccoli, brussel sprouts, cabbage, carrot,
cauliflower, wheat grass, alfalfa, artichoke, chorella, kale, collard
greens, papaya, grapefruit, tomato, omega-3's, and dozens more.
Well, I think that's enough for today. Go to
http://natural.getprograde.com/ right now and check out the their
videos right in the center of the page. It should give you more info about
the quality of their line of products.
Also, be sure to check out their EFA Icon (essential fatty acid) which
uses a unique Krill oil which has been measured as having 47 times more
antioxidant value than standard fish oil. I've always been a big fan
of fish oil, but when I found this krill oil, I had to make the switch
based on the higher quality.
For everyone outside of the US and Canada, unfortunately they are not
offering shipping yet outside of the US/Canada, but are currently
working on getting shipping to all other countries in the near future. Please
be patient and they should have it soon.
Feel free to forward this email on to any friends or family you think
will enjoy it.
Stay lean and healthy,
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
Lean-Body Secrets Ezine.
I'm sure you've noticed from many of my writings that in general, I
tend to be anti-supplements. The supplement industry is loaded with
fraudulent claims, bogus products that sometimes aren't even what they claim
to be, and lots of ineffective products (even when they ARE what they
claim to be).
Despite these problems, I've always contended that there are a handful
of useful products out there, and certainly some honest companies mixed
in with the abundant scam artists. One company I've found that is
actually honest and sells only research-proven products is
http://natural.getprograde.com/
This company has been in the making for about 3 years now, and was
built by a group of fitness professionals whose main goal was to try to
fight against the problems in the supplement industry and offer an honest
solution without the hype and without the loads of products that have
no research behind them and don't work.
If you choose the right products from a reputable company, there are
certainly a few winners out there that can help you acheive a higher
level of health and faster results with fat loss, muscle building, energy
levels, etc.
Let me show you below some of the typical problems with supplements,
and how to avoid them and choose the right products that will actually
get you results.
**Problem #1 with supplements:
Ever since the passing of the 1994 Dietary Supplement and Health
Education Act (DSHEA) in the US, supplements have been excluded from federal
regulation. One of the negative aspects of this is that certain
unscrupulous companies could now pretty much get away with putting anything
they wanted in the bottle because it did not have to undergo quality
control testing to make it to market. Their label didn't even have to match
what was in the bottle, since nobody is policing them.
The only way to catch these companies was for independent testing firms
to run tests on their own dime to find out which companies are honest
and which are fraudulent.
The founders of http://natural.getprograde.com/ solved this problem by
requiring that all of their products go through High Performance Liquid
Chromatography (HPLC) testing to guarantee what they say is in the
bottle is TRULY in the bottle, and delivers the desired results.
Their manufacturing plant is also a GMP certified manufacturer - "A"
rated facility to assure quality.
**Problem #2 with supplements:
One of the other major problems I've had with the supplement industry
are falsely hyped up claims about "miraculous" results with their
products giving you the false hope that your body will turn into a fitness
model's within a couple weeks of using their "miracle pill".
Well, we all know by now that most of these products do very little, if
anything to actually create results in the body. Even if some of them
have minor positive effects, it does not address the underlying cause
of the problem in the first place, and results will never last in the
long run without lifestyle changes to both your exercise and nutrition
habits as a whole.
In response to this, the founders of http://natural.getprograde.com/
made sure there was absolutely no hype or ridiculous claims... only a
very limited line of the most effective research-backed products without
any BS or confusing "stacks".
**Problem #3 with supplements:
Most people overlook this problem when buying vitamins and supplements.
The fact is that your body does not properly absorb nutrients from
artificial sources as is common with many supplements and vitamins.
Once again, I asked the founders of http://natural.getprograde.com/ to
respond to this. I was happy to find that their products are actually
extracted from whole-food sources instead of artificial sources, meaning
better absorption in your body.
They even purchased a 2500-acre farm in mineral rich soils in sunny
Florida where all of their raw materials are grown. I must say...I'm
impressed!
**Problem #4 with supplements:
Another problem I have with typical supplements is this...
The normal scenario when someone buys supplements is that they may go
to their local supplement/vitamin store and they are given advice by
some high school kid making $7/hr who has no education whatsoever in
nutrition.
Do you really want to put your health in the hands of some kid who is
simply telling you that you need to get such and such supplement because
he saw something about how great it was in a magazine advertisement?
Once again, the founders of http://natural.getprograde.com/ solved this
problem by assuring that all of their products were designed by
professionals in the industry -- dieticians and nutritionists who carefully
analyzed which products actually are beneficial and which are a waste of
time and money. They then narrowed their line of products down to only
a handful of the most effective.
They also have dedided that their products will never be sold in stores
because they don't want unqualified store clerks with no education in
nutrition to recommend products for your health. That's why you can
only obtain them from their website, so you know you're getting them from
qualified professionals in the industry.
**Problem #5 with supplements:
This problem is quite simply this... YOU DON'T NEED THEM for optimal
health, IF you're eating right.
The fact is, you don't need supplements as long as you eat a well
rounded diet full of unprocessed whole natural foods, lots of variety, high
nutrient density, lots of fruits, veggies, whole unrefined grains,
eggs, beans, nuts, seeds, organic meats, fish, etc, etc.
The problem is that most people don't have time or don't make enough of
an effort to eat this type of optimal diet with proper balance and
super-high nutrient density.
In this case, I concede that supplementation has many benefits for
people who struggle to eat right all of time and may be missing many
essential nutrients.
To solve this problem, the founders of http://natural.getprograde.com/
have actually formulated their men's and women's formulas with extracts
of natural whole foods instead of synthetic sources. They even use
whole food extracts from broccoli, brussel sprouts, cabbage, carrot,
cauliflower, wheat grass, alfalfa, artichoke, chorella, kale, collard
greens, papaya, grapefruit, tomato, omega-3's, and dozens more.
Well, I think that's enough for today. Go to
http://natural.getprograde.com/ right now and check out the their
videos right in the center of the page. It should give you more info about
the quality of their line of products.
Also, be sure to check out their EFA Icon (essential fatty acid) which
uses a unique Krill oil which has been measured as having 47 times more
antioxidant value than standard fish oil. I've always been a big fan
of fish oil, but when I found this krill oil, I had to make the switch
based on the higher quality.
For everyone outside of the US and Canada, unfortunately they are not
offering shipping yet outside of the US/Canada, but are currently
working on getting shipping to all other countries in the near future. Please
be patient and they should have it soon.
Feel free to forward this email on to any friends or family you think
will enjoy it.
Stay lean and healthy,
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
Hidden super-food already in your cabinet
In today's Lean-Body Secrets Ezine, I wanted to talk about a tasty
super-food that's probably already in your cabinets, and you may not even
realize it's powerful health-food status.
You would probably use more of this stuff if you knew that's it's not
only a powerful antioxidant, but also helps improve your body's ability
to control your blood sugar, and reduces heart disease risk!
So what is this common substance that may already be in your cabinets?
It's good old tasty cinnamon!
I've read numerous studies over the years about cinnamon and it's
powerful antioxidant content. To add to the benefits, I just recently read a
study that involved giving diabetic patients 1 gram (about 1/4 - 1/3
tsp) of cinnamon a day for 6 weeks.
In that time, the subjects significantly reduced their triglycerides
and LDL bad cholesterol. Not only that, but they also reduced their
average blood sugar levels displaying cinnamon's power in helping to improve
your body's glycemic control.
And you know what that means... more steady blood sugar levels means it
will be easier to lose body fat.
So don't be shy in using the cinnamon shaker in your daily
meals/snacks. Keep in mind that this does NOT mean that cinnamon buns are
healthy... they'll only lead you down the road to blubber-town.
Instead, here are some healthy options for including cinnamon in your
diet...
1. Add cinnamon to cottage cheese with apple slices and stevia for
sweetness
2. Add cinnamon to oatmeal with raisins or apple slices
3. Add cinnamon to your coffee or tea
4. Add cinnamon to protein smoothies. Try adding cinnamon to a vanilla
protein smoothie...it's delicious.
5. Sprinkle cinnamon on your cold cereal or any hot cereals
6. Sprinkle on whole grain or sprouted grain toast with almond butter
and raisins or fruit slices.
7. Add cinnamon and walnuts to vanilla yogurt for a unique flavor.
Alright, hope you enjoyed this quick little tip today on another
super-food you can add to your arsenal. I plan to keep giving you ideas for
more super-foods in the near future.
Feel free to forward this email to any friends, family, or coworkers
that might enjoy these ideas.
Til next time,
Don't be lazy... be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
Recommended resource for healthy yet easy meal planning:
http://EasyMealPlans101.com
"Mike,
Just wanted to let you know that I'm still using Meal Plans 101 based
on your recommendation, and now it's a part of my everyday life. I've
lost about 12 pounds thus far. As a grad student, full-time employee and
new father, it makes planning meals extra convenient!"
-Joshua Jones
------------------------------------------------------------
*Please note that due to high volume of emails, replies to this email
can not be handled individually and are routed to a help-desk.
TruthAboutAbs.com
1104 woodhollow dr
marlton
nj 08053
United States
super-food that's probably already in your cabinets, and you may not even
realize it's powerful health-food status.
You would probably use more of this stuff if you knew that's it's not
only a powerful antioxidant, but also helps improve your body's ability
to control your blood sugar, and reduces heart disease risk!
So what is this common substance that may already be in your cabinets?
It's good old tasty cinnamon!
I've read numerous studies over the years about cinnamon and it's
powerful antioxidant content. To add to the benefits, I just recently read a
study that involved giving diabetic patients 1 gram (about 1/4 - 1/3
tsp) of cinnamon a day for 6 weeks.
In that time, the subjects significantly reduced their triglycerides
and LDL bad cholesterol. Not only that, but they also reduced their
average blood sugar levels displaying cinnamon's power in helping to improve
your body's glycemic control.
And you know what that means... more steady blood sugar levels means it
will be easier to lose body fat.
So don't be shy in using the cinnamon shaker in your daily
meals/snacks. Keep in mind that this does NOT mean that cinnamon buns are
healthy... they'll only lead you down the road to blubber-town.
Instead, here are some healthy options for including cinnamon in your
diet...
1. Add cinnamon to cottage cheese with apple slices and stevia for
sweetness
2. Add cinnamon to oatmeal with raisins or apple slices
3. Add cinnamon to your coffee or tea
4. Add cinnamon to protein smoothies. Try adding cinnamon to a vanilla
protein smoothie...it's delicious.
5. Sprinkle cinnamon on your cold cereal or any hot cereals
6. Sprinkle on whole grain or sprouted grain toast with almond butter
and raisins or fruit slices.
7. Add cinnamon and walnuts to vanilla yogurt for a unique flavor.
Alright, hope you enjoyed this quick little tip today on another
super-food you can add to your arsenal. I plan to keep giving you ideas for
more super-foods in the near future.
Feel free to forward this email to any friends, family, or coworkers
that might enjoy these ideas.
Til next time,
Don't be lazy... be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
Recommended resource for healthy yet easy meal planning:
http://EasyMealPlans101.com
"Mike,
Just wanted to let you know that I'm still using Meal Plans 101 based
on your recommendation, and now it's a part of my everyday life. I've
lost about 12 pounds thus far. As a grad student, full-time employee and
new father, it makes planning meals extra convenient!"
-Joshua Jones
------------------------------------------------------------
*Please note that due to high volume of emails, replies to this email
can not be handled individually and are routed to a help-desk.
TruthAboutAbs.com
1104 woodhollow dr
marlton
nj 08053
United States
Saturday, August 25, 2007
3 Desserts that are "six pack abs" friendly
Hi, it's Mike Geary here with another Lean-Body Secrets Ezine from
http://TruthAboutAbs.com & http://BusyManFitness.com
I don't know about you, but I have always had a serious sweet tooth! No
joke... when I was a kid growing up, my mom would bake a batch of
brownies and I would eat the entire tray in 1 day!
I could get away with that as a teenager because I probably burned
about 5000 cals/day playing sports outside all day.
One of the things I had to learn to conquer over the years as an adult
was to keep my sweet tooth under control so I wouldn't turn into the
typical 30-something guy with the beer belly.
------------------------------------------------------------
My plan of attack to conquer the sweet tooth...
------------------------------------------------------------
What worked for me to beat my sweet tooth was the use of a large
variety of fruits and also super-dark chocolate, and using creative
variations of both.
A piece of fruit, a frozen fruit & protein smoothie, or a couple small
pieces of dark chocolate has totally done the trick to keep my sweet
tooth in check, and has allowed me to stay super-lean over the years
while still enjoying my sweets in small amounts.
Here are my 3 favorite desserts that help me to keep the calories under
control while also satisfying my sweet tooth. I pretty much use a
variation of these almost every day for dessert.
1. Two or 3 small squares of super-dark chocolate (minimum of 70-75%
cocoa content... if less than 70%, usually too much sugar)
2. Frozen banana/chocolate blender ice cream:
This is more of an ice cream consistency rather than a smoothie. I put
1 frozen ripe banana chunked into a blender with 1/3 cup milk, 2 tbsp
non-sweetened cocoa powder, 1/2 tsp vanilla extract, and a sprinkle of
stevia to sweeten. 1/2 scoop of protein powder is optional too.
Blend it all together to an ice cream consistency. This is a much
healthier lower-calorie, lower-sugar alternative to ice cream, and still
delicious!
I get my stevia from the following site...
http://www.steviva.com/cgi-bin/cp-app.pl?rrc=N&pg=store&affl=m231g
3. I just got hooked on these recently... the Prograde Cravers Peanut
Butter flavor is out of this world, and 100% organic, with dark
chocolate and other healthy ingredients... it makes the perfect healthy dessert
or snack during the day without an overload of calories... only 180
calories.
I ordered my Peanut Butter Prograde Cravers from...
http://natural.getprograde.com/cravers
(Prograde Cravers are only available for the time being in the US and
Canada)
I hope you enjoy these healthier "six pack" friendly dessert ideas!
Feel free to forward this email on to any of your friends, family, or
co-workers that would enjoy these.
Til next ezine issue... Don't be lazy, be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
*Please note that due to high volume of emails, replies to this email
can not be handled individually and are routed to a help-desk.
TruthAboutAbs.com
1104 woodhollow dr
marlton
nj 08053
United States
http://TruthAboutAbs.com & http://BusyManFitness.com
I don't know about you, but I have always had a serious sweet tooth! No
joke... when I was a kid growing up, my mom would bake a batch of
brownies and I would eat the entire tray in 1 day!
I could get away with that as a teenager because I probably burned
about 5000 cals/day playing sports outside all day.
One of the things I had to learn to conquer over the years as an adult
was to keep my sweet tooth under control so I wouldn't turn into the
typical 30-something guy with the beer belly.
------------------------------------------------------------
My plan of attack to conquer the sweet tooth...
------------------------------------------------------------
What worked for me to beat my sweet tooth was the use of a large
variety of fruits and also super-dark chocolate, and using creative
variations of both.
A piece of fruit, a frozen fruit & protein smoothie, or a couple small
pieces of dark chocolate has totally done the trick to keep my sweet
tooth in check, and has allowed me to stay super-lean over the years
while still enjoying my sweets in small amounts.
Here are my 3 favorite desserts that help me to keep the calories under
control while also satisfying my sweet tooth. I pretty much use a
variation of these almost every day for dessert.
1. Two or 3 small squares of super-dark chocolate (minimum of 70-75%
cocoa content... if less than 70%, usually too much sugar)
2. Frozen banana/chocolate blender ice cream:
This is more of an ice cream consistency rather than a smoothie. I put
1 frozen ripe banana chunked into a blender with 1/3 cup milk, 2 tbsp
non-sweetened cocoa powder, 1/2 tsp vanilla extract, and a sprinkle of
stevia to sweeten. 1/2 scoop of protein powder is optional too.
Blend it all together to an ice cream consistency. This is a much
healthier lower-calorie, lower-sugar alternative to ice cream, and still
delicious!
I get my stevia from the following site...
http://www.steviva.com/cgi-bin/cp-app.pl?rrc=N&pg=store&affl=m231g
3. I just got hooked on these recently... the Prograde Cravers Peanut
Butter flavor is out of this world, and 100% organic, with dark
chocolate and other healthy ingredients... it makes the perfect healthy dessert
or snack during the day without an overload of calories... only 180
calories.
I ordered my Peanut Butter Prograde Cravers from...
http://natural.getprograde.com/cravers
(Prograde Cravers are only available for the time being in the US and
Canada)
I hope you enjoy these healthier "six pack" friendly dessert ideas!
Feel free to forward this email on to any of your friends, family, or
co-workers that would enjoy these.
Til next ezine issue... Don't be lazy, be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
*Please note that due to high volume of emails, replies to this email
can not be handled individually and are routed to a help-desk.
TruthAboutAbs.com
1104 woodhollow dr
marlton
nj 08053
United States
A powerful secret for your perfect body and more
Hi there, it's Mike Geary from http://TruthAboutAbs.com &
http://BusyManFitness.com
I talked about this powerful secret to achieving almost anything you
desire in life a few months back, but just today, my friend Tom Venuto
sent an email and did an amazing job explaining the exact methods on how
to use this secret to successfully attain your goals... whether these
goals pertain to your dream body or anything else for that matter.
Tom's incredible article is below. For those of you that don't know of
Tom yet, he's the author of the most popular fitness ebook in the
history of the internet (according to Clickbank. com) - Burn the Fat, Feed
the Muscle.
Check out Tom's site at http://LoseFatAndBuildMuscle.com/
--------------------------------------------------
Metaphysics & Brain science merge and prove that
positive thinking and goal setting literally
create your body and your entire life experience
---------------------------------------------------
Last week on a special edition of CNN's Larry King Live, Mr. King
interviewed a panel of "mind experts" about how the thoughts you think
literally turn into the events you experience, the material things you
possess... AND even the health of your body.
For years, "positive thinking" and goal-setting were often criticized
as "pollyanna" and "the law of attraction" was relegated into the
category of "new age" fluff
On last week's show, panel experts Bob Proctor, John Assaraf and others
who were featured in the movie 'The Secret' explained that recent
breakthroughs in neuroscience along with understanding mental laws, reveals
why goal setting, the "law of attraction" and "positive thinking" all
work, regardless of whether you look at them from a metaphysical or a
scientific perspective.
Scientists have even identified specific parts of the brain, such as
the reticular activating system (RAS), which works with the visual parts
of our brain to call our conscious attention to things that are
important to reaching our goals and to filter out those things that are
unimportant.
The RAS is activated by "programming" goals into our sub-conscious
minds. Our sub concscious mind is the "power center" and THIS is the
mechanism that explains why goal setting and positive thinking are now being
accepted as scientific methods for change.
We are discovering that our brain is cybernetic in nature, which means
that it is literally like a computer, waiting for a program to be
installed.
Here's the kicker - the subconcsious is completely neutral and
impartial - it will carry out any instructions you give it.
Unfortunately, many of us are still running negative programs we picked
up from others as children when our non-conscious minds were totally
open and impressionable, or which we developed over the years as a
result of repetition of our own negative thinking.
As it turns out, our own thoughts, repeated daily, are one of the
primary ways that our "mental computer" is programmed on a sub-conscious
level, which is the level of beliefs, habits and automatic behavior.
To change your results, you must overwrite old negative programming and
install positive new programming into your subconscious.
This can be achived through such techniques as written goal setting,
positive self-talk (affirmations), and mental imagery (visualization).
In the 1970's, the Soviets and East Germans were the first to formally
use structured mental rehearsal, and at that time, they dominated in
several olympic sports. Today, virtually all elite athletes use
visualization extensively, as we now know that the brain cannot differentiate
between real practice and practice that is vividly imagined.
If you are getting more of the same negative results in your life -
such as the same health problems, or the same body fat continues to return
even after you lose it, then you have probably been un-consciously
running old negative programs and re-inforcing them with negative thought
patterns.
You can begin the positive mental reprogramming process by writing down
your goals, changing your internal dialogue and taking a few minutes
to relax, quiet your mind and perform a session of visualization or
mental rehearsal every day (seeing yourself in your "mind's eye" not as you
currently are, but as you ideally would like to be).
These methods, repeated often enough, will begin to program the
non-conscious portion of the mind, which is the same part of the mind that
controls your heart beat, digestion and new cell production, all on
"automatic pilot."
In the last decade, neuroscientists discovered that you have the
capacity to create an almost infinite number of new neural connections in
your brain when you run new thought patterns.
The Old neural pathways are like grooves in a record, and if you are
struggling with your health related behaviors or behaviors in any other
area of your life, you have been playing the "old records" over and over
again.
If you were to carve a new groove into that record, it would never play
the same way again. the old pattern would weaken and the new one would
take over. Brand new, positive thoughts, feelings and images begin to
create new
neural patterns.
Psychologists estimate that it takes 21 to 30 days to establish a new
pattern in your brain. During this time, the focus on sticking with your
practice and repeating your new thought patterns is critical.
Is this easy? For most people, no it's not. In fact, controlling your
thinking and keeping it constructive may be one of the most difficult
challenges you have ever faced. Fortunately, writing goals and reading
affirmations can help get you started.
You can take some of the pressure off yourself by simply accepting that
negative thoughts and self criticisms will pop up from time to time.
Just observe them, without mulling over them or adding to them, and
change the polarity of the thought by quickly repeating one of your
positive affirmations or by changing your mental pictures.
So is there something to this whole "positive thinking" thing?
The philosophers and theologians have been saying yes for the entire
span of recorded history: "As you think, so shall you be." Variations on
this proverb can be found in every spiritual and philosophical
tradition.
But... if you are the left-brained, "prove-it-to-me" type, you dont
have to go on faith anymore. Scientists are beginning to prove more and
more convincingly that thoughts are powerful things. Even Larry King
seemed impressed with what his panel of "mind mentors" had to say. In fact,
I just found out that larry will be airing part two of this "Power of
positive thinking" show next week.
So how soon are you going to begin your mental training right alongside
your physical training? When are you going to learn how to harness
this power locked up inside your mind?
Guess what? You're already using this force every day because you
cannot turn it off. Whatever you are thinking and picturing in your mind
repeatedly on a daily basis is on it's way to you already, so it's simply
a matter of HOW you are using it, not IF you are using it.
What do you say to yourself every day? Do you say, "I am becoming
leaner, healthier and more muscular every day?"... or do you say "I am a fat
person - Ive tried everything, nothing ever works?"
The fact is - you can think yourself thin and healthy or you can think
yourself obese and ill. Maybe not in the literal sense...but most
certainly as the critical part in the chain of causation...
You see, there's a lot of talk these days in the personal improvement
world about law of attraction, manifesting, intention, visualization and
of course, positive thinking
Without understanding that there is an orderly, scientific basis
underneath all of this, many people will simply remain skeptics, while on the
opposite extreme, others may get the idea that you can sit around
meditating and visualizing, then expect a mystical "law of attraction" to
kick in and then "poof!" a great body materializes out of thin air...
along with the perfect relationship, a nice bank account and career
success.
What really happens is "Positive thinking" and related methods quite
literally re-program your brain, which in turn creates new behaviors that
move you physically toward whatever you have been thinking about and
focusing on.
So success is achieved through positive thinking + positive doing...
attraction + action. There are two sides to the coin. Without paying
attention to both, you may continue to struggle... often against nothing
but yourself.
If you want to transform your body or any other aspect of your life,
then you have to change on the inside (the mind) first and then
everything else will follow.
Train hard and expect success,
Tom Venuto, NSCA-CPT, CSCS
Author, Burn The Fat, Feed The Muscle
http://LoseFatAndBuildMuscle.com/
PS This process of *scientific* goal setting and mental reconditioning
through emotionally charged mental imagery (visualization) and internal
mental dialogue (affirmations) is the very first thing I have always
taught my clients and the first thing I wrote about in my book, Burn The
Fat, Feed The Muscle You can learn all of these techniques in detail
in chapter 1. Learn more about the psychology of body transormation
inside the Burn The Fat ebook:
http://LoseFatAndBuildMuscle.com/
------------------------------------------------------------
Thank you Tom for your insights and sharing this enlightening article.
I couldn't have said it all better myself. I think the most important
point to take from all of this is that no matter what your goals,
dreams, and aspirations are in life, everything starts first with your
mindset. Nothing is achieved without first attaining the proper mindset for
success.
If you enjoyed this motivational subject today, please feel free to
forward this email to any of your friends, family, or coworkers who would
enjoy it.
If you received this email as a forward, and would like to sign up to
get your own fre e subscription to the Lean-Body Secrets Ezine, go to
http://www.truthaboutabs.com/FREENewsletter.html
Hope you're having a great day!
Mike Geary
Fitness/Lifestyle Coach
Certified Personal Trainer (CPT)
Certified Nutrition Specialist
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
Other Resources:
http://SexyButtExercises.com
http://ThousandsOfWorkouts.com
http://BeyondCardioWorkouts.com
TruthAboutAbs.com
1104 woodhollow dr
marlton
nj 08053
United States
http://BusyManFitness.com
I talked about this powerful secret to achieving almost anything you
desire in life a few months back, but just today, my friend Tom Venuto
sent an email and did an amazing job explaining the exact methods on how
to use this secret to successfully attain your goals... whether these
goals pertain to your dream body or anything else for that matter.
Tom's incredible article is below. For those of you that don't know of
Tom yet, he's the author of the most popular fitness ebook in the
history of the internet (according to Clickbank. com) - Burn the Fat, Feed
the Muscle.
Check out Tom's site at http://LoseFatAndBuildMuscle.com/
--------------------------------------------------
Metaphysics & Brain science merge and prove that
positive thinking and goal setting literally
create your body and your entire life experience
---------------------------------------------------
Last week on a special edition of CNN's Larry King Live, Mr. King
interviewed a panel of "mind experts" about how the thoughts you think
literally turn into the events you experience, the material things you
possess... AND even the health of your body.
For years, "positive thinking" and goal-setting were often criticized
as "pollyanna" and "the law of attraction" was relegated into the
category of "new age" fluff
On last week's show, panel experts Bob Proctor, John Assaraf and others
who were featured in the movie 'The Secret' explained that recent
breakthroughs in neuroscience along with understanding mental laws, reveals
why goal setting, the "law of attraction" and "positive thinking" all
work, regardless of whether you look at them from a metaphysical or a
scientific perspective.
Scientists have even identified specific parts of the brain, such as
the reticular activating system (RAS), which works with the visual parts
of our brain to call our conscious attention to things that are
important to reaching our goals and to filter out those things that are
unimportant.
The RAS is activated by "programming" goals into our sub-conscious
minds. Our sub concscious mind is the "power center" and THIS is the
mechanism that explains why goal setting and positive thinking are now being
accepted as scientific methods for change.
We are discovering that our brain is cybernetic in nature, which means
that it is literally like a computer, waiting for a program to be
installed.
Here's the kicker - the subconcsious is completely neutral and
impartial - it will carry out any instructions you give it.
Unfortunately, many of us are still running negative programs we picked
up from others as children when our non-conscious minds were totally
open and impressionable, or which we developed over the years as a
result of repetition of our own negative thinking.
As it turns out, our own thoughts, repeated daily, are one of the
primary ways that our "mental computer" is programmed on a sub-conscious
level, which is the level of beliefs, habits and automatic behavior.
To change your results, you must overwrite old negative programming and
install positive new programming into your subconscious.
This can be achived through such techniques as written goal setting,
positive self-talk (affirmations), and mental imagery (visualization).
In the 1970's, the Soviets and East Germans were the first to formally
use structured mental rehearsal, and at that time, they dominated in
several olympic sports. Today, virtually all elite athletes use
visualization extensively, as we now know that the brain cannot differentiate
between real practice and practice that is vividly imagined.
If you are getting more of the same negative results in your life -
such as the same health problems, or the same body fat continues to return
even after you lose it, then you have probably been un-consciously
running old negative programs and re-inforcing them with negative thought
patterns.
You can begin the positive mental reprogramming process by writing down
your goals, changing your internal dialogue and taking a few minutes
to relax, quiet your mind and perform a session of visualization or
mental rehearsal every day (seeing yourself in your "mind's eye" not as you
currently are, but as you ideally would like to be).
These methods, repeated often enough, will begin to program the
non-conscious portion of the mind, which is the same part of the mind that
controls your heart beat, digestion and new cell production, all on
"automatic pilot."
In the last decade, neuroscientists discovered that you have the
capacity to create an almost infinite number of new neural connections in
your brain when you run new thought patterns.
The Old neural pathways are like grooves in a record, and if you are
struggling with your health related behaviors or behaviors in any other
area of your life, you have been playing the "old records" over and over
again.
If you were to carve a new groove into that record, it would never play
the same way again. the old pattern would weaken and the new one would
take over. Brand new, positive thoughts, feelings and images begin to
create new
neural patterns.
Psychologists estimate that it takes 21 to 30 days to establish a new
pattern in your brain. During this time, the focus on sticking with your
practice and repeating your new thought patterns is critical.
Is this easy? For most people, no it's not. In fact, controlling your
thinking and keeping it constructive may be one of the most difficult
challenges you have ever faced. Fortunately, writing goals and reading
affirmations can help get you started.
You can take some of the pressure off yourself by simply accepting that
negative thoughts and self criticisms will pop up from time to time.
Just observe them, without mulling over them or adding to them, and
change the polarity of the thought by quickly repeating one of your
positive affirmations or by changing your mental pictures.
So is there something to this whole "positive thinking" thing?
The philosophers and theologians have been saying yes for the entire
span of recorded history: "As you think, so shall you be." Variations on
this proverb can be found in every spiritual and philosophical
tradition.
But... if you are the left-brained, "prove-it-to-me" type, you dont
have to go on faith anymore. Scientists are beginning to prove more and
more convincingly that thoughts are powerful things. Even Larry King
seemed impressed with what his panel of "mind mentors" had to say. In fact,
I just found out that larry will be airing part two of this "Power of
positive thinking" show next week.
So how soon are you going to begin your mental training right alongside
your physical training? When are you going to learn how to harness
this power locked up inside your mind?
Guess what? You're already using this force every day because you
cannot turn it off. Whatever you are thinking and picturing in your mind
repeatedly on a daily basis is on it's way to you already, so it's simply
a matter of HOW you are using it, not IF you are using it.
What do you say to yourself every day? Do you say, "I am becoming
leaner, healthier and more muscular every day?"... or do you say "I am a fat
person - Ive tried everything, nothing ever works?"
The fact is - you can think yourself thin and healthy or you can think
yourself obese and ill. Maybe not in the literal sense...but most
certainly as the critical part in the chain of causation...
You see, there's a lot of talk these days in the personal improvement
world about law of attraction, manifesting, intention, visualization and
of course, positive thinking
Without understanding that there is an orderly, scientific basis
underneath all of this, many people will simply remain skeptics, while on the
opposite extreme, others may get the idea that you can sit around
meditating and visualizing, then expect a mystical "law of attraction" to
kick in and then "poof!" a great body materializes out of thin air...
along with the perfect relationship, a nice bank account and career
success.
What really happens is "Positive thinking" and related methods quite
literally re-program your brain, which in turn creates new behaviors that
move you physically toward whatever you have been thinking about and
focusing on.
So success is achieved through positive thinking + positive doing...
attraction + action. There are two sides to the coin. Without paying
attention to both, you may continue to struggle... often against nothing
but yourself.
If you want to transform your body or any other aspect of your life,
then you have to change on the inside (the mind) first and then
everything else will follow.
Train hard and expect success,
Tom Venuto, NSCA-CPT, CSCS
Author, Burn The Fat, Feed The Muscle
http://LoseFatAndBuildMuscle.com/
PS This process of *scientific* goal setting and mental reconditioning
through emotionally charged mental imagery (visualization) and internal
mental dialogue (affirmations) is the very first thing I have always
taught my clients and the first thing I wrote about in my book, Burn The
Fat, Feed The Muscle You can learn all of these techniques in detail
in chapter 1. Learn more about the psychology of body transormation
inside the Burn The Fat ebook:
http://LoseFatAndBuildMuscle.com/
------------------------------------------------------------
Thank you Tom for your insights and sharing this enlightening article.
I couldn't have said it all better myself. I think the most important
point to take from all of this is that no matter what your goals,
dreams, and aspirations are in life, everything starts first with your
mindset. Nothing is achieved without first attaining the proper mindset for
success.
If you enjoyed this motivational subject today, please feel free to
forward this email to any of your friends, family, or coworkers who would
enjoy it.
If you received this email as a forward, and would like to sign up to
get your own fre e subscription to the Lean-Body Secrets Ezine, go to
http://www.truthaboutabs.com/FREENewsletter.html
Hope you're having a great day!
Mike Geary
Fitness/Lifestyle Coach
Certified Personal Trainer (CPT)
Certified Nutrition Specialist
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
Other Resources:
http://SexyButtExercises.com
http://ThousandsOfWorkouts.com
http://BeyondCardioWorkouts.com
TruthAboutAbs.com
1104 woodhollow dr
marlton
nj 08053
United States
9 tricks to increase your bench press
Almost every guy in the gym wants to know how to bench more than they
do now. It's the classic line that almost everybody asks someone else
when they talk about lifting... "So, whaddya bench?".
Regardless of the lack of importance of that specific number, nobody
can argue with the fact that the bench press ranks right up there with
pullups as one of the overall best upper body development exercises in
existance.
I asked the crew at Critical Bench to give my readers a few of their
best and most unique techniques to help you increase your bench press.
So, if you're not happy with how much weight you can blast up on the
bench press now, take a look at some of the techniques below and see how
you can incorporate them into your routines.
------------------------------------------------------------
9 Unique Techniques to Increase Your Bench Press
------------------------------------------------------------
by the Critical Bench Crew,
http://Increase-Your-Bench-Press.com
1. Board benching: Pick a wooden board. A board from 2-5 inches
thickness works well. With this technique, the board rests on your chest
bringing your starting point of the bench right near your sticking point,
making you stronger at your sticking point.
To get the most out of this exercise, pause the weight on the board,
and then press it back up. Go for 3 rep maxes, doubles and singles. Low
reps are the way to go if you want maximum strength and aren't training
for an endurance contest.
2. Close grip bench board benches: Same as close grip but use a board.
Great exercise with more emphasis on the triceps.
3. Power rack lockouts: This is where you lay under a power rack and
the barbell rests on the pins of the power rack (the one you squat and
shrug inside). Set the pin to a level above your chest so that you're
only locking out the last 6-8 inches of the bench press. Set the barbell
heavier than your normal 1 rep bench max.
When you do Rack Lockouts, you will be able to use a lot of real scary
weight, possibly 250lbs over your raw bench. Some people can lockout
insane weights but can't bench anything and vice versa. This gives you
confidence to handle big weights and strengthens your tendons and
lockout. Other options: you can set the rack from slightly lower pins and
strengthen your tendons and weak links from lower starting points.
4. Floor presses: Lay on the floor and arch your lower back while
keeping your butt on the floor and bring the weight down until your elbows
hit the floor and then drive it back up. Spotters can help hand you the
bar to start the lift. This is another bench technique that starts the
lift near your sticking point, helping to improve your sticking point
strength.
5. Chains: When you use chains, the weight gets increasingly heavier
the further you press it up, thereby increasing the amount of work you do
with each rep. Let's say you use 225 lbs with a 45 lb chain on each
side... You're benching a little over 225 lbs from the first half of the
lift but you're locking out 315 at the top as the chains are almost
fully off the ground (you can get chains of varying weights). Chains are
very popular to use with strength coaches and athletes on all different
kinds of lifts.
6. Speed Benching: Moving a light weight fast. Keep it controlled but
explosive reps. Popular to do for speed strength on days you're not
lifting heavy. This has done wonders for some people but what does wonders
for some does nothing for others.
7. Negative/Forced Reps: This is a way of overloading the muscles where
you take a weight over your max and you bring it down slowly! So
you're basically trying to prevent the weight from crushing you. Then you
will have spotters force the weight up.
8. Assisted Reps: These can help make you work harder if used properly.
When you do these, your workout then has a lot to do with your spotter
and whether he is helping you or your ego...Beware if they are
misused, you won't get stronger because you aren't controlling the weight and
you will have a false sense of your strength.
9. Bands: Bands add resistance to the weight you are using similar to
chains. The weight increases the further you press off of your chest as
the bands tighten. They help you train your lockouts and explosiveness.
Try bands for a completely different bench press experience. Bands
and chains give you variable increasing resistance as opposed to just
steady resistance with a normal bench press.
All of the above techniques are great ways to blast through your bench
press plateau.
Check out the full system that the Critical Bench crew uses to increase
the average person's bench press 50 lbs in 10 weeks...
http://Increase-Your-Bench-Press.com
I'll be back soon with more Lean-Body Secrets. Til then, don't be
lazy... be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
PS - if you liked todays article, feel free to fwd this email on to any
of your friends, family, or co-workers that would enjoy it.
*Please note that replies to this email are routed
to a help-desk.
TruthAboutAbs.com
1104 woodhollow dr
marlton
nj 08053
United States
do now. It's the classic line that almost everybody asks someone else
when they talk about lifting... "So, whaddya bench?".
Regardless of the lack of importance of that specific number, nobody
can argue with the fact that the bench press ranks right up there with
pullups as one of the overall best upper body development exercises in
existance.
I asked the crew at Critical Bench to give my readers a few of their
best and most unique techniques to help you increase your bench press.
So, if you're not happy with how much weight you can blast up on the
bench press now, take a look at some of the techniques below and see how
you can incorporate them into your routines.
------------------------------------------------------------
9 Unique Techniques to Increase Your Bench Press
------------------------------------------------------------
by the Critical Bench Crew,
http://Increase-Your-Bench-Press.com
1. Board benching: Pick a wooden board. A board from 2-5 inches
thickness works well. With this technique, the board rests on your chest
bringing your starting point of the bench right near your sticking point,
making you stronger at your sticking point.
To get the most out of this exercise, pause the weight on the board,
and then press it back up. Go for 3 rep maxes, doubles and singles. Low
reps are the way to go if you want maximum strength and aren't training
for an endurance contest.
2. Close grip bench board benches: Same as close grip but use a board.
Great exercise with more emphasis on the triceps.
3. Power rack lockouts: This is where you lay under a power rack and
the barbell rests on the pins of the power rack (the one you squat and
shrug inside). Set the pin to a level above your chest so that you're
only locking out the last 6-8 inches of the bench press. Set the barbell
heavier than your normal 1 rep bench max.
When you do Rack Lockouts, you will be able to use a lot of real scary
weight, possibly 250lbs over your raw bench. Some people can lockout
insane weights but can't bench anything and vice versa. This gives you
confidence to handle big weights and strengthens your tendons and
lockout. Other options: you can set the rack from slightly lower pins and
strengthen your tendons and weak links from lower starting points.
4. Floor presses: Lay on the floor and arch your lower back while
keeping your butt on the floor and bring the weight down until your elbows
hit the floor and then drive it back up. Spotters can help hand you the
bar to start the lift. This is another bench technique that starts the
lift near your sticking point, helping to improve your sticking point
strength.
5. Chains: When you use chains, the weight gets increasingly heavier
the further you press it up, thereby increasing the amount of work you do
with each rep. Let's say you use 225 lbs with a 45 lb chain on each
side... You're benching a little over 225 lbs from the first half of the
lift but you're locking out 315 at the top as the chains are almost
fully off the ground (you can get chains of varying weights). Chains are
very popular to use with strength coaches and athletes on all different
kinds of lifts.
6. Speed Benching: Moving a light weight fast. Keep it controlled but
explosive reps. Popular to do for speed strength on days you're not
lifting heavy. This has done wonders for some people but what does wonders
for some does nothing for others.
7. Negative/Forced Reps: This is a way of overloading the muscles where
you take a weight over your max and you bring it down slowly! So
you're basically trying to prevent the weight from crushing you. Then you
will have spotters force the weight up.
8. Assisted Reps: These can help make you work harder if used properly.
When you do these, your workout then has a lot to do with your spotter
and whether he is helping you or your ego...Beware if they are
misused, you won't get stronger because you aren't controlling the weight and
you will have a false sense of your strength.
9. Bands: Bands add resistance to the weight you are using similar to
chains. The weight increases the further you press off of your chest as
the bands tighten. They help you train your lockouts and explosiveness.
Try bands for a completely different bench press experience. Bands
and chains give you variable increasing resistance as opposed to just
steady resistance with a normal bench press.
All of the above techniques are great ways to blast through your bench
press plateau.
Check out the full system that the Critical Bench crew uses to increase
the average person's bench press 50 lbs in 10 weeks...
http://Increase-Your-Bench-Press.com
I'll be back soon with more Lean-Body Secrets. Til then, don't be
lazy... be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
PS - if you liked todays article, feel free to fwd this email on to any
of your friends, family, or co-workers that would enjoy it.
*Please note that replies to this email are routed
to a help-desk.
TruthAboutAbs.com
1104 woodhollow dr
marlton
nj 08053
United States
the trick for 6-pack abs & a flat stomach
Hello again, it's Mike from http://TruthAboutAbs.com
I get emails all the time from people all over the world that are using
my Truth About Abs system and getting killer results. Today, I just
wanted to share with you a couple that I received recently...
------------------------------------------------------------
Mike,
I have been on your program for the last three or four weeks. All I can
say is WOW! I have been body building for well over 20 years and I can
honestly say that you have allowed me to break out of what I call the
classical mess of weight lifting.
I have made some great gains and I am well on my way to being in the
best shape of my life at 39 years of age. I get a kick out of the Guys at
the gym when they see me perform some of your exercises. They often
come up and ask what I am doing.
I just tell them, as I struggle to regain my breath, "I'm just mixing
it up a bit" and then watch them as they go back and waste their time
with bicep curls for the next half hour.
Now I'm trying to get my wife onboard using your program as well. Thank
you so much for doing what you do and keep the emails coming. This is
the best $39 I have ever spent. Thanks,
Luis A., Dallas, Texas
MG: Congrats Luis on breaking out of your rut! I know what you mean
about people at the gym intrigued by the unique exercises in my program...
I get that all the time at my gym as well.
------------------------------------------------------------
Hi Mike. Just wanted to let you know, your interval and weight training
methods in your ebook are working perfect! Before i got your ebook, i
could see my six pack abs a little bit. After a few weeks on your
workouts, i can now see lines on the side of my stomach and my abs appearing
even more visibly. I still have a little fat, but not much at all.
Thanks!
Andreas B., Denmark
------------------------------------------------------------
Mike,
Before I started with the program I weighed 80kg and my waist size was
42 inches. After 11 weeks I still weigh 80kg but my waist size is now
35 inches. A loss of 7 inches in 11 weeks! Since my weight stayed
about the same, that means I gained muscle while losing 7 inches of fat
from my waist!
My strength and energy are also improving each week and I'm lifting
heavier weights as I progress. Family and friends that haven't seen me in
weeks can't believe how much leaner and slimmer I look now.
Imtiaz G., UK
MG: As un update, Imtiaz just recently emailed me letting me know that
he has lost another 1 inch from his waist... now a grand total of 8
inches lost bringing him down to a svelte 34 inch waist... Great job
Imtiaz! You're a perfect example of what everyone can acheive by actually
applying the information in the program.
------------------------------------------------------------
Hi Mike!
I started your workouts last week, and surprisingly, I can already see
some positive changes to my body! I definitely feel these working me
better than anything else I've tried. I really like the interesting way
that you turn a weights workout into a cardio workout as well. I can see
already that if I keep on doing this progressively, I'll surely have
my old body shape back in no time :)
Ok catch you soon. Thanks again Mike, you're superb!
-Ellin Hazrin, Kingsford, Australia
------------------------------------------------------------
In case you have more questions regarding the Truth about Six Pack Abs
system, and if this system can be applied to your situation, whether
young or old, man or woman, gym or no gym, etc go to...
http://www.truthaboutabs.com/abdominal-fat-loss-program-questions.html
Alright, my lunch is waiting for me, so gotta run...
Homemade egg salad mixed with wild pacific salmon on Ezekial sprouted
grain bread with romaine lettuce, and a champagne mexican mango on the
side. May sound weird, but it's damn good!
Ok, til next time...
Don't be lazy... Be lean!
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
TruthAboutAbs.com
1104 woodhollow dr
marlton
nj 08053
United States
I get emails all the time from people all over the world that are using
my Truth About Abs system and getting killer results. Today, I just
wanted to share with you a couple that I received recently...
------------------------------------------------------------
Mike,
I have been on your program for the last three or four weeks. All I can
say is WOW! I have been body building for well over 20 years and I can
honestly say that you have allowed me to break out of what I call the
classical mess of weight lifting.
I have made some great gains and I am well on my way to being in the
best shape of my life at 39 years of age. I get a kick out of the Guys at
the gym when they see me perform some of your exercises. They often
come up and ask what I am doing.
I just tell them, as I struggle to regain my breath, "I'm just mixing
it up a bit" and then watch them as they go back and waste their time
with bicep curls for the next half hour.
Now I'm trying to get my wife onboard using your program as well. Thank
you so much for doing what you do and keep the emails coming. This is
the best $39 I have ever spent. Thanks,
Luis A., Dallas, Texas
MG: Congrats Luis on breaking out of your rut! I know what you mean
about people at the gym intrigued by the unique exercises in my program...
I get that all the time at my gym as well.
------------------------------------------------------------
Hi Mike. Just wanted to let you know, your interval and weight training
methods in your ebook are working perfect! Before i got your ebook, i
could see my six pack abs a little bit. After a few weeks on your
workouts, i can now see lines on the side of my stomach and my abs appearing
even more visibly. I still have a little fat, but not much at all.
Thanks!
Andreas B., Denmark
------------------------------------------------------------
Mike,
Before I started with the program I weighed 80kg and my waist size was
42 inches. After 11 weeks I still weigh 80kg but my waist size is now
35 inches. A loss of 7 inches in 11 weeks! Since my weight stayed
about the same, that means I gained muscle while losing 7 inches of fat
from my waist!
My strength and energy are also improving each week and I'm lifting
heavier weights as I progress. Family and friends that haven't seen me in
weeks can't believe how much leaner and slimmer I look now.
Imtiaz G., UK
MG: As un update, Imtiaz just recently emailed me letting me know that
he has lost another 1 inch from his waist... now a grand total of 8
inches lost bringing him down to a svelte 34 inch waist... Great job
Imtiaz! You're a perfect example of what everyone can acheive by actually
applying the information in the program.
------------------------------------------------------------
Hi Mike!
I started your workouts last week, and surprisingly, I can already see
some positive changes to my body! I definitely feel these working me
better than anything else I've tried. I really like the interesting way
that you turn a weights workout into a cardio workout as well. I can see
already that if I keep on doing this progressively, I'll surely have
my old body shape back in no time :)
Ok catch you soon. Thanks again Mike, you're superb!
-Ellin Hazrin, Kingsford, Australia
------------------------------------------------------------
In case you have more questions regarding the Truth about Six Pack Abs
system, and if this system can be applied to your situation, whether
young or old, man or woman, gym or no gym, etc go to...
http://www.truthaboutabs.com/abdominal-fat-loss-program-questions.html
Alright, my lunch is waiting for me, so gotta run...
Homemade egg salad mixed with wild pacific salmon on Ezekial sprouted
grain bread with romaine lettuce, and a champagne mexican mango on the
side. May sound weird, but it's damn good!
Ok, til next time...
Don't be lazy... Be lean!
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
TruthAboutAbs.com
1104 woodhollow dr
marlton
nj 08053
United States
My 2 healthiest summer meal ideas
Hi, it's Mike Geary from TruthAboutAbs.com & BusyManFitness.com with another Lean-Body Secrets Ezine.
With the dog days of summer here on the east coast of the US, I've been loading up on 2 of my favorite local fruits... blueberries and peaches.
I'll admit, I'm a bit of a nut when it comes to the local produce seasons... during blueberry and peach season, I easily scarf down a full pint of blueberries every single day, and at least a couple peaches every day too. I also take advantage of the local strawberry and cherry seasons, but those are done for this year.
The blueberry and peach season is in full swing right now, and these are 2 of the most delicious and nutritious foods you can eat for a healthy and lean "superbody". I'll give you a couple of the meal ideas I use for these below.
Not only are local blueberries and peaches fresher and juicier than long-distance produce found in most of the supermarkets, but local fruits are also more nutritious since they were picked closer to their full ripeness and spent considerably less time in shipping.
Eating lots of berries & fibrous fruits like peaches also satisfies your sweet tooth, while simultaneously giving your body the nutrition it needs to fend off cravings. Here are 2 delicious meals that I've been using lately... and they're VERY simple!
Peach-blueberry dairy mix
1 fresh sliced ripe peach
handful of blueberries
1/2 cup vanilla yogurt
1/2 cup cottage cheese
handful of raw almonds
Just mix it all together in a bowl, and you've got a quick and delicious lunch, or mid-morning or mid-afternoon healthy meal. Simple, quick, and tasty... no excuses for eating junk when you can eat something this good and healthy.
Peach-Blueberry Quinoa breakfast
1 fresh sliced ripe peach
handful of blueberries
1/3 cup dry quinoa (cook like oatmeal as per box)
1/2 teaspoon vanilla extract
1/4 cup ricotta cheese or cottage cheese (or add a half scoop of protein powder)
stevia powder to sweeten (one of the best tasting stevia brands I've found)
sprinkle of cinnamon to taste
handful of raw pecans
In case you've never heard of it, Quinoa is a high-protein, low-glycemic, gluten-free ancient South American grain (technically it's a fruit, although tastes like grain). It's a great substitute for oatmeal if you're tired of oatmeal or other hot breakfasts. It's starting to become available in normal grocery stores, but is readily available in any health food stores.
Just cook up the quinoa as you would oatmeal for a couple minutes, then add the fruit and other ingredients. This is a damn tasty breakfast! Plus, it doesn't get healthier than this if you want to have a "superbody" instead of an average body.
In case you didn't know, there are 84 additional Lean-Body meal ideas found inside my Truth about Six Pack Abs program.
A Recent Reader Review:
"Mike,
I attached a couple photos to show you how far I've come since starting your program.....it was quite shocking to see what I looked like just last year!! I had forgotten how overweight I was, and looking at these before and after pics again almost made me cry...but tears of joy this time, as I'm so thankful for how much progress I've made.
Not only do I feel so healthy and vibrant, but I feel that I look younger now too! Its wonderful! I went from a size 14 to a 5. Weight wise I was around 190 lbs when I started and now I am 120 lbs. I'm so passionate about your book and style of nutrition...it's absolutely amazing...I don't crave unhealthy stuff anymore...I have eliminated an insane sweet tooth.
I happened upon your book about 9 months ago. Once I downloaded and printed your ebook, I read it once, and then again. There is so much information in there that expands beyond just working out and abs. The nutritional information was fascinating, and I believe that was what helped me get to where I am today. The workouts are also so challenging, and talk about breaking a sweat! I love it.
I have SO MANY people ask me what diet I was doing to lose all that weight. They just don't understand that I'm not on a diet... It's been a total lifestyle change. I would recommend your book to anyone! I feel exceptional, and I am in the best shape of my life!
I hope that my testimonial will help you out, as well as other people that have struggled to get in shape. Thank you so much!!"
Stephanie Hurst
Tulia, Texas
--------------------------------------------------------------------------------
Check out Stephanie's awesome pictures of how she transformed her body.
I can't even tell you how happy I was for her when she sent me these pictures and her story, and to see how she has totally transformed her entire life... not only does she look great now (and younger!), but she also feels so much more energetic and confident now... and is simply loving life in her new body.
My hat is off to her for her hard work and adopting a healthy lifestyle. It just shows that anybody can transform their body if they actually apply the information in my program and adopt a truly healthy lifestyle for good (and stop looking for quick fixes that don't exist!).
Be like Stephanie... Don't be lazy... be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
PS - if you liked todays summer recipes, feel free to fwd this email on to any of your friends, family, or co-workers that would enjoy it.
TruthAboutAbs.com
With the dog days of summer here on the east coast of the US, I've been loading up on 2 of my favorite local fruits... blueberries and peaches.
I'll admit, I'm a bit of a nut when it comes to the local produce seasons... during blueberry and peach season, I easily scarf down a full pint of blueberries every single day, and at least a couple peaches every day too. I also take advantage of the local strawberry and cherry seasons, but those are done for this year.
The blueberry and peach season is in full swing right now, and these are 2 of the most delicious and nutritious foods you can eat for a healthy and lean "superbody". I'll give you a couple of the meal ideas I use for these below.
Not only are local blueberries and peaches fresher and juicier than long-distance produce found in most of the supermarkets, but local fruits are also more nutritious since they were picked closer to their full ripeness and spent considerably less time in shipping.
Eating lots of berries & fibrous fruits like peaches also satisfies your sweet tooth, while simultaneously giving your body the nutrition it needs to fend off cravings. Here are 2 delicious meals that I've been using lately... and they're VERY simple!
Peach-blueberry dairy mix
1 fresh sliced ripe peach
handful of blueberries
1/2 cup vanilla yogurt
1/2 cup cottage cheese
handful of raw almonds
Just mix it all together in a bowl, and you've got a quick and delicious lunch, or mid-morning or mid-afternoon healthy meal. Simple, quick, and tasty... no excuses for eating junk when you can eat something this good and healthy.
Peach-Blueberry Quinoa breakfast
1 fresh sliced ripe peach
handful of blueberries
1/3 cup dry quinoa (cook like oatmeal as per box)
1/2 teaspoon vanilla extract
1/4 cup ricotta cheese or cottage cheese (or add a half scoop of protein powder)
stevia powder to sweeten (one of the best tasting stevia brands I've found)
sprinkle of cinnamon to taste
handful of raw pecans
In case you've never heard of it, Quinoa is a high-protein, low-glycemic, gluten-free ancient South American grain (technically it's a fruit, although tastes like grain). It's a great substitute for oatmeal if you're tired of oatmeal or other hot breakfasts. It's starting to become available in normal grocery stores, but is readily available in any health food stores.
Just cook up the quinoa as you would oatmeal for a couple minutes, then add the fruit and other ingredients. This is a damn tasty breakfast! Plus, it doesn't get healthier than this if you want to have a "superbody" instead of an average body.
In case you didn't know, there are 84 additional Lean-Body meal ideas found inside my Truth about Six Pack Abs program.
A Recent Reader Review:
"Mike,
I attached a couple photos to show you how far I've come since starting your program.....it was quite shocking to see what I looked like just last year!! I had forgotten how overweight I was, and looking at these before and after pics again almost made me cry...but tears of joy this time, as I'm so thankful for how much progress I've made.
Not only do I feel so healthy and vibrant, but I feel that I look younger now too! Its wonderful! I went from a size 14 to a 5. Weight wise I was around 190 lbs when I started and now I am 120 lbs. I'm so passionate about your book and style of nutrition...it's absolutely amazing...I don't crave unhealthy stuff anymore...I have eliminated an insane sweet tooth.
I happened upon your book about 9 months ago. Once I downloaded and printed your ebook, I read it once, and then again. There is so much information in there that expands beyond just working out and abs. The nutritional information was fascinating, and I believe that was what helped me get to where I am today. The workouts are also so challenging, and talk about breaking a sweat! I love it.
I have SO MANY people ask me what diet I was doing to lose all that weight. They just don't understand that I'm not on a diet... It's been a total lifestyle change. I would recommend your book to anyone! I feel exceptional, and I am in the best shape of my life!
I hope that my testimonial will help you out, as well as other people that have struggled to get in shape. Thank you so much!!"
Stephanie Hurst
Tulia, Texas
--------------------------------------------------------------------------------
Check out Stephanie's awesome pictures of how she transformed her body.
I can't even tell you how happy I was for her when she sent me these pictures and her story, and to see how she has totally transformed her entire life... not only does she look great now (and younger!), but she also feels so much more energetic and confident now... and is simply loving life in her new body.
My hat is off to her for her hard work and adopting a healthy lifestyle. It just shows that anybody can transform their body if they actually apply the information in my program and adopt a truly healthy lifestyle for good (and stop looking for quick fixes that don't exist!).
Be like Stephanie... Don't be lazy... be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
PS - if you liked todays summer recipes, feel free to fwd this email on to any of your friends, family, or co-workers that would enjoy it.
TruthAboutAbs.com
Why your grocery list is making you fat
Hey there, it's Mike Geary from http://TruthAboutAbs.com
I was at the grocery store today picking up some ingredients for a
black bean & brown rice with seasoned venison strips dish I was planning to
make, when an interesting thing happened...
I had gone straight to the grocery store after training a couple
clients at the gym. Well, as I was grabbing some frozen veggies, a friendly
lady (who must have seen that I was a fitness coach from my shirt),
asked me my advice on a couple frozen prepared box meals she was picking
out (by the way, those prepared frozen meals are usually highly processed
crap loaded with sodium and other chemicals).
Now I will say that this woman was VERY overweight, and she mentioned
that she has "tried everything" to get rid of all of the excess body fat
and always failed.
Keep in mind I hear about 50 people a day tell me they've "tried
everything" to get in shape. The problem that they don't realize is that
they're trying all of the wrong things...they're trying all of the gimmicks
and fads that are out there instead of just adopting a TRUE healthy
active lifestyle.
Back to the woman in the store...
So we started chatting about her struggles with getting in shape, and I
began scanning her grocery cart. If I can remember, these were some of
the contents she thought were healthy:
*Slim fast shakes (far from healthy...they're actually loaded with high
fructose corn syrup, hydrogenated oils, and a bunch of other
chemicals)
*Fat Free Rice Cakes (ok...despite so many people believing these
pieces of crap are healthy...they really are nothing but pure refined starch
with zero fiber, which basically breaks down immediately into sugar in
your body, spiking insulin and promoting fat storage...doesn't sound
so good anymore, huh)
*Protein bars "Scientifically Slim Body Engineered" or some BS
statement like that (I took a gander at the ingredient list of these so called
"healthy" protein bars and sure enough... hydrogenated oils, high
fructose corn syrup, and enough sugar alcohols to give you diarrhea for a
week!)
*Canned fruit in syrup (I guess she could do worse here...but still,
why not just eat fresh whole fruit which still contains the skins, fiber,
active enzymes, etc, instead of resorting to processed, canned fruit
that's been cooked and loaded with syrup)
*Reduced Sugar Dessert Cakes (ok, so these are loaded with artificial
sweeteners, sugar alcohols, preservatives, and a chemical ingredient
list about 15 lines long)
Do you see what's going on here? This is the same scenario that I see
all the time.
Most people are fooled by what the FRONT OF THE BOX says, leading them
to believe what they are buying is healthy. On all of these items, the
FRONT of the packages had all kinds of great sounding things like "fat
free", "reduced sugar", "high protein", "low cholesterol", "low carb",
etc.
However, the TRUTH is on the BACK OF THE BOX! Ah yes, the ingredient
list and nutrition info is where the real truth is. However, I've
realized that most of the general public doesn't know how to fully understand
the ingredient list and nutrition info, so they rely on the advertising
claims on the front of the package to guide them.
BIG MISTAKE!
If you notice, this woman thought she was doing great with her grocery
shopping and buying all kinds of healthy stuff for her and her family.
In reality, EVERYTHING she was buying was highly processed and full of
chemicals and industrially refined ingredients. No wonder "nothing has
worked" for her to get in shape and lose the body fat... she actually
hasn't been doing anything right. She's been mislead by all of the
confusing marketing and labeling and conflicting nutrition info in the mass
media.
If you want to discover the TRUTH about what it really takes to eat a
truly healthy diet that maximizes your metabolism, brings your hormonal
balance back to normal, reduces cravings, and strips off body fat
faster than you'd believe is possible... it's all found in my Truth about
Six Pack Abs program at http://TruthAboutAbs.com
Here's what some of my readers from all over the globe are saying about
their experiences with this program:
http://truthaboutabs.com/testimonials.html
Have fun and choose wisely on your next grocery store trip!
Feel free to pass this email on to any friends, family, or coworkers
you think might enjoy this discussion.
Stay lean,
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
I was at the grocery store today picking up some ingredients for a
black bean & brown rice with seasoned venison strips dish I was planning to
make, when an interesting thing happened...
I had gone straight to the grocery store after training a couple
clients at the gym. Well, as I was grabbing some frozen veggies, a friendly
lady (who must have seen that I was a fitness coach from my shirt),
asked me my advice on a couple frozen prepared box meals she was picking
out (by the way, those prepared frozen meals are usually highly processed
crap loaded with sodium and other chemicals).
Now I will say that this woman was VERY overweight, and she mentioned
that she has "tried everything" to get rid of all of the excess body fat
and always failed.
Keep in mind I hear about 50 people a day tell me they've "tried
everything" to get in shape. The problem that they don't realize is that
they're trying all of the wrong things...they're trying all of the gimmicks
and fads that are out there instead of just adopting a TRUE healthy
active lifestyle.
Back to the woman in the store...
So we started chatting about her struggles with getting in shape, and I
began scanning her grocery cart. If I can remember, these were some of
the contents she thought were healthy:
*Slim fast shakes (far from healthy...they're actually loaded with high
fructose corn syrup, hydrogenated oils, and a bunch of other
chemicals)
*Fat Free Rice Cakes (ok...despite so many people believing these
pieces of crap are healthy...they really are nothing but pure refined starch
with zero fiber, which basically breaks down immediately into sugar in
your body, spiking insulin and promoting fat storage...doesn't sound
so good anymore, huh)
*Protein bars "Scientifically Slim Body Engineered" or some BS
statement like that (I took a gander at the ingredient list of these so called
"healthy" protein bars and sure enough... hydrogenated oils, high
fructose corn syrup, and enough sugar alcohols to give you diarrhea for a
week!)
*Canned fruit in syrup (I guess she could do worse here...but still,
why not just eat fresh whole fruit which still contains the skins, fiber,
active enzymes, etc, instead of resorting to processed, canned fruit
that's been cooked and loaded with syrup)
*Reduced Sugar Dessert Cakes (ok, so these are loaded with artificial
sweeteners, sugar alcohols, preservatives, and a chemical ingredient
list about 15 lines long)
Do you see what's going on here? This is the same scenario that I see
all the time.
Most people are fooled by what the FRONT OF THE BOX says, leading them
to believe what they are buying is healthy. On all of these items, the
FRONT of the packages had all kinds of great sounding things like "fat
free", "reduced sugar", "high protein", "low cholesterol", "low carb",
etc.
However, the TRUTH is on the BACK OF THE BOX! Ah yes, the ingredient
list and nutrition info is where the real truth is. However, I've
realized that most of the general public doesn't know how to fully understand
the ingredient list and nutrition info, so they rely on the advertising
claims on the front of the package to guide them.
BIG MISTAKE!
If you notice, this woman thought she was doing great with her grocery
shopping and buying all kinds of healthy stuff for her and her family.
In reality, EVERYTHING she was buying was highly processed and full of
chemicals and industrially refined ingredients. No wonder "nothing has
worked" for her to get in shape and lose the body fat... she actually
hasn't been doing anything right. She's been mislead by all of the
confusing marketing and labeling and conflicting nutrition info in the mass
media.
If you want to discover the TRUTH about what it really takes to eat a
truly healthy diet that maximizes your metabolism, brings your hormonal
balance back to normal, reduces cravings, and strips off body fat
faster than you'd believe is possible... it's all found in my Truth about
Six Pack Abs program at http://TruthAboutAbs.com
Here's what some of my readers from all over the globe are saying about
their experiences with this program:
http://truthaboutabs.com/testimonials.html
Have fun and choose wisely on your next grocery store trip!
Feel free to pass this email on to any friends, family, or coworkers
you think might enjoy this discussion.
Stay lean,
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Beware of these supplements and fat loss pills
Hey there. It's Mike Geary here and I wanted to talk in today's Lean-Body Secrets Ezine a little more about supplements and fat-loss pills.
The fact is, I still get questions almost daily from people that are still being suckered into throwing away loads of money on worthless pills and powders due to the clever marketing behind the supplement and fat loss pill industry.
The questions come in all the time, such as:
"Mike, what types of supplements should I be taking to help me lose body fat quicker?", or
"Mike, I heard about this new wt loss pill called ______ that claims I can lo.se more than 30 lbs in a month. Do y ou think I should try it?", or how about this one...
"Mike, my friend just told me about this new Mega-Mass-Gainer-8000-Nitric-Cell-Volumizer that's supposed to make me put on 20 lbs of muscle in just 3 weeks. They said to get it quickly because the feds are planning to make it illegal in a few weeks"
It absolutely blows my mind every day that so many people are willing to shell out hundreds of dollars for all of these completely bogus supplements and pills, but they aren't willing to invest a few bucks on a sure-fire guide to fat loss success, like my Truth about Six Pack Abs program, which shows them exactly how to s.ave thousands throughout their lives by never having to buy supplements again, and discovering the training strategies and nutrition secrets that actually get REAL fat loss results for LIFE!
Seriously, the only thing you could call a "supplement" that I've bought during the last 5 years is whey protein for mixing into my post-workout smoothies. That's it! That's about the only thing I'd even recommend including regularly. And to be honest, there are natural alternatives so you could even do fine without that as well.
As for all of the new miracle pills and powders that everyone asks me about....again, PLEASE don't waste your money on this stuff. This is exactly how the pharmaceutical and supplement industry makes billions off of people looking for a quick fix.
They take the quick fix pill or diet, might los.e a few lbs, and they subsequently lower their metabolism by losing lean muscle. Then they gain back all of the weight plus more, in the long run.
So then when the next magic pill comes out, they buy that, make the pharmaceutical and supplement companies even richer, lose a little bit of we.ight again, wreck their metabolism again, eventually gain back even more than before, and go back to searching for another fad diet or magic pill.
This is an endless cycle that constantly goes on, and all that happens is these companies that promote this CRAP get richer, while the frustrated dieters get fatter. I'm serious...look at the stats...over the last 20 years, diet pills and supplements have exploded in popularity, while the population has simultaneously gotten fatter and fatter. Obviously, the pills and supplements have not solved the problem, and if anything, have only made things worse.
So what does work?
The ONLY way to lose body fat permanently and get to a nice lean body composition and maintain it for LIFE, comes from these basic principles:
Make your health a priority. With everything you eat, drink, and do, think about whether it's helping or hurting your health, and only do the things that help.
Eat a clean healthy diet made up of natural unprocessed foods regularly, and make this a habit. Avoid even allowing yourself to buy junk or processed foods at all. There's still a TON of delicious natural foods that can satisfy your cravings and give you great nutrition at the same time.
Make regular exercise a daily part of your life. Every single day doesn't have to include an intense workout, but try to at least workout intensely 3-4 days/week, and then at least get out and walk or ride a bike or something that involves movement almost every day.
Try to keep from getting stressed, and get enough sleep every night. No matter how tough everyone thinks they are and that they only need 4-5 hrs of sleep per night, the studies consistently show that 7-8 hours a night is best. If you're not getting that, you're creating a metabolic environment in the body that wants to store more bodyfat.
And last, make sure you have the positive mental attitude where you know that you can actually achieve the body that you want. Believe me, I've worked with hundreds of people of all shapes and sizes, and I can attest that anybody can do it, but most people sabotage themselves with negative thoughts that they'll never be able to lose fat and their genetics has destined them to be overweight. That's a bunch of crap! You may not be able to look like a fitness model, but anybody can get down to at least a reasonably lean physique if they do the right things consistently and have the right mindset.
This mental aspect is more important than people realize, and I'll get into this more in future Ezine issues.
My last thought is that I want you to think back to how many times over the years you had the idea that you wanted to get back into shape, and maybe even started exercising and eating right for a little while, but eventually went right back to the same old negative habits. Think about why you abandoned your good intentions and gave up, and then figure out why you're NOT going to give up this time!
I hope this email has helped you realize that supplements, miracle pills, and diet fads will NEVER work in the long run. You may lose some fat for a few weeks or months, but in the long run, these are all a waste of money, unless you adopt the right lifestyle to maintain a lean body for LIFE.
If you haven't picked up a copy of my Truth about Six Pack Abs book yet, do yourself a favor, and use the money you would have wasted on your next bottle of pills or powder, and discover the REAL program that will get you lean, strong, and healthy for the rest of your life, not just the next 2 weeks!
I'll be back in touch soon with more Lean-Body Secrets. I also have a couple great lean-body recipes coming up over the next few weeks that I think you'll enjoy, so hang on.
Sincerely,
Mike Geary
Certified Nutrition Specialist
The fact is, I still get questions almost daily from people that are still being suckered into throwing away loads of money on worthless pills and powders due to the clever marketing behind the supplement and fat loss pill industry.
The questions come in all the time, such as:
"Mike, what types of supplements should I be taking to help me lose body fat quicker?", or
"Mike, I heard about this new wt loss pill called ______ that claims I can lo.se more than 30 lbs in a month. Do y ou think I should try it?", or how about this one...
"Mike, my friend just told me about this new Mega-Mass-Gainer-8000-Nitric-Cell-Volumizer that's supposed to make me put on 20 lbs of muscle in just 3 weeks. They said to get it quickly because the feds are planning to make it illegal in a few weeks"
It absolutely blows my mind every day that so many people are willing to shell out hundreds of dollars for all of these completely bogus supplements and pills, but they aren't willing to invest a few bucks on a sure-fire guide to fat loss success, like my Truth about Six Pack Abs program, which shows them exactly how to s.ave thousands throughout their lives by never having to buy supplements again, and discovering the training strategies and nutrition secrets that actually get REAL fat loss results for LIFE!
Seriously, the only thing you could call a "supplement" that I've bought during the last 5 years is whey protein for mixing into my post-workout smoothies. That's it! That's about the only thing I'd even recommend including regularly. And to be honest, there are natural alternatives so you could even do fine without that as well.
As for all of the new miracle pills and powders that everyone asks me about....again, PLEASE don't waste your money on this stuff. This is exactly how the pharmaceutical and supplement industry makes billions off of people looking for a quick fix.
They take the quick fix pill or diet, might los.e a few lbs, and they subsequently lower their metabolism by losing lean muscle. Then they gain back all of the weight plus more, in the long run.
So then when the next magic pill comes out, they buy that, make the pharmaceutical and supplement companies even richer, lose a little bit of we.ight again, wreck their metabolism again, eventually gain back even more than before, and go back to searching for another fad diet or magic pill.
This is an endless cycle that constantly goes on, and all that happens is these companies that promote this CRAP get richer, while the frustrated dieters get fatter. I'm serious...look at the stats...over the last 20 years, diet pills and supplements have exploded in popularity, while the population has simultaneously gotten fatter and fatter. Obviously, the pills and supplements have not solved the problem, and if anything, have only made things worse.
So what does work?
The ONLY way to lose body fat permanently and get to a nice lean body composition and maintain it for LIFE, comes from these basic principles:
Make your health a priority. With everything you eat, drink, and do, think about whether it's helping or hurting your health, and only do the things that help.
Eat a clean healthy diet made up of natural unprocessed foods regularly, and make this a habit. Avoid even allowing yourself to buy junk or processed foods at all. There's still a TON of delicious natural foods that can satisfy your cravings and give you great nutrition at the same time.
Make regular exercise a daily part of your life. Every single day doesn't have to include an intense workout, but try to at least workout intensely 3-4 days/week, and then at least get out and walk or ride a bike or something that involves movement almost every day.
Try to keep from getting stressed, and get enough sleep every night. No matter how tough everyone thinks they are and that they only need 4-5 hrs of sleep per night, the studies consistently show that 7-8 hours a night is best. If you're not getting that, you're creating a metabolic environment in the body that wants to store more bodyfat.
And last, make sure you have the positive mental attitude where you know that you can actually achieve the body that you want. Believe me, I've worked with hundreds of people of all shapes and sizes, and I can attest that anybody can do it, but most people sabotage themselves with negative thoughts that they'll never be able to lose fat and their genetics has destined them to be overweight. That's a bunch of crap! You may not be able to look like a fitness model, but anybody can get down to at least a reasonably lean physique if they do the right things consistently and have the right mindset.
This mental aspect is more important than people realize, and I'll get into this more in future Ezine issues.
My last thought is that I want you to think back to how many times over the years you had the idea that you wanted to get back into shape, and maybe even started exercising and eating right for a little while, but eventually went right back to the same old negative habits. Think about why you abandoned your good intentions and gave up, and then figure out why you're NOT going to give up this time!
I hope this email has helped you realize that supplements, miracle pills, and diet fads will NEVER work in the long run. You may lose some fat for a few weeks or months, but in the long run, these are all a waste of money, unless you adopt the right lifestyle to maintain a lean body for LIFE.
If you haven't picked up a copy of my Truth about Six Pack Abs book yet, do yourself a favor, and use the money you would have wasted on your next bottle of pills or powder, and discover the REAL program that will get you lean, strong, and healthy for the rest of your life, not just the next 2 weeks!
I'll be back in touch soon with more Lean-Body Secrets. I also have a couple great lean-body recipes coming up over the next few weeks that I think you'll enjoy, so hang on.
Sincerely,
Mike Geary
Certified Nutrition Specialist
6 key tips to 6-pack abs
I'll make this quick today as I'm sure you're as busy as I am. I just
have an article I thought you'd enjoy which includes workout tips,
nutrition tips, and lifestyle factors that all affect your chances of ever
getting a flat stomach & six-pack abs.
Enjoy...
http://www.truthaboutabs.com/fat-loss-for-visible-abs.html
I'll be back soon with more Lean-Body meal ideas and training tips. Til
then,
Don't be lazy... be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
PS - if you liked todays article, feel free to fwd this email on to any
of your friends, family, or co-workers that would enjoy it.
have an article I thought you'd enjoy which includes workout tips,
nutrition tips, and lifestyle factors that all affect your chances of ever
getting a flat stomach & six-pack abs.
Enjoy...
http://www.truthaboutabs.com/fat-loss-for-visible-abs.html
I'll be back soon with more Lean-Body meal ideas and training tips. Til
then,
Don't be lazy... be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
PS - if you liked todays article, feel free to fwd this email on to any
of your friends, family, or co-workers that would enjoy it.
Why excess abdominal fat is more deadly than you think
Hi, it's Mike from http://TruthAboutAbs.com with another Lean-Body
Secrets Ezine.
Did you know that the vast majority of people in this day and age have
excess abdominal fat? The first thing that most people think of is that
their extra abdominal fat is simply ugly, is covering up their abs
from being visible, and makes them self conscious about showing off their
body.
However, what most people don't realize is that excess abdominal fat in
particular, is not only ugly, but is also a dangerous risk factor to
your health. Scientific research has clearly determined that although it
is unhealthy in general to have excess body fat throughout your body,
it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The
first type that covers up your abs from being visible is called
subcutaneous fat and lies directly beneath the skin and on top of the abdominal
muscles.
The second type of fat that you have in your abdominal area is called
visceral fat, and that lies deeper in the abdomen beneath your muscle
and surrounding your organs. Visceral fat also plays a role in giving
certain men that "beer belly" appearance where their abdomen protrudes
excessively but at the same time, also feels sort of hard if you push on
it.
Both subcutaneous fat and visceral fat in the abdominal area are
serious health risk factors, but science has shown that having excessive
visceral fat is even more dangerous than subcutaneous fat. Both of them
greatly increase your risk of developing heart disease, diabetes, high
blood pressure, stroke, sleep apnea, various forms of cancer, and other
degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it
apparently releases more inflammatory molecules into your body on a
consistent basis.
If you care about the quality of your life and your loved ones,
reducing your abdominal fat should be one of your TOP priorities! There's just
no way around it. Besides, a side effect of finally getting rid of all
of that excessive ugly abdominal fat is that your stomach will flatten
out, and if you lose enough stomach fat, you will be able to visibly
see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat? The first thing you must
understand is that there is absolutely NO quick fix solution. There are no
pills or supplements of any sort that will help you lose your abdominal
fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts
will help get rid of abdominal fat either. You can't spot reduce your
stomach fat by using any of these worthless contraptions. It simply
doesn't work that way.
The only solution to consistently lose your abdominal fat and keep it
off for good is to combine a sound strategic nutritious diet full of
unprocessed natural foods with a properly designed exercise program that
stimulates the necessary hormonal and metabolic response within your
body. Both your food intake as well as your training program are important
if you are to get this right.
I've actually even seen a particular study that divided thousands of
participants into a diet-only group and an exercise/diet group. While
both groups in this study made good progress, the diet-only group lost
significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise
program will not necessarily do the trick. The majority of people that
attempt getting into a good exercise routine are NOT working out effectively
enough to really stimulate the loss of stubborn abdominal fat. I see
this everyday at the gym.
Most people will do your typical boring cardio routines, throw in a
little outdated body-part style weight training, and pump away with some
crunches and side bends, and think that they are doing something useful
for reducing their abdominal fat. Then they become frustrated after
weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this
topic, analyzing the science, and applying it "in the trenches" with
myself as well as thousands of my clients from all over the world to see
what works to really stimulate abdominal fat loss.
The entire solution... all of the nutritional strategies, as well and
training sequences, exercise combinations, and more have all been
compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal
exercises (that is only a very small portion of it). The main point of this
program is showing you the absolute most effective strategies for
losing your stubborn abdominal fat, so you can get rid of that dangerous
health risk, as well as get a flatter more defined midsection.
If you follow the guidelines, you WILL lose your belly fat that has
been plaguing you for years. This is not guesswork... it is a proven
system that works time and time again for all of my clients on every corner
of the globe that actually apply the information I teach. If you apply
it, the results will come. It's really that simple.
The only reason most people fail in their fitness goals is that they
have good intentions at first to adopt a new lifestyle, yet after a few
weeks or months, they abandon their good intentions and slip right back
into their old bad habits that gave them the excess body fat in the
first place.
I want to help you succeed in finally getting rid of that extra
abdominal fat that is not only UGLY, but also DANGEROUS. A lot of people have
emailed me with questions about whether they need any special
equipment, if they're too old or too young for this program, etc. I've made a
page that should answer all of your questions...
http://www.truthaboutabs.com/abdominal-fat-loss-program-questions.html
Also, I think you'll want to see some of the reader reviews from people
that are using the system and getting killer results...
http://www.truthaboutabs.com/testimonials.html
Don't waste another day allowing that nasty abdominal fat to kill your
confidence as well as contribute to your risk for MAJOR diseases.
Get the solution to rid yourself for life of this problem at...
http://www.TruthAboutAbs.com/
Train hard, eat right, and enjoy life!
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - TruthAboutAbs.com & http://BusyManFitness.com
PS - please feel free to forward this email on to any friends, family,
or colleagues that you think would enjoy today's topic.
Other recommended resources:
http://BeyondCardioWorkouts.com
http://SexyButtExercises.com
TruthAboutAbs.com
1104 woodhollow dr
marlton
nj 08053
United States
Secrets Ezine.
Did you know that the vast majority of people in this day and age have
excess abdominal fat? The first thing that most people think of is that
their extra abdominal fat is simply ugly, is covering up their abs
from being visible, and makes them self conscious about showing off their
body.
However, what most people don't realize is that excess abdominal fat in
particular, is not only ugly, but is also a dangerous risk factor to
your health. Scientific research has clearly determined that although it
is unhealthy in general to have excess body fat throughout your body,
it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The
first type that covers up your abs from being visible is called
subcutaneous fat and lies directly beneath the skin and on top of the abdominal
muscles.
The second type of fat that you have in your abdominal area is called
visceral fat, and that lies deeper in the abdomen beneath your muscle
and surrounding your organs. Visceral fat also plays a role in giving
certain men that "beer belly" appearance where their abdomen protrudes
excessively but at the same time, also feels sort of hard if you push on
it.
Both subcutaneous fat and visceral fat in the abdominal area are
serious health risk factors, but science has shown that having excessive
visceral fat is even more dangerous than subcutaneous fat. Both of them
greatly increase your risk of developing heart disease, diabetes, high
blood pressure, stroke, sleep apnea, various forms of cancer, and other
degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it
apparently releases more inflammatory molecules into your body on a
consistent basis.
If you care about the quality of your life and your loved ones,
reducing your abdominal fat should be one of your TOP priorities! There's just
no way around it. Besides, a side effect of finally getting rid of all
of that excessive ugly abdominal fat is that your stomach will flatten
out, and if you lose enough stomach fat, you will be able to visibly
see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat? The first thing you must
understand is that there is absolutely NO quick fix solution. There are no
pills or supplements of any sort that will help you lose your abdominal
fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts
will help get rid of abdominal fat either. You can't spot reduce your
stomach fat by using any of these worthless contraptions. It simply
doesn't work that way.
The only solution to consistently lose your abdominal fat and keep it
off for good is to combine a sound strategic nutritious diet full of
unprocessed natural foods with a properly designed exercise program that
stimulates the necessary hormonal and metabolic response within your
body. Both your food intake as well as your training program are important
if you are to get this right.
I've actually even seen a particular study that divided thousands of
participants into a diet-only group and an exercise/diet group. While
both groups in this study made good progress, the diet-only group lost
significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise
program will not necessarily do the trick. The majority of people that
attempt getting into a good exercise routine are NOT working out effectively
enough to really stimulate the loss of stubborn abdominal fat. I see
this everyday at the gym.
Most people will do your typical boring cardio routines, throw in a
little outdated body-part style weight training, and pump away with some
crunches and side bends, and think that they are doing something useful
for reducing their abdominal fat. Then they become frustrated after
weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this
topic, analyzing the science, and applying it "in the trenches" with
myself as well as thousands of my clients from all over the world to see
what works to really stimulate abdominal fat loss.
The entire solution... all of the nutritional strategies, as well and
training sequences, exercise combinations, and more have all been
compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal
exercises (that is only a very small portion of it). The main point of this
program is showing you the absolute most effective strategies for
losing your stubborn abdominal fat, so you can get rid of that dangerous
health risk, as well as get a flatter more defined midsection.
If you follow the guidelines, you WILL lose your belly fat that has
been plaguing you for years. This is not guesswork... it is a proven
system that works time and time again for all of my clients on every corner
of the globe that actually apply the information I teach. If you apply
it, the results will come. It's really that simple.
The only reason most people fail in their fitness goals is that they
have good intentions at first to adopt a new lifestyle, yet after a few
weeks or months, they abandon their good intentions and slip right back
into their old bad habits that gave them the excess body fat in the
first place.
I want to help you succeed in finally getting rid of that extra
abdominal fat that is not only UGLY, but also DANGEROUS. A lot of people have
emailed me with questions about whether they need any special
equipment, if they're too old or too young for this program, etc. I've made a
page that should answer all of your questions...
http://www.truthaboutabs.com/abdominal-fat-loss-program-questions.html
Also, I think you'll want to see some of the reader reviews from people
that are using the system and getting killer results...
http://www.truthaboutabs.com/testimonials.html
Don't waste another day allowing that nasty abdominal fat to kill your
confidence as well as contribute to your risk for MAJOR diseases.
Get the solution to rid yourself for life of this problem at...
http://www.TruthAboutAbs.com/
Train hard, eat right, and enjoy life!
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - TruthAboutAbs.com & http://BusyManFitness.com
PS - please feel free to forward this email on to any friends, family,
or colleagues that you think would enjoy today's topic.
Other recommended resources:
http://BeyondCardioWorkouts.com
http://SexyButtExercises.com
TruthAboutAbs.com
1104 woodhollow dr
marlton
nj 08053
United States
Does this common substance make you fat?
Hey there, it's Mike again from TruthAboutAbs.com & BusyManFitness.com with your latest Lean-Body Secrets Ezine.
I wanted to talk about artificial sweeteners today because I've noticed that there's a lot of confusion and misconceptions revolving around these non-caloric sweeteners. Artificial sweeteners and the huge list of products sweetened with them are marketed to you relentlessly as "healthy foods" or "healthier" than sugar or corn syrup sweetened products. But are they really?
Just to clarify, some of the most popular artificial sweeteners on the market today are:
Splenda (sucralose)
Aspartame
Saccharine
Acesulfame Potassium (aka - acesulfame K)
These artificial sweeteners are used in abundance in almost every "diet" drink, "lite" yogurts, puddings, and ice creams, most "low-carb" products, and almost all "reduced-sugar" products. Heck, even most protein powders are loaded with artificial sweeteners too (just look on the ingredients and you'll usually see one or more of them).
Splenda is probably one of the worst offenders of claiming to be "healthy" as they say that it's made from real sugar. Don't be fooled! It's still an artificial substance. What they don't tell you is that Splenda is actually a chemically modified substance where chlorine is added to the chemical structure, making it more similar to a chlorinated pesticide than something we should be eating or drinking.
The truth is that artificial sweeteners are not even close to being healthy, and as you'll discover in a minute, can easily be just as bad for you, if not worse, than sugar or corn syrup. Most people think that they are doing something good for themselves by choosing the "diet" drinks or "lite" yogurts compared to the sugar-laden versions, but the problem is that you're exposing yourself to a whole new set of problems with the artificially sweetened drinks and foods.
I know you're probably frustrated by all of the contradicting messages you hear each day about which foods are good for you and which are bad. I'm sure just today you probably saw some clever ad or commercial somewhere screaming health benefits for a food product that is loaded with artificial sweeteners. Don't worry. Just stick with me and I'll get past the marketing hype for you and decipher the truth. I'll also give you some ideas for great alternatives to artificial sweeteners as well as alternatives to sugar or corn syrup sweeteners.
The fact is, artificial sweeteners vs. sugar or corn syrup is really just a battle between two evils. Which evil is worse?
I'm sure you already know the problems with sugar or high fructose corn syrup sweetened products. The excess empty calories, blood sugar spike, and resulting insulin surge this creates in your body not only promotes fat gain, but also stimulates your appetite further, making things even worse.
On the other hand, artificial sweeteners save you calories, but there's growing evidence that they can increase your appetite for sweets and other carbohydrates causing you to eat more later in the day anyway. Therefore, you don't really save any calories at all. Also, studies have shown that artificial sweeteners can stimulate high insulin levels in your body too, which again can promote fat storage.
All of the 4 artificial sweeteners listed above are nasty chemicals that the human body is simply not meant to ingest. However, most of us are ingesting a whole lot of these chemicals on a daily basis. Aside from the problems I touched on so far, other health issues that have been related to artificial sweeteners in scientific studies as well as observations are:
some have been linked to potential cancer risks
negative effects on the liver, kidneys, and other organs
stimulating cravings
gastrointestinal problems
developmental problems in children and fetuses
headaches
and too many more issues to list
Now some of the above potential health problems are definitely not proven as fact in studies. However, some of them have been shown in animal studies given high doses. Regardless of the fact that any real health problems for actual human use are not proven yet, I don't know about you, but I'd rather protect myself and steer clear of these possibly dangerous artificial chemicals.
Of course, despite all of the health issues potentially associated with artificial sweeteners, the companies that sell the products will continue to claim that they are fully safe and they have studies that prove that they are safe. The bottom line is that the body was not designed to deal with foreign substances like artificial sweeteners. Take my word on that one.
So what are your options for alternatives? Well, your best alternatives for sugar or corn syrup are either raw honey, organic maple syrup, or even a little-known high antioxidant syrup called sorghum syrup (common in the southern US). Even though these alternatives still have the same amount of calories as sugar or corn syrup... honey, organic maple syrup, and sorghum syrup actually provide some nutrients and antioxidants, so it's not just empty calories. Empty calories stimulate your appetite more because your body is lacking nutrients.
Now you're probably thinking that you'd like to still save on calories but avoid the nasty artificial sweeteners. Good news... You can!
You've probably seen me reference this natural sweetener in a lot of my recipes. It's called Stevia. I've been using it for years as an alternative sweetener when you still want to save a little on calories and sugar.
Stevia is not artificial like the other chemical sweeteners I mentioned above. Stevia is a natural non-caloric herb. It is a South American herb and when dried into a powder, has a sweetness about 200-300 times stronger than sugar. Something interesting that I heard recently was that artificial sweeteners are banned in Japan, and therefore Stevia is a very popular alternative over there.
One problem I've noticed with using Stevia is that the pure powder is a very powerful sweetener, so you can easily use too much. However, I've found some good Stevia products that use a bulking agent added so that you can measure out the stevia powder in direct comparison to measuring sugar.
I've yet to see any negative reports or health concerns regarding stevia and only positive potential health benefits. I definitely give Stevia my seal of approval. Do yourself a favor (and your family), and if you are currently an artificial sweetener junkie, please consider switching to stevia.
One of the best products I've found over the years is made by a company called Steviva. They have an excellent stevia product blended with another natural sweetener called erythritol. I suggest giving it a try! Just look for the "Steviva Blend". You can use it in your coffee or tea, to sweeten up plain yogurt, added to smoothies for extra sweetness, on cereals or oatmeal, in baking, or where ever else you might need a sweetener but want to reduce the sugar content.
If you want to grab some, here's the link:
http://www.steviva.com/cgi-bin/cp-app.pl?rrc=N&pg=store&affl=m231g
Well, that's it for today. I hope you enjoyed this important discussion. Feel free to forward this email to anybody you know that might be overdoing the artificial sweeteners.
If you received this email as a fwd and would like to sign up to receive these freee Lean-Body Secrets Ezine issues, go to http://www.truthaboutabs.com/FREENewsletter.html
Stay lean,
Mike Geary
Fitness/Lifestyle Coach
Certified Personal Trainer (CPT)
Certified Nutrition Specialist
Founder - http://truthaboutabs.com/ & http://busymanfitness.com/
I wanted to talk about artificial sweeteners today because I've noticed that there's a lot of confusion and misconceptions revolving around these non-caloric sweeteners. Artificial sweeteners and the huge list of products sweetened with them are marketed to you relentlessly as "healthy foods" or "healthier" than sugar or corn syrup sweetened products. But are they really?
Just to clarify, some of the most popular artificial sweeteners on the market today are:
Splenda (sucralose)
Aspartame
Saccharine
Acesulfame Potassium (aka - acesulfame K)
These artificial sweeteners are used in abundance in almost every "diet" drink, "lite" yogurts, puddings, and ice creams, most "low-carb" products, and almost all "reduced-sugar" products. Heck, even most protein powders are loaded with artificial sweeteners too (just look on the ingredients and you'll usually see one or more of them).
Splenda is probably one of the worst offenders of claiming to be "healthy" as they say that it's made from real sugar. Don't be fooled! It's still an artificial substance. What they don't tell you is that Splenda is actually a chemically modified substance where chlorine is added to the chemical structure, making it more similar to a chlorinated pesticide than something we should be eating or drinking.
The truth is that artificial sweeteners are not even close to being healthy, and as you'll discover in a minute, can easily be just as bad for you, if not worse, than sugar or corn syrup. Most people think that they are doing something good for themselves by choosing the "diet" drinks or "lite" yogurts compared to the sugar-laden versions, but the problem is that you're exposing yourself to a whole new set of problems with the artificially sweetened drinks and foods.
I know you're probably frustrated by all of the contradicting messages you hear each day about which foods are good for you and which are bad. I'm sure just today you probably saw some clever ad or commercial somewhere screaming health benefits for a food product that is loaded with artificial sweeteners. Don't worry. Just stick with me and I'll get past the marketing hype for you and decipher the truth. I'll also give you some ideas for great alternatives to artificial sweeteners as well as alternatives to sugar or corn syrup sweeteners.
The fact is, artificial sweeteners vs. sugar or corn syrup is really just a battle between two evils. Which evil is worse?
I'm sure you already know the problems with sugar or high fructose corn syrup sweetened products. The excess empty calories, blood sugar spike, and resulting insulin surge this creates in your body not only promotes fat gain, but also stimulates your appetite further, making things even worse.
On the other hand, artificial sweeteners save you calories, but there's growing evidence that they can increase your appetite for sweets and other carbohydrates causing you to eat more later in the day anyway. Therefore, you don't really save any calories at all. Also, studies have shown that artificial sweeteners can stimulate high insulin levels in your body too, which again can promote fat storage.
All of the 4 artificial sweeteners listed above are nasty chemicals that the human body is simply not meant to ingest. However, most of us are ingesting a whole lot of these chemicals on a daily basis. Aside from the problems I touched on so far, other health issues that have been related to artificial sweeteners in scientific studies as well as observations are:
some have been linked to potential cancer risks
negative effects on the liver, kidneys, and other organs
stimulating cravings
gastrointestinal problems
developmental problems in children and fetuses
headaches
and too many more issues to list
Now some of the above potential health problems are definitely not proven as fact in studies. However, some of them have been shown in animal studies given high doses. Regardless of the fact that any real health problems for actual human use are not proven yet, I don't know about you, but I'd rather protect myself and steer clear of these possibly dangerous artificial chemicals.
Of course, despite all of the health issues potentially associated with artificial sweeteners, the companies that sell the products will continue to claim that they are fully safe and they have studies that prove that they are safe. The bottom line is that the body was not designed to deal with foreign substances like artificial sweeteners. Take my word on that one.
So what are your options for alternatives? Well, your best alternatives for sugar or corn syrup are either raw honey, organic maple syrup, or even a little-known high antioxidant syrup called sorghum syrup (common in the southern US). Even though these alternatives still have the same amount of calories as sugar or corn syrup... honey, organic maple syrup, and sorghum syrup actually provide some nutrients and antioxidants, so it's not just empty calories. Empty calories stimulate your appetite more because your body is lacking nutrients.
Now you're probably thinking that you'd like to still save on calories but avoid the nasty artificial sweeteners. Good news... You can!
You've probably seen me reference this natural sweetener in a lot of my recipes. It's called Stevia. I've been using it for years as an alternative sweetener when you still want to save a little on calories and sugar.
Stevia is not artificial like the other chemical sweeteners I mentioned above. Stevia is a natural non-caloric herb. It is a South American herb and when dried into a powder, has a sweetness about 200-300 times stronger than sugar. Something interesting that I heard recently was that artificial sweeteners are banned in Japan, and therefore Stevia is a very popular alternative over there.
One problem I've noticed with using Stevia is that the pure powder is a very powerful sweetener, so you can easily use too much. However, I've found some good Stevia products that use a bulking agent added so that you can measure out the stevia powder in direct comparison to measuring sugar.
I've yet to see any negative reports or health concerns regarding stevia and only positive potential health benefits. I definitely give Stevia my seal of approval. Do yourself a favor (and your family), and if you are currently an artificial sweetener junkie, please consider switching to stevia.
One of the best products I've found over the years is made by a company called Steviva. They have an excellent stevia product blended with another natural sweetener called erythritol. I suggest giving it a try! Just look for the "Steviva Blend". You can use it in your coffee or tea, to sweeten up plain yogurt, added to smoothies for extra sweetness, on cereals or oatmeal, in baking, or where ever else you might need a sweetener but want to reduce the sugar content.
If you want to grab some, here's the link:
http://www.steviva.com/cgi-bin/cp-app.pl?rrc=N&pg=store&affl=m231g
Well, that's it for today. I hope you enjoyed this important discussion. Feel free to forward this email to anybody you know that might be overdoing the artificial sweeteners.
If you received this email as a fwd and would like to sign up to receive these freee Lean-Body Secrets Ezine issues, go to http://www.truthaboutabs.com/FREENewsletter.html
Stay lean,
Mike Geary
Fitness/Lifestyle Coach
Certified Personal Trainer (CPT)
Certified Nutrition Specialist
Founder - http://truthaboutabs.com/ & http://busymanfitness.com/
Do you really need cardio?
Welcome back to another edition of Lean Body Fitness Secrets
Ezine.
Today, I have an intriguing discussion about cardio training, which
will hopefully get you thinking differently, and trying new things.
You may know I've been called the anti-cardio guy before, but
this week I'm back posing the question to you... Do you really
need cardio training to get lean and in great shape? By the way,
you'll see in a minute that I'm not really "anti-cardio", just
"anti traditional cardio".
Most fitness buffs, weekend warriors, or anyone trying to get in
shape or lose body fat, consider it a fact that they need
"cardio" exercise to accomplish these goals. They would never
even question it. However, I'm not only questioning it, I'm
going to refute it!
In fact, you may be surprised to know that some of the leanest
and meanest people I know (men and women), NEVER do any type of
normal or traditional cardio. And I've spent over 15 years
working out in various gyms, and hanging out with athletes of
all sorts, so I've seen it all. I will say that there can be a
place for low-moderate level cardio for really overweight or
deconditioned people, but even in those cases, there can be more
effective methods.
Whenever someone comes up to me at the gym and asks me how much
cardio they should do to lose more body fat, my answer is always...
NONE!!! You should see the crazy looks I get...it's priceless!
But the fact is, just like the lean people I mentioned above that
never do cardio, I personally haven't done what most people would
consider "cardio" in years. Heck, I can't even remember the last
time I "jogged" on the treadmill, or glided away on an elliptical,
or pedaled away going nowhere on the stationary bike. Yet despite
my lack of "cardio", I maintain single digit body fat percentages
year round. Don't get me wrong... Just because I say I don't do
"cardio", doesn't mean that I don't work my butt off in the gym.
But what exactly is "cardio"? Most people would consider cardio
to be exactly what I described above... pumping away mindlessly on a
treadmill, riding a stationary bike, or coasting on an elliptical
machine, while watching the TV screen at their state of the art gym.
This is what I call "traditional cardio". Hmmm, no wonder the majority
of people get bored with their workouts and give up after a
couple months without seeing results.
But if you look closer, "cardio" can be considered any type of
exercise or activity that strengthens the cardiovascular system.
I'm not going to get into anything technical like increasing your
VO2 max or anything like that. To keep it simple, if it gets your
heart pumpin, and gets you huffin and puffin... it's cardio. I
don't care if you're holding dumbbells or a barbell and everyone
calls it a weight training exercise...it's still conditioning
your heart.
Let's take a look at a couple examples. Take a barbell (or
dumbbell, or kettlebell) clean & press for example, which
involves lifting a barbell from the floor up to shoulders, then
push pressing overhead. And listen up ladies, because even
though this is usually seen as a manly exercise, it doesn't
matter if you're not lifting 250 lbs; if 45 lbs is challenging
to you, then you will still benefit just as much.
At first glance, most people think of the barbell C&P only as a
weight training exercise or strength exercise. However, I
challenge you to do a hard set of around 10-15 reps on the C&P.
If you used a challenging enough weight, what you'll find is
that your heart rate is probably up to about 80-90% of your
recommended max, and you are huffing and puffing like you just
ran a 100-meter sprint (which by the way, sprinting kicks the
crap out of jogging any day if you want the easiest way to lose
the flab fast).
Try the same thing for a set of 20 reps of one-arm snatches or swings
with each arm with a dumbbell (2 of my specialty exercises in my Truth
about Six Pack Abs manual), and tell me your legs aren't burning, heart
racing, and you're gasping for breath. How about trying 5 minutes
straight of rotating bodyweight squats, lunges, and pushups with very little
rest between. Again, notice your heart pounding, sweat pouring off of
you, and chest heaving for breaths!
Try and tell me you're not conditioning your heart with this
style of training! Conventional thinking says that these are
weight training or strength training exercises. However, they
are fullfilling your cardio needs as well.
Not only do you save time, but you strengthen and condition
almost every muscle in your entire body with these full body
exercises if you do them with enough intensity...something that
can't be said for that boring stationary bike ride or treadmill
jaunt while reading or watching TV. Seriously, if you can read
or watch TV while doing any exercise, you're not concentrating
enough on what you're doing, plus you're probably not working
out hard enough to see any real results.
I challenge you to give the "traditional cardio" a rest for 6 weeks,
and start training the way I explain in my internationally-selling Truth
about Six pack Abs Program, and see how you start getting leaner, more
defined, and your six pack starting to show through what used to be
stubborn stomach fat deposits. What do you have to lose? If you don't like
the program, you're covered by the guarantee... so you really have
nothing to lose except that extra belly blubber that's been hanging around
way too long!
For more info on the Truth about Six Pack Abs Program, go to
http://www.truthaboutabs.com/abdominal-fat-loss-program-questions.html
Until next issue of Lean-Body Fitness Secrets...
Stay Lean,
Mike Geary
Fitness/Lifestyle Coach
Certified Nutrition Specialist
Certified Personal Trainer (CPT)
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
Ezine.
Today, I have an intriguing discussion about cardio training, which
will hopefully get you thinking differently, and trying new things.
You may know I've been called the anti-cardio guy before, but
this week I'm back posing the question to you... Do you really
need cardio training to get lean and in great shape? By the way,
you'll see in a minute that I'm not really "anti-cardio", just
"anti traditional cardio".
Most fitness buffs, weekend warriors, or anyone trying to get in
shape or lose body fat, consider it a fact that they need
"cardio" exercise to accomplish these goals. They would never
even question it. However, I'm not only questioning it, I'm
going to refute it!
In fact, you may be surprised to know that some of the leanest
and meanest people I know (men and women), NEVER do any type of
normal or traditional cardio. And I've spent over 15 years
working out in various gyms, and hanging out with athletes of
all sorts, so I've seen it all. I will say that there can be a
place for low-moderate level cardio for really overweight or
deconditioned people, but even in those cases, there can be more
effective methods.
Whenever someone comes up to me at the gym and asks me how much
cardio they should do to lose more body fat, my answer is always...
NONE!!! You should see the crazy looks I get...it's priceless!
But the fact is, just like the lean people I mentioned above that
never do cardio, I personally haven't done what most people would
consider "cardio" in years. Heck, I can't even remember the last
time I "jogged" on the treadmill, or glided away on an elliptical,
or pedaled away going nowhere on the stationary bike. Yet despite
my lack of "cardio", I maintain single digit body fat percentages
year round. Don't get me wrong... Just because I say I don't do
"cardio", doesn't mean that I don't work my butt off in the gym.
But what exactly is "cardio"? Most people would consider cardio
to be exactly what I described above... pumping away mindlessly on a
treadmill, riding a stationary bike, or coasting on an elliptical
machine, while watching the TV screen at their state of the art gym.
This is what I call "traditional cardio". Hmmm, no wonder the majority
of people get bored with their workouts and give up after a
couple months without seeing results.
But if you look closer, "cardio" can be considered any type of
exercise or activity that strengthens the cardiovascular system.
I'm not going to get into anything technical like increasing your
VO2 max or anything like that. To keep it simple, if it gets your
heart pumpin, and gets you huffin and puffin... it's cardio. I
don't care if you're holding dumbbells or a barbell and everyone
calls it a weight training exercise...it's still conditioning
your heart.
Let's take a look at a couple examples. Take a barbell (or
dumbbell, or kettlebell) clean & press for example, which
involves lifting a barbell from the floor up to shoulders, then
push pressing overhead. And listen up ladies, because even
though this is usually seen as a manly exercise, it doesn't
matter if you're not lifting 250 lbs; if 45 lbs is challenging
to you, then you will still benefit just as much.
At first glance, most people think of the barbell C&P only as a
weight training exercise or strength exercise. However, I
challenge you to do a hard set of around 10-15 reps on the C&P.
If you used a challenging enough weight, what you'll find is
that your heart rate is probably up to about 80-90% of your
recommended max, and you are huffing and puffing like you just
ran a 100-meter sprint (which by the way, sprinting kicks the
crap out of jogging any day if you want the easiest way to lose
the flab fast).
Try the same thing for a set of 20 reps of one-arm snatches or swings
with each arm with a dumbbell (2 of my specialty exercises in my Truth
about Six Pack Abs manual), and tell me your legs aren't burning, heart
racing, and you're gasping for breath. How about trying 5 minutes
straight of rotating bodyweight squats, lunges, and pushups with very little
rest between. Again, notice your heart pounding, sweat pouring off of
you, and chest heaving for breaths!
Try and tell me you're not conditioning your heart with this
style of training! Conventional thinking says that these are
weight training or strength training exercises. However, they
are fullfilling your cardio needs as well.
Not only do you save time, but you strengthen and condition
almost every muscle in your entire body with these full body
exercises if you do them with enough intensity...something that
can't be said for that boring stationary bike ride or treadmill
jaunt while reading or watching TV. Seriously, if you can read
or watch TV while doing any exercise, you're not concentrating
enough on what you're doing, plus you're probably not working
out hard enough to see any real results.
I challenge you to give the "traditional cardio" a rest for 6 weeks,
and start training the way I explain in my internationally-selling Truth
about Six pack Abs Program, and see how you start getting leaner, more
defined, and your six pack starting to show through what used to be
stubborn stomach fat deposits. What do you have to lose? If you don't like
the program, you're covered by the guarantee... so you really have
nothing to lose except that extra belly blubber that's been hanging around
way too long!
For more info on the Truth about Six Pack Abs Program, go to
http://www.truthaboutabs.com/abdominal-fat-loss-program-questions.html
Until next issue of Lean-Body Fitness Secrets...
Stay Lean,
Mike Geary
Fitness/Lifestyle Coach
Certified Nutrition Specialist
Certified Personal Trainer (CPT)
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
potatoes - friend or foe for a Lean-Body?
I'd like to start a little discussion today about carbohydrates... and in particular, potatoes. One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as "avoid any and all white carbohydrates".
Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definitely don't agree with avoiding any and all "white carbohydrates". Now I know all of the buzz lately has been about colorful foods and the protective ant ioxidants that they contain. They tell you to focus on colors and stay away from white. It's true that colorful foods are great, but it is a big mistake to specifically avoid white foods! There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let's look at a few examples...
What about onions and garlic? They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren't easy to find eslewhere in a normal diet... such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.
Another example of something white that is great for you is cauliflower. Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage.
Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.
Now that also leads us to another example - white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index. First of all, if you've read my Truth about Six Pack Abs book, then you understand that glycemic index is not necessarily the most important factor in choosing your carbohydrates.
While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it's cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods.
For example, using glycemic load as an example... it is known that watermelon has a high glycemic index. However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just non-sensical.
Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There's just no reason to avoid it simply because it has a high GI. My point is... candy bars, cupcakes, and donuts make you fat... NOT watermelons, carrots, or potatoes.
Also, as i mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food. Again, I talk in detail about this entire topic in my Truth about Six Pack Abs book
Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form... with the entire skin, and please don't ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.
Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. Also, as long as you eat the skins, you get a decent shot of fiber too.
On the topic of potatoes not being so bad after all, I don't remember where I saw this referenced, but I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks. At the conclusion of the study, the potato eaters had actually consistently lost wei.ght! I'd venture a guess that the reason the people lost we.ight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal! An average sized potato only has about 100-120 calories, and I can surely imagine you'd be full constantly from eating 7-9 potatoes each day.
Now I would never recommend going to those extremes, but my point is that an occasional potato is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein. On that note, I have one of my favorite recipes for you, using potatoes.
Geary's Lean-Body Potato Side Dish
Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store... it is a mixture of white, red, yellow, and purple baby potatoes)
1 red pepper
1 green pepper
1 yellow pepper
1 or 2 onions
a couple cloves of garlic, finely chopped
1 or 2 Tbsp extra virgin olive oil
a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)
Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or red meat.
I hope you've enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my killer potato recipe idea! That's about all for today.
One last thing... For all of you busy people out there that find it hard to fit working out into your daily schedule, be sure to visit my new website geared towards busy people that need fast but effective workouts - http://busymanfitness.com/
Have a great week, and I'll be back in touch soon.
Stay lean,
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://truthaboutabs.com/ & http://busymanfitness.com/
PS - if you enjoyed this topic today, please feel free to forward this email to any of your friends and family that may enjoy it. If you received this email as a forward and would like to sign up to receive these free weekly fitness and nutrition tips, go to http://truthaboutabs.com/freenewsletter.html
TruthAboutAbs.com
Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definitely don't agree with avoiding any and all "white carbohydrates". Now I know all of the buzz lately has been about colorful foods and the protective ant ioxidants that they contain. They tell you to focus on colors and stay away from white. It's true that colorful foods are great, but it is a big mistake to specifically avoid white foods! There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let's look at a few examples...
What about onions and garlic? They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren't easy to find eslewhere in a normal diet... such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.
Another example of something white that is great for you is cauliflower. Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage.
Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.
Now that also leads us to another example - white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index. First of all, if you've read my Truth about Six Pack Abs book, then you understand that glycemic index is not necessarily the most important factor in choosing your carbohydrates.
While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it's cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods.
For example, using glycemic load as an example... it is known that watermelon has a high glycemic index. However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just non-sensical.
Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There's just no reason to avoid it simply because it has a high GI. My point is... candy bars, cupcakes, and donuts make you fat... NOT watermelons, carrots, or potatoes.
Also, as i mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food. Again, I talk in detail about this entire topic in my Truth about Six Pack Abs book
Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form... with the entire skin, and please don't ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.
Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. Also, as long as you eat the skins, you get a decent shot of fiber too.
On the topic of potatoes not being so bad after all, I don't remember where I saw this referenced, but I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks. At the conclusion of the study, the potato eaters had actually consistently lost wei.ght! I'd venture a guess that the reason the people lost we.ight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal! An average sized potato only has about 100-120 calories, and I can surely imagine you'd be full constantly from eating 7-9 potatoes each day.
Now I would never recommend going to those extremes, but my point is that an occasional potato is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein. On that note, I have one of my favorite recipes for you, using potatoes.
Geary's Lean-Body Potato Side Dish
Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store... it is a mixture of white, red, yellow, and purple baby potatoes)
1 red pepper
1 green pepper
1 yellow pepper
1 or 2 onions
a couple cloves of garlic, finely chopped
1 or 2 Tbsp extra virgin olive oil
a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)
Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or red meat.
I hope you've enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my killer potato recipe idea! That's about all for today.
One last thing... For all of you busy people out there that find it hard to fit working out into your daily schedule, be sure to visit my new website geared towards busy people that need fast but effective workouts - http://busymanfitness.com/
Have a great week, and I'll be back in touch soon.
Stay lean,
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://truthaboutabs.com/ & http://busymanfitness.com/
PS - if you enjoyed this topic today, please feel free to forward this email to any of your friends and family that may enjoy it. If you received this email as a forward and would like to sign up to receive these free weekly fitness and nutrition tips, go to http://truthaboutabs.com/freenewsletter.html
TruthAboutAbs.com
3 best ab exercises in disguise
Hey, it's Mike Geary here...
I just have a quick article for you today about the 3 best abdominal
exercises that nobody really realizes are actually abdominal exercises.
You'll see what I mean (pics and descriptions are on the page below)...
http://truthaboutabs.com/3-best-abdominal-exercises.html
Have fun! Be back soon with more training tips and healthy meal ideas.
Don't be lazy... Be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
PS - if you liked these abs tips today, feel free to fwd this email to
any of your family, friends, or co-workers.
TruthAboutAbs.com
1104 woodhollow dr
marlton
nj 08053
United States
I just have a quick article for you today about the 3 best abdominal
exercises that nobody really realizes are actually abdominal exercises.
You'll see what I mean (pics and descriptions are on the page below)...
http://truthaboutabs.com/3-best-abdominal-exercises.html
Have fun! Be back soon with more training tips and healthy meal ideas.
Don't be lazy... Be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
PS - if you liked these abs tips today, feel free to fwd this email to
any of your family, friends, or co-workers.
TruthAboutAbs.com
1104 woodhollow dr
marlton
nj 08053
United States
Thursday, August 23, 2007
146 diseases from using SUGAR
146 diseases from using SUGAR
146 Reasons Why Sugar Is Ruining Your Health
By Nancy Appleton, Ph.D.
http://www.nancyappleton.com/
Author of LICK THE SUGAR HABIT and LICK THE SUGAR HABIT SUGAR COUNTER.
1. Sugar can suppress the immune system.
2. Sugar upsets the mineral relationships in the body.
3. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
4. Sugar can produce a significant rise in triglycerides.
5. Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).
6. Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you loose.
7. Sugar reduces high density lipoproteins.
8. Sugar leads to chromium deficiency.
9 Sugar leads to cancer of the ovaries.
10. Sugar can increase fasting levels of glucose.
11. Sugar causes copper deficiency.
12. Sugar interferes with absorption of calcium and magnesium.
13. Sugar can weaken eyesight.
14. Sugar raises the level of a neurotransmitters: dopamine, serotonin, and norepinephrine.
15. Sugar can cause hypoglycemia.
16. Sugar can produce an acidic digestive tract.
17. Sugar can cause a rapid rise of adrenaline levels in children.
18. Sugar malabsorption is frequent in patients with functional bowel disease.
19. Sugar can cause premature aging.
20. Sugar can lead to alcoholism.
21. Sugar can cause tooth decay.
22. Sugar contributes to obesity
23. High intake of sugar increases the risk of Crohn's disease, and ulcerative colitis.
24. Sugar can cause changes frequently found in person with gastric or duodenal ulcers.
25. Sugar can cause arthritis.
26. Sugar can cause asthma.
27. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).
28. Sugar can cause gallstones.
29. Sugar can cause heart disease.
30. Sugar can cause appendicitis.
31. Sugar can cause multiple sclerosis.
32. Sugar can cause hemorrhoids.
33. Sugar can cause varicose veins.
34. Sugar can elevate glucose and insulin responses in oral contraceptive users.
35. Sugar can lead to periodontal disease.
36. Sugar can contribute to osteoporosis.
37. Sugar contributes to saliva acidity.
38. Sugar can cause a decrease in insulin sensitivity.
39. Sugar can lower the amount of Vitamin E (alpha-Tocopherol in the blood.
40. Sugar can decrease growth hormone.
41. Sugar can increase cholesterol.
42. Sugar can increase the systolic blood pressure.
43. Sugar can cause drowsiness and decreased activity in children.
44. High sugar intake increases advanced glycation end products (AGEs)(Sugar bound non-enzymatically to protein)
45. Sugar can interfere with the absorption of protein.
46. Sugar causes food allergies.
47. Sugar can contribute to diabetes.
48. Sugar can cause toxemia during pregnancy.
49. Sugar can contribute to eczema in children.
50. Sugar can cause cardiovascular disease.
51. Sugar can impair the structure of DNA
52. Sugar can change the structure of protein.
53. Sugar can make our skin age by changing the structure of collagen.
54. Sugar can cause cataracts.
55. Sugar can cause emphysema.
56. Sugar can cause atherosclerosis.
57. Sugar can promote an elevation of low density lipoproteins (LDL).
58. High sugar intake can impair the physiological homeostasis of many systems in the body.
59. Sugar lowers the enzymes ability to function.
60. Sugar intake is higher in people with Parkinson’s disease.
61. Sugar can cause a permanent altering the way the proteins act in the body.
62. Sugar can increase the size of the liver by making the liver cells divide.
63. Sugar can increase the amount of liver fat.
64. Sugar can increase kidney size and produce pathological changes in the kidney.
65. Sugar can damage the pancreas.
66. Sugar can increase the body's fluid retention.
67. Sugar is enemy #1 of the bowel movement.
68. Sugar can cause myopia (nearsightedness).
69. Sugar can compromise the lining of the capillaries.
70. Sugar can make the tendons more brittle.
71. Sugar can cause headaches, including migraine.
72. Sugar plays a role in pancreatic cancer in women.
73. Sugar can adversely affect school children's grades and cause learning disorders..
74. Sugar can cause an increase in delta, alpha, and theta brain waves.
75. Sugar can cause depression.
76. Sugar increases the risk of gastric cancer.
77. Sugar and cause dyspepsia (indigestion).
78. Sugar can increase your risk of getting gout.
79. Sugar can increase the levels of glucose in an oral glucose tolerance test over the ingestion of complex carbohydrates.
80. Sugar can increase the insulin responses in humans consuming high-sugar diets compared to low sugar diets.
81 High refined sugar diet reduces learning capacity.
82. Sugar can cause less effective functioning of two blood proteins, albumin, and lipoproteins, which may reduce the body’s ability to handle fat and cholesterol.
83. Sugar can contribute to Alzheimer’s disease.
84. Sugar can cause platelet adhesiveness.
85. Sugar can cause hormonal imbalance; some hormones become underactive and others become overactive.
86. Sugar can lead to the formation of kidney stones.
87. Sugar can lead to the hypothalamus to become highly sensitive to a large variety of stimuli.
88. Sugar can lead to dizziness.
89. Diets high in sugar can cause free radicals and oxidative stress.
90. High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.
91. High sugar diet can lead to biliary tract cancer.
92. Sugar feeds cancer.
93. High sugar consumption of pregnant adolescents is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.
94. High sugar consumption can lead to substantial decrease in gestation duration among adolescents.
95. Sugar slows food's travel time through the gastrointestinal tract.
96. Sugar increases the concentration of bile acids in stools and bacterial enzymes in the colon. This can modify bile to produce cancer-causing compounds and colon cancer.
97. Sugar increases estradiol (the most potent form of naturally occurring estrogen) in men.
98. Sugar combines and destroys phosphatase, an enzyme, which makes the process of digestion more difficult.
99. Sugar can be a risk factor of gallbladder cancer.
100. Sugar is an addictive substance.
101. Sugar can be intoxicating, similar to alcohol.
102. Sugar can exacerbate PMS.
103. Sugar given to premature babies can affect the amount of carbon dioxide they produce.
104. Decrease in sugar intake can increase emotional stability.
105. The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.
106. The rapid absorption of sugar promotes excessive food intake in obese subjects.
107. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
108. Sugar adversely affects urinary electrolyte composition.
109. Sugar can slow down the ability of the adrenal glands to function.
110. Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.
111.. I.Vs (intravenous feedings) of sugar water can cut off oxygen to the brain.
112. High sucrose intake could be an important risk factor in lung cancer.
113. Sugar increases the risk of polio.
114. High sugar intake can cause epileptic seizures.
115. Sugar causes high blood pressure in obese people.
116. In Intensive Care Units, limiting sugar saves lives.
117. Sugar may induce cell death.
118. Sugar can increase the amount of food that you eat.
119. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior.
120. Sugar can lead to prostrate cancer.
121. Sugar dehydrates newborns.
122. Sugar increases the estradiol in young men.
123. Sugar can cause low birth weight babies.
124. Greater consumption of refined sugar is associated with a worse outcome of schizophrenia
125. Sugar can raise homocysteine levels in the blood stream.
126. Sweet food items increase the risk of breast cancer.
127. Sugar is a risk factor in cancer of the small intestine.
128. Sugar may cause laryngeal cancer.
129. Sugar induces salt and water retention.
130. Sugar may contribute to mild memory loss.
131. As sugar increases in the diet of 10 years olds, there is a linear decrease in the intake of many essential nutrients.
132. Sugar can increase the total amount of food consumed.
133. Exposing a newborn to sugar results in a heightened preference for sucrose relative to water at 6 months and 2 years of age.
134. Sugar causes constipation.
135. Sugar causes varicous veins.
136. Sugar can cause brain decay in prediabetic and diabetic women.
137. Sugar can increase the risk of stomach cancer.
138. Sugar can cause metabolic syndrome.
139. Sugar ingestion by pregnant women increases neural tube defects in embryos.
140. Sugar can be a factor in asthma.
141. The higher the sugar consumption the more chances of getting irritable bowel syndrome.
142. Sugar could affect central reward systems.
143. Sugar can cause cancer of the rectum.
144. Sugar can cause endometrial cancer.
145. Sugar can cause renal (kidney) cell carcinoma.
146. Sugar can cause liver tumors.
146 Reasons Why Sugar Is Ruining Your Health
By Nancy Appleton, Ph.D.
http://www.nancyappleton.com/
Author of LICK THE SUGAR HABIT and LICK THE SUGAR HABIT SUGAR COUNTER.
1. Sugar can suppress the immune system.
2. Sugar upsets the mineral relationships in the body.
3. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
4. Sugar can produce a significant rise in triglycerides.
5. Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).
6. Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you loose.
7. Sugar reduces high density lipoproteins.
8. Sugar leads to chromium deficiency.
9 Sugar leads to cancer of the ovaries.
10. Sugar can increase fasting levels of glucose.
11. Sugar causes copper deficiency.
12. Sugar interferes with absorption of calcium and magnesium.
13. Sugar can weaken eyesight.
14. Sugar raises the level of a neurotransmitters: dopamine, serotonin, and norepinephrine.
15. Sugar can cause hypoglycemia.
16. Sugar can produce an acidic digestive tract.
17. Sugar can cause a rapid rise of adrenaline levels in children.
18. Sugar malabsorption is frequent in patients with functional bowel disease.
19. Sugar can cause premature aging.
20. Sugar can lead to alcoholism.
21. Sugar can cause tooth decay.
22. Sugar contributes to obesity
23. High intake of sugar increases the risk of Crohn's disease, and ulcerative colitis.
24. Sugar can cause changes frequently found in person with gastric or duodenal ulcers.
25. Sugar can cause arthritis.
26. Sugar can cause asthma.
27. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).
28. Sugar can cause gallstones.
29. Sugar can cause heart disease.
30. Sugar can cause appendicitis.
31. Sugar can cause multiple sclerosis.
32. Sugar can cause hemorrhoids.
33. Sugar can cause varicose veins.
34. Sugar can elevate glucose and insulin responses in oral contraceptive users.
35. Sugar can lead to periodontal disease.
36. Sugar can contribute to osteoporosis.
37. Sugar contributes to saliva acidity.
38. Sugar can cause a decrease in insulin sensitivity.
39. Sugar can lower the amount of Vitamin E (alpha-Tocopherol in the blood.
40. Sugar can decrease growth hormone.
41. Sugar can increase cholesterol.
42. Sugar can increase the systolic blood pressure.
43. Sugar can cause drowsiness and decreased activity in children.
44. High sugar intake increases advanced glycation end products (AGEs)(Sugar bound non-enzymatically to protein)
45. Sugar can interfere with the absorption of protein.
46. Sugar causes food allergies.
47. Sugar can contribute to diabetes.
48. Sugar can cause toxemia during pregnancy.
49. Sugar can contribute to eczema in children.
50. Sugar can cause cardiovascular disease.
51. Sugar can impair the structure of DNA
52. Sugar can change the structure of protein.
53. Sugar can make our skin age by changing the structure of collagen.
54. Sugar can cause cataracts.
55. Sugar can cause emphysema.
56. Sugar can cause atherosclerosis.
57. Sugar can promote an elevation of low density lipoproteins (LDL).
58. High sugar intake can impair the physiological homeostasis of many systems in the body.
59. Sugar lowers the enzymes ability to function.
60. Sugar intake is higher in people with Parkinson’s disease.
61. Sugar can cause a permanent altering the way the proteins act in the body.
62. Sugar can increase the size of the liver by making the liver cells divide.
63. Sugar can increase the amount of liver fat.
64. Sugar can increase kidney size and produce pathological changes in the kidney.
65. Sugar can damage the pancreas.
66. Sugar can increase the body's fluid retention.
67. Sugar is enemy #1 of the bowel movement.
68. Sugar can cause myopia (nearsightedness).
69. Sugar can compromise the lining of the capillaries.
70. Sugar can make the tendons more brittle.
71. Sugar can cause headaches, including migraine.
72. Sugar plays a role in pancreatic cancer in women.
73. Sugar can adversely affect school children's grades and cause learning disorders..
74. Sugar can cause an increase in delta, alpha, and theta brain waves.
75. Sugar can cause depression.
76. Sugar increases the risk of gastric cancer.
77. Sugar and cause dyspepsia (indigestion).
78. Sugar can increase your risk of getting gout.
79. Sugar can increase the levels of glucose in an oral glucose tolerance test over the ingestion of complex carbohydrates.
80. Sugar can increase the insulin responses in humans consuming high-sugar diets compared to low sugar diets.
81 High refined sugar diet reduces learning capacity.
82. Sugar can cause less effective functioning of two blood proteins, albumin, and lipoproteins, which may reduce the body’s ability to handle fat and cholesterol.
83. Sugar can contribute to Alzheimer’s disease.
84. Sugar can cause platelet adhesiveness.
85. Sugar can cause hormonal imbalance; some hormones become underactive and others become overactive.
86. Sugar can lead to the formation of kidney stones.
87. Sugar can lead to the hypothalamus to become highly sensitive to a large variety of stimuli.
88. Sugar can lead to dizziness.
89. Diets high in sugar can cause free radicals and oxidative stress.
90. High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.
91. High sugar diet can lead to biliary tract cancer.
92. Sugar feeds cancer.
93. High sugar consumption of pregnant adolescents is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.
94. High sugar consumption can lead to substantial decrease in gestation duration among adolescents.
95. Sugar slows food's travel time through the gastrointestinal tract.
96. Sugar increases the concentration of bile acids in stools and bacterial enzymes in the colon. This can modify bile to produce cancer-causing compounds and colon cancer.
97. Sugar increases estradiol (the most potent form of naturally occurring estrogen) in men.
98. Sugar combines and destroys phosphatase, an enzyme, which makes the process of digestion more difficult.
99. Sugar can be a risk factor of gallbladder cancer.
100. Sugar is an addictive substance.
101. Sugar can be intoxicating, similar to alcohol.
102. Sugar can exacerbate PMS.
103. Sugar given to premature babies can affect the amount of carbon dioxide they produce.
104. Decrease in sugar intake can increase emotional stability.
105. The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.
106. The rapid absorption of sugar promotes excessive food intake in obese subjects.
107. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
108. Sugar adversely affects urinary electrolyte composition.
109. Sugar can slow down the ability of the adrenal glands to function.
110. Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.
111.. I.Vs (intravenous feedings) of sugar water can cut off oxygen to the brain.
112. High sucrose intake could be an important risk factor in lung cancer.
113. Sugar increases the risk of polio.
114. High sugar intake can cause epileptic seizures.
115. Sugar causes high blood pressure in obese people.
116. In Intensive Care Units, limiting sugar saves lives.
117. Sugar may induce cell death.
118. Sugar can increase the amount of food that you eat.
119. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior.
120. Sugar can lead to prostrate cancer.
121. Sugar dehydrates newborns.
122. Sugar increases the estradiol in young men.
123. Sugar can cause low birth weight babies.
124. Greater consumption of refined sugar is associated with a worse outcome of schizophrenia
125. Sugar can raise homocysteine levels in the blood stream.
126. Sweet food items increase the risk of breast cancer.
127. Sugar is a risk factor in cancer of the small intestine.
128. Sugar may cause laryngeal cancer.
129. Sugar induces salt and water retention.
130. Sugar may contribute to mild memory loss.
131. As sugar increases in the diet of 10 years olds, there is a linear decrease in the intake of many essential nutrients.
132. Sugar can increase the total amount of food consumed.
133. Exposing a newborn to sugar results in a heightened preference for sucrose relative to water at 6 months and 2 years of age.
134. Sugar causes constipation.
135. Sugar causes varicous veins.
136. Sugar can cause brain decay in prediabetic and diabetic women.
137. Sugar can increase the risk of stomach cancer.
138. Sugar can cause metabolic syndrome.
139. Sugar ingestion by pregnant women increases neural tube defects in embryos.
140. Sugar can be a factor in asthma.
141. The higher the sugar consumption the more chances of getting irritable bowel syndrome.
142. Sugar could affect central reward systems.
143. Sugar can cause cancer of the rectum.
144. Sugar can cause endometrial cancer.
145. Sugar can cause renal (kidney) cell carcinoma.
146. Sugar can cause liver tumors.
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