Want a free "fat-burning" DVD + personal coaching?

What if you could have one of the industry's top "fat loss coaches"
take you by the hand and SHOW YOU exactly how to...

-> Build quality LEAN MUSCLE

-> Create a massive MELTDOWN of fat

-> Balance your HORMONES to increase your "drive"

-> DETOX your body of harmful waste material

-> Jumpstart your metabolism for ALL-DAY ENERGY

And what if you had this information covered on a full length DVD
and got to talk to this "coach" 1-on-1 all the way to your dream
body?

And what if this were FREEEEEEE!

Here's the deal...

My friend, Jeff Anderson, has recently released a new training
video and coaching program to accompany his hit weight loss
program, "Combat The Fat".

= = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = =

BTW...if you haven't seen the "before & after's" of CTF, then
prepare to be AMAZED!

You can see REAL RESULTS from REAL PEOPLE at:

CLICK HERE!!!!!!!!!!!! <= Click

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Anyway, Jeff was going to sell this program seperately from his
program for about 40 bucks, but decided to give it away as
a part of the program.

You see, Jeff is all about "results" and he knows that with his
expert help along the way, there's absolutely NOTHING that can stop
you from getting in the best shape of your life!

I highly recommend you go and check out Jeff's offer because this
practically GUARANTEES your success in stipping off the fat and
getting "super lean"!

Here's the link again...

CLICK HERE!!!! <= Click

Enjoy!

WONDERING ABOUT MY GOALS???

Back to goals….
I am going to list a few of mine shortly. Of course you should have goals in all the areas of your life. As Tony Robbins puts it think of each area as a spoke in a wheel, you want to keep them of equal size, so the wheel does not wobble
Besides telling someone your goals to give you accountability, another way reach your goal is a journal or notebook. On the 1st page of the journal you can write down your goals, then every night you can write everything you did that day, no matter how trivial in the beginning. Then put a plus or minus next to it depending if it helped you to reach any of your goals. Doing this will help in a few was, it will keep your focus and let you know how you can better manage your time throughout the day to help achieve your goals by eliminating the negatives that can be removed. For example preparing and eating lunch each may be that can not be removed, but watching the same episode of Sport Center 3 times the same day can be, now you just found time to workout.
Here are some of my Health/Fitness goals:
Increase overall strength by a minimum 10% , and conditioning
- I will use Squats, Trap Bar Deadlift, Bench, & KB C&P, create an increase in each, so that overall it is 10% or better.
I have started using “Critical Bench” for my bench I will follow exactly on Monday’s using the bench routine, but will modify it the rest of the week – Legs the following day, with squats. Rest. Deadlift/Backs/Shoulders [DBS] will be the next workout.
- Also, not sure if it fits into this category exactly but will do KP presses for 10 minutes, no rest, with 32kg kettlebells
This will be worked on as well as the KB C&P on the DBS day
- 100 swings with the 48kg bell, then will go for less time
I will finish each workout with swings, the days I workout in my garage I will swing the 105lb bell – on Saturdays I will do 100 swings with it recording my time, of course this will not be done in one set.
I did not post any body transformation goals I figured doing the above will achieve that.
I will post other items I will be doing to meet my goals and more tips soon…

BREAKING NEWS -- NEW TT CONTEST!!!

At the last minute Craig Ballantyne decided to do another Twitter
Transformation Contest inside of the regular Turbulence Training
Transformation Contest.

Here's what you need to know...

1) You can do both the regular TT Transformation Contest and the
TT Twitter Transformation Contest at the same time.

2) The Twitter Contest starts today and lasts 60 days. The deadline
to submit your "Before and After Photo" and Essay is March 20th,
2009 (60 days from tomorrow).

3) There are cash prizes and Membership give-aways for this contest.

I hope this gives you the incentive you need to start transforming
your body - and your life - today!

For all of the details about this contest and how you can win big
money by burning fat, go here

OOOOPS...LAST MINUTE!!!!! Sorry

Sorry I wanted to get the contest info out as fast as I get them but...????

01/12/09

Mark it down.

Make a plaque, put it on your wall.

Get it tattooed on your arm.

Because...

Monday, January 12th is the day you'll remember as being THE day
when you turned your health around.

Perhaps...

You have everything in life. Great spouse, wonderful kids, job you
enjoy, comfortable house. A great life.

But you're tired. You're a little heavy.

Can't keep up with the kids.

Falling asleep after lunch everyday at your desk.

Indigestion. Can't sleep at night. Blood pressure creeping up.

Pants ain't fitting. Bathing suit unworn for 3 seasons now. Sick
and tired of looking and feeling like you do.

This is your chance to change it all.

This is the last week to start your 12 full weeks of the 4th
Turbulence Training Transformation Contest.

Just imagine the difference you can make between now and April 11th
by doing a body transformation that will change your life,
because...

=> You could get a raise, since research shows that overweight
folks are discriminated against when it comes to income.

=> It will give you the confidence to meet the love of your life.

=> Losing fat has already given so many Turbulence Training users
more freedom, less embarrassment, and more happiness.

And remember...

The Contest is Free.

BUT it ends on April 11th...so start today!

AND...

You don't have to spend any money.

You don't even need to post your photos on the Internet if you
don't want to...

All you need to do is...

1) Start using the Turbulence Training workouts ASAP

2) Send in your before and after photos by April 11th, along with
your 300-word story about how the contest changed your life.

Take a look at the details and then stop wasting time.

Get started changing your body right now. It's never too late.

Click Here to get the proven TT exercise & diet system

BRIAN TRACY ON GOALS

A Single Step
By: Brian Tracy

The hardest part of achieving any goal is usually starting in the first place.

You have amazing possibilities and potentials just waiting inside you, but most of them can die stillborn waiting for you to take action. The Nike commercial contains one of the best pieces of advice in the world: "Just Do It!"

"A journey of a thousand leagues begins with a single step," wrote Confucius.

Do you want to be happy? Do you want to be thin? Do you want to work at something you really enjoy? Do you want to make money?

Whatever it is, write it down. Take a few minutes for "Gap Analysis." Look at where you want to be and then look at where you are.

Examine the gap that exists between the two and think about how you could close, it like building a bridge or staircase across an open space.

What would be your first step? What would be your second step, and so on? Most of all, what action would you take right now if you were guaranteed of success?

What would you do if you had no fear of failure? What would be your first step on the staircase toward your goal?

All great accomplishments begin with a leap of faith into the unknown. They begin when you take action toward your hopes and dreams before you have any assurance of success.

Most people are paralyzed by the uncertainty that surrounds any new venture. They hesitate. They stop. They turn back.

But not you. You know that "nothing ventured, nothing gained." You know that you have to stick your head up if you want to get above the crowd.

You know you have to go out on a limb if you want to get the fruit, because that's where it is.

Go for it! Take that first step and everything else will follow.

Do anything you want just by setting a goal -- Achieve your dreams! Learn how with "Goals!" by Brian Tracy.

ULTIMATE TURBULENCE TRAINING!!!!

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The Ultimate Turbulence Training for Fat Loss Solution is now available. Plus, there are exclusive bonuses for the first 25, 50, 100, and 200 folks who grab a copy.

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=> Ultimate Turbulence Training Fat Loss Solution

You’ll get proven fat burning workouts, beginner and advanced nutrition programs, the motivation and social support you need to finally stick to your program, and all of the Turbulence Training time saving tips to help you lose fat in just a few minutes per day.

You can even get a free copy of “ESE”, the most controversial (and effective) diet plan since the Atkins diet!

But don’t delay, because this email is going out to thousands of others folks who are also struggling with their belly fat, and they want those bonuses too!

Visit this site to grab the Ultimate Turbulence Training Fat Loss Solution and all of your fast action bonuses:

=> Ultimate Turbulence Training Fat Loss Solution

RESOLUTIONS ANYONE?

Are you going to lose weight, gain muscle, lift this, make that, become a ___ ..,again this year? Yes it is that time of year again for you to make your “New Year’s Resolution”. Did you make any last year? How many? How many did you keep? How many did you honestly try and accomplish?
I personally had a list of 10. Three of them [business goals] were inter-related and also partially relied on help of my “mentor”, I did not reach them with out giving a load of excuses. On a good note, as the saying goes when one door closes another opens, so I will set new ones this year, with at least one new business! Out of the other 7, 4 were made, 1 still is in progress, 1 was changed, and I completely forgot the last one, until now.
In the past I have spoke about “S.M.A.R.T.” Goals so I’ll just tell you what they are:
Specific, Measurable, Attainable, Realistic, & Timely

This year I will give a sort of road map on how you can create your goals and plan on completing them.

1st. What is the goal you are looking t accomplish the end result? Be Specific.
-For example I would like to clean and press my 105lb kettlebell 10x with each arm. Now as that is written it is ok. To make it better I will say by July 1st, 2009

2nd. Why do you want to accomplish this goal, for what purpose?
-Now why would I want to C&P a 105lb kettlebell 10x? The 1st thing that comes to mind is because I can not do it now. The 2nd reason is the process of getting from where I am, [I can do it @3x ea side], to the final goal point will result in better conditioning, and sense of well being.
3rd How are you going to do this what methods will you use to reach your milestone?
- With this example of a goal it is quite straight forward, keep a journal of my workouts to keep track of progress and include C&P at least once a week

Those 3 steps a pretty straight forward, right? Now you can easily keep track of your goals in a journal or if you use the above method you can use Microsoft project or some kind of project software.
Another important thing to do is share your goals, with someone, this will help with accountability and not allow you to forget about them.
I also just read that people are more apt to complete fitness goals if there is money or a prize involved, so I will post transformation contest information for you as I get them
You can try programs like one of my favorites Dax Moy’s “Magic 100”
I will post my goals as I come up with them
HAPPY NEW YEARS EVERYONE!!!

GOT MAN BOOBS???

3 quick questions:

1. Are you a guy or do you know one close to you over the age of 35?

2. Have you or he looked at your/his bare chest lately?

3. If so... did you see them?

...The dreaded...."Manboobs"?

Obviously if you are female this is not an issue. But for us men, "gynaecomastia", often jokingly referred to as manboobs (we can thank "Seinfeld" for that) is anything but funny. From this point on, I'll refer to it as "MB" if that's okay by you.

MB is not an age thing.

It can occur at almost any time in life. However, for those of us over 35, it is more common. This is just one of the many symptoms of "andropause", or "male menopause."

When you age your testosterone levels decline...and more than that the testosterone gets "weaker" due to an imbalance between it and estrogen.

When you combine that with our modernized "estrogen-rich" environment that Dr. Holly Lucille frequently lectures on, you have a problem.

A big MB problem.MB is associated with lack of drive (you know what I'm talking about guys) and excess bellyfat due to the estrogen.

Even more serious: Excess estrogen has been positively linked to prostate cancer.

Yep. MBs are not so funny after all. Check out Dr. Lucille's NaturaPause Audios. There is an entire audio dedicated to male menopause and natural solutions that really work.

Most do not work worth a darn.

Hers does.

--->NO MORE MANBOOBS !!!!!

ARGHH!!!!!!!!!!!

Have you ever expected to be able to do a specific workout, then you get to the gym and there are people using the equipment you needed to use for your workout. How dare they use your equipment!!! This happened to me the other day, the gym was not packed but it seemed everyone was using or doing what I had wanted to do. At first I was frustrated, pissed, to say the least. Then I thought about one of my previous posts in which I wrote about there not being a bad workout. So I went back in the locker room, sat on a bench and just envisioned all the different workouts I have in my head and created another for the day. It wound up being a great workout!

UPSET – some prevention
What causes “upsets” in our life?
There are basically 3 things that cause upsets, so if you can limit these 3 items you can help reduce the stress in your life.
1. Miscommunication – be clear and specific when you talk to someone eliminate vagueness
Ex. If you intend to meet someone don’t say @4pm, be specific say at 4pm, because @ 4pm could mean 4:45 to some people.
2. Too high expectations – be realistic
Ex. If you are 50lbs over weight do not expect to lose it in 4 months, you did not gain it that quick
3. Unforseen events, some times this is the hardest to limit
Ex. You plan to be some where at noon, you leave in plenty of time, but there is a major accident and the road is blocked you are on…


Reducing the Stress
So how can we reduce or manage [RELAX] the stress that does occur? This is a great topic for one of those round table, white board, discussions where there are no wrong answers, you just throw answers out there. So here are a few that came up in one I was at. These may have something in common see if you see it.
1. Screaming – this does create a sense of relaxation when you are done.
2. Attack the problem causing the stress – this can cause more stress while doing it but when you are finished the root cause is gone.
3. Workout – maybe not so relaxing when you are doing it but when you are done, you may feel very relaxed
4. Sex – almost like #3 above, but it should be a lot more enjoyable while doing it
5. Meditation – this is a great one but can also be very frustrating when you are 1st learning how to do it. Take some classes. Also Bill Harris at Centerpoint has developed a sort of Meditation for dummies [which I use] and the have a FREE CD showing what it is all about – Get Your Free Centerpoint Meditation CD here!

WHAT HAVE WE DONE WRONG???

What have we done wrong?
There’s been a bit of a restoration going on at Punch Kettlebell Gym over the past couple of weeks. Long hours are being spent fixing, polishing and building, all in an effort to bring old back to new and I’m proud to say with some blood, sweat and tears our members are getting the job done. I know it seems harsh to put our members to work this way but trust me they’re better off for it and none of them seem to mind. This restoration that I’m speaking of is not necessarily being done to the gym rather it’s being done at the gym, see, we’ve decided to restore fitness itself. I think we can all agree that gone are the days of isolation movements, that’s something we tore apart about 5 or 6 years ago, lets face it, unless you find yourself in a profession where it’s necessary to push a 225 pound object off your chest on a daily basis what good is the bench press anyway. Do three sets of leg extensions really make you fit?...leg curls? Where did we go wrong? Arthur Saxon, in 1910, was photographed lifting 334lbs over his head…one handed, Arthur Saxon weighed 204lbs. Somewhere along the way, from that moment in 1910, to the present there has been a great disconnect as to what physical fitness really is. What has become of weight lifting and why is it now called body building? If you walk into a gym, sit on a bench and bang out 3 sets of chest presses followed by 3 sets of incline presses topped off with a few sets of flies trust me you’re not weight lifting – you’re body building. And listen carefully, if you walk out of the gym thinking you’ve just gotten a workout because your hairline is slightly damp with perspiration you’re most certainly in denial, and this is the part that I need you to pay attention to…YOU…ARE NOT…FIT....READ THE REST OF THE STORY AND CHECK OUT THE 12 DAYS OF CHRISTMAS 1 DAY DEALS!!!!

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IN CASE YOU WERE WONDERING..7MM ADVANCED RESULTS

I hope everyone had a great Thanksgiving and a powerful day after workout!
I just finished @2 months of the advanced 7 Minute Muscle Workout. The results are amazing. Doing the advanced you realize that not only is strength important to this workout but so is conditioning. Besides the fact that I gained visible muscle, I will give one example of the gains I made. Now I was working out 3 days a week doing 2 body parts a day except Wednesday, which was legs [thighs and hams---sounds like Thanksgiving dinner], and doing cardio after wards and was done in LESS then 35 minutes each day!! Fridays I did shoulders, in the 5 minute section of the shoulder workout I started out doing single arm kettlebell presses with #70 bells for 22 reps each arm in the time frame. Yesterday was my last workout and, I did 23 reps each arm with #88 bells! That’s roughly about a 30% increase in weight lifted in the 5 minute frame!!!! This 30% number just shows a strength gain, but it also is an endurance gain!! I am positive I could have done the same amount of reps prior to this but NOT in 5 minutes. Will this work for you? I believe it will. Will your results be the same? Well that I do not know, but you will make progress if you follow the workout. Just a note I am 45, and do not strictly eat healthy 100% of the time. Give the 7 Minute Workout a try….

HAPPY THANKSGIVING

I have been having a hard time writing lately. I have many items in my head just haven’t put the “pen to the paper” so to speak.
So are you ready to over indulge? I am J ! Hey it is not something you do all the time so do not dwell to much on it. If you are following a good diet like “EatStopEat” you have no worries. Better yet think of the GREAT workout you WILL have on Friday, with all that potential energy in your system, once you can get off you ass that is…hahaha [this does not include “Black Friday shopping].
Here is a compound exercise you can try Friday, actually it can be several.
Version 1: Take a kettlebell, or dumbbell, snatch it overhead fully squat down looking up at snatched bell, twisting your torso slightly to the side you are using, come up reversing twist, switch hands repeat as many times as you can in 15 minutes
Version 2: Take a kettlebell, or dumbbell, snatch it overhead, bring it down to your shoulder then press it back over head, fully squat down looking up at snatched bell, twisting your torso slightly to the side you are using, come up reversing twist, switch hands repeat as many times as you can in 15 minutes
Version 3: Do a Burpee, [squat thrust] come up, grab a kettlebell, or dumbbell, snatch it overhead, bring it down to your shoulder then press it back over head, fully squat down looking up at snatched bell, twisting your torso slightly to the side you are using, come up reversing twist, switch hands repeat as many times as you can in 15 minutes
One of the above should help burn some of the calories you put in for energy!

Warrior Diet / Defense Nutrition is having a “Black Friday” sale 11/28/08 check it out

Dragon door has 2 new training DVDs

Busy Beyond Belief? Then Gulp Down This "Exercise Power-Snack"—for a Fast, Fun and Above All SATISFYING Workout Experience!

Quick Results Kettlebell Workout Franz and Yoana Snideman, RKC Team Leaders DVD 39 Minutes Item #DV060 $29.95

AND

Get Rid of Your Fat Forever—In as Little as 12 Minutes a Day!
"As she lay on the ground drenched in sweat she looked from me to her kettlebell and stared at it in wonder! Like Ponce De Leon and the fountain of youth finally united!" —Brian Clark Greeley, Iraq (see full story below.)

The Ultimate Body Sculpt and Conditioning with Kettlebells Lauren Brooks, RKC II DVD 80 Minutes Item #DV058 $39.99

Both offering a discount if you order by 12/5/08

HAPPY THANKSGIVING -THANKS FOR READING

CIRCUIT TRAINING VIDEO

Here is an excellent circuit training video to help lose belly fat from "WORKOUT MUSE"

WORKOUT MUSE

NEED A KICK?

I am always trying different supplements trying to find a magic bullet so to speak. Protein powders, fat burners, pro-hormones, you name it, I probably tried it. Do you need supplements? Yes, No, Maybe….that can be a subject for a book never mind an article in a blog. Today I am going to talk about pre-workout NOx boosting energy drinks. What is NOx? I’ll tell you this in my regular job, working in a power plant, nitrogen oxide is bad. In the gym it is good, it opens blood vessels allowing more blood to the muscles being worked, reducing fatigue, delivering nutrients, helping with recovery. A lot of supplement companies have found and use different combinations of amino acids and other nutrients to provide this NOx boost and energy increase. I have tried several, I will not name the negative ones just the one I found to work best. {there is one that gets more press but my results with it were inconsistent} The on I use and recommend is “Gaspari Super Pump 250”, this is what worked best for me, you will need to try for yourself, I believe you’ll agree.

Also here is what I am working on for my Dec. workout, I’ll write more about that later. Let me know what you think:

Workout A:

Double Squat x5

Double Snatch x5

Complete as many rounds as possible in 12:00

Rest 3:00

Renegade Row x5/5

Swing x 12

Complete as many rounds as possible in 12:00

Workout B:

See Saw Press x5 per side

Pullup x5

Rest 3:00

Complete as many rounds as possible in 12:00

Double Squat x5

Swing x10

Complete as many rounds as possible in 12:00

Workout C

Renegade Row x5/5

Snatch x 6 reps per side

Complete as many rounds as possible in 12:00

Rest 3:00

Pullup x5

Goblet squat x 5

Workout D:

Swing, Flip and Squat x5 per arm

Row x5 per arm

Complete as many rounds as possible in 12:00

Rest 3:00

Burpee & Deadlift combo x5

V-up x5

Complete as many rounds as possible in 12:00

Why is Craig Ballantyne Giving YOU free DVD's?

Wow, what a shock I received in my email today!

Not only is Craig Ballantyne dishing out one of his most
embarrassing stories, but he's also giving you free DVD's and a
1-Year Platinum TT Membership.

It turns out that just about 15 years ago, Craig was heading down
the wrong path...eating and drinking too much and not working out.

But one day just after Christmas in 1994, Craig stumbled upon a
bodyweight workout that changed his life.

I want you to read the rest of Craig's embarrassing story here:

TT Bodyweight Fat Burning Solution

To mark the anniversary of the turning point in his life, Craig is
launching the Turbulence Training Bodyweight Fat Burning Solution,
full of all of his best bodyweight workouts...

PLUS, his NEWEST workout - the TT Hotel Room Workouts that even
include FOLLOW-ALONG workouts for the beginner and intermediate.

It's like having Craig Ballantyne as your personal trainer in the
comfort of your own home!

You'll get instant access to these NEW workouts, but MORE
importantly, he's also going to ship you FREE DVD's of the Hotel
Room Workouts and his most popular bodyweight workouts.

In fact, he's holding a PRE-launch sale for the first 50 copies and
cutting the price by 50 bucks.

This new Turbulence Training Bodyweight Fat Burning Solution package
includes...

1) DVD's and hardcopy manual of the 6-Month TT Bodyweight Program

2) A DVD and hardcopy manual of my NEW, Never-Seen-Before TT Hotel
Room Workouts (featuring the first ever "follow-along" beginner and
intermediate TT workouts)

3) A DVD and hardcopy manual of the TT Bodyweight 500

4) A DVD and hardcopy manual of the TT Bodyweight 1000

5) Free shipping on all of the above

6) And a Free 1-Year Platinum Turbulence Training Membership

The value of the entire Turbulence Training Bodyweight Fat Burning
Solution is over $1662.89, but the first 50 copies are available in
this Pre-Launch Sale for only $247.

(NOTE: These copies are going so fast since the website went "live"
yesterday that there are only 21 copies remaining at the PRE-release
price!.)

Grab yours here:

TT Bodyweight Fat Burning Solution

(But the low price and free shipping won't be around for long.)

Turn your life around today,



PS - Don't forget, you'll receive...

1) DVD's and hardcopy manual of the 6-Month TT Bodyweight Program

2) A DVD and hardcopy manual of my NEW, Never-Seen-Before TT Hotel
Room Workouts (featuring the first ever "follow-along" beginner and
intermediate TT workouts)

3) A DVD and hardcopy manual of the TT Bodyweight 500

4) A DVD and hardcopy manual of the TT Bodyweight 1000

5) Free shipping on all of the above

6) And a Free 1-Year Platinum Turbulence Training Membership

This package is worth over $1662.89, but it's yours for only $247...

BUT only 21 copies remain at the PRE-release price of $247!

FATLOSS SECRETS FOR FLAT 6 PACK ABS

The Top Fat Loss Secrets for Flat Six-Pack Absan interview by Geovanni Derice with Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer

I had the pleasure of being interviewed recently by a fitness professional from NYC, Geovanni Derice, of 4evertoned.com. The interview is below and I think you're going to like it...I reveal some of the hardest hitting strategies for getting rid of that stubborn stomach fat to uncover those flat six pack abs that everyone wants.

"GD: Welcome Mike Geary to 4everToned's Fitness Journal. For those who do not know you, please tell us a few things about yourself.
MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 15 years now, ever since I was a teenager. Being involved in sports in high school got me interested in strength training and conditioning. At that point, once I started feeling more energetic, getting stronger, and looking better, I was instantly hooked for life. I'm 30 now and still addicted to the way living a healthy and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis.
I decided earlier in my 20's that I wanted to make the commitment to help other people experience the excitement of being fit and getting in the best shape of their lives, especially since we've reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc. That's why I became a fitness professional. It just gives me so much satisfaction to help others, who have struggled for years to get in good shape, and show them that it can be done, and it can be fun in the process.
I've expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals with the reach of the internet. I only hope that my passion for fitness inspires people to take action and improve how they look and feel for life.

GD: Now Mike, there's so many things out there as to what works and what does not work...if you had to pick 3 things that work time and time again to get flat abs, what would they be?
MG: The first and most important thing to get control of in order to get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so that you can see your abs.
There's so much confusion these days about what a healthy diet that promotes fat loss really is...after all, we are bombarded by conflicting messages in the media about what is healthy and what is not, and you have all of these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more. There's so much conflicting info, that the average consumer doesn't even know where to start when it comes to eating for fat loss.
The second thing that works time and time again, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat. In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.
For the third thing, let's talk about actually training the abs specifically. When it comes to training the abs, if you want real results, I always recommend forgetting about the crunches and situps for the most part. They are ok for someone that is really deconditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles.
I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. To be honest, the majority of people cannot do this at first, but I provide some strategies in my book as to how to progress to doing these correctly.

GD: What are people doing wrong when it comes to developing the coveted "6 pack abs"?
MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those flat 6-pack abs is...are you ready for this? They spend entirely too much time focusing on training their abs! WAY too much time spent on abs exercises. Sounds crazy, but it's true.
Remember, having a flat and visible six pack of abs is all about getting down to a low body fat percentage. In order to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That just does not happen when you focus too much time training a small muscle group like the abs.
Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That's what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a flat sixxer!

GD: Which exercises are the top exercises that people need to do if they are to get maximum defintion with their midsection?
MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor abs exercises like lying leg thrusts (all described and illustrated in my book).
However, maximum definition in the abs and midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you want great looking flat abs, focus on those instead of focusing so much on training the abs directly!

GD: When it comes to diet Mike, people really have tried millions of ways to get one thing...and that is fat loss. What recommendations have you used to successfully help your clients lose fat and keep it off?
MG: I have included a fully comprehensive discussion of this topic in my book, which accounts for almost half of the book, but I'll try to make some nice simple generalizations to get people started on the right path immediately. The most important thing is that your diet is as natural and unprocessed as possible. It almost always comes back to the overprocessing of food that makes it unhealthy, and makes it totally wreck your metabolism and hormone balance in your body.
For example, why eat refined grains, when you can eat whole grains. Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when you can eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat, and so forth.
The point is to not fall for some gimmick like low carbs, low fat, high protein, or any other combination that has you focusing on one macronutrient vs. another. Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Trying to cut an entire food group out just works against what your body needs. I get into much more detail on this vitally important topic towards losing body fat (especially that stubborn stomach fat) for life in my book.

GD: Thank you very much Mike for sharing with us all of this great information.
Well, I hope you enjoyed this interview and plucked several nuggets of info to get you motivated and started on showing off your flat abs shortly. If you don't already own a copy, be sure to pick up a copy of my Truth about Six Pack Abs book and discover the entire system I've developed for ridding yourself of that extra ab fat for good!

FATLOSS SECRET -- IS THERE ONE???

WAS IT GOOD FOR YOU? + FAV EXCUSES

Has anyone ever tried to tell you the exercise or your workout you are doing is not effective or good? I was reading a conversation between two people about this same subject. One person was happy because the other person, a personal trainer, agreed with the low intensity cardio training she was doing after her weight training. She said everyone was telling her she should be doing intervals instead because low intensity was useless. Another story goes like this two people go to the gym, “Ann”, walks briskly to the gym, does cardio on the machines, then walks home. The other, “Bob”, drives to the gym, weight trains, do interval training, drives home. Is one of those bad? Neither is one of the options in the first story. Sure there may be evidence saying one is better then the other or more efficient. For example if Ann did some weight/strength training her workouts may be more productive. Maybe she and Bob can walk together to the gym and train together. I believe there is no such thing as a bad workout IF you are truly working out. What is working out? Well let’s see, it is not hanging out talking on the phone. It is not taking 20 minutes to do 3 sets of 10 with a weight you can do 15 with. It is WORK, remember it is not called going to the gym to hang out. You have to exert an effort, raise your heart rate, sweat, breath heavy. You don’t have to kill yourself. Bottom-line if your “workout” works for you, it is good. Could it be better? Maybe. When it gets too comfortable for you and you are seeing no progress then change. That is why I promote several workouts on my blog, so you see the various options out there.

From Jason Ferruggia

MY FAVORITE EXCUSES
I don't squat because they're bad for the knees.
You're not supposed to squat below parallel.
I don't need to do legs because I run and go on the stairclimber.
I'm just getting back into it. (For two years?!)
Today is my light day. (What about all the other days?)
I don't care about getting strong; I just want to be big.
I don't care about getting big; I just want to be strong.
I don't want to get too big. (As if that was possible)
I didn't eat enough today.
I ate too much.
My diet has sucked lately.
I drank too much last night.
I haven't had enough water today.
I didn't get to have coffee before my workout.
I don't want to get calluses.
I don't want to get injured.
I don't have time to eat that much. (Yes you do)
I can't eat that much. (Yes you can)
I don't want to get fat.
I have crappy genetics. (Join the club)
I just injured my_____ last week.
I can't squat because I have bad knees.
I can't squat or dead lift because I have a bad back.
I lifted a lot more than that last time. (What could have happened, I wonder?)
I just want to get cut.
I don't like working that hard. (Then take up sewing)
Heavy lifting is dangerous.
He didn't touch the bar, that was all me. (Ok)
There's no need to lift all that heavy weight.
You can get great results with light weights and slow tempos. (It shows)
If I took steroids I would look like that too.
If I took steroids I would be that strong too.
I feel weak today.
I feel sick today.
I'm tired today.
I feel like crap today.
I didn't get enough sleep last night. (Join the club)
I'm too stressed out.
I'm too busy.
I'm too old.
I'm depressed.
I have too much work to do.
I'll train later.
I'll train tomorrow.
I don't have time.
I can't. (I know)

What's your excuse? I know that I have been guilty of a few of these over the years and have always regretted it.

There is no tomorrow. The time is now. Take charge and don't look back.

No excuses.

Jason Ferruggia
Strength & Conditioning Specialist
Chief Training Advisor, Men's Fitness Magazine
Author, Media Spokesperson, Consultant

FAT BURNING WORKOUTS

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