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2nd Issue: June 2006The Blow-Torch Fat-Loss Diet - don't miss this! |
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Announcement!Hi everyone!
GOOD NEWS! If you've been battling with your eating plan and just can't seem to nip that troublesome body fat in the bud then you'll be stoked that you've taken the time to read this month's newsletter. Better yet... I've got a F*R*E*E copy - direct from Joey Atlas - of his new ebook: The Blow-Torch Fat-Loss Diet...How cool is that? To download Joey's new ebook click on the following link: You'll also find enclosed in this edition, some great advice from Tom Venuto in regards to eating before bed time AND tips from Mike Meary - author of The Truth about Six Pack Abs - including Mike's Unique Fat Loss Workouts for Time-Crunched Individuals! Enjoy the newsletter, folks... Talk to you soon... Kind regards
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In This Issue:
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Article: The Ultimate Muscle Meal Plan With this article, I just wanted to share with you one of my special muscle meal plans that I love. Surprisingly, it actually comes in the form of a salad, but it is killer! I know the ladies will love this idea, but for all of you guys out there that think eating a salad makes you less of a man... Well, you haven't tried my ultimate "salad on roids" yet! Keep in mind that this salad is not low in calories. It's not low in fat. It's not low in carbs. And guess what...that's the whole point! It's not low in anything, but it sure as hell is HIGH in everything under the sun that's good for your body... just about every vitamin, mineral, antioxidant, and phytonutrient on the planet! And that means your body will receive all the nutrition it needs to maintain optimal hormonal balance, function at it's highest capacity, keep your appetite satisfied for hours, and prevent any unwanted cravings. Keep in mind that last point... when you fill your body with all of the nutrients it needs on a daily basis, you pretty much totally eliminate cravings! This happens because your body is satisfied and doesn't need to crave any more food, because it has all of the nutrients it needs. I've experienced this myself. Years ago, I used to crave sweets ALL THE TIME. But now that I eat the balanced diet that I do these days, I can't say that I've had a craving in at least 5 years! No joke. Alright, here's the special muscle meal plan recipe: The Ultimate Muscle Salad approx 1-2 cups spinach leaves Mix it all together and you've got one delicious and ridiculously nutritious salad. For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey. Alright, now let's look at the approx macronutrient breakdown: Prot: 23 g., Carbs: 48 g., Fiber: 12 g., Fat: 45 g., Calories: 650 Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly. Also, I don't care about the high fat content of this meal... because every last gram of the fat in this meal is VERY healthy... from the pecans, the olive oil, the Udo's oil, the fresh avocado... and yes, even the fat from the eggs is good for you! How about the carbs? Well, out of a total of 48 grams, you've got 12 grams of fiber. That's a pretty good ratio. Also, the healthy fats and protein in this meal will slow down the carbohydrate digestion, giving you a healthy glycemic response and steady controlled blood sugar. Alright, so you're probably also wondering why there isn't a larger amount of protein. After all, protein is all the rage with bodybuilders, right. Well, actually 23 grams isn't too shabby, especially considering 14 grams of that comes from the highly bioavailable protein from the hard boiled eggs. Also consider that this meal has a whole lot of healthy fats, which increases the utilization of your protein. This happens because your body does not need to use your protein for energy, and can instead use it for muscle building or maintenance, and all of the other various functions that amino acids are needed for in the body. Overall, with this meal plan, you've got a great mix of healthy fats, good fibrous carbs, quality protein, and a huge diversity of vitamins, minerals, antioxidants, and other trace nutrients. ©2004-2006. Michael Geary (CPT) is a recognized Fitness Expert, contributing writer for Muscle & Fitness Magazine, and author of the internationally -selling book, The Truth about 6-Pack Abs. If you haven't had the opportunity to take a look at Mike's book then click on the following link for Mike's no BS approach to achieving a slim, defined midsection: The Truth about Six Pack Abs
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Fitness Q & A: Will Eating Before Bed-Time Jepordize my Fat Loss? The fact is, eating at night does not necessarily make you fat. There are too many other variables involved to make such a big assumption The primary factor in whether you gain or lose fat is not when you eat but rather how much; i.e., the total calorie intake and energy balance for the day (surplus or deficit). However, that doesn't mean meal timing doesn't matter, it simply means that it's entirely possible to eat one of your meals late at night right before bed and still lose body fat, as long as you're in a caloric deficit. It would be more accurate to say, "Eating large meals late at night before bed, especially Based on my personal experience as a bodybuilder and my work with thousands of clients, I've foundthat tapering your calories and carbs so you eat more early in the day, and slightly fewer calories and carbohydrates at night, will accelerate fat loss or make it easier to lose fat. (that's not the same as saying "eating at night makes you fat.") Although some scientists and dieticians reject the "eat less at night to burn more fat" theory and believe that 24 hour calorie balance is the only thing that matters, there are some logical and scientific reasons why fat loss is accelerated if you eat less at night and keep the last meal at least two hours from bedtime: 1. You are less active at night and are burning fewer calories 2. Your metabolism is slowest while you are sleeping 3. You will release more insulin at night compared to in the morning 4. Your glycogen stores are fuller after a day of eating so you are more likely to store excess carbohydrate as fat instead of storing it as muscle glycogen Whether you decide to restrict your calories (and/or carbs) depends on variables such as: * Your goal (fat loss or muscle gain) First, be sure to adjust your nutrition according to your goals. For thin people ("ectomorph body type") who are having difficulty gaining lean body mass, eating right before bed could actually be quite beneficial. If you're on a strict fat loss program, or if you want to accelerate fat loss, ideally you would want to eat your last meal 2-3 hours before bed, if it's practical. You would also want to eat fewer concentrated carbs at night, keeping the evening meals small and mostly consisting of lean protein and fibrous carbs/green veggies (small amounts of healthy fats are ok too). Also consider what time of day you're training. If you usually train in the evening, I would definitely recommend eating after your workout because post workout nutrition is so important for the recovery process. The food you eat right after training is very unlikely to be converted to fat because it's needed to restore depleted energy substrates (muscle glycogen) and to begin the muscle repair and growth process. Most importantly, and I repeat this often because it's SO vitally important, but so often ignored: Make your decisions about your nutrition based on your results: If you're successfully losing fat while eating at night, even right before bed, even large meals, even with a lot of carbs, then there's no need to need to change a thing, is there? If you're trying to lose fat, but aren't successful yet, THEN consider making your diet stricter, and one way to make your diet stricter is to move back the last meal of the day and / or make it smaller by dropping out the starchy and concentrated carbs. The idea that "eating at night makes you fat" is not literally correct, but YES, there are situations when you may want to eat less at night and eat your last meal earlier...that is, if you want to really want to kick your fat loss into high gear! I hope this helps, Tom Venuto, BS, CPT, CSCS ---->> Take GHF's Online Video Website Tour and receive the great new e-book, "Top 10 Best in Fitness," free of charge! Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer, certified strength coach (CSCS), and author of the #1 best selling diet e-book in the world, "Burn the Fat, Feed The Muscle."
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Warning: this style of workout is WAY different than anything you've ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks! Alright, I exaggerated about your friends recognizing you, but this workout is still great for busy people that always use the excuse that they don't have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau. Please keep an open-mind and don't worry so much about what other people think, because this is quite different and you may get some funny looks, but you'll get the last laugh with your new rock hard body! To be honest, most people are too self conscious to try something like this. If that's the case for you, then that's your loss. Here's how it works: Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for an hour at a shot, with this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week. The program will consist of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are goingto have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, I've found that some people that have tried this have actually gotten their co-workers to join them! If you have a private office, then you don't have to worry about anybody watching you. If you work from home, or are a stay at home mom, there's no reason you can't fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can. If you're on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm. Some of the exercises that are the best to focus on are: -bodyweight squats (and variations) -pushups (and variations) -forward, reverse, or walking lunges -up & down a staircase if one is available -floor planks (holding plank position from forearms and feet) -floor abs exercises such as lying leg thrusts, ab bicycles, etc. -one-legged bodyweight Romanian deadlifts This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don't want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results. The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body's muscles worked, and your body temperature raised. However, it's usually not enough to break a sweat in only 2 or 3 minutes, so you don't have to worry about sweating or getting smelly in the office or where ever you may be. At most, you might just get a little moist on the skin. Here's an example routine (adjust the reps up or down based on your capabilities): Mon/Wed/Fri 10 am - plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes) 11 am - 5 pushups/10 bodyweight squats, repeat for 4 sets 1 pm - plank holds (hold as long as possible in 3 minutes) 2 pm - 8 pushups/12 bodyweight squats, repeat for 3 sets 3 pm - plank holds (hold as long as possible in 3 minutes) 4 pm - max pushups/max bodyweight squats in one set (no repeat) Tues/Thurs 10 am - one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets 11 am - 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets 1 pm - one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets 2 pm - 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets 3 pm - one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat) 4 pm - max fwd lunges each leg/max rev lunges in one set (no repeat) In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.). The above routines are just a couple examples of how you can use this very unique style of training. Use your creativity and come up with your own. Think about what you've accomplished with these "mini" workouts completed throughout each day... You've increased your heart rate and pumped up your muscles 6-8 different times throughout each day, burning a lot of extra calories and stimulating your metabolism. Even though each "mini" workout was a very short duration, you've accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn't even have to break a sweat during any of the "mini" workouts. And there's hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises. Another benefit of this style of training is that now you don't have to devote any time before or after work to going to the gym because you already got your workout done little by little throughout the day. You've now got some extra free time on your hands! Try this type of routine out for 3-4 weeks and then go back to your normal gym routines. I think you'll find that it was a great way to break out of a plateau and stimulate new results in your body. You can try mixing in a cycle of these "mini" workouts every couple of months to keep things fresh. Keep in mind that this is only one method of training and doesn't mean that you should only stick to this method for eternity. You will hit a plateau on any given training method, so I'd recommend just rotating it into your arsenal of various training methods. And by all means, don't worry about what other people think so much...have the courage to try something a little different. In the end, you'll be the one laughing back at all of the "blubber-bellies" that are giving you funny looks while they eat their donuts! ©2004-2006. Michael Geary (CPT) is a recognized Fitness Expert, contributing writer for Muscle & Fitness Magazine, and author of the internationally -selling book, The Truth about 6-Pack Abs. If you haven't had the opportunity to take a look at Mike's book then click on the following link for Mike's no BS approach to achieving a slim, defined midsection: The Truth about Six Pack Abs
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SPONSER MESSAGE:
and... NEW e-book, "Top 10 Best in Fitness," free of charge! Take GHF's Online Video Website Tour and you'll receive Top 10 Best in Fitness absolutely free. |
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Hi again! Thankyou for subscribing to Number 1 in Fat Burning,Fun, Health and Fitness Please feel free to forward this onto your friends and family. Have a great day Copyright (C) 2006 Mandy Gibbons / Virtual Fitness Trainer |
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Legal action will be considered if any part of this Newsletter is duplicated in any way without the permission of Mandy Gibbons. Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons and Virtual Fitness Trainer disclaims any liability or loss in connection with the above content, programs, links or advice given in this newsletter. Kind regards, Mandy. --------------------------------------------
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