Original Author: Jayson Hunter RD, CSCS                                              
www.mealplans101.com

Most individuals do not eat like they are supposed to. Out of
those individuals 95% of them don’t realize that by making
10 simple changes to their eating lifestyle they can improve their
diet by 90% along with improving their health and overall well-being.

Apply these changes to your diet today and you too will be experiencing
an increased benefit to your health, probable weight loss, a leaner
body, and likely improvements to your blood profile. This all equals
a longer healthier life.

Now let’s get started so you can benefit from these 10 simple
changes that everyone can make immediately.

1. Hydration: Is there a difference
Consume Green Tea or Water instead of calorie filled drinks such
as soft drinks. Green Tea has many health benefits and is a powerful
antioxidant. You should be drinking 1ml of non-caffeinated fluid
for every calorie that you consume. This works out between (8-12)
8oz glasses of Green Tea or Water a day.

2. Benefits of Fiber
Recommend consuming 25-35 grams of fiber per day. Since the average
diet contains only 14 grams we could all use more fiber. Fiber
will help satisfy hunger pangs as well as control insulin and
blood sugar levels which tend to promote fat storage when they
are elevated. By simply eating at least 1 serving of fruit and
vegetables at every meal should get you to the goal of 25-35
grams of fiber per day.

3. The Importance of Protein
Eat lean protein sources which include; lean beef, chicken breasts,
turkey breasts, salmon, low-fat cottage cheese and other low-fat
dairy products, and whey protein powders, at every meal. This
will also help control insulin levels and satisfy hunger pangs
which tend to promote fat storage. You will find yourself naturally
eating less food throughout the day if you eat some type of lean
protein at every meal.

4. Frequent Meals: Why?
Eat 4-6 small meals day a day instead of the usual 2-3 large meals.
Eating frequently will help regulate and boost your metabolism
to burn more calories. By also including your protein and vegetables
at these meals you will tend to eat less overall thereby reducing
your calorie intake.

5. What are Whole Foods?
Consume whole foods that are high in fiber and low in sugar such
as lean protein (lean beef, chicken, fish, and whey protein),
fruits & vegetables (oranges, apples, strawberries, blueberries,
broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts),
and whole grains.
Try to minimize processed foods that come in a box or a bag. Instead
choose whole grain choices such as whole wheat foods, oatmeals,
and vegetables.

6. Healthy Fats: Yes, there are healthy fats
Consume adequate amounts of healthy fat foods such as olive oil,
walnuts, almonds, or other Omega-3 products. Healthy fats are
great antioxidants as well as help with brain function and many
other essentials processes that take place in the body on a daily
basis. Essential Fatty acids also help prevent certain diseases.

7. Superfoods
Include what I call “Superfoods” into your meal plan on a daily
basis. These include but not entirely lean meat, salmon, low fat plain yogurt,
tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or
flax meal), green tea, and various beans. These are just some of the “Superfoods” you
should be incorporating into your daily meal plans.

8. Fat
Keep total fat intake under 30% for the day. This can be accomplished
by not adding too many extra fats such as butter, sour cream,
mayonnaise, etc. This doesn’t mean you have to completely
eliminate these items, but do not eat them as a regular food
item every day.

9. Food Log: Yes, this is the most important step
Record what you eat and drink. You will be amazed at what you consume
and not even realize you did it until you right it down and reflect
back on the day. Keeping a food log is critical to your success
because if modifications need to be made you need something to
be able to evaluate and analyze. If changes aren’t happening
like you had hoped the answer can usually be found in your food
and or exercise journal.
10. Food Labels
Review food labels. Avoid foods packed with excess sugar, calories,
or foods that contain any trans-fats. You should be looking for
more natural foods and not overly-processed foods. Ingredients
to look for and avoid or minimize if they are one of the top ingredients
listed in the ingredients list: Sugar, High Fructose Corn Syrup
and Hydrogenated or Partially Hydrogenated Vegetable Oil.

If you see these ingredients listed at the top then that means
the product is made up of that ingredient as it’s largest
source.

Now I don’t expect you to make every change in one day.
What I do expect is that if you are serious about living a better
life and a healthier life then you need to make these changes over
the next 4 weeks. The best way to accomplish this task is to map
out your plan. Create meal plans and have a plan of attack in place
in regards to what you are eating and when.

You will start to see just how easy it is to live a healthier
life and achieve the goals that you desire.

About the Author:

Jayson Hunter, RD, CSCS, is a registered dietitian and fitness
professional with more than 10 years of experience. He has worked
with 1000’s of individuals in achieving their ideal body
and has been published in numerous magazines. He is also co-creator
of Meal Plans 101 nutrition software. For more information on how
you can utilize Jayson’s expertise go to www.mealplans101.com

Tweet This Post

an 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, Certified Personal Trainer, Geovanni Derice. 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 to our
4-ever-Toned Fitness Journal. For those who do not know you, please
tell us a few things about yourself and how you can help our readers
with their fitness and health.

MG: Thanks for having me,
Geo. Well, to go back a little, I have been heavily involved in fitness
and sports for about 17 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 33
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 lean
abs, what would they be?

MG: The first and most
important thing to get control of in order to lose your belly fat and
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 sit ups
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 body 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
(even better are sprouted grains, as I usually recommend limiting grain
foods overall for best results).

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 extremely low carbs
(although I do believe in a fairly reduced carb intake as that is a big
problem for most people), low fat, super 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!

Tweet This Post

With so many weight loss programs out on the market and on the internet
today, what makes this program any different than all the rest?

Before we get to the program, let’s take a look at the expert
behind this program. Isabel De Los Rios is a nutrition and exercise
specialist with 10 years of experience helping clients reach their
ideal weight and tackle conditions such as diabetes, heart disease, and
high cholesterol. Isabel has a very extensive educational background in
nutrition and exercise physiology. Her personal experience with her own
weight struggles and her mother’s severe diabetes led her search for
the BEST nutrition information available today. The Diet Solution
Program is a result of her 15 year study and research.

I’ve also talked to Isabel about her training and education background,
and I’ll be honest, it was impressive, unlike other so-called “health
experts”, who are just following main stream nutrition programs. Isabel
provides her readers with the truth: the facts most people have never
taken the time to research, read and decipher.

Plus, Isabel has been a nutrition and exercise specialist for the past
10 years and has personally worked with hundreds of clients in her own
private facility, overseeing successful weight loss programs. This
hands on experience with real people solidified the facts and
principles she had learned in books, journals and from other health
professionals. The proof was really in the results of real people.

In fact, Isabel’s articles are pretty radical when it comes to her
nutrition principles which is why her approach works when main-stream
nutrition fails. So if you are looking for the same old nutrition
theories taught in every other book and program on the market today,
this is not the program for you.

Now one of the biggest questions about the program is simply, “What is
The Diet Solution Program?” Well according to Isabel, it is the most
comprehensive and detailed nutrition manual available on the market
today. Not only does it teach you exactly what principles you need to
follow to finally reach your ideal weight, it gives you the meal plans,
shopping lists and recipes to do so. It does not push some extreme,
unreasonable way to lose weight. It actually teaches you how you can
make this healthy way of eating into a lifestyle. And if you have ever
attempted to lose weight in the past, you know that the only way to
maintain it is to make it a way of life. The best part about Isabel’s
program is that this new way of life is not some torturous eating
regimen. She really shows you that you can eat delicious food, combined
the right way, to lose weight and maintain it.

One of the best side effects of the whole program is the
increased health and vitality that every participant experiences.
Decreases in blood sugar levels, lowered cholesterol, increased energy,
elimination of digestive discomfort and cleared skin conditions are
just some of the few benefits other people have already experienced.

Frankly, I’ve used the program myself and recommended to many
others. Why? Because I was sick and tired of following nutrition plans
that either did not work or made me lose weight but feel terrible. Yes,
I want to be at my ideal weight but I also want to maintain a healthy
body at the same time and not have to resort to extreme, radical
methods. The Diet Solution Program helped me lose weight and feel
healthy and energized at the same time.

Now realize that some effort from you will be required, but Isabel has
really done all the hard work for you. Included in her program is:

• Step by step action steps telling you exactly how to put the principles in place
• Detailed daily meal plans that make everyday eating easy
• Shopping Lists to make food shopping a snap
• Delicious Recipes to make everyday meals tasty

The manual is comprehensive. Jam packed with incredible and valuable
information. But you don’t need to wait to get through the whole thing
before you can start. You can use Isabel’s Quick Start Guide to start
the program ASAP. Some people have even just used the quick start guide
and lost 10-15lbs in a little as 6 weeks.

The Diet Solution Program is not just another weight loss scheme or
extreme diet. It is truly the only way to lose weight and enjoy a
lifetime of health. The Diet Solution Program is perfect for people who
have struggled with their weight their whole life and are sick and
tired of programs that just don’t work long term. The DSP is also
perfect for people who want to take control of their health and reverse
health conditions like diabetes, high cholesterol and heart disease.

If you’re in the slightest bit curious, I recommend you look
closely at Isabel’s program. I was very impressed with all of The Diet
Solution Program meal plans, the bonuses, the guarantee, and Isabel’s
expertise. For the money, it’s the best deal in the weight loss
industry – so much better than diet pills! And remember…

Isabel De Los Rios’s The Diet Solution Program is backed by a 90 day
money back guarantee. And this is a real guarantee… if you are not
completely satisfied, you will receive your money back, no “ifs,”
“ands,” or “buts.” So you really have nothing to lose.

Check It out here>>>www.TheDietSolutionProgram.com

Tweet This Post

Warp Speed Fat Loss QnA – What Makes it Different and How Do We Know it Really Works?

Q:There are about 6 million fat loss products out on the market right now.  What sets Warpspeed Fat Loss apart from the rest of them?

Mike: Warp Speed Fat Loss is different from a lot of the other fat loss stuff out there today (even stuff that Alwyn and I have previously made) for a couple big reasons. The most important one that Alwyn and I focused on while building and tweaking this program is that we wanted the diet and exercise to work together in a synergic fashion and not as two separate components. So the Warp Speed Fat loss diet is specifically set up to work with the Warp Speed Training program – calorie manipulation, carbohydrate cycling, etc is all in tune with the program.

The second big difference with Warp Speed Fat Loss is that we tell you EXACTLY what to do. There is no wiggle room. I think a lot of times people don’t give specific instructions because they don’t have 100% confidence that their system works. We have tested and tweaked this enough to know that it works. So in the program we tell you exactly what to eat every single day and exactly what to do for training. It is black and white. Follow this exactly and lose a bunch of weight fast. It is pretty cool.

Q: You make some bold claims about how quickly people can drop body fat with a program like this – but the results thus far seem very promising.  Can you please fill our readers in on them a bit?

Mike: You are correct. We do make bold claims but we didn’t make them up. People went on our program and started losing 15-20lbs in 28 days. So we decided to start saying “Hey – do this and lose 15-20lbs in 28 days”. Here are some examples…we had two guys, Bill Hartman and Mike Robertson, that both used the program with phenomenal results(actually I don’t believe they used Alwyn’s training programs but they used the diet). Bill lost 17lbs in just over 3 weeks; he wanted to lose 10lbs. Mike lost 12lbs in 2 weeks (I emailed him back and called him a liar – but it turned out to be true).

One of the best email’s I’ve gotten is from Paula Gawlas in Scottsdale, AZ this is what she said “Your program rocks!  I’ve exceeded my goals!  I am so happy because whereas before every morning I would have to search for some pair of “elastic” some things to wear, now I know I can wear anything in my closet!  (And there’s a lot in my closet, so I can go weeks without doing laundry now!).

I work out at an LA Fitness here in Scottsdale and a girl was watching me work out and she questioned me about my program.  Thought it was some sort of national challenge!  I told here about you guys–I kind of hate saying “fat loss” at this point because I don’t have any more fat to lose, but I just love the total body workouts!

So thank you, thank you.

Paula”

So yes we do make bold claims but they are based on results people have actually gotten. Not everyone will lose 20lbs. In fact I would say that the average weight loss reported back to me is 12-15lbs (which still is pretty good!).

About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit WarpSpeedFatLoss. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss (Real World Results) is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

Tweet This Post