Metabolic Surge For Rapid Fat Loss: How To Get A Firm Butt

Do your thighs get more work than your glutes when you’re doing
glute exercises? This information is going to change the way
you train your glutes forever!

It’s a common problem that many people run into when they’re trying to build and work the glutes: the thighs take over the exercises and the glutes get left out in the cold!

One of the major reasons this happens is that some of the most effective glute-building exercises are also among the most effective thigh-building exercises, e.g. squats, lunges, leg press, etc.

And, quite often, a person who has smaller glutes and whose goal is to build their glutes already has muscle attachments and leverage issues that favor thigh development over glute development. This can set them back right from the start.

If this sounds like you, read on, because the information you get today is going to change the way you approach your glute training forever!

Let me put it this way…if your glutes already have a hard time getting involved in exercises, performing more exercises won’t solve the problem! You’ve got to properly target your training to make sure the glutes get worked more than the thighs or you simply WILL NOT be able to maximize your glute development.

Today, you’re going to learn a number of training techniques that can help build those large, round firm glutes you’ve been looking for! They will help you to overcome any physical and anatomical limitations your glutes may have.

[Please note: there will be a link to photo demonstrations of several of these exercises, positions and techniques below.]

Techniques:

1. Consciously squeeze your glutes HARD while doing your exercises

Are you sitting in a chair? Clench your glutes as hard as you can. Feel the squeeze? This is what you need to strive for while doing glute exercises.

When you do a lunge, squeeze the glute hard while you’re pushing up. This will help to activate the glute muscle. It’s all about getting your mind into the muscle and forcing it to contract rather than just going through the motions of an exercise. By concentrating on squeezing the glutes hard during your sets (of whatever exercise you’re doing), you’ll be activating the muscle fibers of the glutes and increasing the amount of work they do.

If you don’t believe this technique can work, try this: go for a walk up and down some hills squeezing your glutes hard as you push yourself forward with each step you take. The following day, sitting down will take on a whole new challenge!

2. Push with your heels

The transmission of force and tension from your foot through your leg and glute can be altered by where you put the tension on your foot. If you push with the balls of your feet (the forefoot area), more tension will be placed on the frontal thigh (the quadriceps). If you focus on pushing more with your heels, more tension will go through the back of the thighs and to your glutes.

By pushing with your heels, you can take FULL advantage of this force/tension relationship. For example, when you’re doing lunges, try to raise the toes of your front foot off the ground. This removes tension from the front and focuses more on the heel. This will, in turn, send more tension to the glutes, making them work harder.

There are several practical techniques you can use to really force the heel push. For example, on lunges, do them with your heel on the edge of a stair or Step platform. Place ONLY your heel on the surface and do the lunge from there (be careful of your balance on this, however, as your base of support is decreased with this technique).

If you’re doing the leg press, you can focus on the glutes by placing your heels on the top edge of the foot plate (the rest of your feet surface will be off the top and not pushing on anything). When doing squats, simply raise your toes up in your shoes to achieve a similar effect.

To view these techniques in action, please click this link:

3. Visualize “sitting back” when you’re doing your glute exercises

This idea is similar to the concept of pushing with your heels above. When you “sit back,” more tension will be sent through the back of the thighs and the glutes. If you lean forward (the opposite of the “sitting back”), you will tend to throw more tension on the quadriceps (the front of the thighs).

We can use both the squat and the lunge as examples of this. When doing the lunge, don’t let your torso angle forward while you’re performing the movement. This will throw more tension on the quads. Visualize yourself “sitting back” into the movement. Your body won’t let you lean back far enough to fall over but this “lean-back” will put more tension on the glutes immediately. This is something you can try at home right now and feel the difference right away.

If, when you’re doing squats, you don’t normally feel the glutes working very strongly, you could very well be leaning too far forward as you squat. This throws more tension onto the quads and lower back. This problem is often caused by a lack of flexibility in the calves. To fix this, stretch the calves for at least 5 minutes before doing any squat exercise. You will soon find you’re able to sit back more and maintain a better body position (more upright torso). This will turn the squat into a great glute-builder for you!

IMPORTANT! If you do Smith Machine squats, specifically with the feet placed a little forward of the bar while you sit backwards into the bar as you do the movement, beware! This variation of the squat places a TREMENDOUS shearing force on your knees.

Unfortunately, the knee joint simply wasn’t designed to push backwards against resistance in this fashion and long-term use of this squat variation can lead to knee injury (basically, every time you do this exercise, you’re grinding the connective tissue down a little more – not a good situation). Don’t worry, though! Squats themselves, when done properly, are an excellent exercise!

To view these techniques in action, please click this link:

4. Pre-Exhaust Training

Pre-Exhaust Training is one of the single most effective techniques for FORCING reluctant muscles to respond to training. The idea behind this technique is simple: first, use an exercise that works ONLY the target muscle. Then, immediately follow that with an exercise that works the target muscle AND several other muscles in addition. You essentially exhaust the target muscle first (with an isolation exercise that works only that single muscle) then use an exercise that utilizes other muscles (a compound exercise) to help push that already pre-exhausted target muscle harder.

The two isolation (single-muscle) exercises that I recommend for the glutes are low pulley glute extensions and glute push-ups. Low pulley glute extensions are done by attaching an ankle harness to your leg, standing facing the pulley machine and extending your leg straight back behind you. Glute push-ups are done by laying flat on your back with your knees bent 90 degrees and feet flat on the floor. From this position, push your hips up towards the ceiling, squeezing your glutes hard. This exercise can also be done one leg at a time (just cross the non-working leg over the other).

Do as many reps of this exercise as it takes to reach muscular fatigue (it could be 8, 15 or even more, depending on the resistance and your strength). The real muscle-building work gets done on the second exercise.

To view these two exercises in action, please click this link:

Glute Extension and Glute Push-up

When you’ve completed your set, immediately (and I mean IMMEDIATELY – no rest periods here) move into the compound exercise for the glutes. Compound exercises for the glutes include squats, lunges, leg press, and (my personal favorite glute-builder) the one-legged bench step squat.

Use a fairly heavy resistance for the compound exercise…as I mentioned above, this is where the muscle-building work gets done. Use a resistance that will allow you get about 8 to 12 reps per set. This is the most effective rep range for muscle building.

Squats:

Lunges:

One-Legged Bench Step Squats (demo video available for this one):

In my experience, the best pre-exhaust approach is to focus on one leg at a time rather than doing both. It may take a little longer but the glutes get worked more thoroughly and your results will most likely be better. For example, do One-Legged Glute Push-Ups with your left leg then immediately do Bench Step One-Legged Squats on your left leg. Take a rest then do a set for your right leg.

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Conclusion:

Regularly using the four training techniques I’ve described above can have a HUGE impact on your glute-building progress. It’s all about properly targeting your training to FORCE the glutes to take the lead in the exercise. With these tips, you will build larger, firmer, rounder glutes. Guaranteed!

Interested in a complete glute-building training manual to take ALL the guesswork out of building those larger, rounder, firmer glutes? You need “Gluteus to the Maximus – Build a Bigger Butt NOW!”

In it you’ll find exercises, training programs, workouts, nutrition and supplement information, stretches, and much more…all targeted towards one single goal: building a bigger butt FAST!

Click this link right now to learn more!

How to get a firm butt

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Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at FitStep. He can be contacted at betteru@fitstep.com.

Metabolic Surge And Fat Loss: Why We Get Fat

Why We Get Fat – Hunting Big Macs and Gathering French Fries

By: Nick Nilsson

It is important to know why we get fat. Once you know the underlying reasons behind fat gain, you can take that information and apply it to fat loss. Knowing why something happens is the first step towards changing the result.

The one major reason we get fat is that we put in more than we burn off. This may be an overly simplistic view but it’s also a very liberating one. It shows you that if fat gain is not that complicated, fat loss is not necessarily that complicated either.

But what are the origins of our body’s amazingly efficient fat storage mechanisms? In a nutshell, why do we gain fat so easily?

Your Inner Caveman

Our earliest ancestors did not go to the supermarket to hunt for food. They didn’t point at a cave drawing with a Big Mac on it when they were hungry. They did not sit at a desk all day. They didn’t drive everywhere they went. In fact, fast food had to be chased down before it outran you!

The daily life of the earliest humans, whom we owe our genetics to, was consumed with getting enough food to survive. In order to eat, they had to either hunt it or gather it. As you can imagine, this burned a lot of calories.

With the start of agriculture, people no longer had to hunt down or forage for their food. They could stay in one place and grow it. Animals were domesticated. They could sell this produced food to others in return for other goods or services. This is known as the Agricultural Revolution and it was the start of our society as we know it.

Agriculture became the primary means of food production in the world. The story changes during the 1900’s, however. As we progressed as a society, manual labor was no longer required of most people. Machines were starting to take over more of the hard labor jobs. This led to less and less physical activity by a growing number of people. It was the start of the modern obesity epidemic.

To sum it up: these days food is plentiful and easy to get and physical activity is no longer a part of daily life.

Thank Your Ancestors

The human body of 50,000 years ago when we were hunter/gatherers is exactly the same as the human body of today. Our body had successfully adapted to continuous cycles of feast and famine. How did it adapt? It adapted by developing extremely efficient fat storage capabilities.

By storing large amounts of fat whenever possible, the body would protect itself against the inevitable famine to come when food was scarce. By storing up large amounts of energy, our ancestors could survive the harsh conditions and thrive. In winter conditions, it would often come down to survival of the fattest, not fittest.

Our bodies are still programmed with this desperate need for storage even though, due to highly available food supplies, we don’t really need it anymore. This is the reason you can often put on fat quite easily but have a hard time taking it off. Your body is protecting itself against the famine that it thinks is coming.

Compound this need for storage with reduced physical activity and readily available, calorie-dense foods and you have the recipe that has resulted in rampant obesity in our society today.

Diet = Famine

If you’ve ever been on a diet you’ve probably experienced that quick weight loss when you first start then the gradual slowdown and sometimes complete stop in progress that comes after a few weeks.

You can thank your ancestors for this one too. When you dramatically reduce your calories, such as when you begin a diet, your body starts using up the stored fat quickly. Your metabolism is still high and you are losing weight.

The trouble is, your body can’t distinguish between the lack of available food known as famine and the voluntary reduction in food known as dieting. To your body “diet = famine.” After a short period of time, your body will go into a panic state. You are losing your energy stores too fast and your body will do everything it can to slow down or put a stop to it.

-The first thing that will happen is that your metabolism will slow down. You won’t burn as many calories during the day, regardless of how much you are eating or exercising.

-The next thing that will happen is that your body will step up its burning of muscle tissue. Muscles are very metabolically active and require a lot of calories to maintain. Your body knows this and, in its effort to reduce the drain on its energy supplies, will start destroying muscle tissue. Your body will metabolize your muscle into energy in order to hold onto its fat stores.

This vicious cycle will continue every time you further reduce calories in order to compensate for a slower metabolism. Your body will slow your metabolism down even more and destroy more muscle tissue to reduce energy usage.

How do we avoid this problem? There are a number of ways to approach it:

1. Reduce your calories slowly. If you are trying to lose fat, don’t slash your food intake rapidly. This will throw your body into a panic, causing it to grind your metabolism to a halt.

2. Mix up your caloric intake. Don’t eat the same things in the same amounts every day. Eat a little more on some days and a little less on other days. It’s what you do in the long term that will really affect your results.

3. Exercise. Since most people don’t actually have to exercise as part of their daily life, you must take the initiative and make it a point to exercise regularly. It helps by burning calories and giving your body the stimulus to preserve muscle mass (it’s the old principle of “use it or lose it” at work).

4. Reduce your intake of processed foods. Your body is not readily equipped to efficiently process Twinkies. Try to stick to foods that are closer to their natural state, such as whole grains, lean meats, etc.

Remember, your body is an extremely efficient fat-storing machine but, with the right knowledge, you can very easily work with your biology and not against it and get the results you want.

About the Author:
Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including \”Metabolic Surge – Rapid Fat Loss,\” \”The Best Exercises You\’ve Never Heard Of,\” \”Gluteus to the Maximus – Build a Bigger Butt NOW!\” and \”The Best Abdominal Exercises You\’ve Never Heard Of\” all available at Fitstep

Metabolic Surge For Rapid Fat Loss

7 Things That Will Change The Way You Look At Fat Loss Forever.

There are certain things about fat loss that people have been taught to believe as fact which are, in reality, dead wrong. Even myself, until very recently, believed many of these to be facts that were set in stone.

Not anymore.

As a word of caution, some of these 7 things that I’m going to tell you about may go against everything you’ve been taught to believe about fat loss. However, sometimes going against convention is exactly what you need to do to get spectacular results!

Let’s begin…

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MYTH #1: Successfully losing fat always means losing some muscle mass as well.

FACT: It is possible to actually GAIN muscle while losing fat, not just in beginners but even in advanced trainers. All it takes is the right program of training and nutrition.

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MYTH #2: Gaining muscle requires additional calories from food, therefore it’s impossible to gain muscle under reduced-calorie conditions.

FACT: Under the right dietary and training conditions, your body can actually use your own bodyfat to provide energy for building muscle, practically doubling the speed of fat loss.

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MYTH #3: You must choose a consistently-strict diet of either low-carb or low-fat foods to lose fat rapidly.

FACT: Low-carb diets work. Low-fat diets work. But neither works forever. You can take the best features of both and combine them to actually FEED off each other with NO plateaus EVER.

Metabolic Surge For Rapid Fat Loss

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MYTH #4: To lose fat with weight training, you must use high-reps with light weights.

FACT: Training with high reps and isolation exercises for fat loss is a waste of time and energy. It will practically guarantee that you lose muscle.

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MYTH #5: You need to take fat-burning pills or supplements to maximize fat loss.

FACT: Your own natural metabolism is FAR more powerful for burning fat than any fat-loss pills or potions you could ever take IF you know how to stimulate it properly.

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MYTH #6: Gradually reducing your caloric intake over time is the best way to ensure steady fat loss.

FACT: Consistently reducing your caloric intake is a great way to lose muscle mass. However, precise manipulation of the nutrients in your diet (protein, fat and carbs) can have extraordinary anabolic (muscle-building) and lipolytic (fat-burning) hormonal effects on your body. It’s all a matter of what you eat and when you eat it.

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MYTH #7: When you come off a fat-loss diet, there will always be some rebound weight gain.

FACT: When the metabolism is properly stimulated and the right combination of nutrients is eaten, rebound weight gain can not only be eliminated, it can be reversed. With the proper training and nutrition plan, you can actually CONTINUE to lose fat even when you go back to normal training and eating.

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Sound interesting? I thought so. When I read about a fat-loss program that shattered many of what I previously thought were “facts” and turned them into myths, it was a real eye-opener for me, too!

You see, over my many years of training, I had never once found a fat-loss program that allowed me to even keep, much less GAIN muscle while dieting. I ALWAYS ended up smaller, weaker and depressed from having lost so much of my hard-earned muscle (sound familiar to you?).

Sure, I lost some fat, but I had to go right back to higher-calorie eating in order to regain the muscle that I lost. This left me right back at square one – I had more more muscle again but I still had more fat as well.

That problem is a thing of the past!

The name of the new program that I’ve discovered is “Metabolic Surge – Rapid Fat Loss.” It’s named for its ability to push your metabolism far beyond where it’s been before and take FULL advantage of the true power of your body’s own natural processes.

Read more about this groundbreaking program from the words of the author of the program, Nick Nilsson:

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“For the last several years, I’ve experimented with various training and nutritional theories, techniques and practices all with one very desirable goal in mind: burning maximum fat while keeping maximum muscle.”

“The results of my research were far beyond my expectations! I have created a training and nutritional program that not only harnesses and applies the awesome power of your natural metabolism and natural fat-burning and muscle-building hormones, it actually takes these processes and makes them FEED on each other to amplify their effects on your body!”

“The bottom line is, I have created a program that will allow you to actually BUILD muscle while burning large amounts of fat. I’ve never, on any other program, experienced results anywhere close to what I got from just one, short 36-day cycle of this groundbreaking program.”

“Let me put it this way…I started the program weighing 207 pounds. I finished the program 36 days later weighing 207 pounds. Why is this a good thing? Because I LOST 3 INCHES from my waist while doing it!”

“Not only did I burn almost 10 pounds of fat in 36 days, I gained almost 10 pounds of muscle AND even increased my strength significantly. Ever done that on a fat-loss program before? Me neither. It’s downright extraordinary for an advanced trainer to accomplish results like these.”

Metabolic Surge For Rapid Fat Loss

“If you’re primarily interested in weight loss, however, don’t let my results throw you off. I’m certainly not saying you’re not going to lose weight when you do this program. Far from it!”

“You will lose a tremendous amount of fat while KEEPING your muscle mass. It won’t be water or muscle that you lose but FAT, which is exactly what you want to lose when you’re losing weight.”

“The numbers on your scale could very well drop like a stone, depending on how much fat you’ve got to lose and how much muscle mass you carry. For myself, I ended up at the exact same weight and I was ecstatic! This is a system that is guaranteed to reshape your body extremely rapidly.”

“This program is also very special in that, when finished, I did NOT experience any rebound weight gain at all as with many other programs, even after losing so much fat so rapidly. To be honest, I actually continued to lose even after I finished the program! My metabolism was just cranking so fast at that point, even when I went back to regular eating, my body still continued to burn fat.”

“Please note, however, this program is not for the person who is looking to coast through and get results. The training is demanding. But if you’re already training hard and not getting the results you want, this program is EXACTLY what you need. Every ounce of effort that you put in will be rewarded with results.”

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This is truly one of the most effective training programs you can do if you’re looking to burn lots of fat while keeping and even building muscle mass. You know from experience that I’m not one to mess around with ineffective information. I strongly urge you to have a closer look at what this program can do for you.

Click this link right now to learn how you can use the “Metabolic Surge” program to rapidly burn fat and build muscle at the very same time:

Metabolic Surge For Rapid Fat Loss

Take it from me…the worst thing that can happen to you in your training is absolutely nothing. Why not take a plan that is guaranteed to work and make the next 36 days the most productive of your life!

Muscle Building Time/Volume Training

Time/Volume Training – A Program For Building Mass Even With Bodyweight Exercises!

By Nick Nilsson

This training style is VERY effective for building muscle even with bodyweight
training. It can be inserted into ANY training split…it can be used
as a total program or as a single training day. Powerful stuff!

This past summer, I was stumped…how could I use bodyweight training to build substantial muscle mass using exercises like push-ups where I was able to do 30 to 50+ reps per set!

Enter Time/Volume Training…

This technique allowed me to take exercises where I could do a TON of reps and turn them into effective mass-builders.

Basically, it’s kind of a cross between my Compound Exercise Overload training (where you take a weight you can do 6 reps with and do 3 rep sets until you can’t get 3 reps anymore, then you drop the weight and keep going – I’ll give you a link to that below so you can read more about it) and Escalating Density Training (by Charles Staley – where you take an alloted timeframe and do as many reps as you can within that timeframe).

Click here for more info on Compound Exercise Overload

Click here for more info on Escalating Density Training

Time/Volume Training is relatively simple. I’ll use back training for my example here (chin-ups, specifically).

For working back, I use a 15 minute block of time (this will vary according to bodypart – use less time for smaller parts).

• First, start by doing a set of 3 reps. Then stop and rest 10 seconds. Now do another set of 3 reps. Stop and rest 10 seconds. 

  Keep going using 3 rep sets and 10 seconds rest until you can’t get 3 reps anymore. When you hit this point, begin taking 20 SECONDS rest in between your 3 rep sets.

  • Keep going using 3 rep sets and 20 seconds rest until you again can’t get 3 reps anymore. Then take 30 SECONDS rest in between your 3 rep sets. If you have to increase again, go to 40 seconds, and so on. 

  • Keep going in this fashion until your 15 minutes are up.

  It’s just that simple! Basically, the idea here is not to go to failure on any of your reps but to manage your fatigue so that you can maximize your training volume (i.e. more reps and sets).

  And, because I originally worked up this technique to go with bodyweight training (where you can’t change resistance), instead of decreasing the weight (like in Compound Exercise Overload), you will instead just increase the rest periods, which gives your body a bit more time to recover in between sets, allowing you to keep doing sets with the exact same resistance.

  But just because it’s originally designed for bodyweight training doesn’t mean you can’t use it with free weights and machines as well – it’ll work like a charm for that, too!

  You’ll find when using this technique with different exercises (especially bodyweight exercises, where some tend to be a bit easier than others), you’ll be able to go longer before having to increase rest. For example, when doing chins, you’ll probably have to increase rest sooner than you will with push-ups.

  But rest assured, even if you can do 50 push-ups, you’ll STILL get to a point where you’re not able to do 3 reps sets on 10 seconds rest and you’ll have to bump up the rest periods.

  It’s a great way to work bodyweight exercises without resorting to high-rep endurance training. With the 3 rep sets, you’re still hitting the power-oriented muscle fibers, which is what allows you to make this type of training work for mass building.

  Take a few minutes inbetween bodyparts for recovery.

  Here are the time intervals I’ve been using for this type of training:

  Back, Chest and Thighs – 15 minute blocks each
  Hamstrings, Shoulders, Biceps, Triceps, Calves and Abs – 10 minute blocks each

  I’ve also changed up some of the bodypart blocks so that I’m actually working 2 bodyparts at once (I did this with abs and calves).

  Here’s a split I’ve been using (based on bodyweight training) but you can certainly feel free to come up with your own.

  Just be absolutely sure to keep your total workout time to under an hour (I’ve been shooting for 40 to 50 minutes).

  This type of training concept is simple enough where you can simply insert it into whatever your favorite training split is.

  My preference is for a 2 day on, 1 day off, 2 day on, 2 days off type of training split, e.g. Monday, Tuesday, Thursday, Friday.

  
  Day 1:

  Back – 15 minutes of chin-ups – I was using a regular underhand, close grip for these, coming all the way up and down to full extension.

  Chest – 15 minutes of dips – I was using two chairs with the back facing each other. I would set my hands on the tops of the chair backs and do dips in between the chairs. Works like a charm!

  Combination of Calves and Abs – 10 minutes – NO rest in between bodyparts or sets. I would just go straight from one-legged calf raises (5 reps on each leg using no weight) then right into Abdominal Sit-ups (5 reps on that exercise, too) then back to calves. Because they’re such unrelated bodyparts, their getting rest while you’re working the others, so you don’t need specific rest for them.

  Biceps – because I was doing 15 minutes of Chins, biceps already got a lot of work. I would just finish the workout with one set of flexed arm hang. Click here for more info on that

  Total workout time: 45 minutes

  
  Day 2:

  Thighs – 15 minutes of Bench Step One Legged Squats – Click here for info on how to do this one . Basically, this exercise is a one-legged squat done standing on a chair or bench. Because you’re standing up off the ground, you can drop down a lot further, increasing the overall workload. I also recommend hanging onto something for support. This exercise for this long will really beat the crap out of you.

  Hamstrings – nothing for me here – the deep bench step squats were PLENTY of work for the hamstrings, believe me. In a normal split, you would do 10 minutes of hamstring work for this type of Time/Volume training.

  Shoulders – 10 minutes of Pike Handstand Push-Ups. Click here for info on how to do this exercise . This is a great exercise for shoulders – it’s a bodyweight exercise, making it very effective for functional strength AND it’s easy enough where if you’ve got decent shoulder strength, you should be able to get good training volume. In that same link above, you’ll also find Horizontal Push-Ups, which is an easier version of it.

  Triceps – 10 minutes of Close Grip Push-Ups – even though I can normally do about 40 to 50 of these in a row, after about 8 straight minutes on 10 seconds rest, I had to increase to 20 seconds rest. The fatigue catches up to you and you’ll really be feeling how effective this training is. I again finished with one set of the Flexed Arm Hang here.

  Total Workout Time: 40 minutes

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  That’s the scoop with Time/Volume Training! Like I mentioned, you can insert this methodology into pretty much any training split and any program. It’s one of THE best ways to get a mass-building effect out of bodyweight training (when you can get high reps with an exercise) that I’ve ever found.

  Give it a try in your next workout to test the concept then try a couple of complete workouts with it. Then take the concept with you next time you travel and apply to some bodyweight training. You’ll look at the hotel gym (with the stationary bike with no seat and the squeaky hydraulic resistance machines) and LAUGH!

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  Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including “Muscle Explosion! 28 Days To Maximum Mass”, “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at Fitstep.com He can be contacted at betteru@fitstep.com.

Losing Fat is Like Draining a Swimming Pool

Losing Fat is Like Draining a Swimming Pool…Why Spot Reduction Just Doesn’t Hold Water

By Nick Nilsson

Want to lose stomach fat? Have a problem area you want to tighten up?
The bad news is simply training that area to death won’t
accomplish it! Learn why spot reduction doesn’t work
and what you CAN actually do about those problem areas.

“How can I lose my gut?”

“How do I stop my arms from flapping in the wind?”

“How can I get rid of this stomach fat?”

“How do I lose just the fat on my thighs?”

These are questions I hear regularly…the bottom-line question being asked is “how can I lose fat from one specific area?”

And I’m sorry to say, the quick answer is…

“You can’t.”

But don’t panic! Just because you can’t spot-reduce from one specific area doesn’t mean you’ll never lose that fat! It just means you have to look at things a bit differently when it comes to fat loss.

THAT is where the pool I mentioned comes in.

I would love to give credit to the person who I burgled this analogy from (if you’re reading this, let me know!) but think of your bodyfat stores as a pool…

When you fill up a pool (i.e. bodyfat stores), the deep end fills up first, right? Of course! It’s the deep end.

Well, the same thing happens in your body. Think of your stomach as the deep end. When you start putting on fat, your deep end starts filling up first.

So you’re happily swimming along until one day you realize your swimming pool is too full and it’s time to drain some water from the pool (i.e. lose some fat).

To spot reduce and lose that fat from the “deep end,” you’d have to drain the deep end first. Not gonna happen. If you can think of a way to drain just the deep end of a pool, I’d like to know it!

This is what happens with fat loss. The stuff you put on LAST is the stuff that comes off FIRST. And generally speaking, the stuff you put on FIRST (i.e. problem areas like the gut and thighs) is the stuff that comes off LAST (because it’s the deep end of the pool).

So what’s the strategy?

You’re going to have to drain more of the pool to get that deep end down.

In fat-loss terms this means you’re going to have to lose fat from all over your body before the stuff you REALLY want to get rid of comes off.

I know…that’s probably the LAST thing you wanted to hear but it’s the unvarnished truth.

I’m afraid doing ten thousand crunches every morning won’t get you the ripped six-pack you’re looking for. And doing ten thousand leg-lifts (no matter how much you feel the burn) won’t pull that fat from your thighs. It’ll tighten up the muscles underneath that fat, but you won’t really SEE much of a difference.

When the body switches on fat burning, it does so on a systemic basis. Going to back to the pool analogy, this would be like having multiple drains all draining water from the pool. The water level goes down evenly when you drain a pool, no matter how many drains you’ve got or where the drains are draining from.

So when you lose fat, even if you’re exercising the heck out of your abs by doing ten thousand crunches, you could be pulling fat from your legs for fuel.

The REAL secret about spot reduction is that you can’t pick your spots.

Your body picks the spots for you. Reducing ALL your spots is the only way to spot reduce.

So now that I’ve crushed your dreams about losing fat from just your stomach or thighs, I want to tell you that overall fat loss is not as hard as you might think!

Even small changes in your training and eating can really make a big difference in draining your fat pool. You don’t have to go on a crash diet or train 3 hours a day to get results.

Eating better and training as little as 30 minutes, 3 times a week can get you moving in the right direction.

If you’re interested in more information on how to lose fat, have a look at these articles:

And if you want to REALLY kick-start your fat loss be sure to check out my book “Metabolic Surge – Rapid Fat Loss!“

——————

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at BetterU

Building Muscle 5 Training Techniques

The 5 Most Effective Exercises and Training Techniques That Will Get You Kicked Out Of A “Normal” Gym! By Nick Nilsson of Better U Fitness For building maximum muscle and ripping the fat off your body, conventional training is NOT where it’s at. I’m going to teach you 5 of THE most effective exercises and techniques that will have “management” pulling their hair out!

 

The most effective exercises and training techniques are the ones that push your body to the limit…they activate more muscle fibers, challenge your balance and determination, and push your strength to the limit! Oddly enough, they can also get you kicked out some gyms! (Not that I know this from personal experience or anything…) These top 5 techniques are among THE very best for achieving the goals they’re targeted for. Use them wisely! 1. Lockout Partial Squats This exercise will draw the ire of any self-respecting gym owner, especially one that hasn’t invested in good-quality, high weight-rated Olympic bars. Why? Because, when you do this exercise with REALLY heavy weight (as you should for maximum effectiveness), your standard “el-cheapo” Olympic bar is going to BEND and bend PERMANENTLY. If and when the gym management sees bent bars and you’re the only one using really substantial weight on them…well, you get my drift. So how do you do Lockout Partial Squats? They’re quite simple – basically, you set the safety rails in the power rack to just below the very top position of your squat. Then you set a bar on those rails. Then you pile a LOT of weight on (you can warm-up with what you would normally do for a one-rep max). When the bar is set up, step underneath, get it set on your back then finish the lockout. Simple as that! You can see this technique in action here (I’ve also got a picture below): In this example, I’m using the lockout squat as a static hold, standing up with it then just supporting the weight at the top – I’m using 950 lbs on the bar (10 plates on either side) using a bar rated to 1500 lbs. As you can tell, I’ve learned my bar-bending lesson!   2. Fat-Loss Circuit Training This is a training technique that is downright AMAZING for fat loss. It’ll kick your metabolism into overdrive like nothing else. So why will it get you kicked out of a gym? Let me tell you how it works first… At its simplest, you’re doing a regular weight workout, but instead of taking complete rest in between sets (e.g. do a set of 8 reps than sit on the bench for a minute doing nothing), you’ll be doing 30 to 40 seconds of moderate intensity cardio training. Here’s what it would look like: 1 set of 8 reps bench press 40 seconds jogging on the treadmill 1 set of 8 reps bench press 40 seconds jogging on the treadmill 1 set of 8 reps bench press 40 seconds jogging on the treadmill 1 set of 8 reps bench press 40 seconds jogging on the treadmill And so on, for the rest of the workout… It is actually deceptively simple and seems relatively easy…but let me tell you, when you do this in a regular workout, it will AMAZE you with how strongly it revs up your metabolism. You can read a more in-depth description of this technique in this article: Fat-Loss Circuit Training – a revolutionary fat-burning, metabolism-boosting training technique It’s a technique I use in my “Metabolic Surge – Rapid Fat Loss” program So why will this technique get you kicked out of the gym? Well, as great as this technique is, it DOES require you to go back and forth between weights and cardio equipment. To do this (and this is normally only a problem if you train at a busy gym) you have to claim both a weight training area and a cardio machine. Most gyms frown on this type of thing, especially at a busy time. Chances are, your stations will be gone the moment you step away from them. Fortunately, it’s easy to remedy with a simple modification! Instead of using a machine for cardio, you can skip rope, step up and down on a bench or on stairs, or you can jog in place. 3. Power Cleans or Any Olympic Lifting In General If you go to a Bally’s, or another similar type of machine-oriented commercial gym, and start doing Power Cleans (or any Olympic lifts) in eyeshot of any of the “supervisors” or trainers, chances are good that you will be asked to stop (been there!). Why? Liability. You see, if YOU know what you’re doing and you know how to perform the exercise safely, that’s one thing. But the other person WATCHING you do that exercise (who is probably not experienced enough to perform it safely) might just decide to try it out and hurt themselves. And, of course, when that person does drop that barbell on their foot or wrench their back, they’ll sue Bally’s, which is what Bally’s is REALLY worried about here. The thing is, Power Cleans and Olympic lifts are GREAT for building explosive power. They’re NOT dangerous at all when taught correctly and under knowledgeable supervision. In fact, injury rates in competitive weightlifting are actually much LESS than even something as simple as running! It’s all in proper instruction. 4. Backwards Treadmill Running And Walking For TORCHING The Quads You may now know this but the treadmill can actually be a GREAT muscle-building tool…it’s just not immediately obvious HOW. You see, if you’ve got stubborn quads, part of the problem is probably blood supply. Most lagging muscle groups correlate with poor blood supply. Think of it this way…which of your bodyparts pump up most easily? Which ones are the hardest to pump up? Now which ones develop the most easily? I can tell you with near certainty, your muscles that pump most easily also develop most easily. Back to the treadmill. Most people face forwards when using the treadmill, which is fine…even encouraged, if you will. But turn yourself around and run or walk on the treamill facing BACKWARDS (and set the machine to a high incline) and you’ve got yourself an exercise that will quite simply TORCH the quads more than you will believe. And in the process of this torching, you are going RAM more blood into your quads than you can with pretty much any other exercise. This dramatic increase in blood flow will actually help improve overall circulation to the quads, which will help with future muscle growth. Very effective stuff…you can read more about it and see it on video here:   So why could this training technique get you kicked out of a gym? Well, standing backwards on a treadmill does increase the overall general risk of even using a treadmill in the first place. This is why you MUST hold solidly onto the rails as you’re running or walking on it. You should, at any given moment, be able to instantly support yourself on the rails and step off the belt. But most gyms don’t have this level of trust in their members. Even a perfectly safe and effective technique like this may fall within the reasoning of “different = bad.” Here’s the thing…when you hold the rails solidly while using this technique (and you can step off at any given moment), I think it’s actually SAFER than running FORWARDS on the treadmill! 5. Deadlifts The deadlift is one of my favorite exercises…there’s just something so satisfying about grabbing a really heavy bar and lifting it off the ground. There’s no middle ground…you either lift it or you don’t. And the crazy thing is, I HAVE almost gotten kicked out of more than one gym for doing plain old deadlifts! The first time was at a gym in Ft. Lauderdale. I was doing deadlifts, minding my own business, not slamming the bar to the ground or dropping it or anything like that, when the attendant came over and said: “I’m sorry. We don’t allow deadlifts in this gym. They make too much noise.” And I actually felt sorry for the poor guy who had to come up and tell me this…I could tell by the look in his face he knew what a stupid rule and stupid reason it was but he had no choice but to enforce it. (Apparently the coffee shop on the first floor below didn’t realize there was a GYM upstairs when they opened up and would complain constantly about noise…) So I asked him “How about if I just do deadlifts but don’t set the weight on the ground in between reps AND I’ll be very gentle when I DO set it down at the end of the set. You won’t hear a peep.” I demonstrated a set of continuous-tension deadlifts (which are a GREAT variation of the deadlift, by the way…you do the exercise but never let the weight plates touch the ground between reps…VERY tough to do with heavy weight). He looked suspicious but said that was okay and I was able to finish my training for the day without getting tossed out. The second time was at Gold’s Gym in Nassau, Bahamas. On this occasion, I was doing heavy singles – still not slamming the weight down or dropping it. Then, in between sets over the loudspeaker, I hear… “Please do not drop weights on the floor…it distracts other gym members.“ So I keep going thinking, hey, I’m not dropping weights on the floor. I’m just setting the bar down doing heavy singles. So I keep going and AGAIN over the loudspeaker I hear (in an EXTREMELY snotty voice now)… “Gym users who drop weights on the floor will be asked to leave the premises.” Disgusted, I unloaded the bar, set the safety rails on the nearest rack to just below lockout position, put 10 plates on either side then proceeded to bend the ever-lovin’ CR@P out of that bar with the lockout partial squats from example #1 in this article… I’m just kidding! I really only used 9 plates… Nick Nilsson been weight training for 17 years, been a personal trainer for 10 years, a professional fitness writer for 7 years (published in Men’s Fitness, Reps Magazine, Muscle & Fitness and on hundreds of websites) and I’ve got a degree in Physical Education, covering advanced biomechanics, physiology and kinesiology. Nick has published 7 weight training books: “The Best Abdominal Exercises You’ve Never Heard Of” “The Best Exercises You’ve Never Heard Of” “Metabolic Surge – Rapid Fat Loss” “Muscle Explosion – 28 Days to Maximum Mass” “Gluteus to the Maximus – Build a Bigger Butt NOW!” “Specialization Training” “Hybrid Training” Nick is in my opinion is one of the most innovative trainers around today. if you read my blogs and articles you know I like variety in my workouts. When it comes to taking an exercise and making it better Nick is the man. Check out Nick’s site at Better U fitness

Done For You Fat Loss Meal Plans PT 3

Hi,  just wanted to give you a quick reminder about the Done For You Fat Loss Meal Plan. The price will be going up so if you think it will work for you get in before the increase.

Here is some info I took of Vince’s site.

Nutrition Reality #1 You Can’t Out Train A Bad Diet

You could run two marathons a day and still get fat.

Even if you resorted to a bodybuilders diet of chicken, broccoli and brown rice six-times a day, you can still get fat.

How?

Eat too much of it.  The excess has to get stored somewhere and unfortunately that is known as your belly-bulge.

It doesn’t matter how many hours a day you workout, what kind of supplements you take or how “healthy” you eat if you consumed too much of it.

You probably learned that back in high school science class.

It’s amazing how marketing geniuses can get us to underestimate this simple nutrition fact.

Nutrition Reality #2 Diet Is 90% of the Equation

Think about it.

It takes about 3-minutes to consume a delicious muffin or donut and wash it down with a glass of juice or your favorite mocha drink.  3-minutes later you’ve consumed almost 1000 calories, 50 grams of fat and 120 grams of sugar.

Bam!  So much for that flat stomach…

You just cancelled out 2 days worth of working out! That’s called one step forward, two steps back.  I don’t’ have to tell you how hard you have to work your butt off to burn those 1000 calories, right?

You got to bust your ass sprinting up some stairs for an hour just to cancel out the damage you inflicted on your belly.

So it takes 3-minutes of mouth-watering delight to lose your six pack and it takes 60-minutes of heart-pounding, muscle-screaming workouts to get your six-pack.

Now you see why all the cover-models and bodybuilders say, “It’s all diet, diet, diet…”

Nutrition Reality #3 “Eating healthy” Without a Plan Is Guaranteed Failure

My clients protested, “But I eat healthy…” or “I don’t eat bad though…” while I confronted them with this truth.

 “Eating healthy” is a relative phrase.  You may be in fact eating “the top super foods” every day or a “variety” of proteins and fats or avoiding the “bad carbs” but still crippling your success.

Why?

How do you know if you’ve eaten too much or too little?

What do you modify at the end of the week when you jump on the scale and nothing has changed? What do you do?

Eat “healthier?”

Done For You Fat Loss Meal Plans

I bet you can relate to the three C’s…

Confusing, Challenging and Consuming

#1 Diets are CONFUSING

Just like you, I agree that nutrition advice has become overwhelmingly confusing.  One best-selling book says no carbs, another book says no fat.  This expert says to skip the protein and the other expert says to ignore that advice.

Maybe I should eat according to my ancestors or my blood type?  Maybe I should go with the instinct diet?  That one sounds interesting…

It’s at the point now that every single food is on some guru’s “bad list.”

If I followed all of their advice, my plate would be empty every meal!

Bottom line, it’s impossible to escape the confusion, especially since every diet promises to be better than the last.

Aren’t you dreaming of the day you can stroll into a grocery store and not be terrified or torture yourself with guilt, no matter what you eat?
#2 Diets are CHALLENGING

Just like you, I can’t possibly keep up with all the “breakthrough” diets that rain in from the sky each-and-every-day.

It doesn’t help when at least 10 of these diets get national publicity and make the best-sellers list.  What if the next one is actually the real thing?

You would be making a horrible mistake passing up this new diet opportunity even though the diet will force you to shell-out more money, make you feel miserable, overanalyze, is outrageously unpractical, and impossible to follow long term.

Bottom line, the diet mafia is seducing you, again, to abandon your better judgment and eat like you’ve never eaten before.

#3 Diets are CONSUMING

Did you ever realize that the countries (a.k.a. United States and Canada) that are most obsessed about nutrition, dieting and diet foods are the fattest and most out of shape?

Go figure.

Being consumed with food is affecting your mood and self-worth!

It’s one thing to be a little upset because you over ate in a meal, it’s another thing to be downright depressed because you ate some garlic toast for lunch!

Our society has never been so consumed with diet and nutrition as it has in the past 50 years and yet our physiques and health are going right down the tubes.

If food is consuming your life and leaving you emotionally drained, guilt-stricken, literally afraid of eating and straining your personal relationships, then keep reading to discover a simple-fix that defies common sense!

It’s the exact simple-fix that will help you lose the last 10 pounds or the first 100 pounds like a bad habit and obliterate even the most stubborn fat from any body part.

Fact: More than ANYTHING else, you’re diet is holding you back and here is what you can do to fix it, once and for all…

Done For You Fat Loss Meal Plans

Get lean, or stay fat.  It’s your decision.

Why do I say that?  Because this is your absolute LAST chance to get the program that is going to put your results over the edge, while being
maintainable and livable, and DOABLE, before the price DOUBLES Friday night.

You want to talk about why people fail?  It’s because 99% of the diet programs out there aren’t realistic.  They aren’t practical, and believe me, I feel your pain.

But that’s NOT this program, This one is special.  This one is going to be a GAME CHANGER for you–and I guarantee it–because it’s just so incredibly livable.

Not only that, but you get to EAT NORMALLY to get you the head-turning physique you’ve always wanted–FASTER.

Done For You Fat Loss Meal Plan

Meal Plans Do You Need Them For Fat Loss?

So ARE meal plans necessary for fat loss?

And without further ado, the answer is yes…and no!

Allow me to explain…

Following meal plans is one of those things that you either
love or hate. You either feel like you HAVE to do it in order
to get results or you feel like there’s NO WAY you’ll ever be
caught dead doing it. It’s rare you find somebody who sits on
the middle ground in this one.

As most people know, in order to lose fat, you’ve got to have
a caloric deficit, taking in fewer calories than you burn on
a daily basis. No surprises there.

Now here’s the thing…in order to consistently achieve that
caloric deficit and lose fat, you must be AWARE of your calorie
intake.

I believe the REAL question we should be asking here should not
be “Is meal planning necessary?” but “Is calorie-AWARENESS
necessary?”

So if, in order to be aware of how many calories you’re taking
in, you need to specifically PLAN and COUNT them (by weighing
food and referencing food charts), then THAT will be what you
have to do to get results.

And that is totally fine!

But if you’ve already GOT a good awareness of how many calories
you’re eating in a day and you know what you need to eat (or
not eat) in order to achieve that caloric deficit, then meal
planning is NOT necessary for you.

The key here, again, is awareness.

You see, the big problem with not following meal plans arises
when a person THINKS they’re aware of their caloric intake but
they really are NOT.

It’s a fact that most people dramatically under-report their
caloric intake when they are asked to estimate how much they
eat in a day. When they keep a food diary and have to write
down every little thing that goes in their mouth, in some
cases their TRUE caloric intake nearly DOUBLES.

So even if you don’t want to follow a meal plan, it may be
time for a quick compromise. It’s a temporary calorie count/reality
check!

If you’re not losing fat right now and you feel like you’re
not really eating much, here’s something you can try in order
to test your “caloric awareness”:

First, write down how many calories you THINK you’re eating
every day.

Now for the next full week, write down everything you eat.
And I do mean EVERYTHING. Every little taste and every little
snack. EVERYTHING. Just write down foods and portion sizes -
don’t try and look up how many calories each thing has and
don’t suddenly change your diet because you want to make
yourself look good – just keep doing what you’ve been doing.

At the end of the week, go to a food chart and research
everything you ate. Add it up and divide by 7. This will
give you your average daily caloric intake.

If you’re within a few hundred calories of your original
estimation, congratulations! You’ve got good “calorie awareness!”

But if you’re off by a significant margin, this will give you
some VERY useful feedback on what you need to do to get fat
loss rolling again.

So there’s a vote FOR meal plans…let’s look at the other
side of the coin.

And I’ll be blunt here…the calorie counts in meal plans,
no matter how careful you are, are simply NOT 100% accurate.

Think of it this way…no two pieces of food are alike. When
you buy a steak at the grocery store, they don’t charge you
per steak, they charge by the pound. And even when they charge
by the pound, two steaks of the same cut can have DRAMATICALLY
different composition – one could be lean and one could be fatty!

But if you look at a calorie chart, you’ll see “3 oz sirloin
steak – 100 calories”…or something to that effect.

So even if you weigh and chart every single piece of food you
put in your mouth, you’re STILL going to be off by a fair
margin. That’s just a fact.

And while how MUCH you eat has an impact on fat loss, WHEN
you eat it and what foods you eat together makes a HUGE impact
on your results. “Calories are calories” is true only up to
a point.

For example, if you eat a big meal after a workout, most of
that will get used for recovery purposes. But if you eat that
same big meal late at night, nowhere near a workout, a good
portion of that will just be stored as fat.

Another example is eating sugary carbs with fatty foods – the
insulin response you get from sugary foods will jam that fat
right into your fat cells with very little trouble!

So now that you have absolutely no idea WHAT the heck to do
now, here’s my step-by-step solution…

1. If you like to follow meal plans and it gets you results…
   keep it up!

2. If you like to follow meal plans but you’re NOT getting
   results, either eat less or make sure you’re writing down
   EVERYTHING you’re eating AND are being as accurate as possible
   with your charting (and get some good meal plans, for crying
   out loud).

3. If you DON’T like to follow meal plans and you ARE getting
   results…keep it up! Meal plans are NOT necessary if you’re
   aware of how many calories you’re taking in AND you’re
   getting results.

4. If you DON’T like to follow meal plans and you’re NOT getting
   results, it’s time to take one week to count your calories
   and improve your caloric awareness. It’s only a week and
   it’ll give you a MUCH better idea of what you’re actually
   taking in. This will pay off BIG in the long run because
   once you get a feel for your TRUE intake, you can very easily
   keep yourself honest and ADJUST on the fly.

To my mind, the bottom line is results. If you’re NOT losing
fat, then you’re not getting the results you want…simple as
that. Your approach should be focused on doing what you need
to do to get those results.

Developing your caloric awareness is the key to long-term
success with fat loss. And if you have to follow meal plans
to do it, then that’s what you’ve gotta do!

If that’s the case for you, then go grab the meal plans right
now, because they’re excellent and their relatively cheap
right now (especially considering the amount of work that’s
gone into putting these together).

Yesterday we discussed that you need a nutritional template if you’re truly committed to having the healthiest and most attractive body possible.

A nutritional template just means, a meal plan.

A lot of people make the mistake of thinking they need a SPECIAL PLAN designed to meet their individual needs and that is a MISTAKE, at first.

Eventually you can incorporate some more advanced nutrition techniques but if you’re not flaunting a ripped six-pack, right now, or exuberating all-day energy, you are probably swimming in water too deep.

===================
You’ve Been Lied To
===================

We’ve both been conditioned to believe that you need a nutrition plan different than everyone else. You’re right, partly!

You’ve been told to worry about calories, macronutrient rations and other advanced details in the beginning, which in my opinion is wasted energy.

Focusing on these details is like working on your finishing sprint in the marathon when you’re not even in shape to run 1 mile yet.

The best meal plan is based on BALANCE and VARIETY which is exactly catered to your physiological make up. You can’t get more personalized than that!

==========
The TRUTH:
==========

At the start, EVERYONE’S nutritional quest should begin at the SAME starting line.

Plainly put: You Need A SIMPLE Nutritional Plan You
Can Implement IMMEDIATELY, COMPLETE With The CORRECT,
Foundational Nutritional Principles.

That’s why I want you to download Vince DelMonte’s “Done-For-You” Fat Loss Meal Plans available at

–>Done For You Fat Loss Meal Plans<- click here

It’s critical that you put your meal plan into action TODAY – not tomorrow, not next week or next month.

I love these plans because they are SO EASY to implement your very next meal and continue until you have developed the habits necessary to see results so that you stay motivated and finally perfect your body and health.

===================================
The Best Part Of Your Own Meal Plan
===================================

There are no rules to follow, complex formulas, expensive supplements, ridiculous macronutrient ratios that you need to concern yourself with.

Everything is already DONE-FOR-YOU. 

I prefer to say “DESIGNED-For-You!”

Don’t get me wrong, once you get to being a few percent away from “camera-ready” and “contest-ready” shape, you’re going to have to incorporate some more advanced tricks but for now, it’s best you accept the 3-phase meal plans as the best place to start.

Get your complete set of 30 unique 84-day fat loss meal plans TODAY
Done For You Fat Loss Meal Plans<- click here

To your success,

Joe

P.S. Hurry! The half-price launch sale ends Friday July 3rd at Midnight PST.
Click here to join the thousands of other users who have already PROVEN these plans work 

Done For You Fat Loss Meal Plans

Done For You Fat Loss Meal Plans

Confusing, Challenging and Consuming

#1 Diets are CONFUSING 

#2 Diets are CHALLENGING

#3 Diets are CONSUMING

What do you modify at the end of the week when you jump on the scale and nothing has changed? What do you do?

Eat “healthier?”

What could buying a wedding suit have to do with losing body fat?

A lot more than you think.

Especially when it comes to *Fat Loss Nutrition.*

I was just chatting with muscle and six-pack author, Vince DelMonte and he discovered some interesting similarities to help you BLAST YOUR FAT FASTER while he was shopping for a wedding suit.

Here’s what Vince had to share:

“I always believed that creating a custom tailored wedding suit was an extremely complex, ultra expensive and required an overly experienced and skilled tailor. Yet, I found a tailor who made the process SIMPLE.

I discovered that every custom suit begins with a SINGLE TEMPLATE. Over time the and multiple fitting and modifications, eventually the suit becomes exquisitely tailored.

=============================
My revelation can be plainly put,
the perfect suit begins as NOTHING
MORE than a one-size-fits all template.
==============================

Nutritional perfection (fat loss and muscle building), requires the same.

You need to begin with a simple, basic nutritional template and test it out; tweaking it according to the results you experience, and only you.

Only by beginning here can you arrive at the final destination – a perfect nutrition and eventually a perfect body.

=====================
There is NO magic diet plan
=====================

As you have learned the past 2-weeks, there is no magic diet book or test or “eat right for your blood type” kind of solution.

In our combined 20-years of experience in the nutrition field, the best way you can get your best body ever is to follow a meal plan that is based on concrete nutritional principles plus your own informed trial-and-error.

In other words, you begin with a BASIC NUTRITIONAL PLAN, based on the best nutrition information available, test it and modify the nutritional plan based on if you’re gaining muscle or losing fat.

The problem is that the 90% of the nutrition info available is CONFUSING, CONTRADICTING and CONSUMING.

Which is completely unnecessary and ridiculous.

============================
Getting the perfect body and perfect
meal plan must begin with an ORIGIN
============================

If you’re not prepared to put in some time, effort, discipline and pay attention to a few details, then getting and keeping a rock hard body (forever) may NOT be in the cards for you.

Sorry.

But if you agree that you need a BASIC TEMPLATE that you can begin with from which to depart, a simple “done-for-you” template that start, test and modify (if even necessary).

Today I want to DIRECT YOU to the best FAT LOSS MEAL PLANS I’ve ever seen. Vince DelMonte and Empowered Nutrition want to give you a complete 3-phase system called, “Done-For-You” Fat Loss Meal Plans.

Every caloric amount is included. 84-days of variety for each plan. Grocery lists, delicious recipes and more.

Click here for more information:
Done For You Fat Loss Meal Plans

Today is the first day of a 72-hour HALF-PRICE special because these plans just went LIVE today. I highly recommend you pick up your 84-day meal plans if you’re ready to lose your gut and love handles and get ripped!

Talk soon,

Jag252

P.S. Hurry! The half-price sale ends Friday night, July 3rd, at midnight and I know Vince, John and Pat have some cool fast-action bonuses to nail down your fat loss nutrition and perfect your body even faster.

Click here to join
Done For You Fat Loss Diets

7 Tips To Speed Up Your Metabolism

Seven Quick Tips To Speed Up Your Metabolism and Burn Fat Faster

By Nick Nilsson

The speed of your metabolism is the real key to burning
fat quickly and efficiently. Here are seven easy tips
for boosting your metabolic rate.

Your metabolism or metabolic rate can determine exactly how quickly you gain or lose fat. Here are some quick tips you can put to use immediately to help crank up your metabolism and increase your fat burning.

1. Eat Breakfast

It’s no myth that breakfast is the most important meal of the day. If you skip breakfast thinking you are saving calories or time, consider this…

Your body has been in a fasting state for 8 hours or more. When you wake up and don’t give it any food, its natural reaction is self-defense. It thinks “famine” and automatically slows your metabolism to a crawl to conserve calories. Not only does everything you eat for the rest of the day have a far greater chance of being stored as fat, your chances of burning any fat off that day are low.

And here’s the whammy… you’re going to get really hungry later and will probably want to eat something that’s not so good for you. With your now-slower metabolism (because you skipped breakfast), you’re going to store a lot more of that “not-so-great” meal than usual.

2. Eat Frequently

Besides skipping breakfast, the next biggest metabolism-killer is long waits between meals. Every time you eat something, your metabolism ramps up to process the food. The more frequently you eat, the more frequently your metabolism will get a boost.

The real key, however, is to be sure you’re eating smaller meals (eating 5 big meals instead of 3 big meals isn’t good for losing fat!). Try to eat 5 or more times per day, even if it’s just healthy snacks between meals.

3. Exercise With Intensity

Your metabolic rate is directly related to the intensity of the exercise you perform. Walking will burn calories while you’re doing it and give your metabolism a small boost for a little while after but it doesn’t compare to high-intensity interval training. That type of training can boost your metabolism for a full 24 hours or more after.

Even if you can’t handle high-intensity training, you can always find ways to make the easier exercises such as walking more intense, e.g. walk faster, walk up hills, wear a weighted back-pack, etc.

4. Train With Weights

Weight training builds muscle and muscle is a huge factor in determining your metabolic rate. Muscle tissue is very metabolically active. Your body burns a lot of calories just to maintain it.

Weight training gives your metabolism a triple-shot. Not only do you burn calories during the exercise, you also increase your metabolic rate long after the exercise (provided the training you are doing is intense). Add to that the extra muscle you build from the training and you can see how effective weights can be for boosting your metabolism.

5. Eat More Protein

Of the three major macronutrients (protein, carbohydrates and fats), protein requires the most energy to digest. Protein is also less likely to be stored as fat because of this. Protein will also help you to build up your muscle.

I don’t recommend that you overload on protein, however, focusing on getting plenty of good-quality protein from a variety of sources (e.g. lean meats, chicken, fish, eggs, soy, etc.) can help keep your metabolic rate high.

6. Take Your Vitamins

Your metabolic rate basically boils down to chemical reactions in your body. Vitamins and minerals (and water) are important parts of these chemical reactions. If you don’t have enough of these components available for your body to use when it needs them, your body will have to limit itself to what you’ve got.

Think of your metabolism as a car assembly line. You can’t build a complete car until you have all the parts available. If, for example, you only have enough doors available to build 100 cars but you have 200 doorless cars on the line, you’re missing out on a lot of potential production.

By taking a multivitamin on a regular basis, you will not only support your metabolism but your health as well.

7. Reduce Your Fat Intake

Fatty foods take longer for your body to digest and they leave you feeling fuller longer. While not being hungry is certainly fine when trying to lose fat, eating meals that encourage you to wait longer periods between eating can slow your metabolism.

This goes back to the point about eating frequently. If you eat fatty foods for breakfast, you may not want to anything again until lunch, which could be 5 or more hours away. Ideally, you should eat approximately every 3 hours.

If you’re looking to give your metabolism a boost, give these tips a try. A faster metabolic rate can help you tremendously with fat loss.

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Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at .