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Many people ask about the quickest most permanent way to lose fat. Even I have been guilty of looking for a quick fix myself. But the answer (or Part of the Answer) Lies within your own kitchen. If you have the top fat burning foods in your tool shed, you won’t be able help but to burn fat.

Discover the Top 5 Fat Burning foods by going here:

Top Fat Burning Foods to Lose Belly Fat

Just the other day I received an email from one of my customers. In the email he explained that he had just bought my program, but that he was told that he needs to only do cardio FIRST to lose weight, then to begin training with weights. And now he’s confused as hell and doesn’t know what to do, that’s why he emailed me.

And thank goodness he did.

First off, I’m a level headed guy, but the email made me absolutely HOT.

Not at my customer, but at the people around him giving him bad advice. I can’t blame him for wanting to listen to the people closest to him, because his friends are probably not trying to intentionally sabotage his goals…

But they ARE DEAD FRIGGIN’ WRONG.

A lot of people (and I mean literally) think that cardio is the ONLY way to burn fat… and they think the best way to lose fat is to perform cardio.

So, let’s look at why this is the wrong approach and why it can actually make you a fatter.

First, the human body is designed to burn a mixture of fat, carbohydrates, and oxygen.

When you perform cardio, the first 10 seconds or so, you’ll be burning strictly phosphocreatine before your body switches over to the other mixtures.

The main difference between doing cardio and sitting at your desk is that while doing Cardio, you’re burning a greater percentage of this mixture.

That’s the ONLY difference. It’s like starting your vehicle. Whether it’s at a low idle or
you have the pedal to the metal, it’s still burning the SAME mixture of gas and oil.

It’s just that when you have the pedal dropped to the floor you’ll be burning MORE of this
mixture.

Okay, now that we’re clear on that, let’s get to the meat.

The role of Fat and why it’s burnt LAST during cardio

Fat is where your body stores precious nutrients; it’s the last resort for survival.

If you’re in a calorie deficit trying to lose lbs, the fat stores are the last thing your
body is going to dip into for energy and fuel.

So, that leaves a higher percentage of carbohydrates and oxygen for your body to use to fuel the cardio workout.

Here’s where it gets hairy. When your body has a low storage of carbohydrates (as when you’re on a calorie restricted diet), it WILL breakdown proteins and muscle tissue to use for energy.

It does this by converting them into Carbohydrates (glycogen) THEN using them for fuel.

I know you don’t want a science lesson, but this process of breaking down protein and muscle is called glyconeogenesis. And what’s worse is the process alone requires even MORE energy…

taken from the same pool:

protein & muscle

If you look glyconeogenesis up in a med dictionary:

“The making of the polysaccharide glycogen without using glucose or other carbohydrates and instead using things like fats or proteins.”

AHHHH!!

It also converts fat into carbohydrates to use as fuel, so I’m good, right?

Wrong.

Fatty acids cannot be converted into glucose in animals,
the exception being odd-chain fatty acids.

It uses mainly protein & amino acids… the stuff from your muscles

So why the heck is this important?

A little known fact is that Muscle is where fat is burned. The more muscle you have, the more fat you burn.

So all of these little processes your body goes through to convert muscle & protein to carbs to use as fuel decreases the amount of muscle on your body.

The less muscle you have, the less fat you burn.

So, in the end, you cripple your calorie burning potential day in and day out.

Sucks, huh? I don’t make the rules, I’m just the messenger.

And if you want to know the absolute truth, you don’t even NEED cardio to burn fa-t.

If you haven’t seen it yet, here’s the story of how one woman lost 31 lbs of fat without doing cardio at all:

How to Lose Belly Fat Without Cardio

If you need additional proof you don’t need cardio for fat loss, here’s the story of how Les dropped his body fat below 7% after cutting cardio completely out of his program:

Get Ripped Six Pack Abs

Since muscle is where fat is burned, the number 1 goal you should strive for regardless if you’re a man or a woman is maintaining or increasing your overall lean muscle mass while in a calorie deficit. The best way to do this is through some type of resistance training - preferably weight training.

’til next time, Train Hard & Live Easy,

Todd Scott
www.HowtoGetSixPackAbs.com

Developing 6 Pack Abs is one of the most sought after goals in the world. Often times people are confused about what it really takes to develop flat six pack abs, and end up spending countless hours doing crunch after crunch, searching for just the right exercise to get a 6 pack.

Sadly, if you’re searching for the perfect exercise for six pack abs, you’ll never find it. However, ab exercises are important to your program if you truly are seeking six pack abs, it’s just not the most important factor.

If your looking for ideas for ab workouts & exercises, you can find 3 tricks that will spice things up for you at the 6 Pack Abs Exercises article page.

By Registered Dietitian Jayson Hunter

It’s unfortunate, but true: Many women feel the need to starve themselves when they have twenty pounds they want to lose so they can look great for a special occasion. Whether it is a wedding, class reunion or some other special event there is a tremendous amount of pressure on women to look great. And this pressure often leads to the yo-yo dieting and weight gain that is so prevalent in our society today.

You know the pattern: You starve yourself and seem to drop a ton of weight fast. But then when you go back to your normal eating patterns you gain not only the weight you lost back, but you gain even more!

And it’s all the result of one thing: Starving your body of the nutrients it needs.

As you’ve probably read somewhere by now, your body’s metabolism actually burns more fat when it’s fed more often. So if you want to lose dress sizes and inches fast you need to be good to your body. And that means eating the foods it craves to help it melt fat.

So here are 5 simple steps you can follow to help you lose twenty pounds of pure fat. And these steps will help you keep the weight off and end – once and for all – the yo-yo dieting dilemma.

Oh, but before I forget, at the end of the five tips I will tell you about a website for you to visit where you can even more great FREE info and even a 30 day meal plan to make your life even easier!

1. Increase Non-Starchy Vegetable Intake

You have probably seen this many times before, but I guarantee it is one of the most important steps to losing weight. Why you ask? One reason is because eating non-starchy vegetables increases your fiber intake which makes you feel fuller quicker.

Another reason is that vegetables are energy consumers. It takes more energy to digest a vegetable than a type of carbohydrate. You could actually be in a negative calorie balance if you compared one carrot’s calories to the amount of calories it took to digest and utilize that carrot.

There are studies that show on average for those that ate 4 or more servings of non-starchy vegetables a day were the biggest losers when it came to weight loss

2. Protein Should Be At Every Meal

To optimally preserve your lean body mass while losing weight it is extremely important to consume some type of lean protein at every meal.

Protein is a great nutrient to prevent you from overeating because it will fill you up quicker.

It is also another nutrient that is energy costly, which means it takes more calories to digest and utilize protein than it does a carbohydrate.

Your best sources of protein are beef, chicken, fish, eggs, and dairy.

3. Eat Whole Grain Carbohydrates

Consuming whole-grain carbohydrates regulates your insulin levels and keeps your body from producing too much insulin. This, in turn, keeps you losing weight.

Large amounts of insulin promote fat storage and fast digesting or simple carbohydrates produce large amounts of insulin. You want to limit or avoid these fast digesting carbs.

By doing this you not only improve your health, but will speed up your fat loss.

Some studies believe that up to 70% of successful weight loss stems from keeping insulin levels in check and to do this means eating whole grains and avoiding simple carbs.

4. Eat More 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. They also help with brain function and many other essential processes that take place in the body on a daily basis.

Essential Fatty acids also help prevent certain diseases such as heart disease and cancer. Some studies are starting to show that consuming Omega-3 products may boost your metabolism by as much as 400 calories a day.

5. Eat Frequent Meals

There is a direct correlation with eating patterns and volume of food consumed as well as insulin levels.

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 eating smaller portions throughout the day, you tend to eat less food overall. You also control your blood sugars because, by ingesting a steady state of nutrients throughout the day, your body has no need to significantly elevate insulin levels to handle large amounts of food.

Now of course I do recommend you exercise while making these 5 changes to your diet because nutrition and exercise go hand in hand for fat loss. If you make these simple changes to your diet and take part in an exercise program that has you burning calories then you will drop dress sizes and inches quickly, safely and permanently.

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet Homepage

by Todd Scott, HowtoGetSixPackAbs.com

If you’re interested in discovering some areas where you may be going wrong in your abs training and your attempts at losing stomach fat, I have an interview for you below that you’ll want to read.

In it, Scott Colby, grills me on the topic of abs training, booze, & burning stomach fat

Here’s a copy of the first half of the interview below. In this part of the interview today, we’ll just deal with training aspects.

In a couple days, I’ll send out the rest of the interview, where Scott & I cover the nutrition aspects - plus I go into step-by-step detail about how you can booze it up and still burn off your belly!

Here’s the first part of the interview:

Scott C: Why don’t sit ups, crunches, and the ab machine gizmos
help you get a 6-pack?

Todd S: Think about this for a minute, our muscles are designed to adapt to the amount of stress consistently placed on them, so if sit ups, crunches, and ab machines are supposed make your belly shrink, then that would mean adding additional stress to other muscle groups would cause them to get smaller, too. Yet, when you see someone who is at an advanced fitness level, their muscles are typically larger than the average person.

For example, have you seen a cyclists’ legs? By cycling alone, they place more stress on their leg muscles than the average person. The result? Moderate to Large leg muscles.

Basically, muscles adapt according to the amount of consistent stress you put on them. If you do leg exercises, your leg muscles will adapt to the added stress by becoming stronger and denser. That means they get bigger, and that’s why people who want bigger (not smaller) legs do squats and other leg exercises rather than avoiding them.

We sometimes forget that our abdominals are made up of the same material and are muscles themselves. So by training
them (regardless if you’re doing sit-ups, crunches or an ab machine), the same thing will happen, they’ll grow stronger and denser. And in the end they’ll be bigger. It has very little to do with burning fat.

It’s true that by increasing the size of your ab muscles you’ll increase the rate of your metabolism to an extent, but not enough to make a noticeable difference.

You can see undeniable truth that ab exercises, sit ups, and crunches will not help you get a six pack by reading the story of Mark Pheltz at HowtoGetSixPackAbs.com. He set the Guinness Book of World Records for the number of sit-ups at one time. How many did he do? 45,005 Sit-ups in 58.5 hours… Go see for yourself if he had six pack abs, you’ll be shocked at what you’ll read at the Ab Exercises Don’t Burn Fat homepage.

*note- when you get to the homepage, just click “women” if you’re a woman, and click “man” if you’re a man
to read Mark’s story and see with your own eyes what 6 months of sit-ups 6 hours per day will do for your belly fat.

Scott C: What types of exercises do work to shed belly fat?

Todd S: There really isn’t a “type” of exercise that burns fat better than others. Some will argue that full body movements burn fat faster, but there’s more than one way to skin a cat.

The fact remains that the more muscle you have on your body, the more calories you’ll be able to burn during a given day. So, no matter whether you’re a man or a woman, the ultimate goal is to choose exercises that stimulate the most amount of muscle at a time.

If you want to go with full body movements, that’s perfectly fine. Generally, I will train Men and Women differently even though both can lose fat by following the same program.

Guys typically like having large, hard muscles overall, so in order to burn the maximum amount of fa-t while still focusing on smaller muscles, I’ll use both single and multi-joint movements within supersets or triple sets as well as add explosive movements.

Here’s an example triple set I’d use:

Bench Press
Barbell Curl
Explosive Med Ball Push Up

Here you have all three – Multi-joint movement (bench press), followed by a single-joint movement (barbell curl), and ending with an explosive movement (explosive med ball pushup). The single-joint movement is included as the second exercise in the set to act as an “active” rest for the more metabolic demanding explosive med ball pushup which utilizes the same muscles as the first exercise in the sequence. Though, the single-joint movement is an “active” rest, it should still be performed at maximal intensity.

Since the gals typically aren’t concerned with muscle size or hardness and just want the lean toned look, I generally use the same format but with less emphasis on the single joint movements. Here, the single joint movement would be a “true” active rest.

Here’s an example triple set I’d use:

Step-Ups
Bench Dips
Squat Jumps.

The focus of this set is on the legs. The bench dips are thrown in to divert stress away from the legs in preparation for the more metabolic demanding Squat Jumps. Your heart will be pounding by the middle of the second set, so you’ll gladly welcome the Bench Dips as an active rest while being able to focus attention to the back of the arms.

In all if you place more focus on the larger muscle groups, you will burn more fa-t. But if you want to give your body a metabolic spike, I suggest mixing it up.

That wraps up our training portion of the interview. For more info about whether the How to Get Six Pack Abs Program is right for you, be sure to check out the following site:

HowToGetSixPackAbs.com

I’ll be back in a few days with the portion of the interview where we discuss the common nutrition mistakes most people make along with my recommended tips and strategies - PLUS the nutrition side of the how you can drink booze and still lose belly fat!

’til next time, Train Hard & Live Easy!

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