How To Get Rid Of Arm Flab 03/29/2011
 By Jon Benson How to get rid of arm flab is something most people deal with when trying to keep fit over 40. Fitness author Jon Benson, our guest blogger, shared this letter with me to share with you. Cheers, padre art ~~~~~~~~~~~~~~~~ Got arm flab? Know someone who does? Some women I know with a healthy sense of humor refer to it as "their wings" because their arm flab flaps when they walk or jog. It's time to get rid of your wings ladies . . . . . . and guys, listen up: You are not immune to arm flab. Even if your don't have any, the tips I'm about to give will help you build stronger arms. Before I go any further, I have to tell you about Marty Web. Marty looked like . . . well, your typical 59-year-old housewife. Actually she looked a bit worse. She was a good 80 pounds over her ideal body weight. And she had her wings . . . . . . big time wings. Loads of arm flab. That was at age 59. At age 61. . . wow. Different story. Marty transformed her body to such a degree that even I could have never guessed she was an OUNCE overweight! Her story and 52 others just like her, male and female, are in my first book -- and my best-seller Fit Over 40. I'd like you to read more about the cure for arm flab here . . . Marty replaced her "wings" with toned, beautiful arms. And you can too. She has two pages in Fit Over 40 . . . too much to cover in an email . . . but here's the basics to get you started: 1. You have to get your nutrition down pat. Most people think that the flab on their arms (or anywhere for that matter) can be solved by "turning it into muscle." This is not true folks. Fat does not turn into "anything". It is used for energy. Period. Muscle is muscle. Fat is fat. You must use low-insulin nutrition like I recommend in all my books, including Fit Over 40, to lower your body fat. For ladies, the back-of-the-arm body fat is often the last bit to go. But I promise ~~ it will go. I can go for anyone. Marty Web and dozens of other ladies in Fit Over 40 prove that in living color . . . and they share how they did it. Low-insulin nutrition means eating more protein-rich foods, foods that are not processed, and plenty of tasty veggies. But it does not mean you cannot have your pizza and burgers here and there. I do every week and my body fat is low. 2. You must train your triceps. The back of the arm is made of three muscles called the "triceps". You have a long head, a medial head and a lateral head that form the triceps muscle group. If you cannot access a gym, you can do plain-old pushups to work all three heads of the triceps. Here's a few tips. First, if you cannot do a pushup with your legs straight, start by doing them on your knees. Work up to straight-legged pushups. Second, do one third of your reps with your hands facing away from your body, one third with your hands facing toward your body (fingers pointing toward you) and the final third with your hands in the "normal" pushup position, facing the same direction as your body. This will work the various heads nicely. If you have access to a gym, see the exercises for the triceps found in my book Fit Over 40 and say good-bye to arm flab: 3. Finally, you have to have a role model. Find someone like Marty who has lost their wings and use their success to help show you how to get rid of arm flab. Put these three things together and you too will be "grounded" ~~ wingless, but with a lovely pair of arms that never jiggle and look fantastic.  Add Comment Your Heart Attack Risk 03/19/2011
 Test your heart attack risk. Our guest blogger Jon Benson shares his insights on our level of risk for a heart attack and more, what to do about it . . . Cheers padre art ~~~~~~~~~ Want to know what your real odds are of having a heart attack? How about a stroke? Diabetes? Okay, this isn't sounding like a positive letter . . . but hang in there. It gets a lot better and more positive. I was having lunch today with my CPA and my good friend Sherry Strong. Sherry's upcoming book is a must-read. I will let you know when she's ready to release it. Since Sherry has been here visiting me in Dallas I have learned SO much about natural food preparation and what really causes heart disease. Our conversation took a turn to "doctor's tests." I think most of them are worthless. Some are vital. It's important to know the difference. I'm going to give you the three tests you absolutely must take if you want to help ensure your future health in a moment. But first, let me give you Sherry's argument to my third test. Yes, we nutritionists argue sometimes. I'll let you decide. But statically it's far more accurate than any blood test . . . and get this: You can do it at home for FREE. So far, are you with me? Good. I'm going to go in reverse order, third test to last . . . The third test is simply this: Measure your waistline Use a tape measure and do not pull it tight. Measure right below the navel. Write down that number in inches. Measure your height (out of shoes) Write that down too. Multiply your waist inches by 2. If that number is greater than your height inches you are FOUR TIMES more likely to have heart disease. For example; If you have a 36-inch waist and you are 70 inches tall, you are at a much greater risk for heart disease (36 x 2 = 72 which is greater than 70.) However if you have a 34-inch waist and you are 70 inches tall, you risk is far less (34 x 2 = 68 which is less than 70.) Four times. That's more predictive than cholesterol tests by far. And a lot less expensive to boot. Don't just read about this test ~~ DO IT. I'll give you something you can do ABOUT it if you fail this test in a second. The great news is that this is one factor that is totally within your control. Test number two: Know your SED rate. This is an inflammatory marker in the blood. Test number one: Know your hsCRP and LP(a) levels. Both of these can be done as one test usually. Both are inflammatory markers as well as key indicators of heart disease. Go to your doctor and ask for these three blood tests. Usually they can be done all at once. Sometimes they are separate, but they are all crucial. If you are thin and look healthy, listen to this: You too can be Lance Armstrong or Jim Fixx . . . and not know it. Lance and Jim looked like two of the healthiest men on the planet. Lance beat testicular cancer but came within an inch of his life. Jim died after a short jog of a heart attack very young in life. Looks can be deceiving. This is Sherry's argument ~~ and she's totally correct. That's why I give you THREE (well, actually four) TESTS. You see, it's virtually impossible to have a normal SED rate, a normal hsCRP level and a normal LP(a) level and be at imminent risk for any of these killer diseases. Possible, perhaps ~~ but almost not. So, if you look healthy and feel like a bazillion bucks, you still need to know your levels of these inflammatory markers. If you are overweight or obese, you totally absolutely MUST do the waist/height test as well as the others. You see, it goes both ways. Some obese folks test out okay at the doc's office. Their cholesterol, blood pressure, and all typical readings are okay. Rarely does a doc run an hsCRP or LP(a). And rarely do they run a SED rate. See the importance here? Both the fit and the unfit can be at dire risk and not even know it. Now, here's the solution: A low-inflammatory nutrition and training plan, along with plenty of stress-free time. I can help you with the first two things. The third thing ~~ de-stressing ~~ is up to you. You may want to spend 30 minutes a day doing yoga, walking, meditating, praying, or whatever calms your MIND and BODY down. Check it out: Lance and Jim were both doing insane amounts of exercise . . . so much that they demanded insane amounts of high-inflammatory foods. Foods like processed carbohydrates for example. And they both got sick. One of them died. My good friend Dr. Steven Chase believes that 85% of cancer is preventable. That's right! 85%. And he's an oncologist -- a cancer doctor. And you know heart disease is 95% preventable . . . or did you? But all of these killers, especially diabetes, demand a low-insulin, low-inflammatory nutrition and exercise plan. Lance and Jim had sky-high inflammatory levels from all that exercise. It was literally TOO much exercise. That's why so many marathoners die of heart attacks. They eat inflammatory foods and engage in high-stress exercise for too long of a time. So, what's the answer?
Most workout plans are either too easy or too intense for too long a period of time. My System is super-short (7-14 minutes a day, plus walks when you can.) This is enough to build all the muscle you need plus burn body fat when combined with the nutrition plan. My System's nutrition plan is ideal if you are willing to "diet" for a day or two, then enjoy a day of eating "normal" foods. Hey, no one is perfect. Anyone who has half a brain should know that not very many people (myself included) are willing to do without their favorite foods forever. That's silly -- and it's not necessary to burn body fat. In fact, my System 'demands' that you eat these foods . . . at certain times . . . TO BURN MORE BODY FAT! Wild, isn't it? It's the System I've used for years. It's the combination of two books: 7 Minute Muscle + Every Other Day Diet Get them both for one low price . . . Any of my three Upgrade Kits come with both books, a full year of support from me on the Every Other Day Diet group Forum, and so many bonuses I can't list them all. This combo is something I am so very proud to share with you. It's the ultimate System for lowering body fat, increasing lean muscle, lowering insulin, lowering inflammation, and reducing your risk of heart attack. Whether you are in shape or obese, this System is one that will work for you . . .    Is it possible to lose weight and still eat your favorite foods? I think the before and after pictures of Jon Benson, author of Every Other Day Diet, pretty well answers that question. ++++++++++++++++++++ How to Still Eat Your Favorite Foods While Losing Weight What makes a diet stop working? What causes a man or a woman to go on a diet, full of good intentions, only to discard that diet in a few weeks or months?
"Love is the key to staying on a diet, a workout plan . . . anything that requires a change of lifestyle. It may seem obvious, but unless you actually 'love' the diet you are on, there is little chance of you staying on it for very long," Jon continues, "All diets require a change in how you look at food, how you consume food, and even how you think about food. The problem is most diets make too many demands of the dieter right off the bat. They tell you not to eat certain foods, sometimes making that a permanent restriction, while allowing perhaps a day per week to 'overeat' your favorite foods." "This is a disaster waiting to happen . . . and there is a much more balanced, healthy and effective way to diet than this." Ten years ago Jon Benson was a somewhat typical American male:
When Jon decided enough was enough, he, like so many others who are truly ready to change their body and their life, went a bit overboard. "Oh sure, I ate the typical dry chicken, oatmeal with nothing on it, bland rice, and tried to never eat anything I actually enjoyed. Lucky for me I actually love chicken, but most of my diet was composed of what I call my "hate foods", not my love foods -- foods I truly enjoyed eating. But my thinking was just like that of the typical dieter: 'If I eat (fill-in-the-blank favorite food) I'll get fatter and never lose weight!' How wrong I was . . . and after I started and stopped my diet at least ten times during a course of three years I finally got the message." Benson decided to use his nutritional knowledge and his background in body shaping to his advantage. "I started thinking, 'Why not focus on progress rather than perfection?' Again, this seems like common sense, but most dieters are focused on being perfect all the time. So I began applying some old body shaping tricks to my dietary plan. For example, I started cycling my calories. I would eat more on one day, less on another. This kept my metabolism guessing and never allowed my body to hit that dreaded 'no more weight loss' plateau." "Then I decided to push the envelope. I started experimenting with including my favorite foods -- pizza, pasta, and even desserts, all in reasonable quantities -- on my higher-calorie food days. At first it didn't work out too well. But then I used what I now call my "Caveman Principle" which involves strategically eating protein at specific times with a bit less food volume (and this allowed me to stop counting calories too!) and then including my favorite foods on specific days and, most important, specific times. Timing in this case is everything." Jon explains how this timing includes both time of day as well as eating higher-calorie, higher-fat, higher-carbohydrate foods only after exercise. "Specific exercise, done for short periods of time, can set the body up to receive additional calories and carbohydrates more effectively without storing them as body fat. You just have to have to know when to do it. Do it right and it works like a charm." "The end result was a loss of over 70 pounds of fat, and I never gave up eating my favorite foods... not once, but at least three times a week." A study conducted at the University of Phoenix could shed some light on why this approach to dieting may work better than traditional 'calorie-counting' and overly-restrictive foods plans. People given the option of eating more frequently versus three meals a day ended up eating smaller servings of both healthy foods and, on some days, 'junk foods' yet still lost more weight than the three-meals-per-day group. The evidence pointed toward the elevation of the metabolic rate through frequent eating and the psychological ease of being less restrictive regarding foods consumed. "I believe food should be enjoyed, and in my opinion life is way too short to worry about eating perfect all the time. When I crafted this approach into what is now known as "The Every Other Day Diet", it became an overnight smash, and for good reason . . . it gave people a chance to have a life while they are losing weight. Let's face it: Anyone can diet for a day or two, and that's basically what The Every Other Day Diet asks of its users. Of course you cannot go hog wild on your Feed Days (the higher-calories favorite food meals) but just knowing your favorite foods are always just around the corner keeps you on the weight loss track." "The end result is a diet that just about everyone can fall in love with. Loving your diet is the key to dietary success, as I said. And I do happen to love me some pizza! I just use that pizza now to actually help me lose weight rather than gain it, all while staying in good health." Click here to watch a quick video presentation on Jon's "Caveman Principle" of eating and why it works so well for hundreds of thousands of people for fast, sustainable, and enjoyable way to lose weight. "FREE Fat Loss Course and Book!" 12/03/2010
Wow! Fat Loss for Free! This is one of the coolest things I have seen in a long time. Fitness pro Jon Benson released a bombshell last week on the fat-burning world. He is giving away a book's worth of material in his FREE 7-Day Personal Fat Loss Certification Course. FREE . . . and get this: Anyone who completes the course gets his book "The Radical Fat loss Blueprint" FREE as well. So there's nothing to buy at all . . . in fact you get tons of FREE stuff AND you can even earn bucks in the program. It's just too cool for words. So go see it for yourself: Here is a short review: The Course is for anyone who wants to become their own "personal" fat loss expert. It is complete with a quiz each day and more material than most people sell in a book . . . and it's totally FREE. After the course, you get his "Radical Fat loss Blueprint" FREE too. This is all about how he and a group of "guinea pigs" experimented with natural techniques and got up to 21 lbs of unwanted body fat off in just 21 days. The average was 17.5, but some people got as much as 30 lbs off. All with little to no muscle lost. It then outlines the 'exact' workout and supplement "feeding" schedule Jon still uses to get into top shape in 21 days. This is down to the 'hour' . . . and it includes home workouts or gym workouts. Your fat loss choice. This is his gift to my readers, and I am thrilled to share it with you. Enjoy the course!  Fit Over 40 Fit Over 40 11/30/2010
 Fit Over 40 Here is a special Health and Fitness Bulletin for those willing to be fit over 40. Enjoy . . . ------------------------------------------------------ Special Bonus Report Available ------------------------------------------------------ A reminder -- "Slow Poisoning", the eye-opening report by health journalist John Erb, is now available in the "Fit Over 40" members area. Anyone who owns a copy of "Fit Over 40" now receives FIVE free bonus e-books/reports:
AND "The Slow Poisoning of Mankind" by John Erb. This is the incredible report that is literally given to The World Health Organization on the toxic effects of one of the most common food additives in America. If you own "Fit Over 40", just visit the homepage and login to the member's downloads. If you do not own "Fit Over 40", get it here! You can also pick up Frank Mangano's e-book, "The Silent Killer Exposed", for a limited time. ------------------------------------------------------ Poverty and Obesity: A New Study Finds a Remarkable Connection ------------------------------------------------------ While the rich and the affluent still face many of the problems that come with the "king's lifestyle", a new pattern is emerging in the United States and, predictions state, Europe. A new study shows that the trend of ill-health and obesity is shifting rapidly to the poor and less educated portions of the country. The reason this is important to us all, other than a concern for our nation's health as a whole, is the economic strain this will place on our already burdened health care system. By the year 2012, if this trend increases, the middle and upper classes will be looking at massive increases in taxes to fund proposed government plans to address the problem. This is a problem that flat-out does NOT need to exist. Everyone who can afford food at 'all' can easily eat healthy and exercise. Part of the confusion is due to the fact that the billion dollar fitness industry has created a myth . . . that expensive food supplements and organic foods are mandatory for good health. While I believe in both, neither are mandatory. It's the TYPE of food, and the COMBINATION of the foods that make all the difference . . . that, and moderate calories, exercise, and proper mental disposition. This is covered in detail in the best-selling e-book, "Fit Over 40", by Jon Benson and Tom Venuto, CSCS. Get it here! In regards to the study, Dr. Janet Collins of the Centers for Disease Control and Prevention had this to say . . . "Populations are no longer equal in terms of experiencing health problems. Low-income populations tend to experience all the health problems we worry about at greater rates." The five states with the highest obesity rates in the 2005 consensus:
These same five states have higher rates of poverty than the national norm. Meanwhile, the five states with the lowest obesity have less poverty;
Each of these states also have more college graduates and stronger education programs. Education in health and fitness does not need to be expensive, and it certainly does not take a rocket scientist to figure it out. However, many fitness professionals and nutrition 'gurus' lend that impression. If you visit a gym today, especially in a larger city, you'll see a myriad of devices that, frankly, would give you a better workout if you tried to pick them up and move them out to the garbage dump. It can be daunting and confusing for anyone! But, this doesn't have to be the case. In fact, as so many people report in "Fit Over 40", workouts can be done in your own home that will more than satisfy the needs of most people. The same goes for nutrition. While a few people require "high-tech", expensive foods (for medical reasons usually), the vast majority of us can easily get the job done at the local grocery store. The best way to inspire change is to create change in yourself. Start there, set the example, and the word will spread. Anyone can be fit and healthy, and they can do it at ANY age, and at ANY income level above absolute poverty. Cheers, padre art Here are some fat loss tips that fitness author, Jon Benson, would like to share with you before the coming holidays. Cheers, padre art +++++++++++++++++++++ Want to be leaner? Good deal . . . here are 5 tips that will help you along . . . TIP 1 Ditch the Starch Starches, such as rice, potatoes, some veggies, oats, etc. are often considered "health foods." While they can be healthy, they can also pack on stomach body fat like crazy if you overdo them. As you may know, my "Every Other Day Diet" System (EODD) actually encourages you to eat starches and even sweets several days a week to get rid of excess weight: (Some of you may see a survey here on how best to help with your body weight goals.) Well . . . how does THAT work? Simple: Timing is everything. And we take a "weekly" approach to foods rather than a daily approach. This keeps your metabolism guessing. If your body cannot figure out what you're up to, fat burning is that much more powerful. And you can get by with eating starches . . . at least a specific times on specific days. But if you're not going to do EODD, then you'll have to wing it. And the best way to wing it is to simply cut starches out entirely for 4-8 weeks. Then slowly add them back a few days per week. This is no where near as effective (or as fun) as the EODD method, but it will get you pointed in the right direction. TIP 2 Can the Sodas This one is really hard for me. I've been hooked on diet-soda on and off for years. When I go to get into top shape (like I am now) I have to get rid of the diet-sodas . . . yes, DIET-sodas. Need I say "real" sodas too? They are loaded with sugar. Why diet-sodas? A recent study revealed that people who drank diet-sodas actually increased body fat when compared to those who drank sugar-sodas. What the . . . ?? Yep. Your body cannot be fooled by aspartame and chemicals. Sorry, but that's the truth. Here's a personal story: When I cut out the diet-sodas my body fat drops like a rock in a pond of clear water. And that's what you need to be drinking: A quart of pure water per 50 lbs of body weight a day. I mix it with lemon and a bit of Stevia (an herbal sweetener) and make lemonade. It's wonderful! TIP 3 Stay Hungry Arnold's first movie was "Stay Hungry" (well, after "Pumping Iron" that is). You cannot rest on your butt and stay hungry. You cannot think you've "arrived" and stay hungry. It takes a special person to be hungry . . . and an even greater one to stay that way. I want you to stay hungry in two ways: In how you workout and literally . . . stay a bit hungry before you go to bed. Not "starving" . . . just a bit hungry. For your workouts, I have a great solution. If you pick up EODD you'll get a limited shot at "7 Minute Body" . . . my combination of "7 Minute Muscle" and "The 7 Minute In-Home Workout" in one book... and for more than half off . . . but that's a very limited deal. Gotta have EODD . . . you'll need them both . . . (Some of you may see a survey here on how best to help with your body weight goals.) You see, progression -- "forced" progression -- is the best way to stay hungry. 7 Minute Body forces you to progress without thinking about it. Progression is built into the System. As far as staying hungry at night? Check with your doctor and if he/she okays it take 500mg of potassium and 1000mg of magnesium/calcium a few hours prior to bed. This helps with the hunger pangs. Also, keep hard-boiled eggs in the fridge. If you get really hungry, eat one with half the yolk (toss the other half). It keeps me full for an hour at least. TIP 4 Cardio Clarity Hours and hours of cardio a day is not the answer. However, you can do "light" cardio (i.e. brisk walking, or riding the bike at 60% of your max) just to burn off calories. That's okay . . . and personally I don't find it that boring if I'm watching a TV show. It does not interfere with my main fat loss exercise (weight training . . . YES!) and it burns off about 400 calories an hour. What does work is early morning fasting cardio . . . but you only need 9-15 minutes. I explain the GXP Protocol (Modified) in the 7 Minute Body book, available only if you pick up EODD, and you can get it at more than half off: (Some of you may see a survey here on how best to help with your body weight goals.) TIP 5 Get Raw at Night Raw veggies with your last meal and as a snack will really help your fat burning along. I started with red peppers because they're sweet. Now I eat virtually every veggie raw at night without thinking about it. Give this a shot. The fat loss is well worth it. Note from padre: Jon is still giving away "Radical Fat Loss Blueprint" along with EODD for a few more days. And he is giving a lucky few the chance to pick up the Supplement-Kit that comes with Radical Fat Loss for almost 100 bucks off . . . the video and details are here:  3 "Rebel" Tricks to Lose Body Fat 11/10/2010
We can thank fitness author Jon Benson for these 3 tricks to Lose Body Fat. He gave me permission to share this method of thinking outside the box to help with your fat loss. Cheers, padre art +++++++++++++++++ You know what? I like "weird." I've always been a bit on the fringe side of the fence if you know what I mean. A bit of a rebel. So were guys like Einstein, Mozart, and Picasso. Not that I'm putting myself into their category of genius by any stretch . . . but I love their approach to life. BE BOLD . . . OR GO HOME. Makes sense to me. This life it too darn short for anything less than being bold. That means taking some risks here and there. That means taking action while the others are content to sit on the couch being the same person they were yesterday. And the day before . . . And the month before . . . And the year before. Do you want to live your years like that? Or do you want to dive into life? Be the greatest "you" possible? Then be a bit of a rebel. Here's some "rebel tips" for fat loss I think you'll enjoy . . . REBEL TIP 1 Flip The Food Pyramid Upside-down The USDA's Food Pyramid is an utter joke. It's origins stink up the joint, let me tell you. First, the grain industry was in a pinch when the Food Pyramid was created. And wouldn't you know it . . . the grain industry increased their "contributions" (read: bribes) to certain politicians to get placement atop the pyramid . . . or in this case at the very bottom. The "foundation" if you will. Just think about this for a moment: The USDA wants you to eat (gasp) MORE starch than vegetables? More bread than fruits, lean meats, and hormone-producing fats? Are they NUTS?? Yes . . . they are nuts. (Which, by the way, are no where near the foundation . . . nuts, that is.) You'd be better off flipping the sucker upside-down. That would look like this: 40% of your calories from healthy fats 30% of your calories from protein 30% of your calories from carbs Roughly, that is. Sounds . . . rebellious, right? Well it is. Too bad I have the science (and the abs) to back it up. If you want a system laid out for you, then go here: REBEL TIP 2 Cardio Is Not Smart-ee-o At least the way the so-called "experts" want you to do it. Look: This isn't rocket science. Just walk into any gym . . . take a look at the folks who only do cardio work for 45-60 minutes every day. Do they look any different from year to year? Let me save you some time: NO. They do not. Cardio (unless you are into endurance sports) is a waste of energy done this way. First, it increases your carbohydrate cravings. For most people that's not a good thing. Why? Because cardio at this pace burns mostly SUGAR, not body fat. What do you want to burn? Exactly. Body fat. Finally, cardio is no where near as efficient as resistance training at dissolving body fat . . . and certainly not even CLOSE to resistance training when it comes to shaping lean muscle and getting the look all these cardio bunnies are after. Now, I 'do' have a rebel cardio trick . . . and it takes 9-15 minutes 2-3 times a week to perform. That's it. And you get ALL the benefits heart-wise of long-session cardio. Combine that with some brisk walking and my overall fitness plan and presto: No more body fat. Here's what is cool: I put my new in-home version of this resistance-based workout online for a few days at a major discount . . . but it's only for people who pick up this: This is completely illustrated with photos too . . . and you do not need anything but resistance bands and perhaps some cheap dumbbells to do this in-home. Or you can use the gym-based workouts (included with videos.) Train like this just 3-5 days a week and you can kiss long, boring cardio goodbye. REBEL TIP 3 Do Not Overwork Your Abs Here's a mistake I see most people make in the gym: They do endless sets of crunches, leg raises, and (gasp again) sit-ups . . . all geared toward seeing those toned abs they want. Guess what? Waste of time. In fact, it's worse than that . . . it can literally shut down your recovery ability. You'll slow your progress in the gym (or at home) . . . and your fat-burning too. And you may give up your plan entirely because of it. Here's the brutal truth: Ab 'muscles' are easy to build. It only takes about 3 minutes 2-3 times a week . . . that's it. ( Note: I included my "3 Minute Abs" in the fitness book I just told you about . . . it's only for those who get EODD though . . . ) The muscles are not what make your stomach flatter . . . it's the nutrition plan folks. You're just building muscle underneath layers of body fat . . . not good. I do very little direct ab training. When I do it's usually 3-5 minutes tops 2 days a week. And my abs are . . . Well . . . good. : ) More about how I rely on resistance training and my special "favorite foods diet plan" to get and stay lean. So be a rebel. Thumb your nose at the establishment and step out on your own. Trust me: You'll be a leader in every sense of the word if you do. 3 Fat Loss Questions You Should Be Asking 11/03/2010
We are lucky today to have this letter from fitness author Jon Benson. He shared this letter with me and gave me permission to share it with you. Cheers, padre art ++++++++++++++++++++++++ There's stuff you know. Then there's stuff you don't know. But the key to success in anything is the discovery of one other variable: The things you don't know you don't know. Think about that. So many people ask me questions like . . .
But there are at least 10 questions most people never know to ask. It's the stuff they didn't know they didn't know... make sense? Today we'll cover 3 of the 10 . . . HIDDEN QUESTION 1: "What's The Best Dietary-Fat To Eat To Get Rid Of Body Fat?" Sounds nutty, doesn't it? The media loves to deceive you when it comes to dietary fats... and I'm here to set the record straight: You absolutely must consume dietary fat in order to burn-off your body fat. There's an old saying: "Fat burns . . . but in the presence of dietary-fat." It's true. There are actually two "Best Fats" you should be eating:
Coconut oil is ideal to cook with. Use that in place of all the starchy foods you may be eating. You'll get leaner faster . . . and you'll be a ton more healthy too. Coconut oil keeps you satisfied longer, lubricates your joints, and yes . . . actually helps you get rid of stubborn body fat. Use 1 tablespoon per 50 lbs per day, but be sure to decrease your starchy carbs (breads, rice, potatoes, etc.) CLA is a form of (gasp!) trans-fat... but it's a healthy form that helps your body get rid of body fat. You can only get it in supplement-form... well, that's the best way. I personally take 4 grams per day. Jarrow is my favorite brand. You can get it at most health food stores. I cover several other fats you need to eat in my video and book. HIDDEN QUESTION 2: "Why Is Cardio Bad For Me?" Okay . . . that's an over-statement. It's not 'bad' for you . . . it's just not nearly as 'good' for you as the media and magazines want you to believe. Especially if you do it the way they suggest: Too long, too frequently. Do it the way I suggest and watch what happens. First, spend 80% of your exercise time doing 'resistance' training, not cardio . . . but rest very brief between sets. My newest update to "7 Minute Muscle" is called "7 Minute Body". It combines both "7 Minute Muscle" and an additional 100 or so pages of in-home ONLY workouts. That way you can train in the gym . . . or in your home . . . and get it done in 7 to 14 minutes a day. Done! You will be shaping your body and burning-off some major calories at the same time . . . all without boring cardio. Then when you "do" cardio, do it the way I detail in "7 Minute Body" . . . use the 9-minute GXP Cardio Workout. Add simple walking to this several days a week and your cardio is set. GXP works because it is progressive and does not over-tax the recovery system. You warm up, then hit about 85% of your max effort, then cool down. But the key is 'when' to do it . . . and that's covered in my book. I still enjoy sitting on my bike and watching TV, but I do that just to burn-off those last bits of body fat. Most of you do not need to do this. It's a waste of time for the masses . . . but resistance training is not. Oh, one more thing: Runners have a far higher degree of heart attacks than non-runners. So cardio 'can' be bad for you if you over-do it. NOTE: You can pick up "7 Minute Body" at 77% off . . . but only if you get EODD . . . HIDDEN QUESTION 3: "How Does Pizza Help Me Shed Body Fat?" Sounds like a dream, doesn't it? Think again. My dietary plan not only "lets" you eat pizza (or whatever your favorite foods might be) every week, several times a week . . . it DEMANDS that you do it. What the . . . ? Yep. Here's why. First, I have you eat less on certain days and certain times. If done the way I suggest your metabolism (the rate you use fat, energy, etc.) will not slow down that much. Then . . . at a specific time . . . boom! You eat a lot more food . . . and the best way to do this is eating your favorite foods. First, they usually have more calories . . . duh! Second, you'll ENJOY the freakin' process! Most "diets" fail because people hate them . . . too restrictive. So I created my System from the ground up to ensure I never got bored with my eating... and the extra calories from pizza (or my favorite . . . Mexican . . . or Key Lime Pie . . . yum) actually boosts my metabolism sky-high. Here's an example: Last week I ate the normal Every Other Day Diet-way . . . for me it's the "Extreme Plan" (there are 4 Plans, each for different goals.) So, after several days of low calorie, low carb eating, I ate about 5000 calories of Mexican food (so good!) But the TIMING is crucial. You just can wing it. Don't worry . . . I tell you exactly when to do it. The next morning I saw more of my abs. I went back to EODD-style eating, which I love btw . . . and then later had some Key Lime Pie . . . and what do you know? Leaner the next day. Now I'm doing this as I "peak" -- I have to be in top shape in December. The only time I stop this is 4 weeks prior to a photo shoot . . . but unless you want to be 5% body fat (and you probably do not) you never have to stop it. Works like a charm. Watch this and find out why: Yours In Fitness, J O N B E N S O N P.S. Special freebie to those who watch my entire presentation on the page above . . . very nice . . . :) 1 Weird Tip that Works to Flatten the Belly 10/31/2010
Here is a interesting weight loss tip from the stone-age thanks to fitness author Jon Benson. Enjoy the new and slimmer you, padre art ++++++++++++ Some of my greatest progress in life has come by listening to my elders. Wisdom often comes with age. Well in this case, fat loss wisdom comes with really, really . . . REALLY old age. I'm talking Fred Flintstone-age. But once I saw how it works, it made perfect sense to try it myself . . . . . . and what do you know? Flatter stomach; less body fat; and better muscle tone. Even sleep improves. All from this 1 tip. This presentation will give you the secret: That will tell you all about it. Enjoy, Jon Benson P.S. On this page you'll also discover how to get a really powerful fat loss plan for FREE . . . Folks can shed up to 21lbs in 21days if they do it right . . . I love to read on Write the Weight Off Blog posts of how people are gearing up their activity levels. Some are ambitious, like a 3-mile run, or some much less so, like my own exercise-in-my-chair routine. So here's the million-dollar question: "What's the number one reason people do not work out?" Is it lack of money? Lack of motivation? Perhaps they lack the ideal workout plan? Nope. It's TIME. Or rather the lack thereof. "We know that 50 per cent of the population doesn't [exercise] and the most commonly cited barrier to exercise is lack of time." This quote comes from exercise researcher Martin Gibala, a kinesiology professor at McMaster University in Hamilton. Gibala put his theory to the test in a study that was published in the Journal of Physiology. In it Gibala compared a group who exercised "traditionally" -- 90 to 120 minutes per day -- with another group exercising far less: Only 20 minutes per day and only three days per week. That's a whopping one hour per week folks. Did you know that Jon Benson's "7 Minute Muscle" plan calls for only five 7-minute workouts with resistance training (weights or bodyweight) plus only 9 minutes cardio a few days per week? And that actually works? Yeah... you bet it does. If you do the math, that's about an hour per week as well. This is the "Level 1" workout. There are three levels depending on your goals and exercise tolerance. Find out more here -- Jon Benson's "7 Minute Muscle" <--- brief is best! Back to Gibala's study: In just two weeks both groups showed improvement in both exercise performance and oxygen uptake. (Remember, fat burns in the presence of oxygen.) The kicker is that both groups were almost identical in their improvement. Why? Because the brief exercise group trained with greater focus and more intensity -- exactly how Jon suggests you train. This is just one of dozens of studies that confirm the benefits of shorter but more intense workouts. However, there is a catch: Train too hard and you will shut down your fat-burning furnace. Your body perceives over-exertion done over an extended period of time as a sign of pursuit. It can trigger an ancient hormonal sequence that says, "I'm being chased by a tiger! Horde the fat!" The body literally shuts down what it considers to be unnecessary activity in favor of self-preservation. And guess what? Burning off those hips and love handles is not a biological necessity. You have to learn when to hit it hard AND when to rest and recover. Finally, you have to put yourself into the proper mental state in order to see greater results in the shortest period of time. Jon devotes an entire chapter to putting your mind into your muscle to make gains faster than ever before in "7 Minute Muscle." You can read more here. Just remember these three key points:
Until next week, train smart. Sincerely, padre art  |   Enhance the effectiveness of your diet with a Fat Loss Support Community over 16,000 member strong.
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Authorpadre art is author, fitness enthusiast and lives the Mediterranean lifestyle (diet).  ArchivesMarch 2011  CategoriesAll   Get Off the Couch with Joan
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