<![CDATA[4 Weight Loss - 4 Weight Loss Blog]]>

<![CDATA[4 Weight Loss - 4 Weight Loss Blog]]>Tue, 13 Sep 2011 22:11:28 -0800Weebly<![CDATA[How To Get Rid Of Arm Flab]]>Tue, 29 Mar 2011 06:52:59 -0800http://www.4-weight-loss.org/1/post/2011/03/how-to-get-rid-of-arm-flab.html

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.

]]><![CDATA[Your Heart Attack Risk]]>Sat, 19 Mar 2011 10:54:11 -0800http://www.4-weight-loss.org/1/post/2011/03/your-heart-attack-risk.html

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?

Short workouts that are intense, effective, and enjoyable. Weights and cardio both, or in-home resistance workouts will work fine.
Longer "soft" workouts like brisk walking that helps de-stress the body and burn more body fat.
A nutrition plan that allows for your favorite foods at the RIGHT TIME of the day but also helps you burn body fat without activating your body's stress-producing hormones like cortical . . . cool.

Most nutrition plans are stressful. Big mistake. Stress can cause you to hold on to body fat. Plus stress causes inflammation.

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 . . .

]]><![CDATA[Make A Healthy Body Your Number One Priority]]>Sun, 06 Mar 2011 06:51:49 -0800http://www.4-weight-loss.org/1/post/2011/03/make-a-healthy-body-your-number-one-priority.html

A healthy body should be your number one priority for yourself and your loved ones. Our guest blogger, Isabel de los Rios shares her insight as a nutritionist and weight loss expert . . .

Cheers,
padre art
~~~~~~~~~

If your healthy body is like every other yo-yo dieter out there, chances are you have started and stopped several diet plans with no success. The first week is easy. You’re full of excitement. You tell yourself “this time will be different.”

The second week is OK, a little harder than the first but you’re still sticking to it. And then what happens? You bend the rules a bit and start falling back into your old habits.

Why does this happen?
Why do we go through this vicious cycle?

I’ll tell you why . . .

We are focusing on the wrong goal. For whatever reason, we must not perceive our weight loss as being “important enough” to achieve. So what would be “important enough” to stick to our new healthy eating habits?

Your HEALTH!

Nothing in this world is more important than the state of your health. Think about it, your health affects everything else in your life. Once our healthy body is compromised we automatically change our lifestyle habits. Just look at President Clinton. Not until he had the ultimate health scare did he really change his eating and exercise habits.

Let’s not wait until our bodies completely have a break down before we decide to take care of ourselves. If you feel lousy, everything you do that day is lousy. Likewise, if you feel great, everything you do that day is great. So this year, let’s not focus on just losing a few pounds, let’s focus on Health, the #1 thing in our lives.

Ask yourself . . .

How important is my healthy body to me?
How do I want to live the rest of my life?
Sick and feeling horrible or healthy and feeling vibrant?
Do I want to play golf and tennis in my retirement or do I want to spend it in the hospital?

The answer to these questions will ultimately dictate your weight and your health for the future. Any lifestyle habit that affects your health in a positive way will automatically cause you to lose weight or maintain a good healthy weight. Follow this checklist towards health and you will see weight come off automatically.

1. Make the time to focus on health.

The number one reason people do not eat healthy or exercise is because they “don’t have the time”. But why is it that once we get sick, have a heart attack, are diagnosed with heart disease, diabetes or cancer, we all of a sudden have the time?

This doesn’t make any sense. We wait until our bodies have become so ill to finally take measures towards taking care of it. This is the equivalent to never getting an oil change or servicing your car and letting it completely break down before doing anything about it. Prioritize your day.

What could possibly be more important than your health? Your children, yes, I agree. But guess what? If something happens to you, who will be there for your children?

I know that sounds terrible but it’s true. How many times have we heard stories of young children losing parents to heart attacks and strokes? Choose health not only for yourself but for your children as well. Prioritize your day so that making healthy meal choices and exercising are right at the top.

2. Take a long hard look at what you are putting into your body.

For one week, read every ingredient of every food you eat. This could potentially be a scary experience. Some ingredient labels on packaged foods sound more like a college chemistry class than anything we should be eating.

As a golden rule, if you can’t pronounce it, chances are you shouldn’t be eating it. The majority of the foods you should be eating shouldn’t even have an ingredients label. They should be . . .

vegetables
fruits
raw nuts
chicken
fish
eggs
meat . . .

If you make 90% of your diet, fresh food, I guarantee you will significantly change your weight and your health. No time to make fresh food? (please refer back to #1).

Cook more than one portion at a time when you do cook so that there are always healthy leftovers in the fridge. You can always have for lunch leftovers from the night before. Cook several portions of one meal and freeze some. A good example of this is healthy soup or turkey chili. Put a portion of chili in a small Tupperware and freeze. You can grab this when in a hurry for lunch or dinner.

3. How much are you eating?

In the United States, our perception of one portion is extremely distorted. Restaurant portions are about 3 times more than what we should be eating in one sitting. If we become accustomed to seeing this much food on our plate at a restaurant we tend to do the same when we are at home and serve ourselves.

According to a study by the Center for Disease Control and Prevention, women are eating 300 more calories a day and men 168 more calories than 20 years ago. All it takes is 100 extra calories a day to gain 10 pounds a year.

For one week, reduce your portions at lunch and dinner by half. There is no need to “clean your plate”. Most times what’s on your plate is double what you should be eating anyway. If you feel some hunger in the afternoon, add one small apple with a handful of raw nuts as a snack.

Your body will quickly become accustomed to the smaller portions and you will eventually not be able to eat as much in one sitting as you did before. Remember, you have access to an abundance of food every day. You don’t need to eat it all at once.

4. Drink WATER!

Dehydration has directly been linked to several forms of diseases including colon cancer, high blood pressure, and elevated cholesterol levels. Many people also mistake thirst for hunger. So it may not be that you’re hungry all day, you may just be thirsty and dehydrated. In due time, dehydration will cause a gradual gain in weight from overeating as a direct result of confusion of thirst and hunger sensations.

Take a look at what you are drinking each day.

Coffee or Soda (Diet Coke included)? The caffeine in both will dehydrate you even more and will cause you to feel hungrier during the day.
Diet drinks and sodas? The artificial sweetener actually enhances your appetite and increases food intake.
Orange Juice and other Fruit Juices? The sugar and calories can add up to 10 teaspoons of sugar per drink, which can be anywhere from 150-200 calories. Not to mention the fact that sugar eventually makes you crave more sugar.

Every person should be drinking half of their body weight in ounces of water each day. So if you weigh 150 lbs, you should be drinking 75 ounces of water each day. If you drink coffee or any other caffeinated beverage during the day, the ounces of water needed increases.

5. How much do you move each day?

Your body was designed to move! Your heart is a muscle and must be worked just like every other muscle in your body. You don’t have to join a gym to move, you just have to challenge your body and your muscles each and every day. The two best time saving exercise options I always suggest to clients are:

1.Go for a walk. You can go for a walk anywhere and anytime. No time you say? Please refer back to rule #1.

2. Set up your home with some free weights and an exercise ball. You will be amazed at the number of exercises you can do with just your body, some free weights and a stability ball. If you don’t know how, hire a trainer to show you or get a good book. Get into the routine of scheduling your exercise time each and every day. No ifs, ands or buts. Make your exercise time more important than phone calls, laundry, errands or lunch dates.

Make a promise to yourself that this time will be about a healthy body, not about short term weight loss. Really evaluate how you are treating your body on an everyday basis. Is that the same way you would treat a highly valuable, expensive piece of equipment? Because that’s what your body is. There is no amount of money in the world that will buy you another one, so you might as well take really good care of the one you got!

Get started on your own fat loss and health goals right away with these Simple and Easy Healthy Meal Plans.

Stay up to date on the most current nutrition and health information here: The Best Diet Info.

Did you like this article? Share it with your friends on Twitter and Facebook.

Isabel De Los Rios

Certified nutritionist, exercise specialist and world-renowned author. She has a degree in Exercise Physiology, the highest certification as a Strength and Conditioning Specialist while rounding out her scholastic credentials as a certified Holistic Nutrition Lifestyle Coach.

Isabel has helped over 25,000 people, all around the globe, to achieve weight loss and health at her the brick and mortar location in New Jersey, the New Body Center for Fitness & Nutrition and the online website:

]]><![CDATA[Do You Want a Firm Butt & Lean Legs?]]>Tue, 08 Feb 2011 03:56:16 -0800http://www.4-weight-loss.org/1/post/2011/02/do-you-want-a-firm-butt-lean-legs.html

Want to know the best exercises for a firm butt? Want the best interval training programs to burn fat from your legs?

Good, because I've got them here for you today! All thanks to Women's Health magazine contributor, Craig Ballantyne (he's also designed workouts for Shape, Prevention, and Muscle n Fitness Hers).

Back in 2004 Craig created a female‐specific "Booty Lift" program for a personal client. And while that program was awesome, he spent an entire week last month improving the workouts AND adding a brand new 4-week fat burning, butt‐firming phase to the program . . .

So he's added 3 new workouts & some booty‐building exercises to the plan, including:

Lateral lunges
1-leg bodyweight deadlifts
dumbbell lunges
kettlebell swings
dumbbell deep step‐ups
1-leg bodyweight bench squats

Those go with all of the other booty exercises in the program, including split squats, 1-leg hip extensions, regular step‐ups, and reverse lunges.

And Craig subbed in more bodyweight exercises so you don't need to use dumbbells as much for the rest of the workouts. Some of the new exercises you'll get are:

Stability Ball Cross‐Body Mountain Climber (great for abs/obliques)
Close‐Grip 3/4 Rep Pushups (awesome for sculpting your triceps)
Stability Ball Pike (for hard‐core abs)

Plus, you'll get SIX different fat burning interval training programs, and interval training has been shown to reduce thigh fat in research studies.

Whew. And to celebrate the re‐release of the TT Booty program, I've asked Craig to put together an amazing special offer just for you.

You'll get all of these for free . . .

1) The NEW "TT Bodyweight Cardio 3" Workout
2) The TT Female Bodysculpting 4-Week Workout
3) 30-Days in the TT Member's Website & Forum
4) The TT for Hot Chicks 4-Week Workout
5) Turbulence Training for Fat Loss Program

. . . when you get the TT Booty program for only $19.95. (That's $10 less than if you were to buy TT Booty on its own!)

I think that's an easy choice, don't you?

Click here to get this amazing special offer today:

Plenty of time to get that firm butt and lean legs before summer or even spring break! By the way, just listen to this incredible feedback on the program:

"I just finished section 2 of the TT Booty Lift series. I feel strong and super fit and I've gotten so many compliments lately that I know it has to be the program! I start the 3rd section tomorrow and it looks tough and I can't wait. I know that in 4 weeks I'm going to be amazed at myself. And, I am so looking
forward to doing the chin ups. I hoping I can do at least one to start and by 4 weeks I want to be doing 5 or more. This is a really great 3 month program and if you haven't tried it you really should."
~~~Debbie D., TT Member

]]><![CDATA[Fat Loss, One A Day At A Time]]>Thu, 06 Jan 2011 15:13:32 -0800http://www.4-weight-loss.org/1/post/2011/01/fat-loss-one-a-day-at-a-time.html

To achieve fat loss, one day at a time take a special mindset. Our guest blogger, Holly Rigsby, gives us the key to consistent fat loss . . .

Cheers,
padre art
~~~~~~~~~~~~~~~~~~~~

Fat Loss, One A Day At A Time
By Holly Rigsby, CPT, MAT

Rome wasn't built in a day and your fat loss won't happen that way either. Don't expect to start eating perfectly and exercising religiously tomorrow.

Instead set yourself up for success by implementing at least one supportive habit per week. Make an effort to adopt the premise of "progress, not perfection". By developing awareness that improvement is measured by your daily progress, you can save yourself a lot of grief and frustration from the beginning.

Focusing on small, positive steps in everything you do is a vital component to change. It starts you moving in the right direction and the momentum of your amazing, transforming results will soon follow. With time, commitment and a willingness to continue to take those small steps, failure is not an option.

How to do it

Be mindful of the fact that you didn't gain it overnight so you're not going to lose it overnight. A safe and effective fat loss program will yield 1 to 2 pounds of fat loss a week, not 10.

As you begin your weight loss journey, aim for 2-3 small improvements each week. Build up to eating more supportively and moving a little more than yesterday. These small changes will add up to big improvements over time.

Beware of supplements and "quick fixes" that promise accelerated fat loss. Instead, plan on losing fat weight slowly.

Sure we all want instant results, but it's impossible to undo a years of inactivity and poor nutrition overnight.

Instead of only looking at the big picture, try to break it down into smaller bites. Set;

one-month goals
three-month goals
six-month goals
even yearly goals

Carry over each previous goal to make sure that you aren't stopping one to achieve another. Make sure goals are achievable and realistic and what you truly want. A half-hearted desire will produce half-hearted results.

Remember, life happens and we must face the challenges. Sometimes that means not getting to exercise or eat properly. The difference is we get it.

We make it a point to view each situation, each setback as an opportunity to LEARN and ASK, "What could I do differently next time?". Then it becomes a matter of getting back on track as soon as possible.

Leave the excuses and blame behind and forget about beating ourselves up – we're only human. Strive to do a little better today than you did the day before. The key is to stay consistent, focused and take daily action. Make goals meaningful. Our minds cannot differentiate between achieving an enormous goal or a minuscule goal it only perceives success or failure.

If you set a goal that is impossible to fail you'll only be setting yourself up for tremendous victory.

Don't be too rigid. Telling your self that you HAVE to workout for a set time to feel a sense of completion is ill fated. If you set out to workout for 30 minutes and you only get in 20, you'll more apt to be disappointed regardless of how hard you worked.

If you simply set a goal to go to the gym at least 2-3 days a week and complete your resistance training and cardio you'll perceive yourself as a winner.

An additional goal idea: Have you ever wanted to participate in a race or sport that you've never had the endurance for? Then use that as a goal! When the end justifies the means it's easier to make it through the rough spots. It's a win-win situation if you are able to achieve a want and a need simultaneously!

Holly Rigsby, CPT, MAT

About the Author

Holly Rigsby is a nationally recognized women's fat loss and fitness coach, certified personal trainer (CPT) and the author of the internationally popular ebook;

Fit Yummy Mummy -
Burn Your Baby Fat & Get Your Body Back

Visit us at Fit Yummy Mummy to get your FREE copy of this special report by Holly Rigsby: "The Five Ways To Boost Your Metabolism".

Read more about Holly following our Fit Yummy Mummy review . . .

]]><![CDATA[Fat Loss for Arms That Are The Envy Of The Party]]>Sun, 02 Jan 2011 14:00:57 -0800http://www.4-weight-loss.org/1/post/2011/01/fat-loss-for-arms-that-are-the-envy-of-the-party.html

Can you achieve fat loss with cardio workouts? Just ask Ally!

Here's the story from our guest blogger, Craig Ballantyne.

Cheers,
padre art

++++++++++++++++++++++++

Fat Loss for Arms That Are The Envy Of The Party

By: Craig Ballantyne, CSCS, MS

Imagine yourself preparing for a night out on the town. Being a warm summer’s eve and all, you confidently put on the sleeveless top that’s been collecting dust in the back of your closet. You head out and soon find yourself the object of a lot of attention - and the flattering kind too, I might add . . .

. . . In fact, the number of people commenting how impressive you look initially surprises you. That is until you remember the sleeveless outfit you’re wearing beautifully shows off your sexy, sculpted arms – just one of the transformations your body has undergone since using your new exercise program.

Sounds pretty good, maybe even too good to be true, right?

Well it isn't. In fact, it’s one of my favorite fat loss success stories and is the real life experience of one of my former clients, Ally.

Ally came to me as an avid runner and cardio fanatic, and, as to be expected, she wasn't getting the results she wanted. Worse, she was suffering from compounding aches and pains. But after only a few short weeks on the Turbulence Training 2K3 program, Ally was no longer a fan of those boring and excessive cardio workouts.

It did, however, take a bit of time getting used to . . .

. . . That’s because Ally was so comfortable with the slow pace of her long cardio sessions, that suddenly switching to the high intensity TT 2K3 program took some getting used to. But once she got it down, did she ever run with it!

The strength building techniques used in the program made Ally a much better uphill runner (a great interval exercise for fat loss). And by the time Ally left me she was pressing 35 pound dumbbells!

Ally was lean, sexy, and had never felt better – she was a true success story. And you can be too!

With the 2K3 program you no longer have to suffer through those boring, time consuming cardio workouts just to get the results you want. With just three 45-minute workouts a week, you’ll efficiently combine body-weight and dumbbell exercises with advanced interval training workouts to burn fat and build a lean, sculpted physique.

But these workouts aren’t easy . . .

. . . They’re intense and brutally effective, giving you maximum results in minimum time.

So if you want arms that are the envy of everyone along with a beautifully shaped physique to match, then look no further than the 3-day a week workout program, Turbulence Training 2K3.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist.

He writes for a number of health and fitness magazines;

Men's Health
Men's Fitness
Maximum Fitness
Muscle and Fitness Hers
Oxygen

His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines. This fat loss program has helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.

Get this free report for women for more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment.

Still not sure? Take the trial offer at less than $5 to feel the effects of Turbulence Training.

]]><![CDATA[5 Excuses for Not Getting in Shape That Won't Fly in 2011]]>Fri, 31 Dec 2010 06:25:20 -0800http://www.4-weight-loss.org/1/post/2010/12/5-excuses-for-not-getting-in-shape-that-wont-fly-in-2011.html

Let Tom Venuto, our guest blogger, dispense with the 5 worst excuses people use to avoid exercise and dieting.

Cheers for the New Year,
padre art

++++++++++++++

5 Excuses That Won't Fly in 2011
By Tom Venuto

It’s 2011. Your old excuses for not getting in shape won’t work. As Dr. Evil (Austin Powers) said, ZIP IT! I don’t want to hear them anymore! Read em’, then haul your excuseless butt to the gym!

1. I have no time

According to a story in a recent issue of Men’s Health magazine, Barack Obama works out for 45 minutes a day, 6 days a week. Obama doesn’t just play basketball either.

Our new president stays fit to lead with cardio and weight lifting. He also says he wishes he could train 90 minutes a day. Have you ever seen what the daily schedule of a U.S. president looks like?

If the busiest man in the world can train every day for 45 minutes a day, then what’s your excuse? ZIP IT! You ain’t got one!

2. It’s too expensive

Getting in shape certainly is expensive . . . if you keep wasting hundreds of dollars, month after month on worthless “miracle” weight loss pills, internal cleansing gimmicks and “magic” potions that all claim to make you slim.

Deceptive advertising and slick marketing for bogus diet aids is more rampant than ever. 2010 was the year of thewu-long tea scam, the acai berry scam, and, of course, the ubiquitous “cleansing” and “detox” gimmicks . Unless you put on your critical thinking cap and learn to investigate before you invest, then you’ll get scammed by 2011’s flavor of the year as well. Your quest for those elusive “6-pack” abs will not only continue to be expensive, you’ll go broke.

Walking, jogging, calisthenics and body weight exercises are FREE.

If you want to know what’s really expensive, tally up the cost of legitimate expenses like natural food, gym memberships, fitness education, dumbbells and so on, and compare that to your doctor’s bill when you’re sick.

3. No one will support me

Experts on social influence say your income will be approximately equal to the average of your 5 closest friends. Not only do I think that’s pretty darn accurate, I also believe that your health is your greatest wealth, and your physical condition will be about equal to the average of your 5 closest friends.

It’s a real challenge to stay positive, focused and active when you’re surrounded by critical people and negative influences.

However, in 2011, lack of support is no longer a valid excuse.

Online social networking is exploding (check out Twitter and Facebook ) and more IN PERSON friendships and associations are being made from an internet connection than ever before.

Training buddies can be found online. Connect with them.
Mentors and coaches are easily found online. Hire them.
Support forums have been around for years. Use them.

No support from your current friends? Stop whining, start reaching out and go make new ones. In 2011, support partners and new friends are just a click away.

4. I can’t lose weight because of my genetics

The marvels of modern medical and biological research are astonishing. Our top scientists have mapped the human genome! In the past few years, numerous genes linked to obesity have been discovered.

However, the obesity epidemic we’re facing today has only developed over the past 50 years and genetic mutations that lead to serious obesity are extremely rare. Genetic predisposition only means that you have a tendency.

It’s when the genetics meet lifestyle and environment that the genes express themselves. If you have a family history of heart disease, is it smart to smoke, eat junk, be a stressed-out, type-A maniac and a couch potato? Well of course not, and it’s the same with obesity.

If you have a tendency predisposing you towards obesity;

you’d better be the person doing the MOST exercise, not the least.
You’d better be the person paying the MOST attention to your nutrition.
You’d better be the person with the healthiest lifestyle.

But unfortunately, it’s usually the opposite. Most people throw up their arms in frustration saying, “what’s the use, I was dealt a bad hand.”

Sorry. That won’t fly in 2011. The latest research says genetics are a factor, but a tendency is not a destiny!

5. I don’t know how

The lamest excuse of them all in 2011 is "I don’t know how".

NO ONE KNOWS HOW TO DO ANYTHING UNTIL AFTER THEY HAVE ACTUALLY DONE IT!

Ponder that for a while. You don’t need to know how at first. To get started, you only need to know WHAT . . . what is the goal?

Setting well-formed goals is the master skill of success. Not wishy-washy resolutions that have no resolve behind them, but real goals. In writing. With emotional ooompf! As you continue to affirm, visualize and focus on your goal with clarity, belief, and expectation, your new goal or intention will be received by your subconscious.

Once a goal is accepted into your subconscious mind, your brain, being a goal-seeking mechanism, will turn on your attention filters to seek out all the information you will ever need to reach your goal. It will also turn on an infallible navigation system to guide you to your goal like a torpedo to its target.

As your brain guides your attention, your direction and your behavior, you will discover that today, in 2011, there is more good information, coaching and instruction available than ever before. And when you’ve activated that “success radar” in your brain by setting goals effectively, it’s not as hard to find honest, accurate and helpful HOW-TO advice as you might think.

In fact, you found this web page, so you’re doing pretty good right now, aren’t you?

No more excuses. In 2011, remember my Burn the Fat, Feed the Muscle Creed:

You can either make excuses or get results, but you can’t do both!

Your friend and coach,
Tom Venuto
Fat Loss Coach

About the Author:
Tom Venuto is a;

fat loss expert
lifetime natural (steroid-free) bodybuilder
independent nutrition researcher
freelance writer

and author of the #1 best selling diet e-book

Burn The Fat, Feed The Muscle:
Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models

which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by clicking here.

]]><![CDATA[Goal Setting For The New Decade: Beyond The New Year's Resolution]]>Tue, 28 Dec 2010 04:16:21 -0800http://www.4-weight-loss.org/1/post/2010/12/goal-setting-for-the-new-decade-beyond-the-new-years-resolution.html

The often ill-fated New Year's resolution can be a stumbling block.

Our guest blogger, Tom Venuto, has some excellent advice for the New Year and the new decade ahead.

Cheers and Gung Hay Fat Choy!

padre art

+++++++++++++++++++++++++

Goal Setting For The New Decade: Beyond The New Year's Resolution
By Tom Venuto

When you pause and reflect on the past decade as you look ahead to a new one, it makes you appreciate how short life is, how valuable time is and how quickly the time can pass you by - with nothing to show for it, if you don’t plan otherwise.

That’s why the passing of another decade can feel like a wake-up call as much as a fresh start: Looking at the technological wonders that surround us in 2010, I can’t help thinking it feels like science fiction.

In fact, modern technology is one of the reasons why some people have succeeded at body transformation while others have failed.

I’m still in awe of the web. The satellite navigation system in my car amazes me every time I drive. I can store a library of books in a device that fits in my pocket. It blows my mind that we can speak to each other face to face through the internet live on video. That’s straight from Star Trek! And those are just the everyday little things.

The cover story of the January 2010 National Geographic magazine is titled, “Merging Man and Machine” – it’s about bionic limbs.

Richard Branson’s company, Virgin Galactic just unveiled spaceship two and is preparing to launch civilians into sub orbital space flights.

It’s the greatest time to be alive in all of human history! Unfortunately, today’s modern conveniences have brought a dark side upon us.

Rising obesity has paralleled the march of technology.

The chair-bound, desk-job, computer, car, elevator, television based society of today is helping to make millions of people fat and lazy.

Our current way of life is less than a century old, yet our biology hasn’t changed in tens of thousands of years. Our bodies were designed to move and work, not sit and click.

We’ve become spoiled. Complacent. Dependent. And we are paying a price for it. We are fatter than ever before in all of human history. More than two thirds of Americans are now overweight. One third are obese.

People are dying because they‘re too fat.

Ironically, none of our new technology can solve our body fat problems. There’s no easy way. No pill. No machine. No drug. More knowledge isn’t going to help. We already have most of the answers. We know more about the human body than ever before. But it’s all academic.

The problem lies in the doing. You have to do the work – in the gym and in the kitchen. Hard work.

We are a quick fix society. It’s partly human nature, but technology is making us more impatient. We can have products delivered to us with one click and even do it from our cell phones. We have instant downloads, movies on demand, and drive through coffee shops. We get our food made and delivered in just minutes while we are sitting in our cars, and it’s still not quick enough. The internet is blazingly fast, but most people will abandon a web page in seconds if it hasn’t loaded. It’s no different with fat loss. We want six pack abs yesterday.

Simultaneously fighting the pull of human nature and the convenience of new technology is no easy task. But there is a solution:

Future Orientation.

The most successful people in the world today are those who have a long term perspective. They plan 5-10 years in advance and beyond. They know how to enjoy and live in the present moment, but they take action and make decisions based on their future vision.

The passing of another decade makes you take stock of yourself and your achievements, or lack thereof.

“What did I accomplish in the last 10 years? Am I a better person today than I was in 2000?”

If you don’t like the answers, then it’s time to finally get serious about your future because the next 10 years are going to fly by even faster than the last 10 as the pace of life and society gets even faster.

To succeed in the new decade, think beyond new year’s resolutions. Think beyond the 12 week fitness goal. As you write your goals this year, don’t stop with 3 month or even 1 year goals.

Project yourself into the future: 3, 5 and 10 years from now. For each point;

dream
fantasize
visualize

If your body, your health your physical performance were perfect in every way, what would that look like? Describe it in vivid detail.

With our ingrained penchant for quick fixes, we often overestimate what we can achieve in the short term and set unrealistic deadlines on our short term goals. But the flip-side is that we often underestimate what we can achieve in the long term, so we set our long term goals too low. Do you realize that people have gone from broke to billionaire in 10 years? In this internet age, some have done it even faster.

My challenge for you this year is to start thinking about your body and your life with the same type of creativity that has led to our greatest technological advances:

Not the same thoughts as yesterday. Not just positive thoughts. just bigger thoughts. NEW THOUGHTS! Creative thoughts! Inventive thoughts! From new thoughts will spring new goals, new actions and new achievements.

Fitness goals and New Year's resolutions should not take over your life, they should enhance every other part of it. So take this opportunity to achieve balance by setting long term goals for every area of your life:

health
fitness
finances
career
relationships
experiences
travel
possessions
spiritual growth

Most people didn’t set any goals 10 years ago. They’re among the masses who are in the same place today as they were a decade ago.

Some people only set short term goals, so they accomplished a few little things, but then stopped, as if a goal were a final destination rather than a stepping stone along a path. Other people set goals but didn’t follow through on them. They forgot that goal setting and goal achieving are two different things.

Don’t fall into these traps.

If you need coaching in the goal setting process . . . from the daily and weekly baby steps to the long term goals and dreams that span a decade . . . read chapter one of Burn The Fat, Feed the Muscle.

If you already have it. Now is the time to revisit it. If you don’t own a copy yet, you can get the program here!

Most people make resolutions. Some people set well-formed goals. But long term goals are the goals that almost everyone forgets to set.

If you didn’t do this exercise 10 years ago, do it now. If you do, I guarantee that in 2013, 2015, 2020, you’ll not only find yourself living at a whole new level, you’ll find yourself living in another world - one of your own creation.

Happy New Year! and Happy New Year's Resolution

Tom Venuto,

author of
Burn The Fat Feed The Muscle

Founder & CEO of
Burn The Fat Inner Circle

PS. Remember, goal setting is just the start. Goal ACHIEVING requires a nutrition and training plan. Burn the Fat, Feed the Muscle is the most comprehensive fat loss program of its kind because it teaches you every element necessary to succeed: nutrition, cardio training, weight training and "mental training" (goal setting and mindset).

Learn more about the Burn The Fat program at:

Learn more about our Burn The Fat Inner Circle community at:

About the Author:
Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book,

Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models

which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism

]]><![CDATA[How To Eat Your Favorite Foods And Lose Weight]]>Sat, 18 Dec 2010 05:43:57 -0800http://www.4-weight-loss.org/1/post/2010/12/how-to-eat-your-favorite-foods-and-lose-weight1.html

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?

Is it a lack of discipline?
Frustration?
A lack of effectiveness?

According to nutrition and fitness author Jon Benson, it comes down to one word: 'Love'.

"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:

Overworked
Over-stressed
Overweight

Benson's weight put him officially into the 'obese' category and brought with it all the associated disease states such as high blood pressure, high cholesterol, high triglycerides (a type of blood fat) and of course massive amounts of 'stress fat' around the belly and chest region.

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.

]]><![CDATA[10 Tips to Stay in Shape Over the Holidays . . . a Holiday Diet Survival Guide]]>Sun, 12 Dec 2010 04:56:14 -0800http://www.4-weight-loss.org/1/post/2010/12/10-tips-to-stay-in-shape-over-the-holidays-a-holiday-diet-survival-guide.html

Burn the Fat

It's hard to stay in shape over the holidays. We are well into the holiday season and some of us are already feeling the temptations of the table. Today our guest blogger is Tom Venuto, CSCS, NSCA-CPT. Tom has 10 tips to help maintain your diet without losing the spirit of the season.

Cheers,
padre art

+++++++++++

How to Stay on Your Diet and Stay in Shape Over the Holidays
Without Turning into a Miserable Scrooge!

By Tom Venuto, NSCA-CPT, CSCS

My mom makes the most amazing Christmas cake in the world; it’s been a tradition in our family for as long as I can remember. First, she mixes up a light, fluffy, vanilla cake mix, pours it into the pans and then pops it in the oven.

After it’s been baked, she stacks the cake in two layers with whipped cream spread generously between each layer. She then pours on red and green Jell-O, which gets soaked up inside the cake. Next, whipped cream is smothered all the way around for frosting.

And finally, she garnishes it with red and green sprinkles. A few red and green-striped candy canes are stuck in the top as the finishing touch, and off it goes to the refrigerator so it can be served chilled later.

Now let me tell you, as a bodybuilder, I have a lot of discipline. But when that moist, delicious, red and green, Jell-O-filled, whipped-cream covered cake is sitting on the table in front of me on December 25th, it takes every ounce of my willpower to keep from calling it a “VERY high carb day” and devouring numerous very large slices. Despite the temptation, I don’t “pig out” nor do I deprive myself.

Instead, I’m content with eating my single piece, savoring every mouthwatering bite, all the while repeating my mantra,

“Nothing tastes as good as being lean feels.”

The next day, on December 26th, I’m on the bike or Stairmaster at the crack of dawn, followed by six perfect meals of lean protein and complex carbohydrate - just like every other day of the year. A week later, on December 31st, I usually go out for a nice dinner (very naughty food, I must admit), and then we toast champagne to the New Year at midnight. I’m in bed at a reasonable hour shortly thereafter.

Unless it’s a scheduled day of rest on New Years day, I’m not groggy and hung over like many of my friends are. I’m in the gym squatting, bench pressing, curling, or “stairmastering” just like I usually am.
And here’s the point:

You can and should enjoy the holidays. You can enjoy being with family and going out with friends. You can go to holiday parties and have fun. You can enjoy a few “naughty” meals. You can have a piece of cake and a glass or two of champagne. There’s no reason why you can’t enjoy yourself AND stay healthy, lean and fit through the holidays. All it takes is some planning, some goal-setting and little dose of old-fashioned discipline.

I’d like to share with you 10 ways that you can follow your diet and stay in great shape over the holidays without turning into a “miserable Scrooge.” If you follow this advice, then you’ll be one of the proud few with a New Year’s resolution to be the best you’ve ever been in the new year to come - instead of one of the guilt-ridden many who must resolve to reclaim what they lost over the year that’s just passed them by.

1. Expect to stay on your program over the holidays

“Fail to plan and you plan to fail” is a time worn and cliché statement, but it’s still some of the best success advice you will ever hear.

Not only do most people fail to plan, they consciously plan to fail over the holidays. Most people expect to “blow” their diet and skip workouts over the holidays. They expect to eat more, to exercise less and to gain weight. As a result, they don’t even make the effort.

Instead of taking control, they resign themselves to maintenance at best, or back-sliding at worst. This negative expectancy leads to a self-fulfilling prophecy. By the first week of January, they’re in the worst shape they’ve been in for a year and they frantically make New Year’s resolutions to shed the excess fat they’ve gained.

You can avoid this trap by planning to succeed during the holidays:

Set up a positive expectation.
Resolve now that you will not tolerate slipping backwards.
Keep your standards up and don’t settle!

Not only can you plan to “stay in shape” over the holidays, you can plan to improve! All you have to do is make the decision and expect success.

2. Plan all your workouts in advance

You know your schedule is going to get hectic over the holidays. You’ll be cooking, shopping, wrapping gifts, sending cards, going to parties, traveling, visiting family, and so on. To stay on your training and nutrition regimen is definitely going to take some sound time management skills. Plan your schedule in advance. Anticipate what’s coming up. Write it down. Put it on your calendar. By doing so, you won’t be caught unprepared.

Use a schedule book or monthly calendar and “make appointments” for ALL your workouts for the entire holiday season. Then, post a copy where you will be forced to look at it every day. This is a powerful exercise that will keep you focused and force you to think about and prepare for each upcoming workout.

If you try to “wing it” and squeeze in your workouts and meals whenever you have time left over, you’ll find that there never is any time left over! Somehow your daily activities always seem to “expand” to fill the hours in every day. So schedule your workouts and meal times in your calendar just like you would any other appointment or event. Once you’ve done that, stick to your schedule religiously.

3. Set some compelling training and fitness goals over the holiday period

Don’t wait until January 1st to set your goals just because you think it will be harder to achieve them over the holidays. On the contrary, studies on personal achievement have shown that you’ll usually reach 80% of the goals you put onto paper. The problem is that few people set any goals at all, and fewer still set them during the holidays.

Why wait? Why not do it now? Set some big goals that you can start working on during the holidays:

Set a goal to lose the 25 lbs you’ve always wanted to lose NOW
Set the goal to gain 10 lbs of solid muscle NOW
Been contemplating a competition in bodybuilding, fitness or the new ladies figure division? Pick an early spring show and GO FOR IT - START TRAINING NOW!

Goal setting should not be a once a year affair, it should be a continuous process. You should always have your goals in writing and your list should be regularly updated and rewritten. If you only set goals once a year, you’re not going to accomplish much in your life.

4. Give yourself permission to have “free meals” - and schedule them in

A planned “free meal” or “re-feeding day” helps you to stay on your program better in the long run. If you’re too strict all the time, you’re setting yourself up for cravings and binge eating.

A few free meals per week will have very little effect on your physique. Also, if you’ve been on a strict, low carb and/or low calorie regimen for a long time, a full day of maintenance level calories might actually be good for you! It will boost your metabolic rate and give your body the signal that you’re not starving and that it’s ok to keep burning a lot of calories.

Over the holidays, schedule your dinners and parties so they become your “free meals.” Then, for the rest of your meals, be steadfast! Just the fact that you know you have free meals coming up will relieve the pressure of staying on a strict diet for a long time.

Also, when you do have your free meal – ENJOY IT! If you’re going to eat it and feel guilty, then don’t have it at all. If you’ve stayed with the program all week long, then when your free meal rolls around, you deserve it!

5. If you fall off the wagon, get right back on it

So you had about a dozen too many of those Christmas cookies did you? Don’t worry; because you have free meals built into your plan, you shouldn’t let guilt immobilize you. Even if you fall completely off the wagon, don’t beat yourself up. All you have to do is get right back on your program without missing another beat.

Too many people mess up once and then think their entire diet is ruined. They feel as if everything they’ve done prior to that day was wasted and there’s no sense going on. Or even worse, they rationalize to themselves, “Well, I already cheated, so it doesn’t matter now, I might as well keep pigging out.”

That’s nonsense. If you threw in the towel every time you didn’t score 100% on your diet, most people would never get through more than a few days on any structured program. Just because you slip up once doesn’t mean you should quit! You’re only human. Don’t let one small slip keep you derailed. Firmly plant your wheels back on the tracks and start rolling again.

6. Maintain your consistent eating schedule

If there’s one thing that all people who successfully get lean and stay lean have in common, it’s consistency. Without it, you never get any momentum going. It’s like taking two steps forward, only to take three steps back.

Many people allow the busy holidays to throw them off their regular eating schedule. They completely veer off their usual meal frequency, or they start eating foods they would normally never eat (because “it’s there”).

Once you have a habit or pattern going, it’s fairly easy to keep it going. But once you lose momentum, it’s very difficult to get it going again because you must overcome inertia all over again. (An object at rest tends to stay at rest!)

On the major holidays, when there’s a big dinner scheduled, many people think that skipping their morning and afternoon meals to “save room” for the big one later is a good idea. It’s not. This is actually a good way to invite a binge that could set your back for days.

Don’t lose your consistency or your momentum. Continue with your pattern of eating small, frequent meals all year round. All you have to do is count your holiday dinners as one of your regular meals and keep them small.

7. Control your portion sizes

You can have your cake and eat it too – you just can’t eat the whole thing! One of the most important rules to remember this holiday season is the law of energy balance, which states:

To lose body fat, you must consume fewer calories than you burn up each day.

There are two corollaries to the law of energy balance:

A caloric surplus gets stored as fat – even healthy food.
Small amounts of anything – even junk food – will NOT get stored as fat if you stay in a calorie deficit.

There’s no reason to deprive yourself of things you enjoy. Just make sure you don’t overindulge. As long as you enjoy your favorite foods in moderation, and you keep working out, it won’t end up around your waistline.

8. Don’t buy into the low standards and expectations of others

Keep your standards high, but don’t expect other people’s standards to be as high as yours. Remember that most people have already planned in advance to fail at fitness over the holidays. You’ve decided to stay strong (haven’t you?). Don’t let their negative influence drag you down. When you’ve reached your pre-ordained drink limit, say “When” and switch to water or a non alcoholic, non caloric beverage.

When they offer you seconds on dessert, politely say,
“No thank you, it was absolutely delicious, but I’m full, I can’t eat another bite.”
And when the wee hours of the morning start to roll around, and your friends are egging you on to keep partying, politely tell them you need your sleep. Tomorrow is a work out day. If they’re really your friends, they’ll understand.

9. Make the best choices possible in every situation

You know those tables you see at holiday parties that are covered with yards of chips, dips, pretzels, cookies, salami, candies, punch, liquor, and a seemingly endless assortment of other goodies? Well, did you also notice that there is usually a tray full of carrot sticks, cauliflower, celery and other healthy snacks too?

No matter where you are, you always have choices. Sometimes you have to choose between bad and worse. Other times you can choose between good and better. But always make the best choice possible based on whatever your options are. If nothing else, you can choose to eat a small portion of something “bad” rather than a huge portion, thereby obeying the law of calorie balance.

Chances are good that there’s probably something healthy on the menu at every holiday gathering. As you know, lean proteins and fibrous carbs are a great for getting lean, so fill up on the turkey breast, try to get a vegetable in there, and go easy on the desserts.
10. If you drink, enjoy alcohol in moderation

If you enjoy having a few drinks on special occasions, then go ahead and have a drink or two. But if you’re serious about your fitness goals, then drink infrequently and in moderation. Alcohol puts fat oxidation on hold while providing a large amount of calories.

When there’s alcohol in your bloodstream, you’re not in fat burning mode.

I’ve never met anyone who was truly serious about fat loss or bodybuilding who was a heavy drinker. Alcohol and muscles just don’t mix. The impact goes beyond added body fat; your energy levels and workouts can be affected for days after a night of heavy drinking. A glass of wine may have health benefits, but there’s never any reason or excuse for binge drinking or getting drunk.

So go ahead and toast to the New Year, but know when to say when.

In conclusion, there’s no reason to let your exercise and nutrition program spoil your holidays, but there’s also no reason to let your holidays spoil your exercise and nutrition program! Put these 10 tips to stay in shape over the holidays into practice and you can start losing fat today, not next year.

Train hard and expect success,

Tom Venuto, NSCA-CPT, CSCS
Fat Loss Coach

About the Author:
Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models.

Learn how to get rid of stubborn fat and increase your metabolism by visiting us here.

Burn the Fat Inner Circle

Surround yourself with one of the largest diet support groups to help motivate you to succeed with your diet.

Over 16,000 strong and growing!

Join this group of like-minded and sympathetic people on the journey to weight loss, fitness and health.

]]>