I och för sig är det inte något enormt. Trendkurvan indikerade mitten på Juli som brytpunkt. Dag 97 skulle jag gå under 80 kilo. Yeah.. drygt 80 tog det. Vågen i morse var 79.9 kg. Visst, inte så mycket men 0.5 kg/vecka fortsätter enligt plan. Jag har trots allt syndad också:

Midsommar blev det matjesill med potatis. Några svulliga mackor med Kaviar en dag. En 88g burk Häagen Dazs samt en Youghurt mjukglass. Börjar finna nån form av balans mellan intag och vikt. Så länge det petar ner så är jag nöjd.

Dessutom, när vikten går 88.8 kg –> 79.9 kg enbart på svullo-kost så är jag mer än nöjd. Enda irritationsmomentet är att jeansen jag köpte i USA börjar kännas något stora och jag måste investera i ett nytt bälte. Finns inga fler hål att dra in på det jag har.

Pola Makan sebagai suatu hal yang dinamis

Pola makan kita makan sehari-hari boleh dikatakan sebagai sebuah budaya hasil perpaduan antara preferensi individual dan faktor lingkungan eksternal baik lingkungan fisik maupun sosial. Ini bisa dilihat setidaknya dari kenyataan bahwa masyarakat tertentu sering, kalau tidak mau dikatakan selalu, memiliki kebiasaan makan dan makanan yang khas yang berbeda dari masyarakat lain.

Akan tetapi tidak bisa dipungkiri bahwa  pola makan, jenis serta ragam makanan seseorang bahkan masyarakat bisa berubah karena pengaruh faktor eksternal yang begitu banyak ragamnya. Perubahan ini sering menyertai perubahan gaya hidup, pengetahuan dan kesadaran terutama pengetahuan gizi, serta ketersediaan dan ragam makanan yang ada dalam masyarakat. Perubahan ini tentunya bisa memberikan mamfaat sekaligus juga ekses negatif.

Kita tidak perlu takut akan perubahan pola makan yang mungkin terjadi asalkan perubahan pola makan tersebut bisa memberikan mamfaat yang lebih baik terutama untuk kesehatan . Namun disaat yang sama kita juga perlu berhati-hati dengan perubahan pola makan yang bisa membawa efek negatif .

Perubahan pola makan yang ideal tentunya didasarkan atas pengetahuan yang jelas akan mamfaat yang bisa diperoleh dari perubahan tersebut. Oleh karena itu kita harus mendorong dan memfasilitasi masyarakat untuk memperoleh pengetahuan dan informasi yang benar tentang makanan dan pola makan yang sehat. Pada saat yang sama kita juga harus membentengi masyarakat kita dari informasi yang tidak akurat dan berpotensi menjerumuskan masyarakat terutama kalangan generasi muda ke dalam pola makan yang keliru.

Kita perlu belajar banyak dari negara-negara maju seperti Amerika Serikat yang bisa dikatakan telah mengalami revolusi dalam hal pola makan dan gaya hidup kesehariannya. Perubahan gaya hidup karena kemakmuran yang disertai perubahan pola makan selama beberapa dekade yang ditandai dengan gaya hidup serba nyaman dan praktis yang membuat tubuh tidak banyak bergerak, pola makan ala fast food dan instant akhirnya membuat lebih dari separuh penduduknya memiliki berat badan yang berlebih sekarang ini. Baru setelah mereka diperhadapkan dengan kenyataan bahwa angka kesakitan dan kematian yang tinggi akibat penyakit-penyakit terkait dengan kegemukan, akhirnya mereka sadar ada sesuatu yang salah dengan pola hidup dan pola makan mereka. Kini langkah-langkah serius telah banyak mereka lakukan untuk mengatasi masalah tersebut.

Dilain pihak, Indonesia terutama di kota-kota besar telah terlihat dengan jelas bahwa pola hidup dan pola makan kita sudah memperlihatkan kecenderungan mengikuti gaya amerika ini. Restoran-restoran cepat saji berdiri di mana-mana, iklan-iklan makanan yang tak akurat dan tak mendidik dengan bebas ditayangkan di televisi yang bisa ditonton setiap saat dan hampir oleh semua lapisan masyarakat. Lambat laun masyarakat kita akan berubah pola hidup dan makannya akibat budaya pop ini dan tentu saja ekses negatif  perubahan tersebut akan muncul dengan sendirinya. Saat ini Indonesia termasuk negara urutan keempat di dunia dalam hal banyaknya penderita diabetes tipe 2.  Saya berpendapat, perubahan pola hidup dan makan kita  juga turut berperan didalamnya.

Diet Mediterrania: Diet Sehat Bermamfaat

Bagi anda yang memiliki selera “eksploratif” yang suka akan pengalaman dan petualangan  rasa dan sensasi baru, sekaligus sehat; barangkali pilihan tersebut bisa jatuh pada pola makan ala mediterrania. Diet ala mediterrania ini bukan berarti bahwa anda mesti makan makanan dari negara-negara mediterrania setiap hari, namun cukup mengetahui jenis bahan-bahan makanan serta komposisi dietnya untuk dipakai dan diadaptasi ke dalam makanan dan diet kita sehari hari.

Negara-negara mediterrania adalah negara-negara yang mengelilingi laut Mediterrania dari mana diet mediterrania ini berasal (gambar dari www.worldatlas.org)

Diet mediterrania ini adalah jenis diet yang sangat ekstensif diteliti oleh para ilmuwan terkait dengan mamfaatnya bagi kesehatan. Diet ala mediterrania ini telah diketahui berhubungan erat dengan umur harapan hidup yang lebih panjang dan tingkat mortalitas yang lebih rendah untuk semua jenis penyakit.

Bagaimana pola diet mediterrania? 

Pola diet mediterrania adalah pola diet yang kaya akan makanan yang mengandung asam lemak monounsaturated. Pada kenyataannya diet mediterrania ini bercirikan dengan komposisi energi dari lemak yang tinggi (sekitar 30-40% dari total kalori per hari). Tentu ini sangat paradoks dengan anjuran untuk mengurangi konsumsi lemak sehari yang disarankan tidak lebih dari 25% dari total kalori. Tapi kuncinya ada di komposisi asam lemak yang terkandung. Asam lemak lemak ini ada yang disebut asam lemak jenuh (saturated fatty acid), asam lemak tak jenuh (unsaturated fatty acid). Asam lemak tak jenuh ini ada dua yaitu monounsaturated fatty acid (asam lemak dengan satu ikatan ganda pada rantai karbon -C=C- ) dan polyunsaturated fatty acid (PUFA) yaitu asam lemak dengan ikatan ganda pada rantai karbon yang lebih dari satu. Mungkin anda pernah mendengar EPA dan DHA? Keduanya merupakan contoh asam lemak yang termasuk PUFA.

Secara umum diet mediterrania ini bercirikan kaya akan makanan dari tumbuh-tumbuhan, sumber lemak utama adalah dari olive oil, konsumsi ikan dan ayam yang sedang, konsumsi daging merah (red meat) yang rendah, dan konsumsi anggur merah (red wine) yang sedang. Tentu yang terakhir ini (red wine) tidak mungkin kita masyarakatkan karena sebagian besar masyarakat kita adalah muslim.

Diet Mediterrania ini pada awalnya sangat popular dengan efek positipnya terhadap kesehatan jantung.  Orang-orang dengan diet mediterrania ini memiliki prevalensi penyakit jantung koroner yang jauh lebih rendah dibandingkan dengan orang-orang dari negara lain yang memiliki asupan lemak yang setara komposisinya dari kalori total. Pengamatan  di salah satu negara yaitu Perancis, kemudian menghasilkan istilah “French Paradox” untuk menggambarkan fakta bahwa tingkat prevalensi penyakit jantung koroner di Perancis yang relatif rendah dibanding kenyataan bahwa tingkat konsumsi lemak penduduknya termasuk tinggi. Meskipun para ahli masih berbeda pendapat tentang alasan terjadinya paradox ini, namun mayoritas pendapat yang berbeda tersebut semuanya terkait dengan pola makan dan komposisi makanan yang dikonsumsi.

Mamfaat Lain Diet Mediterrania

Dalam sebuah hasil penelitian juga dikemukakan bahwa meskipun diet mediterrania ini tinggi lemak justeru cenderung menguntungkan untuk penurunan berat badan karena komposisi karbohidratnya cenderung lebih rendah. Dengan demikian bagi mereka yang ingin menurunkan berat badan dengan diet mediterrania ini, penting pula untuk memperhatikan berapa banyak karbohidrat yang dkonsumsi.

Disamping itu pula, diet mediterrania ini juga memberikan mamfaat dalam pencegahan dan penanganan penyakit diabetes tipe 2. Cukup banyak penelitian yang menunjukkan bahwa diet ini cenderung meningkatkan sensitivitas insulin, meningkatkan hormon adiponektin yang berfungsi untuk membantu kerja insulin, serta mengurangi senyawa-senyawa inflamasi (zat dalam tubuh yang berperan dalam meningkatkan resiko penyakit jantung koroner dan diabetes) seperti C-reactive Protein, Interleukin-18, serta memperbaiki profil lemak dalam darah.

Tips Diet ala Mediterrania

Nah berikut ini saya memberikan tips bagiamana anda bisa melakukan sedikit modifikasi terhadap diet anda selama ini agar bisa mendapat mamfaat kesehatan diet ini.

1. Konsumsi Makanan yang kaya akan Asam Lemak Monounsaturated

Diet Mediterrania kebanyakan memperoleh asam lemak jenis ini dari olive oil atau minyak zaitun sebagai campuran berbagai masakannya. Olive oil juga bisa digunakan sebagai minyak goreng namun konsumen harus memilih tipe yang cocok untuk ini mengingat adanya bermacam-macam olive oil di pasaran. Namun penggunaanya mungkin dibatasi oleh harganya yang cukup mahal. minyak lain seperti minyak bunga matahari, safflower oil , canola oil juga bisa digunakan. Kalau praktis, mungkin anda bisa mengurangi penggunaan minyak kelapa dan mensubsitusinya dengan margarine.

Sumber makanan lain yang kaya akan  Asam Lemak Monounsaturated adalah buah alpukat. Buah ini termasuk lezat dan cukup murah harganya. Cobalah mengkonsumsi alpukat secara teratur. Barangkali dengan lebih sering memilih jus alpukat dibanding jus yang lain akan memperbaiki profil lemak darah anda menjadi lebih sehat.

Buah alpukat kaya akan Asam Lemak Monounsaturated (Sumber: www.deptan.go.id/.../gambar/Horti)

Sumber lain yang bisa dipilih adalah kacang atau nuts seperti hazelnut, almond, macademia, walnut, kacang tanah. Mengkonsumsi sekitar segenggam walnut per minggu  menurut penelitian sangat berguna untuk mencegah terjadinya penyakit jantung.

2. Memperbanyak konsumsi ikan

Dari penelitian 2-3 kali seminggu konsumsi ikan terutama ikan yang memiliki banyak minyak seperti sardine, tuna, dan sebagianya bisa memberikan mamfaat dalam mencegah terjadinya penyakit jantung. Mengkonsumsi lebih dari itu tidak memberikan mamfaat yang lebih. Namun ikan jauh lebih sehat jika dibandingkan dengan pilihan lauk yang lain seperti daging merah jika dikonsumsi secara teratur dalam jangka panjang, disamping memang harganya yang lebih murah. Mengkonsumsi ikan yang kecil mungkin lebih baik dari ikan yang besar karena kandungan merkurinya jauh lebih sedikit. Ini penting diperhatikan terutama oleh ibu yang hamil.

3. Perbanyak makan kacang-kacangan

Disamping kaya akan serat sayuran jenis ini juga banyak mengandung protein nabati.

4. Konsumsi makanan padi-padian yang masih dalam bentuk whole grain seperti misalnya beras tumbuk, roti whole grain. Lihat tulisan sebelumnya di sini

5. Bagi anda yang ingin turun berat badan, mengurangi porsi karbohidrat sepertiga sampai seperdua dari konsumsi biasanya mungkin akan lebih efektif.

6. Jangan lupa bahwa jumlah kalori secara keseluruhan juga tidak boleh berlebihan. Sebagai petunjuk praktis, kebanyakan orang indonesia dewasa dengan aktivitas sedang kebuthan kalorinya sekitar 2300-2800 kcal per hari.

Tips for successfully getting the most benefits possible from the Master Cleanse diet, a detox diet created using a recipe of lemon juice, maple syrup and cayenne pepper, also known as the Lemonade Diet. What can you do to get the most master cleanse lemonade diet benefits.

From celebrities to natural health enthusiasts, the master cleanse diet has caught the attention of many out there. It has also been the subject of a lot of controversy of whether or not the detox diet does what many claim it to do. The master cleanse diet, which also goes by various other names such as; the lemonade diet, the master cleanser, the lemon cleanse, the master cleanse fast, the maple syrup diet and even the cayenne pepper diet. This diet, orignally created by Stantley Burroughs, uses a method meant to “flush” the body of years of built-up, embedded toxic waste from the body. Many have claimed it to be the “miracle diet”, while others call it “snake oil” and nothing more.

The believer of this detox diet claim it to provide a plethora of benefits such as extreme weight loss (up to 40 lbs. or more in just a couple weeks), increased vitality, total rejuvination, mental clarity, increased sexual vigor, increased energy, a power packed immune system, a way to identify food allergies which the invidual may not have known they’ve had (a very important part of the diet) and many have even claimed the diet to cure them of many diseases and illnesses which they attribued to built up toxins, pollutants and waste in which the body wasn’t able to cleanse itself.

Whether you believe the master cleanse diet is capable of doing all these things or not, one thing is for certain, there is a “right way” and a “wrong way” to go through the ten day master cleanse challenge. Below are tips for those attempting the master cleanse fast to get the most benefits possible while minimizing risks.

master cleanse lemonade detox diet

1. Do your homework – It can not be said enough. Do as much research as possible before attempting the lemonade diet. Read books, go to online forums, do whatever you can to educate yourself. Like with any diet, if you are serious enough to attempt to change your life for the better, you must be willing to sacrifice a little time to study about what you are doing.

2. Ask questions – whether its an online forum or your doctor, make sure you ask plenty of questions and learn about other peoples experiences before taking on the detox. Make sure you are a prime candidate for getting the benefits of the diet and by doing so, minimize risks that you may not even know exists… until you ask someone.

3. Follow the Master Cleanse Lemonade Diet to a “T” – Absolutely do not cut corners! The master cleanse diet was developed for a specific purpose to provide specific benefits. Do not cut corners and follow the master cleanse fast to a “T”. Like with any diet, it is extremely imortant that you do not get careless and take your health seriously. This will also help you minimize any negative side-effects you may get by not following proper procedure with the diet.

4. Get the Master Cleanse Guide – This guide will allow you to go through the cleanse painlessly while helping you to get the most benefits with the least amount of problems. Having a guide gives you a useful resource that you can refer to whenever you need it. In addition, the guide will show you how to lose the weight and keep it off for good. One of the major benefits of the master cleanse diet is weightloss, but by not doing it correctly, you can actually gain more weight as where the diet is designed for permenant weight loss. Again, it all goes back to doing your research and going through the cleanse properly to get the most benefits.

For more information on the Master Cleanse Lemonade Diet, or to get the ULTIMATE Master Cleanse Guide, please visit http://www.TheMasterCleanser.ENewsHealth.com  

- Alternately for more information on Master Cleanse Weight Loss please visit http://www.MasterCleanseWeightLoss.com for information and resources on losing weight with the master cleanse detox diet.

Whether or not you are a fan of the master cleanse lemonade diet or simply believe it to be hogwash. One thing can not be denied. It is important to make your health and safety first priority in whichever diet, detox of fast you are considering. Anyone in natural medicine will tell you “Do your research first”. All to often people will attempt a diet haphazardly and end up with negative consequences, but not you. You will be knowledgeable, educated and smart enough to make the right decisions about your body when it comes to the master cleanse lemonade detox diet.

For more information on the Master Cleanse Lemonade Diet, please visit http://www.TheMasterCleanser.ENewsHealth.com – In addition, to submit your health related article or website to the ENewsHealth.com Health Article and Website Directory please visit www.ENewsHealth.com

Another great site for information about the Master Cleanse Fast Benefits is at www.Master-Cleanse-Diet.net – Chalk full of free information and resources to get the most out of the master cleanse lemonade diet.

If you been any my newsletters, blogs posts, participating in my Atlanta fitness boot camp you know first hand the elimination of sugar is one of the key ingredients to helping you strip away, melt fat and save your waistline. Today, we’re going to unmask how sugar is easily sneaked into our diets and how people can get rid and build their own lean hard sexy body.

1.) How sugar increases fat in your body

When sugar rises in the blood stream it creates a hormonal imbalance. When sugar rises in the bloodstream it spikes causes insulin to be released. That same sugar in the bloodstream finds it’s way into fat cells but is followed by hard crash later in the day.
Sugar comes in so many forms. And it’s far too easy to fall into the overconsumption of it. On average Americans take in 2-3lbs of sugar per week. Here’s how easy it can it is. A bowl of cereal with a cartoon character, 8oz glass orange juice and strawberry yogurt with a couple pieces of melon as a snack later on, and only one scoop of ice cream as a desert and you’ve surpassed teaspoons. Heck, one energy drink and you nearly doubled it. It’s important to be mindful that many products that appear to be “healthy” or even say “no sugar added” are often high in sugar.

2.) So should you avoid sugar?

Yes. You do need to eliminate as much sugar as you can from your diet. You can do this in an number of ways. First read the ingredients. Then you need to stay clear of the tricky forms sugar comes in like sucrose, sucralose, fructose, dextrose, are just a few. As a rule of thumb, avoid all products that have “ose” in the ingredients. The first 5 ingredients are usually highest in their concentration. So, it’s important to make sure you check the first 5 ingredients and if sugar or “ose” is amongst them you want to stay away from it or at the minimum make sure the portion is very limited. It’s also important to remember you want to eat wholesome fresh foods. These have less ingredients and you’re less likely to devour a teaspoon or tablespoon of sugar.

3.) How sugary breakfasts ruin make your waist get bigger

As previously mentioned, it’s really easy to overload your breakfast with sugar. Wake up late for a morning meeting and there’s a “continental breakfast such as pastries, doughnuts, pop-tarts and muffins. Or simply just grab a bowl of cereal. You’re better off limiting the amount of sugar at breakfast and focusing more getting fiber and protein. By doing this little trick you’ll stay fuller for longer periods. So you don’t have to head to the vending the machine for some more sugar a couple hours later. Better breakfast choices would be eggs, chicken, salmon or oatmeal. And when you select a cereal/yogurt you want to make sure you read the ingredients and choose the one that is 6g of sugar or less

4.) Be aware of the natural sugars in fruit

Be aware when leaning on the fruit that has natural sugars in it. One of my favorite fruits (green grapes) are about midrange on the glycemic index and cup of this big green juicy fruit has about 20-23g of sugar. As you know, it’s ok if it’s eaten in moderation. You’re better to frequent fruit’s like blueberries, raspberries, strawberries, kiwi, and grapefruit. These fruits are lower in sugar and many of them are loaded with antioxidants.

5.) Healthy Snacks are better than everything else.

Ideally, you need to be eating every 3-4hrs. That being said you must include a snack in between your meals to help your stomach feel satisfied/a little full. Forsake the trip to the vending machine where you grab a granola bar and diet cola. Do your waist a favor and look to include protein, veggies and good healthy fats like nuts as your snacks. If you aren’t careful, 1 tiny cup of yogurt can have 30g of sugar, and granola bar another 30 and that diet cola has some form of artificial sweetener (sugar). Better options are any types of nuts, extra lean deli meat, cottage cheese, raw carrots, brocolli, cauliflower etc.

6.) Don’t you think it’s time to give up the candy?

Seriously. Ok maybe back in junior high (middle school as it’s now called). That may have been the thing to grab some now and laters, skittles etc. And yes there are times when you may actually be looking for an energy jolt. But you’d be better off eating a tiny piece of pure dark chocolate has a significant lower amount of sugar than the snickers, M & M or those sour patch. Whatever it is because we know it’s a simple refined sugar it needs to be controlled to a bare minimum. And try your best to avoid the ones are higher sugar.

7.) How to Curb Sweet Tooth

First and far most, your body doesn’t require you to have these sugars so get out of the mindset that you have to it. If you have a craving for sugar, there’s an extremely good chance that you’re body is experience an hormonal imbalance. Either it’s lacking protein, fats or fiber so now it’s calling on you with this craving. Your first goal should be to put the body back in balance Then try sneaking in some sort of fruit over fruit based yogurt or eat fruit and drink water even over the sweetened tea and or 100% fruit juice.
By implementing these 7 strategies You’ll save tons of sugar and calories and even more importantly strip away fat and save your waistline.

I put this together today.  I’ll probably do more as I go along.  It helps to look at the progress I’ve made, especially when the scales get stuck.

I found something today.  This will probably be one of the new tattoos I get when I reach my goal.  I have three.  They’re totally addictive!

Here it is — the Korean symbol for perseverence:

A good weight gainer will have a lot of carbs to add on extra calories, All American EFX NF-Pro has quite a few carbs, and the total number of calories per serving is respectable. Will All American EFX NF-Pro allow you to put on weight? Definitley, are there some other protein powders which might work better?? Certainly. All American EFX NF-Pro should be prepared using a blender, it will be difficult to mix properly with a spoon. Simply mixing is rarely enough to get a good mixture for any protein powder. All American EFX NF-Pro is not what you want if you are looking to lose weight, this is a weight gainer, which comes with a supplementation of carbs for extra calories, certainly not what you are looking for to lose weight. The protein content of All American EFX NF-Pro is pretty damn good if I do say so myself. The quantity of protein is really important for all who are looking to get a protein powder, afterall, protein powder is basically a protein supplement, and protein should always be the top priority. weight gain protein powders are typically protein powders with a high carbohydrate content. Carbs are cheap calories which will help you gain weight, however, some carbs are better for you than others. One type of bad carbs is sugar. If all the carbs are sugar, even though the protein powder has a lot of carbs, the carbs are not healthy and they may help as much as you think. Another review of All American EFX NF-Pro

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

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

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

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

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

How?

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

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

You probably learned that back in high school science class.

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

Nutrition Reality #2 Diet Is 90% of the Equation

Think about it.

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

Bam!  So much for that flat stomach…

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

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

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

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

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

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

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

Why?

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

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

Eat “healthier?”

Done For You Fat Loss Meal Plans

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

Confusing, Challenging and Consuming

#1 Diets are CONFUSING

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

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

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

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

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

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

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

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

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

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

#3 Diets are CONSUMING

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

Go figure.

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

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

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

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

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

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

Done For You Fat Loss Meal Plans

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

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

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

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

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

Done For You Fat Loss Meal Plan

The first thing you need to know when training the core is what it consists of, because knowledge is the key and by just doing crunches till you are blue in the face isn’t going to give you a strong developed mid-section. A common misconception about the core is that it consists of only the abs and obliques — the core also consists of the lower back, pelvis region and also the lower chest, so having a large arsenal of different exercises for that core is going to give you all the creases and muscles you want for a defined, strong and “show-off” mid-section that will be the envy of all your friends. Functional ab exercises are very athletic exercises that will help you with everything from simply standing up to swinging a golf club, a tennis racket and running. Here are some of my favorite functional ab exercises.

1. Wood choppers

2. Cross body snatches

3. Cross bows

Let’s get into weighted abs, these will get deep into those abs and really build the muscles. Depending on what equipment you have in your gym, there are a wide variety of weighted exercises you can do. Her are a few that I know you will have the equipment to do.

1. Cable push downs

2. Cable oblique push downs

3. Medicine ball pass offs

“Slow it down”  – These are words I have heard a million times while training the core, while you do feel the “burn” more while doing abs slowly, explosive movements are also a very effective way to build strength and speed in the core. The medicine ball is a great way to get those explosive movements. Here are a few of the exercises I do regularly with myself and my clients.

1. Ball tossers

2. Oblique tossers

3. Wall explosive throws

4. Single leg floor slams

A little more traditional approach to the abs with a little twist, these are not your regular crunches and will give you a little variety from the norm.

1. Tennis ball between the leg hand offs

2. V-Crunches

3. Hanging leg raises

4. Reverse crunches – open legged to closed

5. Boat pose

Another way to to work that core is with balance based exercises, such as on a bosu ball or simply by standing on one leg, or doing single arm exercises. While you are not going to build much mass on these, they are  great ways to activate the core and switch things up.

1. Single leg side laterals

2. Single leg dumbbell curls

3. Bosu shoulder presses

4. Bosu squats

5. Single arm chest presses

6. Single arm shoulder presses with a twist

As you may already know one of my favorite ways to activate my core and build a lean strong mid-section is sprints. There are many ways to vary a sprint workout from soft sand, hills, stairs, treadmill and regular track and field. Work your way up to the hill sprints, stairs or hill sprints. The treadmill is a good way to do that, it is easy to control the incline and speed to track your improvement, also on a regular track 100 meter sprints and walk 100 meters for as many sets as you can to start and working your way up.

With a strong core you will be more athletic, stronger, faster and just be able to do daily activities better. We are trying to load you up with as many exercises as we can so that you will see and feel the change, to achieve the goals you want it is best to have a wide variety of exercises. Happy 4th all!