Today’s post is going to be very short. The holidays are already here really. I hope you will use these tips to help fight the holiday bulge.

There is no reason to stress to much about it, the important part is to enjoy the holidays and friends and family.

The truth is, we all want to burn more bodyfat. For me, I want to look good, and be healthy at the same time.

Despite your reasons for wanting to burn body fat, these tips below will help you meet your weight loss goals.

5 Easy Fat-Burning Tips <== quick tips

If you find that these tips have been beneficial to you, feel free to share it with others who will benefit from it.

P.S. If you prefer to watch a video on 3 keys to greater weight loss, then click the link below:

3 Keys To Weight Loss <== video tips

Ultimately, maintaining a healthy weight is really about making healthy choices, whether it is the food you eat, the quantities you eat and whether you will incorporate exercise into your life.

Don’t ever give up!

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“What REALLY makes me increase my bodyfat?”

That is the one question I have found asking myself lately, what really is the main contributor to my fat gain? The calories that I consume, which sometimes can be a lot, play a major role, however, that cannot be all there is to it right.

I know genetics and metabolism do come into play, but there are people who eat a whole lot more than I do, and they don’t seem to gain a thing.

Maybe it is dietary fat . . . the body needs fat to function optimally, but then again there is good fat and bad fat. Fat has more calories in a gram as compared to protein or carbohydrates, regardless of whether it is good fat or bad fat.

The only time your dietary fat will make you gain weight is if your insulin levels are too high.

I know, let me try and explain this . . . keep reading!

We all know insulin to be the culprit when it comes to diabetes, but it is a also one of the biggest reasons why people get fat when their insulin levels are high.

Ok, what causes ones insulin levels to be high? Carbohydrates!

If you consume too much carbohydrates, even the healthy ones, your insulin levels are going to increase.

Ok, now that we have that out of the way, before you decide to never eat carbs again in your life, that is not what I am suggesting you do.

Healthy carbs are good for your body, and you should still them (the healthy ones), you just need to be smart when you eat them. if you can eat carbs at the right time for your body, you will not pay the price of weight gain.

There is a presentation here that tells you more about how important timing is and how you can eat your carbs (even sweets) and shed bodyfat…

The Every Other Day Diet System <== carb-friendly dietplan

Ok, we have established that carbs are not all bad, especially if consumed at the proper time. But cutting them off your diet, just for a few days(4 at most), you can reap the benefits in your body!

Get the full scoop of how fat can help you melt off your body fat, and the smart way you need to consume carbs that will benefit your weight loss.

The Every Other Day Diet System <== carb-friendly dietplan

Losing weight requires a constant effort on your part, and a commitment. Don’t let slow results slow you down, keep making the right choices and you will be just fine.

Here is a recipe from Jon Benson, that I think will benefit you, as it has me.  It is one of his favorite “Feed Meals’ where he eats a lot of calories and carbs, but ends up leaner the day after:

Small serving of protein (1/2 my normal serving size) like chicken, tuna, etc.

Brown rice or baked potato

Slice of pecan pie (or Key Lime pie… yum.)

Then later that day I’ll have a few slices of New York-style pizza.

The only time this can fail is if you do not set your body UP to receive these carbs and some junk food.

The Every Other Day Diet System <== carb-friendly dietplan

Go take a look, you will be pleasantly surprised!

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So you want a flat stomach in 7 days? Some people would say that was too ambitious, but these tips will certainly get you started in having a slim stomach in 7 days.

• Food that you consume – One of the first things that you want to do is to look at what you are putting inside your body. Take a long hard look at the food that you are eating, and be serious about eliminating things that give your stomach a bulgy look. If you are serious about your weight loss, you will cut off all the junk food that you consume!
• Exercise – How much time do you devote exercising? Stomach exercises are good as they strengthen your ab muscles, but, you also need to burn more calories. It is no good to have strong abs, that are not showing because of the fat that is in your body.
• Losing weight is a great start, but an abs program will go a great deal in helping you achieve your goals. A good program will tell you exactly what to eat, when to eat and exactly what exercises you need to be focusing on.
• Carbs – Take it easy on the carbohydrates. Instead focus on consuming good proteins, eat a lot of fruits and vegetables and stock up on the fibre.
• Every weight loss involves drinking sufficient amount of water. Keep your body hydrated, and the water will also help in clearing out the toxins out of your body.

If you are really serious about getting a flat stomach in 7 days, then you need to have a look at the best abs program. Click Here to see what it can really do for you!

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[ Note: This article was written by fitness and nutrition author Jon Benson. It benefited me so much, so I wanted to share it with you.]

Several recent studies have pointed to the validity of doing very short cardio sessions (10 minutes) several times a day as being as beneficial… or even better… than one longer session. I agree, assuming you do some form of interval work in your cardio sessions. In fact, unless you want to drop a lot of bodyfat, you can get by with one 9-minute session a day if you do it right.

Quick Start: Try three super-short sessions with at least a 2-3 minute higher-intensity ‘burst’ in the middle. You do not have to go to the gym to do this. You can do this by walking stairs, stepping up and down on a low platform, or even walking outside. Let’s face it: 10 minutes is a lot easier on the brain than 30 minutes… and just as good.

For More Information: When you pick up my book The Every Other Day Diet you’ll have a chance to get my book 7 Minute Body for 1/3 the retail price for a limited time only.

In 7 Minute Body, I cover my personal 9 and 15-minute cardio sessions, my 3-minute abs workout (no kidding… I do not train my abs for more than 3 minutes!) and more.

Watch the presentation on my Every Other Day Diet homepage or just click here now to just pick up 7 Minute Body now.

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Guys, you have to read this article by Jon Benson, it really is the best 16 minute workout, because it burns a lot of calories. When I did it, it was hard because I was panting and my heart rate was sky high, but I felt so great afterward.

The effort and hard was all worth it. I hope you will try it for yourself! Here it is:

When I wrote “7 Minute Muscle” and “7 Minute Body” (the in-home version; both books come in the same package) I thought I was doing the muscle-mass crowd a huge favor.

I was right… and I was wrong.

I was right because the 7MM-style training has put serious muscle shape, tone, and size on people from all ages.

I was WRONG because it did more than just add lean muscle:

THIS makes people THINNER…

7 Minute Body workouts < – fastest bodyshaping workout EVER

The short version of the science behind why this happens and a sample workout routine is included in today’s newsletter.

Yep: the workout I intended people to use for building muscle turned into one of the fastest ways to melt body fat.

Weird.

I say “weird”… it’s not that weird to me. I know why it works so well. But it was kinda weird for my readers.

The secret is density training.

Density is basically getting the most amount of work done in the least amount of time. More work in less time = more energy.

More energy spent = greater fatloss.

Fatloss (and muscle-shaping) is not an issue of length of time as much as it is an issue of work divided by time.

The body was made to perform in bursts, not in long bouts. This is why our immediate fuel sources (which come mostly from carbohydrates) are WAY too efficient… so much so that we store incredible amounts of fat from consuming too many of the “fast-fuel” foods.

The best way to combat this fat-storing problem is to use your body the way it was designed to be used: In bursts of fat-burning power that are intense, short, and highly focused.

That’s the basics behind density training.

More here:

7 Minute Body workouts < – fastest bodyshaping workout EVER

Want a practical example? Great… let’s look at a 7 Minute Muscle chest workout followed by a 7 Minute Muscle “GXP” Cardio workout.

Your total workout time: A whopping 16 minutes.

That’s “TOTAL” workout and cardio time, minus a short warm-up.

After your warm-up, you would start with the first of two “Phases”:

The first 5 minutes is called The Power Phase.

This is followed by The Mass Phase (Mass is for adding lean muscle) which last only 2 minutes.

During the Power Phase, your weight you select for any movement (from a bench press to a push-up) stays the same. This makes it very easy to shorten your rest intervals between sets.

Your repetitions will be a maximum of 5 for your Power Phase using a weight that’s about 60% of your normal 5-rep max. You will rest as little as possible between sets.

The first few sets will feel light, but as time progresses this “light” weight will become more and more challenging. In fact you will drop your repetitions down quite low in order to complete the 5-minute Phase… and that’s GOOD.

That’s what we want: As many repetitions as you can get during 5 minutes, but never exceeding FIVE repetitions, during your Power Phase.

Your rest intervals are up to YOU… you can rest a short or as long as you need.

This is a very creative and personal workout!

Your goal is simple: Get more TOTAL reps (called “Aggregate Repetitions”, or “AR”) than your previous workout.

This is what makes 7 Minute Muscle so unique: The progression is built-in.

Most people fail to progress in the gym because they simply do not track their workouts carefully enough.

With 7 Minute Muscle you don’t have to track an entire workout: Only ONE number. The total number of repetitions, or your “AR”.

Simple!

Your Power Phase for a chest workout may look like this:

EXERCISE:
Incline Machine Press (upper chest)

5 reps (rest 20 seconds)
5 reps (rest 15 seconds)
4 reps (rest 20 seconds)
3 reps (rest 30 seconds)
3 reps (rest 30 seconds)
1 rep (rest 20 seconds)
1 rep (end)

]Total AR: 22 reps
Total Time: 5 minutes

Your goal next time is to get 23 repetitions using the same weight. Once you can get 5 repetitions every set it’s time to increase the weight for this movement.

You would then move to your Mass Phase (2 minutes) which would be a different chest exercise for TEN repetitions.

Same goal, same principles apply… beat your previous AR.

The end result is a 7-minute workout that shapes your chest AND burns a lot of fat due to the principles of time/energy expenditure and the fact that muscle burns calories.

You end your 7 minute workout with “GXP” Cardio. This is 9 minutes long… that’s it! But your body is primed to melt off a lot of fat after your 7 minutes of intense weight training… and you will drop the fat if you do this workout right.

You start with 3 minutes on the exercise device of your choice (I prefer the treadmill.)

You work your way up to 85-90% of your maximum heart rate, or a perceived exertion rate on a scale of 1-10 of 7 to 8. No more is needed to get the desired results.

You stay at this level for just 3 minutes.

Then you cool down for 3 minutes.

That’s IT.

That’s your entire cardio workout and weight-training workout… all in 16 minutes (about 20 with a warm-up.)

And you will progress faster, burn a lot more fat, and save SO much time you may have to take up a new hobby!

Get more info here:

7 Minute Body workouts < – fastest bodyshaping workout EVER

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