How To Get That Six Pack Abs Look: A Crazy Cardio Workout

Try This Crazy Fat-Burning Workout…

A uniquely different style of cardio-combo-weight-training workout

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

I just have a couple quick, yet cool tricks for you today for workout modifications that can help you break training plateaus and show you how to get that six pack abs look.

Idea #1 - The weights / cardio high intensity combo workout…

This is a totally different way to structure your workouts and is great for breaking a plateau and getting new results.

Most people either do a session of “cardio exercise” before or after their workout or on different days altogether.

You already know my opinion on boring slow pace cardio so I won’t go into that today… BUT, try this workout for really interesting variety!

How you do this workout is to alternate short 1-minute bursts of high intensity cardio work in between weight training sets.

So for example, let’s say that you’re doing 4 sets of pullups or 4 sets of bench press…. well, in between the weight training sets, you do any type of cardio at a high intensity for 1 minute.

This 1 minute burst of cardio could be a 1 min blast at high speed on the treadmill, could be sprinting around a track if you have a track at your gym, or could be grabbing a jump rope and banging out a super high speed 1 min of jump roping between sets or try a minute of Kettlebell swings.

So your exercises are broken down like this:

weight training set #1
60 seconds high intensity cardio

weight training set #2
60 seconds high intensity cardio

weight training set #3
60 seconds high intensity cardio

etc, etc

new exercise weight training set #1
60 seconds high intensity cardio

new exercise weight training set #2
60 seconds high intensity cardio

etc, etc

This a tough style of workout and burns a TON of calories. If you find your workouts need a new boost, give this a try, and you’ll be shocked how hard this works you.

Idea #2:  the “weird pullup”…

I’ve tried this on occasion to mix up my pullups and give me a harder variation as a challenge.

This type of pullup is only for advanced trainees that can already do at least 8-10 normal pullups or more per set.

What you do on this challenging style of pullup is use 2 small towels and wrap them around the bar at about shoulder width for each towel. The small “hand towel” size towels work best, as a large towel will make too large of a gripping surface for grabbing onto for pullups.

Then grip the towels as hard as you can and start doing pullups.  You won’t be able to do as many pullups as normal because of the tough grip, so do a few extra sets.

I can tell you… these are HARD pullups and challenge your grip immensely! Only try these if you are already very strong on pullups.  Great variation though.

I hope you enjoyed these tips today and they help you get better workout results!

Thanks to Mike Geary for this article. I can tell you from experience that the weight training/cardio workout is a killer but in a great way.

How To Get That Six Pack Abs Look: 3 Random Tips

3 Random Fitness and Nutrition Tips

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

The Truth About How to Get That Six Pack Abs Look

I just had some random workout and nutrition tips for you on my mind today, so here they are:

1. Onions = Amazing Superfood… Eat onions daily if possible.

Not only do I love onions, but I recently read a longevity study that surveyed a large amount of people who had lived over 100 years of age. One of the common threads they noticed from the survey of these amazing people that lived to ages exceeding 100 was that they ate a lot of onions.

Kind of weird huh… but not a surprise to me. In fact, onions are definitely an important super-food as they contain unique organosulphur compounds and potent antioxidants that are rare in other foods.

I’ve also read dozens of studies that correlated onions with pretty impressive reductions in cancer risk.

I like to add onions to almost any meals I can think of… slices on sandwiches, added to salads, in my morning eggs, in veggie mixtures with lunch or dinner, and more.

 
2. Mix up your workouts with “5-minute bodyweight exercise challenges”

This is a unique way to add some variety to your workouts and maybe even get a friend in a little competition with you.

You can throw one of these in at the end of a workout as a high intensity finish, or even just do at home on non-gym days.

Basically, all you do is choose 1 specific bodyweight exercise such as bodyweight squats, pushups, lunges, etc and try to do as many reps of that exercise as you can in exactly 5 minutes (timed).  I’ve also used 1-arm dbell swings for these 5 min drills and they work great.

This works best by trying to do 20 or 30 reps at a time and then taking short breathers of about 10 seconds before continuing on your next round of reps.

We’ve even made this a little competition between a couple people at my gym in the past where we all line up and get timed for 5 minutes and see who can do the most squats or pushups or whatever it may be in that 5 minute time period.

From what I’ve seen, if you can do 100 or more pushups in 5 minutes, or 200 or more bodyweight squats in 5 minutes, those are pretty impressive numbers. I think my record was somewhere around 225 bw squats in 5 minutes.
3. Example of the Glycemic Index (GI) being useless

In several of my newsletters in the past, I’ve given examples of how choosing your foods based on the glycemic index can be misleading and useless in many cases.

Case in point…

Watermelon has one of the highest measured GI’s of all foods (much higher than even cake and ice cream).  However, a normal serving of cake and ice cream may give you a whopping 700 or 800 calories, whereas a typical serving of watermelon may give you 50 or 60 calories max!

Trust me… watermelon isn’t making anyone fat!

The lesson… GI is almost useless when you’re not considering “Glycemic Load”, which also factors in the quantity of carbohydrates ingested in a typical serving.

How To Get That Six Pack Abs Look

How To Get That Six Pack Abs Look-Training Variables

Tired of the Old 3 Sets of 10-12? Well, So is Your Body! Break Through Your Plateau by Training Drastically Different… a Look at Training Variables.

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Everyone will inadvertently hit a frustrating plateau in their training at one time or another.  You’re cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you’ve gained back a couple of pounds.  It happens to everyone.

Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine.  Well, I hope to open your mind and bring some creativity to your workouts with this article!

There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all.

However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week. 

Sounds like a lot of different training aspects to consider in order to get the best results from your workouts, doesn’t it?  Well, that’s where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn’t get stale.  Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets.  Booooorrrrring!!!!  Here are a few examples of different methods to spice up your routine.

• Try 10 sets of 3 with a medium weight, resting only 20 seconds between sets.
• Try using a heavier weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.
• Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.
• Try using a lighter than normal weight and do 1 set of 50 reps for each exercise
• Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes.
• Try a circuit of 12 different exercises covering the entire body without any rest between exercises.
• Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.
• Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.
• Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.
• Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).

Want more ideas? There are many more ways to continue to change your training variables. This was just a taste of your possibilities.  In order to see how to incorporate various strategies into effective routines, give the programs in my internationally best-selling ebook The Truth about Six Pack Abs a try.

How To Get That Six Pack Abs Look

Stop Wasting Your Time with Worthless Treadmill and Elliptical Machine Workouts!

Have you ever considered if treadmill or elliptical workouts are actually that effective… or are there more fun and more effective exercise methods?

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

Now that I pissed off all of the treadmill and elliptical machine worshipers… let me say that if you truly enjoy mindlessly pumping away on a treadmill or elliptical (or exercise bike for that matter too), then by all means, keep doing what you enjoy, because enjoying your exercise is one of the most important aspects to sticking with any exercise program…

However, don’t say that I didn’t warn you that you were wasting your time with all that mindless cardio machine boredom.

If I haven’t mentioned it before, I don’t believe in cardio machines, and to be quite honest, I don’t think I’ve personally used a treadmill, elliptical, or exercise bike for at least the last 7-8 years or so.

As a matter of fact, I don’t even use cardio machines anymore for warmups before a workout (did before occasionally)… Nowadays, I prefer to do dumbbell or kettlebell snatches and swings mixed with bodyweight exercises as the perfect full body warmup at the beginning of my workouts.

So why do I have such hatred for cardio machines?  Well, here goes:

1) Treadmills, ellipticals, and exercise bikes are mind-blowingly BOOOORING!

2) Mindless steady state cardio exercise while watching tv or reading creates a mind / body disconnect resulting in poor results from your exercise routine

3) I’ve seen studies that indicated that treadmill running may be less effective than outdoor running for various reasons such as stride abnormalities on treadmills vs natural running, slightly less caloric burn compared to outdoor running, etc.

(although I never recommend just “jogging” anyway… variable intensity walks / runs or sprints are so much more effective, training your heart rate in a much wider range instead of just the same pace during the entire workout).

4) Treadmills and ellipticals are ridiculously expensive and a waste of money for people that workout at home… there’s so many better options for home workouts you could have spent your money on rather than wasting it on a treadmill, bike, or elliptical.

The perfect home gym setup is MUCH cheaper… there’s no reason you need anything other than a jump rope, bodyweight exercises, a few dumbbells, stability ball, maybe a few kettlebells (if you want to get fancy), and perhaps high tension bands for some more variety.  And of course… the great outdoors has some of the best workout options of all… hiking, mountain biking, kayaking, skiing, sports, and more!

5) Treadmills and elliptical machines are just a very ineffective way to workout compared to other options.  Why should you do treadmill or elliptical workouts when you can get better results by doing more interesting forms of training that actually stimulate a fat-burning hormonal response and stimulate your metabolism to a greater extent.

So what are the alternatives to treadmills and elliptical trainers? Here are some of my favorite types of alternative exercises:

• jumping rope – great mind / body connection (try speed jumping, crosses, double jumps once you get skilled at it)
• bodyweight training – bodyweight squats, pushups, lunges, jumps, bear crawls, mountain climbers and jumpers, planks, and the list goes on and on
• kettlebell training - nothing will get your heart pounding like high repetition KB swings and snatches or clean & presses (can be done with dumbbells too, but I prefer KBs)
• outdoor wind sprinting (the ultimate for a rock hard ripped body… just look at the chiseled powerful bodies of world class sprinters, and compare that to the weakling withered physique of a typical marathoner… nuff said!)
• hill sprinting (yet another classic for a rock hard powerful body)
• rowing machine (ok, I don’t really lump this in as a “cardio” machine like treadmills and ellipticals… I think the rowing machine is actually a great full body workout that actually uses resistance)
• sprint style swimming workouts (a more muscular workout than steady state distance swimming… I actually love the upper body pump I get from sprint style swimming) – this is the same concept as sprinting vs jogging but in a pool instead
• heavy bag punching / kicking workout, speed bag, rebound bag… all great forms of training and much more interesting than boring cardio machines (requires an intense mind / body connection)
• shadow boxing… awesome workout, but if you’re shy, this is best done at home since you’ll get some crazy stares doing this at a typical gym from people who think they’re “too cool” for stuff like that.

Well, I hope that helps give you ideas on how you can get away from all of these mindless and ineffective treadmill and elliptical trainer machines (and exercise bike) workouts that are just wasting your time and energy that could be better spent on more effective workouts.

Six Pack Abs And Extreme Fitness

Total Body Workouts for Extreme Fitness

Many people think about building muscle as having nolife outside the gym and devoting hours in the gym like a monk in a monastery. Perhaps the only way to lose unwanted body fat, chisel your body into a hot muscular physique is by spending hour after hour over the rusty iron day in, day out and year in, year out.

Total Body Workouts:

This is the most effective way to workout whether your looking to lose fat or gain muscle. Although hard work is required, extreme fitness demands one to do intense maximum effort workouts. Total body workouts can make you progress faster and it easily fits in your schedule. This is very convenient if you are looking forward to achieving extreme fitness but find it hard to hold on to a single workout routine.

Genuine total body workouts are done by athletes with the goal of developing maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.

So if you are is ready for extreme fitness, here is all there is to know about total body workouts:

total body workouts are a time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.

Another advantage of total body workouts is that you don’t need to spend two or more hours of strenuous exercise in the gym for every session; you should only spend forty-five minutes to one hour in the gym for every session. So that’s just three to four hours per week in the gym right? With total body workouts, it is all about the quality of exercise you do per session and not the quantity, nor even the amount of time you allot per session.

Total body workouts boost the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovasular system pumping and up to speed in a flash.

Now feeling pumped up, next find out what rules does one have to follow when engaging in total body workouts.

Total body workouts should be done three times per week. This is so easy isn’t it? What is great about this is that there is time spared during rest days so that you could also do some cardio exercise sessions instead of depending on cardio execises one normally does at the end of each work out session which after all, are not at all very effective.

Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.

One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.

Keep work out short. Resistance training affects the natural homones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.

Now with this convenient and powerful total body workout regimen, you can now experience extreme fitness.

Six Pack Abs Why Do You Miss Workouts?

Why Do You Miss Workouts? Stop the Procrastination and Excuses and Start Working Out!

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

I wanted to talk in today’s Lean-Body Secrets Ezine about excuses for why many people don’t workout or miss workouts frequently.

Here’s a common theme I see all the time at the gym…

Somebody that was doing well working out and finally starting to get results at the gym all of the sudden stops coming in for several months.

When they eventually come back and start working out again a couple months later, they’re usually back in horrible shape, have gained back all the weight or more, and lost most of their strength gains that they worked so hard for.

So while talking to them, I’ll ask where they have been the last couple months, and that’s when the excuses start…

•Perhaps it was that they had a special assignment at work and have been “too busy” to work out lately
•Or perhaps it was that they had a shoulder or arm injury so they thought that they couldn’t work out during this time
•Or perhaps they had a knee, ankle, or leg injury so they thought they couldn’t work out.
•Or perhaps they were busy with house renovations, or family issues, or too busy with the kids, etc, etc, etc… excuse, excuse, excuse
You can see where I’m going with this… if your health & fitness and how you look and feel is important to you, then there is no such thing as an excuse. Either you want it, or you don’t, and it’s either going to be a priority in your life, or it’s not!

After all, your health and fitness determines not only how good you’re going look and feel every day that you’re on this planet, but also how long you’ll exist on this earth to enjoy the time you have with your friends and family… So with all of that said, why wouldn’t you make your fitness a priority in your life!

Here’s my opinion on the example excuses above…

<b>Excuse #1 – Too busy at work: </b>

Ok, so why don’t you squeeze in really brief but really intense 5 minute workouts before and after work each day… after all, that’s only 10 minutes of your time, and despite popular belief you CAN stay in excellent shape working out as little as 5 or 10 minutes a day (as long as your time is well spent with the right exercises and right intensity).

Actually, our 4-minute high intensity dumbbell & bodyweight workout DVDs detail high intensity short duration workout plans that you can do in as little as 4 minutes a day and still stay in great shape despite your busy schedule and perceived lack of time.

“Too busy at work” excuse busted!

<b>Excuse #2 – Shoulder or arm injury so haven’t worked out:</b>

Bum shoulder… so what… are you saying your legs and abs don’t work all of the sudden just because your arm or shoulder is hurt? After all, most of your fat loss and metabolism-boosting results come from lower body based exercises anyway, as they burn more calories due to the larger muscle groups involved.

Your upper body injury just gives you a good reason to focus even more intensely on your lower body, abs, and interval training during this period when you won’t be able to do upper body exercises.

Shoulder injury excuse busted!

<b>Excuse #3 – Knee, ankle, or leg injury so haven’t worked out:</b>

Ok, so now you’re saying that just because you have a leg injury, that somehow your upper body no longer works? Even if you need to walk in there on crutches, and then do nothing but seated upper body exercises, that’s a lot better than doing nothing and letting your entire body get weak and soft during while your leg heals.

Knee or leg injury excuse busted!

Now don’t get mad at me about these injury excuses… Believe me, I DO understand that there are some serious injuries and disorders that do prevent some people from doing any exercise at all. However, for most minor injuries, there’s no excuse not to at least continue doing some form of exercise.

<b>Excuse #4 – Too busy with the house, family, kids, etc:</b>

Once again we need to get back to priorities. If your house and kids are priorities, why wouldn’t your health and fitness be top priorities also, so that you can enjoy your life and everything and everyone in it!

Remember, you don’t need to work out for hours every day to be in great shape. It’s all about maximizing the intensity and amount of full body musculature you work in a given time period, even if that time period is just a brief 4 minute daily workout.

Again, the high intensity 4-minute full-body workouts in our BusyManFitness DVDs are a perfect example of how to do this while maximizing your brief workout times, saving you more of your precious time for everything else in your life.

<b>Excuse #4 busted!</b>

I know I take a hard-nosed approach with this stuff, but if finally getting into shape is important to you, nothing less will do, than to adopt a true fitness lifestyle and mindset.

I hope today’s article helps trigger some new motivation if you’ve struggled in the past with excuses or procrastination to getting in shape.

If you liked todays article, feel free to email this page on to any of your friends, family, or co-workers that would enjoy it.

Til next time, don’t be lazy… be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author – world-wide best seller: The Truth about Six Pack Abs

Done For You Fat Loss Meal Plans

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

Are Meal Plans Necessary For Fat Loss

Are Meal Plans Really What You Need? That’s the purpose of this article I have for you it’s from my buddy Nick Nilsson of Metabolism Surge.

Some food for thought if your on the fence either way about the Done For You Fat Loss Meal Plans Iv’e been telling you about.

And I have to say, it IS an excellent product. The meal plans
have been created by people who know EXACTLY what they’re
doing when it comes to food prep and nutrition. I have no
hesitation recommending this product for people who are
looking for meal plans and a way systematize their nutrition
for optimum results.

Learning by doing is, quite honestly, one of the best ways to
learn good nutrition.

So if you’ve ever found yourself confused about what to eat
for best results, THIS is a program you should get, especially
while it’s being launched at HALF the regular price (47 bucks
instead of 97 bucks). This is only going until Friday at
midnight, so grab it now if you think you might want it.

Heck, you don’t even have to follow the meal plans exactly -
it’s a great to way to just grab some random, healthy meals,
too (with all the nutritional info all laid out, as well as
proper portion sizes).

I definitely don’t mean to come across like I’m down on meal
plans…I think they absolutely have their place in training
programs.

It’s the same deal with actual workout schedules…I tell
people to follow a pre-written program from an expert so you
learn how to train properly before you starting mucking around
with things yourself…chances are, if you don’t know how to
put together a program properly, you’re not going to get the
best results.

Same thing with nutrition…if you don’t know how to put
together a nutrition plan (even if your plan is a very general
one), you’ll benefit tremendously by learning exactly how to
do it from an expert.

Okay, off that soapbox and onto another one…

So ARE meal plans necessary for fat loss?

And without further ado, the answer is yes…and no!

Allow me to explain…

Following meal plans is one of those things that you either
love or hate. You either feel like you HAVE to do it in order
to get results or you feel like there’s NO WAY you’ll ever be
caught dead doing it. It’s rare you find somebody who sits on
the middle ground in this one.

As most people know, in order to lose fat, you’ve got to have
a caloric deficit, taking in fewer calories than you burn on
a daily basis. No surprises there.

Now here’s the thing…in order to consistently achieve that
caloric deficit and lose fat, you must be AWARE of your calorie
intake.

I believe the REAL question we should be asking here should not
be “Is meal planning necessary?” but “Is calorie-AWARENESS
necessary?”

So if, in order to be aware of how many calories you’re taking
in, you need to specifically PLAN and COUNT them (by weighing
food and referencing food charts), then THAT will be what you
have to do to get results.

And that is totally fine!

But if you’ve already GOT a good awareness of how many calories
you’re eating in a day and you know what you need to eat (or
not eat) in order to achieve that caloric deficit, then meal
planning is NOT necessary for you.
The key here, again, is awareness.

You see, the big problem with not following meal plans arises
when a person THINKS they’re aware of their caloric intake but
they really are NOT.

It’s a fact that most people dramatically under-report their
caloric intake when they are asked to estimate how much they
eat in a day. When they keep a food diary and have to write
down every little thing that goes in their mouth, in some
cases their TRUE caloric intake nearly DOUBLES.

So even if you don’t want to follow a meal plan, it may be
time for a quick compromise. It’s a temporary calorie count/reality
check!

If you’re not losing fat right now and you feel like you’re
not really eating much, here’s something you can try in order
to test your “caloric awareness”:

First, write down how many calories you THINK you’re eating
every day.

Now for the next full week, write down everything you eat.
And I do mean EVERYTHING. Every little taste and every little
snack. EVERYTHING. Just write down foods and portion sizes -
don’t try and look up how many calories each thing has and
don’t suddenly change your diet because you want to make
yourself look good – just keep doing what you’ve been doing.

At the end of the week, go to a food chart and research
everything you ate. Add it up and divide by 7. This will
give you your average daily caloric intake.

If you’re within a few hundred calories of your original
estimation, congratulations! You’ve got good “calorie awareness!”

But if you’re off by a significant margin, this will give you
some VERY useful feedback on what you need to do to get fat
loss rolling again.

So there’s a vote FOR meal plans…let’s look at the other
side of the coin.

And I’ll be blunt here…the calorie counts in meal plans,
no matter how careful you are, are simply NOT 100% accurate.

Think of it this way…no two pieces of food are alike. When
you buy a steak at the grocery store, they don’t charge you
per steak, they charge by the pound. And even when they charge
by the pound, two steaks of the same cut can have DRAMATICALLY
different composition – one could be lean and one could be fatty!

But if you look at a calorie chart, you’ll see “3 oz sirloin
steak – 100 calories”…or something to that effect.

So even if you weigh and chart every single piece of food you
put in your mouth, you’re STILL going to be off by a fair
margin. That’s just a fact.

And while how MUCH you eat has an impact on fat loss, WHEN
you eat it and what foods you eat together makes a HUGE impact
on your results. “Calories are calories” is true only up to
a point.

For example, if you eat a big meal after a workout, most of
that will get used for recovery purposes. But if you eat that
same big meal late at night, nowhere near a workout, a good
portion of that will just be stored as fat.

Another example is eating sugary carbs with fatty foods – the
insulin response you get from sugary foods will jam that fat
right into your fat cells with very little trouble!

So now that you have absolutely no idea WHAT the heck to do
now, here’s my step-by-step solution…

1. If you like to follow meal plans and it gets you results…
   keep it up!

2. If you like to follow meal plans but you’re NOT getting
   results, either eat less or make sure you’re writing down
   EVERYTHING you’re eating AND are being as accurate as possible
   with your charting (and get some good meal plans, for crying
   out loud).

3. If you DON’T like to follow meal plans and you ARE getting
   results…keep it up! Meal plans are NOT necessary if you’re
   aware of how many calories you’re taking in AND you’re
   getting results.

4. If you DON’T like to follow meal plans and you’re NOT getting
   results, it’s time to take one week to count your calories
   and improve your caloric awareness. It’s only a week and
   it’ll give you a MUCH better idea of what you’re actually
   taking in. This will pay off BIG in the long run because
   once you get a feel for your TRUE intake, you can very easily
   keep yourself honest and ADJUST on the fly.
To my mind, the bottom line is results. If you’re NOT losing
fat, then you’re not getting the results you want…simple as
that. Your approach should be focused on doing what you need
to do to get those results.

Developing your caloric awareness is the key to long-term
success with fat loss. And if you have to follow meal plans
to do it, then that’s what you’ve gotta do!

If that’s the case for you, then go grab the meal plans right
now, because they’re excellent and their relatively cheap
right now (especially considering the amount of work that’s
gone into putting these together).

Thanks Again to Nick for this look at meal plans and will they work for you. If you are still on the fence here is the link to Done for You Fat Loss Meal Plans and some more info.

Hope this helps. I do endorse the Done for you meal plan system very highly. But this is something you have to decide for yourself - Will I Follow It And Get The Full Benefit. Talk to you soon    Joe

There is this really funny you tube video up with two of my fellow fitness experts that had a “Pizza VS Cardio Contest!”

They wanted to put the famous saying: “You Can’t Out-Train A Bad Diet”
to the ultimate test.

The video hammers home an invaluable nutrition lesson…

So one fitness expert jumps on the treadmill and cranks it up to the absolute maximum speed with a slight incline (without falling off) and starts sprinting.

While he’s busting his butt at 11.0 MPH, killing himself to lose fat, the other fitness expert is standing beside him consuming a box of pizza.

After about 3 minutes, the guy eating has consumed 800 calories (half a pizza) and the guy sprinting has burned 42 calories!

Moral of the story – you CAN NOT out train a bad diet.

========================

Here’s What You Can Do…
========================

Stop following a diet period.

Use these MEAL PLANS instead.
Done For You Fat Loss Meal Plans 

Compare any other diet book or diet method to simply following a “designed-for-you” meal plan that eliminates 100% of the guess work and you’ll come out on top 100% of the time – GUARANTEED.

How do I know this?

Because the best meal plan is based on BALANCE and VARIETY which is exactly catered to your physiological make up. You can’t get more personalized than that!

And the best part is, all you do is plug in a few basic measurements to determine which plan to follow and you begin your VERY NEXT MEAL today.

It’s critical that you put your meal plan into action TODAY – not tomorrow, not next week or next month.
I love these plans because they are SO EASY to implement your very next meal and continue until you have developed the habits necessary to see results so that you stay motivated and finally perfect your body and health.

There are no rules to follow, complex formulas, expensive supplements, ridiculous macronutrient ratios that you need to concern yourself with.

Everything is already DONE-FOR-YOU and designed-for-you.

Grab your PROVEN meal plans here:

 Done For You Fat Loss Meal Plans

I promise these will give you everything you need to eat right so you can implement them immediately.

P.S. Eliminate all the nutrition nonsense and stop thinking you need a “special diet” which is a complete LIE, massive nutrition conspiracy and scam.
You need to start with a simple nutritional template that is CONSTANT and COMPLETE with the CORRECT foundational nutritional principles.

Take advantage of the HALF-PRICE sale that ends in 60-hours:
 Done For You Fat Loss Meal Plans

Your Fat Loss Meal Plans Done For You

Yesterday we discussed that you need a nutritional template if you’re truly committed to having the healthiest and most attractive body possible.

A nutritional template just means, a meal plan.

A lot of people make the mistake of thinking they need a SPECIAL PLAN designed to meet their individual needs and that is a MISTAKE, at first.

Eventually you can incorporate some more advanced nutrition techniques but if you’re not flaunting a ripped six-pack, right now, or exuberating all-day energy, you are probably swimming in water too deep.

===================
You’ve Been Lied To
===================

We’ve both been conditioned to believe that you need a nutrition plan different than everyone else. You’re right, partly!

You’ve been told to worry about calories, macronutrient rations and other advanced details in the beginning, which in my opinion is wasted energy.

Focusing on these details is like working on your finishing sprint in the marathon when you’re not even in shape to run 1 mile yet.

The best meal plan is based on BALANCE and VARIETY which is exactly catered to your physiological make up. You can’t get more personalized than that!

==========
The TRUTH:
==========

At the start, EVERYONE’S nutritional quest should begin at the SAME starting line.

Plainly put: You Need A SIMPLE Nutritional Plan You
Can Implement IMMEDIATELY, COMPLETE With The CORRECT,
Foundational Nutritional Principles.

That’s why I want you to download Vince DelMonte’s “Done-For-You” Fat Loss Meal Plans available at

–> Done For You Fat Loss Meal Plans<- click here

It’s critical that you put your meal plan into action TODAY – not tomorrow, not next week or next month.

I love these plans because they are SO EASY to implement your very next meal and continue until you have developed the habits necessary to see results so that you stay motivated and finally perfect your body and health.

===================================
The Best Part Of Your Own Meal Plan
===================================

There are no rules to follow, complex formulas, expensive supplements, ridiculous macronutrient ratios that you need to concern yourself with.

Everything is already DONE-FOR-YOU. 

I prefer to say “DESIGNED-For-You!”

Don’t get me wrong, once you get to being a few percent away from “camera-ready” and “contest-ready” shape, you’re going to have to incorporate some more advanced tricks but for now, it’s best you accept the 3-phase meal plans as the best place to start.

Get your complete set of 30 unique 84-day fat loss meal plans TODAY
–> Done For You Fat Loss Meal Plans<- click here

To your success,

Joe

P.S. Hurry! The half-price launch sale ends Friday July 3rd at Midnight PST.
Click here to join the thousands of other users who have already PROVEN these plans work –> Done For You Fat Loss Meal Plans