The TRUTH about Good Carbs, Bad Carbs, Low vs High Carbs, and all of the Carb Confusion

by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer

Best-Selling Author:  The Fat-Burning Kitchen & The Top 101 Foods that FIGHT Aging

With so much talk, confusion, and controversy in recent years about "carbs", I wanted to give you my take on good carbs vs bad carbs, low carb vs high-carb, and all the other "carb confusion" out there.  I'll also show you some of my favorite healthy carbohydrate choices, and exactly why they are better than other choices.
First of all, although I'm not a "low carb" extremist, I do believe that one of the main reasons so many people struggle to ever lose any body fat is that (regardless of complex vs simple carbs) they are over-consuming processed grain-based or sugary carbohydrates such as:

• cereals
• pasta
• rice
• bagels
• muffins
• breads (even whole grain varieties are not ideal if you're looking to lose body fat & prevent digestive system damage)
• sodas (loaded with sugar and/or high fructose corn syrup)
• juices (way too much fructose and total sugar without any of the fruit fiber)
• candies
• crackers

It is extremely hard to lose body fat if you're over consuming any of these types of carbohydrates (even if you workout very hard).  In addition to causing wild blood sugar swings and insulin surges which can promote body fat deposition and throw your hormonal balance out of whack, eating too many carbs also increases your appetite and cravings, leading you to eat MORE calories overall compared to if you ate a higher percentage of fat.
Note that I didn't include potatoes in the list of processed carbohydrates. Despite the trash talking they get from many fitness professionals, I think whole potatoes (not fries or chips!) are a nutrient-dense healthy food in general, although the skins of potatoes do contain mild amounts of toxins.
Even carbohydrate sources that most people think are "healthy" usually are just excess calories that don't really deliver a whole lot of nutrient density... and many types of breads and cereals pretend to be "whole grain" with clever marketing while in reality the first ingredient in them is refined flour, which is just going to shoot your blood sugar through the roof.
However, even "whole grain" products have been shown to have just as much of a massive blood sugar impact as refined grains in many cases, particularly when it comes to wheat products.  And unfortunately, whole grains are also bad because it's generally the bran portion of grains that contains the majority of gut-damaging antinutrients that can inflame your digestive system or prevent absorption of certain minerals by your body.

What does "low carb" vs "moderate carb" vs "high carb" even mean?
According to expert Nutrition author Chris Kresser, below are the differences between low, moderate, or high carb ratios compared to your total calories.  Keep in mind that the average person eating a modern western diet consumes a massive 50-60% of their calories from carbs.

• Very Low carb = lower than 10% of total calories (Good for therapeutic uses such as cancer treatment, Diabetes treatment, Alzheimers & other conditions)
• Low carb = 10-15% of total calories  (good for weight loss, blood sugar control, digestive improvement, and Diabetes control)
• Moderate carb = 15-30% of total calories (good range for the average person to maintain weight, balance energy, balance hormones, etc)
• High carb = greater than 30% of total calories  (Good for people that want to GAIN weight, gain muscle, or are high level athletes)

Personally, I tend to cycle between the low-carb group and the moderate-carb group depending on the day of the week, so I range between 10% to 30% of my daily calories from carbohydrates.  I've found this is where I feel best and perform best.  If I go "high-carb" like the average American, I pack on body fat VERY fast, and it's not fun.  I try to keep high-carb days to only 1 day per week, aka, my cheat day.
Note:  If you consume 2000 calories per day, then that means 200 calories, or approx 50 grams of carbs for the day would be 10% of your total calories.  For me, because of my height and high activity levels (I'm a big skier, mountain biker, hiker, swimmer, etc), my daily maintenance is more around 3000 calories, so that would mean 75 grams of carbs would represent 10% of my calories (75 x 4 = 300 calories from carbs).  On most days, I'd estimate that I get between 80-100 grams of carbs total, which is equivalent to 1 piece of fruit, 1 sweet potato, some various veggies throughout the day, along with a little bit of honey in my tea, and a little bit of coconut sugar in my coffee.
 
My take on it is that the majority of people struggling to lose body fat would do much better following these types of carb guidelines:

1. Reduce or eliminate your grain-based carb products in the diet (cereal, pasta, rice, crackers, etc) and focus more of your diet on healthy grass-fed and/or free-range meats and eggs, grass-fed raw dairy or fermented dairy (kefir and yogurt), nuts, and TONS of vegetables and fruits (for most people, keeping fruit to 1-2 pieces per day is best). 
I understand that it's very hard for most people to give up entirely their breads, cereals, and pastas.  But don't worry, just save the grain-based carbs for no more than a 1-day per week "cheat day", and most people can still do just fine if you're not gluten intolerant or Celiac.
2. Instead of the grains for most of your carbs, try getting most of your carbs from vegetables, sweet potatoes, and a variety of whole fruits and berries (NOT fruit juices, which remove the beneficial fiber as well as other essential parts of the fruit).
3.  If you're going to eat any grains at all, focus on sprouted grains if you can, or sourdough on the occasions that you absolutely need to have bread.  Since sourdough bread has been fermented, some of the antinutrients have been broken down, and even the gluten is thought to be at least slightly more digestible in a sourdough bread.
Note on wheat germ --  although wheat germ is a nutrient dense food (compared to the nutrient-poor starch portion of wheat), beware of the gluten in wheat if you have any intolerance.  Many people have wheat/gluten intolerances and don't even realize it.  It could be worth it to get tested to see how your body is handling wheat.
If you are choosing sprouted grain breads, make sure that it's 100% sprouted grain, and not regular flour as the main ingredient followed by a portion of sprouted grains.  Sprouted grains are healthier than "whole grains" because the sprouting process deactivates many of the antinutrients that can cause digestive problems and prevent certain minerals from being absorbed.
4. To replace the void if you're used to consuming lots of bread, pasta, cereals, and other carb sources... try filling that void with more healthy fats such as nuts, seeds, avocados, coconut oil, olive oil, olives, grass-fed butter and cream, aged cheeses, nut butters, as well as healthy proteins such as grass-fed dairy and meats, whole free-range organic eggs, etc.
Healthy fats and proteins go a long way to satisfying your appetite, controlling proper hormone and blood sugar levels, and helping you to make real progress on fat loss.  Consuming more healthy fats instead of carbs also helps to transition your metabolism into a "fat adapted metabolism" instead of being a "carb burner" like most people.  Having a "fat adapted metabolism" gives you more stable energy levels, stable blood sugar, balanced hormones, and more.  On the other hand, being a carb-burner gives you more energy spikes and dips, blood sugar swings, and cravings.
With all of that said, even when I'm eating a low-moderate carbohydrate diet, here's one of my favorite carb sources that is high in fiber as well as tons of vitamins, minerals, and antioxidants:

Sweet potatoes or yams
I always choose the orange varieties instead of the white varieties of sweet potatoes for more carotenes. One of the problems with sweet potatoes is the time it takes to bake a sweet potato for 1 to 1.5 hrs.
I cook my sweet potatoes in a different way that only takes 5 minutes and they come out delicious... and no, I would NEVER use a microwave (We talk more about why never to use a microwave to cook your foods in this article).
The easiest and quickest way I've found to cook up a sweet potato is to slice it up into thin slivers and put it into a pan that you can cover with a lid.  I add a touch of butter, virgin coconut oil (beneficial medium chain triglycerides), and about 3-4 Tbsp of water and simmer with a covered lid for about 5 minutes. 
When the sweet potatoes are soft, then add a little cinnamon and maybe a touch (no more than a teaspoon) of real maple syrup (if you want a little more sweet flavor) and you're all set with a delicious healthy carb side dish to go with any meat dish.  Add a side salad and you've got the perfect lean-body meal plan.
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1 Big Weight Training Mistake That You Might be Making

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
author - The Truth about Six Pack Abs

This is one of the biggest weight training mistakes I've seen over and over again with so many people over the years... it may seem obvious to some advanced trainees, but for most beginner or intermediate people, I've noticed that they make this mistake in the gym MOST of the time...
And that has to do with sets and reps, and the intensity that they are performed.

Let me explain...
What I've noticed is one of the main reasons for lack of progress in the gym is that most people are not performing their reps and sets to challenge their body enough. I'm not referring to rest period between sets either (although that is definitely part of the equation).
For example, many people see a routine in my program or one of my colleagues programs (or even a magazine)... let's say the routine calls for 4 sets of 6 reps of a given exercise... and they just choose a random weight (or a weight that they "think" they are comfortable with) and do 4 sets of 6 reps.

But THAT'S where the major mistake comes in, because they didn't even train remotely close to muscular failure.  In reality, they could have completed 4 sets of 12 reps or more with the weight they chose to do for 4 sets of 6 reps... and then they wonder why they're not seeing results!

The answer is simple... they're not seeing results because they didn't challenge the body enough and therefore, the body has no reason to need to improve.
The right way to do it is this...  If the routine calls for 4 sets of 6 reps, then you should barely be able to complete the sixth rep. Form should still stay good, but it should be a challenge to complete that 6th rep, and a 7th rep would be pretty much out of the question to complete in good form.

Now THAT'S how you train to challenge your body and force it to adapt to the stressor. And that means you get results and your body CHANGES for the better over time.
Now it's a little more complicated than that, because there are dozens of other factors that come into play that determine whether you will effectively make progressions in the gym, based on sets, reps, intensity level, rest and recovery, nutrition, etc.
And once you get into advanced training, you will literally be exhausted... with your chest heaving for breaths if you hit the rep range on some exercises with the right weight and intensity from just 1 SET.

For example, if I'm using a heavy enough weight, even as little as 4 reps of heavy deadlifts can leave my entire body exhausted and I'll be gasping for air for 30-40 seconds after that set (and I'm in pretty damn good shape too)... and that was just from 4 REPS!
But that is a great example of how hard I challenged my body to do those 4 reps and stay in good form... because I chose a weight that was extremely hard for me to complete 4 reps.
Sounds crazy, because most people only think of "cardio" as something that can make you gasp for air and have your heart beating out of your chest... but training with weights at a high enough intensity and challenging weight using the right exercises is actually creating MORE of a reason for your body to respond and change.

Give me a marathoner and have them do a super high intensity set of clean & presses, or heavy 1-arm snatches (or even 20-rep barbell squats) and that marathoner will be on the floor gasping for air if they worked hard enough on the weight training sets.
If you think this is one of the mistakes you've been making in the gym, jack up that intensity and use heavier weights that actually CHALLENGE YOUR BODY, and you just may start to see some more dramatic results with your body!

Check out these weird tips to lose your stomach fat

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3 of the Most Toxic 'Health' Foods

Let's face it, most of us have probably eaten something we thought was healthy due to savvy marketing tactics, only to find out later that it really wasn't what it was hyped up to be. 

Many so-called healthy foods have little nutritional value and some even contain harmful chemicals, despite that bright and shiny advertising that leads us to believe otherwise.

Advertising is definitely tricky. It can make some of the unhealthiest foods look healthy - even if they're anything but. These three foods are some of the most toxic of purported "healthy foods" that should be avoided at all costs, that is, if you're interested in achieving optimal health, of course!

#1 Heart Healthy Vegetable Oil

Have you ever reached for that bottle of vegetable oil on the grocery store shelf because the label read "heart healthy?"
Industrial vegetable oils found in the supermarket typically contain .56 to 4.2% of their fatty acid as trans fats, which are highly toxic. Trans fats are actually "fake" fats. They're known to clog arteries, increase levels of LDL, or "bad" cholesterol, and lower HDL, or "good" cholesterol. Eating too many trans fats causes an overload of inflammation, a main factor in many chronic diseases, as well as weight gain.
The heat and harsh chemicals used to extract oil from vegetables, including bleaching and the toxic solvent hexane, actually destroys some of its vitamins and antioxidants. In later stages of processing, even more chemicals are injected in to "improve" the color and odor. Not only that, but overheating vegetable oils - which is typically what's done when cooking with them, releases compounds that can damage lungs and potentially cause cancer.
Not only that, but almost all vegetable oils are damaged and rancid from their processing and also contain high amounts of inflammatory omega-6 fatty acids, both of which cause massive inflammation throughout your body that can possibly lead to heart disease, cancer, digestive disorders, and joint problems.
Remember that inflammatory vegetable oils are used in almost every type of fried food at most restaurants, and any type of processed food that contains vegetable oils such as potato chips and many snack foods.
Despite the healthy sounding name of "vegetable oil", the fact is that vegetable oils do NOT come from vegetables... This is a generic term that usually means any combination of soybean oil, corn oil, canola oil, cottonseed oil, or other heavily refined processed omega-6 based oils that are all bad for you.
So what should you use instead?
For high heat cooking, use organic extra virgin coconut oil which contains medium chain fatty acids that are resistant to high heat. They also turn into ketone bodies in the liver which provide energy to the brain and are known to help improve all types of health problems.

#2 Energy/Protein/Breakfast Bars

Those prettily packaged bars advertised to boost energy, provide protein or as a "healthy" substitute for breakfast are another one of the worst offenders. Most are highly processed products - really just a candy bar in disguise - filled with sugar, high fructose corn syrup and even trans fats as well as artificial sweeteners.
If you read the label of a Kellogg's Nutri-Grain Strawberry Yogurt Bar, for example, you'll see that it has just 130 calories and 3.5 grams of fat. Sounds good, right? Unfortunately not. Many of its ingredients aren't technically food - it packs a ton of sugar and even contains Red Dye #40. While it's a pretty color, its effects are anything but, with just a few of the reported symptoms including migraines, inability to concentrate, nervousness and upset stomach. Children have been found to be especially sensitive to Red 40, exhibiting symptoms like temper tantrums and aggressive behavior.
If you need a boost of energy or are looking to meet your body's protein needs after a workout, grab a small handful of raw, organic almonds instead! They make the perfect convenient snack that you can take with you wherever you go.

#3 "Healthy" Breakfast Cereals

You probably know to avoid sugary cereals like Lucky Charms or Cocoa Pebbles, but most breakfast cereals, even those with health claims like "whole grain," are often loaded with refined blood sugar spiking carbs and sugars. Manufacturers fortify them with a few synthetic vitamins, a small amount of whole grains, and then market the product as "healthy."
Some cereals even contain preservatives like BHA and BHT which are linked to an increase risk of cancer. Not only that, but you may be getting a dose of unhealthy trans fats disguised under a new name: "monoglycerides."
But the WORST thing about most cereals, even so-called "whole grain" cereals is that they ALL cause a significant spike in your blood sugar which results in a cascade of fat storing hormones to be released in your body, and causes more carb cravings later in the day. This is NOT the way to start your day if you care about your waistline!
Not only that, but any cereals with wheat ingredients in them can possibly cause gut inflammation and long term gut damage from too much gluten. Think those corn-based cereals are better than wheat? Think again! Corn-based cereals are almost always made with GMO corn, which has many scientists very concerned about long term health threats. And rice-based cereals (krispies, etc) aren't much better, as they cause just as high of a blood sugar spike as pure table sugar... Ouch!

Instead of cereal in the morning, try a bowl of plain greek yogurt (which is loaded with healthy gut probiotics AND protein) and add in fresh, organic berries, nuts, and a little stevia or vanilla protein for a little added sweetness. This breakfast will leave you leaner, keep your blood sugar and hormones balanced, and give your body much less toxic load than cereals.
Unfortunately, this is just 3 examples we gave you in today's article, and deadly toxins are lurking EVERYWHERE these days in hundreds of foods, in your lotions and shampoos, plastics, air pollution, water pollution and more...
For that reason, you absolutely MUST detox at least occasionally to keep your hormones normalized, keep your energy levels high, and to keep your metabolism from shutting down.
The problem is that MOST "cleanses" or celebrity detox fads out there are actually dangerous to your health and can HARM your hormones making fat loss impossible in the long term and even causing rebound weight gain that's worse than where you started.

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Are You Making These 3 Mistakes At Dinner?

By Kevin DiDonato MS, CSCS, CES

What can be said about dinner!       

There may be nothing more satisfying in the world, then sitting down at the table with your family and friends, and enjoying a home-cooked meal.
However, overdoing it at dinner may put the brakes on your fat loss plans!
Why?
Well, the truth is: Although all your meals, snacks, and drinks are important…
Dinnertime may be the easiest time to go overboard on your favorite fixings…having seconds (or even thirds)…and having a few too many adult beverages.

And all those extra calories, well, they could easily end up packed on your hips, butt, or thighs!
If you want to improve your fat loss, then I would suggest you avoid making these THREE mistakes at dinner:

1. You Dine and Dash – To Bed

Eating right before bed may disrupt your sleeping patterns, therefore keeping you up, tossing and turning all night.
And as you know, sleeping is vital to a healthy metabolism!
Not getting the right amount of sleep at night may cause you to crave calorie-rich foods that only add to your waistline.
If you can, try to eat a few hours before bed.  And if you need to eat right before bed, choose a small snack - full of protein -to last you throughout the night.

2. You Have the TV On

One of the worst things you can do for your fat loss is to eat while watching TV.
Mindless eating may cause you to overeat, therefore adding too many calories to your body.
This could ruin all the good you did throughout the day AND boost your fat/weight gain.

3. You Go “All In” on Carbs

Carbs are a necessary ingredient to a healthy fat loss program.
BUT:
If you eat too many carbs (like a big bowl of pasta or an extra-large baked potato) then you could end up regretting your decision.
Besides adding too many calories to your meal, too many carbs could spike your blood sugar levels.
And this crazy spike in blood sugar will spike your insulin levels too!  And when insulin is present, any excess calories could end up being stored as fat!
The easiest way to maintain your fat loss – and eat carbs too – is to choose carbs wisely and be sensible with your portions.

Lose Fat By Eating Sensibly At Dinner

Dinner may easily be the biggest meal – and the time when people cheat the most.
And that could lead to an increase in your waist, hip, butt, or thighs.
But, if you eat sensibly at dinner – meaning you avoid large portions, avoid eating before bed, and avoiding watching the TV at dinner – then you may be able to keep your fat loss on track.



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The Exact Steps that Alex Miller used to Lose 36 Pounds of Body Fat and FINALLY Get Six-Pack Abs

Check out Alex's inspirational pictures and also the Q&A we put together on how he achieved these results (very informative and inspirational!)

Alex Miller from the UK

Alex in 2007, before using 
These pictures are of one of my favorite TruthAboutAbs readers, Alex Miller from the UK, who has had phenomenal results and I couldn't be more proud of him with how he has changed his life!  I've kept in communication with Alex these past couple years and have actually become good friends with him.  But he started out years ago as one of my TruthAboutAbs customers.
What I love best about these pictures is that you can see there is at least a 2-year period between Alex's "before" pictures and his "after" pics.  This shows the reality that changing your body doesn't happen overnight.  Sure, Alex probably could have made these changes in 4-6 months if he did everything perfect, but sometimes  life gets in the way, and his journey took longer...
TruthAboutAbs                        
Alex in 2009, and 2010, after applying the TAA principles

And that's why I like his story -- it's realistic for the average person.  I'm sick of scammy weight loss ads that claim you'll get a perfect body in 15 days by taking some miracle acai berry pill... sorry, not going to happen!
I've been so amazed by Alex's story, that I contacted him recently because I just HAD do a Q&A with him to get you all the nitty gritty details of how he's had such an awesome transformation.

So let's get started!
Mike:  Hey Alex, I wanted to feature your story to my readers because I think the changes you've made are really inspirational and can help others.  You've had
incredible results using some of the principles that you learned in my Truth about Six Pack Abs program as well as other research you've done yourself.
First of all, your before and after pictures are amazing!  Congrats on changing your life and your body so dramatically. It's obvious that you're an action taker and that's why you got such amazing results.
Let's start by having you share some of your before and after stats with my readers.  What were your before and after bodyweight, body fat %, etc?
Alex:
Back in 2007 (image 1) I was 14-15% body fat at least, weighing in at 197 pounds.  After applying some of your techniques in your product, I dropped to 9.4% body fat within a few months, but only got around to taking some pictures in the summer of 2009. I lost fat faster after changing my workouts and diet. As of late 2010, I'm under 8% body fat and a weight of 161 pounds - that's a 36 pound loss and I still have plenty (if not more) muscle on my frame than I used to.
If you look at my before pictures, when I looked fat and out of shape, I was actually running and lifting weights in the gym 3-5 times per week. Typically each session used to last about 1.5-2 hours.
I was definitely getting stronger and my distance running was improving a lot, but I could never shift the fat from my stomach especially, no matter how hard I tried with training and eating. I had certainly reached a plateau and it frustrated me more than you could imagine.

I started looking on the Internet for advice and a way to break through this and eventually I came across Mike and his product "Truth About Abs" and that's when everything changed for me.
I changed my workouts completely and started doing his style of intensive, interval training instead and combined this with his unusual workout plans for weights (which are amazing by the way).  I now spend a mere 25-40 minutes per session in the gym and get at least 3-5x better results -- hopefully my pictures prove I'm getting better results!

CLICK HERE to find out more about this program

Mike: Amazing transformation Alex!  I'd also love to hear how this transformation has changed your life.  Obviously, you went from "a little bit chubby" to ripped six pack abs.  But beyond just the obvious visual improvement in your body, how has it affected things in your life such as:

a.  your confidence
b.  your health and energy
c.  how other people treat you or view you (any extra attention     from the ladies ?)
d.  your ability to perform activities or sports ?
e.  any other benefits you can think of ?

Alex:
I can't tell you how much more energy I have now compared to a few years ago. I used to feel pretty tired, a little lazy and I generally lacked consistent energy – plus this was during my early 20's!
Nowadays, my energy fluctuates a lot less during the days and evenings, and this has had so many benefits for me – I'm more productive with work, my mood is better (less highs and lows) and I generally just feel more active!
I'm a regular gym-goer and obviously there are some days I'm just not in the mood, but 9 times out of 10 I look forward to working out because I know I'll get such a powerful endorphin release after my workout as well as knowing I'm keeping the weight off.  You have to try Mike's exercises!
I'd be lying if I said attention from the ladies has gone down!  It's such a confidence booster to have the body that you've always wanted and I'm not shy to take my top off at the beach anymore.
Before, I looked for every excuse to keep my shirt on!

Mike:  I love it! It's so powerful when you think how many aspects of your life that being fit and healthy can improve.
Next question... Please share with my readers exactly how you got started when you first started using some of the principles that I teach in The Truth about Six Pack Abs?  For example:
- How did you change your workouts? 
- How did you change your eating habits? 
- How did you change your mindset?

Alex:
My workouts:
Ok, I totally changed my workouts.
You have to be willing to do this to see the results that you want - many people (which is totally understandable) are stubborn to change their routines because this requires you to step outside of your comfort zone, but if you follow Mike's stuff you won't regret it.
I stopped going for long, boring jogs and runs which used to last 40-60 minutes each time.
I stopped isolating my muscle groups when lifting weights.
I started doing multi-joint exercises and high intensity workouts which involves working your largest muscle groups as the calorie expenditure is ridiculously higher this way. I'm typically in the gym for 25-40 minutes MAX (vs 1.5-2 hrs previously).
Circuit training is at the core of my workouts which I generally just make up myself (more on this further below) but they are always intensive. That is the key. I'm burning over 600 calories easily every workout; I can't even compare it to what I was doing before... I wasted 4-5 years doing the wrong thing!
My Eating Habits:
This was also a BIG one. Nutrition is easily 75-80% of "the game" with weight loss because you can burn 600-800 calories in the gym, but if you're taking in more calories per day than you're burning, you're not going to get the fat loss results that you want.
Before I explain a little more, you have to understand that you don't need to eat perfectly all of the time, I always have 1 day a week where I'll go out drinking with my friends or eat some junk food.  It's what you do on the other days that gets you the results.
I eat a lot of wholesome, single ingredients foods – all kinds of meats, fish, veggies, beans, whole grains, nuts, seeds, eggs etc –simply don't listen to people who say you have to eat tuna fish all day to lose weight.
I eat so many different meals and food combinations it's unreal – the options really are endless AND tasty! I love the food that I eat and I used to eat TONS of crisps, chocolates, cakes when I was heavier.
I virtually eliminate the intake of carbohydrates in the evenings because I know I won't burn off the energy, plus it helps stop cravings and hunger soon after and I feel much less bloated.
I guess I'm on a "slow-carb" diet.  And when I do eat carbs, I mostly limit the grains and sugars to small quantities.  Just remember that you can get more than enough carbohydrates from veggies, fruits and beans.
It's the little changes that make a BIG difference – for example, when I changed what I ate for breakfast on a daily basis I lost an extra 4-5 pounds over the course of a few months. I'll eat eggs in the morning, either with some veggies or a slice of wholemeal toast – this is 100x better than eating sugary, ultra high carb cereals which make you hungry only a few hours later as well as pile on the calories!
Mindset:
Well, my mindset turned into pure excitement as soon as I started reading The Truth About Abs – I genuinely was pumped because realised I had been doing it almost totally wrong for the past 4-5 years in the gym, but I like to think that I've proved it's never too late to change!
My motivation sky-rocketed as I began to see myself losing pounds quickly, as well as seeing vast improvements in my energy, general mood and confidence.
It's hard to lose that motivation when you see results consistently, month after month. Then, when you reach the body you've always wanted you obviously don't want to lose it so the motivation sustains itself.

Mike:  Perfect! I agree on the motivation point... I feel that once you're in great shape, it's really hard to let yourself slide because you don't want to give up the great feeling that you've gained.
I also think that one of the major reasons that you got such great results compared to many people that buy fitness or diet programs is that you TOOK BIG TIME ACTION on the information!
One of the things I love about your transformation, Alex, is that you've taken some of the concepts that you learned from me, and you created your own customized workout plans, and nutrition that worked for you.  I think it's so important for people to learn how to customize things to their own schedules and personal lives.
Can you explain how you've integrated my concepts into your own personal workouts and diet that works for you?

CLICK HERE to find out more about this program

Alex:
Sure! When I got used to your exercises and some of your workouts I started looking up other such exercises and variations (mostly on Youtube) so as to keep my workouts fresh and keep things interesting. When you go to the gym 4 times per week you need to rotate what you're doing quite a lot, otherwise you'll get bored quite quickly.
I'd find 5-10 multi-joint exercises that I liked the looks of and then create my own circuits and workouts. I sometimes do them in a studio or I'll go into the gym, grab a mat and work out there (you really don't need much room at all).
I keep things very intensive, constantly rotating muscle groups and my rest periods are literally 0-30 seconds in between exercises. So, I might do 6 exercises in a row with little to no break – then I'll rest for 30 seconds and do the round again. Then I'll finish with a different 3rd round of exercises (to keep it interesting and keep the body guessing). This can be done in about 15 minutes easily.
After that I'll maybe do some dips, pull ups, leg raises (4-5 different variations), medicine ball work (6-8 exercises) and some other killer ab stuff. The cool thing is that 90% of the exercises that I do are at least working the abs indirectly – those, combined with the more direct-ab exercises results in me getting a really strong core, burning tons of calories and feeling AWESOME.
In terms of diet, once you "get it" and understand more about nutrition and what your body needs, it's really not hard at all. I know exactly what options to take if I'm either cooking at home or eating out. I make sure that I treat myself regularly because I still enjoy eating chocolate and drinking alcohol (which I do too much probably!) – typically I'll pig out and/or drink a bunch of alcohol once per week but for the other days I completely enjoy eating tons of meat, fish, wholefoods, veggies, eggs and the other foods I mentioned above. I never feel like I'm on a diet which is what many programs make you feel, everyday.
Mike: If you had to list 2 or 3 of the biggest changes that you made in your life that have had the most impact on your transformation, what would they be?  Were there any old destructive habits that you had to give up?

Alex:
1.  Working out intensively in the gym, training your largest muscles and focusing on multi-joint exercises totally transformed my body and the number of calories that I burnt. Stop doing long, boring cardio – you won’t lose the weight that you want to.

2.  Cutting the amount of carbohydrates that I eat during the day, and especially at night. I do NOT mean the Atkins diet, but it's simply a matter of cutting most carbs out after 4-5PM in the day as your body doesn't need it and will end up storing excess fat or causing cravings.

3.  I try to eat every 3 or so hours during the day, even if it's just a little snack in between the larger meals. This helps me to stop over-eating when it comes to lunch and dinner especially. If you just eat 3 meals per day you'll find it very hard not to over-consume – I'm hardly ever starving or stuffed and it's a great rule to keep to (and very easy). Organisation is the key – making sure you have a stock of healthy foods at home or on you when you're out and about will make a big difference and stop you from eating the wrong foods.
Mike:  Great stuff Alex!  I especially like what you said about minimizing carbohydrates.  People like to argue about carbs, but every single fitness model, bodybuilder, or athlete that I've known that had super low body fat levels, always was very careful about their carb intake.  Bottom line... when I want to gain weight, I increase my carbs... when I want to lose weight, I decrease my carbs and eat more proteins, healthy fats, and lots of veggies.
Ok, last question... from what you've told me, your new body and life is a permanent change. You're not going to "fall off the bandwagon" and let yourself get out of shape again.
This new body and life is a new fitness lifestyle for you that is a priority in your life.  Do you have any advice for other people that seem to always fail to make a PERMANENT change? Some people seem to go on diet after diet only to lose weight and gain it back again.  But you've kept your transformed body for at least 2 or 3 years now, and you're not going back.  What advice do you have for people that struggle with this?

Alex:
I touched on this further above but as soon as you start enjoying your workouts and the food that you eat, whilst at the same time getting unbelievable results, you simply won’t want to go back to your old ways.  Why would you?
I'm convinced you'll love these workouts, exercises and overall the approach that Mike takes to exercise. On top of that, it's so enjoyable to eat foods that are so healthy for you, fill you up, SO tasty and result in a lower, daily calorie intake.
Remember that I still eat treats and things like chocolate but honestly my cravings for these types of foods rapidly decreases when you start eating correctly and giving what your body wants. This is because your blood sugar levels are a lot more controlled and therefore your cravings will reduce significantly.
Once you've got it, you won't ever want to go back.

Mike:  Thanks so much for agreeing to do this Q&A with me Alex!  You're truly an inspiration to all of my readers, and I love your story!

CLICK HERE to find out to get this program for less than $5.00

CLICK HERE for more testimonials

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9 Chemicals that are Killing Your Testosterone Levels and Stealing Your Manhood 

Note:  These chemicals are harmful to women too, even though this article focuses on the harm being done to men's Testosterone 

by Mike Geary, Certified Nutrition Specialist
& Dr. Richard Cohen, MD


Recent studies indicate that the testosterone level of the average male today is 25% less than it was in 1992 (Comparing males of the same ages).  Meanwhile, the average male estrogen level has increased an alarming 40% during the same time period. The studies also show that male sperm counts are down 40% in that same time period.

What this means is that the average male in today's stressed-out chemical-lade world is significantly less of a man (and has "feminized" a bit more with higher estrogen levels) than their counterparts of the same age just a couple decades ago.

Why is This Shocking "Feminization" of Men Happening with Lower Testosterone and Higher Estrogen?

Well, xenoestrogens (meaning foreign estrogens) are man-made chemicals that mimic the effects of natural estrogens in the body.   If you wondered why average testosterone levels are down 25%, male estrogen levels are up 40%, and sperm are counts less than 40% of what they were 20 years ago, you need not look any farther than the xenoestrogens.  By the way, phytoestrogens in our diet contributes to this too, but not nearly as much as xenoestrogens.

These chemicals are found virtually everywhere in the modern world, lurking in personal care products, food containers, our drinking water, air pollution, medical tubing, children’s toys, pesticides, and much more.

Our environment and food supply are fraught with hidden chemicals.  Herbicides and pesticides are sprayed regularly on farms, orchards, lawns and gardens.  Industries are dumping their waste products into the water supply, which pollutes the water you drink.  Tons of pharmaceutical and synthetic estrogens secreted by menopausal women pollute our streams and rivers, getting into our drinking water supplies.

And it doesn’t stop there...

The air you breathe is carrying estrogen mimicking chemicals in the form of smoke, soot and exhaust vapors.  The commercial meat and poultry you eat every day is pumped full of hormones and additives that are high in estrogen.

The foreign estrogens found in plastics and pesticides disrupt the natural hormonal cycles of both human and animal life.  The widespread use of genetically-modified foods has exacerbated the xenoestrogen problem.  Glyphosate (the active ingredient in Roundup®, Monsanto’s™ widely-used pesticide) often leaves a residue on the genetically-modified crops it is used on.  And the artificial gene, which has been inserted into every genetically-modified seed, is absorbed and housed within your gastrointestinal tract if you eat GM foods.

During the course of your daily life, you are exposed to a variety of environmental chemicals. It is important to be aware of the most common and most toxic ones, which we'll describe below:

Genetically Modified Organisms (GMOs) 

GMOs are foods that, in most simple terms, have had an insecticide gene implanted into their DNA, which in many cases is intended to allow them to be resistant to dying from pesticides, thereby allowing the farmers to use MORE pesticides without killing the crop.

The list of genetically-modified foods is growing but primarily includes corn, soy, canola, cottonseed oil, and sugar beets as the main offenders to watch out for.

The most common problem associated with the consumption of GMO foods is an increased incidence of both gastrointestinal and immune disorders.  The regular consumption of GMO foods has also been shown toxic to testicular cells and disruptive to testosterone synthesis.  Recent laboratory studies have proven that male rats fed a genetically-modified diet lose their ability to reproduce within just three generations.

Phthalates 

Phthalates are a group of industrial chemicals used to make plastics, like polyvinyl chloride or PVC, more flexible and resilient. They are found in everything from vinyl flooring, detergents, automotive plastics, soap, shampoo, deodorants, fragrances, hair spray, nail polish, plastic bags, processed food packaging, garden hoses, inflatable toys, blood-storage bags, and intravenous medical tubing.

Phthalates are also one of the most pervasive of the endocrine disrupters.  Studies have shown that exposure to phthalates can lead to incomplete testicular descent, reduced sperm counts, testicular atrophy, and/or structural abnormality and inflammation in newborns.

Bisphenol-A (BPA) 

BPA is a common ingredient in many plastics including those in reusable water bottles and resins lining most food cans and dental sealants.  BPA is primarily used to prevent preserved or canned foods from developing a metallic or plastic taste.  In addition to being used as an inner lining in most canned foods, it can be found in many plastic baby bottles and food storage containers.  Almost all canned foods contain BPA.

This toxin is now so pervasive it can be detected in the umbilical cord blood of 90% of all newborn infants.  Once in the body, BPA mimics estrogen setting the stage for a wide variety of health-related problems that include—but are not limited to—early puberty, infertility, cancer, diabetes, and heart disease.

Parabens 

Parabens are a class of chemicals commonly used as preservatives by cosmetic and pharmaceutical industries.  Like BPA, parabens have estrogen-like properties that lead to similar health and hormonal problems.

Metalloestrogens 

Metalloestrogens are a broad range of metals that also add to the estrogenic burden of the human body.  These metals are added to thousands of consumer products including vaccines.  Research indicates that they are capable of binding to cellular estrogen receptors, mimicking the effects of natural, physiological estrogens.

Perfluorooctanoic acid (PFOA) 

PFOA is a chemical that is makes things resistant to grease and water.  It is used to keep grease from leaking through fast food wrappers and microwave popcorn bags, in non-stick coatings like Teflon, and in water-resistant fabrics like Gore-Tex®.  PFOA is a highly-estrogenic compound that can disrupt your hormones.
It has also been linked to thyroid disease, cancer, immune system problems, and increased LDL cholesterol levels. To make matters worse, PFOAs remain present in the body for many years.

If you use non-stick pots and pans on a daily basis, you may unknowingly be exposing yourself and your family to PFOAs.  In less than five minutes at high temperatures, the coating of non-stick cookware will also break down into a chemical warfare agent known as PFIB, and a chemical analog of the WWII nerve gas phosgene.

Nonylphenol ethoxylates (NPEs) 

NPEs are known to be potent endocrine disrupters.  These chemicals affect gene expression by turning on or off certain genes.  They interfere with the way your glandular system works and mimic the actions of estrogen.  NPEs have been implicated as a key reason why some male marine species have become female.

Fluoride 

Flouride is an industrial waste product, yet it is routinely and purposely added to our water supply to supposedly make our teeth stronger and less prone to cavities.  While topical fluoride will protect teeth at risk, drinking fluoride is akin to swallowing sunscreen to protect our body from getting a burn.

Flouride exposure can lead to many health-related problems including bone and joint pain, immune disorders, lower fertility rates, hormonal imbalances, and low sperm counts.
Make sure you’re using a water filter that removes fluoride.

Bovine growth hormones (rBGH or rBST) 

Bovine growth hormones are genetically engineered and routinely given to industrially-raised cattle, pigs, poultry, and other livestock to increase their growth and fat content.  The concentration of bovine growth hormones is greatest in non-organic, pasteurized dairy products.  A causal link between their consumption and the onset of both premature adolescence and prostate cancer has been scientifically established.

MSG 

MSG is an excitoxin and food additive commonly used to enhance flavor.  MSG itself is not frequently found on food labels because it is often disguised as a “natural flavor”’ or a “spice;”’ as hydrolyzed yeast extract, or a number of other deceptive ingredient names.  The consumption of MSG has been linked to reduced fertility rates, brain disorders, and low testosterone levels.

Needless to say, if you want to protect your manhood and your Testosterone levels, you should do everything you possibly can to minimize your exposure to these 9 chemicals we talked about in this article.

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A Full Body Workout that Shreds Your Abs Without Ab Isolation Exercises

Try this workout below to get a killer full body workout at the same time that you indirectly work your abs hard.
by Zach Even-Esh, Certified Trainer, Founder - Underground Strength Gladiator Training

A lot of effort and thought is placed into ab exercises that isolate and work the abs. But, the good news is that there are many exercises that work your entire body AND your abs intensely at the same time.
This workout is perfect if you're busy as well as economical. I like to call this training economics: do only what works very effectively and gives you the most bang for your buck.
Check out some of my favorite exercises that will work your entire body AND your abs intensely. On the flip side, this does NOT mean to skip exercises that target your abs deeply.
All you need is 1 or 2 dumbbells for the exercises below. These exercises can be performed at the beginning of a workout or at the end.  You'll see at the bottom that we added a sample workout for how to incorporate these tough full body and ab training drills into a great workout.

Exercise 1:  1-Arm Overhead Dumbbell Walk:
Press 1 dumbbell overhead and lock out your arm. Keep your arm close to your ear, tighten your entire core, shoulder and back. This exercise is to be performed slowly and under complete control.
Walk for distance, anywhere from 100 – 200 feet with the dumbbell overhead. A heavier dumbbell will cut down on the distance you can walk and should be reserved for those who are experienced under heavy weights. Start light and be smart. Switch hands mid way through the walk to ensure equal work is done for each side.
Your arm should be perfectly vertical when carrying the dumbbell overhead. Often times people will allow the dumbbell to sway slightly forward which will NOT strain the abs intensely.
Try 2 sets for each arm, 100 – 200 feet for distance in total for each set.


Exercise 2:  Dumbbell Farmer Walks:
Stand in between two moderately heavy dumbbells and deadlift them up. Grip the dumbbells tightly, brace your abs and lower back and squeeze the weights all the way up. This intense squeezing forces the abs to contract intensely. Not only will your abs become very strong and tight from all this squeezing, but it also strengthens the back and reduces your chances of lower back injuries.
Once you have the dumbbells at your sides, make sure your posture is tall and your shoulders and tight. Speed walk the dumbbells 100 – 200 feet in distance, come to a complete stop and slowly deadlift the weights down.
You can carry the dumbbells in a straight line or in a zig zag fashion which can also strain the obliques very intensely.
2 sets of 100 – 200 feet per set is great. You can perform these exercises at the beginning or end of a workout. Or, begin your workout with 1 arm overhead dumbbell walks, then perform your regular workout, and finish the workout with 2 hard sets of dumbbell farmer walks.


Try this workout with the two exercises I just explained:
1) Arm Overhead Dumbbell carry 2 x 100 feet each hand
Superset all 3 below:
2A) Pull Ups 3 x max reps
2B) Walking Bodyweight Lunges 3 x 10 each Leg
2C) Push Ups w/Feet Elevated 3 x max reps
3) Dumbbell Farmer Walks 2 x 200 feet
Superset both exercises below:
4A) Plank 1 x 30 seconds
4B) side plank 1 x 30 seconds each Side
Enjoy the killer workout!
Zach Even–Esh is the owner of The Underground Strength Gym in Edison, NJ and the author of The REAL Man Muscle Building System.
Check out Zach's badass website here:
Underground Strength Gladiator Training  

OR,

Click here if you have been struggling to get your Six Pack defined.

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Can This 1 Unique Spice Help to Fight Abdominal Fat?

A simple, scientifically proven trick to not only fight belly fat, but control blood sugar levels (and fight carbs)...
article by Mike Geary - Certified Personal Trainer, Certified Nutrition Specialist
Author of best-sellers:  The Truth About Six Pack Abs & The Top 101 Foods that FIGHT Aging


This spice that I'm going to mention is one of the most overlooked, but healthiest spices in the world...
You might even call it a "fat burning spice"... in a roundabout way.
And yes, it can actually help you win the battle against abdominal fat if you use it daily...I'll explain why.
Here are some other benefits of this miracle spice:

• controls blood sugar levels
• helps maintain insulin sensitivity
• a VERY powerful antioxidant
• may have antibacterial and antifungal properties
• and dozens of other benefits

So what is this miracle spice that beats abdominal fat?
Well... it's good old tasty Cinnamon!
Although cinnamon does NOT directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner in an indirect way.
Here's how...
Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it's strong effect on controlling blood sugar levels in your body.
In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).
The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.
Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.
As you know, chronically high insulin levels can make your body pack on the blubber.

How to harness cinnamon to lose stubborn belly fat...
One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.
Also, you could use a cinnamon capsule before each of your meals, particularly if you're going to have more than 30 grams of carbs in that meal.
This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day... hence, helping you to lose body fat more effectively over time.
So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!
But BEWARE...
Although cinnamon may be a super-healthy choice for helping you to achieve your lean, strong, and energetic body... I've discovered that there are at least 23 popular foods that most people falsely think are "healthy", but they actually HARM your metabolism and pack on belly fat.

Discover what these metabolism-harming foods are on the
next page:

Click here These 23 "healthy" foods HARM your metabolism & pack on belly fat (avoid these!)

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Tips to Help You Fall Asleep Easier... Better Sleep Equals a Leaner You!

Hi. It's Mike again from TruthAboutAbs.com

I hope you're doing well and enjoying your good health, energy, and lean body!
Let's take a step away today from the normal discussions about various training techniques or nutrition ideas, and look at another vitally important aspect in your life that plays an important role in your success with your fitness goals. And that aspect is...
How well do you sleep?
I've noticed that one of the challenges for many people in their fitness endeavors is getting enough quality sleep each night. In case you didn't already know, the quality and quantity of your sleep each night is VERY important to maintaining an optimal hormonal balance within your body and keeping your metabolism as high as possible. Obviously, this all translates into a leaner you, if you are sleeping well regularly.
On the other hand, if you never seem to get enough sleep, or don't sleep well enough to give your body the rest and recuperation it needs, you can count on the fact that this lack of sleep is making you fatter! That's right, the lack of quality sleep creates a fat-storing hormonal mess inside your body. The fact is, the stats show that most people don't get enough sleep regularly, and also don't sleep as soundly as they should.
Aside from sleeping disorders, most people simply don't get enough sleep because they have a hard time shutting down their minds at night, which leaves them lying there in bed tossing and turning with thoughts about the stresses of their daily lives shooting through their heads. 
Does this happen to you?
This has actually been a problem for me personally, but I've started to gain control of this with a few secrets I've learned, and now I can usually fall asleep pretty fast each night. Here are some of the tricks I've used to fall asleep easier each night. Some of these you've probably heard before, but others may be new ideas for you.
1. Try not to exercise intensely within about 2 hours or so of your normal bedtime. However, getting regular daily exercise at any other time of the day will help tire you out so that you can fall asleep easier once bed time comes.

2. Don't try to go to sleep hungry. 
Contrary to popular belief, just because you eat after 6 or 7 pm does not mean it's going to be instantly deposited as blubbery body fat. As a matter of fact, a lot of very lean people that I know eat small meals right before they go to bed each night. A light healthy snack 30-90 minutes before you hit the pillows will help satisfy your hunger and help you fall asleep easier.

3. Avoid stimulants like caffeine any time after late-afternoon.

4. Try chamomile tea and/or mint tea an hour or two before bed time. These generally have a relaxing effect and can help you calm down at night. I recently found a tea product called "bed time tea", which combines chamomile and mint in the tea bags. I add in just a little touch of raw honey too and this combo really seems to relax me.

5. Try ground nutmeg in capsules an hour or two before bed. Nutmeg is supposed to also have a calming effect on the body. What I've done is buy a couple rounds of whole nutmeg and use a strong coffee grinder to grind them into powder. Then I fill empty capsules with the nutmeg and take a couple each night. Two whole nutmeg rounds will fill a couple dozen capsules, so I store them in a ziplock in the fridge. I'm not totally sure if this helps or not, but it certainly can't hurt, and nutmeg is at least a good source of antioxidants too!

6. Try to clear your mind of daily stresses and things you need to do. This has been my biggest obstacle to overcome in order to fall asleep at night. One thing that helps is to use a note pad to write down what I need to do the next day. That helps me clear my mind and reassure that I won't forget anything, so that I can relax. Instead of thinking about my day, or what I need to do tomorrow, I simply wipe my mind clean, and think about a relaxing place that I enjoy, like a tropical beach, or lying on a hammock in the breeze somewhere. 
If I can keep my mind on something relaxing like this, and not my daily worries, I fall asleep like a champ! I know there are many other strategies that people use to help fall asleep, but I figured I'd just give you a few of the tricks that have helped me out with conquering this. Whatever you do, please try to keep it natural... taking sleep aid drugs will almost always have adverse side effects.
So do yourself a favor and pull the plug on the late-night talk shows or late-night Seinfeld re-runs (although that Kramer does crack me up!), and try to get to sleep a little earlier from now on. Clear your mind, relax, and enjoy some good quality sleep that will keep your body leaner and have you feeling more energy filled during each day. Good luck!
This ezine issue was sponsored by Sleep Well and Tight  - an innovative program to help you fall asleep fast and get deep restful sleep every night, without harmful sleeping pills.
I hope this article has given you some ideas on how to fall asleep easier at night. Remember, more quality sleep equals a healthier, happier, and leaner you!
Enjoy some deep restful sleep!
Please feel free to share with friends and family who could benefit from these relaxing sleeping tips below. 

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Pre-Workout Energy Drink Ideas - What is Best to Eat or Drink Before a Workout?

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist 
Author of Truth About Abs

In today's Lean-Body Fitness Secrets Ezine, I wanted to tackle a question that I received recently from a subscriber. I've had similar questions from several people, so I thought this might be of interest to you. It has to do with pre-workout energy drinks, and morning workouts on an empty stomach.

Q: "Hi Mike. I was hoping you could give me some advice about my morning workouts. Because of my busy day, I find that the only time I can realistically squeeze my workouts in is in the mornings before work. My problem is that if I don't eat anything, I have no energy during my workout and I feel really weak and sluggish. On the other hand, if I eat even just a bowl of cereal or bagel, I end up getting cramps during my workout. Any suggestions you have, I would really appreciate. Thanks,
Brian F., Calgary, Canada"
A: First of all, if you're really serious about getting lean for good, I'd recommend ditching the bagels and cereal altogether unless they are truly high-fiber whole grain varieties (sprouted grain is actually the best option). Otherwise, they are just empty refined carbs that will only add blubber to the old belly!
Another topic that this brings up is whether doing your morning workout on an empty stomach is really a good idea or not. Some people swear by morning cardio on an empty stomach as a great way to burn fat, since you don't have any immediate carbohydrates in your system. From my experience though, and working with hundreds of people who have tried this, I haven't really seen good results with empty stomach morning workouts.
Personally, when I tried a month or so of morning empty stomach workouts, it resulted in a loss of lean muscle, which I believe ultimately lowered my metabolic rate, making it easier for my body to store body fat in the long run. Again, for me (and others I've talked to) morning empty stomach workouts backfired big time, although some people claim it has worked wonders for them. I guess you won't know if it works for you unless you try it.
Back to Brian's question about how working out in the morning on an empty stomach leaves him weak and sluggish, whereas eating some cereal or a bagel gives him cramps during his workout...here's my solution to the problem:
Try getting just a small amount of carbohydrates and protein in liquid form when you wake up. Shown below is my own little concoction... you can call it "Geary's pre-workout energy serum". This is 10x better than any ripoff energy supplements or any other crap that the supplement companies will try to lure you into paying top dollar for.
My pre-workout drink will give you the energy to make it through your workout, plus it will help reverse the catabolic state you are in upon waking in the morning, where your body is breaking down muscle tissue in order to supply other areas of the body with necessary amino acids.
My suggestion is to try mixing about 6 oz of an unsweetened iced tea mixture (preferably green, white, oolong, yerba mate, or rooibos teas) with about 6 oz of a PURE berry juice (about 20 grams of carbs), and about 15-20 grams of a quality whey protein powder. You can also add a teaspoon or two of coconut milk as that will add some quickly digestible medium chain fatty acids (a source of healthy fats) for immediate energy for the workout.
For the juice, try to find a PURE berry juice such as blueberry, blackberry, or even a pure pomegranate or cherry juice. Make sure they do NOT contain apple or grape juices.
Keep in mind that I'm usually against drinking fruit juices because I believe you need to eat the whole fruit to reap the benefits, as you're missing out on the fiber and other nutrients when you just drink the juice. However, I've found some of these pure berry juices at whole food or natural food markets and they contain some fruit puree and a couple grams of fiber per glass, so I think they are ok for the purpose of this pre-workout drink (since the amount of carbs is fairly low at approx 20 gms).
I've found that this type of pre-workout liquid mixture gives people the needed energy to make it through their morning workouts without cramps, while also helping to prevent the excessive muscle catabolism (breakdown) that might occur during an empty stomach morning workout.
If you haven't read my internationally selling book, The Truth about Six Pack Abs, featuring over 100 pages of my full training and nutritional system for getting lean ripped flat abs for life, grab a copy today. You'll see exactly why so many others are finally able to get rid of that stubborn belly fat once they start applying these techniques. Grab your copy HERE

If you enjoyed today's tip about my pre-workout morning energy drinks, feel free to email this link to any friends or family you know that will find it useful.

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My "Superhuman Smoothie" Recipe -- for extreme health

Beware:  Your Body May Become TOO sexy if you drink something THIS good for you

by Mike Geary - Certified Personal Trainer, Certified Nutrition Specialist
Author of best-seller:  The Truth About 6-Pack Abs

I've made this smoothie for some friends recently, and they joked that this was some sort of "superhuman smoothie" because it was so healthy, they hadn't even heard of half of the ingredients before.  They also said that it was not only incredibly delicious, but gave them insane amounts of energy.

I will warn you right off the bat... this could probably qualify as one of the healthiest smoothies on the planet, but based on the types of "exotic" ingredients, it's definitely not cheap.  But if you're willing to invest in the highest quality food ingredients for your own "extreme health", this smoothie can be part of your arsenal!

I'm also fully aware that some people in some areas of the country (or the world) may not have access to a health food store that has all of these ingredients.  However, if you live near any major urban area in any modernized country, or even if you're in a rural area but have access to a great health food store, you can find almost every ingredient.
I also firmly believe that the combination of SuperFood ingredients in this smoothie can really go a long way towards strengthening your immune system, giving you loads of energy, and also helping to burn body fat, build lean muscle, and control your appetite and cravings.
There's even some ingredients that can help boost libido, lower blood pressure, and more!
That's why I said this smoothie was only if you wanted EXTREME HEALTH!
And if you remember one of my concepts I always preach is obtaining the highest micro-nutrient density possible per unit of calories... this smoothie would rank at the top in that category!  It's also insanely high in antioxidants.
The "Superhuman Smoothie" Recipe for Extreme Health
Depending on your body size, the quantities in this recipe may actually be enough for 2 servings.  In a blender, mix together:

• 1 cup unsweetened almond milk (very low in sugar if you get the unsweetened variety)
• 1 cup coconut milk drink (if you can't find the "coconut milk drink", you can use 1/3 cup canned coconut milk with 2/3 cup water, since canned coconut milk is much thicker and creamier than "coconut milk drink")
• 1 packet unsweetened frozen acai puree (you can find unsweetened acai frozen puree at many health food stores)
• A couple handfuls of frozen goji berries or other mixed berries (I've found frozen goji berries at Whole Foods stores... don't use dried goji berries as they'll make big chunks in your smoothie.  The frozen goji berries taste better too.  You can read more about the superfood status of goji berries here)
• A small handful of frozen spinach
• 1 packet of stevia (a natural non-caloric sweetener I like to use since I'm strictly against the use of artificial sweeteners)
• 2 teaspoons of chia seeds (one of the most nutrient-dense foods you can eat...loaded with rare antioxidants, soluble fiber, protein, vitamins, minerals, and super high in omega-3's) 
• 2 teaspoons of hemp seeds (significant amounts of zinc, magnesium, phosphorus and other minerals, as well as a high quality protein and omega-3 fatty acids)
• 1 scoop of Boku SuperFoods powder (this stuff has to be the most amazing SuperFood mixture I've found yet!)
• 1 teaspoon of spirulina powder  (good source of unique antioxidants, tons of B-vitamins, carotenoids, protein, and strengthens the immune system)
• 2 teaspoons of raw cacao nibs (one of the highest antioxidant foods available; can help reduce blood pressure and improve overall cardiovascular function)
• 1 teaspoon of raw organic cocoa powder
• 1 teaspoon of raw Maca powder (nutrient-rich, made from a south american root; purported to help increase libido; adaptogen that can help the body deal with stress)
• 1 scoop of chocolate Raw Grass-fed whey protein (this is one of the only truly RAW and grass-fed whey proteins I've found)
• 1 tablespoon of raw almond butter

Blend all the ingredients until thick and smooth.  I add the powdered ingredients after the blender is already running so that they mix easier.
This smoothie is so powerfully healthy for your body, you'll notice a consistent "super-energy" throughout the day without spikes and crashes if you start each day with one of these.  Also, if you consciously think about how nutritious this smoothie is, your body will actually get even better results, because of the power of the mind (placebo effect).
How to get ripped Abs

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Which of these cooking oils are destroying your health?

(the truth may surprise you!)
Some of these oils are healthy and some are VERY unhealthy -- soybean oil, olive oil, coconut oil, corn oil, etc... Let's take a closer look.
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best-sellers: The Fat Burning Kitchen & The Top 101 Foods that FIGHT Aging


Today, I wanted to give you my take on a confusing subject to most people:
...why some oils and fats you may use in cooking, baking, or other food use are actually harmful to your body, and why some are healthful.
Here's the deal...
A lot of people seem to think that anything labeled as "vegetable oil" is good for you. NOT A SHOT!
Most of what is labeled as "vegetable oil" is simply heavily refined soybean oil (processed under high heat, pressure, and industrial solvents, such as hexane)... sometimes perhaps it may also be heavily refined cottonseed, safflower, corn, grapeseed, or other oils too.
In most instances, almost all of these processed oils are NOT HEALTHY for you.  I'll explain why below...
If you buy processed food or deep fried food, you can usually be certain that these unhealthy oils are used to prepare your foods (or worse, it may use hydrogenated versions of these oils... aka - trans fats).
You may have even bought some of these oils for your own cooking or baking at home.
The problem with soybean oil, cottonseed oil, corn oil, safflower oil, and other similar "vegetable oils" is that they are mostly composed of polyunsaturated fats (the most highly reactive type of fat) which leaves them prone to oxidation and free radical production when exposed to heat and light.
Processed polyunsaturated oils are the most inflammatory inside our bodies because of their high reactivity to heat and light. This inflammation is what causes many of our internal problems to develop such as heart disease, cancer, and other degenerative diseases.
Note: It's ok if a polyunsaturated fat source isn't processed such as in whole foods like various nuts and seeds... In that case it's usually not inflammatory (as long as it's not been exposed to high heat), and nuts are usually a great source of healthy polyunsaturated fats. By the way, omega-6 and omega-3 fatty acids are both polyunsaturates, and a healthy balance of approx 1:1 to 3:1 ratio of omega-6 to omega-3 is considered healthiest.
Your best bet is to choose raw nuts and seeds whenever possible to avoid the oxidation of polyunsaturated fats that can occur during roasting of nuts and seeds.  Keep in mind though that some nuts are mostly monounsaturated, (for example, macadamias), so the issue of roasted vs raw nuts is less of an issue for highly monounsaturated nuts.
However, all of the vegetable oils listed above are generally heavily refined during processing, so that makes them already inflammatory before you even cook with them (which does even more damage).
Here's the actual order of stability of a type of fat under heat and light (from least stable to most stable):
1. polyunsaturated
2. monounsaturated
3. saturated
Here's something that mainstream health professionals will never tell you...
Saturated fats are actually the healthiest oils to cook with!​
Why?  Because they are much more stable in cooking conditions and less inflammatory than polyunsaturated oils with cooking.
This is why tropical oils such as palm and coconut oils (and even animal fats such as lard and butter) are best for cooking... they have very little polyunsaturates and are mostly composed of natural saturated fats which are the least reactive to heat/light and therefore the least inflammatory in your body from cooking use.
That's also why natural butter (NOT margarine) is one of the best fats for cooking. This all goes directly against what you hear in mainstream health talk... because most health professionals don't truly understand the biochemistry of fats, and falsely believe that saturated fats are bad for you... when in fact, they are actually neutral in most instances... and saturated fats from tropical oils are actually good for you as they contain mostly medium chain triglycerides (MCTs) which are lacking in most people's diets.
In fact, lauric acid is one of the abundant MCTs in tropical oils and is known to strengthen the immune system.  Lauric acid is even being studied currently in medical studies for controlling contagious diseases.
To summarize... your best cooking or baking fats are generally butter or tropical oils such as palm or coconut oil.  Olive oil (extra virgin preferably) is okay for lower cooking temps as it's mostly monounsaturated, so moderately stable.  I also like avocado oil and macadamia nut oil for baking as they are mostly monounsaturated and relatively stable for baking, plus add great flavor!
The mostly polyunsaturated oils such as soybean, corn, grapeseed, cottonseed, safflower, etc, are the least healthy for cooking or baking.
My choices for top healthy cooking oils that I use:

• Virgin Coconut Oil (very stable at med-high temps and healthy fats)
• Extra Virgin Olive Oil (only for low temp cooking)
• Real Butter (grass fed butter is actually healthy and contains important nutrients like vitamin K2, omega-3's, and CLA.  Kerrygold is a popular brand of Irish butter that's grass-fed and readily available in most grocery stores)

Of course, with all of that said... we should keep in mind that trying minimize our cooking with oils can help to reduce overall calories. Cooking with oils in moderation is okay and can actually help satisfy your appetite more, but be careful not to overdo it as the calories can add up fast.
Also, please don't be fooled by deceptive marketing claiming that canola oil is healthy for you -- it's NOT!
So enjoy your coconut oil, grass-fed butter, and delicious extra-virgin olive oils knowing that you're doing your body GOOD!  But just make sure to stay FAR AWAY from dangerous inflammatory vegetable oils like soybean oil, corn oil, and cottonseed oils which are used in so many processed foods these days.
Also remember that most salad dressings you find at the store are loaded with unhealthy soybean or canola oils usually, so make your own with healthy olive oil instead.

But BEWARE...
Although using real butter, coconut oil, & extra virgin olive oil can be a super-healthy choice for a lean, healthy, & strong body as well as fighting the aging process, if you follow the tips you just learned...
On the next page, I want to share with you exactly why you should STOP eating foods like whole wheat bread, certain types of milk, sugar, soy, and even some ‘heart healthy’ foods, as well as how these foods are silently KILLING you and your family.

Click the ‘next page’ link below to discover how these foods are destroying your health, causing weight gain, & accelerating aging.

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