Drink this “metabolic milkshake” in morning to spike metabolism all day

Here’s something delicious I've tried recently...
I start my day by treating myself to a “dessert” first thing in the morning!
Why the heck would I do THAT?  Doesn’t that kill your metabolism and pack on the fat?
Nope.

That’s because this is no ordinary dessert (see recipe below), it:

• Turns ON the “burn fat” signal in all your cells...
  
• Turns OFF the “eat more food” signal in your belly...
  
• And cranks UP your metabolism, energy and thinking speed...
  

So instead of fighting off hunger, turning grumpy, and struggling with fog and fatigue like most...
I get to spend the rest of my day calm and in control, razor-sharp and feeling like I can tackle the world.
How would you rather spend your day?
This recipe is so delicious, every day feels like a cheat day.
I call it my “metabolic milkshake” and here it is:
Start with a scoop (14g) of chocolate-flavored grass-fed whey protein  to boost energy:

• It fuels your metabolism with amino acids it uses to convert body fat into energy...
  
• Studies show it controls hunger and cravings so you eat less during the day...
  
• It provides the protein building-blocks to keep your skin, bones and muscles young...
  

Second, add in a handful of raw almonds to provide a satisfying crunch and put the brakes on aging:

• They’re loaded with heart-healthy monounsaturated fats that fight inflammation...
  
• They’ve got tons of flavonoids -- powerful antioxidants that reverse cellular rusting...
  
• Studies show they not only reduce “bad cholesterol”, but also directly shrink belly fat...
  

Third, pour in half a can of full-fat organic coconut milk to shift your brain into 1^st gear:

• It’s rich in medium chain triglycerides – special fats that are like rocket fuel for your brain...
  
• It’s naturally sweet and full of a type of healthy saturated fat that actually lowers your bad cholesterol...
  
• Studies show it aids weight loss by helping your metabolism burn fat while keeping you full...
  

Last Step:  Toss everything into a blender, throw in some ice, mix it up and... voila!  Throw a shot of espresso in the blender too if you want more of a mocha flavor.
You’ve got a chocolatey, decadent, crunchy “dessert” that gets your day started right.
I simply love this new “metabolic milkshake”...
WARNING:  You can completely wipe out the metabolic benefits of this shake IF during the rest of your day, you make the same two mistakes I see 90%+ of people make:
First, they mistakenly eat “high fiber” foods that in reality, slow down metabolism.
Second, they avoid blood-sugar increasing foods that, crazy as it sounds, can help stimulate metabolism.
But most importantly, both these mistakes can crush levels of a little-known metabolic hormone.
Boosting levels of this hormone is the secret behind why the “metabolic milkshake” works so well.

Let me know what you think of the recipe – I’m sure you love the taste... and the extra energy!

Mike Geary
Certified Nutrition Specialist
Best Selling Author

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7 Odd Metabolism-Boosting Nutrients

Unusual nutrients that can FIRE-UP your

metabolism naturally!

by Mike Geary - Certified Personal Trainer, Certified Nutrition Specialist
author of best-selling program - The Truth About 6-Pack Abs

If you've read my Fat Burning Kitchen program as well as Truth About 6-Pack Abs program, then you know I point out dozens of "minor" things that can all have small, but cumulative effects on your metabolism and fat-burning efforts.
Some of these minor fat-burning factors that I've written about previously are:

• Use of 'cruciferous' veggies to help fight the xenoestrogens your body is exposed to (that can make stomach fat particularly stubborn)
• Use of green/black/white/oolong teas to have very slight increases in the fat-burning effect
• Use of capsaicin (from cayenne) to have a slight thermogenic effect and increase in calorie-burning
• Use of cinnamon which is proven to control blood sugar levels, improve insulin sensitivity, and thereby help to control appetite/cravings and burn more fat
• and dozens more simple little "tricks" like this that can all add up.

I've made sure to stress that none of these are "miracles" that will magically transform your body...
I've always tried to stress that the main aspects of your lifestyle, training consistency and strategy, nutritional habits, and mindset are vitally more important than any of these minor "tricks and tips".
But, I also honestly think that if you consistently combine many of these minor aspects like spices, teas, food types, etc, etc -- that you can see a legitimate increase in your fat burning results.
Although I don't believe in "Fat Burners" per se, I found a great new product that I think can help to maximize your metabolism...
This product contains some of the things I've talked about before... green tea, cinnamon, capsaicin, L-tyrosine, AKG, and a few other goodies.
I don't think it's a "miracle fat burner" or any nonsense like that... but I DO think it can help to give you the edge and increase your metabolism. Based on some of the ingredients, it could help to control blood sugar, control cravings, increase thermogenic caloric burning, etc...

check it out, click here: 7 Powerful Metabolism-Boosters 
It only makes sense to give it a try and see if it helps to boost your metabolism and burn off stomach fat faster than usual. 
Here's to a blazing metabolism!

Mike Geary
Certified Personal Trainer
Certified Nutrition Specialist
Author of best-selling program - The Truth About Six Pack Abs

If you're not yet a subscriber to my FREE Lean-Body Secrets Ezine, sign up above to get FREE access to all of my delicious fat-burning recipes, unique workouts that burn fat faster than traditional cardio, and tons more fat-burning tips and tricks!

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How to Stop Cravings for Junk Food and Sugar

Hey there!

Mike Geary here from TruthAboutAbs.com with another Lean-Body Secrets Ezine.

My good friend Virgil Aponte (the Stairs Exercises Guru) sent me this article that he wrote and I wanted to pass it on to you because I thought he made some excellent points, and some important things to keep in mind regarding your food choices.

One of the things I want to stress that Virgil mentions is the relationship with feeding your body nutritious foods versus the junk food devoid of nutrition and how this affects your cravings. I've said this before, and many people don't believe me, but the truth is that since I've adopted the balanced high density nutrition diet that I've eaten for the last several years, any cravings for junk food or sweets have virtually disappeared.
Here's Virgil's article below. Enjoy!

Is sugar as addictive as cocaine?
by Virgil Aponte, the Stairs Exercises Guru

Over dinner one day a friend of one my clients asked me a very interesting question:
Why is it that people crave things like doughnuts and sweets and not life giving, cancer fighting foods like spinach and broccoli?
I simply said that's an awesome question and that I've asked myself that questions many times. In fact I also went on to say that although I'm a trainer I have many of the same struggles with food that most people have. 
It has always perplexed me why I crave sweets and not a bowl of spinach and broccoli. I mean how can this be that foods like broccoli, spinach, carrots etc? which provide nutrients that are vital to our well being don't addict us like junk food does. I just have to walk by Crispy Creme doughnuts and I start fantasizing how delicious those little suckers will be.
In recent months I've come across some insights as to why many are addicted to or crave junk foods. Hopefully this information will at least motivate you to keep these foods out of your house. Outside of your house you will be tempted with many opportunities to eat these lifeless and addicting foods.
World famous health & nutrition expert, Paul Chek calls this the "you can't eat just one syndrome". First he explains in his "You Are What You Eat" audio series that junk foods or non-foods are foods that:
1. Offer very little or no nutrition at all.
2. Force the body to the use its own nutritional stores to assimilate and digest the food.
It's amazing that you are eating to nourish yourself with food but with non-foods you are actually depleting yourself of more nutrients thus creating a need for more nutrition.
These same non-foods also cause you to overeat and possibly become addicted to these foods.
The reason is as the foods enter your mouth your brain can sense if there is actually any nutrition (vitamins, minerals, enzymes, etc.) present in these foods. If there isn't then the brain simply signals you to keep eating until it finds nutrition. 
The problem with doughnuts, cookies and that soda pop is that there will never be any nutrition in that food.
So what happens is you simply eat the whole box of cookies, or slurp down 20 oz of that soda. This then creates a big problem with your blood sugar because you've just taken in a great amount of worthless sugar which skyrockets your blood sugar level and forces your pancreas to secret an enormous amount of insulin to bring your blood sugar back down.
Your blood sugar then plummets to very low levels and you feel horrible and guess what? Hungry again! And what better way to bring your blood sugar level back up than with good old worthless sugar laden nutrient-devoid junk food!
Can you see what I'm getting at here:
These non-foods actually cause an addictive cycle similar to hard drugs and alcohol! In fact Paul Chek even talked about how scientists found that the addictive mechanisms of sugar and hard drugs are actually very similar.
You get high and feel great and then you crash and feel worse than ever and crave the same substances that got you high in the first place. This to me is amazing and very scary. 
Eventually what also happens as with hard drugs and alcohol is that you need more to get the same high.
Now look at what's happening to you... You're eating a food that gets you high, robs you of valuable nutrition, makes you sick, gets you fat and on top of that makes you crave more of it.
The same reason you crave non-foods is the same reason you don't crave spinach and broccoli. One could easily slug down 20 oz of soda, but try doing that with spinach juice and you are likely to throw up. The reason for this is because with the brain will sense the enormous amount of nutrition coming in with the veggie juice and say it's enough. We naturally eat until we are satiated and it doesn't happen with non-foods but happens easily with real foods.
With real foods you eat, feel good, don't get bloated, don't get high, don't crash, don't overeat, and just plain nourish yourself.
So how do you protect yourself?
First let me say that we start off at a very big disadvantage. 
The very clever and powerful food companies find many places to put their non-foods in products and the labels will even say that these foods are healthy, low fat, "good for weight loss" etc? They are also very good at marketing to children. Remember, children will become the adults that eat these foods so what better time to reach them than when they're young.
I myself grew up on powdered ice tea, soda, crackers, pasteurized milk (which is also a non-food), and many other sweets. I also ate some real food like rice, vegetables, avocados and meat, but I've always had way too much access to non-foods.
The first thing is to not keep any non-foods at home. This is especially important for your kids because I believe it is easier for them to become addicted. 
Trust me and we all know this, but once you step outside, you will be bombarded with temptations to feast on non-foods.
I've looked at many of my client's kitchens and not one of them has passed my inspection. 
Many don't even pass a second time (that's how powerful these non-foods are). I mean if scientists can compare sugar to hard drugs shouldn't that open our eyes.
Make use of a juicer and juice a few days a week. Most people don't get enough vegetables in their diet and juicing is one of the easier ways to do so. My favorite juice drink is spinach, kale, cucumber, and green apples (I wished I craved it though).
Keep healthy snacks in the house like quality fruits, cheese and yogurt. It is more expensive but isn't your health worth it. I mean it really saddens me when someone can drive up to McDonalds in a 50,000 dollar car. They could easily have a 20,000 dollar car and just eat better quality food.
Get tested to find out what types of foods you are suited to... We are all unique in that we require different amounts of protein, carbohydrates, and fats and getting tested can help us figure out which type we are suited to.
Eat real food... Take the time to make yourself quality meals at dinner time. Beef, chicken, turkey and eggs make great protein sources. Brown rice, sweet potatoes, beans, salads and vegetables are good sources of carbohydrates. 
Don't forget to include high quality fats and oils in your diet as well like butter, coconut oil, nuts, avocados, cod liver oil, and extra virgin olive oil.   If possible try to buy organic meat and vegetables. 
They are more expensive but offer more nutrition then commercial foods.
I hope you enjoyed Virgils article. I couldn't have said it all better myself and that's why I wanted to pass it on to you to keep these things in mind when choosing what foods you eat daily. 
If you enjoyed this article today, please feel free to email this link on to any friends or family that you think will benefit from it.


Stay lean, Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
TruthAboutAbs.com

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Try this 60 second trick BEFORE dinner to NOT store calories as fat

Did you know that there is a unique trick that's been tested before eating a meal, and if you do it right, you can actually preferentially shift the calories you eat towards muscle cells instead of fat cells?

This is a really simple trick to use daily, and it only takes about 60 seconds before each meal.  I've been using this before my dinners and it makes me feel good to know that it makes it harder for my body to store calories as fat.

Don't worry, this trick doesn't create "bulky" muscles by any means... it simply helps shift your calories into lean muscle instead of fat cells.

Today's article shows quick instructions on how this works:

How GLUT-4 shuttles calories into muscle instead of fat cells (powerful pre-meal fat loss trick)

Have you ever heard of a substance in your body called "GLUT-4" and how it can help preferentially shift calories into muscle cells instead of fat cells?

Well, read on, as I have some interesting science to share with you that I read about recently...

What if we could do a certain type of exercise for only about 1 minute immediately before a meal and this could help stimulate GLUT-4 to shift calories into muscle cells instead of being stored in fat cells?  Sounds good to me!

So what's the trick, and how does it work?

Well, this is yet another trick I learned from reading Tim Ferriss' fascinating book, 4 hour body which contains over 100 of these types of cool tests and studies that Tim researched.

GLUT-4 is glucose transporter type 4.

According to research that Tim has done, doing about 60-90 seconds of muscular contractions a few minutes before a meal and, ideally, about 90 minutes after a meal, helps to bring GLUT-4 to the surface of muscle cells, opening more gates for the calories to flow into.

As Tim continues, "The more muscular gates we have open before insulin triggers the same GLUT-4 on the surface of fat cells, the more we can put calories in muscle instead of fat".

I won't go into all the scientific details, but Tim actually cites several studies in his book that back up his theory that doing these muscular contractions a few minutes before a meal and 90 minutes after a meal help to shuttle calories into muscle cells instead of fat cells.

What Tim himself uses is a combination of bodyweight squats (which he calls "air squats", for contractions throughout the leg muscles), band pull-aparts (contraction in upper back muscles), and wall tricep extensions (pushups would work just as well too).

He chose these specific exercises because they would satisfy the muscular contraction needs in large areas of the body for the pre-meal and post meal contractions, but they wouldn't cause a lot of muscular damage that would interfere with his regular gym workouts and recovery.

Interesting stuff!

And I've certainly been trying to do about 1-2 minutes of exercise now before all of my dinners at home.  I've also been incorporating 2-arm kettlebell swings in my living room for about 60 seconds straight prior to eating a meal, and sometimes incorporate some pushups and band pull-aparts too.

Try out this little pre-meal trick yourself on a DAILY basis, and watch yourself get leaner by the day! 

It works!

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These Cereals Destroy Your Hormones, Zap Your Energy & Cause Weight Gain

Most cereals are promoted as "health foods" by the 
giant food corporations.  
However, these sinister common breakfast foods that almost everyone consumes daily are killing you slowly, zapping your energy levels, causing diabetes, excess body fat, cancer, and even faster aging in your body.  I'll explain why below...

by Mike Geary - Certified Nutrition Specialist
Best-Selling Author:  The Fat-Burning Kitchen & The Top 101 Foods that FIGHT Aging

If you care at all about your body and health, I'm sure you already know to avoid the obvious sugary cereals like the flakes with sugar frosting, the fruity sugar cereals with artificial colors, the frosted wheat biscuits, or the marshmallow cereals that so many parents are poisoning their kids with these days.
However, even most breakfast cereals that aren't frosted in sugar are marketed heavily as "heart healthy", "rich in fiber", and "a good source vitamins & minerals"... Unfortunately, nothing could be further from the truth!
As a Nutritionist that's studied the biochemistry of nutrition for over 25 years, and how certain foods affect the cells of your body, there are at least 10 important reasons to be extremely concerned about what cereals are doing inside your body.  I'll touch on a few of the important details in this short article...

Most cereals (even "whole grain" or "high fiber") cause extreme harm to your hormones and create runaway blood sugar in your body

One of the WORST things about most cereals, even so-called "whole grain" cereals is that they ALL cause a significant spike in your blood sugar (regardless of whether they are wheat, rice, or corn based) to dangerously high levels, 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 or how much belly fat that you have.
In fact, even cereals that have added fiber (such as bran flakes or raisin bran) have been found to cause just as much of a massive spike in blood sugar as the low-fiber cereals such as rice or corn based cereals.  Remember that the starches in wheat, corn, or a bowl of rice cereal break down quickly in your body into SUGAR and immediately do as much harm to your blood sugar regulation system as if you ate 40-60 grams of pure corn syrup or pure table sugar.
Those massive spikes in your blood sugar essentially damage your cells in your body through a process called glycation, which accelerates the rate of aging in your joints, skin, organs, and even your brain.  Ouch...  That tiger on the cereal commercials is never going to warn you about that!
And speaking of hormones, another effect of high blood sugar is that it blunts the ability of your body to release growth hormone (aka, the youth hormone), so if you want to look and feel younger, cereals are NOT helping you in that department!
Note:  Regarding the claims that cereals are a "good source of vitamins and minerals", this is actually FALSE... The majority of vitamins and minerals in most cereals are not naturally occurring, but rather, are synthetically added vitamins, which have been proven to be less absorbed than natural vitamins and potentially even harmful in some cases.  As an example, synthetic vitamin E is shown in some studies to be harmful to us, while natural vitamin E is beneficial.

Crunching your way to Diabetes and belly fat every morning?
Think about this next time you're gobbling down that bowl of bran flakes, rice puffs, or wheat biscuits while you're running out the door in the morning...
The more cereal you eat, the more you constantly stress your pancreas and other organs involved in controlling your blood sugar.  Insulin levels surge every day to try to control your massive blood sugar attacks from all that cereal, and eventually, your insulin sensitivity suffers, leading many people to type 2 Diabetes, and a life of injecting insulin with needles and stabbing your fingers every day for blood tests 3-5x every day of your life.
Not only that, but causing high insulin levels in your body every morning by eating cereal also triggers your body to STORE body fat.  So if you want to be lean, cereal is directly going against your goal, and only making you fatter!

Gut Inflammation and even gut damage?
More bad news about cereal...
Any cereals with wheat ingredients in them can possibly cause gut inflammation and long term gut damage from too much gluten and lectins, even if you're not officially gluten intolerant or gluten sensitive.
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, since there are no long term studies on the effects of GMO corn to your health, as well as your children's health.
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!

Cereal causes CRAVINGS for more carbs later in the day, leading to excess calories
The blood sugar spike and subsequent insulin surge from your morning cereal makes your body to try to get all that sugar out of your blood and into cells (usually fat cells), and that causes a big drop in your blood sugar hours later.  This makes you CRAVE more carb-based or sugary foods later in the day.
The result of this is a constant wild roller coaster ride of blood sugar and insulin all day long, leading you to eat more calories in any given day.
I recently read a study about people that ate egg-based breakfasts vs cereal-based breakfasts...  Even though the people that ate egg-based breakfasts consumed far more fat in the morning, they ended up eating much less calories throughout each day because they didn't have the wild blood sugar swings, hormone imbalances, and subsequent cravings.  Egg breakfasts are proven to CONTROL your appetite, while cereal breakfasts are proven to INCREASE your appetite for more food, particularly more starchy and sugary carbs.

Cereal makes your body a carb-burner instead of a fat-burner
The more carbs that you eat each day from foods such as cereal and breads, the more you train your body to rely on carbs for energy.  So when your blood sugar dips again, you need more carbs again, or you'll have a major energy slump.
On the other hand, the more that you get most of your calories from healthy fats instead (avocados, coconut oil, grass-fed butter and cream, olive oil, nuts, seeds, eggs, and pasture-raised meats), the more you train your body to be a fat-burning machine.
This is called creating a "fat adapted metabolism" and you do this by reducing your overall carb intake and simultaneously increasing your healthy fat intake.  This doesn't mean you need to go extremely low in carbs like Atkins, but just a LOT lower than the average carb addict, which is pretty much everyone eating a modern diet.
By relying mostly on healthy fats for energy instead of carbs, this balances your hormones and gives you VERY stable blood sugar levels throughout each day, allowing you to also have VERY stable energy levels throughout each day without the typical spikes and slumps in your energy that most carb addicts feel every single day.
Another benefit of creating a "fat adapted metabolism" in your body is that you will naturally lose body fat easier!  There is no magic ratios of macronutrients that's perfect for everyone, nor do I think you need to obsess over exact calories or exact ratios of carbs to fat... However, to give you an idea of how far off most people are... Most people currently eat a diet that is in the range of 60% carbs, 20% fat, and 20% protein.  What I'm describing to you in order to create a fat adapted metabolism would be more around eating 20% carbs, 60% fat, and 20% protein.
Basically, as you can see, it's like flip-flopping the typical western diet ratios of carbs to fat.

Healthier alternatives to cereal that are still QUICK (helping you to be a fat-burner instead of carb-burner)
Instead of the typical cereal in the morning (that's slowly killing you and making you fatter), try a bowl of plain greek full-fat organic yogurt (which is loaded with healthy gut probiotics, healthy fats, AND protein) and add in a handful of fresh, organic berries (or frozen wild blueberries), a handful of nuts such as either almonds or pecans (more healthy fats), and a little stevia or vanilla protein for a little added sweetness if you need it.
This breakfast will leave you leaner, keep your blood sugar, energy levels, and hormones balanced for the day, and prevent cravings for more starchy and sugary carbs later in the day.
Another option is simply any combination of eggs, veggies, avocado, and even organic breakfast meat if you want.  One of my favorite quick breakfasts is to cook up a couple eggs over easy real quick and slice a half of an avocado on a plate.
I chop the eggs and avocado together with some hot sauce and a couple slices of turkey, and voila... a quick 5-minute breakfast that's incredibly delicious, yet MUCH healthier than that bowl of cereal, and will help balance your hormones for the day instead of creating hormone imbalances and energy crashes like cereal does.
On the next page, I'll show you why you should STOP eating whole wheat bread, vegetable oils, canola oil, energy bars & these 2 particular milks if you want to stay lean and avoid diseases such as heart disease, cancer and diabetes...plus you'll discover the popular restaurant plant-based "side dish" that CAUSES heart attacks according to one New Zealand study:

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3 Major Fat Loss MISTAKES

AVOID these 3 mistakes and start burning fat faster!
by Dr. Kareem Samhouri - CSCS, HFS
Neuro Metabolic Fitness & Rehab Expert
Author of the popular program:  Abs Strength Guide

If you want to lose stubborn abdominal fat faster, don't make these 3 common fat loss mistakes below...
1. Relying on Abs-Specific Training:
For some reason, the misconception of spot reduction continues.  No argument has ever convinced me that you can lose fat in a specific area by contracting the muscle in that specific area.  Fat loss just does not work this way.  Yet for some reason, we see hundreds of people every day at the gym doing hundreds of crunches and sit ups and thinking that they are somehow burning fat from their abdomen, when in reality, they're just wasting time!
Fat loss is a systemic effect that takes place as your body morphs into a healthier you.  Fat storage patterns vary person to person according to hormonal levels, genetic fat storage patterns, myofascial restrictions, and inflammation.  Reducing body fat in those areas through exercise is only done if you are working to modify hormonal levels that have related fat storage areas, for example.
However, there has yet to be convincing evidence that you can do tricep presses, for example, and lose fat in the back of your arms... Just doesn't work that way.  The same is true with your abs.  In this case, even if you do 3000 sit ups per day, you wouldn’t be doing much for fat loss.  Fat loss is about:
1. Energy system training
2. Compound movements targeting many joints at once
3. Muscle balancing
4. Motor unit recruitment, and
5. Multi-planar movement

It’s impossible to add all of the above into an abs exercise, or even a series of abs exercises.  The goal is to tire as much of your body as possible, to a safe extreme.  This is referred to as momentary muscular failure, and it’s when lactic acid onset takes place.  Remember, lactic acid, which is what makes you sore, is a very good thing.  It means your body is working hard to reduce inflammation and repair.  You’re well on your way to rapid fat loss.  You’ll see incredible results when you accept this:
I believe muscle soreness following a fat loss workout should be a 5 - 7 (on a 0 to 10 scale), most of the time, where:
0 = no pain whatsoever, no muscle soreness
10 = extreme muscle soreness, emergency level
This is a big wake-up call for a lot of people, but it may just shed light on why you're not seeing the fat loss results for which you were hoping.

2. Low To Moderate Intensity Cardio For Long Duration:
Walking.  This, alone, simply won't work for long-term fat loss results. It may work at first for somebody who is extremely obese and has been sedentary, but not for most people.  While I strongly believe in the benefits of walking for stress relief, personal time, reflection with movement, blood pressure and cholesterol modification, etc., I do not consider it a good method to lose body fat.
Losing fat is about shocking your body and stimulating a repair process.  Giving your body the chance to adapt to a demand over time doesn't help you lose fat quickly.  Sure, you can see some initial results, often masked as 'toning', but in the end you're turning your Type IIa muscle fibers (oxidative-glycolytic, or medium speed fibers) to Type I (oxidative, or slow muscle fibers that have great endurance).  The only trouble is that the Type II muscle fibers do a much better job of getting you lean.
By stimulating muscular strength (not necessarily "bulking") you are enhancing your metabolism.  It takes energy to build and restore lean muscle tissue.  Allowing it to grow consumes a bit more energy, but you don't have to bulk up to see great results.  Rather, just create a muscle repair process while stimulating your metabolism with fat-burning foods and you'll see your results go wild.
After a full-body resistance-based alternation-style workout session, you'll spike your metabolism for 2-3 days as your body re-uptakes the lactic acid from your bloodstream, restores oxygen to the muscle tissue you've worked, and repairs the micro-tears that took place in your muscles.  Supersets or circuits in full body workouts is one example of this, and interval training accomplishes this too, but what if we take things a step further and get you off a machine?
I suggest that we alternate body parts, directions, speeds, intensities, and muscle synergies, or pairs.  Alternation in any form, even when the intensity is a bit lower, is still a rapid fat loss signal to your body.  You're sure to see wild fat-burning results once you start thinking about fat loss as "shocking the fat away".

3. Caloric Restriction:
Caloric restriction = muscle starvation = fat loss grinds to a halt.
Muscle requires calories to grow.  Without some degree of muscle growth, it will atrophy under duress.  If you're exercising intensely, which you should be, your muscle will be eating itself to survive.
It's really important that you feed your system so it can grow and maintain its level of function.  Your body requires food for muscle repair, concentration, heart health, and digestive health.  Regular meals are best.  There are 2 schools of thought with eating for fat loss:
1. Eat 3 meals per day and up to 2 snacks.
2. Eat 5-6 small meals per day.
Normally, I recommend #2, because I find this is a great way to ensure you are not snacking on things that are bad for you, because you are eating healthy small meals often enough.  Also, I tend to never feel hungry when I'm eating on this schedule.  That's very helpful for fat loss.
Contrarily, eating 3 meals per day seems like it should also allow you ample time to digest and re-spike your metabolism.  I believe there should be a small bout of exercise in between each meal if you choose this approach.  If thats the goal, let's go at it.
Again, my recommendation is 5-6 meals/day, where you pre-plan your week's meals over the weekend, cook many meals at once, and prepare yourself for fat loss.  The most helpful resource I've read to date, on this, is Fat Burning Kitchen.  I recommend you read this also.
Most importantly, make sure you are getting enough calories.  Yes, you do need a caloric deficit to lose fat over a certain time period, but taking your daily calories too low can reduce your metabolism and halt your fat loss.
Under no circumstance should an active female eat less than 1300 calories or an active male eat less than 1500 calories when trying to lose weight.  Within a few months of coaching, most of my female clients are eating 1800 - 2000 calories, and my male clients are eating 2100 - 2800 calories.  ...and they keep losing fat faster and faster.  The goal should be to stimulate your metabolism to be able to eat more, not less.
In summary, there are 3 major fat loss mistakes you absolutely want to avoid:
1. Low to moderate intensity cardio for long duration - great way for your body to adapt to exercise and stop burning fat.  Plus, you're converting your muscle fibers to the wrong type.
2. Abs-specific training - 3000 sit ups and no result?  That's just depressing.  Train for full body systemic fat loss.  You'll be glad you did.
3. Caloric restriction = starving muscle = no more fat loss; instead, make the goal to eat more and build more fat-burning muscle to ramp up your metabolism, permanently.
Fat Burning Kitchen.
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Reducing body fat

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7 Super-Effective Tips for Losing Stomach Fat & Getting Lean Six Pack Abs for Life

Lose Body Fat and Get a Lean Stomach for Good! 

Vince Delmonte interviews author Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

1.  Mike, what is the number one component to getting a six pack?
MG: Your training style, nutrition, and mindset are all extremely important if you want to stand a chance at getting a six pack... However, if I had to choose 1 component that is most important, it would probably have to be nutrition. Maybe you've heard the saying before that "abs are made in the kitchen".
It really is true, and that's where the majority of people go wrong in the goal to get super lean. Of course, this also ties into mindset, because you really have to get your mind in the right place in order to have the discipline to be able to eat consistently clean enough to get six pack abs.
There's a lot of confusion out there these days about calories, fat, protein, and carbohydrates... every "expert" disagrees with one another on proper ratios and types of diets.  I think people make this way too complicated... If you are just to focus on a good balance between fats, carbs, and proteins, and make sure to eat only natural unprocessed organic foods (as close to their natural state as possible) instead of packaged, processed foods, a lot of the problems that most people have with cravings, a sweet tooth, overeating, blood sugar swings, etc all take care of themselves.
We still can't lose sight of the fact that you can overeat on healthy foods and gain fat even while eating healthy. Therefore, your caloric intake needs to be controlled to a level that will promote fat loss if that's the goal.

2.  Excellent Mike!  Next question... What is one thing I might be doing, unknowningly, steering my quest for a six pack in the wrong direction?
MG:  I'll give 2 things that may be steering you in the wrong direction...
a. Too much cardio
Some people, in their efforts to try to get lean, focus way too much on hours and hours of cardio exercise. The problem is that this can backfire on you by making you lose lean muscle mass over time, which decreases your resting metabolic rate. Once this happens, it becomes easier to pack on body fat than ever before.  I've even seen many people that do too much cardio and end up getting that "skinny fat" appearance, where they have very little muscle tone, yet they have excess stomach fat (even a "gut" possibly).
Instead of excess cardio, focus more on high intensity weight training (yes, even during a "cutting" cycle, where heavier training is even MORE important). This will help maintain your lean muscle mass throughout your body, so that you don't experience the metabolic rate decrease. Maintaining as much lean muscle mass on your body at all times is one of the most important things for staying super-lean for life.
b. Not eating enough healthy fats
This is another area where I see people go in the wrong direction. They are trying to lose body fat and they end up going WAY too low on their fat intake. When you decrease your fat intake too much, you are basically messing up your fat burning and muscle building hormones. It's not uncommon to see people decrease their fat intake too low and end up reducing their testosterone levels significantly.
Try to get some sources of healthy fats with every meal to make sure you don't go too low... This could be avocados, any and all nuts (almonds, walnuts, pistachios, pecans, etc), seeds (pumpkin seeds, sunflower seeds), nut butters (almond butter, natural peanut butter, etc), virgin coconut oil (good source of medium chain triglycerides), extra virgin olive oil, grass fed beef (good source of conjugated linoleic acid and omega-3s), whole eggs (yes, whole eggs...not egg whites), etc.

3. What is one unique way of boosting your metabolism, to finally burn fat, that I might be overlooking?
MG:  Incorporate any form of clean & presses into your routines twice per week. This could be barbell clean & presses or using kettlebells or dumbbells.  If I had to choose one exercise that burns the most calories and has the biggest impact on increasing your metabolic rate, I'd have to choose high intensity clean & presses (with squats and deadlifts being at the top of the pack also).  I like alternating the use of barbells for C&P's one workout and kettlebells for another.
If you want to learn more about how to train with kettlebells, see this article.

4. What is your number one plateau busting secret to lose the last 10 pounds?
MG:  When you get to the point that you're already fairly lean, but just need to lose that last 5 or 10 lbs of body fat that is covering up your abs, you really need to take your workouts to a whole new level of intensity.
Consider adding all-out wind sprints and/or hill sprints into your routine if you want to take it to the next level of intensity.
As for gym workouts, this also means no jibber-jabbering for 5 minutes in between sets at the gym... Instead, you need laser-focused intensity, and one of the best ways to keep high intensity is super-setting or alternating sets. This means while you're resting one area of your body, you're working another area of your body. I usually like to do this by alternating a really tough lower body exercise such as a squat, lunge, or deadlift, with a multi-joint upper body exercise such as a bench press, overhead press, bent over row, or pullup.
Think short rest periods, full body exercises, multi-joint exercises, lots of sweat, and your chest heaving for air... if that's what your workout is looking like, then you're on the right path.  If not, then you're not working hard enough.

5. What is your advice for me to deal with the social temptations of alcohol, eating out, and junk food?
MG: This is something many people struggle with, but if you set some limits, it can be easy to deal with and still stay lean. One thing I'd suggest is to make sure to not get in a habit of drinking alcohol excessively on a daily basis. If you're going to go out and have some fun with friends, try to limit the drinking to only 1 or 2 days max per week. Sometimes we need to remind ourselves that we can still go out and have fun with our friends without getting totally smashed.
You need to decide what is more important in your life... do you want to live healthy and have a strong lean body, or do you want to get full-blown drunk every night? There's a lot more to life than alcohol.  This article explains some tips for moderate drinkers to stay lean.
As for eating out... If you're serious about getting and staying lean, eating out should only be an occasional event. Cooking your own food on a daily basis is extremely important as it's very hard to know what is in all of the junk at restaurants and fast food joints. One of the tricks I use when eating out is to NEVER eat fries or sodas (in fact, I never eat fries or sodas AT ALL).
Instead, go ahead and order that burger, but substitute steamed veggies or a salad for the fries. Almost every restaurant will make that substitution for you. And water or unsweetened iced tea are the best beverage options to keep the calories under control when eating out.

6.  Why do I lose motivation when trying to get a six pack?
MG: Most people lose motivation because they simply aren't seeing the results fast enough. If that's why you lose motivation, go back to all of the tips and techniques we've been talking about in here and see where your nutrition or training programs are going wrong so you can get faster results.  Be patient and consistent and the results will come.
Also, you can really stay motivated by focusing on what has been successful so far. For example, maybe your fat loss hasn't been what you wanted so far, but maybe you've increased your pullups from 8 to 13 and your squat weight from 185 to 225 lbs for the same reps. Keep focusing on your successes rather than your failures, and keep going for more successes.
More motivation tips -- Train regularly with a partner. This will keep you both focused and will keep you accountable to someone other than yourself. You don't want to disappoint someone else that you've made a goal with.
Also, keep a picture up in your house or at work of someone's body that motivates you to strive for those results. Look at it every day and keep visualizing your own body improving. Set a realistic goal and a time frame to acheive that goal, such as "I will lose 15 lbs of body fat in the next 8 weeks". The important thing here is realistic goal... don't expect to lose 30 lbs in 30 days (despite those weight loss scam ads that you see everywhere claiming BS like this).

7. I understand you have the number one six pack abs program on the Internet -- Truth About Abs.  Why do you think it's so popular?
My Truth about Six Pack Abs program is so popular because it works!  It's REAL nutrition and REAL training programs instead of useless gimmicks and fads.  I give the TRUTH on what people really need to get lean sexy abs for life and why they DON'T NEED fad gimmicks like diets, ab infomercial gadgets, and bogus fat burning pills that people waste way too much money on.

8.  Who should order Truth About Abs and who is this program not for?
This program is for anyone that wants to truly live healthy and get super-lean for life. I have college students, parents, busy professionals, and even grandparents using this program successfully.
Who is this program NOT for?  Anyone who is lazy, or thinks that there is a "quick fix" out there.  There isn't! So stop looking for a quick fix, and learn the truth!
Plus, when you go to order, I'm actually allowing everyone reading this to "try it before you buy it", so that way you can try out the program, start seeing real results, and then decide if it's right for you.
Check out some of the tremendous results that other readers are getting with the Truth about Abs program

Also, you can view some of the most common questions and answers about Truth about Abs

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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.



Keep Your Fat Loss On Track With The Help Of This One Simple Trick >>

Fat Burning Kitchen :- All the foods you should shouldn't have in your Kitchen. 

101 anti-aging foods :- All foods and tips to staying younger and healthier

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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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Can Timing Your Food The Right Way REALLY Help You BOOST Your Metabolism and Lose More Weight?

3 VERY Unusual Food Timing Tricks That STOP Fat Storage & KILL Belly Fat…

By Shaun and Karen Hadsall
Best Selling Nutrition Authors & Stubborn Fat Experts

Did you know that when you eat food at the wrong times, it can literally make
ALL the difference between losing fat or gaining fat?

In fact, if you don't understand proper meal timing, it can SLOW down your metabolism, destroy your energy levels, and STOP your body from using fat as fuel, which means the majority of calories you eat TODAY could easily be stored as belly fat making you fatter and fatter with every bite.
 
Simply put, if you eat food at the wrong times, you'll STORE fat, but if you eat food at the right times, you'll keep your body BURNING fat.

Did you also know that traditional food timing recommendations, like "don't skip breakfast"… or "don't eat late at night"…or "make sure to eat before exercise" are ALL complete myths?

Contrary to popular belief, you should intentionally BREAK all 3 of these traditional "diet rules" if your goals are to look younger, increase your fat loss, and boost energy levels.

As with most weight loss topics, the contradicting information is everywhere when it comes to the subject of food timing and losing unsightly belly fat.

However, if you understand these 3 VERY unusual food timing tricks below, you'll NEVER have to worry about storing the calories you eat as fat on your body.

All you have to do is follow these 3 simple steps to ensure that EVERY time you eat your favorite foods you'll speed up calorie burning, STOP your metabolism from slowing down, and keep your body's fat burning hormones at optimal levels day in and day out.
 
But please proceed with caution: these 3 tricks are NEVER talked about or recommended by dieticians or personal trainers, so they go completely against the grain and are often considered HIGHLY controversial.

The 3 controversial food timing tricks below reveal exactly how you can STOP FAT STORAGE and
REPROGRAM your body to STAY in
"fat burning mode" every time you eat or exercise…

Below, you'll find all 3 tricks, and you'll also discover how easy it can be to time your food intake to help BOOST your metabolism, increase your anti-aging hormones, while keeping your body in a fat burning environment 24/7.

Food Timing Trick #1:
SKIP Breakfast (it INCREASES your fat storing hormones)

Breakfast. It's the most important meal of the day - right?

Our culture has bought into the fact that if we don't eat breakfast our metabolism will slow down, we'll get intense cravings, lose energy, and it will be harder to lose weight and burn fat

But published scientific research is now proving otherwise. Here are 3 myths we've all been programmed to believe about eating breakfast for long term health and weight loss.

MYTH #1: Breakfast Increases Your Metabolism

The whole idea that not eating a big breakfast will somehow slow down your metabolism is simply not true.
In a recent paper published in the American Journal of Clinical Nutrition [1], researchers delved into dozens of studies to uncover the relationship between eating breakfast and increased metabolic rate.

The researchers divided 309 overweight and obese (but otherwise healthy adults) into two groups to specifically find out whether eating or not eating breakfast had any impact on weight loss. After 16 weeks, the researchers found absolutely NO difference in weight loss between the groups.

The researchers concluded that breakfast being the most important meal of the day is merely nothing but a shared belief. That's it. In other words, there is ZERO long term research indicating or proving that eating breakfast leads to lower body fat or increased metabolism.

MYTH #2: Eating Breakfast Helps Control Your Hunger

In fact, the exact opposite happens.

Typical breakfast foods like orange juice and wheat toast will spike insulin levels, sending your fat storage hormones soaring SKY high, making you go on a hunger binge—all while putting your body directly into a fat STORING environment.

MYTH #3: Breakfast Helps You Control Weight And Lose Fat

There are tons of studies out there that claim eating a big, well balanced breakfast helps promote weight loss. But in reality there are NO long term studies that show a direct correlation between eating breakfast and weight loss.
In fact, according to Time Magazine [3]….
 
"...contrary to popular belief, having breakfast every day was NOT tied to an improvement in metabolism. Prior thought—supported by research—has shown that eating early in the day can prevent people from overeating later out of hunger, and it boosts their metabolism early. The new study which examined causal links between breakfast habits and energy balance did NOT prove that."

Bottom Line: Eating Breakfast Does NOT Aid Weight Loss Efforts

In fact, SKIPPING breakfast altogether (a form of intermittent fasting) and eating your calories later in the day, say between 11am to 7pm or 12pm to 8pm, has been shown to increase anti-aging Growth Hormone [4], while BOOSTING your immune system [5] and regulating your hunger hormone (Ghrelin).

It also normalizes insulin sensitivity, balances leptin levels (i.e. your #1 fat burning hormone), and even reduces oxidative stress by decreasing free radicals, helping you LOOK younger.

Mounting evidence also confirms that when you skip breakfast and use some form of intermittent fasting, your body becomes adapted to burning FAT (instead of sugar) as its primary fuel, which can make you LEANER, while dramatically reducing your risk of chronic disease.

And for all you breakfast lovers out there? Feel free to have a "light" breakfast, but make sure you AVOID traditional high carb breakfast foods that spike your insulin like bagels, toast, and orange juice.
 
Stick with light protein sources, like farm fresh whole eggs, along with some low glycemic fruits (like berries or cherries). This will help keep your body in "fat burning mode" for the rest of the day.

Food Timing Trick #2:
NEVER Eat Food BEFORE You Exercise (it STOPS your body from burning fat)

Eating a balanced meal before exercise is often HIGHLY recommended and considered a "healthy" choice to help you lose weight, but in reality it can actually STOP your body from burning fat

Even when you eat healthy food before exercise you'll still raise insulin (your body's #1 STORAGE hormone), which BLOCKS your body's ability to burn fat.

Additionally, if you eat before exercise your body will be so busy digesting and burning off the food you just ate, which is great if you're a bodybuilder looking to gain muscle—but it makes it impossible for you use fat as a fuel source.

Instead, the BEST time to eat food is at LEAST 3 to 4 hours before you exercise. This will ensure there is enough time after you eat to allow insulin levels to stabilize, which will KEEP your body in a fat BURNING environment before, during, and after your workouts.

In fact, recent research suggests "fasting" before exercise may help you shed fat, which is exactly what my wife Karen and I do to stay lean and younger looking. This happens because your body's fat burning processes are controlled by your sympathetic nervous system (SNS), which is "activated" by two things: exercise and lack of food. The combination of fasting and exercising together increases the breakdown of fat and glycogen for energy.

Food Timing Trick #3:
Eat Late At Night (even BEFORE bed if you want!)

Are you paranoid or afraid of eating late at night from the fear of gaining unwanted weight?

Well, there is really only ONE reason not eating after 6pm will help you lose more weight. You automatically end up eating LESS, which creates more of a calorie deficit. It's really that simple. It has NOTHING to do with eating late at night.

As long as you fast for a few hours before bed to let blood sugar levels return to normal levels before going to bed, which helps you release more Growth Hormone while you sleep… you can feel free to eat your biggest meal of the day well after 6pm if you want.

Believe it or not, Karen and I intentionally eat our LARGEST meal of the day between 7pm and 9pm for a variety of reasons that contribute to our health and fat loss goals.

But unfortunately, most people have been misled so they'll continue to consume their food and meals at the WRONG times, wreaking havoc on their metabolisms, suppressing their fat-burning hormones, and STOPPING their body from using fat as fuel – WITHOUT even knowing it.

It's backed by scientific research, and it's one of the easiest and safest ways to visually SEE your belly get flatter in as little as 7 short days WITHOUT strict, complicated diets or the pain and suffering of traditional crash dieting.

It's safe for ANY man or woman of ANY age, it works incredibly FAST, and it's one of the quickest ways to get a flat, attractive belly  WITHOUT long, boring exercise sessions or worrying about WHEN you eat your food.

Want to find out what foods you should have in your kitchen cupboards, and what foods you should avoid at all costs if you want to lose body fat? CLICK HERE




1. American Journal of Clinical Nutrition June 4, 2014 [Epub ahead of print]
2. American Journal of Clinical Nutrition June 5, 2014 [Epub ahead of print] (PDF)
3. Time Magazine June 6, 2014
4. Eurekalert April 3, 2011
5. Daily Life June 6, 2014

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Simple 30-second trick BOOSTS your metabolism (Do this daily for best results)

Do THIS daily to not only boost your metabolism, but also detox your body, balance your hormones, increase your immunity, and boost your energy
By Mike Geary - Certified Nutrition Specialist, Certified Fitness Specialist &
Jeff Anderson - Weight Loss Coach
Authors of the best-seller: Do This, Burn Fat

  Did you know you actually have more than one type of fat in your body?  Sounds strange doesn't it?  Fat is fat, right?  If you look at yourself in the mirror and see something that jiggles... it's fat, right?

Well, the truth is that scienctists have actually discovered your body has more than one type of fat, and the really cool thing is that the amount of each "type" of fat actually changes as you age.
For the purposes of this article, we're only going to discuss 2 different types of body fat:
“White Fat” and “Brown Fat”
The White Fat tissue is what you usually think of as “fat” - the kind of fat that sits on your hips, butt, belly, and thighs.
It’s the fat most people are desperately trying to get rid of through diet and exercise.
Brown Fat Tissue, on the other hand, contains a much higher concentration of something called mitochondria, which are like “mini power stations” in your body and one of their roles is to literally burn fat to be used for energy…
When this happens, heat is generated from the cells and this is actually the primary reason brown fat is on your body in the first place.
You see, from the time you were a baby, Brown Fat has acted as a natural heating system for your body.
This is why babies have a higher ratio of active brown fat cells.  When they get cold, Brown Fat is “activated” to begin burning fatty tissue throughout the body.  Generating heat and warming them up from the inside
Now it was thought that brown fat only occurred in newborn babies, and was lost with age, but recent research has shown that this is NOT the case, but that in adults our Brown “baby” fat is simply lying dormant

Imagine if you could trigger your body’s natural stores of brown fat
to once again stoke the coals of your metabolism and begin
generating "internal heat" 

This would allow you to almost effortlessly melt away that extra layer of fat sitting on your stomach, butt, or thighs you’ve been trying so hard to lose for so long
You’d have a weight loss miracle on your hands, right?
That is why the pharmaceutical companies are working around the clock to create a pill that will use your body’s natural Brown Fat stores to active fat-burning
If they succeed, it will make them millions… probably BILLIONS!

Little do they know that the ancient yogis of India had already
discovered the secret to activating brown fat stores in an ancient
natural health technique that not only melts away unwanted body fat

But recent research has also shown to:

• Decrease blood pressure
• Detox your body
• Increase your immunity
• Supercharge your endocrine system to naturally balance your hormones…

… and I want to share this simple technique with you right NOW!
You see, you can accomplish this same amazing weight loss feat by simply standing under a cold shower for as little as about 30-seconds.
That’s it!!

Now hold on…

Before you click away vowing that this is much too extreme for you and you could NEVER take a cold shower, let me tell you WHY this works so incredibly well…
And then I’ll explain how you can easily make this a part of your daily routine and harness its powerful effects without feeling like a polar bear.
First, the why…
Brown Fat’s role is to act as a “rapid reaction force” that signals your body’s fat cells to generate heat when it feels cold, right?

That heat literally melts fat in its place
as it’s used for the energy you need to keep you warm

By standing under cold water, your Brown Fat cells are instantly called into action to tell the body you need to get warm and to start generating heat
This is why when you jump into a cold lake or pool you initially feel like you’re freezing, but in less than a minute or so you don’t even notice the cold at all.
It’s not that the lake or pool got warmer - Your body is simply responding by triggering the mitochondria of your fat cells to generate internal heat while your heart pumps that heat to your skin to warm you up.
As this happens your capillaries are expanded, and toxins are flushed out of your system allowing fresh, oxygenated blood to be circulated throughout your body, revitalizing your organs and invigorating the glands of your endocrine system

In essence, not only have you turbo charged
your body’s fat burning metabolism, but your
entire body gets an “instant tune up” that will
leave you feeling energized throughout the entire day!

Now, how to make this a super simple task that you won’t dread each day…
First, your body’s Brown Fat is for the most part located in your neck, upper chest, and back area so this is where you need to focus on primarily when in the shower.

Here’s all you need to do to ignite your Brown Fat…

First, start with a warm, but NOT hot, shower to begin your day, and then at the end of your shower, slowly begin to make the water cooler and cooler.
When the water is very cool, but not yet cold, simply turn off the hot water completely and allow the cold water to rain gently on your shoulders, chest and back - invigorating your body
It literally only takes about 30 seconds to benefit from this activity, but you’ll soon find it so refreshing that you’ll want to stay in the cold water for up to several minutes.
Step out of the shower to towel off and you’ll instantly feel the difference in your body!
Now, I’m not going to promise you that this is a ‘miracle weight loss cure,’ but it will absolutely help you burn more fat, while also revitalizing your entire body - both inside and out
And the best part is it really takes no extra effort on your part.
Easy enough, right?
Here’s what you should do next…
While so many men and women are out there depriving themselves with trendy diets, and exercising to the point of exhaustion there are actually several little things you can do right now that can have an even bigger impact on your weight loss efforts.
In fact, I’ve put together 101 more short, powerful, and downright sneaky fat-burning tricks just like this one, and all of these scientifically proven weight loss tricks are just as easy (and sometimes easier) to implement as this one, and will all help you to see dramatic results in the mirror in the shortest time possible.
I've been helping busy men and women just like you for well over a decade (over 500,000 busy men and women actually...) and the most dramatic, and long-lasting results are ALWAYS seen by those who make many small changes to their lifestyle (like the tricks I'm going to share with you on the next page) - not the ones who attempt to make huge, dramatic changes.
Simple strategies like…
Trick #44 - The inexpensive everyday kitchen item (that every home has) that will reverse your body’s fat-storing efforts by nearly 30%!
Trick #73 - The 45-second exercise you can even do while lying in bed that has the power to strip off an entire inch off your waist in the next 30 days!
Trick #99 - The candle (yes candle) that can help maximize your body’s own natural release of age-defying, fat-melting growth hormone and have less fat on your body within the next 8 hours!

All you have to do to discover those tricks, and so many more, is head to the bottom of the Next Page...
There will be a amazing surprise for you, so you can discover all of the above.

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3 Unique Veggies That Fight Abdominal Fat?

A surprising way that a few specific vegetables can actually stimulate the burning of abdominal fat...

article by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author -- The Truth about Six Pack Abs & The Fat Burning Kitchen

I bet you didn't know that there is a specific class of vegetables that contain very unique phytonutrients that actually help to fight against stubborn belly fat.
Let me explain what these unique vegetables are and why they help to burn stomach fat...
Chemicals that force your body to hold onto belly fat
Something you may have never heard about is that certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from air and water pollution, household cleaners, plastics, cosmetics, etc can react with your hormones and make your body store excess abdominal fat.
These harmful chemicals are known as xenoestrogens.
Xenoestrogens are chemicals that you are exposed to (and are hard to avoid in the modern world) that have an estrogenic effect in your body.  Excess exposure to these can cause hormone balance disruptions for both men and women. So if you thought this article was just for the guys, these chemicals can wreak havoc in the body for both guys and gals.
These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems (including cancer risks in the long term).
So here's where this specific class of vegetables comes in handy...
One of those cool tricks that I teach my clients that hire me for nutritional counseling is the use of cruciferous vegetables to help fight against stomach fat.
Cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, kale, bok choy, cabbage, etc. contain very specific and unique phytonutrients such as indole-3-carbinol (I3C) that help to fight against these estrogenic compounds...
And by fighting against these belly fat stimulating estrogenic chemicals, this is just 1 more step in helping you to win the battle against abdominal fat!
So there you go... just another excuse to do what mom always told you and eat more broccoli and cauliflower!
I've really learned to like brussells sprouts in the last year too... Melt a little grass-fed cheese on them and some garlic and they're great!
But BEWARE...
Although this class of vegetables may be a super-healthy choice for achieving 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:

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

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