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 Truth About 6-Pack Abs  & 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! 

And remember that you can FIGHT against formation of cancer in your body, high blood pressure, diabetes, and other degenerative health conditions by eating these superfoods, herbs and spices below:

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Can "Energy Drinks" Actually Improve Your Strength, Endurance, and Energy Levels... Or is it All in Your Mind?

Plus an important lesson on how to help your mind control your exercise and diet results

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

You may have noticed from a lot of my posts that I speak a lot about the power of your mind and how this controls the results you get in your body.
This is yet another example of the power of the placebo effect, and probably the only reason anybody gets any results whatsoever from typical supplements (I'm talking more about bogus "miracle" diet pill supplements rather than legitimate whole food or herbal supplements).
I recently read about an interesting study regarding energy drinks and whether they actually give any results (sorry, I don't have the exact citation or the exact numbers involved), but here was the general details of the study...
The researchers split the group into 2 large groups of people.  The first group they gave one of these typical "energy drinks" that you see everywhere (which I've mentioned before are a complete waste).
Now here's the important part... the researchers specifically told this 1st group of people that the energy drink they were receiving would increase their strength and endurance levels and increase their energy output.
The 2nd group received the exact same "energy drink" but was not told what the drink was, so nothing was said about it improving anything. For all these people knew, they were just being given a drink because they were thirsty.  They were not told that this drink was an "energy drink".
The very interesting results:
The 1st group, which was told that the energy drink would improve their strength and endurance, actually DID increase their strength outputs and endurance tests.
However, the 2nd group, which received the EXACT SAME "energy drink" was NOT TOLD that it would help anything, and therefore, they showed no measurable signs of improvement on any of the tests!
Wow... yet another powerful example of how it's ALL IN YOUR MIND! 
Energy drinks don't really help with anything, but if you strongly believe in your mind that something you are doing will improve your results, it really CAN help your results.  This is the placebo effect at its best!
One way that this phenomenon can be applied to your nutrition and workouts:
1. When you're performing certain exercises, you need to really strongly BELIEVE IN YOUR MIND that those exercises are transforming your body... in return, that strong belief will improve your results in the gym MUCH more than just mindlessly going through the exercises.
2. When you are eating healthy food, you need to really strongly believe and think about how much that food is making you leaner, stronger, and giving you more energy. If you believe strongly how much that food is helping you, it WILL help you much more than if you didn't think positively about what you were eating.

This is very powerful stuff!  Your brain really CAN control your fitness results or lack of results.

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

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Lose Fat Naturally without Supplements or Bogus Fat Loss Pills... Don't Fall Victim to the Scams!

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Hey there. It's Mike here and I wanted to talk in today's Lean-Body Secrets Ezine a little more about supplements and fat loss pills.
The fact is, I still get questions almost daily from people that are still being suckered into throwing away loads of money on worthless "fat loss" pills and "muscle building" powders due to the clever marketing behind the supplement and fat loss pill industry.
The questions come in all the time, such as:
"Mike, what types of supplements should I be taking to help me lose fat quicker?", or
"Mike, I heard about this new weight loss pill called ______ that claims I can lose more than 30 pounds in a month. Do you think I should try it?", or how about this one...
"Mike, my friend just told me about this new Mega-Mass-Gainer-8000-Nitric-Cell-Volumizer that's supposed to make me put on 20 lbs of muscle in just 3 weeks. They said to get it quickly because the feds are planning to make it illegal in a few weeks"
It absolutely blows my mind every day that so many people are willing to shell out hundreds of dollars for all of these completely bogus supplements and pills, but they aren't willing to invest as little as $39 on my Truth about Six Pack Abs program, which shows them exactly how to save thousands of dollars throughout their lives by never having to buy supplements again, and discovering the training strategies and nutrition secrets (for how to eat naturally for fat loss and muscle gain) that actually get REAL fat loss results for LIFE!
Seriously, the only thing you could call a "supplement" that I've bought during the last 5 years is whey protein for mixing into my post-workout smoothies. That's it! That's about the only thing I'd even recommend including regularly. And to be honest, you could even do fine without that as well if you use some high quality natural sources of protein.
As for all of the new miracle pills that everyone asks me about....again, PLEASE don't waste any money on this stuff. This is exactly how the pharmaceutical and supplement industry makes billions off of people that are simply lazy and looking for a quick fix.
They take the quick fix pill or diet, might lose a few pounds, and they subsequently lower their metabolism by losing lean muscle. Then they gain back all of the weight plus more, in the long run.

So then when the next magic pill comes out, they buy that, make the pharmaceutical and supplement companies even richer, lose a little bit of weight again, wreck their metabolism again, eventually gain back even more than before, and go back to searching for another fad diet or magic pill.

This is an endless cycle that constantly goes on, and all that happens is these companies that promote this CRAP get richer, while the frustrated dieters get fatter. I'm serious, look at the stats...over the last 20 years, diet pills and supplements have exploded in popularity, while the population has simultaneously gotten fatter and fatter. Obviously, the pills and supplements have not solved the problem, and if anything, have only made things worse.
 So what does work for true fat loss and a lean muscular body for life?
The ONLY way to lose body fat and get to a nice lean body composition and maintain it for LIFE, comes from these basic aspects:

• Make your health a priority. With everything you eat, drink, and do, think about whether it's helping or hurting your health, and only do the things that help. If you honestly think about what you're eating and what it will do to your body before you put it in your mouth, you'll be one step closer to eating clean for life. 
• Eat a clean healthy diet made up of natural unprocessed foods regularly, and make this a habit. Avoid even allowing yourself to buy junk or processed foods at all. There's still a TON of delicious natural foods that can satisfy your cravings and give you great nutrition at the same time.  If you can't give up junk foods altogether, choose 1 day per week as a "cheat day" and only eat your junk foods on that day (this still means not having them in your house, but getting them only for your cheat days). 
• Make regular exercise a daily part of your life. Every single day doesn't have to include an intense workout, but try to at least workout intensely 3-4 days/week, and then at least get out and walk or ride a bike or something that involves movement almost every day.
• Try to keep from getting stressed, and get enough sleep every night. No matter how tough everyone thinks they are and that they claim they only need 4-5 hrs of sleep per night, the studies consistently show that 7-8 hours a night is best. If you're not getting that, you're creating a metabolic environment in the body that wants to store more bodyfat.
• And last, make sure you have the positive mental attitude where you know that you can actually achieve the body that you want. Believe me, I've worked with hundreds of people of all shapes and sizes, and I can attest that anybody can do it, but most people sabotage themselves with negative thoughts that they'll never be able to lose fat and their genetics has destined them to be overweight. That's a bunch of crap. You may never look like a fitness model, but anybody can get down to at least a reasonably lean physique if they do the right things consistently.

This mental aspect is more important than people realize, and I'll get into this more in future Ezine issues.

My last thought is that I want you to think back to how many times over the years you had the idea that you wanted to get back into shape, and maybe even started exercising and eating right for a little while, but eventually went right back to the negative habits. Think about why you abandoned your good intentions and gave up, and then figure out why you're NOT going to give up this time.
I hope this article has helped you realize that supplements, miracle pills, and diet fads will NEVER work in the long run. You may lose some fat for a few weeks or months, but in the long run, these are all a waste of money, unless you adopt the right lifestyle to maintain a lean body for LIFE.

If you haven't picked up a copy of my Truth about Six Pack Abs book yet, do yourself a favor, and use the money you would have wasted on your next bottle of supplement pills or powder, and discover the program that will get you lean, healthy, and ripped for the rest of your life, not just the next 2 weeks!

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The Top Fat Loss Secrets for Flat Six-Pack Abs and a Lean Stomach

An interview with Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer

I had the pleasure of being interviewed recently by a fitness professional from NYC,
Certified Personal Trainer, Geovanni Derice. The interview is below and I think you're
going to like it... I reveal some of the hardest hitting strategies for getting rid of that
stubborn stomach fat to uncover those flat six pack abs that everyone wants.

"GD: Welcome Mike to our 4-ever-Toned Fitness Journal. For those who do not know
you, please tell us a few things about yourself and how you can help our readers with
their fitness and health.

MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved
in fitness and sports for about 20 years now, ever since I was a teenager. Being involved
in sports in high school got me interested in strength training and conditioning.

At that point, once I started feeling more energetic, getting stronger, and looking better, I
was instantly hooked for life. I'm 36 now and still addicted to the way living a healthy
and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis.

I decided earlier in my 20's that I wanted to make the commitment to help other people
experience the excitement of being fit and getting in the best shape of their lives, especially
since we've reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc.
That's why I became a fitness professional. It just gives me so much satisfaction to help
others, who have struggled for years to get in good shape, and show them that it can be
done, and it can be fun in the process.

I've expanded over the years from just reaching local individuals with personal training,
into being able to help people all over the globe achieve their fitness goals with the reach
of the internet. I only hope that my passion for fitness inspires people to take action and
improve how they look and feel for life.

GD: Now Mike, there's so many things out there as to what works and what does not work...
if you had to pick 3 things that work time and time again to get flat lean abs, what would
they be?

MG: The first and most important thing to get control of in order to lose your belly fat and
get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it
comes to losing body fat so that you can see your abs.

There's so much confusion these days about what a healthy diet that promotes fat loss really
is... after all, we are bombarded by conflicting messages in the media about what is healthy
and what is not, and you have all of these gimmicky diet books about low carb, low fat,
high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more.
There's so much conflicting info, that the average consumer doesn't even know where to
start when it comes to eating for fat loss.

The second thing that works time and time again, is to focus on the intensity of your 

workouts and focus on working the body as a whole in order to get the best metabolic 

response to lose that stubborn stomach fat.

In order to really get lean, the workouts should have a high intensity, with short rest periods, 

working the largest muscle groups of the body, instead of trying to isolate specific small 

muscles like the biceps, triceps, or calves.

For the third thing, let's talk about actually training the abs specifically. When it comes to 

training the abs, if you want real results, I always recommend forgetting about the crunches 

and situps for the most part. They are ok for someone that is really deconditioned, but most 

people that already have some training under their belt need a much better stimulus 

for their abs than crunches. 

Crunches are one of the abs exercises that actually provide the least amount of resistance, 

and remember that resistance is what develops and tones the muscles.

I provide a ton of great abs exercises in my book, but one of THE highest resistance 

exercises for the abs, is hanging leg raises (but NOT the way you see most people at the 

gym doing them). The key to doing these and actually working the hell out of your abs 

is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. 

To be honest, the majority of people cannot do this at first, but I provide some strategies 

in my book as to how to progress to doing these correctly.

GD: What are people doing wrong when it comes to developing the coveted "6 pack abs"?

MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are 

doing wrong to get those flat 6-pack abs is... are you ready for this?

They spend entirely too much time focusing on training their abs! WAY too much time spent 

on abs exercises. Sounds crazy, but it's true.

Remember, having a flat and visible six pack of abs is all about getting down to a low body 

fat percentage. In order to do that, your workouts must focus on stimulating a fat burning 

hormonal environment in your body, and increasing your metabolic rate. That just does 

not happen when you focus too much time training a small muscle group like the abs.

Instead, you must use the majority of your time focusing on training the largest muscle 

groups of the body like the legs, back, and chest. That's what stimulates your metabolism 

and the fat burning hormones that will get you truly lean and sporting a flat sixxer!

GD: Which exercises are the top exercises that people need to do if they are to get 

maximum defintion with their midsection?

MG: When it comes to developing the abs themselves, I again refer to any kinds of 

hanging abs exercises, as well as some good floor abs exercises like lying leg thrusts 

(all described and illustrated in my book).

However, maximum definition in the abs and midsection comes from losing bodyfat, and 

the most effective exercises featured in my program for that goal are various forms of 

swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does 

in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, 

sprinting, and other full body exercises and calisthenics. If you want great looking flat 

abs, focus on those instead of focusing so much on training the abs directly!

GD: When it comes to diet Mike, people really have tried millions of ways to get one thing... 

and that is fat loss. What recommendations have you used to successfully help your clients 

lose body fat and keep it off?

MG: I have included a fully comprehensive discussion of this topic in my book, which 

accounts for almost half of the book, but I'll try to make some nice simple generalizations 

to get people started on the right path immediately. The most important thing is that your 

diet is as natural and unprocessed as possible. It almost always comes back to the 

over processing of food that makes it unhealthy, and makes it totally wreck your 

metabolism and hormone balance in your body.

For example, why eat refined grains, when you can eat sprouted whole grains (keep in 

mind that I usually recommend strictly limiting grain-based foods overall for best results 

due to the problems with antinutrients and gluten in grains which are inflammatory).

Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole 

food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these 

are THE worst thing in the modern diet), when you can eat natural sources of healthy 

fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat, and so forth.

The point is to not fall for some gimmick like extremely low carbs (although I do believe in a 

fairly reduced carb intake as that is a big problem for most people), low fat, super high protein, 

or any other combination that has you focusing on one macronutrient vs. another.

Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, 

antioxidants, etc. Trying to cut an entire food group out just works against what your body 

needs. I get into much more detail on this vitally important topic towards losing body fat 

(especially that stubborn stomach fat) for life in my book.

GD: Thank you very much Mike for sharing with us all of this great information.

 Well, I hope you enjoyed this interview and plucked several nuggets of info to get 

you motivated and started on showing off your flat abs shortly. If you don't already 

own a copy, be sure topick up a copy of my Truth about Six Pack Abs book and 

discover the entire system I've developed for ridding yourself of that extra ab fat for good!

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Red Wine and Your Gut? (Important Study Results)

by Mike Geary - Certified Nutrition Specialist
Author of best-sellers:  The Fat-Burning Kitchen  &  The Top 101 Foods that FIGHT Aging
You've probably heard that red wine can be a very healthy drink option, but you most likely only heard about generic benefits of the antioxidants and resveratrol in red wine.
But here's another MAJOR reason below why red wine in moderation (1-2 glasses per day max) can be a super healthy part of your routine.  I personally have really grown to enjoy having a glass of red wine with dinner about 4-5 days per week.
A study published in the American Journal of Clinical Nutrition (Am J Clin Nutr. 2012;95:1323-1334) reported that people who drank 2 glasses of red wine per day (dry red wine, not sugary dessert wines) had higher levels of beneficial bacteria in their gut and lower levels of pathogenic bad bacteria in their gut.  This is great news as you know from reading this newsletter how vastly important your gut flora balance is to everything from your digestion, immunity, metabolism, skin health, and much more.
The study concluded that while red wine consumption decreased pathogenic bacteria in the gut, it actually had a prebiotic effect in the gut in that it supported the growth and colonies of healthy gut microbes which protect your health.
But the powerful health benefits of red wine don't stop there...
Another exciting part of this study is that the red wine drinkers also decreased systolic and diastolic blood pressure, triglycerides, LDL cholesterol, and CRP (C-reactive protein).  CRP is a measure of overall inflammation in your body, so it's great to see an association between red wine and reduced inflammation.
The interesting part of the study is that red wine was compared against equivalent servings of gin (equivalent alcohol serving) and none of the benefits mentioned above were seen in the group consuming the gin.  This means the benefits were probably related to the polyphenols and resveratrol in red wine and not necessarily the alcohol content itself, although there is likely a synergistic effect of the alcohol and other compounds in red wine as the group receiving de-alcoholized red wine got less of a blood pressure benefit.
You can choose Cabernet, Merlot, Pinot Noir, Shiraz or any other dry red wine to get all of these powerful health benefits of the unique polyphenols and resveratrol.
Note that white wine also has some health benefits but not nearly as powerful as red wine due to the lower antioxidant levels.
Another benefit of red wine not mentioned in the study above is that some studies show that red wine consumed with a meal can slow and moderate the blood sugar response you get from that meal.  This is yet another benefit to keeping your hormones balanced, controlling insulin levels, controlling appetite, and staying lean!
As you can see, there's plenty of reasons raise a glass of red wine at your meals and toast to your health and happiness!
But BEWARE...

Although red wine may be a super-healthy choice for a lean and healthy body and digestive health... 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.
These 23 "healthy" foods HARM your metabolism & pack on belly fat (avoid these!)

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Unique Lean-Body Workouts for Time-Crunched People: Super-Fast "Multi-Workouts" to do at Home or the Offi

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author - The Truth About Six Pack Abs

Warning: this style of workout is WAY different than anything you've ever tried before
and may result in a dramatically leaner, stronger body so that your friends no longer
recognize you in a matter of weeks!

Alright, I exaggerated about your friends recognizing you, but this workout is still great
for busy people that always use the excuse that they don't have time to go to the gym, or
even for the normal gym rat to try out for a few weeks to break out of a plateau.

Please keep an open-mind and don't worry so much about what other people think,
because this is quite different and you may get some funny looks, but you'll get the last
laugh with your new rock hard body! To be honest, most people are too self conscious
to try something like this. If that's the case for you, then that's your loss.

Here's how it works (these workouts can be done at home or even in your office):

Instead of doing your traditional workouts of going to the gym 3-4 times a week and
doing your normal weight trainingand cardio routines for 45-60 minutes at a shot...
with this program, you will be working out for just a couple minutes at a time, several
times throughout each day, 5 days/week.

The program will consist of only bodyweight exercises done for about 2-3 minutes,
6-8 times per day, throughout each day. Now obviously if you work a normal office job,
you are going to have to not be shy about doing a few exercises in your office and having
your cube-mates watch you. Actually, I've found that some people that have tried this have
actually gotten their co-workers to join them!

If you have a private office, then you don't have to worry about anybody watching you.
If you work from home, or are a stay at home mom, there's no reason you can't fit these in
throughout the day while at home. If you end up having a busy day with meetings and so
forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get
as many done each day as you can.

If you're on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every
hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am,
11 am, 1 pm, 2 pm, 3 pm, and 4 pm.

Some of the bodyweight exercises that are the best to focus on are:

bodyweight squats (and variations)
pushups (and variations)
forward, reverse, or walking lunges
up & down a staircase if one is available
floor planks (holding the plank position from forearms and feet)
floor abs exercises such as lying leg thrusts, ab bicycles, etc.
one-legged bodyweight Romanian deadlifts
This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know
other good bodyweight exercises, you can add those to your routine also. If you want to
keep it real simple and don't want to get down on the floor for anything, you can stick to
squats, lunges, and pushups and still get great results.

The good thing about these workouts is that you do enough in 2-3 minutes to get your
blood pumping, heart rate up a bit, a large portion of your body's muscles worked, and
body temperature raised. However, it's usually not enough to break a sweat in only 2 or
3 minutes, so you don't have to worry about sweating in the office or where ever you may be.
At most, you might just get a little moist on the skin.

Here's an example workout routine at home or the office
(adjust the reps up or down based on your capabilities):

Mon/Wed/Fri
9 am - 10 pushups/15 bodyweight squats, repeat 1X for 2 sets
10 am - plank holds (hold the planks as long as you can taking short rest breaks for a total
of 3 minutes)
11 am - 5 pushups/10 bodyweight squats, repeat for 4 sets
1 pm - plank holds (hold as long as possible in 3 minutes)
2 pm - 8 pushups/12 bodyweight squats, repeat for 3 sets
3 pm - plank holds (hold as long as possible in 3 minutes)
4 pm - max pushups/max bodyweight squats in one set (no repeat)

Tues/Thurs
9 am - 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets
10 am - one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X
for 2 sets
11 am - 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets
1 pm - one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets
2 pm - 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
3 pm - one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)
4 pm - max fwd lunges each leg/max rev lunges in one set (no repeat)

In order to progress on these workouts, you could either add 1 or 2 reps to each set per
week, or you could progress to more difficult versions of each exercise each week
(for example, close grip pushups, one leg raised pushups, squats with arms raised straight
over head, etc.).

The above routines are just a couple examples of how you can use this very unique style
of training. Use your creativity and come up with your own. Think about what you've
accomplished with these "mini" workouts completed throughout each day...
You've increased your heart rate and pumped up your muscles 6-8 different times
throughout each day, burning a lot of extra calories and stimulating your metabolism.

Even though each "mini" workout was a very short duration, you've accumulated lots of
repetitions for almost every muscle throughout your entire body, and you didn't even have
to break a sweat during any of the "mini" workouts. And there's hardly any excuse for
not being able to take an2-minute break once per hour and do a couple of exercises.

Another benefit of this style of training is that now you don't have to devote any time
before or after work to going to the gym because you already got your workouts little
by little throughout the day. You've now got some extra free time on your hands!

Try this type of time-efficient workout routine out for 3-4 weeks and then go back to
your normal gym routines. I think you'll find that it was a great way to break out of a
plateau and stimulate new results in your body. You can try mixing in a cycle of these
"mini" workouts every couple of months to keep things fresh.

Keep in mind that this is only one method of training and doesn't mean that you should
only stick to this method for eternity. You will hit a plateau on any given training method,
so I'd recommend just rotating it into your arsenal of various training methods.
And by all means, don't worry so much about what other people think...have the courage
 to try something a little different. In the end, you'll be the one laughing back at all of the
"blubber-bellies" at your office that are giving you funny looks while they eat their donuts!

Feel free to email this link on to any friends or coworkers that you think would like to
try these types of unique quick daily workouts.  Heck, try to get your co-workers to do
these with you if you can!

If you liked the ideas in this article, please feel free to share with your friends on Facebook,
Twitter, etc:

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Try This Absolutely Delicious (and Healthy) Fat-Burning Chocolate Pudding Recipe

...A pudding recipe that's high fiber, high protein, full of
healthy fats, and low in sugar!!

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

healthy chocolate pudding recipe Well, I've totally outdone myself
with today's healthy chocolate pudding recipe... this is damn good!!

As you know, I always look for ways to make seemingly unhealthy foods
into healthy fat-burning versions.  Some popular recipes of mine in
the past were when I made a truly healthy chocolate fudge (super popular),
as well as my recipe for the worlds healthiest cheese steak.

But today, I want to show you my recipe for an amazingly healthy
fat-burning chocolate pudding that's high in fiber, healthy fats, protein,
and low in sugar, with ZERO artificial sweeteners and NO added sugars!

I know... I'm like a mad scientist with this stuff.  But I actually got the
idea for this recipe from Mens Fitness magazine... however, I changed it all
around because I didn't like some of their ingredients, plus their recipe
was too high in sugar in my opinion...and I added more protein and
healthy fats.

Some of the ingredients may sound weird for a "pudding", but trust me,
everybody I know that's tried this has loved it!

 Here's the Geary version of Healthy Fat-Burning Chocolate Pudding:

(This recipe will make about 2-4 servings and is a great healthy dessert
or late night snack)

1/2 of a ripe avocado (soft to touch)
approx 3 tablespoons of almond butter (preferably raw if possible)
approx 1/4 cup of unsweetened almond milk or coconut milk (preferably organic)
2 heaping tablespoons of organic cocoa powder
1/2 teaspoon of vanilla
1 packet of stevia (or enough to your desired sweetness level)
1/2 to 3/4 of a scoop of chocolate protein powder (this is my new favorite
protein - amazing taste!)
just a small pinch of sea salt
Put the avocado and almond butter into a bowl and mash together with a fork
until smooth.  Then add all of the other ingredients into the bowl and mix
together vigorously until all is mixed and smooth.  If you're good with a
food processor, you can use that too, but I just mash everything together
by hand.

If everything went right, the consistency will be similar to pudding...
except normal pudding makes you FAT with loads of sugar!  My healthy pudding
recipe will actually HELP you to burn fat, control cravings, and satisfy your
body's need for micro-nutrients, protein, healthy fats, and fiber.

If the pudding ends up too thick, simply add a bit more almond milk or coconut
milk for more moisture until the consistency seems right.

If you want to get a little wild and add some more nutrient-rich additions,
feel free to add some chopped pecans, chia seeds, rice bran, or walnuts at
the end.  And it tastes great to top this dish with some sliced strawberries!

Feel free to share this delicious healthy pudding recipe with your friends and family.

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Never grill meat, unless you do THIS

The problem with grilled meats and HCA formation -
how to counteract carcinogens and make meat healthier

by Mike Geary - Certified Nutrition Specialist
Author of the best seller: The Top 101 Foods that FIGHT Aging

Most people aren't aware that when you cook meat (whether it's
grilled, broiled, or seared) there are carcinogenic compounds
that can form called HCA's (heterocyclic amines).
Now don't panic...you ingest various carcinogens all the time,
even with some vegetables. You can always protect yourself with
more antioxidants.

Please Note:  When you cook meat in a water base as opposed to
grilling, broiling, or searing, you eliminate the HCAs. So for
example, meats cooked in a soup, or meats cooked in a crock pot
will not have the problem of the carcinogenic HCAs and is a
healthier way to cook meat.

But let's face it... grilled meat tastes awesome and there's no
way I'm giving up my grass-fed steak from the grill, or my
grass-fed burgers!

That's why it's important to know that there's a way you can use
spices to both counteract, and also drastically reduce the
carcinogens formed when you grill meat...

If you're going to grill meats, marinating meats for hours beforehand
in liquid mixtures that contain rosemary and other herbs/spices can
dramatically help to reduce HCA's (heterocyclic amines), which are
carcinogenic compounds that can form when meats are grilled.
So using rosemary, thyme, garlic, oregano and other spices in a meat
marinade before grilling meats can drastically reduce any carcinogens
that normally would form on grilled meat.

The antioxidants in rosemary and thyme from a marinade were
specifically cited in studies at being powerful inhibitors of HCA
formation when grilling meats.  But it was also noted that other
spices such as garlic, oregano, and others can help to prevent HCA
formation as well, so I suggest using a variety, which tastes
great anyway!

One more important point about grilling meat:

Remember that the more well-done a meat is cooked, the higher
concentration of carcinogenic HCA's can form, so rare, medium-rare,
or medium are healthier choices than well-done.
I've never understood why anybody would want to ruin a good steak
by burning it to oblivion anyway.  But hey, if you're one of those
folks that likes your steaks well-done, just remember that you're
eating a lot more carcinogens than a steak that's cooked less, so
make sure to load up on your antioxidants (spices, teas, berries,
etc) to help combat those extra carcinogens.

Washing down your barbequed meal with a glass of unsweetened iced tea
(rich in antioxidants) and also a good salad with lots of raw veggies
can provide the antioxidants needed to counteract the effect of HCAs
in your body from grilled meat.

By the way, even charring vegetables on the grill creates different
carcinogens such as acrylamides, so don't think that the negative
effect of charring only applies to meats.

Hey, we all love a great barbeque, so no need to give that up just
because of HCAs or acrylamides, but at least now you know how to
counteract the effects of these in your body to protect yourself,
and also how to use spices to drastically reduce the formation of
HCAs on grilled meat!

Lastly, remember that you can use superfoods such as spices, herbs,
fruits, veggies, and even some animal-based superfoods to fight
against cancer development, reduce high blood pressure, prevent
diabetes, prevent heart disease, and even BOOST your metabolism
for a flatter stomach.

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Do You Really Need Vitamin and Mineral Supplements for Good Health or is it Just a Waste of Money?

by Mike Geary - Certified Nutrition Specialist, Certified Personal
Trainer Author of best-selling program:  The Truth about 6-Pack Abs


vitamin pillsAs a fitness professional, I receive questions about
vitamins all the time. Questions like…What kinds should I take?
How much? Should I take a multi or just a couple of the important
individual vitamins like vitamin C, vitamin E, or folic acid? Will
they help me lose weight or build muscle?

So with all the talk and hype about vitamin and mineral supplements…..
Are they really necessary for optimal health? After all, every single
news report or health publication swears that a daily vitamin pill is
absolutely essential to your health.

Well, the answer is a definitive….. NO!  (but there's a stipulation)

That is, you don't need a daily vitamin pill if you’re currently eating
a perfectly balanced healthy diet.... and we all know that most people
DON'T eat a perfectly balanced healthy diet.

Let's clarify… a vitamin and mineral supplement might be somewhat
beneficial to you if you have a poor diet.  However, if you’re really
serious about getting lean and truly healthy for good, why would your
diet be poor?  And to complicate matters even more, many vitamin and
mineral supplements are made with synthetic forms of vitamins that aren't
readily absorbed, or could actually be detrimental.  In fact, I've seen
some studies which indicate that artificial vitamin pills can have some
negative effects on health as we'll explore below.

Let’s take a step back and think about this for a second...  Did humans
thrive for tens of thousands of years to be the amazing creatures we are
today by popping an artificially created vitamin pill?  Of course not!
Out of tens of thousands, and even hundreds of thousands of years of human
existence, vitamin pills have only been around for a couple of decades,
yet the population is in worse health than ever before. Sure, maybe the
human race is not in its worst health from a contagious disease perspective,
but we definitely are from a degenerative disease perspective.

Now I admit that we do live longer these days compared to historically,
but that is only because medical advances keep us alive longer even though
we are (generally) in horrendous shape physically. People might live longer
now, but they’re simply living longer while being overweight, crippled with
degenerated joints, plagued with heart disease and cancers, and on and on.
You get the point.

So let us get right to some answers as to why I contend that vitamin and
mineral supplements are sometimes more dangerous to health than beneficial,
and if you eat in the absolute best way, are not necessary.

First and foremost, a healthy balanced diet consisting of a large variety of
natural unprocessed foods -- from healthy meats raised in the correct way,
raw grass-fed dairy (not pasteurized or homogenized commercial dairy),
whole eggs, fruits, vegetables, a small amount of whole grains or sprouted
grains, nuts, seeds, legumes, etc. -- provides a rich array of vitamins,
minerals, and all of the other nutrients we need to thrive in perfect health.

The problem is that many people don’t choose a healthy balanced diet full of
variety and high quality foods. They claim they are too busy, or it’s too
inconvenient. Well, I hope that you take your body and the health of you and
your family more seriously than these people that apparently don’t care about
the physical being that they are walking around in day in and day out.

Another problem with attempting to obtain your vitamins and minerals from a
pill instead of natural foods is that your body does not absorb and utilize
the nutrients from a pill as efficiently as those obtained from natural food.
Whole foods naturally contain vitamins and minerals in natural combinations
that are best assimilated and utlized by the body.

On the other hand, many vitamin and mineral supplements contain lots of
vitamins (sometimes synthetic versions) and minerals that can interfere
with each other. For example, zinc and copper taken at the same time interfere
with each others absorption. Also, high doses of Vitamin E can interfere with
absorption of beta carotene (a vitamin A precursor) and other fat soluble
vitamins. Many other combinations interfere with each other as well.

Another problem with vitamin pills is possible excess consumption of fat
soluble vitamins (vitamins A, D, E, and K).  Keep in mind though that MOST
of the population is deficient in vitamin D (due to lack of sun exposure, etc),
so it's rare to overdose on that from a pill or food.  Fat soluble vitamins
accumulate in fatty tissue in our bodies, and therefore it is easier to overdose
on these compared with water soluble vitamins (vitamin C and the various B vitamins).
Excess fat soluble vitamin accumulation can cause various toxic effects within
the body. It is much harder to take in excess quantities of fat soluble vitamins
through natural foods.

For example, you would have to consume exorbitant quantities of liver and other
organ meats to take in too much Vitamin A and D. It would be rare for someone
to overeat on foods such as that. Also, it would be hard to over-consume a
plant-based precursor to Vitamin A (beta carotene), found in sweet potatoes,
carrots, etc., because your body simply would shut down the conversion to
Vitamin A once it has obtained what it needs.

There are even some instances where mega-doses of water soluble vitamins can
be toxic. Mega doses of some B vitamins can potentially cause nausea, vomiting,
diarrhea, and even liver damage in excessively high doses. However, in most
instances, you simply excrete excess water soluble vitamins in your urine.
That is why many times, your urine will be a deep yellow color a couple of
hours after taking a vitamin that has high doses of vitamins B and C. So,
when you take a vitamin pill, most of the water soluble vitamins are simply
flushed down the toilet.

Another problem with vitamin pills is that they often use synthetic versions
of vitamins that can actually be unhealthy. For example, the forms of vitamin
E that are found in pills can be either d-alpha tocopherol (a natural version)
and dl-alpha tocopherol (a synthetic version). First of all, the bioavailability
of synthetic vitamin E is much lower than natural vitaminE. In addition, I’ve
seen many studies and articles that indicated that there could be potential
health dangers with taking synthetic vitamin E.

Once again, we get back to the fact that natural is always better than something
that has been heavily modified by man.

The bottom line is that as long as you eat a balanced diet full of a good
variety of fruits, vegetables, nuts, seeds, small amounts of whole grains
or sprouted grains, legumes, healthy meats, grass-fed dairy, free-range eggs,
etc., you will obtain all the nutrients your body needs to operate efficiently
without the need for a man-made vitamin and mineral pill.

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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)...

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!

Article by Mike Geary - Certified Personal Trainer, Certified 
Nutrition Specialist

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Are Whole Eggs or Egg Whites Better for You?

by Mike Geary, Certified Nutrition Specialist,
Certified Personal Trainer
Author of best-sellers: The Fat Burning Kitchen &
The Top 101 Foods that FIGHT Aging


whole eggs are a perfect foodI was on a weekend trip with some
friends recently and one of my friends was cooking breakfast for
the whole group. I went over to see what he was cooking and saw
he was getting ready to make a big batch of eggs.

Well, to my shock and horror, I noticed that he was cracking the
eggs open and screening the egg whites into a bowl and throwing
out the egg yolks. I asked him why the heck he was throwing out
the egg yolks, and he replied something like this...

"because I thought the egg yolks were terrible for you...that's
where all the nasty fat and cholesterol is".

And I replied something along the lines of... "you mean that's
where all of the nutrition is!"

This is a perfect example of how confused most people are about
nutrition. In a world full of misinformation about nutrition,
somehow most people now mistakenly think that the egg yolk is
the worst part of the egg, when in fact,
the YOLK IS THE HEALTHIEST PART OF THE EGG!
It's a shame at how many restaurants you can walk into these days
and see that the "healthy" breakfast menu always has egg white
items instead of whole eggs.
Are we really still in the "fat-phobic" 80's?

By throwing out the yolk and only eating egg whites, you're
essentially throwing out the most nutrient dense, antioxidant-rich,
vitamin and mineral loaded portion of the egg. The yolks contain so
many B-vitamins, trace minerals, vitamin A, folate, choline, lutein,
and other powerful nutrients... it's not even worth trying to list
them all.

In fact, the egg whites are almost devoid of nutrition compared to
the yolks.

Even the protein in egg whites isn't as powerful without the yolks
to balance out the amino acid profile and make the protein more
bio-available. Not to even mention that the egg yolks from free
range chickens are loaded with healthy omega-3 fatty acids.

Yolks contain more than 90% of the calcium, iron, phosphorus, zinc,
thiamin, B6, folate, and B12, and panthothenic acid of the egg.
In addition, the yolks contain ALL of the fat soluble vitamins A, D,
E, and K in the egg, as well as
ALL of the essential fatty acids (EFAs).

And now the common objection I get all the time when I say that the
yolks are the most nutritious part of the egg...

"But I heard that whole eggs will skyrocket my cholesterol through
the roof"

No, this is FALSE!

First of all, when you eat a food that contains a high amount of
dietary cholesterol such as eggs, your body down-regulates it's
internal production of cholesterol to balance things out.

On the other hand, if you don't eat enough cholesterol, your body
simply produces more since cholesterol has dozens of important vital
functions in the body.

healthy whole eggsAnd here's where it gets even more interesting...

There have been plenty of studies lately that indicate that eating
whole eggs actually raises your good HDL cholesterol to a higher degree
than LDL cholesterol, thereby improving your overall cholesterol ratio
and blood chemistry.

And 3rd... high cholesterol is NOT a disease!  Heart disease is a disease...
but high cholesterol is NOT.
Cholesterol is actually a VERY important substance in your body and has
vitally important functions... it is DEAD WRONG to try to
"lower your cholesterol" just because of pharmaceutical companies
propaganda that everyone on the planet should be on statin drugs.

If you're interested in this topic of cholesterol specifically, I have
another article listed at the bottom of this page about why trying to
attack cholesterol is a mistake, and what the REAL deadly risk factors
actually are.

In addition, the yolks contain the antioxidant lutein as well as other
antioxidants which can help protect you from inflammation within your body
(the REAL culprit in heart disease, not dietary cholesterol!), giving yet
another reason why the yolks are actually GOOD for you, and not detrimental.

To help bring even more proof that whole eggs are better for you than egg
whites, I recently read a University of Connecticut study that showed that
a group of men in the study that ate 3 eggs per day for 12 weeks while on
a reduced carb, higher fat diet increased their HDL good cholesterol by 20%,
while their LDL bad cholesterol stayed the same during the study.
However, the group that ate egg substitutes (egg whites) saw no change in
either and did not see the improvement in good cholesterol(remember that
higher HDL levels are associated with lower risk of heart disease) that the
whole egg eaters did.

So I hope we've established that whole eggs are not some evil food that will
wreck your body... instead whole eggs are FAR superior to egg whites.

But what about the extra calories in the yolks?

This is actually a non-issue and here's why... even though egg yolks contain
more calories than just eating the egg whites, the yolks have such a high
micro-nutrient density in those calories, that it increases your overall
nutrient density per calorie you consume.  Essentially, what this does is
help to regulate your appetite for the remainder of the day, so you end up
eating less calories overall.  In addition, the healthy fats in the egg yolks
help to maintain a good level of fat-burning hormones in your body.

Overall, this means that the extra fats (healthy fats) and calories from the
yolk are so nutrient-dense that they actually HELP you to burn off body fat!

Also, your normal supermarket eggs coming from mass factory farming just don't
compare nutritionally with organic free range eggs from healthy chickens that
are allowed to roam freely and eat a more natural diet.  Your typical cheap
grocery store eggs will have lower nutrient levels and a higher omega-6 level
and lower omega-3 level.  On the other hand, the cage-free organic eggs from
healthier chickens allowed to eat more natural feed and roam freely will have
much higher vitamin and mineral levels and a more balanced healthier omega-3
to omega-6 fatty acid ratio.

I recently compared eggs I bought at the grocery store with a batch of eggs
I got at a farm stand where the chickens were free roaming and healthy.

Most people don't realize that there's a major difference because they've never
bought real eggs from healthy chickens... The eggs from the grocery store had
pale yellow yolks and thin weak shells. On the other hand, the healthier free
range eggs from the local farm had strong thick shells and deep orange colored
yolks indicating much higher nutrition levels and carotenoids... and just a
healthier egg in general.

This is due to the fact that a free-roaming hen allowed to roam on plenty of
land will eat a variety of greens, insects, worms, etc transferring MUCH higher
levels of nutrients to the eggs compared to an unhealthy hen that is trapped
inside a dark factory farm hen house in horrible conditions and fed nothing but
piles of corn and soy.  It's a DRASTIC difference in the nutrition that you get
from the egg.

So next time a health or fitness professional tells you that egg whites are
superior (because of their "fat-phobic" mentality towards dietary fats),
you can quietly ignore their advice knowing that you now understand the REAL
deal about egg yolks.

And can we all please STOP with this sillyness about eating an omelete with
4-5 egg whites and only 1 egg yolk... If you want real taste and real health
benefits, we'd all be better off eating ALL of our eggs with the delicious
nutrient-dense yolks.

After all, do you REALLY think that our ancestors thousands of years ago threw
out the yolks and only ate the egg whites?  NOT A CHANCE!  They intuitively knew
that all of the nutrition was found in the yolks.  But our modern society has been
brainwashed with misinformation about fats and cholesterol.

Another interesting study about eggs...

I read a study recently that compared groups of people that ate egg breakfasts
vs groups of people that ate cereal or bagel-based breakfasts.
The results of the study showed that the egg eaters lost or maintained a
healthier bodyweight, while the cereal/bagel eaters gained weight.

It was hypothesized that the egg eaters actually ate less calories during the
remainder of the day because their appetite was more satisfied compared to the
cereal/bagel eaters who would have been more prone to wild blood sugar swings
and food cravings.

Oh, one last thing I almost forgot... I personally eat 4 whole eggs almost
every day with breakfast, and I maintain single-digit bodyfat most of the year.

Enjoy your eggs and get a leaner body!

Want to learn more foods you thought were "unhealthy" that might actually be
superfoods...

Surprising superfoods that slow aging, lower blood pressure, fight diabetes &
boost your metabolism
(Eat these DAILY to heal your joints, improve your digestion, and help
prevent cancer)

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