No.

Sorry to disappoint you. The truth is that there aren’t any. None. There are no diets that work.

You’re still here, huh?

Still hoping to find an answer to your question?

Good. You’ve just taken that first important step. You’ve planted your foot on the right path to health and living at peak levels. Surprised? Don’t be.

There is an answer to your question; however, it may not be exactly the answer you’re looking for. For one thing, it’s not a diet. What! There aren’t any diets that work?

No, there aren’t, but stay with me now.

A “diet” is defined as “a regulated selection of food.” You want to find those needles in the haystack — diets that work. Or, one needle in the haystack; specifically, a diet that works. One that if you stay on, your body will slim down and become fit as a fiddle.

Forgetaboutit! Diets don’t work. Let’s say that again for the reading-impaired– There are no diets that work.

You’ve been on diets before, haven’t you?

Come on now. Admit it.

You have lost pounds, maybe hundreds of pounds, but the weight keeps coming back. You thought you had finally found diets that work, or at least one diet that works, but, alas, back came the weight. Back came the weight you lost as well as some extra pounds. Wasn’t that a shock? Why did this happen?

Because you’ve been dieting. You’ve only eaten this food in the morning. You’ve only eaten that food at dinner. You’ve stopped eating anything after 7 p.m. You’ve drunk buckets of water. You’ve only eaten one type of food for a whole week. Does all of this sound familiar? Weren’t these some of the diets you believed in? Thought so.

Don’t go. It’s not too late to slim your body down and make it healthy and fit. Come on. Don’t give up quite yet. Stay with me.

A regulated selection of food according to some plan doesn’t work because you will not be eating this way forever. Oh, it works for a short while. Of course it will. If you regulate — direct, control –your food intake, you will lose weight. But, what happens the moment you stop controlling the kind of food you’re eating? Yip! Back comes the pounds, plus more pounds as an additional insult.

Those diets that work didn’t work.

What can you do?

1. Calm Down.

Take a deep breath. Rome wasn’t built in a day. (You are Rome and you won’t lose all your weight in one day.) You can lose weight and continue to lose weight if you just pay attention to your hunger signals; listen to your body, for it will tell you when it’s hungry and what it’s hungry for. That’s one of the best Diets that Work.

2. Food is something we eat to “nourish” our bodies.

Food is not something we eat to dull our emotions. Food is not something we eat when we are bored, unhappy or sad. It’s not something we eat when we’re happy or celebrating. That’s the real secret to losing weight. It is the real secret to becoming healthy and fit. If only you thought of food as something that “promotes the growth or development of” a body, you’d be way ahead of the game.

3. A diet is a restriction.

It means you are not going to eat this or that food. Once your body realizes that it is being deprived of a certain food, guess what? That’s exactly what food it wants. Once you restrict your food intake, something bad happens. Your body rebels. Then not only do you stop the food restrictions, but you also start eating everything in sight.

4. Nutrition — the process of nourishing or being nourished, especially the process by which a living thing ingests and uses food — is the key to success.

Read everything you can get your hands on about nutrition. Learn which foods help to keep you feeling full. Experiment with different food combinations. You may be quite surprised at what you find that you actually like to eat. Cottage cheese and yogurt can be very yummy. And fruits and vegetables allow you to chew and swallow to your heart’s content. Think about it.

So, to repeat, are there any diets that work? No. Sorry to disappoint you. The truth is that there aren’t any. None. There are no diets that work.

Unless, of course, you want to think of nutrition as a diet and if you do, that “nutrition diet” will work.

Understanding How Fat Works

There are three different aspects to what makes up food: Protein, Carbohydrates, and Fats. We need all three of these macro-nutrients to properly energize, maintain and repair our bodies. While fats contain twice as many calories per gram than a gram of protein or carb, it doesn’t mean that fats are evil or need to be eliminated completely. There are some very healthy fats that you should be ingesting as well. They are covered in this list as well.

Fat primarily accumulates in our chest, hips and waist. When these fat cells are full, fat begins to get deposited in the lining of our muscles, and this is the reason that you often see obese people with flabby arms and thighs also.

How Fat Burning Foods Work

The term “fat burning foods” can be misleading here. Many people assume that there are various types of food that can magically help shed pounds off of the midsection. It’s hard to blame them when you see some of the marketing and advertising being done for various diet pills and foods that literally promise to be able to shed pounds.

You already know that there are foods that are going to help you put on weight, and there are foods that are going to help you take off weight. Those fat burning foods help accomplish the latter by –

• Requiring more energy to be digested and broken down, resulting in a higher calorie expenditure during digestion compared to foods that are digested very easily.
• Creating a feeling of heightened satisfaction and “fullness” which helps to suppress over-eating.
• Even the way that foods are prepared and cooked can alter the overall calorie count of similar types of food.

NOTE: All of the foods listed below do not all come equal. For instance, chicken that you get a KFC is not the same that you would get at your local farmer’s market. Where possible, shop organic and local. “Healthy foods” that are processed are packed with preservatives and often stripped of any nutritional value.

So with that all out of the way, here is my ultimate list of 20 fat burning foods :

My 20 Ultimate Fat Burning Foods

1. Strawberries. One of my absolute favorite fruits, particularly on a hot summer day. They are nutrient-rich and packed with antioxidants life Vitamin C. One serving contains about half the daily recommended amount of the all-important Vitamin C.

2. Apples. These bad boys are great for mid-afternoon snacks. They are also loaded with soluble fibre, which absolutely awesome for curbing sugar cravings. It also reduces tooth decay by stimulating the production of saliva in your mouth. Bonus!

3. Blueberries. Not only tasty, these little guys pack a huge nutrient punch. Of all fresh fruit, they contain the biggest amount of anti-oxidants such as Vitamins A, B complex, C, as well as zinc and iron – which helps improve your immune system.

4. Oranges. Everybody knows that oranges have tons of Vitamin C in ‘em. But they also are rich in fiber, vitamin B1, potassium and more. Not just for those days you want to give your immune system a boost.

5. Red Grapes. I always pack a bag of red grapes in my lunch. They help regulate my sugar cravings, are excellent at suppressing appetite, and taste rad. On top of that, they come with 0g of fat.

6. Bananas. They are full of fiber, making them a fantastic source of prolonged energy (instead of that quick and dirty hit of energy you get from refined sugars) and also contain lots of potassium, iron and tryptophan, an amino-acid that can lead to improved mood.

7. Tomatoes. The last of the fruits on my list are tomatoes. (You did know that tomatoes are fruits, right?) They are full of lycopene, which is a powerful anti-oxidant that assists in resisting the formation of cancer cells as well as heart disease.

8. Broccoli. Broccoli can be a huge source of calcium, particularly for those who do not consume dietary products. It’s also heavy in folate, vitamin A, vitamin C, and of course, our good buddy fiber!

9. Asparagus. Nothing goes with a good steak better than this potassium-rich veggie. It is also high in folate – which is known to help prevent cancer, as well as fiber.

10. Spinach. In one cup of spinach you get almost a quarter of your daily amount of dietary fiber. Spinach also has lots of vitamin C, vitamin E, beta-carotene, zinc and selenium.

11. Salad Greens. Believe it or not, but salad greens actually contain a lot of vitamin K, which can help strengthen your bones. They also contain lots of carotenoids, which are vital in maintaining good eyesight.

12. Cucumbers. Made mostly of water (95% actually) they keep your body hydrated while also tricking your body into believing that it has consumed more than it has. The skin itself contains a ton of vitamin C, and it is rich in potassium and magnesium, which help lower blood pressure.

13. Egg Whites. Eggs contain a ton of good stuff, not limited to 6-8 grams of high-quality protein, all 9 essential amino acids, choline (which helps regulate the brain, nervous system, and your heart) and Vitamin D. Plus, the things you can do with eggs are nearly limitless.

14. Chicken Breast. One of the most versatile and tastiest foods on the planet. Like eggs, it can prepared in a host of different ways. It’s the world’s primary source of animal protein and a true alternative to red meat. It is loaded up with tryptophan, vitamin B3, protein, selenium, and a whole lot more.

15. Whey Protein. Protein is essential in the recuperation of your muscle tissue. They form the building blocks of muscle. Enough said.

16. Salmon. Remember how I mentioned that there were some healthy fats? Salmon has got ‘em. Known as omega-3 fatty acid, these essential fats provide a decreased risk of cardiovascular disease, while also helping to moderate cortisone levels in the body (which is important for helping to shed fat off your sides).

17. Turkey Breast. Gobble gobble! Turkey breast is loaded with protein, vitamins B3 and B6, and has a limited amount of saturated fats.

18. Oatmeal. Along with a banana, this is what I start my day off with. Oatmeal is a powerful source of complex carbohydrates, which gives you long-lasting energy. Complex means that it is broken down more slowly compared to the simple sugars you find in most breakfast cereals.

19. Brown Rice. Not only is it low in caloric content (1 cup is about 200 calories), high in fiber, but it also has little fat, while also having omega-3 fatty acids as well. Brown and white rice are not the same. Brown rice has the outer layer (called the hull) removed, while white rice has several more layers shorn. These layers contain a large amount of the nutritional benefits mentioned above.

20. 100% Whole Wheat Bread. Whole grains are imperative to weight loss and muscle building. Not only do they provide you with long lasting energy, but the process of digestion is much more complex then it’s refined step-brother white bread, meaning that way more calories are spent in the process of breaking it down. Whole grains are also packed with fiber, essential fats, antioxidants and much more.

So there you have it. My List of 20 Fat Burning Foods. So what is the next step? Sign up for Six Pack Secrets, my FREE 5-day e-course and I will show you exactly what it takes to get that six-pack you have always wanted.

Wanna learn how to gain weight, and wanna do it quickly?

You’ve come to the right place. In this how to gain weight fast guide I am going to show you exactly what it is going to take for you to start piling on the muscle.

Nothing more, nothing less.

There are 5 major components to learning how to gain weight, and I am going to break ‘em down for you so that you have a solid foundation with which you can start building muscle in a hurry.

So let’s go!

How to Gain Weight Fast

1// PROGRESSIVE OVERLOAD.

This is the most important part of learning how to gain weight. If there is one thing you learn from this How to Gain Weight Guide, it is the vital importance of progressive overload, and how critical it is if you want to build muscle.

Our body is intelligent. It will continually adapt to whatever is thrown at it. So if one day you throw 50 pound dumbbells at it and tell it to lift them, it will do it, then repair itself so that it is stronger to deal with it next time around. Only next time you bring 55 pound dumbbells. And the next time 60 pounds. And so on.

What happens if you keep doing the same weight each week? Your muscles adapt. And soon enough, lifting that 50 pounds is a piece of cake. Muscle growth plateaus.

But if you continually challenge your muscles, force them to have to adapt to a new, more difficult set of reps or weight, then they will be continually be being broken down and having to repair themselves (i.e. growing bigger).

Got it? Good.

Without this type of continual challenge, your muscle growth will stagnate. Instead of being one of those gym people that worries about barbell vs dumbbell, or machine vs free weight, worry only about overloading your muscles each time you hit the gym.

Without this focus on achieving failure, you will have a ton of difficulty figuring out how to gain weight. Simple as that.

Below is a sample program you to give you an idea of how you can manipulate both the weight and the reps using the concept of progressive overload.

WEEK 1       REPS 3×6      WEIGHT 100lbs

WEEK 2       REPS 3×6      WEIGHT 110lbs

WEEK 3       REPS 3×7      WEIGHT 110lbs

WEEK 4       REPS  3×5     WEIGHT 125lbs

WEEK 5       REPS 2×6       WEIGHT 125lbs

                                  1×5

WEEK 6       REPS 3×5       WEIGHT 130lbs

Keep in mind that you won’t see gains every week. It’s an ebb-and-flow process. Some weeks you’ll gain a ton of perceived strength, others you might feel plateaued. Keep pushing beyond your previous week’s results whether it’s in reps or weight.

2// CALORIC SURPLUS.

Each day you require a specific number of calories to carry out your daily activities. Let’s say for argument’s sake that this number is 2500 calories. Today you consumed a total of 3000 calories.leaving you with a 500 calorie surplus.

Where does this calorie surplus go? Well, if you are not exercising or doing strength training, it gets sent into fat storage. But when you are doing a strength training routine, that surplus gets directed towards muscle growth.

Trying to achieve a calorie surplus isn’t a blank cheque for eating crap. Gaining, lean and clean weight still means you have to eat well. Your diet should include lots of complex carbs, unsaturated fats and lean protein. (More on this next.)

How to Gain Weight Tip: As efficient as our bodies are, not 100% of your caloric surplus will be directed to muscle growth. There will be a small amount still stored as fat. This is inevitable and should not alarm you as it is a normal part of how to gain weight.

3// EAT THE RIGHT TYPE OF GRUB.

Your body is a high performance race car. How it is going to perform corresponds to what type of fuel you are going to put in the tank.

You put crap in, it’s gonna run like crap. You put in fuel that’s rich in nutrients, it’s gonna run like the thoroughbred that it is. Simple as that.

So what’s the good stuff?

COMPLEX CARBS. You’ve probably heard lots about low carb diets and all that, or that carbs are the enemy. But the truth is carbs can be awesome for you — but you just have to know which ones to eat. Complex carbohydrates — the ones that have not been processed — are rich in fiber and nutrients that will give you long lasting energy over the course of the day. Stuff like legumes, whole grains, oatmeal, beans, brown rice and fruits. I like to load up on these types of food particularly at the beginning of the day so that I have heaps of energy to last me the day.

PROTEIN. Oh yeah, the good stuff. The daily recommended amount you should be ingesting is about 1 to 1.5 grams of protein per pound of your body weight. This recommended daily allotment is every day, as well, not just the days you work out. Great sources of protein include, chicken, fish, egg whites, and of course a good whey protein.

FAT. Yes, not all fat is evil! There are some essential fats that should make up about 25% of your total daily caloric intake. Some foods that are excellent sources of essential fats include, fish, fish oil supplements (omega 3′s), nuts and avocados.

How to Gain Weight Fast Tip: Eat immediately following your workouts. At this point your muscles are screaming for nutrients and minerals. Give them a good stuff — a solid combination of protein and complex carbs. You can do this with a solid meal like chicken and brown rice, or for even faster absorption, a good protein shake with dextrose.

4// REST.

I’ve seen this over and over– someone starts a muscle building program, and are so overcome with energy and enthusiasm they work out every day, punishing their muscles. After two weeks, they are tired, over-worked and have little to no results to show.

What happened here?

They didn’t allow their muscles the time to rest and recover. When we are lifting weights we are actually destroying our muscles. We are ripping and breaking them apart. During the rest between workouts your muscles are scrambling to rebuild and come back stronger. When you don’t give them sufficient time to recover they stay in a permanent state of disrepair, never having a chance to come back stronger.

There are some easy ways to facilitate this recovery so that you don’t need to take days off at a time to recover.

• Don’t lift more then 2-3 days in a row. Two is best case scenario.
• Light to medium cardio on your off days is okay. Some light cardio will actually help your legs recover in particular by getting more blood to them.
• Don’t lift for more than an hour at a time.
• Get lots of sleep. 8 hours might seem like a lot in today’s age, but it can be achieved with some planning.
• Take a 3-4 day break every few months. When you come back you will bounce back quickly.

5// MONITOR YOUR PROGRESS.

This is something too many people simply don’t do. I recommend to every one of my clients to use a logbook to monitor their lifting and diet. Doing so will help you in several important areas:

It will help you keep track of your progressive overloading. You need to know what you have lifted prior so as to best it. Trying to keep track of all those reps and weights in your head can be daunting.

Help keep you motivated. I still get that swelling feeling of pride when I see how far I have come. It’s a nice little reward to see your progress on paper.

Take pictures to evaluate your progress. It’s hard to be objective about how we look from. We see ourselves so much in the mirror that it is difficult to gauge whether we are making gains. Take a picture a week and build a timeline of your progress.

Measurements. Buy yourself a tailor’s tape measure (they are cheap) and measure your chest, hips, arms, even thighs and note them on a weekly basis.

HOW TO GAIN WEIGHT — CONCLUSION

Phew. Okay, that’s about it for now. Hopefully I was able to give you some insight into how to gain weight. If you have more questions, they might be answered in my muscle building FAQ. If you want a list of my recommended muscle building programs, check out this page.

For more information on how to gain weight and how to get a six pack, sign up for Six Pack Secrets. It’s a FREE 5-day e-course and newsletter that is jam packed with weight loss tips, muscle building advice, and my random rants!

“What are your favorite weight loss tips?”

Well, lemme tell ya! I get asked this often enough that I can usually run these off without much thought. But I wanted to write them out so that I could explain them with a little more detail, and also give you the reader a place where you could bookmark these weight loss tips for easy reference.

Let me preface my weight loss tips with a quick note, however.

Knowledge is power, baby.

Especially when it comes to weight loss tips. The more you know about what you are putting into your body the easier it is to make the right decisions when it comes to your diet and exercise. Having the right information is why you are here, and not having the right information is why you struggled with weight loss in the past.

My 12 Favorite Weight Loss Tips

12. Create Realistic Weight Loss Goals. This is probably the most important of all the weight loss tips I can give you. Most people will set unrealistic, or irrational weight loss goals. “I want to lose 25 pounds in two weeks.”

This isn’t a goal, this is wishful thinking. Losing 1-2 pounds of fat (note that I said fat here, not simply weight) is a realistic goal that can be maintained over the medium to long term. How often have you or someone you knew started a weight loss plan and then bailed on it only a couple weeks in?

More often it’s not because the diet or exercise was too difficult — but because the weight loss goals they set for themselves were too unrealistic.

11. All Weight is Not Equal. Without having met you I don’t know what your specific weight loss goal is. It could be to tone up, or to lose 100+ pounds. Regardless of what it is though, you should make your goal a percentage of fat loss, and not weight loss.

Measuring weight loss is difficult– particularly when you are you have no idea if you are losing water weight, gaining muscle, or burning fat. A scale won’t tell you these things. Instead, once a weight get your overall body fat percentage measured.

10. Cut Out Alcohol. Or at least if you are going to consume some alcohol, stay away from things such as paralyzers (382 calories — yikes) or Jagermeister (110 calories per ounce). Vodka with soda water (or even just regular water) is a healthier option at 65 calories per drink.

9. Exercise First Thing in the Morning. Doing so means you are burning stored fat as opposed to calories that you are consuming over the course of the day. Not only that, but exercising first thing in the morning means you have your workout done and done. No having to think (or dread) it for the rest of the day.

8. Don’t Beat Yourself Up When You Fail Miserably. You know there are going to be those nights where everyone is going out for so-and-so’s birthday. You’re gonna end up going to a nice restaurant and be unable to fight the temptation to eat a big, glorious steak covered in peppercorn sauce (mmm).

Enjoy it.

Losing weight is supposed to be a fun journey, it shouldn’t make you feel like garbage if you go out once in a while and enjoy yourself. The only thing that matters is that you get back on track the next day. Accept it as a minor hiccup, not a train-wreck.

7. Avoid the Hype of Magic Weight Loss Pills. Seeing these things being sold in vitamin stores and even some grocery stores is dispiriting to me. The reality is that one their one, these pills are useless. And if you listen to their ridiculous claims, you’ll notice there is always the little footnote of, “When combined with proper diet and exercise.”

Well, gee, no kidding! How else where you going to lose the weight? Save your money and focus on sticking to having a good diet and regular exercise.

6. Bump Up Your Fiber Intake. There are two different types of fiber — soluble and insoluble. Soluble fibers are these nifty little guys that latches on to fatty acids. By latching on to them they hang around longer in your stomach to be broken down over a longer period of time which helps regulate blood sugar and lower your cholesterol. Insoluble fiber on the other hand is more common. It kicks toxins out through your colon and helps move food through you digestive system.

So which one is more effective for weight loss? They both are!

You can find both types of fiber in foods such as bran cereals, legumes, peas, celery, tomatoes, and a whole lot more.

5. Love the Water. Water is awesome for so many reasons, I can’t possibly list them all here. It’s the first thing I drink in the morning, the last thing I drink at night. I drink it before I eat, while I eat, and after I eat. I drink it at the gym, I drink it at the computer, I drink it when I walk to work.

The alternatives to water that are most commonly consumed — sodas, energy drinks and juices — are not only packed with man-made sweeteners, are not only packed with tons of calories, but they are also expensive as heck. Water is a natural appetite suppressant, helps breaks down food in your stomach, and also raises your metabolism. Which means that the mere act of consuming it is burning calories.

Without having to ingest any. Winning!

4. Cook Your Meals in Advance. Falling for convenience food is easy. It’s cheap, readily available, and comes pipin’-hot in less than a couple minutes. You know it’s not good for you, that the food is insufficient in minerals and vitamins, but that convenience is hard to beat. And nobody wants to spend half the day making food with all the stuff they got going on.

So what’s the solution? Cook in advance. My routine is every Sunday I bake/cook/prepare as many meals as I can for the week. This includes making tuna salad sandwiches, cooking chicken breasts, making salads and stacking them in little tupper-ware containers, etc.

In the course of about an hour I make a huge proportion of my weekly meals, freeing up my days.

3. Pace Yourself. Prepare yourself for the long haul. It’s easy to be overcome with motivation and energy the first few days and weeks of a weight loss plan. It�s maintaining that motivation over time that is the challenging part. Be aware that your motivation will never be static — it’s an ebb-and-flow. The key is Is not getting too excited when you’re up, and not giving up when you are feeling down.

2. Learn to Start Reading Nutrition Labels. I tend to get a sour look when I mention this. But diet control is absolutely essential if you are serious about losing weight. You need to start paying attention to what you are putting into your mouth. And the funny thing is that like everything else, this habit will become second-nature soon enough.

Foods come with those simple nutritional content stickers on the sides now, so in a second or two you know whether the food has too much sodium, trans-fats, or not enough vitamins.

1. Ditch White Bread. Remember how we were talking about fiber a little earlier. You might be thinking, hey, white bread has fiber, right? Nope! White bread is refined, and during this process tons of minerals and vitamins are removed for preservatives to extend shelf life. And during this processing, our ole buddy fiber is taken out as well.

If you love bread like I do, stick the soft goodiness that is whole grain bread, which has lotsa fiber.

I hope you enjoyed my little Weight Loss Tips Guide. I have a ton more useful information in my 3x per week newsletter (plus you also get a free copy of Six Pack Secrets). Oh yeah, and it’s all free. Whammy! Sign up below and get even more weight loss tips and motivation direct to your inbox.

Most of the time they don’t particularly like the answer, as infomercials and the weight loss industry in general have misled them into believing that with the right device or exercise they can target their belly fat for extermination.

The reality is this — Spot reduction does not work. It’s not possible to choose one area of the body to lose fat from.

But the good news is this, with some basic alterations to your lifestyle and diet it is actually quite easy to figure out how to lose belly fat as well as love handles, fat under your arms, and more.

In this How to Lose Belly Fat Guide I am going to show you some common misconceptions about getting that flat stomach, and will tell you about some easy ways to change your life so that you can start melting fat like crazy.

How to Lose Belly Fat Myths

1: You can crunch your way to lose belly fat. Doing ab exercises are actually an incredibly inefficient way to lose belly fat. Doing crunches will help sculpt the ab muscles you have, but if they are covered with a layer of fat still what’s the point? It’s like covering a Ferrari with a bunch of mattresses.

2: Diet pills will target that problem area. The weight loss industry will have you believe that you can take some magic pills a couple times a day (without having to work out or watch what you put in your mouth) and whammy — no more belly fat. It’s all marketing designed for you to buy more of their crap. Nothing on earth is as powerful as the 1-2 punch of good diet and regular exercise.

3: Fat is harmless. Wrong again, bucko. There are two types of fat in our bodies — subcutaneous fat, which is the one you pinch when you are looking in the mirror, and then there is visceral fat, which surrounds your organs. Excess visceral fat is strongly connected to high blood pressure, diabetes, cancer and a whole bunch more.

Below are some easy ways that you can begin getting rid of that belly fat. For a more in-depth explanation of these concepts and a whole lot more, sign up for Six Pack Secrets. It’s a FREE 5-day e-Course that I send directly to your inbox. It’s full of easy-to-follow information and the newsletter that comes with it is full of tips and information to help keep you motivated. And yes, it’s free.

Moving on…

How to Lose Belly Fat Tactics — 5 Tips

1: Blast Belly Fat with HIIT. A combination of aerobic and anaerobic cardio is the most effective form of exercise you can employ to rapidly burn a ton of fat. Merely doing long stretches of boring cardio isn’t as effective as something called HITT (high intensity interval training). Don’t be intimidated by the name, you can burn twice as much chub in half the time. Not too mention you continue to burn calories long after you walk away from the gym.

2: Sleep Lots and De-stress. The hormone cortisol is produced when we are stressed, and we are usually stressed when we are not adequately rested. Cortisol is a pain-in-the-ass hormone that retains fat — particularly in your belly area. Obviously it is going to be harder done than said to simply de-stress your life, but look at areas that you can take a moment and chill. Meditation or prayer might be something worth looking into, but if you are looking for an almost immediate way to both knock out stress and torch fat than there is no match for exercise.

3: Combat those sugar cravings by substituting sweets for fruits. The sugars in fruit are digested over a longer period of time, giving you energy over an extended period of time, particularly in comparison to the simple, refined sugars that are found in most candies and sweets which give you that quick rush (and quick crash).

4: Perform an Honest Assessment of Your Diet. Where are you doing well? Where are you slipping? Often the battle with our diets starts with the excuses we are giving ourselves — “I don’t have enough time to make something healthy. An easy way around that is to cook all your major meals on a Sunday afternoon. I do this when I know I have a big week ahead; I’ll cook 7 chicken breasts, a pot of brown rice, and make tuna and peanut butter sandwiches for my lunches. Total time? About 40 minutes. And I pretty much have my dinners and lunches for the week.

5: Start at a Pace You Can Maintain. Learning how to lose belly fat is a lifestyle change first and foremost. Rome wasn’t built in one day, and likewise it is smart to not shock yourself with too much change by adopting a strict diet and hefty workout regimen overnight if you’re previous lifestyle didn’t accommodate either. Make incremental changes and before you know it those new good habits while overtake your old ones.

Want even more tips on how to lose belly fat? Sign up for Six Pack Secrets below and I will send you my FREE 5-day e-Course on how to lose belly fat and get that sexy six-pack you have always wanted.

“Are all diet plans scams?”

This is a very common question I get at the gym I work at. Almost every day somebody comes in with another horror story of a diet plan that made huge promises but delivered meager results.

The weight loss and diet industry has rightfully earned itself as an object of skepticism. There have been countless over-hyped diet plans to come down the pipe. Which is unfortunate, because it makes it harder to find the ones that do deliver results.

With the avalanche of conflicting advice and diet plans out there it can be easy to feel like you are totally overwhelmed. But the good news is this….

There are diet plans out there that work really well.

The key is sifting them from the garbage and hype that has infiltrated our televisions, magazines and computers. In this Diet Plans Guide I am going to show you what to look for in diet plans that work, show you the characteristics of diet plans that are scams or choke full of hype, and also outline diet plans that I know have worked for clients in the past.

DIET PLANS — WHAT TO LOOK FOR

Promotion of Healthy Eating. Well, duh, right?

Having a good diet is surprisingly easy — all you really need to do is eliminate a lot of the processed foods in your diet, replace it with leafy greens, complex carbs and protein-rich foods and presto.

Regular Exercise. True, you can get some serious fat loss under your belt just by eating better. But if you are impatient to get that blubber off you (and I know you are!) than adding exercise gives your fat absolutely no chance whatsoever.

There are so many other reasons to adopt regular exercise in your life, but I won�t go into that here. Diet plans that include regular exercise that include interval training and strength training get a huge thumbs-up in my books.

Continued Support. Wanna spot a scammy diet plan right off the bat? See if they offer support in the form of a community or even email. Scammy marketers know their products suck. Once they get your money they want nothing to do with you. Legit diet plans know that weight loss and your success is paramount to their success — they are in it for the long haul so to speak — and will do whatever it takes to help you achieve your weight loss goals.

DIET PLANS — WHAT TO RUN AWAY FROM

Promises to Lose More than 5 Pounds Per Week. Sorry to have to burst your bubble here, but for the most part weight loss should occur at about 1-2 pounds per week. (I am talking about pounds of fat, not overall weight. Big difference.)

A lot of diet plans will advertise that they can have you lose up to 10 pounds per week. But what they probably really are saying is that you will lose some fat, and lose some water weight as well.

** At the end of the day you should focus on lowering your overall body fat percentage. Fat loss shouldn’t be measured by weight. **

The HCG Diet. Tell me how fun this diet sounds:

Eat 500 calories per day. Then get something called HCG injected into you every week.

Needles? No thanks. Oh, and did I mention that HCG is a hormone that is found in the urine of pregnant women?

True story.

This diet materialized about 50 years ago by a British physician. It faded into obscurity after 1976 when the FDA came down hard on the HCG diet. Wasn’t until 2007 that a douche-bag named Kevin Trudeau started promoting it through a series of infomercials and a book. The FTC came along and knocked his ass out too — ordering him to pay $37 million for misrepresenting claims of his book on his infomercials, where he said the diet was safe, could be done at home, and was easy to do.

If anybody recommends this diet plan to you; run. Fast.

Fat Loss Pills. Acai Berry, Hoddia, Ephedrine, and other exotic pills you’ve probably never heard of.

Undoubtedly you have heard of acai berries by now. My email inbox gets about a dozen spam emails marketing this stuff as if it’s the best thing since sliced bread. Berries are an awesome source of vitamins and minerals, but they are marketed as a cure-all for weight loss which is very misleading.

Hoodia on the other hand is relatively new to the market place. Some unpublished research (hi, I’m a red flag!) showed that this extract could help stave off hunger, maybe. Yikes.

Lastly I want to talk about ephedra/ephedrine. I have seen a lot of people use this stuff in my years at the gym. It can be effective in suppressing your appetite, but also causes high blood pressure, insomnia and serious heart problems. Since 2004 it has not been allowed to be sold within dietary supplements.

Keep in mind also that these weight loss pills are not regulated in the same manner as prescription pills because they are considered as food products. Which means no trials, and not nearly as much scientific evaluation is made before these products come to market.

Toning Shoes. The commercials and print advertising always feature a slim, fit girl with a tight butt. The promises are there as well — burn a ton of extra calories and burn it off your butt just by walking! Research showed otherwise however. The shoes are only effective when walking uphill, and the promises of being able to spot reduce fat off the bum-bum is a moot point — it’s impossible to do spot reduction. Sigh.

The reality is this: you don’t need all this gimmicky, over-hyped crap to live a healthy life and lose all the fat you want! The science of fat loss is surprisingly basic and has not changed for years. A sensible combination of a good diet and regular exercise is all you need. It’s that simple.

Where people get overwhelmed is in what kind of exercise should they be doing– What types of foods should they be eating (and when), etc.

For this purpose there are several guides out there that can help clarify your exercise and diet so that you can get on with torching that fat.

RECOMMENDED DIET PLANS

There may be lots of other diet plans out there that are great, but I just haven’t seen em yet. These 3 are ones that I have actually had a chance to personally go through. Here they are in no particular order:

Truth About Six Pack Abs. One of my favorite diet plans of all time. Mike Geary’s Truth About Six Pack Abs has been around for a long time, and he has a sea of users from all over the world. He dispels some huge myths about getting a six pack that you can find by simply clicking on this link:

>> Click Here to Learn More About Truth About Six Pack Abs.

Muscle Maximizer. For those of you looking to build some lean muscle, Kyle Leon’s Muscle Maximizer is a fantastic place to get a diet plan. Plug in some info about yourself, and out pops out a comprehensive and unique diet plan that is specialized just for you. I have seen trainers and nutritionists charge hundreds of dollars for the diet plans this thing produces.

>> Click here to check out a free video where Kyle talks about Muscle Maximizer.

Fat Burning Furnace. Created by a guy named Rob Poulos, Fat Burning Furnace is designed to elevate your resting metabolic rate, which means that you are burning fat even while you are resting (and who doesn’t like that?) through a specialized diet and fitness plan.

>> Click here to learn even more about this remarkable diet plan.

CONCLUSION

So that’s it for this Diet Plans Guide. Hopefully you learned a little something here today. If the above diet plans are not up your alley, feel free to sign up for Six Pack Secrets. It’s my FREE 5-day e-Course where I show you how to turn your body into a fat burning machine. No hype, no B.S., just straight knowledge.

We are bombarded with images of it in almost every movie, every magazine and every TV show we see. People put them on their Facebook profile, and spend thousands of dollars on crazy fitness programs in the hopes that one day they will have em too.

Maybe in the past it has seemed impossible for you to achieve them. Maybe you have struggled with diet plans, fitness plans, and six pack plans for too long and you are ready to finally put those struggles into the rear-view once and for all.

In this How to Get a Six Pack guide I am going to show you the basics behind getting a six pack. I will also give you my own personal ab exercises routine that I still use to this day and also recommend to my clients.

THE REALITY ABOUT HOW TO GET A SIX PACK.

First thing you need to understand, and this is absolutely imperative if you are serious about learning how to get a six pack, is that before you even think about diet, working out, or doing crunches, you need to know this one, indisputable fact.

To get a six pack of your own means you have to decrease your overall body fat percentage to a specific level.

Which means no spot reduction, no doing three million crunches, and no crazy diet pills. Realizing how to get a six pack lies solely in losing fat.

Got it? Good.

So what are the fastest ways to decrease your body fat levels?

Glad you asked. (I go into all of this stuff in detail with Six Pack Secrets. It’s a free e-course that I send straight to your inbox. Additionally you get an awesome newsletter that comes packed with tips and heaps of motivation to keep you on track. Sign up form is on the right, or if you’re feelin’ lazy click on this link.)

There are a limited number of ways to truly torch fat. Despite what all those ridiculous infomercials will tell you, there is no just-found, never-seen-before way to lose weight in a hurry. It’s been the same since day one, just packaged differently.

You need to have a good diet, rest adequately, and workout like a demon.

That’s it.

Seriously. No need for weight loss jewelery, insane diet pills, cleanses, ridiculous diets or “slimming” suits.

Now, if it were that simple, everyone would probably have a six pack by now, right?

It’s learning how to use those three things to the best of their ability that many people get confused about. They don’t know how much to eat, when to eat, or how long to workout, or what exercises to do.

HOW TO GET A SIX PACK PART 1 :: YUM-YUM’S

The main principles of having a good diet include:

• Drinking tons of water.
• Avoiding processed foods.
• Eating more frequent meals (5-6) per day.
• Eliminating refined sugars from your diet.

And that’s pretty much it!

Having a new diet is always a struggle. Eating well can be a challenge especially since we are bombarded with hundreds of messages per day via TV, magazines, etc to rush down to our neighborhood to plow our mouths with triple-stacked cheeseburgers.

Hey, I understand how hard it can be too fight that temptation! But once you make having a good diet a priority as well as a habit, it becomes dramatically easier. (To learn more details about how to eat for a six-pack sign up for Six Pack Secrets. Sign up for free here.)

HOW TO GET A SIX PACK PART 2 :: EXERCISE

In my experience when you combine the following two forms of exercise you turn yourself into a virtual fat-burning machine.

WEIGHTS

Lifting weights is an awesome way to burn a ton of fat. Not only does the act itself result in calories being shed off of your body (and mid-section!) but simply having more muscle in your body keeps your metabolism at a high rate. For each additional pound of muscle you have you are burning an additional 10-30 calories per day. Free calorie burning!

Booya.

As if that wasn’t enough, strength training also helps you by:

• Preventing the loss of lean body mass from dieting or getting older.
• Gives you better posture and body composition.
• Reduces the likelihood of injury by strengthening joints, ligaments and bones.

Simply doing a typical 30 minute circuit 3x per week can be enough to get you these benefits.

INTERVAL TRAINING

This is my favorite form of exercise. I get the most net benefit for the amount of time spent, and it’s the one I employ the most after binge eating over the holidays.

If you are like me, sitting on a bike or treadmill for 40-50 minutes sound like a lame way to spend your time. Not only does your butt tend to fall asleep, but low intensity, medium paced cardio is significantly less effective at burning fat. Bump up the intensity every few minutes and get your heart rate up and you will kick your metabolism into high gear.

I can literally see the effects of doing this form of exercise after a week or two. There are a ton of other benefits to this form of cardio, all of which I outline in Six Pack Secrets as well.

AB EXERCISES

Of course you knew this was probably coming. To get those beautiful, scultped abs we are also going to have to work ‘em.

You don’t need to do a million crunches per day to get a sculpted mid-section. In fact, you can get all the abs work you need to get done in about 5-8 minutes, done every second day.

Here is my favorite ab circuit that I do that Is not only short on time, but hits every part of your abs and hits them hard. Depending on your level of physical ability right now, perform between 10-30 of each exercise, with no rest between exercises. Take 1-2 minutes between circuits.

Crunches => Bicycle Crunches => Reverse Crunch => Plank

CRUNCHES

The classic. Hands behind your ears, raise your upper body towards your knees. Imagine a cable bringing your sternum straight to the ceiling. Hold at the top for a moment. Repeat.

I prefer to use a swiss ball as it supports the back better.

BICYCLE CRUNCHES

Still on your back, hands still behind your ears, extend your legs so that they are not touching the ground. Bring your right knee to your chest. Rotate and elevate your torso so that your left elbow touches your knee.

Don’t swing your elbow or pull on your head — your movements should be slow and controlled.

REVERSE CRUNCH

Probably my favorite ab exercise. It targets the lower abs like nothing else. From your back, place your hands at your side or under your buttocks. Lifts your legs to ninety degrees and bring them back to your chest without bending them from ninety degrees.

Push them back so that your feet nearly touch the ground (you will feel a good stretch in your abs at this point), then slowly bring back to your chest.

PLANK

A highly effective exercise for your core strength. Lying on your stomach, lift your body so that the only parts of your body that are touching the ground are your toes and forearms.

Keep your elbows at shoulder width. And hold for 30 seconds.

HOW TO GET A SIX PACK PART 3:: REST.

Seems like like it shouldn’t really make a difference, but when you lack sleep the stress hormone cortisol increases. Cortisol is a strong retainer of fat in the belly area. Get your 7-8 hours of rest and you will glide through your days with less stress and without that annoying fat retaining hormone wreaking havoc on your belly area.

Not only does sufficient rest decrease your stress levels, it will also significantly improve your workouts, and also help you keep focused throughout the day. Not bad for just laying on your back with your eyes closed!

CONCLUSION

There we go, your brief intro on How to Get a Six Pack. If you wanna take the next step, I have a ton more info on the points I covered above and much more in Six Pack Secrets. Like I said, it’s free, and you can unsubscribe anytime ya want (but really, why would you want to?).

How to lose weight fast?

That is a question I get on a daily basis from both the readers of this website as well as from the clients that I work with. In today’s day and age people want results and they want them quickly.

We are so conditioned to get what we want right when we want it; what with instant messaging, instant downloads, etc.

In this How to Lose Weight Fast article I am going to break down some common ways for you to learn how to lose weight fast. I am going to throw some quick and easy tips at ya, and gonna answer some very commonly asked questions I get regarding fat loss in general.

Also, if you haven’t signed up for my FREE how to lose weight fast guide (Six Pack Secrets), please do so by clicking on this link (link will open in a new window). I will show you six powerful ways how to lose weight fast starting today, and like I said, it is also totally free. With the guide you also get a free subscription to my weight loss newsletter, where I will give you tons of free advice and tips on how to lose weight fast once and for all.

Now where were we….

A word of caution before we get started: Learning how to lose weight fast is not for everyone.

The reality is this: It is going to take work. Dedication. And a commitment to seeing beyond setbacks and failures. If you are looking for some quick, silver bullet solution to your weight loss than you came to the wrong place.

You may as well continue buying those goofy weight loss necklaces and slim suits that I have been seeing on late night infomercials. And when you are done wasting your money and time on mediocre to no results, come get in touch with me and I will show you precisely how to lose weight fast so that you not only lose all that unwanted fat, but you also keep it off for good.

Still here?

Awesome. Let’s get started!

HOW TO LOSE WEIGHT FAST TIPS

Wanna know what the most powerful thing you can do for your weight loss right now is? It’s the first thing you should do, long before buying a gym membership or a diet plan. First thing is first, you need to learn how to–

Be Straight with Yourself. To take an honest, no-holds barred look at the way you are living your life. What you are eating, how much you are eating, what type of exercise you are getting, and how much. Also, you need to learn how to properly set your weight loss goals. (This is the first part of Six Pack Secrets. Haven’t signed up yet? Do it. I’ll wait right here. Click Here.)

Okay, back to what I was saying…

It’s critical for you to assess where you are at right now.

This is the first thing I ask my clients before I even ask them what their weight loss goals are. Over the next few days, write down exactly what you are eating. Keep a log of when you eat, what type of exercise (if any) you are getting, and even your stress and rest levels. Note what time of day you were feeling most lethargic and/or stressed.

Having this Point A is critical to understanding what kind of changes you need to make to your life. Often having our past behavior written out in front of us makes it seem more real to us, and it also gives you the opportunity to take a more objective perspective of what your diet and fitness routine looks like.

Don’t Be Afraid to Plan. Many people fall back into their old habits because it is convenient and comfortable.

Look, eating properly is not going to a cinch. But it can be easy to manage your food prep time (and even save you a butt-ton of money) if you plan ahead. This could mean cooking all of your meals for the week on a Sunday afternoon. Generally doesn’t take longer than 90 minutes, and then you don’t have to worry about bupkis for the rest of the week.

Log and Monitor Your Diet and Exercise. This is my favorite tip, and is something that many trainers don’t talk about. (Yes, even some of the trainers at my home gym. Sigh.) Not only does it take only a couple minutes per day to update, but it is a powerful motivational tool to be wielded on those days when you feel your motivation sagging.

More importantly, you can see precisely where your efforts are paying dividends and where you might need to re-evaluate your diet and workout regimen.

Don’t Wait for The Perfect Day to Start. This is another common problem, and one that isn’t limited to weight loss and fitness goals. Don’t wait for that perfect pair of running shoes. Or for the gym to be open tomorrow. Or to have an iPod. Do what you can with what you have right now.

Ever heard of the concept of “imperfect action”? It’s the premise that you should take action regardless of whether you deem yourself “ready” or not. All too often I see people talk themselves out of living a healthy lifestyle because they need to wait for that perfect day to start. (Ahem–New Years.) Only problem is, for most that perfect day is always just over the horizon, somewhere out there but it never actually comes around.

HOW TO LOSE WEIGHT FAST — FAQ

1. How Quickly Can I Expect to Lose Weight? As with everything in life worth achieving, it all depends on how much effort you put in. With a decent combination of proper diet and regular exercise you should be able to easily see 1-3 pounds of fat drop off of your midsection. Of course, if you start skipping workouts or doubling up on your cheat days, then obviously your results won’t reflect it.

2. How Do I Stay Motivated When I “Just Don’t Feel Like It?” There are a few ways. You can do the motivational playlist, post a picture of the fat you on the fridge, etc. But my favorite one is this– Start small. Starting is ALWAYS the hardest part. Once you get those running shoes on and get out the door I find that things take care of themselves from there. Don’t even think about it, just get dressed and walk out the door before you have a chance to talk yourself out of it. (P.S. I talk about motivation TONS in my weight loss newsletter. It’s an easy and free reminder every day or two to stay on track.)

3. Do Fad Diets Work? No. A big fat no. Sure you might drop a bunch of weight in the first few weeks. But most of the time it is either water loss (which doesn’t equate to fat loss, which is what you actually want) or temporary. Starving yourself actually has the adverse effect of slowing your metabolism. Your body, feeling threatened, goes into survival mode and works against you to keep energy (and rightly so). Fad diets are just that — a fad. What you want is a lifestyle change.

4. Do I have to Work Out for 5 hours a day at the gym? Of course not. Look, I used to train between 5-6 hours a day when I swam competitively — but I was also eating about 6,000 calories of food per day. You can easily stick to doing 40-45 minutes at the gym 3x a week as long as you eat respectably and still see significant weight loss.

5. How Much Do Genetics Affect My Weight Loss? Genetics obviously play a part. Not all of us are going to look like super-models, but that shouldn’t hold you back from living a healthy lifestyle. We are given one life and one opportunity. There is no reason to live at any less then your best because you think even the best you won’t live up to what society thinks you should be. Forget about the crap you see in magazines and on TV. Focus on you and you alone.

6. Why Don’t I Just Take Some Diet Pills Instead of Working Out? Like I mentioned above, being healthy is a lifestyle thing. Popping a few pills is no substitute for regular exercise and giving yourself the proper fuel to not only keep your body in great shape but also giving you more and better energy than all the ephedrine and caffeine in the world. Make no mistake, the multi-billion dollar weight loss industry will always tell you what you want to hear. “Take these pills and lose twenty pounds with no exercise,” blah blah blah. It’s a bunch of baloney designed to sell you MORE crap.

7. How Long Will it Take to Adjust to My New Eating Habits? Breaking old habits can be super difficult. I know. The fact is that we are conditioned to always fall back to what is familiar and comfortable, even if what is comfortable and familiar to us is negative or counter-intuitive to our health. While this is not a hard-and-fast rule, in my experience with people I train it takes around 14-21 days to adjust to new, better habits. Once that happens, you won’t believe how you were stuck in the bad ones for so long.

8. I’m Fine with Being Overweight. Is it really that dangerous? It can be, yes! There is a huge number of diseases that are directly linked to obesity, among them — heart disease (number one killer of adults in North America), high blood pressure, gout, diabetes (which has literally exploded over the past two decades — particularly among children) and even cancer. So yes, it’s not cool.

9. Is All Fat Bad for You? Nope. There is a certain amount of fat that you should be ingesting over the course of the day as part of a healthy diet. The “good” fats are unsaturated, and can be found in nuts, whole grains, and vegetable sources such as olive oil.

Ready to get started on your how to lose weight fast journey? Sign up for Six Pack Secrets and let me help you to get started on your weight loss goals.

In fact, if you ask most men at the gym I work at– they want a slim, lean, yet muscular look.

Lean muscles are a popular look among Hollywood actors and among those looking for an alternative to the big bulky look common in bodybuilding magazines.

Today I am going to tell you a little bit about how to get that slim, muscular physique, what I do when I want to get lean muscles, and also talk to you a little bit about a program that is proven to take you from where you are right now to that lean muscles look you truly want.

Visual Impact Muscle Building is a lean muscle building program that is tailored exclusively for this type of look. Click Here to Visit the Official Site for Visual Impact Muscle Building. (Note: Rusty Moore, the creator of Visual Impact Muscle Building also has a dedicated version for women.)

There are two types of training when you are doing resistance training:

Sarcoplasmic Hypertrophy: Muscle cell growth that is caused by a sudden and temporary increase in fluid within muscle cells. (The fluid is known as sarcoplasm which is similar the cytoplasm of other cells.).

This type of growth commonly results in the look that you see in this gentlemen posted to the right:

Myofbrillar Hypertrohpy: This is actual muscle cell growth. Although this type of muscle growth is less obvious, the muscle fiber itself is actually growing, resulting in stronger muscle. Although stronger, the muscles are less obvious, and tend to be smaller.

Okay, take a deep breath. I just threw a lot of science at you, but I want to make sure I don’t lose you. Alright, moving on!

So what approach is the best for building lean muscles?

Getting lean muscles lies in striking a balance between these two types of muscle growth.

That means to get those lean muscles that you really want you need to strike a combination between the two muscle growth types by varying your reps:

To achieve Sarcoplasmic Hypertrophy you want to aim for somewhere between 8 and 12 repetitions, generally to fail.

Myofbrillar hypertrophy on the other hand requires that you work out at maximum intensity for 2 to 6 repetitions.

In the past I have always alternated between both forms of training. This is because at my size (I am 6’5, 260 pounds) I gain weight quickly when I train myo for an extended period of time. I have a wide frame so I can pack on size very quickly, which doesn’t lend itself to lean muscles.

While that sounds like a silly problem to have, the weight that I gain is usually puffy. Once I get to this stage I will do six weeks at 4 sets x 12 reps to get my max strength back up, and more importantly, to tighten up those muscles and regain those lean muscles.

While I don’t recommend doing my program (I have no idea what body type, etc you are), I would absolutely recommend you check out Rusty’s Visual Impact Muscle Building Program.

If it’s lean muscles you are looking for (and who the hell wouldn’t want to look like that guy! On a side note, I partied with this guy years ago at Stone Temple Cabaret in Vancouver when he was on Two Guys, a Girl, and a Pizza Place. Yes, I did just name drop ) than Rusty’s straight-forward strength resistance plan and diet outline can help you achieve it.

Click Here to Check out Visual Impact Muscle Building for yourself and finally get those lean muscles you have always wanted.

Looking for the Official Page for the 1000 Calorie Challenge? Click Here.

As a personal trainer in Vancouver, British Columbia, I am always on the look-out for the next “big thing” when it comes to diet and weight loss programs. On a day-to-day basis I see and read about the hundreds of programs out there that promise big things but rarely deliver. With this blog I want to showcase the ones that actually deliver on their hype, and also shine a light on the ones that do not (and there are a heap of them).

Today I sat down with Joel Marion and Arnel Ricafranca’s 1000 Calorie Challenge to give you guys and girls an idea of what this program is about, how it works, who created it, and most importantly, if it lives up to its claims.

WHAT IS THE 1000 CALORIE CHALLENGE?

The 1000 Calorie Challenge is a powerful weight loss program designed to help you burn up to triple the number of calories you normally would at the gym using a specific fitness and diet program.

WHO CREATED THE 1000 CALORIE CHALLENGE?

The two guys behind the 1000 Calorie Challenge are Joel Marion and Arnel Ricafranca.

Joel Marion (who also created 24/7 Fat Loss and Xtreme Fat Loss) has been recognized by Men’s Fitness as one of the top trainers in the United States. He has appeared all over the place as a fitness expert and consultant, from NBC, CBS, to Oxygen, MuscleMag, Men’s Fitness and more. His certification background is as impressive– he graduated with a degree in exercise science and is a certified fitness instructor and sports nutritionist.

Arnel entered the fitness industry through his own fitness transformation, which you can see pictured here. It took him just under 4 months to get the results you see here.

He has an online fitness newsletter that has over 500,000 subscribers, and has been noted by the President’s Council on Physical Fitness and Sports for inspiring Americans to pursue their own fitness goals. Additionally, he has a degree in Exercise Science and has numerous fitness instructor and nutritionist certifications.

HOW DOES THE 1000 CALORIE CHALLENGE WORK?

The 1000 Calorie Challenge is broken down into two major components: The resistance training plan, and the diet guide.

The 1000 Calorie Challenge Fitness Plan

Over the course of four weeks in your workouts you will learn how to strategically manipulate the 4 R’s:

1. Repetitions.
2. Resistance.
3. Rest.
4. Rounds.

The steady increase of the 4 R’s over the course of the 4 weeks will steadily launch you towards those 1,000 calorie days.

Each week your workouts are broken down as such:

• Monday: Baseline workout.
• Wednesday: Reps and Resistance are increased.
• Friday: Rest is lowered, while you do more rounds.

In subsequent weeks the Wednesday and Friday sessions get increasingly challenging. Using this method you should see a steady progression in the number of calories being burned in each workout.

Get Started on Burning 1,000 Calories Per Day Today. Click Here to Get Started Now.

Additionally, as you become used to the workouts, they become even more challenging when you factor in super-sets in week 2 (alternating between two different exercises), tri-sets in week 3 (yes, you guessed it — alternating between 3 different exercises) Giant Sets in week (alternating between 4 different exercises), until finally you reach the Insane Circuits (alternating between 10 exercises).

This method of progressive metabolically taxing training is significantly more effective at burning fat than traditional exercising. So powerful, in fact, that you are still burning calories long after you have left the gym (up to 48 hours, in fact).

The 1000 Calorie Challenge Diet Plan

Three days per week you are going to consume around 1000 calories per day. This creates a caloric deficit, combined with the after-burn of those metabolic workouts will see your body literally melting fat off you in the mirror.

In other words, your body fat has no chance.

WHAT DO YOU GET WITH THE 1000 CALORIE CHALLENGE:

• Phase 1 Training Manual. This manual will show you how to go from burning 300 calories per workout to a full-blown 1000 calories in under a month.

• Pre-Test Challenge. Determine exactly what your starting point is, so that you can get an exact idea of how long it will take you to get to that 1000 burned calories per workout.

• The Diet Manual. Shows you everything you need to know about how to eat, when to eat, with complete FAQ’s, and more.

• Workout Log Sheets. This is a must for anyone serious about their fitness and weight loss goals! Whenever I work with a client I expect them to track and monitor their goals. Simply using this tool dramatically decreases your failure rate.

• Exercise Database. Here all of the exercises are described with detailed descriptions and full color photos so that there is never any confusion about what you are doing.

• Supplementation Guide. There is a strategy to using supplements (which also aren’t necessary to complete this program) but if you decide you want to accelerate your results even more, Joel shares with you the best way to do it.

• Quick-Start Checklist. It’s easy to start when you know you have everything at hand that you will need. This itemized list will insure that you are ready to go on your first day of the program.

• Success Journal. As with tracking and monitoring your workouts, having a success journal can substantially increase your chances of success.

My Overall Recommendation for THE 1000 Calorie Challenge:

I really like this program! It’s not a silly crash diet (those never work, by the way), and the fitness program is challenging yet realistic enough even for those who have never really had a lot of experience working out.

If this program is followed to the tee, I can only imagine the exceptional results that you could achieve. It actually blows my mind a little bit actually haha.

Give the 1000 Calorie Challenge a shot, and let me know how you do with it! I always love to hear people�s success stories.

Click Here to Access Your Own Copy the 1000 Calorie Challenge Today.