Did You Know That Your Body Is Stuck in “Fat Mode” for 20 Hours a Day?

Did You Know That Your Body Is Stuck in “Fat Mode” for 20 Hours a Day?

Learn How New Research Can Unlock Your Hidden Fat-Burning Potential.

 

In America, we’ve achieved something incredible:

Virtual freedom from the dangers of predators. Nature’s most vicious animals are no match for humans.

But one danger still haunts us. Something stuck with us that we can’t fight off.

In fact, it’s killing more Americans than any other cause of death.

 

Obesity-related illness.

 

Here’s a glimpse of what Americans are suffering from:

  • Heart attacks and strokes that immediately end the lives of people we love.
  • Back and joint pain that keeps you stuck on the couch and ruins your mood from the moment you get out of bed.
  • Plus diabetes, liver failure, sore muscles, arthritis, and other ailments that cost thousands of dollars in prescription medication every year.

Even our children are suffering the consequences.

My Daughter Was Thin, But She Was Suffering from My Weight.

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Unique Lean-Body Workouts for Time-Crunched People

Unique Lean-Body Workouts for Time-Crunched People:  Super-Fast “Mini-Workouts” to do at Home or the Office

This might be the “weirdest” workout setup you’ve ever tried in your life!

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best-sellers: 
The Truth About Six Pack Abs 
&
Do This, Burn Fat: 101 Sneaky Weight Loss Tricks

 

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 training and 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.

This actually SAVES you time compared to typical 45-60 minute gym workouts 3 days a week.

Why are “Mini-Workouts” Beneficial?

Aside from saving you time at the gym, the other main benefit is hormones!  …More growth hormone release (aka, the “youth hormone”), and less cortisol production.

The reason for this is that some studies show that growth hormone can be stimulated with as little as a couple 30-second “bursts” of extremely high intensity exercise such as sprinting, and multiple “mini workouts” per day provides more opportunities to trigger growth hormone release rather than just one longer workout per day.  And these shorter workouts will never cause the harmful cortisol release that longer workouts can cause.

How to do “Mini-Workouts”

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 push ups 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 a 2-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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3 Reasons Resolutions Fail & How To Beat The Odds

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Getting ready to set some New Year’s resolutions?

Chances are good you made some last year – and the year before as well.

In fact 45% of American’s make New Year’s resolutions.

But, looking back, how many of the resolutions did you actually keep?

If you’re like most people, not many at all.  The truth of the matter is that many people set resolutions, but few actually follow through on them.

According to the University of Scranton, only 8% of those who make resolutions keep them.

Why is this? And more importantly, what can you do to ensure that 2016 is different? 

Here are the Top 3 Reasons Resolutions Fail and the Fix.

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5 Home Remedies To Relieve Holiday Stress

beat-holiday-stress-fiWith the holidays upon us, your stress level may be at an all time high!

It’s normal to find yourself feeling overwhelmed with so many things on your to-do list.

Holiday baking, shopping, and preparing for the many gatherings you have to attend takes its toll on your health.

How can you combat this stress and be sure you enjoy the holiday season?

A few natural remedies can help soothe your mind and improve your wellbeing. Continue reading

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5 Greens That Are Healthier Than Kale

                    

Organic-greensWhen it comes to greens, can you really go wrong?Eating a diet rich in greens is one of the best things you can do for your health – of course, you already knew that, right?

But what you may not know, is which of those green veggies offer the most powerful punch when it comes to nutrition.

Odds are, the first thing that comes to mind is kale.

And while you’re right in that it’s certainly a “superfood,” it still doesn’t top the list for most nutritious.

You might be surprised to learn that the Centers for Disease Control actually ranked it as the 15th healthiest on a list of 47 “powerhouse fruits and vegetables.” Continue reading

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5 Reasons Why You Haven’t Lost the Weight You Desire – and What to do About It

1 – There’s a deep, dark, undeniable truth about the weight loss industry and the damage it causes to most women.

2 – Yo-Yo dieting and other “quick fix” attempts not only backfire – but make “rebound” weight gain even worse.

3 – The wrong exercise choices can actually make the body want more food and store more fat.

4 – Common eating habits (even supposed “healthy” ones) actually work AGAINST your personal metabolism.

5 – Most people are deeply confused about how to get the excess weight off and keep it off forever.

Now Let’s Clear Up Those 5 Reasons and Reveal the Answers That Kill-Off Body-Fat

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Healthier Chocolate Crunch Bars

 

Healthy-candy-FICandy bars aren’t exactly the first thing that comes to mind when you hear ‘clean eating‘, right?

Well today I’m going to give you a treat of a recipe that will convince even the biggest skeptic that eating a clean diet is NOT about depriving your taste buds!

It’s just in time for Halloween and is infinitely better for you than the ones you’ll find being dropped in those plastic pumpkins.

Now, I do want to say that this recipe is one you’ll want to limit yourself on if you’re working to release weight. These are treats and should be regarded as such.

Still, it’s a better option than the mass marketed, chemical filled candy bars you’ll find at every turn in the coming weeks.

INGREDIENTS

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Why Fat Loss is Tougher For Women: 5 Steps To Losing Weight Like a Man

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It can be so frustrating – your guy decides he wants to lose weight and he seems to shed those pounds with barely any effort.

You, on the other hand, just look at a bowl of ice cream and gain a dress size!  Don’t worry, step 3 will eliminate this phenomenon.

While it certainly doesn’t seem fair, there is a reason behind it.

You aren’t imagining things – men have some distinct physiological advantages.

  • Men have more muscle mass.

More muscle mass means they burn more calories, generally about 30% more than women. Even when they’re resting  they typically burn more calories than us females!

  • Women tend to have more body fat and are also biologically more inclined to store it.

Plus, we have to deal with those monthly hormone peaks and valleys. Those highs and lows tend to not only leave us grumpy and bloated, but craving chocolate and other treats.

Don’t worry, not all is lost, because while there really isn’t a way to beat men at the weight loss game, you can join them! Continue reading

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7 Signs You Need More Sleep And Why It Wrecks Your Waistline

sleepless-night600How many hours of sleep did you get last night, or the night before? In our go, go, go society, many of us end up shortchanged on snooze time.

Of course you already know that sleep is a necessary part of life, but you may not realize how much it actually affects your health, and even your waistline.

In addition to increasing stress levels and making us feel like we’re walking around in a fog, when we don’t get enough shut-eye, it can result in increased weight gain.

While it may seem like the more hours you’re up and around, the less you’d weigh due to the extra calorie burn, the opposite is actually true.

Surprising?

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Do You Really Need “Cardio” Workouts?

Are cardio workouts or weight training more effective for losing fat…

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

In this article, I have an intriguing discussion about cardio workouts, which will hopefully get you thinking differently, and trying new things.

lose body fat with weight trainingYou may know I’ve been called the anti-cardio guy before, but this week I’m back posing the question to you… Do you really need cardio training to get lean and in great shape? By the way, you’ll see in a minute that I’m not really “anti-cardio”, just “anti traditional cardio”.

Most fitness buffs, weekend warriors, or anyone trying to get in shape or lose body fat, consider it a fact that they need “cardio” exercise to accomplish these goals. They would never even question it.

However, I’m not only questioning it, I’m going to refute it! In fact, you may be surprised to know that some of the leanest and meanest people I know (men and women), NEVER do any type of normal or traditional cardio. And I’ve spent over 15 years working out in various gyms, and hanging out with athletes of all sorts, so I’ve seen it all.

I will say that there can be a place for low-moderate level cardio for really overweight or deconditioned people, but even in those cases, there can be more effective methods.

But what exactly is “cardio”?

Most people would consider cardio to be pumping away mindlessly on a treadmill, riding a stationary bike, or coasting on an elliptical machine, while watching the TV screen at their state of the art gym. This is what I call “traditional cardio”. Hmmm, no wonder the majority of people get bored with their workouts and give up after a couple months without seeing results.

But if you look closer, “cardio” exercise can be considered any type of exercise or activity that strengthens the cardiovascular system. I’m not going to get into anything technical like increasing your VO2 max or anything like that. To keep it simple, if it gets your heart pumpin, and gets you huffin and puffin, it’s cardio. I don’t care if you’re holding dumbbells or a barbell and everyone calls it a weight training exercise…it’s still conditioning your heart.

Let’s take a look at a couple examples. Take a barbell (or dumbbell, or kettlebell) clean & press for example, which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is usually seen as a manly exercise, it doesn’t matter if you’re not lifting 250 lbs; if 45 lbs is challenging to you, then you will still benefit just as much.

At first glance, most people think of the barbell C&P only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 10-15 reps on the C&P. If you used a challenging enough weight, what you’ll find is that your heart rate is probably up to about 80-90% of your recommended max, and you are huffing and puffing like you just ran a 100-meter sprint (which by the way, sprinting kicks the crap out of jogging any day if you want the easiest way to lose the flab).

Try the same thing for a set of 20 reps of one-arm snatches or swings with each arm with a kettlebell or dumbbell, and tell me your legs aren’t burning, heart racing, and you’re gasping for breath. How about trying 5 minutes straight of bodyweight squats, lunges, and pushups with very little rest. Again, notice your heart pounding, sweat pouring off of you, and chest heaving for breaths!

Try and tell me you’re not conditioning your heart with this style of training! Conventional thinking says that these are weight training or strength training exercises. However, they are fullfilling your cardio workout needs as well (saving you time!).

Not only do you save time, but you strengthen and condition almost every muscle in your entire body with these full body exercises if you do them with enough intensity…something that can’t be said for that boring stationary bike ride or treadmill jaunt while reading or watching TV.

Reading or watching TV while you workout is a joke!

Seriously, if you can read or watch TV while doing any exercise, you’re not concentrating enough on what you’re doing, plus you’re probably not working out hard enough to see any real results.

program for losing body fatI challenge you to give the “traditional cardio” a rest for a month or two, and start training the way I explain in my internationally-selling Truth about Six pack Abs Program, and see how you start getting leaner, more defined, and your six pack starting to show through what used to be stubborn stomach fat deposits.

If you’re interested in more reading about the topic of cardio training and better alternatives, here’s an interesting cardio article I wrote previously.

Truth about Abs program reader reviews

 

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