How To Triple Your Fat Loss Workout Results In Half The Time

Sabtu, 15 Oktober 2011

Do you want to know how to triple the results you get from your fat burning workouts? In half the time? Or less?

OK, I agree, that's a silly question. Of course you would!

So if you somehow manage to finish this entire article, a near miracle in today's world of information overload, you'll be able to do just that!

Now this may come as a shock, but I have found that the number one form of exercise for fat loss is high intensity resistance training.

Yeah, not what you'll hear from lots of fat loss and fitness "gurus" right? Well, I can tell you nothing creates a faster resting metabolism or requires more stored energy (read this as 'fat'!) than building some good old quality lean muscle.

Man or woman. Young or old.

And just so you know I'm not some kook spewing a bunch of lies, you'll be happy to learn that I personally used a certain form of metabolic resistance training to lose over 42 pounds of fat and have kept it off for the last 3 years.

Not enough? OK, well, I did that without 1 minute of separate cardio…not one!

And my wife did the same, but actually lost even more fat…nearly 60 pounds and she also dropped 8 dress sizes in the span of about 6 months.

Alright, let's get to it and find out how you can dramatically improve your results with your resistance training for fat loss.

Walk into any fitness center or gym and you'll see at least half if not more of the exercisers performing their resistance training workouts in a less than optimal way...and that's being kind.

You see guys getting all macho, swinging the weights around, and using gravity and momentum to help them move the weight.

Let me put it bluntly.

Gravity and momentum ain't gonna help you build muscle…or burn more fat!

In fact, if you simply concentrate on performing each and every repetition of an exercise properly, you could literally triple its effectiveness! To better understand this, let's examine our 3 different strength levels in any resistance exercise:

Take the dumbbell curl exercise for the biceps for example. In this movement, you begin with the weight down at your sides.

Your 1st Strength Level: Take the dumbbell curl exercise for the biceps for example. In this movement, you begin with the weight down at your sides. You proceed to smoothly and slowly curl the dumbbells up to your shoulders. This movement trains what's known as your positive strength level.

Your 2nd Strength Level: You should then pause briefly and contract your biceps at the top of the movement. This trains what's known as your static strength level.

Your 3rd Strength Level: Finally, you would want to lower the dumbbells slowly back to the starting position. This trains what's known as your negative strength level.

Now the problem is that most people don't even bother with the static or negative strength levels at all! They put all of the focus on the "lifting" or positive portion of the movement, while not pausing or contracting sufficiently at the top, and not taking nearly enough time on the negative portion.

HUGE mistake ;-(

In effect, these poor folks are getting only one third of the fat blasting benefits that this exercise can give them.

Actually, it's less than that because the static and negative portions can actually create deeper inroads into your existing strength levels. This is something you want, as it will lead to greater progress faster assuming you give your body appropriate time to recover.

Why do we care so much about strength?

Outside of the obvious reasons, strength leads to muscle growth, which leads to a faster resting metabolism (as we discussed earlier), which leads to faster fat loss and various other improved health factors that could take up another couple of pages at least ;-).

So the question is, how slow are we talking about here?

We've found best results taking about 3-4 seconds on both the positive (lifting) portion and negative (lowering) portion of the exercise. It is recommended that you hold for a count of 1 during the contracted position.

In our Fat Burning Furnace blueprint, I take these concepts to the next level. Here we are using techniques to maximize your static and negative strength levels in order to push the limits of your lean and healthy genetic potential to the max.

That's when the real fun begins.

So make sure not to neglect the static and negative strength levels when performing your next resistance training workout. Don't waste the opportunity to triple your results!

My wife Kalen and I lost over 101 pounds by using these 3 tricks (along with a few other techniques), and you'll also find it interesting that:

• We did it by enjoying delicious foods several times a day, every day, almost never hungry...
   
• We DID NOT do one minute of 'cardio', but still lowered our resting heart rate and re-captured that near boundless energy of our 20s...
   
• I also lost nearly 10 inches of stomach flab, and Kalen dropped 8 dress sizes, going from a 12 to a 4...

We put together a little presentation where you're going to learn everything else you need to know (including our inspiring before & after pics) here:

Unusual tips and unique tricks that fight fat fast... <--- Click Here (Presentation)  

You also learn the 5 biggest mistakes you've probably been making trying to fight the flab, among all the tricky little details of our truly life-changing discovery...

 

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How To Turn Super Sizing, Dietary Displacement and Portion Distortion To Your Advantage!

Ever since the independent film, Super Size Me was released, research on the relationship between increasing obesity and increasing portion sizes has skyrocketed and the results have been virtually unanimous.

There have been numerous well-designed studies published just in the last several years which confirmed exactly what we suspected (and much of what the movie suggested):

* Portion sizes have increased in restaurants and fast food venues on a major scale over the last several decades

* We self-serve ourselves larger portions in the home than we used to

* When more food is put in front of us, we almost always eat more

* most people underestimate how many calories they are eating

* All of these factors have contributed to the growing obesity problem and the related health problems that come along with it

The obvious solution would seem to be to decrease portion sizes across the board, and indeed awareness of and control over portion sizes in general is important.

However, research has demonstrated that perhaps an even better solution is to keep the portion sizes generous, but decrease the energy density (calories per unit of volume) in the foods you put on your plate.

Several studies revealed that eating more low calorie density foods, especially green vegetables, salad vegetables and other fibrous carbs, as well as very lean proteins, maintains a feeling of fullness while reducing energy intake.

In other words, large portions of highly nutritious, low calorie foods displaced the less nutritious, calorie-dense foods! Most people allow the bad foods to push out the good foods, but you can actually do the same in reverse!

In a study published in the Journal of The American Dietetic Association, researchers fed one group a compulsory first course salad which was kept low in energy density by using very low calorie dressing with no high calorie toppings no bacon, cheese or croutons, etc).

 

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After the salad, the subjects were allowed to eat as much pasta as they wanted.

A second group was also allowed to eat as much pasta as they wanted but was not given a compulsory salad to eat beforehand.

The results: As you might guess, eating a low energy density first course enhanced satiety (fullness) and reduced the overall amount of calories that were eaten during the whole meal.

Since the research has repeatedly discovered that almost everyone will eat more when served larger portions from a larger plate or container, and there is obviously a serious issue of "portion distortion" occurring, another group of scientists and psychologists decided to test this even further by providing larger plates or containers of low energy density, high nutrient density foods before the main course and or in between meals.

When more of the low energy density foods were made available first, the subjects ate even more of these healthy foods, which filled them up even more and decreased the amount of high calorie density foods eaten in the main course.

Reporting their findings in the Journal of Nutrition Education And Behavior, the researchers said that there is a silver lining to all the negative findings about super sized portions and overeating that we have discoverd inrecent years:

That is, although we eat more when more is put in front of us, We can use this phenomenon in reverse by serving large plates, bowls or containers of healthy, low energy density foods like fruits, salads and raw vegetables as snacks and first courses.

"While a small bowl of raw carrots might make for a good afternoon snack", said one of the researchers, "a large bowl might even be better."

You can learn more about calorie density, low energy density foods (thermogenic foods), and choosing your portion and meal sizes with precision inside the Burn The Fat ebook. For more information

 

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How To Go From Calorie Clueless To Calorie Competent

Why is it that any time you hear the words "calorie counting" or "food journaling", people start running for the hills? If creating menus, counting calories and keeping a food journal are research-proven, effective tools for nutrition awareness, education, motivation and accountability (they are), then why is there so much resistance to it?

One reason is because it's perceived as work and hard work doesn't sell! Another reason is that skeptics say, "What about intuitive eating?" "What about people who lose fat without counting calories?"

Sure, you could choose not to count calories and eat what you "feel" your body is asking for, but if you do, that's called guessing. If you guess correctly and eat the right amount, you lose weight. I would call that luck! Would you rather roll the nutritional dice or bet on a sure thing?

Nutrition journaling and menu planning replace guesswork with precision.

Perhaps even more important, they are also crucial parts of the learning process to raise nutritional awareness. There's only ONE WAY to truly understand food and how it affects YOUR body: You have to go through all four stages of the learning process:

Stage 1: Unconscious incompetence - you are eating the wrong foods in the wrong amounts and you're not even aware of it. (You don't know what you're doing and you don't know that you don't know what you're doing)

Stage 2: Conscious incompetence - you are eating the wrong foods in the wrong amounts, but for some reason, you now become aware of it. This is often because of a "hitting bottom" experience or an "I'm not gonna live like this anymore" epiphany. (You don't know what you're doing and now you know that you don't know what you're doing!)

Stage 3: Conscious competence - you educate yourself and begin to eat the right foods, but it takes a lot of thought and effort to eat the right things in the right amounts. (You know what you're doing, but you have to think about it and work very hard to make it happen because you're using willpower and still learning)

Stage 4: Unconscious competence - you've made the conscious effort to eat the right foods in the right amounts and you've counted calories and kept a nutrition journal for long enough and with enough repetition that these behaviors become habits and a part of your lifestyle. (You know what you're doing and you do it easily and automatically without having to think about it).

 

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I think the concept of intuitive eating has merit. If we listened to our body's true signals, I believe that our appetite, our activity and our body weight would properly regulate themselves. The problem is, in our Western, technologically-advanced culture with an obesogenic environment, a sedentary lifestyle, social pressure and food cues tempting us at every turn, our intuitive bodily wisdom constantly gets short-circuited.

In our modern society, being able to eat by instinct and successfully guesstimate your nutrition or trust your feelings of hunger and satiety are not things that come naturally or easily.

The only sure-fire way to reach that hallowed place of unconscious competence where eating the right foods in the right amounts becomes automatic and you truly understand YOUR body is by going through the nutrition education process.

Two simple ways to count calories and get this nutrition education you need are the meal plan method and the nutrition journal method.

The Meal Plan method

Using software or a spreadsheet, create a menu plan meal by meal, with calories, macronutrients and serving sizes calculated properly for your goals and your energy needs. You can create 2 or more menu plans if you want the variety. Then, follow your menu plan every day. You simply weigh and measure your food portions to make sure your actual intake matches your written plan. With this method, you really only need to "count calories" once when you create your menus. This is a method I use and recommend in my Burn the Fat Feed the Muscle program

The Nutrition Journal (Food Diary) Method

Another way to track your nutrition intake is to keep a nutrition journal or food diary, either on paper or with an electronic device, software or website. This is more like "calorie counting" in the traditional sense. Throughout the day, after each meal, you log in what you just ate, or at the end of the day, you log in all your food for the entire day. The former is the best option, since people seem to get really bad cases of "eating amnesia" if they wait too long before writing it down.

I recommend counting calories and keeping a nutrition journal at least once in your life for at least 4-12 consecutive weeks or until you achieve unconscious competence. At that point, it becomes optional because habit and intuition take over.

You can come back to your meal-planning and journaling any time in the future if you slip back or if you have a very important goal you want to work on. It's a tool that will always be there for you if you need it.

 

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How To Properly Judge Your Fat Loss Progress

If you don't know how to properly judge your fat loss or fat burning progress from a particular exercise or nutrition regimen, you're probably not going to be very successful.  It's just like in sports…you have to know the score if you want to know who wins the game.  So in our fat loss and fitness efforts, we have to know our body's score if we want to know if we're winning, or in this case, losing. 

I've found that a big mistake a lot of people make in judging their fat loss progress in the pursuit of a fit body is to be a slave to the scale.  The scale is a useful tool, no doubt, but I've seen far too many people stop doing the right things (like proper weight training) just because they gained a pound on the scale. 

But you can't blame yourself if you've been in this mode before…for years most of us were taught to watch the scale carefully when measuring if we did or did not burn fat.  But your body can fluctuate a few pounds up or down at different times of the day, every day.  This doesn't mean you've burned or gained fat, so following the scale can play games with your mind. 

Another big problem with using the scale as your sole judge of progress has become clear with many people adding lean muscle to their bodies recently.

Muscle weighs more than fat, so let's say you been following a properly conducted resistance training routine for the past few months. You've gotten stronger and you've also added muscle to your body.  If you're adding pounds of lean muscle to your body, you might see an up-tick in what the scale says.  But assuming you're not gaining fat weight, it's a good thing.  It's not about weight loss, it's about fat loss. 

More muscle means more calories devoted to building that muscle and keeping it alive.  It also means your metabolism will get faster and become more efficient at burning fat.  You'll see that number on the scale drop soon enough, as the new muscle has created a calorie deficit in your daily food intake.

What we really should be looking at here is body fat percentage, or how much your total weight is made up of body fat.  Most men will be more than happy with their bodies when they get into the 12-15% range, and most women will be satisfied with a fat percentage of around 16-20.  So go out and get a skin caliper, which is fairly inexpensive, or another measurement device so you can keep track of your relative body fat percentage. If it's going down, keep doing what you're doing, and don't even look at that scale!

Another tool I recommend using when judging your fat loss progress is the tried and true mirror in your bathroom.  Now, this may sound simple, but use the mirror to judge your fat loss and muscle gain. 

Combined with liberal use of your scale and keeping tabs on your body fat percentage, your mirror will provide all you'll need to judge your progress.  The great thing about the mirror is that you'll get great motivation from seeing your body change right before your eyes, and it will spur you on to even further progress! 

The other important aspect of judging your fat loss progress is creating realistic expectations of your new body.  As I teach my Fat Burning Furnace students, our friends in the fitness industry often use the genetically superior to advertise their products and programs, and this can easily deceive you subconsciously into thinking all you have to do is follow their advice to look like the cover boy or girl. 

Well, I'm here to tell you that even if you have the most efficient plan or program, you still may never look like your favorite physique superstar or model. 

Research tells us that we are a product of our genetic inheritance.  We all have our own inherited physical characteristics.  For instance, some of us carry more fat in our bellies than others.  Some of us have more muscle fibers in our legs and arms.  Some of us carry more fat cells in our hips and thighs.  Some of us are short, some are tall, some have dark hair, some have blue eyes, etc. 

Some of us lose fat and gain muscle easily, some don't.  While this may come as no surprise, it is important to remember so we don't sabotage our efforts in the gym or at the dinner table trying to burn fat.  What I mean by that is, just because you don't lose fat in your belly at the same rate as your best friend doesn't mean you're doing the wrong things to lose it. 

You can only compare yourself to you.  Lying in you right now is your very own best body - your own strong, lean, and healthy physique.  Everyone's is different.  Yours might be highlighted by broad shoulders and powerful arms.  Or maybe it's your slender and muscular waist that frames your body. 

So don't feel chained by your genetic makeup, feel liberated, knowing that you have the power to reshape and transform what you were given. 

With the combination of the right knowledge and developed habits, you can burn fat fast and make such improvements in your body that you'll impress almost everyone you know. I've seen it happen with my friends, family, and students…I'm talking about people seeing them and saying wow! 

And more importantly, you'll feel great knowing you've done all you can to live the rest of your life with the body you're truly capable of...and that is just an awesome  and empowering feeling.

Rob Poulos is a celebrated fitness author, fat loss expert, and the founder and CEO of Zero to Hero Fitness.  Rob created the world's most efficient method for fast and permanent fat loss with his "Fat Burning Furnace" system to help those looking to put an end to restrictive fad diets, long boring cardio workouts, and the need for super-human willpower for good.

If you're thinking about using the Fat Burning Furnace system yourself, but still have a few questions, make sure you visit the Frequently Asked Questions page. 

Also, it may help to read about the success stories of others like you to see how people in similar situations have changed their bodies and their lives with the techniques in FBF.

But you may become anxious to get started on your new body right now, so you can also click the button below to get started right now.  Remember, you have a full 60 days to decide if it's right for you.  If not, just email me and we'll issue you a full refund and I'll thank you for trying it out...it's that simple! 

 

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How To Download Woodworking Plans For The DIY Woodworker

Would you like to start learning the woodworking craft? It's not exactly easy, at least not if you want to become good at what you're doing, but it's fun and it's worth all the effort for sure. You will need some guidance though and you can get it on the net if you want to make it as easy as possible for yourself.

The net is filled with all kinds of information as you probably know already and you will be able to read as much as you want about woodworking there. You will also be able to find as many DIY woodworking plans as you might need online. It's always of big importance to check the accuracy though since there are a few plans out there which shouldn't be there at all. You should only use easy and accurate DIY woodworking plans in the beginning since that will make it a lot easier for you to succeed and that will make the woodworking craft a lot more fun as you'll soon discover.

You can always subscribe with a woodworking magazine if you want to try another alternative. The DIY woodworking plans that can be found in magazines are mostly accurate and easy to follow and you will most likely get great results if you stick to the plan. The cons with magazines is the price. You will have to pay more to get DIY woodworking plans from a magazine than if you search on the net. It's a lot easier to use the net but you need to keep your eyes open and look with a critical eye before you start following a plan.

One thing to keep in mind in the beginning is that it's good to start with simple DIY woodworking plans where you can use hand tools to complete the project. You need to learn how to handle hand tools before you start using heavier tools. It's very important for your safety that you learn much about the woodworking craft before you start using heavier tools.

Take a look online and see what you can find out there. You will probably be able to find a good online guide for woodworking rookies and the same site might offer you some quality hand tools as well. Some knowledge and good hand tools is all you need to start. You will be able to create your own furniture within a few years if you start practice right away.

 

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Face Your Customers with Facebook

Communicating effectively with customers and delivering the right message to the right people has been one of the major challenges for any marketer since day one. Since early days of marketing, various forms of communication medium have been evolving with developments in technology as well as its consumers.

For a long time in the history of marketing communication, media remained the stronghold of newsmakers and advertisers and communication was mostly one way from the marketer to the reader. However, the trend of this inequality of voice was broken with the advent of the Internet and further developments within that medium itself.

Internet and Quantum Change in Media

The Internet brought about a sea change in the science and practice of mass communication and hence the process of marketing itself. But much before common users could take control of the content on the World Wide Web, the way we see it today, there was a time when content creation was the forte of those well-versed in HTML programming and web scripting languages. However, with the advent of services, such as blogs and social networking sites, the power of mass communication moved to the common user on the Internet.

Facebook – Front-Runner in Social Media Phenomenon

With 500 million users worldwide, and the numbers growing steeply, Facebook is emerging as one of the strongest mediums, with users getting totally involved in creating more and more content on the website. At any given point in time, millions of conversations take place, with precious customer-related information seeping through each of these, in the most natural way.

Customer Insight… Really

 

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Even before the first television spot or a newspaper advertisement goes live, any company serious about its brand spends a great deal of effort and money on gathering information and insight into what their customers really want and how they seek to accomplish those needs. A lot of money is spent on brand research that delves into the awareness levels of the brand vis-a-vis competition.

This information can be readily accessed freely floating on a social networking platform, such as Facebook. All the answers that a brand may want to seek are hidden in the conversations happening through wall comments, photographs, tags, fan pages, and many such avenues through the same platform of Facebook.

All of this information is first hand, with honest responses.

Coming Face to Face With Customers

Users on Facebook form fan pages and groups pertaining to their interests and form conversations around topics and brands of their interests. Here are some tips with how a new age brand manager can keep a tab and also build his brand on Facebook.

Do a Brand search on Facebook – Conducting a search on Facebook with the terms related to your brand or that of your competition throws up results that include customers associating with the brand and various discussions, fan pages, where the brand features. Going through these conversations can reveal the opinion of the customers about your brand.

Creating a Fan page: If you are confident that your brand has the capability of attracting positive response and drawing fans, it is time you create a fan page for your brand and watch users "liking" the page and enroll for the same. The fan page can serve as an excellent platform to directly engage with customers and create a strong bond.

Create branded applications: Applications can range from entertaining games with your brand to useful tools related to your product.

The possibilities provided by Facebook to reach out to customers are endless, and all of this can be done at minimal cost with maximum impact. But while doing all of this as a marketer, you need to remember that the customer and you are on a level playing field, with both having equal opportunity to express. The customer is free to share his positive as well as negative experiences with your brand, which can influence other customers watching your brand carefully.

This is where you need dedicated efforts of professionals who understand the dynamics of the medium, which is very different from what conventional media marketers are generally used to. Facebook can hence help you come face to face with your customers. It becomes extremely important for you to know how this medium and conversations should be managed.

 

 

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Get A Great Fat Burning Workout Wherever You Are, Anytime

You've heard it a million times from people trying to burn fat, "I just don't have time to get to the gym."  Well that really shouldn't be a problem once you understand how you can get a proper fat burning workout done with basic or minimal equipment. 

In order to get a great high intensity fat burning workout, like students of my Fat Burning Furnace system get….one that stimulates the growth of lean muscle tissue, accelerates your metabolism and fat burning, and provides cardiovascular conditioning…you need to perform a variety of exercises that work all of your major muscle groups in the same workout. 

You have a few choices in what equipment to use.  But I am here to tell you that you don't need fancy equipment or a membership at the hot fitness center in your area.  All that is really required for your fat burning workout is good old-fashioned barbells and/or dumbbells…or less.  In fact, you can work your entire body from head to toe with a good set of adjustable dumbbells and a simple bench.  

Keep this in your home and it takes very little space and is always accessible for those fat burning workouts you'd have to skip otherwise.  After all, the proper workout I'm talking about averages about 15-20 minutes…but if you factor in the transit time to and from the gym, it can become more difficult to stick to your routine. 

I highly recommend getting a basic setup at home for those times, or you can even use this exclusively.  I personally always workout at home and it has its advantages.  You don't have to wait for the next station or machine on your routine at home.  This is very important in relation to pulling the maximum cardiovascular benefits out of the same muscle building and fat burning workout…keeping your time between exercises down to 60 seconds or less. 

Home workouts are also great for those that might be a bit intimidated by working out with weights in public at the gym.  If you feel this way, don't fret, you're not alone.  This is especially true for some of the ladies, as weight training is traditionally thought of as the guy's territory in the fitness center.  Nothing could be further from the truth, but if you'd rather perform you fat burning workout at home, then do it!

Another excuse for skipping workouts that I hear a lot is related to travel.  For busy people, this is a reality.  You go on business trips.  You go on vacation.   You go to visit out of town friends and family.  Now, when working out properly, like I teach my Fat Burning Furnace students, you're only exercising for 2-3 days per week, but if you're workout day falls on a day when you're out of town, what to do? 

Yeah, you could try and find a local gym to go to, but that can be a hassle.  There are actually several fat burning bodyweight exercises you can do without the use of any equipment. 

Movements like the pushup, chin-ups, sit-ups, etc. can provide enough muscle stimulation to keep you conditioned until you get back home.  You're using your bodyweight as the resistance, rather than dumbbells, barbells, or machines. 

So don't let those standard excuses work their way into your vocabulary…you can get a great fat burning workout wherever you are, anytime!

Rob Poulos is a celebrated fitness author, fat loss expert, and the founder and CEO of Zero to Hero Fitness.  Rob created the world's most efficient method for fast and permanent fat loss with his "Fat Burning Furnace" system to help those looking to put an end to restrictive fad diets, long boring cardio workouts, and the need for super-human willpower for good.

If you're thinking about using the Fat Burning Furnace system yourself, but still have a few questions, make sure you visit the Frequently Asked Questions page. 

Also, it may help to read about the success stories of others like you to see how people in similar situations have changed their bodies and their lives with the techniques in FBF.

 

CLICK HERE TO PURCHASE

 

 

 

 

 

 

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