Eat, Pray, Love Carson City!

A fit and healthy gal named Elizabeth Gilbert wrote a best selling book called “Eat, Pray, Love.”

In it, the skilled writer Elizabeth chronicles a year she spent divided between:

• Italy (Learning how to love eating)


• India (Learning how to love praying)


• Bali (Learning how to love loving)

If you haven’t read it, don’t worry. I won’t spoil any surprises.

During four months Elizabeth spent at an Indian Ashram a fellow student gave her some great advice…

Indian Ashram

One day she was whining to him about her frustrations.

He could have sympathized with “Boy, that’s tough.” Or he could have criticized with “That’s nothing, stop whining!”

But he didn’t do either one.

Instead he said this…

“It’s a pity you’re the only person in the history of the world who ever had this problem.”

Isn’t what he said great? We ALL have problems, frustrations, fears, and doubts.

The thing to realize here is that problems can be overcome. It it’s been overcome once, somewhere, by someone, it can be overcome by you right here, right now. Her friend was giving her perspective.

She Had REAL Pizza In Italy

He went on to say:

“You need to learn how to select your thoughts just the same way you select what clothes you’re going to wear every day. This is a power you can cultivate.

If you want to control things in your life so bad, work on the mind. That’s the only thing you should be trying to control.

Drop everything else but that.

Because if you can’t learn to master your thinking, you’re in deep trouble forever.”

This is some powerful stuff.

Bali Looks Like Fun

In my Metabolism Makeover course we an abundance of techniques to help you master your thinking and accelerate your results.

Here’s one of my favorite exercises to find where your thinking is holding you back:

We’ll assume a goal of losing 5% of your body’s fat.

Now seriously ask yourself “What could I LOSE while working on this goal?”

Here’s a small sample of answers I’ve seen (with a rebuttal):

• “I’d have to buy new clothes!” (How can THIS possibly be a negative?)


• “My kids won’t want to eat healthier foods!” (Hey, YOU’RE the parent. Show them how much you love them by keeping them fit, healthy, and energetic)


• “I’ll have to invest in a trainer!” (Having a trainer with a proven plan is often the deciding factor between success and failure)


• “I’ll have to spend hours and hours in the gym!” (It only takes four 30 minute sessions a week. Couldn’t you find a few hours during the week where YOU are the most important thing to do?)


• “I don’t like to sweat” (Get fat and you’ll sweat trying to tie your shoes)


• “It won’t be any FUN!” (Find an a fun, energetic, knowledgeable trainer and then enlist a friend to sign up with you. It’ll be more fun than spending the next 20 years avoiding seeing yourself in the mirror, I promise)


• "I'll lose all my friends!" (If your friends would leave you for accomplishing such a healthy and fun goal, they weren't your friends in the first place)

There are literally dozens of other objections and avoidances people list if they’re honest with themselves.

We subconsciously let these small fears keep us from taking action towards our needs, wants, and goals.

Bali Again!

So make your list of the negatives of achievement. Take a good hard look at it.

Couldn’t you quickly overcome all of them, if you wanted to?

Of course you could.

Don’t let your past control your future.

Re-read the title of this post, get moving, and don’t forget to Eat, Pray, and Love.

Committed to your success,

~ Lucas Wold

PS - Here’s more of wisdom from Elizabeth Gilbert:

“The inability to open up to hope is what blocks trust, and blocked trust is the reason for blighted dreams.”

Trust yourself.

Elizabeth Gilbert

How Spare Time Can Keep You From The Body Of Your Dreams

Most people's general approach to starting an exercise program is to stall as long as possible.

That's not the best strategy.

You've probbably heard the old adage saying that if you want to get something done, you should ask a busy person to do it. This same idea is true when it comes to losing weight.

Because here's the thing: However attractive the idea of a fitness retreat may sound, having all day to poke around in the gym would actually HAMPER your getting results.

A nice guy the other day told me that he wished he could quit work for a year and get into great shape.

I understand how he feels. I felt the same way myself. But what I've found after working in many different gyms is that it really only takes a couple of hours a week.

Once, emboldened by some small success at online personal training, I decided to work from home. I figured the only thing separating me from being THE FITTEST MAN IN THE UNIVERSE was a few months of uninterrupted work in my garage gym.

Full of vim and vigor I dove into the deliriously productive life of a full-time at-home worker.

Things went awry immediately.

With nothing to do all day but write and workout, I found myself doing everything BUT write and workout.

Essential comic books were read.

Essential Reading?

My bookshelves were organized by subject.

Less essential comic books were read.

My bookshelves were alphabetized by author's middle names.

A complex system for educating my neighbor's puppy was designed and nearly implemented before the county's animal services unit intervened.

And so on.

The mounting guilt I felt each evening over accomplishing so little exercise during the day would force me to cancel the plans I had made with friends that night. So I could go for a run and get some pushups in.

Night, naturally, simply involved more work on the puppy education system.

After a few months I was frustrated, my friends were worried, and the puppy continued to remain ignorant of the Greco-Roman Classics.

It Was Never Meant To Be...

My experiment in non-stop exercise was a total disaster.

Then I got busy bouncing, working at two gyms, and taking a full load of advanced physics, biology, and chemistry. I only had 45 minutes to workout and not a second more.

And with everything else going on I built the best-looking body I'd ever had. Funny how that works.

The moral of the story is this: A great body is more quickly built in the steam-cooker of an already busy life. If you have a million things to do, adding item number 1,000,001 is no big deal, wouldn't you agree?

When, on the other hand, you have NOTHING to do, getting out of bed and washing yourself before 3:00 P.M. seems like too much work to even contemplate.

Isaac Newton told us that objects in in motion tend to stay in motion.

When getting fit, being busy is more a help than a hindrance. It might be frustrating at first, but having lots going on actually IMPROVES your results.

This is partly because the hectic pace forces you to exercise with a manic intensity.

But it's mostly because exercising in the midst of a chaotic life makes "workout time" a treat rather than an obligation. It's only a small psychological shift, but it makes all the difference in the world.

The truth is that life will never give you all green lights, and if you sit around not taking action because the situation isn't perfect, you will miss out all of the good stuff that life has to offer.

AND, if you're reading this right now ad you're saying to yourself "OK, it's time that I stopped wasting my time screwing around, and I'm ready to GET MY BUTT IN GEAR and start getting in shape," then you need to do yourself a HUGE favor...

You need to TAKE ACTION, and get yourself moving towards where you want to be.

Take today and do one thing. Do any one thing to get started.

It can be something small, like throwing out all the chips in your house.

Or it can be more effective, like signing up for personal training coupled with a wellness program at your gym.

But whatever you choose, do it today.

Especially if you're too busy.

~Luke Wold

PS - Hellen Keller had something to say about taking action...

"I cannot do everything, but still I can do something; and because I cannot do everything, I will not refuse to do something that I can do."

3 Reasons To Stay Off The Elliptical Machine!

I come down pretty hard on elliptical machines.

Elliptical machines may be an option for people with bum knees. BUT, if your knees are healthy, don't squander your gym time on an elliptical.

Don't trust elliptial machines. They routinely over-estimate your calorie burning by almost 40%. Yikes.

That means if your "cardio" machine says you burned 300 Calories, the number you burned is actually closer to 180 Calories.

And I've never like elliptical machines because they're so easy. It doesn't feel like you're doing anything.

But that's the reason the elliptical machine is such a popular choice! Because they're EASY!

The last reason you should stay off of the elliptical is because they're what most people choose.

Think of it like this: Give ten people the choice between a treadmill and an elliptical and guess where nine of them are going?

Right, the elliptical.

Why would they do this?

Becayse they unconsciously want to take the easy way out. And that's why you'll never see anyone doing bodyweight circuits or barbell complexes at the gym.

Everyone wants to be able to say that they "work out" without doing the "work" part of the equation.

So if you want to lose fat, stay off the elliptical machine.

How To Keep Your Kids Fit

When I wrote this post: Everbody Is Too Fat To Join The Army, I was expecting some negative feedback along the lines of:

"How DARE he tell me that my habits are affecting my kids? He's not even a parent!"

And yeah, there were some emails like that.

Hey, I call 'em like I see 'em.



But the truth is that fat kids usually have fat parents.

And check this out:

"I'm a teacher in a public middle school. Until recently, I'd eat whatever was available - fast foods, chips, cookies - and my students often asked me for samples or leftovers.

Slowly, I noticed that they started bringing lunches similar to what I was eating.

Since I knew they were just copying me, I decided to choose my lunch based on what I wanted to see them eat (fruit, vegetables, water, wheat bread).

It took a while, but eventually they started asking for my carrot and celery sticks.



Before I knew it, they were eating the same healthy food I was enjoying. These better choices have spread to my breakfast, dinner, and snack meals - and I've lost 40 pounds.

My students have noticed, and we now take walks after out healthy lunch.

I've come to realize that with kids, you must lead by example. Actions speak louder than words."

- Velma Greene, Harpers Ferry, WV

That's great, Velma!

Now here's the deal:

PE is being cut out of schools.

Sports are very competitive.

But you're still the parent and what you do is what your kids will do.

How fit are you?

Do you eat healthy, wholesome foods?

When you eat junk food, your kids automatically assume it's okay.

When you drive through MacDonald's for dinner, your kids automatically assume it's okay.


When you plop down in front of the T.V. all night, your kids automatically assume it's okay.

And that's the reality.

This has nothing to do with PE in school or the competitive nature of youth sports.

You run your household and you need to be the one laying down the rules.

Moreover, YOU need to be leading the charge.

~ Lucas Wold

PS - If you're unsure of where you should start, send me an email and I'll be glad to help. My address is LDWold (at) Gmail.com

PPS - What does former president Bill Clinton have to say about youth obesity?

"... This is the single greatest crisis facing our society today."

-Bill Clinton

Whoa, strong words!

Everybody Is Too Fat To Join The Army

Read below for some disturbing news:

There are so many military recruits who are too obese to pass their entrance physicals that the army is thinking of starting a "fat camp."

A friend sent me this article:

Fat Camp For Recruits

Now, why are so many recuits overweight?

Well... A fire chief quoted in the article blames it on a lack of physical education in high school.

Maybe. I think it's more a lack of physical education in the HOME.

The army can't take 3 out of 10 recruits because they are obese, and an additional 20-30% of recruits are overweight but will be accepted if they can get the weight off. So... Let's say that half of our recruits are too fat.

And here's the thing: The army only requires 30% bodyfat.

That means the bodies of HALF of our recruits are more than one-third pure lard.

Not good news.

What's the cure?

Gee, I don't know how to get every American in shape. (I'm good, but I'm not THAT good. Yet.)

I do know what works but I can't make anyone follow a plan who doesn't really want to.

So, what should we do then?

How can we get our teens, the teens we actually have contact with, to embrace a healthier life?

Simple: WE have to be healthier.

A fat parent telling their kid to go exercise is like a doctor who smokes telling you that cigarettes are bad. It doesn't work.

You need to have credibility.

Don't Let This Happen!

Here are three simple things you can do today that will help you AND your kids live a better life...

1. Throw out all the foods you know you shouldn't have in your pantry and fridge. Start with sodas and pre-made sweets.

2. Prepare a healthy breakfast and MAKE your kids eat (Hey, you're the parent. Make 'em do it.) Need fast and healthy breakfast ideas? Check this post out: Carson City's Belly Fat Blasting Breakfast.

3. Begin some sort of exercise regimen. Walking, personal training, join a sport, but make it something regimented. People have argued that planned training is bad for kids. But they're wrong. Education is a planned out path that works great and physical education is the same.

Now, the purpose of this post isn't to have you train your kids up for the army.

It's to open your eyes so that you will start thinking about how to have a healthy, happy, energetic life with your family.

THAT'S something worth working for.

Have a great day,

~Luke

PS - It's not just Americans, youth all over the world are becoming more obese. England is having the same problems with their recuits. This article says that only 1/3 of English youth meet Army height/weight requirements: Teens to fat to fight in army.

PPS - And if you're only worried about academic performance, then I have news for you: Exercise improves test scores. You can read the article here: Better Test Scores

Abundant Fat Loss: Say Goodbye To Unsightly Fat

Abundant Fat Loss: Say Goodbye To Unsightly Fat
By Lucas Wold for High Sierra Bootcamps

It’s much easier to lose fat if you see it as an essential part of living your best life.

Here’s my claim: Through testimonials and personal experience, we know it is possible to design and build an extraordinary life.

I’ll tell you this, your decision to lose fat is an important part of living your “more than” life.

It turns out there are ample opportunities for everyone who desires to build a great body. We live in an abundant universe in which anyone can achieve anything, if they really want it and are willing to obey certain universal laws.

There is plenty of great information available to you. There’s definitely no shortage.

The secret is that what determines whether you find the right information for you is your attitude. Your attitude, of either abundance or scarcity towards opportunities will have a major impact on whether you achieve the body you dream of. Or not.

Now, it’s time to make a decision. People build the body they want because they first decide to have the body they want.

Listen, they lose fat because they believe they have the ability to look great. Because they believe this completely, they act accordingly. They continually take the necessary actions that turn their beliefs into realities. And you can always tell what your beliefs really are by taking a look at your actions. There is no other way.

You think I’m lying, don’t you. Well, here’s a quick way to examine your thinking: Ask yourself, “Why aren’t I thin and athletic already?”

It’s an important question to ask yourself. However you answer this question will reveal a lot about yourself. (Usually more than you want to know at the moment…)

Your answers will expose your self-limiting beliefs, your fears, your doubts, your excuses, your rationalizations, and your justifications.

And we’re not done yet. It’s time for you to review your reasons….

Why aren’t you lean and sexy already? Grab a pen and pad and list all of the reasons you can think of. Go over your answers one by one with someone who knows you well and ask them for their opinion. You might be surprised to find that your reasons are mostly excuses that you’ve fallen in love with.

Whatever your reasons or excuses, get rid of them. The world is full of people who have overcome difficulties far greater than a twenty pound spare tire around their gut and become successful anyway. If they can be successful, so can you.

How To Lose 20 Pounds

Why should you lose 20 pounds?

Because you whine that you need to.

And when have you been wrong about anything?

The problem is that most people don't do anything besides whining.

They aren't really ready to lose their unwanted fat.

It's the plain and simple truth.

Here's a little exercise I highly recommend.

Grab a pen and pad. No computers.

Sit down and write exactly why you want to lose fat.

Be truthful. Be specific. Write down why it is so important for you.

If your WHY is big enough, you'll find the HOW.

Why should you lose 20 pounds?

Want more, do more, BE more,

~Luke

5 Best Fat Burning Interval Workouts

5 Best Fat Burning Interval Workouts
By: Craig Ballantyne, CSCS, MS
http://1ccfs.turbulence.hop.clickbank.com/

Long, slow cardio is not the fastest way to burn fat. Research shows that
short interval training workouts burn belly fat faster.

I was one of the first trainers to question long, slow cardio for fat loss
back in the late 1990's and I believe that traditional cardio is over-rated.

Interval training, or interval "cardio" if you want to call it that, is
much, much better for fat loss. It burns belly fat in half the workout time.

I figured this out just before the year 2000. Back in 1998-99, I was but a
lowly grad student, studying the effects of androstenedione (the supplement
taken by the mighty baseball player, Mark McGwire during his record-breaking
home run quest in '98).

In my study (which was published in the Canadian Journal of Applied
Physiology for any science nerds like myself out there), we had guys use the
supplement and go through a couple of weight training sessions. By February
of '99 I was stuck in the lab, analyzing the blood samples using some fancy
radio-active isotopes.

And when I say stuck in the lab, I mean STUCK. I'd get there at 7am, and
record my last data point at 11pm. Sixteen hours of mad science. And if I
wasn't there, I was downstairs in the medical library, studying papers on
testosterone and training.

Now coming from a very athletic background, this sedentary lifestyle didn't
sit well with me. But there I was, studing for a degree in Exercise
Physiology and left with no time for exercise. Or so I thought.

Fortunately, I actually had a 50 minute window once per day of "down-time"
while the lab's gamma-counter analyzed blood samples.

That left me 50 minutes to get to the gym (5 minutes across campus) and get
a workout in the remaining 40 or so minutes. I knew that if I applied my
studies to the workout, I could get maximum results in minimum time.

As a former athlete, I knew that I had to find a way to stay fit and to
avoid the fat gain that comes with working long hours in a sedentary
environment. And I also had to stay true to the high-school bodybuilder I
once was, so there was no way I was willing to sacrifice my muscle to one of
those long-cardio, low protein fat-loss plans that were popular at the time.

Instead, I had to draw on my academic studies and my experiences working
with athletes as the school's Strength & Conditioning Coach. I knew that
sprint intervals were associated with more fat loss than slow cardio, and I
knew that you could also increase aerobic fitness by doing sprints (but you
can't increase sprint performance by doing aerobic training).

So clearly, intervals were (and ARE!) superior to long slow cardio for fat
loss. I had seen first hand the incredible results of sprint intervals in
the summer and fall, as the athletes made huge fitness improvements and shed
winter fat in a short time using my interval programs. I knew that intervals
had to be the next step in the evolution of cardio.

The biggest benefit of intervals? A lot of results in a short amount of
time. I knew that I only had 40 minutes to train, and therefore I could only
spend 15-20 minutes doing intervals.

I also understand that interval training sounds intimidating to a lot of
people, so I need to clear up how an interval training workout goes.

After all, I believe everyone can do interval training for fat burning. Even
beginners. For beginners who usually exercise for 30 minutes at 3.5 mph on
the treadmill, their interval workout would be to go for 1 minute at 3.8mph
and then recover for 2 minutes at 3.0 mph. That's it. Repeat 6 times. If you
are more advanced, you would use more intense exercise.

Interval training doesn't have to be sprinting for your life. It just needs
to start off harder than normal and progress from there.

Most folks hate cardio, so they are happy to use interval training as an
effective replacement to lose stomach fat. Here is my list of preferred ways
to do your intervals, ranked in order from best to worst, based on my
experiences.

1. Sprinting outdoors (Hill sprinting might be the absolute best method)
2. Kettlebell exercises
3. Bodyweight interval circuits
4. Treadmill running
5. Stationary cycle (upright cycling preferred over recumbant bike)

With those 5 Turbulence Training interval training methods, you'll burn fat
fast and never have to do cardio again!


About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com

How To Lose Your Last 10 Pounds

By: Craig Ballantyne, CSCS, MS

TurbulenceTraining.com

Here's some of the tips we used in our plan to help the 3 brothers lose that
last ten pounds of fat in the last 10 days of the transformation that helped
them get featured in Men's Fitness magazine with their ripped abs.

Here are the guidelines we've come up with to lose the last 10 pounds.

NOTE: The brothers were only going to follow these guidelines for 10-14
days. So if you choose to use this plan, don't follow it for more than 2
weeks.

That's the maximum time for this advanced plan. After that, ease up on the
restrictions a bit - and enjoy your advanced fat loss physique you've
attained.

Advanced Nutrition Tips

1) Start your day immediately with 2 cups of water, 3 fish oil caps, and 20g
of lean protein, as part of your normal breakfast.

2) Eat 1 cup of broccoli at lunch and dinner (in addition to what you
normally had planned).

3) Eat only protein, almonds, and raw vegetables between meals.

4) Elimiate all pasta, rice, potatoes, and carbohydrates from a bag or a box.

5) Don't go to bed full. Eat only a small protein snack in the evening to
keep hunger at bay and to provide the body with protein before sleep.

6) Drink 6 cups of green tea per day (3 in AM, 3 after lunch)

Advanced Exercise Tips

1) Add 10 seconds to each interval

2) Add in some bodyweight circuits (10-20 minutes per day) done in the
morning or evening (if you do your regular workout in the AM, do your
bodyweight circuits after dinner; otherwise, do the bw circuits first thing
in the AM, and then do your regular workout at lunch or later in the
afternoon or evening)

3) Add one set to the first superset you do in each workout.

Use these strict tips for no more than 2 weeks before returning to normal
exercise guidelines and carbohydrate intake.

Train hard but train safe and you'll lose the last ten pounds.


About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com

MultiVitamins For Beauty Queens

Nevelyn Burns, Age 26, Mrs. Tennessee International


Since using VGF25, I have noticed that the results not only enhance my body, but also my mind.

My cravings for sweets and carbs have subsided, and I have more energy.

I used to have problems with stress also, but since taking VGF25, I have been able to relax more and sleep better.

I used to go on junk food binges, and I even found myself purchasing some of the foods that I used to go overboard with, but when I attempted to eat them, I realized that I didn't have a taste for them.

I know that this product helps me to be healthier, and with the amazing results that I have seen, I am even more inspired to work even harder in the gym.

I recommend this product for anyone who is dissatisfied with the results of their multi-vitamin.

Women's bodies are different and should be treated differently. VGF25 does just that in a completely natural way.


Nevelyn lost 2% Body Fat and 1 inch in her waist 4 weeks after incorporating VGF+25 into her fitness program.

Could you do the same?

Fat Loss Secret

Are you ready to boost your metabolism, blast fat, and trim down your trouble spots?

It's simple.

It's not easy, but it IS simple.

Much simpler than most make it out to be.

Most of my clients just do the smart thing: They do whatever I tell them to do

And they see AWESOME results.

But sometimes I meet with someone who is so stuck in a rut they resist the changes that will make all the difference.

There is one simple change which will make an enormous difference in anyone's results, no matter how stubborn they may be.

Want to know it?

I'll tell you on one condition: You must promise to give it a shot.

Deal?

To really start seeing those awesome results, EAT A HEALTHY BREAKFAST!!

Let's avoid all of the usual lame excuses...

"I don't know what to eat."

"I'm not hungry."

"No time."

"Not a morning person."

"Blah, blah, blah..."

Keep on going with these excuses and your fat loss efforts are going to be a whole heckuva lot harder than they need to be.

Look, it's simple.

Have a small omelet with lots of veggies.

Make a chicken salad.

Or have it even easier: Make a shake.

For those who exercise right after waking up, have half of a workout shake before your session and the other half of it right when you finish.

If you workout later in the day, have a regular protein shake and a piece of fruit.

Whatever you do, start eating something healthy before you start your day.

Want more, do more, BE more,

~Luke

More On Krill Oil...

Just as it says in my fat loss articles, one of the very first things you should do is take an Essential Fatty Acid supplement.

Why are they labeled essential? Because your body can't produce them on its own, so they must be supplied by your diet.

Unfortunately, most food is severly lacking in the Essential Fatty Acids department.

What does this mean for you?

You should be taking either a fish oil or a krill oil supplement.

A few posts back, I listed lots of reasons why krill oil is as close to a "miracle pill" as science can find.

Here are a few more reasons to supplement your diet with krill oil:

DHA has been shown to prevent the conversion of pre-adipocytes(pre-fat cells) to adipocytes (fat cells) and mediatepre-adipocyte death (kills them before they become immortal fat cells).

Krill oil has the ability to increase the clearance of chylomicrons (certain type of fat cell) and fats following a meal. This potentially can have a positive effect on substrate utilization (fat usage).

Krill oil can "artificially" decrease heart rate thus increasing the level of exertion needed to reach desired intensity. Essentially you burn more overall calories.

Krill oil up-regulates mitochondrial machinery and increases oxidation of fats within fat cells. Which means your body burns more fat as energy instead of storing it.

That's it for today!

Want more, do more, BE more,

~Luke

15 Tips For Fat Loss

15 Tips For Fat Loss

1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
   
2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
   
3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
   
4. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.
5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
   
6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases. To guarantee you’re consuming enough Omega-3 supplement your diet with EFA Icon.
   
7. Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. Additionally, VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens and fruits in a convenient “super pill.”
   
8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
   
9. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming Anti-Oxidant rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.
   
10. Consistent fat loss requires good habits. If you want to create good habits then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and part of your life.
    
11. Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. Many of the super nutrition found in these “superfoods” are also found in VGF25+.
    
12. Keep total fat intake under 30% for the day. This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.
    
13. EXERCISE! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term - and it takes much longer to lose fat - when they don’t exercise. And something most people don’t realize is, just how critical ingesting the research proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts. (Click here to read about the ideal workout drink.)
    
14. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant the answer can usually be found in your food journal.
    
15. Follow the 90% rule. If you can follow your plan 90% of the time you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time your chances of failing increase significantly.

Nutrition...

More and more clients, athletes, and coaches are asking me for nutritional recommendations.



As a fitness professional, I am on every nutrition company's contact list, and I have vendors calling, emailing, and sending catalogs almost daily.



I've found a few companies who provide quality products at fair prices.



In the (very) near future you will be able to have top-quality nutritional support shipped right to your door.



You all know my dislike of "magic" supplement claims. But your results will drastically improve with the perfect post-workout drink, a complete meal replacement shake, a high quality Essential Fatty Acid, and a whole-food-based nutritional supplement. These are the only types of dietary additions I approve of.

More information coming soon. Until then, read this:

Question: Why can't I get everything I need from my diet?

Answer: First, remember that as a society, our dietary habits havechanged over the past couple of generations. A healthy diet consists of plenty of fruits and vegetables, lean proteins, and healthy fats.

Recent studies indicate that the majority of meals in the US are eaten in restaurants rather than in the home. Restaurant food tends to be too high in fat and sugar. Additionally, convenience foods now make up a much higher percentage of the average diet than in the past.

In some people well over 60% of their food is from so-called"empty" calorie foods (candy, sweets, chips, or other highly processed foods that contain very little real nutritional value other than calories).

Another factor is the high stresses foundin today's fast-paced and busy life. The greater the external stresses, the higher the nutritional demands on the body.

Eating a poor-quality diet robs you of the nutritional factors necessary to help you stay healthy. Lastly,many people are simply unaware of how to shop for healthy foods.Convenience and taste become the major criteria for food selection, while nutritional value is given little attention, if any at all.

Many nutritional researchers point tothe rising problems of obesity, diabetes, heart disease andother diseases of modern society as evidence of thedeteriorating quality of the diet most people consume.

Advanced Nutrition

Eat Every Two to Three Hours.

What to eat?

Fruits and vegetables, protein, nuts, and healthy fats. It's that simple. Don't spend another dollar on "the latest diet".

You ALREADY KNOW what to do!

So do it!

Lean Protein Tips

If you are looking to maximize fat loss then you need more than adequate protein levels.

By increasing your protein intake and decreasing your carbohydrate intake you are removing an insulin stimulant and replacing it with a nutrient that has a much smaller effect on insulin.

Control insulin and you control the rate at which you burn fat.Plus, protein has a higher Thermic Effect of Food. (For more information on the Thermic Effect of Food, check out the FREE 14 day fat loss course you receive by typing your name and email into the box under my photo)

Here are some great tips for choosing and maximizing lean protein consumption for fat loss:

Start with a lean choice:

- The leanest beef cuts include round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder & arm roasts.

- The leanest pork choices include pork loin, tenderloin, center loin, and ham.

- Choose extra-lean ground beef. The label shouldsay at least "90% lean." You may be able to find ground beef that is 93% or even 95% lean.

- Buy skinless chicken parts, or take the skin off before cooking.

- Boneless, skinless chicken breasts and turkey cutlets are the leanest poultry choices.

- Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon meats with more fat, such as regular bologna or salami.

Keep it lean:

- Trim away all of the visible fat from meats and poultry before cooking.

- Broil, grill, poach, poach, or boil meat, poultry, or fish instead of frying.

- Drain off any fat that appears during cooking.

- Skip or limit the breading on meat, poultry or fish. Breading adds fat and calories. It will also cause your food to soak up more fat during frying.

- Prepare dry beans and peas without added fats.

- Choose and prepare foods without high fat sauces or gravies.

New Fat Loss Articles!

Fitness guru Craig Ballantyne has kindly contributed some articles for CarsonCityFitnessSystems.com.

Check 'em out!

8 Metabolism Bootsters for Weight Loss


The Best Cardio Intervals for Fat Loss: Part One


The Best Cardio Intervals for Fat Loss: Part Two

We're all working our doopers off to get the website up and running, so you'll have INSTANT access to the best kick-butt, feel-good, look-great information out there!

Have a great weekend,

~Luke
Carson City Personal Training