Wednesday, 11 April 2018
Tuesday, 10 March 2015
The Top Fat Loss Secrets for Flat Six-Pack Abs and a Lean Stomach
I had the pleasure of being interviewed recently by a fitness professional from NYC, Certified Personal Trainer, Geovanni Derice. The interview is below and I think you're going to like it... I reveal some of the hardest hitting strategies for getting rid of that stubborn stomach fat to uncover those flat six pack abs that everyone wants.
"GD: Welcome Mike to our 4-ever-Toned Fitness Journal. For those who do not know you, please tell us a few things about yourself and how you can help our readers with their fitness and health.
MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 20 years now, ever since I was a teenager. Being involved in sports in high school got me interested in strength training and conditioning.
At that point, once I started feeling more energetic, getting stronger, and looking better, I was instantly hooked for life. I'm 36 now and still addicted to the way living a healthy and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis.
I decided earlier in my 20's that I wanted to make the commitment to help other people experience the excitement of being fit and getting in the best shape of their lives, especially since we've reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc.
That's why I became a fitness professional. It just gives me so much satisfaction to help others, who have struggled for years to get in good shape, and show them that it can be done, and it can be fun in the process.
I've expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals with the reach of the internet. I only hope that my passion for fitness inspires people to take action and improve how they look and feel for life.
GD: Now Mike, there's so many things out there as to what works and what does not work... if you had to pick 3 things that work time and time again to get flat lean abs, what would they be?
MG: The first and most important thing to get control of in order to lose your belly fat and get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so that you can see your abs.
There's so much confusion these days about what a healthy diet that promotes fat loss really is... after all, we are bombarded by conflicting messages in the media about what is healthy and what is not, and you have all of these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more. There's so much conflicting info, that the average consumer doesn't even know where to start when it comes to eating for fat loss.
The second thing that works time and time again, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat.
In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.
For the third thing, let's talk about actually training the abs specifically. When it comes to training the abs, if you want real results, I always recommend forgetting about the crunches and situps for the most part. They are ok for someone that is really deconditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles.
I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. To be honest, the majority of people cannot do this at first, but I provide some strategies in my book as to how to progress to doing these correctly.
GD: What are people doing wrong when it comes to developing the coveted "6 pack abs"?
MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those flat 6-pack abs is... are you ready for this?
They spend entirely too much time focusing on training their abs! WAY too much time spent on abs exercises. Sounds crazy, but it's true.
Remember, having a flat and visible six pack of abs is all about getting down to a low body fat percentage. In order to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That just does not happen when you focus too much time training a small muscle group like the abs.
Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That's what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a flat sixxer!
GD: Which exercises are the top exercises that people need to do if they are to get maximum defintion with their midsection?
MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor abs exercises like lying leg thrusts (all described and illustrated in my book).
However, maximum definition in the abs and midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercisesthat almost nobody ever does in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you want great looking flat abs, focus on those instead of focusing so much on training the abs directly!
GD: When it comes to diet Mike, people really have tried millions of ways to get one thing... and that is fat loss. What recommendations have you used to successfully help your clients lose body fat and keep it off?
MG: I have included a fully comprehensive discussion of this topic in my book, which accounts for almost half of the book, but I'll try to make some nice simple generalizations to get people started on the right path immediately. The most important thing is that your diet is as natural and unprocessed as possible. It almost always comes back to the overprocessing of food that makes it unhealthy, and makes it totally wreck your metabolism and hormone balance in your body.
For example, why eat refined grains, when you can eat sprouted whole grains (keep in mind that I usually recommend strictly limiting grain-based foods overall for best results due to the problems with antinutrients and gluten in grains which are inflammatory).
Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when you can eat natural sources of healthy fats like nuts,
avocados, fish, eggs, coconut milk, organically raised meat, and so forth.
The point is to not fall for some gimmick like extremely low carbs (although I do believe in a fairly reduced carb intake as that is a big problem for most people), low fat, super high protein, or any other combination that has you focusing on one macronutrient vs. another.
Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Trying to cut an entire food group out just works against what your body needs. I get into much more detail on this vitally important topic towards losing body fat (especially that stubborn stomach fat) for life in my book.
GD: Thank you very much Mike for sharing with us all of this great information.
Well, I hope you enjoyed this interview and plucked several nuggets of info to get you motivated and started on showing off your flat abs shortly. If you don't already own a copy, be sure to pick up a copy of my Truth about Six Pack Abs book and discover the entire system I've developed for ridding yourself of that extra ab fat for good!Monday, 2 March 2015
The Shocking Truth about Dietary Fats and Saturated Fats
You've been deceived into thinking that saturated fats are bad for you, but let's look at some facts below...
by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer
I’ll preface this article by saying that it will help if you have an open mind and accept that some of these facts are a slap in the face to politically correct nutrition in this day and age where fats are admonished by many doctors, health "experts", and the mass media.
To start, eating an adequate supply of healthy dietary fats is vitally important to your overall health. Fats are one of the main components in all of the cell membranes throughout your entire body. If you eat enough healthy natural fats, your cellular processes will proceed normally.
On the other hand, if you eat man-made, heavily processed, chemically altered fats (damaged fats) that are found in most processed foods, your cellular function will be impaired as these damaged fats become part of your cell membranes, the body will have to work harder to operate correctly, and degenerative diseases can develop.
In addition, healthy dietary fats are necessary for optimal hormone production and balance within the body and are therefore essential for the muscle building and fat burning processes. Other important functions that dietary fats play in a healthy body are aiding vitamin and mineral utilization, enzyme regulation, energy, etc.
I cringe every time I hear so called "health experts" recommend restriction of dietary fat, claiming that a low-fat diet is the key to good health, weight loss, and prevention of degenerative diseases. Restriction of any one macronutrient (protein, carbs, or fat) in your diet works against what your body needs and can only lead to problems.
All three basic macronutrients serve important functions for a lean, healthy, and disease-free body. As Dr. Mary Enig, Ph.D, and one of the leading fats researchers in the world, notes in several of her books and articles, there is very little true scientific evidence supporting the assertion that a high fat diet is bad for us.
For example, if these so called "health experts" that admonish fat are correct, and a low-fat diet is the solution to good health, then why did traditional Pacific Islanders who typically obtained 2/3 to 3/4 of their total daily calories from fat (mostly from coconut fat), remain virtually free from heart disease, obesity, and other modern degenerative diseases (that is, until Western dietary influences invaded)?
Also, why did traditional Eskimo populations, consuming up to 75% of their total caloric intake from fat (mostly from whale blubber, seal fat, organ meats, and cold water fish), display superior health and longevity without heart disease or obesity?
Why did members of the Masai tribe in Africa remain free from degenerative diseases and maintain low body fat percentages on diets consisting of large quantities of raw whole milk, blood, and meat? What about the Samburu tribe of Africa, which eats an average of 5 times the quantity of dietary fat (mostly from raw whole milk and meat) as overweight, disease-ridden Americans, yet Samburu members are lean, healthy, and free of degenerative diseases?
What about traditional Mediterranean diets, which are known to be very high in fat in some cases (sometimes up to 50-70% fat), and are also well known to be very healthy?
These examples of high fat diets and the associated excellent health of traditional populations around the world go on and on, yet it seems that many doctors, nutritionists, and media outlets still ignore these facts and continue to promote a diet that restricts dietary fat intake.
These examples of high fat diets and the associated excellent health of traditional populations around the world go on and on, yet it seems that many doctors, nutritionists, and media outlets still ignore these facts and continue to promote a diet that restricts dietary fat intake.
Well, the problem is that the good fats (the natural unprocessed health promoting fats) have gotten mistakenly lumped together in nutritional advice with the deadly processed fats and oils that make up a large percentage of almost all processed food that is sold at your local grocery store, restaurant, deli, fast food joint, etc. These deadly processed fats are literally everywhere and almost impossible to avoid unless you know what to look for and make smart choices in what you feed your body with.
Take note that I’m not recommending following a super high fat diet (although technically this can be more healthy than a high carb diet as long as you choose healthy fats).
However, in most cases, active individuals that exercise on a regular basis certainly also need adequate supplies of healthy carbohydrates for energy and muscle glycogen replenishment as well as good sources of protein for muscle repair. The above examples of the high fat diets of traditional populations and their corresponding excellent health were simply to prove the point that you don't need to be afraid of dietary fats as long as you make healthy natural choices and stay within your daily caloric range to maintain or lose body fat (depending on your goals).
Following is a list of some of the healthiest fatty foods (some will surprise you!) as well as some of the deadliest fatty foods to try to avoid at all costs:
The Healthy Fatty Food Choices:
- Coconut fat: Coconut fat is approximately 92% saturated fat, yet surprisingly to most people, is considered a very healthy natural fat. The health benefits of coconut fat lie in its composition of approximately 65% medium chain triglycerides (MCTs). Specifically, about 50% of coconut fat is a MCT called lauric acid, which has very potent anti-microbial properties helping to enhance the immune system. Also, MCTs are more easily utilized for immediate energy instead of being stored as body fat. Coconut oil is also an excellent cooking oil for stir-frying, etc. since saturated fats are much more stable and do not oxidize like polyunsaturated oils when exposed to heat and light, which creates damaging free radicals. The best sources of healthy coconut fat are organic coconut milk, virgin coconut oil (available at http://coconut-info.com), or fresh coconut.
- Extra virgin olive oil: Olive oil is approximately 71% monounsaturated, 16% saturated, and 13% polyunsaturated. Choose “extra virgin” olive oil, which comes from the first pressing of the olives and has higher quantities of antioxidants. Unlike most other oils on supermarket shelves, extra virgin olive oil is not extracted with the use of harmful industrial solvents and is one of your healthiest choices for liquid oils. Try making your own salad dressing by mixing a small amount of olive oil with vinegar. This is healthier than most store bought salad dressings, which are usually made with highly processed and refined (chemically damaged) soybean oil extracted with industrial solvents.
- Dark, bittersweet chocolate (>70% cocoa): The cocoa bean is a very concentrated source of antioxidants and responsible for part of the health benefit of dark chocolate. The fat portion of the cocoa bean (cocoa butter) is a healthy natural fat, composed of approximately 59% saturated fat (mostly healthy stearic acid), 38% monounsaturated fat, and 3% polyunsaturated fat. I’ll limit the description of healthy chocolate to ONLY dark bittersweet chocolate with >70% cocoa content. Most milk chocolates are only about 30% cocoa, and even most dark chocolates are only about 55% cocoa, leaving the remainder of those products composed of high amounts of sugar, milk fat, corn sweeteners, etc. Look for a quality dark chocolate that lists its cocoa content like Chocolove Extra Dark (77%) or Dagoba New Moon (74%), which contain mostly cocoa and very little sugar. Keep in mind that although dark chocolate can be a healthy treat, it is still calorie dense, so keeping it to just a square or two is a good idea.
- Avocados or guacamole: The fat in avocados (depending on where they’re grown) is approximately 60% monounsaturated, 25% saturated, and 15% polyunsaturated. Avocados are a very healthy natural food that provides many nutrients, fiber, and healthful fats, while adding a rich flavor to any meal. Try sliced avocado on sandwiches or in salads or use guacamole in wraps, sandwiches, or quesadillas.
- High fat fish such as wild salmon, sardines, mackerel, herring, trout, etc.: Just about any fish or seafood are good sources of natural omega-3 polyunsaturated fats, but the higher fat fish listed above are the best sources of omega-3’s. Due to the radical switch to a higher proportion of omega-6 polyunsaturated fats like soybean oil, corn oil, safflower oil, etc. in our food supply during the middle of the 20th century, the average western diet is currently way too high in omega-6’s compared to omega-3’s, which wreaks havoc in your body. This is where good omega-3 sources like high fat fish, walnuts, and flax seeds can help bring you back to a better ratio of omega-6/omega-3. I also recommend Krill Oil, which has been shown to possibly have even more health benefits than standard fish oil
- Nuts (any and all - walnuts, almonds, peanuts, cashews, macadamias, etc.): Nuts are great sources of healthy unprocessed fats as well as minerals and other trace nutrients. Macadamias, almonds, and cashews are great sources of monounsaturated fats, while walnuts are a good source of unprocessed polyunsaturated fats (including omega-3’s). Try to avoid nuts that are cooked in oil. Instead, choose raw or dry roasted nuts.
- Seeds (sunflower seeds, pumpkin seeds, sesame seeds, flax seeds): All of these seeds are great sources of natural unprocessed healthy fats. In particular, flax seeds have received a lot of attention lately due to their high omega-3 content. However, keep in mind that omega-3 polyunsaturated fats are highly reactive to heat and light, and prone to oxidation and free radical production. Therefore, freshly ground flax seed is the only way to go. Instead of using the store bought ground flax seed, you can buy whole flax seed and use one of those miniature coffee grinders to grind your own flax seed. Try grinding fresh flax seed into your yogurt, cereal, or even your salad. If you’re using a flax oil, make sure it’s a cold-pressed oil in a light-proof refrigerated container, and use it up within a few weeks to prevent it from going rancid. NEVER cook with flax oil!
- The fat in organically raised, free-range animals: This is where most people have been misinformed by the mass media. Animal fat is inherently good for us, that is, if it came from a healthy animal. Human beings have thrived on animal fats for thousands of years. The problem is, most mass produced animal products today do not come from healthy animals. They come from animals given loads of antibiotics and fattened up with hormones and fed un-natural feed. The solution is to choose organically raised, free-range meats, eggs, and dairy. At this time, the price is still a little higher, but as demand grows, the prices will come down. I've found an incredible website that actually offers free-range grass-fed meats delivered right to your doorstep at very reasonable prices. Believe me, it's very hard to find grass fed meats at any grocery stores, so I was pleased to find this site.
The Deadly Fatty Foods:
- Hydrogenated oils (trans fats): These are industrially produced chemically altered oils subjected to extremely high pressure and temperature, with added industrial solvents such as hexane for extraction, and have a metal catalyst added to promote the artificial hydrogenation, followed by bleaching and deodorizing agents…..and somehow the FDA still allows this crap to pass as food. These oils aren’t even worthy of your lawnmower, much less your body! They’ve been linked to obesity, heart disease, diabetes, cancer, and more. Even small quantities have been shown in studies to be dangerous. If you care about your health, check the ingredients of everything you buy, and if you see partially hydrogenated oils of any kind, margarine, or shortening, protect yourself and your family by choosing something else.
- Refined oils: Even if the oils are not hydrogenated, most oils on your supermarket shelves are refined, even most of the so called “healthy” canola oils. Most refined oils still undergo the high temperature, high pressure, solvent extraction, bleaching, and deodorizing processes. Anything labeled vegetable oil, soybean oil, corn oil, cottonseed oil, safflower oil, and even many canola oils have been damaged by this refining process (unless they say "virgin" or "cold expeller pressed"). This damages the natural structure of the fats, destroys natural antioxidants, creates free radicals, and produces a generally unhealthy product. Take note that the explosion of heart disease in the middle of the 20th century coincides quite nicely with the rapid increase in the use of hydrogenated and refined oils in the food supply.
- Anything deep fried: including tortilla chips, potato chips, French fries, donuts, fried chicken, chicken nuggets, etc. All of this crap shouldn't even pass as real food in my opinion!
- Homogenized milk fat - Milk fat is a very healthy fat in its natural raw state. Milk and beef from grass fed organically raised cows is known to have higher quantities of healthy fats like conjugated linoleic acid (CLA) and omega-3 fatty acids compared with grain fed cows. Traditional populations around the world have thrived in perfect health while consuming huge quantities of raw, non-pasteurized, non-homogenized, full fat dairy products. Once again, food processing ruins a good thing by pasteurizing and homogenizing milk fat, rendering it potentially dangerous inside the human body. Unfortunately, you will find it almost impossible to find raw milk in the US unless you personally know a farmer. Check out http://www.realmilk.com for more info on the benefits of raw milk and to find out if it’s available near you. As an alternative, cultured dairy products like yogurt have at least had beneficial microorganisms added back to them making them better for you. Realistically, since you probably won’t find raw milk, sticking to skim milk is the best option to avoid the homogenized milk fat. If you use butter for cooking, your best option is grass-fed butter.
I hope this article has shed some light on the truth about dietary fats and made you realize their importance in a healthy diet.
A fully comprehensive analysis on dietary protein, carbohydrates, and fat, and how to compile all of this information into a diet that promotes a lean healthy body with a low body fat percentage is provided in my book “The Truth About Six Pack Abs”. Give it a try and you won’t be disappointed!
Sunday, 15 February 2015
Surprise abs training mistakes to avoid
.jpg)
·
If you're interested in discovering some areas where you may be going wrong in your abs training and your attempts at losing stomach fat, I have an interview for you below that you'll want to read.
In it, Men's Health Magazine writer Craig Ballantyne, grills Abs-Expert Mike Geary, author of the internationally popular book, The Truth about Six Pack Abs, on the topic of abs training and the biggest myths and mistakes he sees in this field.
Also, be sure to check out Mike's site at: Free Fat Loss Bonus
Here's a copy of the first half of the interview below. In this part of the interview today, we'll just deal with training aspects.
In a couple days, I'll send out the rest of the interview, which Craig and Mike covered the nutrition aspects we need to consider to lose stomach fat and get those hidden abs to show. Enjoy!
CB: Okay Mike, so where does the average man or woman go wrong when it comes to training abs?
- Drink this 2 hrs before bed to sleep better
- · This "healthy" food DAMAGES your heart
- · Energy Drinks - Do They Make You Fat?
- · The TRUTH about egg yolks
- The Salad Dressing to NEVER Eat
MG: Most people are probably going to be surprised with this answer. In their quest for 'six pack abs', the biggest mistake I see people making is wasting WAY too much of their time training their abs directly... pumping away with all kinds of different abs-specific exercises.
I'm sure you know what I'm referring to. The person is trying so hard to get those abs to show, that they're spending almost all of their time in the gym with hundreds of reps of various crunches, leg raises, twisting exercises, etc. Meanwhile, all of that wasted time directly training the abs could have been better spent on a properly designed full body workout program that would elicit a much better metabolic response and increase the fat-burning hormone levels in their body as well.
After all, losing the stomach fat that is covering the abs is the MOST important aspect for most people to finally be able to make their abs visible. Unfortunately, pumping away with hundreds of crunches and leg raises does NOT cause much of a metabolic or fat burning hormonal response.
This is the main focus of my Truth about Six Pack Abs book... full body training programs and proper nutrition to strip off that stubborn belly fat and reveal the six pack that's hiding underneath!
Of course it wouldn't be an abs book if I didn't focus on ab development too, but I make sure firstly that the most important concepts for lasting body fat reduction are understood.
CB: Do you see any gender differences in mistakes they make? And more importantly, do you see any gender differences in the response to various types of ab training?
MG: To be honest, I don't really see any need for men or women to train differently. Bottom line... the best exercises are the best exercises regardless of gender.
However, in regards to mistakes I see between genders... Yes, I tend to see women more often are deathly afraid to use weight training with anything but really light weights. That is a shame, because THE most effective way to gain control over your body fat for life, is to maximize your lean muscle that your body carries, as well as working that muscle hard through intense resistance exercise regularly.
It's important for women to realize that regular strength training using heavier resistance will NOT "bulk them up" (as long as caloric intake is controlled), but rather is one of the key secrets for losing body fat and staying lean year-round. As a matter of fact, some of the leanest females that I've trained over the years are the ones that aren't afraid to work hard with the weights.
I also notice that most women (and a lot of guys too) spend way too much time with slow cardio exercise. This is simply not necessary, and the way I combine high intensity resistance training into full body routines provides enough of a "cardio" workout in itself usually. We'll get back to this in a minute though.
CB: What about ol' school sit-ups? Do you use these? Are they good, bad, or does it "depend"?
MG: Sit-ups are a controversial topic. I don't think they're good or bad per se, but rather "in between". I didn't include them in my program. I simply don't feel they are necessary, and I think there are much more effective abs exercises to focus on. Personally, I almost never do sit-ups except occasionally for a little variety every now and then.
CB: Give us a weekly sample ab training program. How many days per week? What are a couple of the best exercises you'd pick? How many sets? Reps? Rest?
MG: Well, first I'd like to point out that the full body movements that make up the majority of my programs indirectly work the abs and the entire "core" area to a fairly decent extent. However, I do include abs-specific exercises into the routines generally about twice per week. The "abs-specific" portion of the workouts generally only take about 5 minutes at most with very little rest between exercises.
Once people are past the beginning phase of gaining some initial ab strength, I try to get them away from the exercises that are too easy, where someone can do 50 or 100 reps, as is frequently common with standard crunches. Instead, I like to focus on higher resistance exercises that actually stimulate the muscle fibers to a much greater degree.
One example of a higher resistance abs exercise is hanging leg raises with a proper "pelvic curl up". It's funny but usually someone that has been wasting so much time with hundreds of reps of crunches can usually only do a few solid reps when they first attempt some of these higher resistance exercises.
We also make sure not to neglect some rotational movements, as well as some work for the deeper muscles like the transversus abdominis.
CB: What do you use for burning fat, intervals or slow cardio? Or both? Any gender differences here? Or differences between fitness levels (beginner vs. advanced)?
MG: In most cases, my answer is definitely intervals... or as I like to call it "variable intensity training". In general, I think slow steady pace cardio is a waste of time, especially if the goal is lasting fat loss.
I think people need to get away from this thinking about "fat burning zones" and calories burned during the actual workout, and look at the bigger picture of what you're doing in your workout to stimulate the greatest metabolic response in your body... and the best metabolic and hormonal response is achieved through variable intensity training and strength training, not slow steady-pace cardio.
Now I will say that if someone is really deconditioned and can't handle higher intensity exercise routines just yet, this still doesn't mean that they can't simply use lower intensity routines, but still use it in a "variable intensity" fashion, by alternating between higher and lower exertion levels throughout the workout.
That wraps up our training portion of the interview. For more info about whether the Truth about Six Pack Abs Program is right for you, be sure to check out the following site:
I'll be back in a few days with the portion of the interview where we discuss the common nutrition mistakes most people make while trying to reduce body fat.
Sincerely,
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Certified Nutrition Specialist
Certified Personal Trainer
PS - feel free to forward this email to any friends or family that you think would enjoy these training tips.
Tuesday, 10 February 2015
Secrets for losing stubborn stomach fat
Just recently I had the pleasure of meeting a fellow fitness professional named Mike Geary of TruthAboutAbs.com (insert aff link). Now Mike is a well-known expert who deals exclusively with the most effective strategies for losing stomach fat so that you can finally uncover those elusive six pack abs that everyone desires.
Some of Mike's strategies deal with nutrition aspects and others deal with training techniques, but I was impressed to see that Mike has put together one of the most comprehensive resources for dealing with all of the aspects necessary to finally get rid of that nasty belly fat for good.
The key is that Mike focuses on the REAL techniques that are going to get you lasting results, and teaches you how to avoid all of these "quick-fix" scams and gimmicks that are all over the infomercials and the internet these days.
Several of the mistakes that Mike see's every day where people are going wrong in their fat loss attempts are:
1. Most people are wasting too much of their time doing hundreds of reps of ineffective crunches, situps, and other "abs pumping" exercises in their attempt at losing stomach fat.
Mike has discovered that there are certain highly effective exercises that stimulate your metabolism much better, and increase your fat burning hormone levels much more. These exercises that Mike outlines are the best of the best for getting a lean, chiseled body.
Mike has discovered that there are certain highly effective exercises that stimulate your metabolism much better, and increase your fat burning hormone levels much more. These exercises that Mike outlines are the best of the best for getting a lean, chiseled body.
Surprisingly to most, the majority of these most effective exercises for stomach fat loss are NOT "abs-specific" exercises. Not only that, but Mike shows you how to combine and sequence them to get the best metabolic and fat loss results possible, changing the shape of your entire body.
2. Most people are wasting way too much time doing hours upon hours of boring monotonous cardio routines.
Mike has researched this topic extensively, including an entire course he's taken comparing different modalities of cardiovascular exercise. After all of this research, we've come to the conclusion that the majority of people out there are not doing the right types of cardio exercise. In fact, most people may actually be inadvertantly decreasing their metabolic rate by doing too much of the wrong types of cardio!
The strategies that Mike reveals in his program go beyond "interval cardio" too.
3. Most people are failing miserably with fad diets.
Mike reveals exactly why most low-carb or low-fat diets are actually working against what your body needs to become lean and ripped and maintain it for life! Mike shows you exactly how to stop falling for the gimmick diets and finally develop a truly healthy eating style that you can actually enjoy for life without being overly restrictive. It's actually easier and more enjoyable than you believe!
Go to Mike's Truth about Six Pack Abs site today and discover the exact system that Mike is using to help thousands of his clients from all over the world get leaner than they've ever been before. This system will help you to lose that stubborn stomach fat that has plagued you for years, so you can finally get that sexy six pack that you've always wanted. Here's the site:
Don't forget to visit Mike's site today, as he's giving away some great free bonus reports and other tools that might not be available much longer.
To being lean, strong, and healthy for life,
Sign off.
Why excess abdominal fat is more DEADLY than you think
Below is an article contributed by Mike Geary, the founder of TruthAboutAbs.com (use your affil link). I thought this was an important topic to share with you because the reality is that most people simply don't realize how dangerous their excess abdominal fat really is to their health.
The Hidden Dangers of Your Excess Abdominal Fat - It's More Serious Than a Vanity Issue!
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.
However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.
If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.
The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.
Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.
The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.
If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.
The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.
I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.
Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.
Get the solution to rid yourself for life of this problem at...http://www.truthaboutabs.com/
Train hard, eat right, and enjoy life!
Monday, 9 February 2015
The TRUTH about Potatoes, Glycemic Index, and White Foods - Friend or Foe for Fat Loss?
bởi Mike Geary , Certified Specialist Nutrition, Certified Trainer cá nhân của tác giả sách bán chạy nhất: The Fat Burning Kitchen & The Top 101 loại thực phẩm Chống lão hóa
Tôi muốn bắt đầu một cuộc thảo luận hôm nay về ít carbohydrates ... và đặc biệt, "thực phẩm màu trắng" cũng như khoai tây. Một lý do tôi muốn đề cập đến điều này là vì có quá nhiều khoai tây các chuyên gia sức khỏe và thể nói xấu về là một sự lựa chọn carbohydrate xấu vì chỉ số đường huyết cao. Một số thậm chí còn nói những điều vô lý như "tránh bất kỳ và tất cả các carbohydrates trắng".
Ok, bây giờ trong khi tôi chắc chắn đồng ý rằng bánh mì trắng và đường trắng tinh chế là hai trong những điều tồi tệ nhất, chúng tôi có thể được cho ăn cơ thể chúng ta, tôi chắc chắn không đồng ý với bất kỳ và tất cả tránh "carbohydrates trắng". Bây giờ tôi biết tất cả các buzz gần đây đã được về thực phẩm đầy màu sắc và các chất chống oxy hóa bảo vệ mà chúng chứa. Họ nói với bạn để tập trung vào màu sắc và tránh xa màu trắng.
"White Foods" không nhất thiết phải luôn luôn là kẻ thù
Sự thật là các loại thực phẩm đầy màu sắc là rất lớn, nhưng nó là một sai lầm lớn để cụ thể tránh các loại thực phẩm màu trắng! Có rất nhiều thực phẩm màu trắng có chất dinh dưỡng cụ thể mà khó tìm thấy ở nơi khác. Hãy xem xét một vài ví dụ ...
Hành tây và tỏi
Những gì về hành tây và tỏi? Họ là cả hai màu trắng và chúng chứa rất nhiều các dưỡng chất thực vật bảo vệ, vitamin và các chất khoáng mà không phải là dễ dàng để tìm thấy ở những nơi khác trong một chế độ ăn uống bình thường ... chất dinh dưỡng như allicin, quercetin (một flavonoid quan trọng), crom và độc đáo khác chất dinh dưỡng chống viêm.
Trong thực tế, hành tây là mạnh mẽ như vậy đối với sức khỏe của chúng ta, mà một nghiên cứu của người sống trăm tuổi (những người mà sống đến hơn 100 tuổi) đã xác định rằng một chủ đề phổ biến của các cá nhân lành mạnh đáng kinh ngạc là họ đã ăn nhiều củ hành trong suốt cuộc đời của họ. Và chúng ta cũng biết rằng tỏi là một trong những chất mạnh mẽ nhất cho một hệ thống miễn dịch mạnh mẽ, trong số những phẩm chất khác.
Súp lơ
Một ví dụ về một cái gì đó màu trắng là rất tốt cho bạn là súp lơ. Súp lơ được nạp với vitamin C, chất xơ, khoáng chất, và các hợp chất đặc biệt như glucosinolate và thioxyanat, mà là đặc biệt phong phú trong các loại rau họ cải như bông cải xanh, súp lơ, bắp cải. Và một thực tế ít được biết đến là một số các hợp chất trong các loại rau họ cải giúp chống lại các hợp chất estrogen khác trong cung cấp thực phẩm và môi trường của chúng ta và có thể giúp ngăn chặn mỡ bụng dư thừa. Vì vậy, ăn súp lơ lên trên đó!
Nấm
Không nhiều người nhận ra điều này, nhưng đáng ngạc nhiên, thậm chí nấm trắng có hàm lượng các chất dinh dưỡng và chất chống oxy hóa độc đáo. Nấm trắng cao trong một vài loại chất chống oxy hóa gọi là polyphenols và ergothioneine. Và một số loại nấm như nấm portobella, là nguồn đáng ngạc nhiên tốt của Vitamin D.
Khoai tây
Bây giờ cũng dẫn chúng ta đến một ví dụ khác - khoai tây trắng (mà bằng cách này, cũng có thể được tìm thấy trong, màu vàng, giống màu tím đỏ, vv). Nhiều chuyên gia y tế cho rằng khoai tây là một carbohydrate xấu, vì họ được cho là có một chỉ số đường huyết cao. Trước hết, nếu bạn đã đọc của tôi ebook Fat Burning bếp , sau đó bạn hiểu rằng chỉ số glycemic không nhất thiết phải là yếu tố quan trọng nhất trong việc lựa chọn carbohydrates của bạn.
Trong khi một sự tổng quát có thể được thực hiện mà hầu hết các chỉ số glycemic lựa chọn carbohydrate thấp sẽ giúp bạn giảm mỡ cơ thể dễ dàng hơn so với các lựa chọn chỉ số đường huyết cao, nó không phải là tất cả những gì nó nứt lên được. Có rất nhiều yếu tố khác để xác định như thế nào cơ thể của bạn sẽ phản ứng để xử lý và các carbohydrate ăn vào bụng, chẳng hạn như tải đường huyết và cách bạn kết hợp các thực phẩm GI cao với các loại thực phẩm khác như protein, chất xơ, và chất béo, mà tất cả chậm hấp thụ của các carbs ăn phải.
Ví dụ, sử dụng tải đường huyết là một ví dụ ... nó được biết rằng dưa hấu có chỉ số đường huyết cao. Tuy nhiên, khối lượng đường huyết của một khẩu phần bình thường của dưa hấu là chỉ cách quá thấp đối với cơ thể của bạn để bắt đầu đóng gói về chất béo cơ thể chỉ vì bạn đã ăn một loại trái cây chỉ số đường huyết cao. Bạn sẽ phải ăn như một số lượng rất lớn của dưa hấu chỉ để có được đủ gram carbohydrates có bất kỳ tác động tiêu cực glycemic, mà nó chỉ là không sensical.
Chưa kể rằng dưa hấu cũng là một nguồn tuyệt vời của vitamin, khoáng chất, và lycopene. Không chỉ là không có lý do để tránh nó chỉ đơn giản bởi vì nó có chỉ số GI cao. Quan điểm của tôi là ... thanh kẹo, bánh nướng, bánh rán và làm cho bạn chất béo ... KHÔNG dưa hấu, cà rốt hay khoai tây ... khoai tây chiên kiểu Pháp loại trừ tất nhiên.
Ngoài ra, như tôi đã đề cập, kết hợp thực phẩm rất quan trọng trong cách cơ thể của bạn xử lý các carbohydrates và đường trong máu và insulin phản ứng liên quan mà bạn nhận được. Ví dụ, nếu bạn kết hợp một chỉ số glycemic carbohydrate cao có thêm một nguồn chất xơ, chất béo lành mạnh , hoặc thậm chí một số protein, gấp nhiều lần đường máu và đường huyết phản ứng sẽ bị chậm lại đáng kể bằng cách bạn kết hợp các thực phẩm.
Được rồi, để lại cho quan điểm của tôi rằng khoai tây trắng thực sự là một carbohydrate lành mạnh miễn là bạn ăn chúng trong các hình thức đúng ... và xin đừng làm hỏng chúng bởi sâu chiên chúng thành khoai tây chiên hoặc! Khoai tây chiên kiểu Pháp là một trong những điều xấu xa nhất từng được phát minh cho sức khỏe của bạn, nhưng chỉ vì chúng tôi làm hỏng chúng bằng cách ngâm chúng trong bồn tắm thiêu đốt của chất béo trans trong nồi chiên sâu sắc từ các loại dầu hydro hóa thường được sử dụng.
Hãy nhớ rằng khoai tây chứa rất nhiều vitamin và khoáng chất có trong danh sách là cách quá dài để mặc thử.
Một cảnh báo mặc dù về khoai tây: Xin lưu ý rằng khoai tây cũng chứa độc tố mức thấp gọi là glycoalkaloids (đó là cơ chế bảo vệ của thực vật) được tập trung trong da, do đó, nó là một ý tưởng tốt để luôn luôn khoai tây gọt vỏ trước khi thực hiện bất kỳ món ăn với họ. Bài viết này giải thích về các chất độc trong khoai tây và làm thế nào để vẫn được hưởng khoai tây trong khi giảm thiểu các độc tố .
7-9 khoai tây mỗi ngày sẽ làm cho bạn béo hơn?
Về chủ đề của khoai tây không phải là xấu như vậy sau khi tất cả, tôi không nhớ nơi tôi thấy điều này được tham chiếu, nhưng gần đây tôi thấy một nghiên cứu cụ thể mà đã có người tham gia ăn một cái gì đó giống như cả 7-9 khoai tây mỗi ngày trong nhiều tuần.
Tại kết luận của nghiên cứu, khoai tây ăn có thực sự luôn bị mất cân! Tôi muốn liên đoán rằng lý do những người bị mất cân là họ có lẽ vì vậy toàn ăn tất cả những khoai tây damn, rằng họ thực sự tiêu thụ ít calo hơn bình thường! Một củ khoai tây cỡ trung bình chỉ có khoảng 100-120 calo, và tôi chắc chắn có thể tưởng tượng bạn sẽ được đầy đủ liên tục từ 7-9 ăn khoai tây mỗi ngày.
Tất nhiên, điều này không có nghĩa là khoai tây chiên là okay để ăn! Những người sẽ chỉ làm cho bạn chất béo và các chất béo trans sẽ dẫn đến một cái chết sớm. Nghiêm túc ... khoai tây chiên là một trong những loại thực phẩm chết người nhiều nhất trong việc cung cấp thực phẩm của chúng tôi. Plus, khoai tây chiên xây dựng acrylamit nguy hiểm từ dầu rán phản ứng với tinh bột, và các hợp chất gây ung thư.
Dù sao, trở lại 7-9 toàn bộ khoai tây mỗi ngày ... Bây giờ tôi sẽ không bao giờ khuyên bạn nên đi đến những thái cực, nhưng quan điểm của tôi là một củ khoai tây thỉnh thoảng một vài lần một tuần sẽ không làm tổn thương những nỗ lực của bạn để có được nạc, đặc biệt nếu bạn kết hợp nó với một số loại rau khác xơ và có thể là một chất béo lành mạnh và một số protein. Ngày lưu ý rằng, tôi có một công thức nấu ăn yêu thích của tôi cho bạn, sử dụng khoai tây.
Chái Body Potato Side Dish Geary của
- Số lượng mong muốn của khoai tây bé (Tôi thích sử dụng hỗn hợp này tôi tìm thấy gần đây tại một cửa hàng thực phẩm sức khỏe ... nó là một hỗn hợp của khoai tây bé màu trắng, đỏ, vàng, và màu tím)
- 1 hạt tiêu đỏ
- Ớt xanh 1
- 1 tiêu vàng
- 1 hoặc 2 củ hành tây
- một vài nhánh tỏi, băm nhuyễn (hoặc nghiền tỏi trong một hũ, tốt hữu cơ)
- 1 hoặc 2 muỗng canh dầu ôliu, bơ ăn cỏ, và / hoặc dầu dừa tinh khiết (đôi khi tôi pha trộn một chút của tất cả 3)
- một chút muối, tiêu vừa ăn (Tôi thích sử dụng muối biển thay vì muối thương mại bình thường)
Cắt khoai tây thành từng miếng bé hơi nhỏ hơn và diễn ra trong một nồi hấp cho đến khi mềm tất cả các cách thức thông qua. Lát lên ớt và hành tây vào dải và thêm với tỏi băm nhỏ vào chảo với dầu ô liu và / hoặc bơ và / hoặc dầu dừa. Nấu ớt, hành, tỏi cho đến khi mềm, và sau đó thêm khoai tây bé hấp. Khuấy đều tất cả với nhau và phục vụ. Đây là một món ăn ngon và khỏe mạnh mà đi tuyệt vời với thịt gà hoặc thịt đỏ.
Tôi hy vọng bạn đã rất thích chủ đề này chút ngày hôm nay về khoai tây, carbohydrate lành mạnh, chỉ số đường huyết, và kẻ giết người khỏe mạnh khoai ý tưởng công thức của tôi!
Nếu bạn rất thích bài viết này ngày hôm nay, cảm thấy miễn phí để chia sẻ trang này với bạn bè của khoai-yêu thương của bạn và gia đình.
Subscribe to:
Comments (Atom)
.jpg)
