Scott Colby, CPT just interviewed me recently for “Fit Pros Against Cancer.” My job: Help give away a TON of free fitness information to his listeners as they called into the show.

And I think I did a pretty good job.

You tell me… ; )

Here’s what we cover in just about 30 minutes…

1. How much fat can you burn (and inches can you lose) in just 6 days?…
2. How to make fatloss “easier” (not ‘easy’… but easier!)…
3. What to do about perimenopause and menopause stress and the fat-gain that comes with it… AND…
4. The “Stress-Free” dietplan for women who fight the “pooch” or who are going through perimenopause or menopause!
5. Is exercise worthless if you sit down while you work?…
6. What about fitness for “seniors”?… Can you gain muscle and shed fat past the age of 60?
7. An inhome exercise that lasts 7 minutes but that can increase the lifespan of women by up to 60%! …
8. The shocking truth about whole grains and disease…
9. The “myth” of shaping/building muscle AND dropping bodyfat at the same time… hear the TRUTH about this once and for all! …
10. How you can have your cake (literally!) and eat it too (i.e. get all the fatburning benefits while still enjoying desserts)…
11. How to “reboot” your key fatburning hormone using nothing more than the food in your refrigerator!…
12. This freee substance uses 90% or more of your calories… and you need more of it… find out what it is!…
13. The “Food Purist” versus the “Food Rebel”… which one are you?…
14. The one thing you can to TODAY without hardly any effort to improve your appearance and your health!…
15. 2 simple exercises you can do at work to remove back strain and improve your abs (yes… ABS!)…
16. Why the “baby boomer” generation is literally being left out of most fitness plans… and a plan that’s perfectly suited for all boomers!…
17. The 1 trick I use to workout without nagging injuries! …
18. Why exrercise decreases 1 critical sex-hormone… and what you can do to prevent it (even increase it!) …
19. The importance of strength over the age of 30 (it’s not what you think… and it’s VITAL!) …
20. And more!

Listen By Clicking The Play Button Below!

Products + Free Video Mentioned In Audio Include…

Technorati Tags: 7 Minute Body, 7 Minute Muscle, AudioFIT, Cardiovascular Training, Every Other Day Diet, fat loss, Fitness, Nutrition, Radical Fat Loss Blueprint, Resistance Training, Stress

Several recent studies have pointed to the validity of doing very short cardio sessions (10 minutes) several times a day as being as beneficial… or even better… than one longer session. I agree, assuming you do some form of interval work in your cardio sessions. In fact, unless you want to drop a lot of bodyfat, you can get by with one 9-minute session a day if you do it right.

Quick Start: Try three super-short sessions with at least a 2-3 minute higher-intensity ‘burst’ in the middle. You do not have to go to the gym to do this. You can do this by walking stairs, stepping up and down on a low platform, or even walking outside. Let’s face it: 10 minutes is a lot easier on the brain than 30 minutes… and just as good.

For More Information: When you pick up my book The Every Other Day Diet you’ll have a chance to get my book 7 Minute Body for 1/3 the retail price for a limited time only.

In 7 Minute Body, I cover my personal 9 and 15-minute cardio sessions, my 3-minute abs workout (no kidding… I do not train my abs for more than 3 minutes!) and more.

Watch the presentation on my Every Other Day Diet homepage or just click here now to just pick up 7 Minute Body now.

Technorati Tags: 7 Minute Body, 7 Minute Muscle, Cardiovascular Training, Every Other Day Diet, fat loss

One of the biggest myths out there is the myth that eating healthy costs too much.

Just the opposite… and I’ll prove it to you in three ways.

#1: Cash

Here’s some sample figures courtesy of my friend Scott Tousignant’s fitness blog…

2 medium size sweet potatoes $1 or… small fries from a fast food joint

2 red peppers $1 or… a can of pop

Bowl of oatmeal with fruit & protein powder $2 or… large bag of chips

6 Chicken Breasts $10 or… a sub combo from a fast food joint

18 eggs $3.50 or… a burger from a fast food joint

2 salmon fillets $15 or… large pizza

Loaded chicken salad (homemade) $3 or… bag of cookies

Large bag of oatmeal $3.50 or… 4 chocolate bars

Not much of a comparison, it is?

Yet the foods on the left would feed a family of two or more for 4-7 days… the foods on the right? 2-3 days if you live through it.

Tips to make the most expensive part of eating healthy — the cost of quality meats — go further include…

1. Use tofu fillers in chicken and beef recipes. Even if you hate tofu, you can barely taste the difference when combined properly.

2. Buy your meats in bulk online. You can find less expensive grass-fed beef and naturally-raised chicken and have it delivered to you if you live near a large city. If not, check the local farmers.

3. Eat meat only 3-4 times per week and use black beans with rice or inexpensive tuna for your other days. I eat tuna cooked in a skillet with lots of veggies and some olive oil almost every night and I LOVE the taste!

My book The Every Other Day Diet has over 40 pages of recipes in it to help you eat healthy and cheap… and you can still eat out and consume your favorite foods several times per week.

#2: Your Health

Do we ‘really’ need to talk about buy new (usually larger) clothes every year or two? Or about the health care costs associated with being even 20 pounds over your ideal weight, let alone more? How about the time you miss from work with excessive colds?

Eating healthy and taking care of your body adds years to your life… and for the record, the years eating poorly takes away from your life, on average, costs each American over 80,000 in medical expenses.

Want to add that to your food budget?

#3: The Big Picture

Anyone who has been fit knows the joy it brings… the freedom you feel from wearing whatever you want… the productivity you see from increased energy… the pace at which you move during the day.

Not only are these gifts priceless, but they are also massive cash-savers. Your productivity alone can add thousands to your bottom line each year, well off-setting any costs associated with eating quality food.

The Bottom Line…

Like any good accountant would suggest, you need to look at your ROI (return on investment) if nothing else.

What does investing in a better body, greater health, and vibrant energy do for your life? How can that actually translate into more income AND less expense?

You will be surprised.

Remember:
Don’t Quit. Get Fit!

P.S. If you want some tips on getting started with shedding that excess weight… go here for a short video… and prepare to take some notes! …

it’s freee….

Weight Loss Tips <--- click.here

Technorati Tags: Every Other Day Diet, fat loss, Nutrition, Radical Fat Loss Blueprint

Caution:

This sounds like a silly question, but it’s really the most important question you can ask:

“What REALLY makes me increase my bodyfat?”

Is it too many calories? Sure. That’s one part. But I know people who can eat 4-5K calories a day and not add an ounce.

Is it dietary fat? Rarely if ever.

Fat is necessary to melt bodyfat. It is true that fat has more calories per gram than protein or carbs, but let’s look at this logically:

40% protein; 40% carbs; 20% fat = 40% fat; 40% protein; 20% carbs

So… no. Increasing your dietary fat does not mean you’ll get fatter…

UNLESS… ready?

Your insulin levels are too high.

Elevated insulin is not only the prime cause of diabetes and a sign of being hypoglycemic, but it’s also the prime numero uno reason people get fat.

And insulin is stimulated most by too many carbohydrates… even the so-called “healthy carbs!”

HOWEVER… ready again?

You can still eat carbs… you do not need a “low-carb” dietplan every day in order to keep your insulin and bodyfat low.

You just have to know what TIME to eat the carbs.

There’s a time and place for everything and carbs are no exception.

I have a presentation here that tells you more about how important timing is and how you can eat your carbs (even sweets) and shed bodyfat…

… here:

The EODD System <--carb-friendly dietplan

That being said:

If I had to cut one thing out of my diet for 1-4 days it would definitely be carbs.

I need fat… fat helps melt bodyfat… and I have trained my body to use its own fat-stores for fuel.

( See how on the linked-page above )

I DEFINITELY need protein… and so do you.

Protein speeds up thermogenesis, or your body’s own fat-burning heat factory.

Protein also blunts your appetite so you naturally eat less.

Some carbs are healthy… and I do not recommend you cut out low-sugar fruits and green veggies… you need that stuff.

But you don’t need grains, breads, etc.

At least for a few days.

THEN… you need them… but only after you do two things.

Find out more here:

The EODD System <--carb-friendly dietplan

Remember: Don’t Quit. Get Fit!

P.S. My favorite “Feed Meal” (that’s what I call meals where I eat a lot of calories and carbs) is this:

Small serving of protein (1/2 my normal serving size) like chicken, tuna, etc.

Brown rice or baked potato

Slice of pecan pie (or Key Lime pie… yum.)

Then later that day I’ll have a few slices of New York-style pizza.

The next day I’m LEANER. It never fails.

The only time this can fail is if you do not set your body UP to receive these carbs and some junk food.

I call this my “Real World Favorite Foods Dietplan.” That’s not the name of my System but it could be! That’s exactly what it is.

I love it… so will you…

The EODD System <--carb-friendly dietplan

Technorati Tags: carbs, fat loss

There’s not many people who do not want to burn more bodyfat.

If you are in the fat-burning club, then these 5 easy tips are for you:

5 Easy Fat-Burning Tips <— quick tips

Enjoy, and feel free to share this blog post with others.

P.S. If you would rather watch a short video on 3 keys to greater weight loss, then go here:

3 Keys To Weight Loss <— video tips

Technorati Tags: Every Other Day Diet, fat loss

When I wrote “7 Minute Muscle” and “7 Minute Body” (the in-home version; both books come in the same package) I thought I was doing the muscle-mass crowd a huge favor.

I was right… and I was wrong.

I was right because the 7MM-style training has put serious muscle shape, tone, and size on people from all ages.

I was WRONG because it did more than just add lean muscle:

THIS makes people THINNER…

7 Minute Body workouts <– fastest bodyshaping workout EVER

The short version of the science behind why this happens and a sample workout routine is included in today’s newsletter.

Yep: the workout I intended people to use for building muscle turned into one of the fastest ways to melt body fat.

Weird.

I say “weird”… it’s not that weird to me. I know why it works so well. But it was kinda weird for my readers.

The secret is density training.

Density is basically getting the most amount of work done in the least amount of time. More work in less time = more energy.

More energy spent = greater fatloss.

Fatloss (and muscle-shaping) is not an issue of length of time as much as it is an issue of work divided by time.

The body was made to perform in bursts, not in long bouts. This is why our immediate fuel sources (which come mostly from carbohydrates) are WAY too efficient… so much so that we store incredible amounts of fat from consuming too many of the “fast-fuel” foods.

The best way to combat this fat-storing problem is to use your body the way it was designed to be used: In bursts of fat-burning power that are intense, short, and highly focused.

That’s the basics behind density training.

More here:

7 Minute Body workouts <– fastest bodyshaping workout EVER

Want a practical example? Great… let’s look at a 7 Minute Muscle chest workout followed by a 7 Minute Muscle “GXP” Cardio workout.

Your total workout time: A whopping 16 minutes.

That’s “TOTAL” workout and cardio time, minus a short warm-up.

After your warm-up, you would start with the first of two “Phases”:

The first 5 minutes is called The Power Phase.

This is followed by The Mass Phase (Mass is for adding lean muscle) which last only 2 minutes.

During the Power Phase, your weight you select for any movement (from a bench press to a push-up) stays the same. This makes it very easy to shorten your rest intervals between sets.

Your repetitions will be a maximum of 5 for your Power Phase using a weight that’s about 60% of your normal 5-rep max. You will rest as little as possible between sets.

The first few sets will feel light, but as time progresses this “light” weight will become more and more challenging. In fact you will drop your repetitions down quite low in order to complete the 5-minute Phase… and that’s GOOD.

That’s what we want: As many repetitions as you can get during 5 minutes, but never exceeding FIVE repetitions, during your Power Phase.

Your rest intervals are up to YOU… you can rest a short or as long as you need.

This is a very creative and personal workout!

Your goal is simple: Get more TOTAL reps (called “Aggregate Repetitions”, or “AR”) than your previous workout.

This is what makes 7 Minute Muscle so unique: The progression is built-in.

Most people fail to progress in the gym because they simply do not track their workouts carefully enough.

With 7 Minute Muscle you don’t have to track an entire workout: Only ONE number. The total number of repetitions, or your “AR”.

Simple!

Your Power Phase for a chest workout may look like this:

EXERCISE:
Incline Machine Press (upper chest)

5 reps (rest 20 seconds)
5 reps (rest 15 seconds)
4 reps (rest 20 seconds)
3 reps (rest 30 seconds)
3 reps (rest 30 seconds)
1 rep (rest 20 seconds)
1 rep (end)

]Total AR: 22 reps
Total Time: 5 minutes

Your goal next time is to get 23 repetitions using the same weight. Once you can get 5 repetitions every set it’s time to increase the weight for this movement.

You would then move to your Mass Phase (2 minutes) which would be a different chest exercise for TEN repetitions.

Same goal, same principles apply… beat your previous AR.

The end result is a 7-minute workout that shapes your chest AND burns a lot of fat due to the principles of time/energy expenditure and the fact that muscle burns calories.

You end your 7 minute workout with “GXP” Cardio. This is 9 minutes long… that’s it! But your body is primed to melt off a lot of fat after your 7 minutes of intense weight training… and you will drop the fat if you do this workout right.

You start with 3 minutes on the exercise device of your choice (I prefer the treadmill.)

You work your way up to 85-90% of your maximum heart rate, or a perceived exertion rate on a scale of 1-10 of 7 to 8. No more is needed to get the desired results.

You stay at this level for just 3 minutes.

Then you cool down for 3 minutes.

That’s IT.

That’s your entire cardio workout and weight-training workout… all in 16 minutes (about 20 with a warm-up.)

And you will progress faster, burn a lot more fat, and save SO much time you may have to take up a new hobby!

Get more info here:

7 Minute Body workouts <– fastest bodyshaping workout EVER

Technorati Tags: 7 Minute Body, 7 Minute Muscle, Density Training, fat loss, in-home workouts, weight loss, weight workouts

I took a big, huge, massive sigh of relief today.

Finally… the FDA did something right when it comes to bogus “magic” diet-fatburn pills.

A panel of experts reviewed Vivus Inc.’s new wonder-pill “Qnexa” today.

They gave it the thumbs-down.

Why?

Oh… pesky little reported side-effects like… (are you ready for this?)…

Heart Attacks
Stroke
Increased Risk of Suicide (yikes!)
Memory/Concentration Loss

You know… “minor” stuff like that.

GEEZ. What the hell are these drug companies thinking?

Oh, right…

Quick-Fix =
Big-Bucks

Got it.

So, I am going to believe that YOU are much smarter than the morons who tried to get this drug past the FDA.

I’m going to assume you want a solution to this obesity pandemic and your own fatloss issues (if you have them) that do NOT involve risking your life for a thinner you.

“Oh, Marge… she looks so thin in her casket…”

THIS IS NOT A GOOD EULOGY! : )

Listen: I get it. I really do.

I’m an athlete and we are always looking for tricks to help increase our performance. But your body is simply too smart for these fatloss-pills people are trying to pass off as “a break-through medical discovery.”

Nonsense… more like heart-breaking medical waste of time.

One day… perhaps even in my lifetime… someone will invent a chemical that actually works to shed bodyfat without harming the body. That will be a great day for all of us.

Even so, I can all but promise you that this chemical will have its nasty side-effects and/or be limited in duration or power.

Nothing, repeat NOTHING you can pop in your mouth will give you the JOY that managing your dietplan and bodyweight can give you.

NOTHING!

It’s one of the greatest feelings in the world.

And here’s a fantastic clue for you: The reason we want to be thin is because of the FEELING it gives us. Most everything we do is based on feelings.

Quick-fixes negate the most powerful thing about feelings: Earning the right to have them!

Think of it this way: Would you feel more alive and powerful if you climbed a mountain or if you took a helicopter ride to the summit?

Sure, the helicopter is easy… but which is more personally rewarding?

Think of your own body transformation goals as your personal mountain to climb.

No helicopters… just really good guides (I volunteer) and solid climbing tools (like a great real-world dietplan, solid workouts that work WITH your schedule, and realistic but exciting goals.)

Your goals will become your base camps along your summit of your personal journey to the best you possible.

Color me silly, but I think that sounds FAR more empowering and rewarding that popping pills.

As you probably know I wrote one of the top books in the world on “real-world” weighttloss (spelled that way so the spambox won’t eat your email… : ) I made this dietary System as easy as possible… but NO plan is “easy” and there is NO quick-fixes out there without serious pricetags.

That said, I have some “rebel tricks” to share with you today… and they won’t put you six feet under before your time.

Just click on the page below and then click on “Articles”… then you’ll see it. It’s the first article, “3 Diet Secrets Revealed”.

Go here:

Video Plus Articles Homepage

You can’t sell this stuff in a bottle… but it works to get the bodyfat off and keep it off.

Remember:

Don’t Quit… Get Fit.

Sincerely,

J O N B E N S O N

—-> SPECIAL NOTE: On the article page above, be sure to read until the bottom. If you like that article you can now just click a button and share it with your friends on Facebook, Twitter, or any number of cool sites.

The button looks like this:

P.S. If you pick up my dietplan (on the article page above) you’ll find in the Member’s Area three supplements that actually DO work to help you burn-off-fat… but they do not work like magic. They work like they’re supposed to: Realistically, and without harming your body. I take them. So should you.

Technorati Tags: Every Other Day Diet, fat loss, Health, weight loss

Another good article appeared today in the fitness section of MSNBC.

Since you’re busy, I’ll do a quick summary of the article — the good stuff, the bad stuff, and what you need to do today to get started…

First, you need to know this…

And this will probably shock you…

Rarely, if EVER, do you need to suppress your appetite!

The real secret is to increase your metabolism… the rate at which your body uses food for fuel.

Then being hungry is a good thing… as long as you’re eating the right foods at the right time.

My “Favorite Foods” plan is a great way to do this…

My “Favorite Foods” Dietplan revealed <== click.

But let’s say you want to curb your appetite at night…. that’s the time most people really lose it on a dietplan. Even on a plan that ASKS you to eat frequently like mine, there are times where night-time cravings need to be put to sleep.

So use these tips from the article to ease the urge to eat at night:

1. Protein First

As I say in my dietplan, “Rise and shine with protein.” What does this have to do with night-time cravings you ask?

Everything.

Set the body up to use your own fat-stores for fuel by eating protein in the morning and your appetite FOR fatty foods goes way down during the day and the night. Protein is “thermogenic”, meaning it helps increase your metabolism. It also acts as a natural appetite regulator.

Notice I said “regulator” and not “suppressant.” That’s because you only need to regulate your appetite, no matter how much bodyfat you desire to drop.

I show you how here:

My “Favorite Foods” Dietplan revealed <== click.

Cool, right?

2. Go For The Grapefruit

In a study at the Nutrition and Metabolic Research Center at the Scripps Clinic in San Diego, people who ate half a grapefruit with each meal lost an average of 3.6 pounds in three months. That doesn’t sound like a lot (and it isn’t) but that’s ALL they changed.

It doesn’t matter for our purposes… we want to lower insulin at night. Why? Insulin is not only dangerous for your health in excess but it also can cause a LOT of fat storage if secreted too much at night. Enter the lowly grapefruit.

A great snack, especially if you have a few bites of lean protein with it.

3. Smell This!

This is a trick I didn’t know about until recently.

Smelling food can trick your brain into thinking you’ve eaten.

A recent study found that those who inhaled peppermint in scent form every 2 hours at (get this) 2700 calories LESS per week than they normally did.

Let me put that in perspective: That’s a fatloss of more than half a pound a week… from sniffing peppermint!

Vanilla also works. You can keep vanilla-scented drops or even candles around the office and take a wiff every few hours.

How easy is that?

The Bad Part

The MSNBC article goes on with advice like “eat potatoes” and “eat just a little bit of fat”, both of which are nonsense.

Potatoes may fill you up, but they are still starch – and starch should be consumed on your “off” days.

Potatoes are especially bad due to the higher-than-desired glycemic index of 85 (anything over 50 is too high.)

You also need dietary fat… and not just “a little.” You need a moderate amount to stay healthy and keep insulin regulated.

Olive oil and even coconut oil are excellent sources, as are naturally occurring fats in fresh fish, grass-fed beef, farm-raised chicken and whole eggs.

The rest of the article is common sense stuff: Workout, eat dense food that requires you to chew a lot (tire out the jaw muscles and you naturally eat less), etc.

The top 3 are the real winners.

Technorati Tags: appetite, Every Other Day Diet, fat loss, weight loss

*** Short-cut Link:
*** My Favorite Foods Dietplan <== click here

One of the most common questions I get asked is:

“What should I eat before my workouts if I want to get rid of bodyfat?”

The answer?

NOTHING.

I’ve been saying this for almost a decade now… and research is catching up with the idea.

It’s nice to be right. : )

Several studies now confirm that exercising while your body is low on food may be a good way to trim excess fat.

European researchers found that cyclists who trained without eating burned significantly more fat than their counterparts who ate. Now, this is important: Cycling requires a LOT of energy. Far more energy than you need to get rid of bodyfat.

Working out with weights and doing moderate to intense (but short) cardio will take care of 99% of your needs when it comes to fatburning.

But with weights, and espeically with the cyclists that were tested, performance may be an issue.

In fact the members of the group of cyclists that didn’t eat performed worse on the intensive training. Still, they burned a higher proportion of fat to carbohydrates than the group that ate. (Medicine & Science in Sports & Exercise, the journal of the American College of Sports Medicine.)

Why? Simple. Your body’s blood sugar is lowest in the morning prior to eating. When you train, moderately or with intensity, most of your fuel comes from your bodyfat and NOT ingested carbs. Isn’t that cool?

Which would you rather burn… bodyfat or carbs?

Yeah, me too. : )

About performance: I have found that my performance only suffers slightly when fasting and training for the first few weeks. After that my performance increases. The body starts to burn its own bodfyat far more efficiently so I find I have PLENTY of energy.

This was not a lone study on fasting and training. In a 2008 study, Hespel and colleagues tested the effects on men who did endurance training without eating versus those who ate. In the athletes who hadn’t eaten, the researchers found a spike in the amount of proteins needed to process fat, meaning their bodies had been primed through fasting to get rid of more bodyfat.

So, now you know the answer to the old question: “What should I eat before training?”

Nothing… or as little as possible.

In my next email I’ll tell you what to eat AFTER your workouts to REALLY jack your fatburning through the roof…

… and no, it’s not “nothing”. It’s something special. ; )

P.S. If you want the best diet possible to turn your body into a fat-burning machine along with my personal workout plan for fasting cardio… and a plan that works in your favorite foods too … then look no further than this:

My Favorite Foods Dietplan <== click here

Technorati Tags: bodyfat, carbs, fasting, fat loss

Got a minute?

That’s all I need to share my first of many video-based 1-minute fatloss tips.

Go here for the first of many….

click—–>  How To Eat Your Favorite Foods And Drop Bodyfat

My new design is something to see too.

I have my weekly live 1-minute video, tons of new features… even a “diet quiz” if you care to test your fatloss knowledge.

Plus my main presentation: “1 Tip To A Flat Belly!”

Just don’t laugh at my ballcap/unshaven look in the video… I wanted this to be super-casual, but I may have taken it a bit too far… ; )

Oh… speaking of a flat belly… I’d like to give you yet another reason to eat and workout the way I suggest in “Every Other Day Diet” and “7 Minute Body”…

I had to go to the hospital last week. No worries… I’m fine… just a bit of a scare. Definitely enough to wake you up from walking through life like it will never end! But fortunately for me, only a scare.

Anyway, the doctors in the hospital were amazed when they looked at my heart and lungs (they had to make sure I did not have any infection… and I didn’t.)

“Most 46-year-olds do not have these around their heart,” the doctor said as he showed me the pictures they took. You could see all these vessels around the heart and branching off the main arteries.

“Peripheral vessels… they were formed by your exercise program. Well-done! These help keep your heart strong and healthy.”

Every doc that listened to my heart said, “Wow… strong heart!”

Indeed… resistance training makes it so.

Before I left, after the scare went away, I asked the doctor his opinion on my dietary plan. “Well, obviously you are very lean and in fantastic shape for a man of any age.”

Thanks doc, but I wasn’t fishing for a compliment!  Since this was a heart doctor I was curious as to his thoughts.

“If you had heart disease, or if you want to prevent it, this is the exact dietary plan I would recommend.”

While I expected to hear this, it was still music to my ears.

So, my higher-than-normal dietary fat and protein, lower-carb, and relatively frequent “fun food” dietplan is “ideal” to combat heart disease according to the good doc. And according to my family doctor.

Nice to know.

Read more about my plan here…

click—–>  How To Eat Your Favorite Foods And Drop Bodyfat

Remember:  A good dietplan and exercise is not always sufficient to keep you disease-freee… but I love what the doctor told me.  “People who exercise and eat like you LIVE through it and recover much faster.”

Fortunately I didn’t have a nasty virus to recover from… but if I did, I know my condition would have helped me do just that.

Technorati Tags: Every Other Day Diet, fat loss, Heart Health