Done For You Fat Loss Meal Plans

Hi,  just wanted to give you a quick reminder about the Done For You Fat Loss Meal Plan. The price will be going up so if you think it will work for you get in before the increase.

Here is some info I took of Vince’s site.

Nutrition Reality #1 You Can’t Out Train A Bad Diet

You could run two marathons a day and still get fat.

Even if you resorted to a bodybuilders diet of chicken, broccoli and brown rice six-times a day, you can still get fat.

How?

Eat too much of it.  The excess has to get stored somewhere and unfortunately that is known as your belly-bulge.

It doesn’t matter how many hours a day you workout, what kind of supplements you take or how “healthy” you eat if you consumed too much of it.

You probably learned that back in high school science class.

It’s amazing how marketing geniuses can get us to underestimate this simple nutrition fact.

Nutrition Reality #2 Diet Is 90% of the Equation

Think about it.

It takes about 3-minutes to consume a delicious muffin or donut and wash it down with a glass of juice or your favorite mocha drink.  3-minutes later you’ve consumed almost 1000 calories, 50 grams of fat and 120 grams of sugar.

Bam!  So much for that flat stomach…

You just cancelled out 2 days worth of working out! That’s called one step forward, two steps back.  I don’t’ have to tell you how hard you have to work your butt off to burn those 1000 calories, right?

You got to bust your ass sprinting up some stairs for an hour just to cancel out the damage you inflicted on your belly.

So it takes 3-minutes of mouth-watering delight to lose your six pack and it takes 60-minutes of heart-pounding, muscle-screaming workouts to get your six-pack.

Now you see why all the cover-models and bodybuilders say, “It’s all diet, diet, diet…”

Nutrition Reality #3 “Eating healthy” Without a Plan Is Guaranteed Failure

My clients protested, “But I eat healthy…” or “I don’t eat bad though…” while I confronted them with this truth.

 “Eating healthy” is a relative phrase.  You may be in fact eating “the top super foods” every day or a “variety” of proteins and fats or avoiding the “bad carbs” but still crippling your success.

Why?

How do you know if you’ve eaten too much or too little?

What do you modify at the end of the week when you jump on the scale and nothing has changed? What do you do?

Eat “healthier?”

Done For You Fat Loss Meal Plans

I bet you can relate to the three C’s…

Confusing, Challenging and Consuming

#1 Diets are CONFUSING 

Just like you, I agree that nutrition advice has become overwhelmingly confusing.  One best-selling book says no carbs, another book says no fat.  This expert says to skip the protein and the other expert says to ignore that advice.

Maybe I should eat according to my ancestors or my blood type?  Maybe I should go with the instinct diet?  That one sounds interesting…

It’s at the point now that every single food is on some guru’s “bad list.” 

If I followed all of their advice, my plate would be empty every meal!

Bottom line, it’s impossible to escape the confusion, especially since every diet promises to be better than the last.

Aren’t you dreaming of the day you can stroll into a grocery store and not be terrified or torture yourself with guilt, no matter what you eat?
#2 Diets are CHALLENGING

Just like you, I can’t possibly keep up with all the “breakthrough” diets that rain in from the sky each-and-every-day.

It doesn’t help when at least 10 of these diets get national publicity and make the best-sellers list.  What if the next one is actually the real thing? 

You would be making a horrible mistake passing up this new diet opportunity even though the diet will force you to shell-out more money, make you feel miserable, overanalyze, is outrageously unpractical, and impossible to follow long term.

Bottom line, the diet mafia is seducing you, again, to abandon your better judgment and eat like you’ve never eaten before.

#3 Diets are CONSUMING

Did you ever realize that the countries (a.k.a. United States and Canada) that are most obsessed about nutrition, dieting and diet foods are the fattest and most out of shape?

Go figure.

Being consumed with food is affecting your mood and self-worth!

It’s one thing to be a little upset because you over ate in a meal, it’s another thing to be downright depressed because you ate some garlic toast for lunch!

Our society has never been so consumed with diet and nutrition as it has in the past 50 years and yet our physiques and health are going right down the tubes.

If food is consuming your life and leaving you emotionally drained, guilt-stricken, literally afraid of eating and straining your personal relationships, then keep reading to discover a simple-fix that defies common sense!

It’s the exact simple-fix that will help you lose the last 10 pounds or the first 100 pounds like a bad habit and obliterate even the most stubborn fat from any body part.

Fact: More than ANYTHING else, you’re diet is holding you back and here is what you can do to fix it, once and for all…

Done For You Fat Loss Meal Plans

Get lean, or stay fat.  It’s your decision.

Why do I say that?  Because this is your absolute LAST chance to get the program that is going to put your results over the edge, while being
maintainable and livable, and DOABLE, before the price DOUBLES Friday night.

You want to talk about why people fail?  It’s because 99% of the diet programs out there aren’t realistic.  They aren’t practical, and believe me, I feel your pain.

But that’s NOT this program, This one is special.  This one is going to be a GAME CHANGER for you–and I guarantee it–because it’s just so incredibly livable.

Not only that, but you get to EAT NORMALLY to get you the head-turning physique you’ve always wanted–FASTER.

Done For You Fat Loss Meal Plan

Tabata Training Extreme Fat Loss

Tabata training can and will take your fat loss to the extreme. Doing a tabata workout is short, incredibly intense and will flat out kick your butt. But oh the benefits to your cardio conditioning and fat loss efforts are well worth it.

The question with doing tabata training is are you willing to pay the price to make extreme changes in your body?

If you have never tried tabata training it’s 20 seconds of doing a particular exercise (doing as many reps in good form as you can) then take a ten second rest and continue for a total of eight sets.

Yes 4 minutes of exercise. Most people that have never tried a tabata workout ask how can four minutes be enough for fat loss? The best answer I have ever heard is…

People who have done Tabata training never say ONLY 4 minutes again.

Before I give you a workout to try. get a physical get your doc’s ok before starting any workout. Tabata training is not for the newbie to exercising. You can adjust your workout to more of an interval training workout.

Here is a tabata workout I have been using lately. I do this twice a week on my non weight training days.

Tabata exercise – One arm Clean and Press – You can use either a dumbell or kettlebell to do this. I prefer using a kettlebell because the kettlebell brings in more of your stabilizer muscles giving you even more of a total body workout.

Keep in mind this is not bodybuilding. You are not looking to lift alot of weight so go light.

Give it a try remember do tabata’s only once or twice aweek.

Tabata Training Extreme Fat Loss check out my site dedicated to tabata training for a complete explanation of the why’s and how’s of tabata training and additional exercises you can use.

Tabata Training Why You Should Use It

Why use Tabata?
The Tabata method is incredibly effective for cardio conditioning and fat burning this is great for most athletes but what if you are not interested in the physiological conditioning but rather about conditioning and how it relates to body fat levels and muscularity?

a) Reduced body fat levels: Although Tabata has been used for energy system work it was quickly found that it is a hugely effective way to strip fat from the body. The training is itself brief, but the knock on effects are increased calorie utilization through the day and more importantly, an increased rate of fat burning in the hours after training. While low intensity long duration work has you burning fat on the bike for say 45 minutes, Tabata causes you to increase the rate for fat burning for many hours after.

b) Ability to train: If Tabata teaches the mind and body one thing, it is the ability to increase intensity and maintain a lot of hard work; this is incredibly useful to the bodybuilder. In my experience once a trainee has been exposed to Tabata they raise their game elsewhere in the weights room. Think you’re working hard on that final set of squats? Do a Tabata session and then think again. Apart from the psychological aspects there are of course the physiological ones, anaerobic conditioning can be very useful when lifting especially on higher volume plans.

c) Time pressure: Plans are all very good but they have to be able to fit into our hectic schedules. Tabata at anywhere between 3-7 minutes is just such a plan.

Doing Tabata
Doing Tabata could not be simpler. As above you choose an exercise and perform as many reps (or as much work) as possible for 20 seconds and rest for 10 seconds. You then repeat this cycle for a predetermined number of times. That’s where the easy bit ends.

I have said it before but Tabata is very demanding, these protocols were first used to increase the performance of Olympic medal winning speed skaters – not exactly slouches themselves. The trainee has to make a deal with themselves that they are going to stick to the predetermined schedule i.e. work for 20 seconds and not take any more than 10 seconds rest. Anything else is not Tabata and very probably won’t work anywhere near as effectively.

When using a weights movement such as dumbbell thrusters you should not put the weight down and walk away from them but either hold on to them or put them on an elevated surface in front of you. Similarly bars should not be racked unless it becomes necessary, which it may well do!

When training using Tabata, it is a good idea to have someone with you to spot and also to help with timing and counting of cycles. Tabata interval timers are commercially available and with a quick search you can easily find free timers as well, some even featuring some inspirational music. If you are not able to get these then make sure you are facing a large clock as you train.

Tabata is a good example of where more is not necessarily better. If you are able to do 15 rounds then you are not working hard enough. Also you should not consider doing this more than once every week at the most, ideally staying around once every two weeks.

Exercise choice
You can use most common forms of aerobic work to train in a Tabata style, indeed the experiments were carried out on stationary cycles, but in the weights community common choices of movement seen include:

• Back squat – a good choice
• Front squat – again a good choice but usually harder on the lower back and lungs
• Dumbbell thrusters – probably the best choice for those utilizing resistance
• Deadlifts – a good choice but form is an issue here as is back fatigue
• Sumo deadlift high-pulls – again a great choice but those with shoulder issues may want to avoid these
• Stationary bike – a great ‘gym friendly’ choice and an easy method to start with
• Rowing (on the ergo) – huge full body impact
• Sprints – great for speed and leg development
• Cleans and jerks – I can’t recommend these as form is hugely important, after rounds 3 and 4 your form will have gone to pot
• Kettlebell Swings and Snatches.

The potential problems with Tabata
There are a few issues with Tabata that should be addressed by anyone interested in taking the challenge:

1) You have to be in good condition already before performing this type of exercise. Remember who and why this protocol was devised. If your health and fitness levels are an issue, then work on other forms of conditioning for a while.

2) Movement choice: Triceps kickbacks are not a valid choice here, the movement should be a large compound exercise (i.e. not bench press) but there is also another problem…

3) Ego: You are just not going to able use that much weight, you have to be really careful with loads here – a few percent too optimistic and you aren’t getting through round four.

Will this put a training stress on the muscle though? YES! Remember training stress is both recruitment of the higher threshold motor units but putting a load of stress through them and also fatiguing motor units, fast repetitions will do this. It also causes a huge systemic reaction due to the sheer difficulty of the task.

You will also frighten the other people in your gym.

Warning
A word of warning though, it is an advanced technique and not for everyone, though it is used regularly by some it is regular but not often! Once every three weeks is enough for most and think long and hard about loads used and form when doing them.

Tabata Training Use It You Will Not Be Sorry

Tabata Training – A One Exercise Cardio Workout – The Bear

Tabata Training in it’s true form is doing one exercise for as many reps as possible in twenty seconds. You then take a ten second rest and repeat.

If you have tried using Tabata Training for your weight loss and cardio workouts you know they are killer and so effective. Tabata may just be the ultimate in weight loss- cardio workouts. The purists usually consider dumbbell thrusts and front squats as the two best exercises for Tabata Training.

If you have read any of my other writing’s you know I like to experiment and change things up allot. I am a big believer that in order to make your workouts as effective and time efficient as possible combination exercises are great.

Tabata training as I said is top notch but I also like variety in my workouts I think it keeps your enthusiasm high and you are less likely to skip workouts.

What is one of the keys to weight loss and building lean muscle? Consistency. If you do the same workouts over and over again your body will adapt to those workouts and boredom and you will get discouraged and start to miss workouts.

Okay so having said all that let me show you a great total body exercise that just requires a barbell. We will do it in Tabata style although for the amount of movement it is more Interval Training than Tabata if there is any real difference.

The Bear.is basically five moves in one:

1. With a barbell at your feet get into position to clean the barbell – Clean it to shoulder level.
2. Do a front press.
3. Bring the bar down behind your neck and set it to do a squat
4. Squat on your way up press the bar overhead
5. Return the bar to the clean position ( you can return it to the floor or go from a hang clean position.

Well that’s how you do the Bear. Do it Tabata/Interval style working up to as many reps as possible in your allotted time. As in Tabata work on increasing your reps in your time frame while working up to eight sets.

I would advise as with Tabata and Interval Training doing the Bear on your off days from weight training.

Before charging in with the Bear I would walk thru some sets with an empty bar so you get the proper form to do it.

Well ther you have it give the Bear a try I think you will find you have a real challenge on your hands. You will probablly curse me for showing it to you. But I bet you will thank me for it later.

Jag252 Building Lean Muscle, Losing Fat and Getting Fit and Healthy

Tabata Training:4 Minutes to Fitness and Weight Loss TRY THIS!

Tabata Training creates a metabolism surge and revs up your cardio conditioning in 4 minutes for fitness and weight loss. If you are not familiar with Tabata Training click the link for a full explanation and background information on Tabata Training.

What I want to show you today is a Dumbbell complex of three exercises that we do as one movement.

What we are going to need are two dumbells or two Kettlebells. The three exercises we are going to put together for this complex are:

1. Dumbell or Kettlebell Cleans
2. Dumbbell or Kettlebell Squats
3. Dumbell or Kettlebell Press

The first move you do is the clean take your kettlebells from the floor clean them to your shoulders once you have the kettlebells at shoulder height do a full Squat.

As you are coming up out of your squat begin pressing the kettlebells overhead into a front press.

Once you have completed the press bring your dumbbells or kettlebells back down to shoulder height and then back to the starting position and repeat.

Now using three exercises as we are here is a little more involved than a true Tabata exercise. Remember what Tabata’s are doing as many reps as you can in twenty seconds. So this complex is a little more involved more of an Interval training workout.

Interval Training and Tabata Training are very similar training systems. Tabata training is known as a more intense form of Interval Training. My feeling is for the non professional trainers like you and I putting together complexes like I’ve shown you in this blog will put you on the fast pace to weight loss, fitness and cardio conditioning.

Tabata Training is intense start slowly one or two sets to start with add sets as your conditioning improves. Use light weights the weight is not as important as getting your reps done in the 20 seconds. Than rest for 10 seconds and get going again.

Give this workout a try you will love the results.   Until next time   Jag252

Kettlebell Training: Keeping Training Fun With Kettlebells

Lets face it; sooner or later bodybuilding can get boring and lead to burnout. After all, week after grueling week of barbell squats, deadlifts, and weighted dips is no joke and requires a serious commitment.

Regardless, if you are into training for the long run and want to be healthy as well. You have to take time to address your weak links and build up different forms of strength such as muscular endurance. One very fun and effective way to keep training interesting, address your weak links, and take your muscular endurance through the roof, is to incorporate kettlebell training into your routine.

What the heck is a kettlebell? Imagine a bowling ball with a thick suitcase handle on it. Now imagine this apparatus weighing anywhere from 8lbs to 88lbs and you have an idea of what a kettlebell looks like and what weights it comes in. Kettlebells are not a new invention and they have been around for hundreds of years. Many of the legendary old-time strongman used kettlebells such as Arthur Saxon, Eugene Sandow, and Sig Klein. Also, take a look at some old comic books and you will most likely come across some character playing with kettlebells.

 

Recently, kettlebells have become popular again in the US and worldwide thanks to Russian strength coach Pavel Tsatsouline and Dragondoor publications. According to Pavel, many branches of the Russian Military still use kettlebells as an effective method of keeping their soldiers in tip-top shape. Today, many branches of the US military are beginning to benefit from the power of kettlebell training and many US soldiers even took their kettlebells with them to Afghanistan and Iraq to stay in shape.

So what exactly makes kettlebell training so effective? Glad that you asked. First, kettlebell ballistic exercises such as: the swing, the snatch, and the clean and jerk, teach the trainee how to work his or her body as one unit. This full body strength is critical if you want real world strength that will transfer from your training to your athletic activities. The strength that you build from bicep curls and triceps pushdowns that oh so many bodybuilders love are not going to do much good when someone is trying to take you down in a wrestling match or when you are trying to power your way through tough opponents on the football field.

However, doing exercises that require the involvement of several major muscle groups at once is going to have tremendous benefit for every athlete activity regardless of whether you are a weekend warrior or a professional athlete. Second, authentic Russian kettlebells have thick grips. This turns just about every kettlebell exercise into a grip exercise. My massage therapist noted the other day that my forearms are very thick and contain lots of strong muscle fibers. All that I do for strength training right now is kettlebell training, so obviously that is where the forearm strength is coming from.

If you are a fan of farmers walks, then you will love the extra challenge of holding onto two thick handled kettlebells as you do the all so pleasurable farmers walks. Third, due to the displacement of the weight on a kettlebell, you are constantly working on stabilizing the weight on various kettlebell drills such as: the overhead presses, Turkish get-up, and windmill. This recruits more stabilizer muscles to address weak links. Fourth, many kettlebell exercises such as windmills, bent presses, and side presses, build up your core strength and increase shoulder flexibility. Shoulder flexibility will assist you in athletic activities such as jiu-jitsu and make it easier for you to lockout weights overhead.

Fourth, one of the best aspects of kettlebell training is the fact that kettlebells are portable. I hate training in gyms. In addition to really lame music, gyms are generally crowded when you want to go, don’t always have the equipment that you want, and can be costly. In addition, I live in beautiful Santa Monica, Ca and I much rather train at the beach than in some smelly and crowded gym. There is nothing like a breath of fresh air as you engage in a grueling workout. Finally, kettlebell training is fun. Exercises such as snatches and swings are dynamic, challenging, and enjoyable, and when done in high repetitions, they give you a great cardio workout. Kettlebell core drills such as Windmills and Turkish get-ups look really cool and if something looks cool, it is generally fun to do. Kettlebell training is also a fun way to turn some heads and scare some people. What more could you ask for?

Here is a kettlebell only program that you can do two to three times a week for four weeks as a break from your current routine or as an effective way to take your muscular endurance up a notch:

Kettlebell Routine

Monday

Two kettlebell clean and alternating press: 3×5
Alternating kettlebell rows: 3×8 with each arm
Windmills: 3×5 with each arm
One arm kettlebell swings: 3×10 with each arm

Wednesday
One arm kettlebell snatches: 3×10 with each arm
Turkish get-ups: 3×5 with each arm
Farmers Walk* with two kettlebells: 3×200 yard walks

Friday
Alternating clean and press: 3×8
Renegade Rows: 3×8
Double kettlebell windmills: 3×5
Double Swings: 3×10

If you find that three workouts per week is too much for you, then try a Monday and Thursday Split or a Monday and Friday Split. Try the following tips as well to ensure that you recover adequately from each workout:

Stretch all the major muscle groups for 10-15 minutes after each workout

Get a CyroCup and Ice major muscle groups after each workout
Take a cold/hot shower after each workout (30 seconds cold/60 seconds hot)
Have a protein-carb shake immediately after each workout
Get a sports massage 1-2 times per month
Sleep 8-9 hours per night
Relax on your days off and after each workout
After four weeks of the above kettlebell program, you will have no doubt of the effectiveness of kettlebell training. Feel free to stay on the outlined program for a few more weeks or just incorporate a few kettlebell exercises into your regular bodybuilding program. For example, so 1-2 sets of swings as a warm-up or cool down after a few workouts. Or replace your normal ab exercises with Turkish Get-ups and Windmills. The possibilities are endless.

About The Author

Mike Mahler is a strength coach and a certified kettlebell instructor based in Santa Monica, California. Mike has been a strength athlete for over ten years and designs strength training programs for trainees all around the world. Mike has a regular training column in Fightscene magazine (www.fightscene.tv) Mike is also available for strength training workshops worldwide.

Tabata Training Complex for Weight Loss

Everyone hates the torture of cardio. Whether it’s pedaling on a bike or running up stairs, cardio is the most grueling and annoying part of one’s workout.

Variety, or the lack of, is responsible for the most cardio routines killed, along with many others things in life. Doing the exact same thing over and over is a quick way to turn you away from your cardio. Humans have attention spans, some short and some long, nevertheless everyone has a breaking point. Don’t do the same type of cardio everyday, there are plenty ways to have fun with cardio.

One that has some impressive research is the Tabata Protocol? Dr. Tabata found that high intensity aerobic training is much more effective for burning fat, increasing aerobic performance, and anaerobic performance. Moreover, four minutes of the protocol that Dr. Tabata uses is just as effective as forty-five minutes of moderate aerobic exercise!

The Tabata method calls for twenty seconds of all out effort, followed by ten seconds of moderate cardio. Go back and forth for four minutes. Work up to twenty minutes and you will be a ripped machine. You can apply the Tabata Protocol to virtually any form of moderate cardio so be creative.

 Apply the Tabata protocol to jump roping with excellent results. You can even use it with heavy bag training. Go all out on the bad for 20 seconds and then jump in place for ten seconds, then go all out on the heavy bag for 20 seconds etc.

How about an all bodyweight Tabata complex? Twenty seconds of squat thrusts – rest or step in place 10 seconds, twenty seconds of mountain climbers – rest 10 seconds, twenty seconds of pushups -rest continue from the start.

How about a Kettlebell Tabata Training workout. One of the best exercises you can do by itself  is kettlebell swings. It works most of the major muscle groups of the body besides being grat for the cardiovascular system. Let’s look at a Kettlebell complex done Tabata style. First guess right 20 secons of one or two arm swings rest next one arm snatch then one arm cleans.

Well there you have three different Tabata style high intensity workouts for weight loss.