Finding the perfect exercise program that that reduces body fat and creates lean muscle can seem like a dream come true. But grabbing a quick snack after all of your hard work in the gym could reverse those fulfilling results in just minutes.

Through high intensity workouts, growth hormone or GH is released naturally within your body to spur an anti-aging, weight reducing and muscle toning chemical reaction. When you reach for a fruit drink that is laced with fructose or an energy bar that is loaded with refined sugar, it counteracts all that hard work you’ve just put into your high intensity training.

Waiting approximately two hours after your exercise regime before enjoying a low carbohydrate meal is, says Phil Campbell, the best way to avoid interference of your body’s ability to reap the benefits that GH can produce.

This is not to say that you should “starve” yourself after your workout or that weight loss cannot occur with proper exercise… but without the ‘2-hour window’ provided by the body’s ability to reap the fat burning properties of GH for this additional period of time, your exercise program may not deliver all that it can.

Phil Campbell, of “Ready, Set, Go!” recommends the following:

1. Don’t eat a high fat meal before exercise (no high fat meals one hour prior to training)

2. Drink water during training

3. Don’t consume sugar for two hours after training

4. Consume 25 grams of protein after training (high protein meal or protein supplement without concentrated sugar)

Why the body reacts as it does to refined sugar and fructose has always been understood to increase insulin release. An interesting discovery was made in 1973 in the laboratory of Roger Guillemin.

Somatostatin, or SRIF, was found to be a second hormone that can override the growth hormone when put to the test. Feeding high sugar foods or drinks to our natural blood supply automatically triggers SRIF which interferes with GH production.

As we age, the benefits naturally attributed to the growth hormone can begin to slow and further blockage with the second hormone of Somatostatin can make us feel as if we are going nowhere with our exercise regime. During that two-hour window immediately following a high intensity workout GH rises putting your body’s fat burning capabilities on “turbo”.

In general, medical reasons for not grabbing a fructose fruit drink immediately after your routine workout include it negatively affecting insulin sensitivity. Insulin resistance is known to trigger type 2 Diabetes, not to mention, being an issue for other chronic diseases such as heart disease. And obviously, if you are significantly overweight, protecting your body from these problems (which can sometimes mean the difference between life and death), is definitely something that should be taken seriously.

To learn more about getting the most out of your body’s ability to produce and maximize GH visit Ready, Set, Go! Synergy Fitness for Time Crunched Adults

Happy healthy eating and training folks,

Yours in fun, health and fitness

© Mandy Gibbons
Virtual Fitness Trainer

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.

[ Note: Another kick-butt article from Jon Benson ]

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

Want YOUR Six Pack Ab Question Answered by a Fitness Guru Who’s Considered  “Celebrity Royalty” within the Fitness Industry?

I’ve been working my tail off, and I have to say it’s been tough getting a hold of these sought after trainers, hailed as fitness celebrities – and getting them to agree to take the time out to do an interview with me.

This isn’t going to be just your basic “run of the mill” interview, in fact, it’s going to be an actual webinar interrogation of sorts – well nearly ! With my aim to get your hard-hitting ab questions answered.

Tapping into white hot techniques and triggers to help you reach your “ab” goals while also cutting through the mumbo jumbo hype…

First cab off the rank is “abdominals”.

We’re keeping the name of the Fitness Guru for this interview top secret until closer to the webinar date, as I don’t want folk swamping us trying to crack the code on this interview. I’ll be keeping the inside info for VFT subscribers only!

If your attempts to achieve a toned midsection has you troubled, frustrated and even – at times – darned angry…

Then don’t waste another minute!

Submit your questions in the comments box below so you can get your six pack ab questions answered in our up and coming supercharged abs webinar.

Help me, help you kick some butt with your training.

… And let’s make this webinar rock!

Kind regards
Mandy Gibbons
Virtual Fitness Trainer

[ Note: Another kick-butt article from Jon Benson ]

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

Diet Vs Exercise Video Challenge

Years ago performing hours of strenuous cardio, and eating anything you wanted, would’ve supposedly nipped your body fat in the bud. That was the myth anyway!

Sure… everyone thought half killing yourself on the treadmill, or in lycra packed aerobics classes filled with Olivia Newton-John “Lets Get Physical” look-a-likes, was the key.

But that’s NOT the case anymore!

I’m telling you straight-off-the-bat you can’t eat whatever you want and expect to be able to exercise it off.

Want the proof… watch the above video!

To see why Craig Ballantyne’s concepts and training are taking the fitness world by storm check out Craig’s Turbulence Training website.

Kind regards
Mandy
VFT

[ Note: Another kick-butt article from Jon Benson ]

Abs.

Everyone wants a tighter tummy.

Guys want a six-pack… ladies want a slim, firm waistline… and yes, some want a six-pack too.

Why be sexist? ; )

So needless to say people are freaked out to find that I train my abs in about 3 minutes.

Total.

Here’s how:

7 and 14-Minute workouts <—discount

Let me give you the dirty facts about my abs.

They are the worst part of my body… and one of the best parts at the same time.

The “worst” bit has nothing to do with muscles or even bodyfat most of the time… but SKIN.

Remember, I was obese… 46-inch waist and 38 percent bodyfat.

So my skin got pretty messed up. It never quite recovered from that and I have a “bit” of loose skin around my abs.

Drives me nuts. I may have it removed! ; )

But other than THAT… my abs are pretty good.

Here’s a pretty recent shot (after a workout taken with an iPhone… so hardly a professional shot… but you get the idea… )

This is after THREE MINUTES of ab training done 2-3 times a week.

Let me spell out my thoughts on this:

If you are training your abs longer than 7 minutes a week you are doing something wrong… or you’re just wasting your time.

Sorry to break it to you, but abs develop fast.

It’s the BODYFAT you need to focus on.

Still, you need abs… and my HDT-Style Training in 7 Minute Body and 7 Minute Muscle will get you those abs uber-fast:

7 and 14-Minute workouts <—about HDT

Go watch and read how it works now.

Before you do, let me give you a substitute exercise for one of the three I recommend during my “3-Minute Abs” routine (found in both books on the page above.)

Hanging leg raises… they are the best when done the way I show you in my book.

BUT some people do not have the gym or the straps I recommend.

So do this instead: Leg raises on a Swiss Ball, bench or even off the floor.

Here’s the tip: Raise the legs, pause at the top for 2 seconds and blow ALL of your air out. Contract your abs HARD at the top.

Then and ONLY then lower the legs slowly.

If you do this right there’s no way to get more than 15 reps. I get about 8 before my abs give out!

That’s all it takes. You do NOT need “high reps” to develop your abs. In fact LOW reps work better…

You just need resistance… and my way of training gives you plenty.

This means a LOT less time doing the exercises and a LOT MORE time enjoying the nice set of tummy muscles you’ve built.

Sounds like a plan.

P.S. Here’s the latest for those interested in my ongoing legal issues with selling rights to a publisher.

This concerns YOU as the price for 7 Minute Muscle and 7 Minute Body will NOT be under my control as soon as the contracts are signed.

This was supposed to happen today… but as luck (for you!) would have it, I got caught in Austin traffic at 5:30pm and missed my 6:00 meeting with the publishers.

The president leaves town tonight-Sunday.

SO NOW… I can extend my half-price (more than half-off the Advanced Videos!) for a few more days…

… so go here:

7 and 14-Minute workouts <—discount

P.P.S. In case you’re wondering, this is not a clever marketing ploy… 7MM and 7MB are both being acquired by a publisher.

The recognize the amazing benefits this style of workouts offer anyone at any age… fatburning and muscle-shaping…

Otherwise they would not be writing such a nice check… : )

I bought a Jeep with it. So it’s not making me a millionaire or anything, but it’s nice to have my hard work rewarded!

Even nicer than that, I get the chance to almost give away my “baby” to you if you don’t have it already…

When the deal is done, here is what you can expect to happen:

1. The page below WILL change, and that includes the price… they think the price is not right. (I think that means too low… ha… ; )

2. The specials will end due to the fact they will send millions of people to the site rather than a few hundred thousand (my readers and my] affiliates send about that much.)

3. The book will end up in some bookstore eventually… and that’s FINE unless they want to alter the content… which I have a provision to prevent.

Sorry to ramble on about this, but I want you to know the integrity of the guy sending you emails every day…

Sure, I like to make a living. Who doesn’t?

But I won’t sell my soul to do it.

I won’t give up what I KNOW works to make a buck or two… so that means I maintain TOTAL creative control over these books even after the publishers take over.

In fact I’m negotiating a position WITH this firm so I can make SURE I maintain control… and folks, I HATE working for other people!

But it is worth it… IF I can keep the quality of the materials where they are.

And they are 100% solid.

And right now they are 200% cheaper than normal… so if you don’t know what all the fuss is about with all of this “7 minute workout” stuff (I prefer the 14-minute advanced workouts, which you can get too) …

then hop over here:

7 and 14-Minute workouts <—discount

Help Us Help You With Online Fitness Training!

What would you like VFT to offer you in the way of online fitness training resources?

For example:

• Articles on Online Fitness Training
• Top Recommendations on Fitness Trainers
• What Questions to Ask Your Trainer to ensure he / she is the right personal trainer for you?
• Trial Offers on Online Fitness Trainer Membership?
• Online Fitness Trainer profiles and interviews?

You get my drift…

Be specific and don’t be afraid to ask the hard questions. 

Kind regards
Yours, fun, health and fitness
Mandy
Virtual Fitness Trainer

[ Note: Another kick-butt article from Jon Benson ]

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

Time to crush 2 more nutrition myths and prove to you that you can eat your favorite foods while losing fat.

Nutrition Myth #1 – Fruit Makes You Fat

This. Is. Ridiculous.

No one, and I repeat, NO ONE is fat because they eat too much fruit.

Let’s clear things up. Yes, fruit contains sugar. But fruit also contains fiber and water and fills you up for just a few calories.

Check out this calorie chart of our favorite fruits:

* 1 cup of cherries = 75 calories
* 1 medium apple = 75 calories
* 1 medium banana = 100 calories
* 1 cup blueberries = 80 calories
* 1 date = 25 calories
* 1 grapefruit = 80-100 calories
* 1 orange = 60 calories
* 1 peach = 40 calories
* 1 cup pineapple = 65 calories
* 1 cup strawberries = 45 calories
* 1 cup watermelon = 50 calories

So seriously, let’s just say you ate that entire list…you’re still only at about 750 calories.

Compare that to these common foods – the ones that really make us fat.

* Grande Iced Caffe Mocha = 200 calories
* Grande Caramel Frappuccino = 430 calories
* Starbucks Low Fat Blueberry Muffin = 430 calories (only 1g fiber!)
* Plain Bagel = 300 calories (2g fiber – whoop-de-doo!)

You see my point? And we’re worrying about “fruit making us fat”?

Sheesh.

Whooooaaa, don’t eat that 75 calorie apple, you might get fat!
(Note: Sarcasm)

Heck, there are days this summer when I’ve had:

* 1/2 a watermelon
* 2 apples
* 1/2 cup blueberries
* 1/2 cup strawberries
* 2 peaches
* 5 dates
* 2 bananas
* 1 pear

So the myth that fruit makes you fat is a joke. The truth is that fruit is healthy for you and fills you up and helps you LOSE fat.

Nutrition Myth #2 – You can’t eat delicious foods while losing fat

This is not true. However, “delicious” is a subjective term, right?

So what I might think is awesome (natural peanut butter sandwiches on flax bread with blueberries), might be your idea of boredom.

You do not have to give up your favorite foods completely when you are on a fat loss program.

Now I’m not going to lie and say you can eat whatever you want, and however much you want, every meal and every day.

You just need to harness the power of portion control and improve the overall quality of your diet, and you’ll still be able to get a lean and sexy body this summer with your favorite foods.

So keep your nutrition SIMPLE. Focus on whole, natural foods and limit high-calorie, high-sugar foods to just a couple of treats per week. Combine that with your favorite Turbulence Training workouts and you’ll lose fat fast.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

[ Note: Another kick-butt article from Jon Benson ]

You may have this gene.

It may be turned “off” right now… in fact it probably is.

There’s a problem with that:

This gene helps you melt off bodyfat.

It would be pretty nice to turn that sucker on, right?

Here’s the article on…

1. What SIRT1 is;
2. How you can “turn it on”
3. How to keep it on

What Is SIRT1?

Simply put, SIRT1 is a “rescue gene”. This gene is activated during times of fasting to, for a very SHORT period of time, access more stored bodyfat.

That’s a good thing.

The problems are…

1. Fasting is not good for the metabolism if done for more than a day;

2. This trick doesn’t work well over the long-run.

SIRT1 is practically dormant in most people as we have a surplus of food. We consume, on average, about 30% more food than our bodies require every single day.

It’s no wonder this gene went to sleep…

… and it’s time you wake it up.

How To Turn On SIRT1

As mentioned above, fasting for a day will activate SIRT1 if practiced for a few weeks. So you eat one day, fast the next, and keep this up for 1-2 weeks.

But… let’s face it. Most of us do not like the idea of NOT eating for a full day.

So I have two alternatives that work just as well to activate SIRT1 and NOT shut down your metabolism over the long-haul (as weekly fasting like this can do.)

TIP 1: Do a fruit fast instead

If you want to try a fruit fast every other day you can do so. This is much healthier and much easier on the body than an all-out fast.

However, for some people the sugar in fruit can trigger over-eating… and we don’t want that.

TIP 2: Stagger your calories

I teach this trick here:

Why This Works <— click.here

But I take it a step further: I let you in on how you can stagger your “macronutrients” and your calories without having to think too much about it.

I call this my “Favorite Foods Plan” because it demands you consume high-calorie foods that you enjoy at specific times on specific days.

The other days are low in calories, higher in lean protein, but still contain real food.

Fasting is not necessary. The “starvation” switch that triggers SIRT1 has been shown to be triggered after only a day or two of low-calorie eating.

You just can’t do that very long without higher- calorie days… and THAT is the nifty trick you need to learn.

I wrote the book on the subject… literally. : )

My Guide To Fatloss <— click.here

How Do You Keep SIRT1 “On”?

Simple: You stay on this cycle-your-calories dietplan… yep. That’s necessary. This is for LIFETIME fatloss… not a crash dietplan… they never, EVER get you what you want.

You want to be lean for life… no exceptions.

So to do that you need all the genetic help you can get…. and SIRT1 is part of that plan.

Turn it on today.

Go here now –

Turn On Your Fatburning Gene <— click.here

Remember:
Don’t Quit. Get Fit!

P.S. I’ve made the science part of this article pretty straight-forward. Personally I love science stuff but I slept through most of the boring parts. ; )

However, this is science you can USE… as in right now… today…

And you definitely need to make sure SIRT1 is alive and well… working away to help you shed more weight…

Turn On Your Fatburning Gene <— click.here