In this weeks Newsletter!

The Every other Day Diet

Sarah's Introduction 

As you know, I'm an unconditional fan of Jon Benson's Every Other Day Diet, which is a nutrition plan with enough variation in plans that it'll fit year-round activity changes. I've followed it from its tender beginnings and see no reason to change.

With my new job, I have even less reason to change. Being on the road all day yesterday I realized that the SNAPP system is as close to perfect as they come.  As I left the house at 6 am with my Shake in a travel-mug, my breakfast was assured not to be some fast-food mix found along the road. After I saw my first client, I nibbled on my allotted number of Nuts while driving to my next appointment. On the way back from this one, I ate my Apples (2, as they were small).  I stopped by my house for a brief moment to let the dogs out, feed them, grab a couple of envelopes, and at the same time had some Protein in the form of a grilled chicken breast I had prepared the previous day, but had I not been able to go home at that time, I had a couple of hard-boiled eggs in my lunch-bag which I could have stopped and eaten. The last P, Produce, was in my supper in the form of a salad, which accompanied a grilled chicken stick.

Had I been hungry, I could have added an egg half an hour after the apples – just giving them time to be digested – which I sometimes do. Yesterday I wasn't that hungry and found I didn’t need the extra food.

Before I start my day running around and working, I wake up to a cup of coffee with a tablespoon of cream (10%), check my e-mails quickly while I drink it; then do my 7 minutes of training. 7 Minute Muscle is not only a program you need a gym membership to follow, it's also designed to work with resistance bands and/or dumbbells, so that you can train at home, at your leisure, when it suits your schedule.

I like training before my day gets crazy, this way I know I've done it and don't have to worry about fitting it in later. Since we have some basic equipment at home, I use dumbbells for almost the entire program, adding a barbell for the leg training because I prefer squatting with a bar rather than dumbbells, it's that simple. If you like squatting with dumbbells there is no reason to invest in a bar. If your budget only allows for resistance bands, there are pictures explaining how to perform the exercises using those as well.

Another reason I train early, is that my breakfast shake doubles as a post-workout shake. Some will argue that you shouldn't train on an empty stomach (other than cardio) and I will say yes to that – if you use a traditional resistance program which lasts up to 45-60 minutes.

On 7 Minute Muscle however, there is no problem training first thing in the morning. The training is intense, concentrated, hard even, but only lasts … 7 minutes! Add 9 minutes interval cardio (3 x 3 minutes, with the middle 3 being the hard, all-out part), and you're done. This is no worse than doing 40 minutes fasted cardio; in fact I find it works better.

Combine the two, EODD SNAPP and 7MM, and you have an unbeatable team of "coaches" on your side. There is just one eek: the systems are so simple, many people seem to get confused and look for the complication in them, getting lost in fact in this search for the hidden difficulty … which does not exist! The systems need to be understood by reading the entire book, not just bits and pieces, so start at the beginning, read to the end, do not simply skip to the "meaty part" (nutrition plan and training protocol) because there is more to the books than that.

Someone said – on Jon Benson Fitness Forum – that she had a "New Me Resolution". I like that idea. It's much better, more compelling, than a New Year's Resolution. A New Me is something that will last forever. 7MM and EODD will help her, and you, do what they helped me do: get the new you out in the open.

P.S.  You can get both e-books, The Every Other Day Diet plan and 7 Minute Body, for a big-time discount by going here and watching this QUICK presentation:

click.here —– > http://budurl.com/eoddand7minmuscle

Sarah, CPT
www.trainwithsarah.com

AtoZfitness Weekly featured Fitness Article

Isabel Des Los Rios's Calorie FAQ

By Isabel De Los Rios
http://www.yourdietsolution.com

A. No, it’s not bad—just misunderstood! Most people who use the word calorie simply don’t know what it means. Also, in my experience, most people to go pale at the mere mention of the word. Based on those facts alone, I would eliminate calorie from the English vocabulary if I could. 

A. The American public has been told, time and time again, that people who consume more calories than their bodies burn will gain weight. As I explain in The Diet Solution: Start Eating and Start Living, this statement is only partially true. All calories are not created equal; calories consumed from healthy foods and unhealthy foods are quite different. 

A. According to Merriam-Webster’s Collegiate Dictionary (11th edition), a calorie is “a unit equivalent to the large calorie expressing heat-producing or energy-producing value in food when oxidized in the body.” In plain English, a calorie is a unit of energy released from the food you eat to power the body. 

A. The body needs energy from food—calories—to perform many functions, the most obvious of which are physical activity and exercise. However, the body also requires energy to function at the most basic level: to breathe, digest food, and maintain organs and systems.

A. The short answer is “enough.” The calories you consume must provide enough energy for your body to perform all necessary functions and activities—and bring about optimum health. The long answer is that the number of calories needed varies from person to person and depends on weight, foods consumed, sleep, stress and activity levels, age, and a long list of other factors that affect metabolism. In The Diet Solution: Start Eating and Start Living, I provide a calorie equation to help you estimate, according to these factors, how many calories you should consume to lose weight or maintain weight. It also includes charts to help you choose the right sources of those calories to support your efforts.

A. Believe it or not, yes! The most serious problem with low-calorie diets is that although they may bring about weight loss, they also can cause serious health problems. One common side effect of low-calorie diets is muscle breakdown, which can occur when the body doesn’t consume enough calories from protein. Especially vulnerable is the heart, a muscular organ. If a person does not consume an adequate amount of calories each day, the heart muscle begins to break down, possibly leading to serious cardiac conditions (e.g., cardiac atrophy).

A. Low-calorie diets typically do not supply enough energy to keep organs and systems healthy. In effect, they can lead to malnourishment. For clients who have repeatedly followed such diets, I recommend high-calorie meal plans that will provide their organs with adequate fuel to repair themselves and regain healthy function. Most of my clients are surprised, at first, to see how much food they can consume on a healthy weight-loss diet—not to mention the high level of health that they can achieve.

Q. Hey, wait—didn’t you say that you don’t like the word calorie? Then why does the Diet Solution Program suggest calculating calorie requirements?

A. In the Diet Solution Program, calorie calculation is simply a means to an end. You use the ideal number of calories that results from the equation to determine the correct number of servings of each food type for each meal. That’s it—from that point on, you can forget about counting calories!

A. Use the Allowable Servings Guide in The Diet Solution: Start Eating and Start Living to plan meals. However, over time, you will learn how to meet your body’s nutritional needs without referring to the servings guide. Humans are born with the ability to “know” when the body has received enough nourishment and when it needs more. My professional experience indicates that, unfortunately, most yo-yo dieters and other people who have battled weight problems don’t know how to “listen” to the body’s cues in response to the foods and portions they consume. The good news is that this ability can be (re)learned.

A. The Diet Solution Program is a lifestyle shift that teaches you how to determine the best foods and portions for your metabolic type. Even after just days on the plan, you will learn to pay attention to how you feel after eating. For many people, this experience of “listening” to the body will be new. However, by letting your body be your guide, you will learn how to eat your way to optimum health.

A. Yes! It’s how I live my life now, and you, too, can learn to recognize when your body is adequately nourished. After many years of dieting, I reawakened my body’s innate ability to tell me when I’ve had enough food and when I need more by following the same plan I present in the Diet Solution Program. Every day is different; some days I require more food and others less, depending on my levels of exercise, stress, and even hormones. But I don’t need to count calories to know whether I’ve had enough; my body tells me, and I know how to listen. Whatever you do, don’t be lured into the trap of forever counting calories, because that approach is not sustainable—or healthy—in the long term.

Learn “The Top 5 Essential Truths You Must Know Before You Go on Any Diet Ever Again” from Isabel De Los Rios at http://yourdietsolution.com. Isabel is a nutrition, exercise and lifestyle coach who has helped hundreds of people lose their unwanted weight and take complete control of their health. She is the author of The Diet Solution Program, a complete and comprehensive nutrition program that is helping people all over the world finally reach their ideal weight. For more information on The Diet Solution Program and how it can help to change your life, visit http://yourdietsolution.com.

Excess Stomach Fat

I'll show you in the article below why you've been doing the wrong types of exercises and eating the wrong types of foods.  Change just a few of these aspects and you'll start to lose stubborn belly fat and get a flat stomach MUCH faster!

by Mike Geary – Certified Nutrition Specialist, Certified Personal Trainer (CPT)

5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat and Get Six Pack Abs

1. Many so-called "health foods" are actually cleverly disguised junk foods that can actually stimulate you to gain more belly fat… yet the diet food marketing industry continues to lie to you so they can maximize their profits.

2. Ab exercises such as crunches, sit-ups, and ab machines are actually the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.

3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll tell you the exact types of unique workouts that produce 10x better results below.

4. You DON'T need to waste your money on expensive "extreme fat burner" pills or other bogus supplements. I'll show you how to use the power of natural foods in more detail below.

So, Click-Here and let's set the
record straight once and for all…

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Nick Nilsson's Weekly Fitness Tipss

By Nick Nilsson
http://betteru.atozfitness.com
 

Got No Chest? How to Feel Your Pecs Actually WORK When You Do Chest Training

By Nick Nilsson

If you have a hard time feeling your chest working when you do chest exercises, THIS is the information you need. I'll give you my best techniques for ensuring maximum activation of your pecs with every set and rep you do.

One of the most comment training questions I get with regards to chest training is simply not being able to feel the pecs working at all when doing chest exercises!

And when you can't feel the pecs working, you know darn well that actual muscle development is simply NOT going to happen.

So enough about the problem…how do you FIX it?

I've got a number of techniques for you to try out, some of which may work better than others for you.

But they should get you well on your way towards the chest development you're looking for.

1. Pre-Exhaust Training

When performing a movement like the bench press, the pecs are definitely involved but can be easily pushed into a secondary role by the front delts and the triceps.

So instead of doing a regular bench press movement, you will instead do 6 to 8 reps of dumbell flyes (an isolation movement for the chest) THEN immediately go right to the bench press.

The idea here is to "pre-exhaust" your pecs so that when you do the bench press, your pecs are the weakest link and the shoulders and triceps then push the chest harder than it would normally be pushed.

When you have to stop, it's going to be pec fatigue that ends the set while the shoulders and triceps are still relatively fresh.

2. Feeling The Flye

Now, the pre-exhaust training is all well and good…but what if you can't feel your pecs even doing FLYES? Pre-exhaust won't be much help.

The first thing you need to do is get off the flat bench and onto a Swiss Ball. Get into position on the ball and wrap your entire back AROUND the ball. Don't just put your shoulders on the ball and keep your body straight, like many people are taught with the ball.

To get the most out of flyes, you need to open up your rib cage and get your shoulders back (which helps focus the tension on the pecs instead of the shoulders). The ball is PERFECT for this position. So lay back on the ball, wrap your back around it and consciously force your shoulders back and down. THEN do a dumbell flye.

Imagine on the way down like you're trying to push your chest up to the ceiling. And imagine on the way up that you're wrapping your arms around a big tree.

When doing flyes, don't hold the dumbells perfectly parallel to each other…hold them at about a 45 degree angle to your body (thumb end in closer to the head – pinky side outwards). This takes stress off the shoulders and helps keep tension on the pecs.

3. Tilt the Dumbells

When doing dumbell presses (either on the ball or the bench), tilt the dumbells down and in…if the dumbells were pitchers or water, it would look like you're pouring them on yourself.

This tilt (and make sure and keep that tilt through the whole exercise) keeps tension on the pecs. If you keep them horizontal or tilting outwards, the tension goes to the shoulders.

4. Concentration Flyes

These are done standing, in a bent-over position, with light weight. They're a great exercise for developing that "feel" in the chest. They won't build a chest – just assist in getting that connection.

Grab the dumbell and bend over a bit. Now, keeping your arm slightly bent but stiff (no movement other than at the shoulder), bring the dumbell up and across your body as though trying to touch it to your opposite shoulder.

Because your arm is hanging down and the dumbell is coming across your body, it takes the front delt pretty much completely out of it, forcing the pec to do all the work. Hold at the top and SQUEEZE the pec hard.

Remember to go light on this one – it's not about building but developing that mind-muscle connection. And be absolutely sure you're NOT bending your elbow – the movement must occur only at the shoulder.

5. The Rolled-Up Towel Trick

This is a technique I came up with to force the shoulders down and back (as I mentioned with the flyes above) and get the pecs involved in the bench press. This is done on the flat bench.

Roll up a towel and lay it lengthwise down the centerline of the bench. Set it on the bench right between where your shoulder blades will be. Your head should be on a flat section and your butt should be on a flat section.

Lay down on the bench, feeling the towel run right down your spine. This elevation immediately forces your shoulders back and down (the proper position for benching and feeling it in your chest). It's not particularly comfortable but it's a great teaching tool to force your body into the proper position.

6. Stop Trying To Go So Heavy

Half the time, you're probably just trying to go too heavy on the chest exercise and you just lose the feel for the exercise. Back off on the weight and feel the pecs working rather than focusing on blasting up the weight.

When you load the exercise heavy, your body immediately turns to its strongest movers. If your chest isn't part of that A team, it won't be called upon.

7. Don't Grip So Hard

One of the things I've noticed with chest exercises is that the harder you grip the bar/handles, the more the tension gets moved to the shoulders and triceps.

Try easing up on your grip a little – not to the extent that you make the exercise dangerous, but back off on the death grip and see if you feel a difference.

8. "Shocking" High-Rep Training

This is best done on the very first set of your workout with NO warm-up. You're going to just be using a moderate weight, so don't worry about not doing a huge warm-up. If you have a decent amount of training experience, you'll be just fine.

We're going to literally "shock" your chest muscles into responding here. Load the bar with (or select dumbells) a weight you'd normally be able to get about 12 to 15 "strict" reps in your regular workout.

Now lay down and CRANK OUT as many reps as you can with that weight as fast as you possibly can. Don't worry if your form isn't perfect…just hammer the reps out.

And when I say crank, I mean CRANK…don't bounce the bar off your chest or anything but you must quite simply EXPLODE out of the bottom of every single rep…and don't even think about slowing down to get the negative.

The idea here is very rapidly call upon every available muscle fiber worked by that exercise to contribute an emergency situation, especially the power-oriented type 2 muscle fibers.

And this emergency idea is why you're not going to do a warm-up…we want it to be a TRUE emergency situation where you go from zero to kablammo!

ONE set of this is all you need. Because once you do that first set, not only will the entire area be fatigued, you won't be able to get nearly as many reps and it won't have the same emergency effect on your body.

9. Static Contraction Holds and Pushes

This can be done on almost ANY chest exercise…though it doesn't work too well on dumbell flyes or presses. It works best on cable cross-overs or pec deck, where the tension is greatest at the top, when the arms are close together. It's also pretty good on barbell bench.

A straight static hold means just hold that contracted position for as long as you possibly can. Then fight the negative all the way to the bottom.

This systematically exhausts all the muscle fibers of the chest AND gives you time to really get your mind into the muscle, shifting your arm and body position during the hold until you really feel it targeting the pecs. By taking this time, you get to feel what you don't normally get during a standard exercise.

And those pushes I mentioned?

As you're holding that static contraction, have a partner push down on the weight stack (if you're on a pec deck). Just a quick push is all you need. This sets off a stretch reflex in the pecs, activating even more muscle fibers. It's basically another emergency situation.

When using cable cross-overs, have your partner put their hands in between yours and push outwards really quick. If you're doing a static hold in the top position of the barbell bench, have them push down on the bar really quick while you maintain the hold.

A couple of these pushes is all you need.

10. Cable or Band Push-Ups

This technique combines two type of resistance – a bodyweight push-up and direct outwards-pulling resistance of cables or bands. When you put them together, it's CRAZY how much tension you'll get on your pecs.

It's like combining a static hold with a dynamic exercise – two of tension, both targeted on the pecs.

For the cable version, set two handles on the low pulleys and use a light weight. Kneel down holding both handles. Now set your fists on the floor in the push-up position. Straighten out your body and start doing push-ups.

The cables will be trying to pull your hands directly out to the sides. Your pecs have to fight this outwards-pulling tension. When you add in the push-ups, you'll feel these even more in the chest than you usually would, simply because your pecs are ALREADY working by holding the cables in place.

It's a two-for-one exercise that will light your pecs FAST.

You can easily accomplish the same thing with bands by hitching a couple of bands to solid objects out to the sides of you. The just hold the bands in your fists or loop around your wrists, make sure you get tension in them, then do the push-ups.

YOUR CHEST WILL BE TOAST…

I have to say, if you've not really felt your pecs before, these techniques should get you seriously moving in the right direction. I would recommend taking a few "chest" days and just trying all these techniques to see which ones work best for you.

For pictures and video of many of these tips in action, click- here.

Metabolic Surge – Rapid Fat Losss
by Nick Nilsson

Now, if you're interested in a fat-loss program geared towards keeping you inefficient, I'd definitely recommend checking out Nick's Metabolic Surge program.

The training and eating are constantly changing, never allowing your body to get accustomed to (or efficient at!) really any of it. This not only gets you better results, it keeps things challenging and interesting.

Nick Nilsson heree  !

Holly Rigsby's Monthly Article

Top 3 Reasons WHY More Moms Are NOT "Into" Resistance Training
By Holly Rigsby

Moms have mistakenly believed that resistance training shouldn't be the foundation of their fat loss program. Here are the three most common myths about resistance training and the "truth" about each.

1. Moms believe the answer to Fat Loss lies in CARDIO Can't blame you, Mom! The fact that we are being bombarded with misleading ads and articles on a daily basis boasting that the best way to burn fat is to simply DO more cardio.

From a Popular Beauty Magazine: "The formula for great abs is crunches + cardio = results. Cardio burns fat, uncovering the incredible abs you'll have thanks to those crunches. So hop on that exercise bike, elliptical or treadmill for 30 to 45 minutes at least three times a week…" The "cardio burns fat" myth is so rampant, that the very support groups and forums women turn to for answers are littered with faulty advice. From a Forum: "We do 15 mins on the bike, 15 on the elliptical, 15 on the treadmill, 1000 metres on the rowing machine (we're building that up slowly because we hate it)."

Who has time for this? We are Moms, we are busy, we do not have the time, energy or patience to attempt a fat loss program that is solely based on cardio. And if you "hate" something – how much longer are you going to keep up with it – especially if you are no longer seeing results?!

Cardio is only ONE piece of the Fat Loss puzzle. When it comes to Fat Loss cardio's role is much less important than resistance training. More is simply not better. Cardio does very little to boost your metabolism and extended sessions not only eat up your precious time with little to show for it, but also eat up your lean muscle, slowing your metabolism to a crawl.

2. Moms are scared of "Bulking Up" Just the mention of the word muscle makes a lot of women cringe. Images of huge bodybuilder-type bodies make them run in the opposite direction. Yet amidst this protest, Moms want to look lean and toned. Well without muscle, it is impossible to attain this desirable physique.

Women simply do not have the ability to bulk up. Men, however, are able to add lots of muscle because:

One – they have the hormones to do so (we do not, well not naturally).

Two – they lift weights in an entirely different fashion.

Three – they must eat a tremendous amount of food – muscle need a LOT of calories to grow and get bigger.

So Moms, unless you are taking Testosterone boosting supplements, lifting VERY heavy weights and eating an upwards of 5,000 calories a day – you will NOT bulk up.

3. Moms think Resistance Training is just TOO Complicated! "It's so much easier." "It is less intimidating." "It's less complicated." These are the very attitudes that lead busy moms to jump on a treadmill and walk or run for 45-60 minutes. The thought of picking up some weights seems complicated and undesirable especially when there are more "mindless" options from which to choose.

Sure, if you are new to the concept of Resistance Training, an introduction to this type of workout can make you throw your hands up in frustration…..what exercise, what weight, set, super sets, repetitions, rests….Oh My!

The best way to begin a resistance training program is to use your own body as weight. No gym membership, no fancy equipment….just a small space and a few minutes of your time.

Movements such as squats, lunges and assisted push ups are great examples of effective bodyweight exercises that any Busy Mom can do. Establishing a place to begin builds confidence, boosts energy levels and in turn increases metabolism. Moms naturally want to do more!

From there it is quite simple to keep your workouts challenging by using equipment many moms already have at home; a stability ball, dumbbells and a medicine ball.

When you have an effective resistance training workout plan, that not only fits your fitness goals, but your lifestyle, your plan becomes a priority and you achieve a lean, fit body before you know it!

Now you understand not only the importance resistance training plays in your fat loss efforts, but also how easily it can be integrated into your routine. It is time to adjust your mindset and your priorities. When you put your time, energy and effort into a resistance training regimen you guarantee yourself a faster metabolism and a toned, tight, energetic body.

Holly Rigsby is a nationally recognized women's fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com  to get your FREE copy of her special report: "The Top 5 Busy Mom Metabolism Boosters."

The Diet Solution Programam
By Isabel De Los Rios

Here Is The Real Reason Every Single One Of These "DIETS" Has Failed You
Low Fat, Low Carb, Low Calorie
and every other crazy fad diet you have tried..

I’ll show you below exactly why you have been eating the wrong types of foods and following the wrong nutrition plan. The methods you've been using will never work to get you the body you truly deserve. With just a few simple changes you will start to lose your stubborn unwanted fat ONCE AND FOR ALL!

Jon Benson Monthly Article

By Jon Benson
http://your7minutemuscle.com
http://myeveryotherdaydiet.com

All You Can Eat?

Like buffets?

Let me give you some buffet tips. These will come in very handy if you travel as much as I do.

But first, let me tell you about the “first come, first fat” all-you-can-eat trap.

This is the idea that a buffet is a license to eat more than you normally do. After all, it IS “all you can eat”, right?

And the price is usually higher too… or so it seems.

Let’s deal with the first mental roadblock:

“It’s all you can eat, so why not have a second or a third serving?”

Okay, would you do the same for your car?

“Hey, all you fill gas! I’ll just let it overflow… or better yet put it in the back seat and drain it later.”

Sounds silly, eh?

Well, food is FUEL.

Tasty? Sure. But fuel nonetheless.

Next time you are around a buffet remember that. Take a small sample of the foods you enjoy if you wish.

Or do what I do: I eat nothing but protein foods and a bit of pineapple. For some reason pineapple is always available at hotel breakfast buffets.

Blueberries are good too, especially if you mix them in with a bit of cottage cheese.

But I eat LESS eggs and protein foods than normal. In fact, my buffet meal is often the smallest of the day.

And I do this on purpose. I refuse to let someone tell me how much food is right for me.

That’s my job.

That’s your job too.

Considering the level of the nutrition at these joints, you’ll be appropriately hungry come lunchtime. If you’re on the Every Other Day Diet Plan you can have a Feed Meal (if it’s your day to do so) or eat a nice burn meal.

But you’ve started off your day right — and THAT will give you a ton more energy and make you feel better all day long.

Read more about my plan here:

http://www.myeveryotherdaydiet.com  <—- Eat More, Get Leaner

Let’s deal with the second issue: Price.

Are buffets more expensive? Actually, no — they are almost always about the same cost or less than ordering from the menu unless you get only 2-3 items. Then they are a bit more expensive.

But so what? My jeans are much more expensive, and I would like to say really comfortable in them.

How about you?

The bottom line: Do not let cost or convenience… or even worse social pressure… to make you eat more than you should. Rebel against the establishment man! Eat LESS. Freak ‘em out.

Works for me.

David Grisaffi Monthly Article

AtoZ Fitness Supporters