That is right, you can have a cheat meal once a week and still get the weight loss results that you deserve.  You may be wondering how and think that this goes against the traditional mindset that the media or experts have told you, but I do it all the time and still stay in great shape.

However, if you are serious about achieving your fat loss goals, cheating should only be an option once a week.  Otherwise, you are putting yourself in danger of not getting the results you deserve.

When cheating, I recommend picking one day out of the week to eat whatever you want for one meal within reason.  Remember: This is only for one meal and not the entire day. It is also not an all you can eat stuffing session.  So for example, a slice of pizza with a regular soda and then a serving of ice cream is a good cheat meal.  Notice I did not say 20 slices, chased down with a gallon of soda and ice cream.

I like to eat my cheat meal earlier in the day so all of the food does not sit in me for a long period of time.  At night time, most people are sedentary and not burning calories.  Now that you have some general guidelines, I will give you some rules to follow for the day you decide to cheat.

Rules to a Cheat Meal:

1.  Drink around 12 ounces of water before you start eating.  This prohibits you from splurging as it will suppress your appetite a bit and will help you immensely from overeating.

2.  Make sure you have at least 3 hours before you go to bed when cheating as the food will not sit in your stomach for such a long period of time.

3.  Never eat 2 cheat meals in one week.

So now that you know why eating a cheat meal is not bad for you, simply follow the guidelines prescribed above and you should be just fine and still attack ugly stomach fat.

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 This is a question I will answer in this video!  Enjoy!

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Also, if you have any other questions you would like to get answered, leave a comment below and we will get back to you!

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This week I answered the following natural bodybuilding question from someone who is using bodybuilding training to lose weight:

Every week, I do cardio 4 times a week and I was losing about 2lbs per week. Now I added bodybuilding workouts on my weight loss exercise routine 2 times a week for 2 weeks and I haven’t lost a pound ever since. Could this be because I lose fat weight but at the same time I gained muscle weight?

Natural Bodybuilding Answer:

In many clients that I have trained, I have noticed that when they add bodybuilding workouts for the first time, the weight loss stops as muscle is being gained at a very fast rate. When muscle is gained at the same rate than fat loss is happening, then the scale will show no change. It is possible that by adding weight training you have gained 1.5-2 lbs of lean body mass to your frame and thus, assuming that you lost the same in fat, that is why your weight loss has stopped. If you see that your clothes feel tighter on the rest of the body but looser at the waist line then you know that this is the case.

However, if you see that the waist line is still the same then that tells me that your weight loss has stopped and it may be due to the fact that the extra calories being burned by the weight training may be putting you in a catabolic state where your body’s metabolism is not been fed enough calories to support all of the activity. If this is the case, you will typically feel very tired all the time. In such as case, make sure you are eating every 3 hours and that you are taking in at least 1 gram of protein and 1 gram of carbs per pound of lean body weight. Also make sure to get around 30 grams of good fats from either flax seed oil or fish oils.

Keep up the great work, take care and train hard!

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This week I answered the following natural bodybuilding question from a female client:

I don’t have time to go to the gym, and don’t really have any exercise equipment at home.  What can I do to firm up my thighs, stomach. and love handles.  Also can you recommend some warm ups as I hear they are actually important? Thanks!

Natural Bodybuilding Answer:

You can actually do a variety of body weight exercises from the comfort of your home. You can do:

For your thighs you can do:

Squats
Wide Stance Squats
Sissy Squats
Lunges

The lunges are the best in the list since you can do them in a variety of ways in order to target the front of the leg or the back. To emphasize the thighs press with the ball of the foot as you execute the movement. To emphasize the glutes and hamstrings simply press with the heels.

You can do lunges to the front alternating legs, or one leg at a time. You can do walking lunges or you can do lunges to side.

I suggest that in order to train your thighs you choose 3 thigh exercises and perform 3 sets of 15-25 reps resting 1 minute in between sets. That will give you a nice thigh workout. Below are a few examples:

Legs Workout (A)
Lunges (one leg at a time pressing with ball of foot) 3 sets of 15-25 reps (1 minute rest in between)
Wide Stance Stance Squats 3 sets of 15-25 reps (1 minute rest in between)
Lunges (alternating legs and pressing with the heel) 3 sets of 15-25 reps (1 minute rest in between)

Legs Workout (B)
Squats
Sissy Squats
Walking Lunges (pressing with heels)

Legs Workout (C)
Lunges to side
Wide Stance Squats
Lunges (one leg at a time pressing with heel)

Since you will not be using any weights you will be able to recover quickly and thus, you can perform these routines 3 times a week. If you want to, do Workout (A) on Monday, (B) on Wednesday and (C) on Friday.

For the abs, there are a variety of exercises that you can do in the comfort of your home. Since you did mention that you do not have a lot of time to workout, then do the ab workouts on Tuesday, Thursday and Saturday, Here is what I recommend you do:

Note: Focus on contracting the muscle and on the execution of the exercise. Perform each repetition slowly and deliberately.

Abdominals Workout (A) – Tuesday

Bicycle Crunches 3 sets to failure (30 second rest)
Crunches 3 sets to failure (30 second rest)
Lying Leg Raises 3 sets to failure (30 second rest)

Abdominals Workout (B) – Thursday

Knee-Ins 3 sets to failure (30 second rest)
V-Ups 3 sets to failure (30 second rest)
Crunches 3 sets to failure (30 second rest)

Abdominals Workout (C) – Saturday

Partial Sit-Ups 3 sets to failure (30 second rest)
Lying Knee-Ins 3 sets to failure (30 second rest)
Twisting Crunches 3 sets to failure (30 second rest)

As a warm-up you can do a light walk outside for 6 minutes and if you want to include some cardiovascular exercise, perform a quicker paced 15-20 minute walk that has your heart rate between 120-140 beats per minute after the workouts.

Also remember that in order to burn fat you need to follow the appropriate diet program. Thus, a sample diet is presented below:

Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters

Meal 2 (9 AM)
Meal replacement packet like Labrada’s Lean Body for Her

or

1/2 cup of oats mixed with a protein powder like Lean Pro8

1/2 Tablespoon of Flaxseed Oil (Spectrum Brand is Best)

Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)

Meal replacement packet like Labrada’s Lean Body for Her

or

1/2 cup of oats mixed with a protein powder like Lean Pro8

1/2 Tablespoon of Flaxseed Oil (Spectrum Brand is Best)

Meal 5 (6 PM)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)

Meal replacement packet like Labrada’s Lean Body for Her

or

1/2 cup of oats mixed with a protein powder like Lean Pro8

1/2 Tablespoon of Flaxseed Oil (Spectrum Brand is Best)

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(Essential to take)

Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, extra Calcium (preferably calcium citrate for best absorption), 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil, EFA Lean or extra virgin olive oil.

I’ll end by saying that as you get more advanced a pair of adjustable dumbbells will make a great investment as adding weight to these exercises will firm up these body parts much quicker. In addition, adjustable dumbbells will allow you to train all other areas of your body as well.

Best of luck!

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3 Foods to Burn Fat Fast?

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Well, the answer is simple when you stop and see what these meals were.  I applied a little known trick to my daily diet and before I knew it, presto I had lost my stomach fat and had a chiseled mid section.

Enough about how great of results these meals have given me, let’s look at what they are and how they can do the same for you as they did for me.

Delicious Fat Burning Meal #1: Grilled Chicken Breast with a baked potato and a salad. 

What I like to do is marinate my chicken breast the night before with some Italian dressing (low fat/low calorie) to give it some flavor.  For my salad, I apply the same concept as I do with my chicken breast by putting some fat free Italian dressing on it.  Feel free to use your dressing of choice as long as it is not in excess and of course is fat free/low calorie.

Serving Sizes:

For men: 4-5 oz. chicken breast.  A medium sized potato with a bowl of salad.

For women: 2-3 oz. chicken breast.  A medium sized potato with a bowl of salad.

Delicious Fat Burning Meal #2: Grilled Tilapia with brown (or white) rice and broccoli. 

 I like to marinate my tilapia the night before with some Italian dressing (same way as I described above) and boil my rice and broccoli on the stove top.
 
Serving Sizes:

For men: 4-5 oz. of tilapia.  One cup of uncooked rice and a cup of broccoli.

For women: 2-3 oz. of tilapia.  A half cup of uncooked rice with a cup of broccoli.
 
Delicious Fat Burning Meal #3: Top Sirloin Steak with asparagus and nuts.

I apply the same marinating technique as described in the other 2 meals for my sirloin steak.  Many people get the misconception that red meat is bad for you but as long as you follow a program that allows you to eat one red meat a day, you will benefit greatly. 

I like to put a little bit of oil in a pan and cook my asparagus on a stove top.  My choice of oil is smart balance as it is high in healthy fats such as polyunsaturated and monounsaturated.  And last but not least is nuts.  I like to consume no more than a handful on a daily basis.  If you follow this strategy correctly, nuts will give you some healthy fats and other health benefits as long you do not eat more than what is prescribed.

Serving Sizes:

For men: 4-5 oz. of Sirloin Steak.  A cup of asparagus and nuts.

For women: 2-3 oz. of Sirloin Steak.  A cup of asparagus and nuts.

So now that you know what these 3 delicious fat burning meals can do for you, the rest is up to you.  Take action now and give these meals a shot.  I assure you the results will be well worth your time!

To get more fat burning meals that taste great and will help to attack your ugly stomach fat, visit fatextinction.com for a free report!

• 3 Foods That Burn Fat Fast?

The way that GI works is that each food is assigned a value, typically from 0-100, based on how fast blood sugar increases in the next two hours after consuming a carbohydrate. A value of 100 would represent a food that increases blood sugar very rapidly, such as a straight glucose drink. A value of 59, like the one from brown rice, means that the blood sugar response is way more moderate. Therefore, for the purposes of blood sugar control and fat loss, brown rice is a much better choice than a glucose drink. Now, why is that?

How quickly a carbohydrate is turned into glucose and released in the bloodstream affects the amount of insulin that the pancreas will release to control blood sugar levels. Too quickly of a conversion and your insulin levels skyrocket, a bad situation if you are trying to lose body fat since fat loss cannot occur in the presence of high insulin levels. Such a hormonal environment triggers fat storage. Therefore, it stands to reason that if a carbohydrate is released slowly into the blood stream, then less insulin is released and thus fat loss is maximized.

So is controlling GI the main key to losing body fat? Yes and no. Understanding the effect of foods on your blood sugar is important as several studies have shown that eating low GI carbohydrates throughout the day suppresses the person’s appetite and provides more stable energy levels as blood sugar is better controlled (Note: sudden drops in blood sugar make you feel hungry and lethargic). In addition, eating low GI foods allows for more consumption of food without body fat storage and for a leaner you due to body fat loss. However, there are other factors that affect body fat storage not taken into account by the GI as we will discuss on the next page.

What’s a Low GI Food?

While there are many opinions out there on what a low GI food is, typically a food under 55 is considered low, a food under 70 is medium and anything over 70 is high. However, we must understand that what you eat in conjunction with your carbohydrates will affect your GI. Every time you eat a protein with a carbohydrate the total GI of the meal will go down since protein is a very complex molecule and thus slows down the digestion of the carb. Fats also have this effect. Since you will not be eating just a carbohydrate in your bodybuilding nutrition plan, then the raw GI number should only be used as a guideline. Besides, GI does not provide us with the whole answer as to which carbohydrate is best for us in order to lose fat.

What GI Does Not Take Into Account

An important reason why we cannot take GI as the only measure of whether a carbohydrate that we choose will help us lose fat or not is because GI does not take into account the different ways in which the body handles complex carbohydrates from starches like brown rice (or grains like oatmeal) vs. a simple carbohydrate like an apple. This leads us to the following topic which is Complex Carbohydrates vs. Simple Carbohydrates.

Complex and Simple Carbohydrates

Carbohydrates are divided into two categories: complex carbohydrates and simple ones.

The complex carbohydrates are hundreds of sugar units linked together in single molecules (reason they are called complex) and typically give you more sustained energy (provided they have a medium to low GI) as they take more time to be broken down by the body. Note: Complex carbohydrates with a high GI behave more like a simple sugar, which is digested quickly.

There are two types:

Once again, you should be eating these complex carbs in small portions, but more frequently throughout the day.

1. Starchy: Provide you with actual raw energy that the body can use. Good sources are Oatmeal, Grits, Brown Rice, Lentils, Sweet Potatoes, and cream of wheat.
2. Fibrous: The body cannot absorb these but they are rich in vitamins and minerals. In addition, fiber cleans up your intestines, which allows for better absorption of the nutrients that you get from digestible foods. On top of that, mixing fibrous sources with starchy sources lowers the rate of digestion of the starchy carbs thus lowering their GI. Good sources are: Asparagus, Squash, Broccoli, Green Beans, Cabbage, Cauliflower, Celery, Cucumber, Mushrooms, Lettuce, Red or Green Peppers, Tomato, Spinach, and Zucchini.

Simple carbohydrates are made up of one, two, or three units of sugar (at the most) linked together in single molecules, and thus, give you immediate energy as they are released more readily in the body. Good sources are: apples, pears, cantaloupes, oranges, cherries, strawberries, grapefruit, lemon, nectarines, peaches. Higher sugar fruits like grapes or bananas are best for after a workout if desired.

Simple Carbohydrates And Their Effect on Body Fat

Though the glycemic index categorizes most fruits as low GI, as you will see, the simple sugar found in fruits called fructose is metabolized differently than the sugars from starches. To understand how the process differs, first let’s see how the body uses glucose.

If blood glucose levels are low, the body uses the glucose it gets from foods and burns it immediately for energy. This is one of the reasons why after a workout, the body utilizes carbohydrates so efficiently. Now, assuming that there is no immediate need for energy, glucose is then into glycogen and stored in the liver or the muscles. The liver can hold roughly 100 grams of glycogen but the muscles, depending on how muscular you are, may store between 200-400 grams. The key point to remember here however is the following: The glycogen from muscles can only supply energy to the muscles when they are contracting (so muscle glycogen gets depleted badly during a weight training workout). Liver glycogen however can supply energy to the entire body. It is key to remember this in order to understand how fructose does not help with fat loss.

The way that the body gets fat with an excess of carbohydrates is that if all of the glycogen stores in the body are full, then the extra glucose is converted to fat by the liver and stored as adipose tissue (bodyfat), probably in your buns and thighs or around your waist.

Now that you understand how glucose is used and how fat can be stored in situations where all glycogen levels are full, lets go back to the fruits. What happens with fructose is that the muscles do not have the enzyme required to turn fructose into glycogen. The liver does so fructose replenishes the liver. It does not take much to replenish a liver of glycogen as it can hold around 100 grams only. Therefore, if you overdo the fruits, you will fill up your liver glycogen and this causes the body to release an enzyme called phosphofructokinase signaling the body that glycogen stores are full. Since the liver has to supply energy for the whole body, the body uses its glycogen stores as the fuel gauge. When the tank is full, so to speak, that is when any extra fuel gets stored away. Because of this, we suggest that fruits are limited and even eliminated if on an aggressive fat loss diet. By the way, if you are wondering why most fruits can be so low GI and still cause so much damage is because fructose leaves the liver as fat and fat does not raise insulin levels. Bummer!

Carbohydrate Consumption Recommendations

It is recommended that you eat mainly medium to low (55 or less GI) to medium (65 or less GI) glycemic complex carbs throughout the day, as they are responsible for creating consistent energy levels for peak performance and daily functions.

If you must eat fruits, minimize your consumption to two servings per day at times where some of your liver glycogen has been depleted. The best times are the morning with breakfast and right after a workout. This will help to speed up the recuperation time and aid in the production of lean muscle tissue. Ingesting simple carbs throughout the day is not recommended as if your liver glycogen is full, then you will risk storing body fat.

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This is one of the biggest myths in the history of weight loss and is part of the reason that the supplement industry has grown to become over a 55 billion dollar industry!

You see, going out to a nice restaurant and socializing is a great way to forget about all of the stress and problems you may be having at work.  The problem is people do not know what or how to order a healthy meal while eating out.  They simply follow what everyone else is doing instead of being conscious of their diets.

So in order to fix this problem, I would like to give you some quick guidelines that you must obey before you decide to go out to eat.  They are as follows:

• Drink at least 12-16 ounces of water.  This will prevent you from overeating.

• Make sure you get the right amount of macronutrients or the best possible selection as this is the key to achieving your fat loss goals.

• Stay away from any fried foods as they have a lot of bad fats in them.

• If you order a salad, use a low fat/low calorie alternative as opposed to the regular dressing.

• Do not add any extra seasonings to your meals such as salt or peppers as this has too much sodium and can cause you to gain water weight if consumed in excess.

Some sample meals that I enjoy just about every time I go out are some sort of grilled or baked chicken meal with a good complex carbohydrate such as a baked potato or rice with some fibrous carbs like a salad.  I even enjoy a good steak or fish as they are excellent sources of protein.

So the lesson to be learned is to not listen to all of the lies and scams of the supplements industry and go back to the basics.

If you stay within these parameters prescribed above, you will be victorious in your fight against fat and be able to enjoy a nice meal with friends and family.  If not, expect the fat to march in and surprise you with a sneak attack that will cause you to lose not only the battle, but the war against ugly belly fat!

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Women’s Weight Training Myth #1 -Weight training makes you bulky and masculine.

Due to the fact that women do not, and cannot, naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as males do, it is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights. Unfortunately, the image that may come to your mind is that of professional female bodybuilders. Most of these women, unfortunately, use anabolic steroids (synthetic testosterone) along with other drugs in order to achieve that high degree of muscularity. In addition, most also have good genetics coupled with an unbelievable work ethic that enable them to gain muscle quickly when they spend hours in the gym lifting very heavy weights. Believe me when I say that they do not look like that by accident. Women who conduct weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness/figure shows these days.

Women’s Weight Training Myth #2 – Exercise increases your chest size.

Sorry girls. Women’s breasts are composed mostly of fatty tissue. Therefore, it is impossible to increase breast size through weight training. As a matter of fact, if you go below 12 percent body fat, your breast size will decrease. Weight training does increase the size of the back, so this misconception probably comes from confusing an increase in back size with an increase in cup size. The only way to increase your breast size is by gaining fat or getting breast implants.

Women’s Weight Training Myth #3 – Weight training makes you stiff and musclebound.

If you perform all exercises through their full range of motion, flexibility will increase. Exercises like flyes, stiff-legged deadlifts, dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement. Therefore, by performing these exercises correctly, your stretching capabilities will increase.

Women’s Weight Training Myth #4 – If you stop weight training your muscles turn into fat.

This is like saying that gold can turn into brass. Muscle and fat are two totally different types of tissue. What happens many times is that when people decide to go off their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop the diet as well. Therefore bad eating habits combined with the fact that their metabolism is lower due to inactivity, and lower degrees of muscle mass, give the impression that the subject’s muscle is being turned into fat while in reality what is happening is that muscle is being lost and fat is being accumulated.

Women’s Weight Training Myth #5 – Weight training turns fat into muscle.

More alchemy. This is the equivalent of saying that you can turn any metal into gold; don’t we wish! The way a body transformation occurs is by gaining muscle through weight training and losing fat through aerobics and diet simultaneously. Again, muscle and fat are very different types of tissue. We cannot turn one into the other.

Women’s Weight Training Myth #6 – As long as you exercise you can eat anything that you want.

How I wish this were true also! However, this could not be further from the truth. Our individual metabolism determines how many calories we burn at rest and while we exercise. If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat regardless of the amount of exercise that we do. This myth may have been created by people with such high metabolic rates (hardgainers) that no matter how much they eat or what they eat, they rarely meet or exceed the amount of calories that they burn in one day unless they put their mind to doing so. Therefore, their weight either remains stable or goes down. If you are confused about nutrition, please read Nutrition Basics.

Women’s Weight Training Myth #7 – Women only need to do cardio and if they decide to lift weights, they should be very light.

First of all, if you only did cardio then muscle and fat would be burned for fuel. One needs to do weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue. Women that only concentrate on cardio will have a very hard time achieving the look that they want. As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance and if the resistance is too light, then there will be no reason for the body to change.

Women Should Train Hard

I have trained with girls that train as hard as I do and they look nothing but feminine. If you want to look great, don’t be afraid to pick up the weights and lift hard!

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Everyone seems to know that eating foods containing too much saturated fat or even too many carbs can cause you to add unwanted inches to your waistline, so I decided to not even discuss this with you today.

Instead, I will give you 3 foods that make you fat without you even knowing it!

1.  Fruit Juices: Now while I am not saying it is unhealthy to consume fruit juices such as orange juice, I am saying that too much in excess can be detrimental to attacking unwanted belly fat. 

You see, fruits are a simple carbohydrate which means that they do yield some healthy benefits such as providing us with vitamins, minerals and help to strengthen our immune systems.  However, we are not meant to take fruits such as an orange or a grape away from its natural form to mix with a bunch of sugars.  We also do not get the fiber rich content that is in these foods when we drink it as a juice.

It is best to eat the fruit in its natural state as you will be able to consume the fibers within them and not feel hungry for a snack or get food cravings as you would from drinking these fruits as a juice.

2.  Canned Foods: While this may be a surprise to many, canned foods are deceptive and should be avoided if possible. The reason for this is because in order to preserve the quality and taste of the food item, they are loaded with sodium, sugars and trans fats. 

The high sodium content will cause you to retain water and make you feel bloated if consumed in excess.  Now I think I speak for all of us when I say that feeling bloated or retaining too much water is not a good thing for shedding off the unwanted weight!

3.  Frozen Dinners: Anytime you go to the grocery store and head towards the frozen food section aisle, you will find a few things in common among all of them. They are all high in sodium and trans fats just as canned foods are.  The reason for this is also to make sure the quality and taste of the foods do not diminish.

A great substitute for canned foods and frozen dinners can be an all natural source of the same food.

So the next time you are at the grocery store shopping, remember these little known dieting tricks to help you blast away stomach fat!

To learn the #1 rule you must obey if you are ever going to get a flat stomach, visit fatextinction.com now!

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