Hi, it’s Paul here, after last nights teaser post, i thought you might like a bit more meat, read on….

How To Gain Muscle And Lose Fat At The Same Time

“How can I gain muscle and lose fat at the same time?” That’s right up there with “How do I get six pack abs” as one of the most frequently asked fitness questions of all time. The problem is, when you ask it, you get all kinds of conflicting answers – even from experts who are supposed to know these things. So what’s the deal? Is it really possible to lose fat and build muscle simultaneously?

Short answer: Yes, you can gain muscle and lose fat at the “same time.”

Long answer: It’s difficult and it’s complicated. Allow me to explain….

First we have the issue of whether you really lose fat and gain muscle at the “same time.”

Well, yes, if your definition of the “same time” is say, a month or 12 weeks. But in that case, you’re probably not gaining muscle at the “same time” literally speaking, as in, right now this very moment you are reading this, or 7 days a week, 24 hours a day for months in a row.

The best explanation for what’s really happening is that you alternate between periods of caloric surplus (anabolism) and caloric deficit (catabolism) and the net result is a gain in muscle and a loss in body fat.

You see, if you stay in a calorie surplus, it’s the body’s natural tendency for body fat and lean body mass to go up together. And if you stay in a calorie deficit, it’s your body’s natural tendency for body fat and lean body mass to go down together.

There may be exceptions, but the general rule is that it is very difficult to gain muscle and lose fat at the same time – the mechanisms are mostly antagonistic to one another. When it does happen, it’s almost always the result of “unusual conditions” – I call them X factors.

The 4 X-Factors

The first X-factor is “training age” . Ever hear of “newbie gains?” The less trained your body is and the further you are from your genetic potential, the easier it is to gain muscle. The reverse is also true – an advanced bodybuilder with 20 years experience would be thrilled just to gain a few pounds of solid dry muscle in a year!

The second x factor is muscle memory. It’s easier to regain muscle you’ve lost than it is to gain new muscle in the first place (ergo, the fat out of shape semi retired bodybuilder who starts training again and blows up and gets ripped “overnight”).

The third X factor is genetics (or somatotype). Ever heard of the “genetic freak?” That’s the dude who sprouts muscle like weeds even when he’s on the “50-50 diet” (50% McDonald’s and 50% pizza)… and he never gets fat. (That dude chose the right parents!)

The fourth X factor is drugs. It would stun (or sadden) you if you knew how many people take performance and physique-enhancing drugs. I’m not just talking about pro bodybuilders, I’m talking about “Joe six pack” in the gym – not to mention those fitness models you idolize in the magazines. How did they get large muscle gains with concurrent fat loss? Chemicals.

I’m not a gambling man, but I’ll place a wager on this any day: I’ll bet that in 99% of the cases of large muscle gains with concurrent large fat losses, one or more of these x factors were present.

That’s not all! There are actually 5 more X factors related to your body composition and diet status (the X2 factors). But I’ll have to talk about those later.

So you’re not a beginner, you don’t take roids, you’re not a genetic freak and you have no muscle memory to take advantage of. Are you S.O.L? Well, I do want you to be realistic about your goals, but…

There IS a way for the average person to gain muscle and lose fat at the same time.

The Secret: You have to change your “temporal perspective!”

Traditionally nutritionists and fitness pros have only looked at calorie balance in terms of 24 hour periods. At midnight, you could tally up the calories like a shopkeeper closing out his register, and if the balance were positive, you’d say you were in a surplus for the day. If the balance were negative, you’d say you were in a deficit for the day.

But it’s entirely possible that you might pass through periods of “within-day” surplus where you were in a highly anabolic state (for example, you eat the biggest, highest carb meal of the day after your workout), and you were in a deficit the rest of the day.

If you did intense weight training, and you timed your nutrient intake appropriately, Isn’t it possible that you could gain a small amount of muscle during those anabolic hours, while losing fat the rest of the day? Granted it might only be grams or ounces – but what if you kept that up for a week? A month? Three months?

As you pan out and look at the bigger picture, what if most days of the week you were in a deficit for the entire day, and on some days you were in a surplus? If so, then isn’t it possible that over the course of the week, you’d have a small net gain of muscle and loss of body fat a a result of the caloric fluctuation?

These within-day and within-week phases are called microcycles and mesocycles. If you also had a primary goal with a longer term focus of several months, say 12 weeks or 16 weeks, that would be a macrocycle.

What I’ve just described is nutritional periodization. Some people call it cyclical dieting. it’s where you manipulate your calories (primarily by fluctuating carbohydrate intake, hence “carb cycling”) in order to intentionally zig zag your way through periods of surplus and deficit and create specific hormonal responses.

The end result: muscle gain and fat loss during the same time period!

I know that someone out there is having a hissy fit because I’ve only talked about calories: deficits and surpluses. Rightfully so. Calories matter but there’s more to it than calories – most importantly, hormones and “nutrient partitioning.”

If you’re in a calorie deficit you are going to pull energy from your body.The question is: From WHERE? If your hormones are out of whack and you’re eating crap, you could lose more muscle than fat in a deficit and gain almost pure fat, not muscle, in a surplus!

But WHAT IF you could manipulate within day energy balance, use nutritional periodization AND control your hormones with food and lifestyle strategies?

Make no mistake – concurrent muscle gain and fat loss is a difficult goal to achieve. The good news: difficult does not mean impossible. Or as George Santayana said, “The difficult is that which can be done immediately, the impossible, that which takes a little longer.”

The Holy Grail Body Transformation Program: How to Gain Muscle and Lose Fat at The Same Time

You can learn more about gaining muscle and losing fat at the same time in Tom Venuto’s new e-book called, “The Holy Grail Body Transformation System.”

You’ll learn all about nutritional periodization, cyclical dieting, hormonal manipulation, within day energy balance, nutrient partitioning, AND the all the X factors, including the 5 “X2-Factors” – which are the keys to gaining muscle and losing fat at the same time.

You’ll also get Tom’s new “TNB” training system, as seen in Men’s Fitness magazine (the complete, expanded version that Men’s Fitness didn’t have room to print).

At the moment, The Holy Grail ebook is not for sale separately and there are only two ways you can get it.

From now until Midnight (PST), March 5th, 2010, you can get a copy of the Holy Grail Body Transformation program ebook for FREE when you purchase the Burn The Fat, Feed The Muscle e-book from this web page:
www.BurnTheFat.com

The other way you can a a copy is by joining the Burn the Fat Inner Circle at:
www.BurnTheFat.com/innercircle

After March 5th, 2010 at midnight PST The Holy Grail will be taken off the market for a period of time while Tom is collecting case studies and getting feedback from users, to include in the final edition – which WILL be released for sale separately later this year.

Visit the Burn The Fat website now and jump on this deal while you still can.

Ok guys this is your last chance if you seriously want to invest in your body, buy BFFM now and get The Holy Grail free while you can, offeer ends tonight!

Paul x

Hi everyone from My Health And Fitness Today.

I’ve always been a great believer in the power of laughter as having a beneficial effect on your overall health, and so i’ve decided to start a new joke  blog called A Joke About…

There are strictly no racist jokes, but there will be rude jokes, sex jokes, and just about anything else that makes me laugh, take a trot over and visit it, and if you have any jokes of your own please leave it in the comments box, if it makes me laugh i’ll post it.

Go check it out now, http://ajokeabout.wordpress.com

Cheers from Paul at My Health And Fitness Today.

Hi and welcome back to My Health And Fitness Today. A bit of fun today, on Saturday i bought The Daily Mail, and in their Weekend magazine they gave their hotlist of…. Celebrity Fad Diets. So let’s have a little chuckle at what the rich and famous will do for their ‘art’.

Now i don’t know if there was any particular order of importance to this list, but for fun we’re going to present it as a countdown, so rolling straight in at….

• # 10: The Purple Diet - Apparently Mariah Carey uses or has used this little beauty to hone her figure, which involves eating only grapes, beetroot and other purple foods 3 times a week… mmmm yummy…
• # 9: Grapefruit Oil -  This, allegedly gives off a scent that represses your hunger pangs, and the bootiful, bouncy botty babe J-Lo never leaves home without a bottle to sniff on when she gets the urge to snack…. mad as a bloody hatter.
• # 8: Ice Cubes – Yeah yeah yeah i know what your thinking, but apparently this is how Renee Zellweger dumped the fat from her stint as Bridget Jones… well this may not be as daft as it sounds, as all top fitness trainers should tell you, drinking plenty of water throughout the day is a must, not only to rehydrate you but to give you a feeling of fullness, so staving off the hunger pangs, so chewing on ice cubes will do ok depending on how many you eat, and the very act of chewing helps too. Not a lot of fun though!
• # 7: The Breatharian Diet – Oh here we go, here’s a corker, all you’re allowed to consume is – hot air!? Based on extreme fasts practiced by Eastern mystics…what a lot of hot air, dear me do not try that one at home children!
• # 6: The Cookie Diet – Involves eating four buscuits instead of breaskfast and lunch…. Depends on what the buscuits were, but going by the sugar, salt and fat content of most cookies i reckon you’d end up fatter than when you first started, no thank you!
• # 5: The Baby Food Diet – This is straight from LA where grown women gorge on pots of mashed swede and banana to stay slim… I think you’d have to have the mentality of a baby to follow that one!
• # 4: Ear Stapling – Claims are that having a staple clipped around the cartilage in the centre of your ear can also suppress hunger…. as well as make you look bloody ridiculous and in so much pain that you forget about food anyway, maybe i’ll try that on the wife first, now where is that stapler…?
• # 3: The Raw Food Diet – Some stars like Demi Moore believe that cooking food destroys it’s goodness, and yes it does to a certain extent, so no smart arse remarks about this one, eating raw veggies like carrots and broccoli is a great between meals healthy snack, just don’t try chomping through a raw chicken eh?
• # 2: The Cabbage Soup Diet – I think most people have heard of this one, devotees are said to include Sarah Michelle Gellar who swear by it, and yes you can eat as much as you want as long as it’s Cabbage Soup… my missus would leave me for sure if i tried this, Chicago would have nothing on me brother, know what i’m saying eh? Phew?

And finally in the number one spot for the ‘mad as a box of frogs celebrity fad diets‘ is # 1: The Master Cleanse Diet is said to have stripped the duty off Beyonces booty! This probably did work as you have to replace food with a mixture of lemon juice, maple syrup and cayenne pepper, wow! I think Beyonce should report to me immediately for a thorough examination and assessment to evaluate the effectiveness of this procedure…heh heh heh.. come her B…

Listen guys and girls, ignore all of the above, you DON’T NEED ANOTHER FAD DIET! You just need to start by making small lifestyle changes that will eventually lead to a big difference.

Most personal trainers and fitness gurus will tell you that you must eat six meals a day (every 3 hours) have you ever tried that? It’s hard, and eventually it gets you down, especially if you miss one, because you put yourself under stress.

I stripped my fat by eating 3 good meals a day with healthy snacks in between, such as apples and mixed nuts. This makes it much easier to follow, and it keeps your metabolism, that little fat furnace inside you burning away. Of course i exercised as well, to help build lean muscle which helps to burn your fat during your rest periods and sleep time!

Ditch the diets, change your life  for good!

All the best Paul from My Health And Fitness Today

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Happy New Year from My Health And Fitness Today everyone, i hope you had as a wonderful Christmas as i did, now it’s back to reality….read on…

Well here we are again at THAT time. Yep, new year resolutions, and always the top of the list is ‘I’m gonna lose weight this year…definitely… absolutely… maybe… I’ll start next week when I’ve finished the Christmas booze, then I’ll start.’ So no doubt you’re on the lookout for the latest diet, or celebrity fitness video (geez get wise people) or weight loss program, but some are much more successful than others, take it from me.

Understanding what you want from a program, and more importantly, what to look for in a weight loss exercise program will help to make the right choice when it comes to your purchase.

The first question you ask of a weight loss program should be, does it target your specific problem or issues? The closer you can get to your intended goal the better. What I mean by this is, if you’re a 250lb man who sits at a desk all day, don’t go buying a book on fit mums! Ok that’s an exaggeration, but you can see what I’m getting at, the more targeted the programs solution is towards your own problem, the more chance you’ll have of sticking with it successfully and losing your fat consistently! Not all weight loss programs are created equal, and some are outright dangerous.

Next thing to check is, and this one’s really important, are you expected to starve yourself on a low-cal diet, if so, ditch it, look, it’s a fact that 95% of conventional diets don’t work. If you severely cut down on you calories, and I’m talking anything down to 800 or less for a woman and 1400 or less for a man, you will lose weight alright, but most of that will be from muscle, and that just ‘aint healthy, concentrate on losing your fat NOT your weight, muscle is heavier than fat, and if you build lean muscle you WILL burn more fat! If you try and starve your body, it will shut down your metabolism to protect you, and when you inevitably drop the diet, your body will store more fat from the food you eat. Just don’t bother with diets, YOU DON’T NEED THEM TO LOSE WEIGHT HEALTHILY!!

A good weight loss program should include a comprehensive exercise regime that combines both weight training with cardiovascular training (cardio). Also bear in mind the time they want you to workout, if they would have you spending hours in the gym doing bags of boring cardio, walking on the treadmill till you flake out, forget it, YOU DON’T NEED TO SPEND HALF YOUR LIFE EXERCISING TO LOSE WEIGHT!!! I don’t care how fat you are, forget it, move on. A top program should have a good workout schedule, which is easy to follow, and concentrates on building lean muscle tissue, as this is what will keep your metabolism burning fat long after you’ve finished your workout!

Finally, pick a program that’s exciting to read, makes you want to get cracking at it. A program that keeps things fresh, and evolves over time, and one that will be maintainable, remember, you’re doing this to change your life for good, and feel better about yourself, make it a lifestyle change!

Please come back soon, Paul at My Health And Fitness Today!

[ Note: This article was written by my friend Jon Benson the author of the only diet and nutrition plan i will ever use or promote. I have his permission to share it with you. ]

I bet you didn’t know this …

Obesity…even being overfat… is a disease.

No, really.

At least that’s what several social groups wish you to believe. “Suffers Of Obesity” is just one of those groups. Their entire stance is obesity (which, btw, can be only 30lbs or so over your ideal bodyweight) is an actual disease.

Well, is it?

Yes… and no.

Comedian Ricky Gervais has a hilarious go at this stance… that obesity is a disease. You sometimes have to laugh, you know? ; )

“No… it’s not a disease… it’s greed. You just love to eat,” or so Gervais believes.

Well, in my first newsletter for 2010, a new decade with new ideas, I’m here to share a new idea with you:

     We really need to redefine some words.

One of those words is “disease”.

Case-in-point:  Wikipedia.com defines disease…

“In human beings, “disease” is often used more broadly to refer to any condition that causes pain, dysfunction, distress, social problems, and/or death to the person afflicted, or similar problems for those in contact with the person. In this broader sense, it sometimes includes injuries, disabilities, disorders, syndromes, infections, isolated symptoms, deviant behaviors, and atypical variations of structure and function, while in other contexts and for other purposes these may be considered distinguishable categories.”

Let’s think about that.

If you bump your knee against a sharp object, is this a new disease called “bumpuskneeitis?” Er… no. It’s an accident. Sure, it may ’cause’ a specific set of symptoms that could broadly (as in as broad as the back-side of a barn) be considered a “disease”, but … no. It’s an accident with biological consequences.

Social problems?  So, if I decide to read 17 books on why my parents suck as a teenager and develop anti-social behavior, is this a “disease”?  NO!  This is the angst of youth combined, perhaps, with poor parenting!  Sure, it can lead to mental issues that could be classified as “disease”, but guess what?

It’s totally within your control. No one force-fed the books to the teen. And no one is force-feeding you, or anyone you know.

That decision is yours and yours alone… and anyone, repeat ANYONE on the face of planet earth can change their behaviors and attitudes toward food.

Okay, some more thoughts on disease:

Let me give you a few examples of what is typically thought of as “disease”…

— Leprosy
— Cancer
— Hypothyroidism

We’ll just take three… there are thousands as you know.

Now, we can all agree that these three states represent true “disease”. The first you could catch by accident; the second is a combination of genetics, environment, and who-knows-what-else, and the third is almost always genetic.

One, cancer, is something you ‘may’ be able to do something about. For example, lung cancer. 90% of lung cancer patients contract the disease from smoking.

Let’s just cover these 90%, shall we?

And folks, I’m asking for an open mind here…

Is lung cancer, in the case of the 90%, REALLY a disease?

     Or is it a biological consequence?

Sure, “cancer” is a disease. But what caused it in this case? Something involuntary? Hardly. Something that could not be stopped?

No way.

The 90% caused it. Period.

Welcome to the real world.

So, I propose this:  We redefine “disease” as an abnormal biological condition that we DO NOT have direct cause or effect over.

Airborne viruses: Disease.  Obesity: NOT a disease.

And yes, lung cancer in chain smokers:  NOT a disease; it’s a biological outcome. The end result should be treated as a disease, of course, but come on: Where is the responsibility folks?

Life, if you want to life it fully and without fear, is ALL about taking total responsibility. That’s empowerment. Anything less is… well, LESS.

In our example, lung cancer is no more a “disease” than, say, me hitting myself over the head with a hammer every day and causing brain damage is a disease.

Brain damage (not self-induced) = disease.

Brain damage caused by self-inflicted hammer-hitting = biological consequence. In this case of sheer stupidity!

Now, one could (and many will) make the argument that I had a “mental” disease that caused me to WANT to hit myself over the head with a hammer… but… well…

At this point we need to redefine the word “disease” in my opinion. Here’s why:

First, if this were the case, I could say that all criminals have a disease.

They all have a mental disease that makes them want to kill, steal… you name it.

This may in fact BE true… we do not know… but do we hold them NOT responsible if it is? No, we do not.

And that brings us back to obesity.

     Obesity and being overfat is not a disease folks…
     —— >  it’s a biological consequence.

And, with the exception of the extremely ‘rare’ cases of total glandular dysfunction from birth, obesity… your bodyweight… is your responsibility.

Period. End of story.

Sorry, but that’s the way the ball bounces.

Am I being mean? No. I was obese. I have a right to speak my mind about it, and trust me:  My depression (a disease… sorta… some genetic, but a lot of it was caused by eating too much sugar) definitely aided in my obesity.

Then how come I’m not obese any more?

I found a better way to eat. I re-trained my body to crave this style of eating (and exercise) over stuffing myself with pizza and burgers every day.

Here’s what I use:

Click.Here———–>  My No-Disease No-Obesity Wake-up Call!

It torches bellyfat… and it reprograms the body and mind to use food as fuel… especially if you use my “7 Minute Body” workout system (you can get it at 77% off after you pick up EODD on the page above… ; )

So be brave. Be fearless. And be responsible.

Oh… and be sure not to catch “internetemailitis”… its a disease that causes you to want to check your email more than 10 times a day.

I have it. So be careful… may be contagious. : )

P.S. In my journey from obesity to total leanness I had to overcome ‘real’ diseases, like pituitary failure from a high fever (i.e. viral pneumonia that almost killed me) and, yes, clinical depression (partially my fault; partially not… i.e. half disease, half biological consequence.) So I have sympathy, believe me. But I also know what you can do once you have a solid plan in place and a determined mind.

Then no “disease” can stop you… at least the ones that do not kill you.

So go for it… be brave, be responsible… and be lean!

click.here ——>  My No-Disease No-Obesity Wake-up Call!

[ Note: This article was written by my friend Jon Benson the author of the only diet and nutrition plan i will ever use or promote. I have his permission to share it with you. ]

What do these six things have in common?

– McDonalds
– Renée Zellweger
– Epileptic children
– Yours truly
– Most bodybuilding and fitness competitors
– Kiefer Sutherland

Give up?

All the above employ the strategies of the low-carb dietplan.

Recently researchers have found that low-carb nutrition plan reduced the number of seizures in epileptic children.

Most of the world’s leanest physiques get that way on a regimen, limited or not, of low-carbs and higher protein.

Even McDonalds is getting into the act.

Even Renée Zellweger.

Even Kiefer Sutherland.

Even me.

Kinda.

Read on and I’ll explain what I mean…

———————————————————————-|

Why Low-Carb Works

———————————————————————-|

When McDonalds starts counting carb grams in their food, you know someone is either jumping on a trend or finally seeing the light.

In this case, both — but it is a good thing. Low-carb dietplans. They work.

For the masses, they work because they are the easiest nutrition plan to follow when you’re busy.

McDonalds and stars like Kiefer Sutherland figured this out. The busy on-the-go guy or gal doesn’t want to make the time to prepare six meals per day and carry them around in Tupperware.

When choosing my own lifestyle nutrition plan, time and convenience played a major role. I looked at role models who were very busy, formerly obese, and very lean.

Most of them rely in some form or fashion on a low-carb strategy.

Low-carb also works, much to the hem and haw of traditional doctors and nutritionists, due to the way the body processes fuel.

For those of us fortunate enough to grow up on whole grains and very low-sugar mealplans, a moderate to higher-carb nutrition plan may work just fine.

But most of us grew up eating junk.

Processed foods, fast foods, and downright junk was the cornerstone of our dietplans. That puts your body on the “carb defense.”

After years of abuse the body becomes resistant to carbohydrates. The insulin they produce can cause all sorts of health issues, fat-burning problems, and more.

When carbs are removed, even healthy carbs like whole grains, the body has time to re-adjust.

In some cases, you can go back to a moderate-carb plan with whole grains and fruits after a period of time.

In others, you are a “low-carber” for life.

Guess which one I am?

Finally, low-carb works because you tend to eat less. Fat is very satiating, and most low-carb plans are fairly high in dietaryfat.

So, in recap:

— Easy and convenient;
— Metabolically important for carb recovery;
— Lower in total food volume (eat less)

Do not make light of that first point. Any plan that is not simple is one very few people will stick to. Making your plan simple and tasty is key, even if that plan is not “perfect” by nutritional standards.

Now, by far, the best low-carb dietplan in the world (yes, I’m bias for good reason!) is this:

click.here ——> My Favorite Foods Diet Presentation

EODD works so well because your carbs are low for “most” of the time. Not “all” of the time. And the times when your carbs are not low you can enjoy your favorite foods.

Personally I enjoy pizza and burgers on my non-low-carb days. You can enjoy whatever you want if you just keep it reasonable.

You see, there’s no need to diet-perfect.

Progress always trumps perfection.

———————————————————————-|

Why Low-Carb Fails

———————————————————————-|

There are two primary reasons for the failure of the low-carb nutrition plans: boredom and media bashing.

One causes irritability. The other, doubt. Unless you’re certain that your plan will work, you will eventually go off of it.

This is true of any plan, no matter how ideal it is. Certainty rules.

That’s why I believe in having a flexible, tasty plan like EODD.

Then boredom is easily solved.

I share my own unique ideas about “cycling” carbs and fats in the presentation here:

click.here ——> My Favorite Foods Diet Presentation

Using my cycle strategy you will rarely if ever become bored. And your body will burn more bodyfat too. It’s just a cheap metabolic trick…but boy, it works.

The second reason is media and medical bias. One study after another has proven that low-carb plans, even the Atkins plan, works and is safe to use for most people.

Check with your doctor first, of course.

I’ve seen researchers get down-right angry when the results come back. In one study, carried out for a full year, the low-carb plan out-performed the so-called “healthy” Dean Ornish plan.

Lower blood fats, more weightloss, and more energy were the results.

My preference always comes back to low-carb nutrition. I just cycle it in a way that allows me to get plenty of veggies, some grains, and ample fiber.

Even a slice of cheesecake here and there… : )

Hey…I said “low-carb”, not “low-life!”

Yours In Fitness,

J O N   B E N S O N

P.S. One of these days the mainstream medical community will wake up to the fact that 90% of the population will never eat 15 servings of veggies per day.

While this may be “optimal”, it’s not at all practical. I’d rather give you down-to- earth practical nutrition advice that you CAN and WILL follow — and enjoy.

Makes sense, doesn’t it?

click.here ——>  My Favorite Foods Diet Presentation

[ Note: This article was written by my friend Jon Benson the author of the only diet and nutrition plan i will ever use or promote. I have his permission to share it with you. ]

Fair warning … this one is a rant. It’s probably a bit long, but take the time to read it.

I have some things to get off my chest … and a lot of people reading this will find it refreshing.

We have a problem in this country… hell, this world… with people overeating.

Obviously overeating is one of the primary reasons people are struggling with bellyfat and excess bodyweight in general. The solution to this problem is not “don’t eat so much”, although that is the end goal.

The solution is to really, REALLY understand how your body uses fuel and how to create a dietplan that allows you to take advantage of it.

First, my rant.

You want to know why 99% of the people who fail to see results from my dietplans… or any dietplan for that matter… REALLY fail?

They do not understand how smart and powerful their bodies really are.

Look… no dietplan on earth will allow you to eat whatever you want every day. That’s fatloss suicide.

No pills will cure this. No surgery.

Only this will cure it:

     Use your body’s own internal appetite mechanisms to your advantage.

I receive hundreds of emails every day from people who see results from my Every Other Day Dietplan.

But I won’t lie to you:  I also get emails from people who do not.

Welcome to the real world, right?  Some people succeed, others do not. It’s the same story no matter what your goals may be.

But in fatloss, the difference between success and failure, at least in the case of my readers, is NOT the dietplan… it’s the need to fully appreciate how and why it works.

Let me explain…

Here is a picture of me (excuse the quality; this was snapped with a mirror and a cellphone…)

Obviously I have abs… and I’m lean… and because I love to lift weights I also carry a lot of muscle… but the real power behind this picture is what you do NOT see:

–>  You do not see what I ate the night before;  half a pizza.

–>  You do not see how obese I was ten years ago… yes, 70lbs over-fat with a belly that looked like I swallowed a basketball.

–>  You do not see how I set my body up to receive this pizza and actually get leaner after eating it.

In case you think I’m on some magical dietplan or taking some fatburning-stimulants… wrong.

I just woke up 5 years ago after studying nutrition for 15 years and finally put 2 and 2 together.

So, here’s the facts.

My EODD Plan is build around a simple concept:  Eat your favorite foods “frequently” and still drop the bodyweight you want.

And it works… not because it’s a gimmick, but because it uses the science of metabolism, natural hormonal manipulation, and psychology to prepare your body to eat more calories.

Now those calories could easily come from, say, three yams… but I prefer pizza. ; )

If you’ve tried EODD with success, you know what I’m talking about. If not… then read on.

First, EODD never promises you that you can eat however MUCH you want every other day (or in my case, since I’m athlete, every three days)… no, no, NO!

It’s whatever you want… not however MUCH you want. That is the sole reason a small fraction of my readers are not seeing the results they want.

Now, here’s the beauty of it all:

After about 3 weeks following my System of eating, you simply cannot overeat… well, you can, but you’d have to force-feed yourself in order to pull it off.

You’ve been feeding yourself frequently for the day or two before your favorite food meals. The higher protein and very low starch content of the nutrition plan (with plenty of veggies) ensures that your body’s metabolism stays elevated. BUT… and this is crucial… the amount of food consumed on these days before is not that much.

I’m never starving… I eat too frequently for that, plus the foods on my Plan curb your appetite. But I am not eating anywhere near my maintenance level of calories. I do not count calories (nor should you)… I just follow the System, which does the calorie-counting for me. Plus I know my body really well after all these years.

So, after days of eating enough to keep my metabolism relatively high, and right BEFORE it starts to slow down (your metabolism slows when you do not eat enough, bringing fatloss to a rapid halt) I hit the body with a lot of calories.

BUT… at the right time, and never at certain times.

And, please read this:  I do not eat “however much” I want on my feed meals… I eat WHATEVER I want in reasonable portions. I don’t have to fight to not overeat, even when it’s pizza or burgers (my two favorite cheat meals.) Why? Because my body is set up to want more food, but also trained not to eat too much food at one sitting.

This is because I’ve been “grazing” — eating small, frequent meals the days before my feed day. And the body learns to adapt… quickly.

The brain is actually re-trained to signal the stomach that you’ve had enough food… yes, even when it’s dessert, or pizza, or whatever your favorite food may be.

So here’s the deal:  Yes, you can lose all the bellyfat and bodyfat you want eating like this… but like anything else that works, you have to follow a few simple rules.

The result is a dietplan where you never feel trapped. You always know that tomorrow, or possibly the day after, you can have whatever food you want. Just in reasonable amounts.

If you ask me, this is the perfect trade-off. No starvation, super-healthy eating at least 4 days a week, and you get to eat your cake as well (literally if you want.)

It’s not magic — it’s science, and a bit of work on your part. Yes, work.

Nothing happens with effort. But put some effort into this System and boy… there’s not a better dietplan on the face of the earth.

Click the URL below and watch my full presentation on how and why this works…

Now, one more thing:  I do take a few supplements to help the process along. I have a video on the Member’s Only page that explains what I take and why.

The good news:  Not one of these supplements are stimulants or dangerous. In fact they’re all very healthy nutrients the body needs.

In conclusion, I like to think of The Every Other Day Dietplan as “The Thinking Person’s Dietplan.” Anyone who considers every angle of what it takes to shed bodyfat:  Food you enjoy, freedom, a plan that’s easy to follow, and flexibility will recognize this right away as the ideal approach.

But, like all ideal approaches, it requires you to re-think the way you eat.

You eat for fuel… period.  But you CAN (and should) eat for pleasure too. As long as you keep FUEL as the main reason you are eating in the forefront of your mind, your body (and mind) will follow. Your body will adapt and begin to use both healthy and “not-so-healthy” foods as fuel.

Fuel to power your workouts, help you burnoff that bellyfat and bodyweight you don’t want, and empower your sense of control.

Especially now, with the holidays upon us, “food as fuel first; food as pleasure second” should be carved into your dinner table. Because, let’s face it:  When all that holiday overeating is over with, you will be left with a bigger belly, feeling sluggish, and just one more step away from the body you desire.

My alternative offers the best of both worlds. You just have to be willing to re-think some things and give your body a few weeks to re-learn what it already knows –

When to signal you that you’re full, and way before you overeat. And, believe it or not, you can (and should) do this by eating your favorite foods each and every week.

That’s the only way to keep your MIND satisfied and happy. And your mind is the key to your body’s success.

Thanks for reading.

[ Note: This article was written by my friend Jon Benson the author of the only diet and nutrition plan i will ever use or promote. I have his permission to share it with you. ]

You may be wasting your time in the gym or at home if you are trying to shape your body or get rid of bodyfat.

Most people are. That is when it comes to exercise for getting rid of bellyfat and getting into better shape.

I was in the gym today (nothing new… ; ) and I saw all 4 of these exercises being performed by various gym members (again… nothing new.)

And they are useless for 99% of the people on the planet.

Here they are…

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USELESS EXERCISE 1: Walking Dumbbell Lunges

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Okay ladies, this one is for you… although I see guys do this exercise as well.

This is where you take a pair of dumbbells and kneel with one leg, then the other, and so-on, walking around the gym as you go.

The idea behind this exercise is to work the butt, and to some extent the thighs… but it’s a joke. It’s something invented by trainers who should know better.

If you want to build and tone your butt, exercise one leg at a time. Lunges are a great exercise for this, but save your energy. Do them on a Smith Machine or with a barbell. Work one leg at a time, too. Do not alternate legs. This just wears you out aerobically before it has a chance to get to your glutes.

Here’s how I perform lunges:  On a Smith Machine, with pretty heavy weights… one leg at a time. I will do 2-3 sets, or do them in my 7 Minute Body-style workout fashion. I will finish one leg (and one butt cheek) before moving to the other leg.

Why? Again, to focus on the muscle more intensely and to avoid turning a leg/butt workout into a cardio session.

I cover exactly how to work the butt area for the best results in 7 Minute Body and 7 Minute Muscle, found right here:

click.here —– >  7 Minute Workout Plan

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USELESS EXERCISE 2: The Sit-up

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I’m shocked that people still think sit-ups done the old-fashioned way actually work the abs. Even worse, most people have been fooled into believing this actually helps get rid of bellyfat.

Nonsense. Bellyfat is burned off when you have a good nutrition plan and through general exercise, not using exercises for the abs. Ab exercises are fine, but guess what?

I never train my abs more than 3-5 minutes. Today my ab workout took 3 minutes and 12 seconds to complete. And my abs are sore!

But without the nutrition plan, forget it… I’d never SEE my abs at all. I’d just have a nice wall of muscle with a bunch of flab covering it up.

The best nutrition plan for abs is my Every Other Day Dietplan, found here:

click.here —– >  Every Other Day Dietplan

The best exercises to do for the actual ab muscles are hanging leg raises, done slowly, crunches (if you do them right)… and that’s really all you need.

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USELESS EXERCISE 3: The Bench Press

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I’m going to get a lot of flack from the guys out there who love to bench, but I’m here to tell you that this exercise for bodyshaping is all but worthless.

Why? Because most people are not built right body-wise to bench press on a flat bench with a barbell. I am not, that’s for sure.

Bench presses work if you have short arms, a relatively short torso, and your shoulders are genetically strong.

Protect your shoulders and really work your chest by doing incline dumbbell presses with your palms facing IN, toward your head. (NOTE: This was originally a typo. The correct movement is to perform with your palms facing your ears.) This protects the rotator cuff, a part of the shoulder that is often injured using barbell bench presses.

Combine this with a good cable fly or press movement and you’re set. Again, you only need about 7-14 minutes of chest work tops to get the job done.

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USELESS EXERCISE 4: Most Cardio Exercises

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Yep… saved the best for last.

Here’s a fact:  Most cardio (bike, treadmill, glider, whatever) is a waste to time… UNLESS you do it at the right time with the right nutrition plan.

The calories you burn from cardio will be easily negated simply by eating a bagel! Hardly effective for getting rid of bodyfat. Weight training and/or resistance training at home or with your body weight, as covered in 7 Minute Muscle, is your best bet for exercise that burns-off mega-calories and keeps on burning long after the exercise session is over.

Here’s how to use traditional cardio wisely:

1. Do it first thing in the morning on an empty stomach;
2. Keep your heart rate down to 75% of your max (220 minus your age x .75 will give you this number, at least approximately);
3. “Burst” for 2-3 minutes in your session up to 85-90% of your max heart rate.
4. OR, do cardio right after weight or resistance training when your heart rate is already elevated and your blood sugar is lower. Your body burns blood sugar first during exercise.

Cardio for most people only needs to be performed 3-4 times a week for 20 minutes. The only time I break this rule is when I want to get my bodyfat below 10%. Then I will do more, but only using the rules above.

Hope this saves you a ton of time with your workouts.

Enjoy your holidays!

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

click.here —– >  www.everyotherdaydiet.com/video.php

Welcome once again to My Health And Fitness Today.

Let me be one of the first to CONGRATULATE you. Every journey starts with that primary step so I give you a round of applause for taking your 1^st step in what I know can be a fun and life shifting quest towards health and happiness. My purpose is to clear the smoke and give you a truthful outlook on:

- dieting nutrition
- fat loss (products, programs and guides)
- muscle building (products, programs and guides)

Health and wellness is swiftly rising to the top of most individuals priority list. Men, women, and children are all being affected by the startling growth rate of obesity and obesity related problems.

From a different standpoint, there are also many individuals out there that would love nothing more than to put on some weight and/or muscle.

What we are seeing because of this is an ever growing explosion of ‘vogue’ diets, ‘celebrity’ weight loss curriculums and extreme, be like Arnold, muscle building programs.

The trail leading to health and wellness and better fitness and nutrition has never seen this much overcrowding and these many obstacles. My aim is give you a guiding light that will aid you traverse this extensive ocean of information and help you arrive safely to your personal objective. It is very important for you to understand that every persons objective is going to be person specific and exclusive just as each goal is. That is the reason that there is not one supreme universal fat loss diet that is functional for everyone and not one universal gym regiment that will build muscle on everyone.

For a truly phenomenal and  complimentary guide to Dieting, Fat Loss and/or Muscle Building and all other sorts of knowledge on the issue of health and fitness, look into YourCPT.com: Your Source For Everything That Is Dieting, Fat Loss and Muscle Building.

When a person’s intention is to bulk up or build muscle mass, the method they take towards their nutritional regime and training is habitually greatly dissimilar from the approach that someone who is looking to slim up or drop weight needs to take.

If you were to do a simple search today on the internet for anything interrelated to diets, weight loss or muscle creation, you could almost certainly spend 8 hours a day for the next 9 years and still not digest all the results your search would create. Although it may seem like a good idea to have all that data, bear in mind that because the internet is in essence free for any person to use, you will certainly come across an inconceivable amount of trash and websites built by people that have entirely no idea what they are talking about or are soley encouraged by reasons other than wanting to assist people.

Plenty of the information out there is not only incorrect, I have also stumbled upon a heft amount of information which I feel can essentially be harmful or detrimental to enhanced health and wellness. Hence, what alternatives are you left with? I have taken my fervor for fitness and nourishment and taken the time to investigate hundreds of the best guides and programs out there so that you do not need to. Not only will I provide you with up-to-date information and research on the most relevant health and fitness topics these days, you will also be taught the very best in the world of diets, weight loss and building muscle.

In conjunction with educating you as much as possible, I hope that my approach to writing and my wit will cause you to grin and giggle as you gain knowledge. Yes, this is an incredibly serious topic which I keep close to my heart but it is key to have fun at the same time as you learn and I am a stout believer that smiling and laughter does wonderful things for your body and for your mind.

I have a passion for fitness and nutrition that I make it a point to stay current with the world of dieting, wellbeing and fitness. As you take the time to navigate through this website, you will encounter many terrific articles ranging from physical activities to supplementation and pratically everything in between. Because of my eagerness for knowledge, there will be a regular addition of recent and applicable information being added to this site so please make it a priority to check back regulary. Bear in mind, knowledge is power.

Just a reminder, if you are looking for a phenomenal and  complimentary guide to Nutrition, Weight Loss and/or Building Muscle and all other sorts of knowledge on the focus of health and fitness, have a look at YourCPT: Your Guide For Everything That Is Dieting, Weight Loss and Gaining Muscle Mass.

One of the first thoughts that turns up in a person’s mind when they want to burn some fat or lose some weight is the word diet; a word I’m not exceedingly fond of. I dislike this word because along with it, people have this defined notion that it is something with a rigid start date and a firm termination date. I hate to be the one that ruins the party but if you truthfully want to attain lifelong and sustainable health and fitness success, you need to start assessing the lifestyle changes you are going to put into practice for the long haul.

Ponder this for a short second; are you going to cease going to the gym because the same routine you have memorized is getting old and dreary for you or do you think it makes more sense to be taught the science and technicalities behind what you are doing so that not only can you without difficulty implement variety into your routine, you can also keep it going long-term? And once you are capable of fitting into that special dress or slip comfortably into those jeans, are you going to deem your ‘fat loss program’ a victory only to return to the dreadful habits that got you to the point where all your preferred clothing were a couple of sizes too small or will you at least become skilled in the nuts and bolts behind nutrition so that you get into the tradition of putting the correct ‘fuel’ into your body at the right time?

Even though it is very critical to possess and achieve short terms goals, when it relates to your nutrition and fitness, you really should be focusing on the big picture and that is a life time of achievement.

Before this amazing journey is able to begin, you need to allow yourself to turn into a learner and take in as much education as you can and commit to making as many changes as are essential to obtain victory. As this site continues to grow and more and more relevant information is added, I am very certain that you will discover just about everything you need to conquer dieting, fat loss and/or gaining muscle and even though it may appear suitable at this moment to wish you luck, I can assure you that after reading through everything here, you are not going to need any.

This is my way of sharing all the excellent and effective education I have acquired over the years and continue to attain to this day. Lack of education is the wicked little rogue behind so many of the dieting, fat loss and muscle development problems that countless people are facing today and my objective is to have a free resource that any individual, in spite of age, sex or gender, can consulta. I am not looking to just teach; I hope that I am also able to encourage and enthuse.

I hope that you benefited from this article. I also have an assessment of one of the finest Weight Loss and Muscle Building products that I strongly recommend you check out here: The No-Nonsense Muscle Building Review.

Hope you enjoyed that, see you back here tomorrow? Paul at My Health And Fitness Today

A new healthy recipes page is coming very soon, i promise, hopefully by the end of the weekend, as long as i’ve managed to sort out the wife’s christmas present……

Hope you are all well, please remember that just because the holidays are upon us, we don’t have to forget our nutrition habits. Yes, we are likely to eat more and drink more, but please try to be a little sensible, don’t throw all your hard work over the previous months down the pan over a few days madness!

If you’re going to eat more, spread it out over the day, preferably eating every 3 hours. Remember, alcohol as lovely as it is (and believe me i do like a beer or two and a glass of wine or three) will pile on empty calories, no good for you but great for a nice pair of love handles, and for goodness sake don’t just plunge yourself down on the sofa in front of the telly, get out and about for a long brisk walk to burn of some of those extra calories!

Above all DON’T STRESS, stress will help to store your fat, it’s a body defence mechanism…. try to be a little organised, prepare as much food as you can in advance, and ENJOY THE DAY….PLEASE!!!!

HAPPY CHRISTMAS TO ONE AND ALL  FROM PAUL, ZOE, OLIVIA and ISABELLE AT MY HEALTH AND FITNESS TODAY XXXXXXXXXX