Overeating to burn fat faster?

There's been a lot of questions and buzz going around this week regarding the CYWT Holiday edition 52%-off sale this week -- http://www.CheatYourWayLean.com

Below is an interview I did with Joel Marion to help answer some of the questions regarding strategic overeating to stimulate fat loss.

Q&A - Strategic Overeating During the Holidays


Mike:  There's been a lot of buzz going around lately regarding your Cheat Your Way Thin program, but let's go back to the beginning. How did you come up with the whole Cheat Your Way Thin anyway?

Joel:  In 2003, a week full of dietary screw-ups actually got my fat loss wheels turning after several weeks of sitting in park. It was pretty crazy. I had two big "cheat" episodes with stuff like pasta, pizza, and ice cream and ultimately ended up losing more fat and weight that week than I had in the entire three weeks prior following a ridiculously strict dietary regimen.

I knew there was something to it as I'd noticed this before. I'd always lose fat faster when allowing myself to indulge from time to time. At the time it made absolutely no sense to me, but I was curious. So I started researching what goes on in the body when we diet and what happens when we overeat. That was really how it all began.

From there it's been a ton of additional research and constant revision of the program based on working with clients and exploring what happens in the real world. (My "perfected" approach, which is the program in the book, really is nothing like what I advocated initially back in '03.) The end result is an ideal blend of research, theory, and what actually happens in real life with real people.

Mike: Very interesting. So people just eat a large pizza and a bowl of ice cream and before they know it they'll have a flat stomach? It never quite worked that way for me...

Joel: It would be nice, wouldn't it? But no, cheating itself, especially high frequency cheating (you know, when every day is a cheat day), isn't what's going to get you into phenomenal shape, but rather the strategic implementation of regular cheating into an ideal diet and exercise program that will, and that's essentially what I outline in the program.

Mike: Okay, so how do you set up the rest of the days around the cheat days then?

Joel: That's the most important part to making things work. The research has shown carbohydrate to be the macronutrient most highly correlated with leptin levels (the hormone that keeps us out of "starvation mode", so we manipulate carbs quite a bit in between cheat days.

After a cheat day, when leptin levels are high, we can get away with a low-carb approach (and that will actually yield some really nice, quick fat loss), but we don't want to hang out there too long because our friend leptin gets upset and starts doing things to piss us off.

So how do we keep him happy? By adding more carbs. And we strategically keep adding them, manipulating the macro breakdowns and types of carbs every couple days leading up to the next leptin-surging cheat day. By manipulating carbs this way, we play into leptin and can keep hormone levels elevated even when not cheating.

Mike: And you said strategic exercise is an important part of the recipe, too?

Joel: Yeah, high intensity interval training is big, especially right after a cheat day. Appropriately timed high intensity cardio can actually triple the effectiveness of the program.

Mike: Although I'm right there with you on the use of strategic cheating, I really believe things like trans-fat and high fructose corn syrup should never be eaten, even on cheat days. Do your people have to eat things like donuts and French fries to get the leptin-boosting and fat burning effects?

Joel: Absolutely not.

The reason why things like french fries work extremely well is because they combine very high glycemic carbohydrates with fat. That combination right there breeds a massive surge of insulin, which believe it or not is exactly what we want to achieve on cheat days to reverse the negative physiological adaptations of dieting.

Truth is, you don't need to eat anything that contains trans fats at all, and I generally recommend people avoid them as well. That still leaves a huge amount of possibilities, like a big Italian feast (lasagna, pasta, bread and butter, etc), pizza, and other "natural" treats that are created in an extremely processed manner.

The key is following the rules of high carb/high fat/high calories — do that and you’ll be golden on Cheat Days.

Mike: Okay, last question. You're actually in the middle of launching the "holiday edition" of the program along with some cool holiday bonuses that will tell people how to use each holiday as a cheat day and actually lose fat from now through January. And I know you are offering it for less than half price to celebrate the holiday season. How much longer to people have to grab it at the special pricing.

Joel:  This is the last full day to receive the program at the holiday discount pricing. People can access the discount page and all the holiday bonuses by visiting - http://CheatYourWayLean.com

Also keep in mind that the program begins with a Cheat Day, and the holiday bonuses revolve around starting on Thanksgiving with your regular feast.

But, if they want learn how to turn that Thanksgiving meal into more fat loss, then my program will show them how to do that, along with every other holiday this year.

Mike: Thanks Joel. Strategic overeating is actually something I've used for years to help stay lean and keep the metabolism fired up.  I think you've got a great program here!

For anyone interested in learning how to use all the holiday goodies this year to burn more fat, be sure to check out Joel's program while the 52%-off sale and all the holiday bonuses are still available.

Go here:  http://www.CheatYourWayLean.com


Enjoy your cheat days!  ...and train hard!!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
co-author: The Fat Burning Kitchen

Overeat during the holidays and still lose fat?

We are officially entering the time of year when most people will pack on at least 10 lbs of pure lard... between Thanksgiving and Christmas.

I'm sure that you're like me and don't want to be lumped under that "most people" category. In fact, as you have probably read in some of my writings in the past, strategic overeating can actually be used to trick your body into getting leaner.

Sounds crazy, but if you understand how to do it right, there's some real science to "controlled overeating".

As a matter of fact, I don't restrict myself at all at Thanksgiving and I totally pig out each year. But I've learned how to manipulate calories and macronutrients throughout the week to actually get leaner despite these pig-out events.

Plus, a fun bonus is that your workouts on the day AFTER holiday feasts can actually be some of your best and strongest workouts!

As long as you're not pigging out every day, the once or twice per week holiday parties that you'll go to this holiday season can actually play into your favor for getting leaner, IF you do the right things the rest of the week.

Well, one of my good friends in the industry, Joel Marion, is re-releasing his Cheat Your Way Thin program, as the CYWT Holiday edition... and in celebration of the first official "cheat day" of the holiday season - Thanksgiving -- Joel is having a 52%-off sale on the CYWT Holiday edition:

http://CheatYourWayLean.com


*BE AWARE: The 52%-off sale only lasts until the end of Thanksgiving day, but there's actually another reason to grab your copy today...

Check out these bonuses you get if you get your copy today:

1. Bonus #1: A 90-minute Q&A coaching call with Joel AND fat loss expert Vince DelMonte. Vince just used Joel’s exact program to drop down to an all time low 5% body fat for his upcoming photo shoot in the Dominican (while eating WHATEVER he wanted every 5th day), and both he and Joel will be hosting a 90-minute Q&A call exclusive to those who order today, and today ONLY.

2. Bonus #2: A 20-page PDF of a recent (never published) interview that author Tom Venuto conducted with Joel, *grilling* him with his toughest questions, causing Joel to dig deeper into the science behind the Cheat Your Way Thin program than he ever has before, revealing a slew of new, powerful, never-before-seen information. It’s called “The Leptin Chronicles” and if you’re serious about dropping body fat FAST this holiday season, you’re going to want to get access to this interview by acting today.

http://CheatYourWayLean.com


If you grab your copy today, you also get this bonus:

**The Strategic Holiday Cheat Calendar – With this calendar, Joel has mapped out every single day of the next 6 weeks (from Thanksgiving through the first week of January). He shows you exactly how to structure the rest of the program around each holiday cheat to maximize fat loss more than you ever could by "dieting" or depriving yourself.

Essentially, it’s a complete blueprint for you to get leaner this holiday season (while everyone else gets FATTER) without ever missing out on a single holiday meal, party, or dessert!

And as I mentioned, the program starts with your first BIG Cheat Day – Thanksgiving!

Make sure to grab a copy today so you don't miss out on the bonus coaching call with Vince Delmonte and the Leptin Chronicles bonus with Tom Venuto...

>> http://CheatYourWayLean.com

Good luck, and have fun pigging out this holiday season! Just make sure to do this strategically and still train HARD!


Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author - The Truth about Six Pack Abs

3 healthy foods for fat loss

A high protein berry with 5x the antioxidants of blueberries

Most people have never heard of this type of berry before. I've been getting these bags of this type of berry at Whole Foods for a while now and 1 serving contains 6 grams of protein and 7 grams of fiber! An actual high protein berry!

Plus, this type of berry can contain 5x the quantity of antioxidants of blueberries. They also have more vitamins, minerals, and trace nutrients than just about any other fruit. Check it out:

http://www.truthaboutabs.com/goji-berries-nutrition-powerhouse.html

These berries go amazingly well in yogurt, cottage cheese, salads, or even on top of sprouted grain toast with almond butter.

Enjoy!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

A Late-Night Craving-Busting Healthy Snack

This is pretty simple but it's a super-healthy late night snack I've been using lately... If it's something you like, give it a try as it can definitely help to reduce cravings and control your appetite, while giving your body the nutrition it needs.

Basically, what I do is make my own mixture of raw almond butter mixed with raw pecan butter (I get both of these at a local health food store, or at Whole Foods).

I mix the 2 nut butters together in a tupperware container, and also mix in a hefty dose of cinnamon (a super-antioxidant), a touch of real maple syrup just to give it a hint of sweetness (or a little stevia), and a couple scoops of an extra fiber source (I've used rice bran, which adds a little nutty crunchy texture that I like).

Make sure the almond butter and pecan butter is at room temperature so that it's easy to mix and stir. I just mix these ingredients together well in the container, throw it in the fridge, and then each night when I feel the need for a little snack, I just take a couple spoonfuls of this tasty mix and it instantly satisfies my appetite.

You get tons of nutrition without boatloads of calories... and a good source of protein and healthy fats with a decent shot of fiber too.

Plus, it's pretty delicious, and blows away plain old boring peanut butter any day! Give it a shot as long as almonds and pecans are not an allergy for you.

Enjoy!


New article: Your Consumption Of Omega 6 Fatty Acids May Increase Your Risk of Inflammatory Diseases

This is a new article and short video by Registered Dietician Jayson Hunter about the excess of Omega-6 fats that most people consume and health dangers...

Omega-6 fats and inflammatory diseases


I'll be back soon with more Lean-Body Secrets Ezines.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author - The Truth about 6-Pack Abs


lose belly fat for flat abs

How to Build Lean "Hybrid" Muscle

I just finished reviewing a new program with a concept that involves what the authors call training for "Lean-Hybrid Muscle".

In the world of bodybuilding, you may know that the classic method of building muscle and losing fat has always been "bulking and cutting", where you separate the 2 goals into different time periods and train and eat vastly different during each period.

This new program below involves losing fat and building muscle without the typical "bulking and cutting" cycles.

There's really some interesting stuff in this program. It focuses on the concept of maximizing the potential of your Type-IIC muscle fibers (nicknamed Type III fibers)... and their research led them to a type of "hybrid" workout program that would help to maximize these "hybrid" muscle fibers.

I will say that this is more geared towards those of us that are into more advanced training methods or things that are a little more hardcore... It sort of has a good "warrior" flair to the program, which I like...

so if you're a beginner and don't have much experience with weight training, this won't be for you.

But if you like trying new and unique styles of training, give this a shot...

>> http://www.LEAN-HYBRID-MUSCLE.COM

They are having a half-price sale for the first 3 days, so if you're going to grab a copy, get in on it now!

I was also pleasantly surprised by the nutrition portion of this program too. These guys are a couple of the few fitness pros out there that "get it" in terms of nutrition. There's none of the typical nonsense about only eating egg whites & oatmeal or chicken & brown rice (the type of stuff that bodybuilders who don't understand real nutrition always preach)... so I was happy to see some legit nutrition info in here.

Anyway, if you're looking for some new material and a pretty unique "hybrid" training method, give it a go:

http://www.LEAN-HYBRID-MUSCLE.COM


Til next newsletter,
Don't be lazy... be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - TruthAboutAbs.com & http://BusyManFitness.com
http://AvalancheSkiTraining.com

Try the Metabolic-Surge Workout for Fat Burning

Today's article is a guest contribution from my friend and colleague Nick Nilsson, who is known to create very unique workouts and odd exercises.

This article shows a great way to combine your exercises into what he calls a "metabolic-surge" workout. Check it out...

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Fat-Loss Circuit Training - Boost Your Metabolism FAST With This Unusual Fat-Loss Training Technique!
By Nick Nilsson


If you're looking to burn fat as fast as humanly possible, Fat-Loss Circuit Training is the BEST place to start.

Fat-Loss Circuit Training is a training technique designed around the concept of circuit training...moving from one exercise to another with very little rest between exercises. But Fat-Loss Circuit Training has a couple of very unique twists that will help really peel the fat off your body FAST.

It's also one of the core components of my extremely powerful "Metabolic Surge - Rapid Fat Loss" program available at http://www.Metabolic-Surge.com/

Fat-Loss Circuit Training is very simple once you get the hang of it, but it can be one of the most demanding styles of training you can do.

This is a training technique that you can not only feel working WHILE you're training but very strongly AFTER your training session is done...many people report actually FEELING their metabolism increasing for hours afterwards (like their internal thermostat has been kicked up several degrees).

Now, if you're familiar with normal circuit training (with timed, light-weight intervals), please put aside any notions you might have of how this program works.

You will not only be harnessing the muscle-building and metabolism-stimulating power of intense, full-set weight training (NOT the typical light-weight, timed intervals of normal circuit training), you will also be incorporating the great calorie-burning effects of cardiovascular training at the same time.

This unique combination of weights and cardio into one workout is, quite simply, phenomenal for fat burning.

In order to use Fat-Loss Circuit Training, you will need access to both weight equipment and cardio equipment (and/or benches or stairs), preferably located fairly close to each other.

This type of training is a little more tricky to perform in a crowded gym as it will involve you moving back and forth quickly between different pieces of equipment. If someone is waiting to use your cardio machine the moment you step off, it will defeat the purpose of the workout. This technique is best used in a fairly uncrowded gym where you have more freedom to use equipment or, better yet, in a home gym with weights and cardio equipment and no one waiting for anything!

But just fyi, if you DO train in a crowded gym, I will tell you exactly how to get around it so you can put this style of training to work as well.

How Fat-Loss Circuit Training Works:

This style of training is simple... your rest period for weights will be cardio exercise and your rest period for cardio will be your weights. You will be going back and forth between your weight training exercises and cardio exercise for the duration of the workout!

Yes, that means pretty much NO rest the entire time you're in the gym...I told you it was going to be demanding! But the good thing about this style of training is that it can very easily be adjust for ANY level of trainer - I've had complete beginners use it without any problems.

Now, this particular combination of weights and cardio is very effective for a number of reasons:

*It forces your body to burn calories continuously during the workout.

*It utilizes resistance training and cardio training so you get all the benefits of both in one workout.

*By forcing your body to work like this, you dramatically increase your metabolism leading to increased fat burning long after the workout (more so than either weights or cardio alone).

*It saves time -- you get both your weights and cardio in the same amount of time as your regular workout.

*You will still be able to use relatively heavy weights in your weight training, helping to preserve muscle mass.

How To Do It:

Step 1 - The Set Up

For the most efficient workout possible, try to have most or all of your exercises pre-set and ready to go. The less time you spend on preparation during your workout itself, the more effective that workout will be, especially since you want to be continually active throughout the training session.

You can use any type of cardio that is convenient and enjoyable to you, be it a machine, stair stepping, or even a skipping rope.

If you are working out in a crowded gym, try to claim an area for yourself and focus on dumbbell and barbell exercises while using a Step platform for your cardio training. You won't have to wait in line to use any weight or cardio machines that way.

If you don't have access to convenient cardio machines, you're going to have to go low-tech!

You'll need to do stair-stepping (stepping up two stairs then back down works well), bench-stepping (step up onto a flat bench or Step platform then back down) or rope-jumping (be sure you're not close to anyone if you choose this). These approaches work just as well as (if not better than!) cardio machines and allow you to perform this training style in a busier gym setting.

Step 2 - Warm-up

Do a few minutes of low-intensity cardio as a warm-up. You may wish to do a few light sets of a few of the exercises you'll be working with before you start into the main training session. Don't tire yourself out...just get a light sweat going.

Step 3 - Start with 40 seconds of moderate intensity cardio.

This could be setting the machine to a level that is not easy but is not so challenging that you're going to exhaust yourself right away. Watch the timer on your machine and go for approximately 40 seconds (I say approximately because there will generally be a slight lag time when you step on and off).

If you are using a machine such as a treadmill or stair machine that you will leave on with the timer running, just watch the time counter on the machine and keep track of when you get on it to get the designated period. It may require a little mental math! You can also use your own stopwatch or timer on your watch to keep track (this is easier). Start the timer when you start the cardio.

If you're doing stair or bench stepping, you'll need a timer or view of a clock with the "second" hand visible to keep track of your work periods.

Step 4 - Do a set of weights.

Right after you finish your first "set" of cardio, go as quickly as you can to your first exercise. Do a set of the first exercise on your program for the day. Do this with NO rest, going from the cardio immediately to the weights. Perform reps until you start to approach muscular failure.

It is very important to note that while this is definitely still intense weight training, DO NOT push yourself to muscular failure. The idea here is load the muscles but not overtax your nervous system - believe me, even taking it fairly close to failure is going to be demanding enough when you go right back to cardio instead of taking a rest!

Also, be very sure to use proper form and tempo when lifting the weights. Don't rush your weight sets - perform them with the same form and speed as you would if you were doing a regular set in your training. Fast, light or sloppy weight sets are NOT what we're looking for here.

Step 5 - Go right back to the cardio.

Immediately go back to the cardio and do another 40 seconds of moderate-intensity cardio.

Step 6 - Repeat this cycle for the duration of the workout.

You will be going back and forth continuously between cardio and weight training exercises, using the cardio as the rest period between your weight sets. What this means is that over the course of your workout, you'll be burning calories via cardio and weights AND you'll be working your muscles with intense, heavy weight training as well. It's tough training but very effective!

To give you an idea of what this looks like, here is a sample run-through:

40 seconds cardio
1 set of chest
40 seconds cardio
1 set of chest
40 seconds cardio
1 set of chest
40 seconds cardio
1 set of back
40 seconds cardio
1 set of back
etc, etc.

As you can see you, you'll do all your sets for your first bodypart (with cardio in between, of course), then move to your NEXT bodypart and do all the sets for that bodypart.

Notes:

* As you improve your cardio capacity, you can increase the intensity of your cardio training between sets. You may wish to start at a lower level and gradually increase the resistance over the course of the workout or start at a higher level and keep it there. It is perfectly acceptable to keep it at a steady, moderate level, however.

* This Fat-Loss Circuit technique can be used with nearly any form of cardio exercise as long as it is convenient to go back and forth with the weights. The real key here is to maintain activity for the entire workout. I've done it with stair machines, treadmills, stair-stepping, stationary bike, elliptical machines, and skipping rope.

- Keep your workouts to no more than 45 minutes at the very most when doing this type of training. It's a very demanding form of training as you'll be working every major energy system in your body. You will also find it will crank your metabolism up quite high!

For a sample workout to follow and more info, taken directly from my "Metabolic Surge - Rapid Fat Loss" program, check it out here:

http://www.Metabolic-Surge.com/


You will be able to print out these workouts and take it to the gym with you to try out.

Your new body is waiting for you!

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Nick Nilsson is Vice-President of the online training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 18 years. Nick is the author of a number of bodybuilding programs including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at http://www.Metabolic-Surge.com/

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Thanks Nick. Personally, I love mixing this style of workout into my routines for certain cycles too. It's great for variety!

Til next newsletter,
Don't be lazy... be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - TruthAboutAbs.com & http://BusyManFitness.com

the ab lounge doesn't work