Losing Your Belly Fat the Right Way with These 2 Vital Strategies (Also a Healthy Fast Recipe Below)

Here is another great article contributed by Mike Geary founder of the The Truth about Six Pack Abs Program.

Before I give you the 2 vital secrets for losing stubborn belly fat, I wanted to tell you about yet another new healthy lunch recipe that I came up with recently. As you probably already figured out, I’m always trying to concoct meal ideas that are healthy but also unique and help to keep us from getting bored with our meals.

I know this meal concoction may sound a little weird, but I had a couple friends try it and they couldn’t believe how good it was. They demanded the recipe they liked it so much. Really it’s nothing more than a bunch of stuff thrown together in a pot.

Geary’s Healthy Turkey-Bean Concoction Recipe (makes about 4-5 servings)

* 2 large cans of chunked or shredded turkey breast (or use about 1-lb of fresh shredded turkey breast, which is slightly healthier)
* One 16-20 oz. can of baked beans (yes, this has sugar, but is also balanced by high fiber and protein in this recipe)
* 1 large tomato diced (or 1 can crushed tomatoes)
* 2 Tbsp extra virgin olive oil
* A couple cloves fresh diced garlic (or a tablespoon or so of crushed garlic from the jar)
* 1 large vidalia onion diced
* 2 red peppers diced

In a large pot, mix the olive oil, diced tomatoes, onions, peppers, and garlic together until it starts simmering and allow to cook for a few minutes. Then add in the shredded turkey and can of baked beans and simmer for a few more minutes. That’s it… Simple, and maybe sounds a little weird, but I couldn’t believe how delicious it was! Plus, it has a great mix of healthy carbs, protein, and fat, as well as a good dose of antioxidants, vitamins, and minerals.

The 2 Vital Secrets You Need for Losing Your Belly Fat for Good

I bet you’re thinking that you’ve tried every technique in the world for losing your stubborn belly fat, but it just never seems to budge… right? I’m sure you see TONS of commercials and ads making all kinds of miracle claims for losing your belly fat overnight with their magic pill or wildly-hyped snake-oil supplement.

How about all of the bogus infomercial gadgets out there claiming you can shrink your stomach in a matter of days just by strapping some worthless “ab-belt” around your waist, or sizzle away the stomach fat by using their patented “ab-roller-rocker” do-hicky.

Come on now! I hope you’ve been insulted by all of these fraudulent marketers and the gimmicks and scams that they are pushing down your throat by trying to get you to believe that a fat-loss miracle is possible overnight.

So let’s get past all of the scams and gimmicks and get right down to the hard science and reality behind what techniques and strategies really do help you for losing your stubborn belly fat and keeping it off for life!

1) The first important principle we’ll discuss is how you structure your workouts. In order to stimulate fat-loss from your stomach, you need to stop wasting so much of your time doing all kinds of various abdominal exercises and hundreds of reps of crunches, leg lifts, and torso twists in the hopes of “spot-reducing” your belly and love handles.

I’m sure you know by now if you’ve read any reputable fitness publications over the last decade that spot-reduction DOES NOT occur. It’s a myth that just won’t seem to go away. The truth is, losing belly fat does NOT occur by doing exercises that target the stomach area. Unfortunately, even though most people by now do understand this (or at least they should), they still spend WAY too much of their training time trying to target the stomach with tons of abs exercises.

Now don’t get me wrong, a certain amount of abdominals exercises are great and they do help to strengthen your core and help you maintain a healthy back. But the fact is that direct abs exercises should only be a small portion of your workout routines. The majority of your time should be spent focusing on big multi-joint exercises that work the largest muscle groups of the body like the legs, chest, and back.

Now that is one of the REAL secrets for ridding yourself of that sloppy belly fat for good. Focusing on big multi-joint exercises for the largest portions of your body greatly increases your metabolic rate both during the workout, and for 24-48 hours after the workout. In addition, this also stimulates an increase in fat-burning hormones within your body. You simply don’t get this type of metabolic and hormonal response by wasting most of your time with “abs-pumping” exercises.

Want to lose your belly fat the right way… Well, get your butt under a barbell and do some squats, some lunges, some deadlifts, step-ups, some back and chest work. For you ladies, don’t worry…it’s not going to “bulk you up”.

It doesn’t matter per se if it’s barbells, dumbbells, or even bodyweight exercises… the focus needs to be on big multi-joint exercises at a high intensity. That means no 5-minute rest periods between sets while you flap your gums with half of the people at the gym. Losing that stubborn belly for good requires some focus and intensity in your workouts! Anybody who tells you that you can do it while sitting on your couch watching TV with some “ab-belt” strapped to you, or doing only 2-minutes of crunching with your “ab-rocker-roller” is flat out lying to you!

2) The second important principle to rid yourself of that flabby belly revolves around your nutrition. The first thing you need to realize is that “diets” only work against your body in your effort to lose the stomach fat. You see, if you follow any of these fad diets like extremely low-carb, or low-fat, or the grapefruit diet, the soup diet, or anything else that restricts 1 or more of the macro-nutrients (protein, carbs, and fat), most of the time you will actually lose lean muscle and lower your metabolic rate. This only makes you fatter in the long run, when you start to eat normal again!

I could go into all kinds of details, but essentially you are messing up processes related to your hormonal balance in your body, the muscle glycogen process, insulin, blood sugar, etc., and this stops your fat loss dead in its tracks!

It’s important to stop falling for the fad diet gimmicks, and understand that as humans, we are meant to eat a balanced diet full of a diverse array of foods from healthy natural sources of carbohydrates, proteins, AND fats. This gives your body all of the macro-nutrients as well as all of the vitamins, minerals, antioxidants, and enzymes that your body needs to run like a well-oiled fat-burning machine!

I could go on and on with dozens more strategies for losing your belly fat faster, the natural way, but I’ve rambled on long enough for one article. You can find all of my best fat-loss strategies to help you uncover those hidden abdominals of yours, laid out into actual programs for you to follow in my Truth about Six Pack Abs Program for Losing Belly Fat.

If you’ve been thinking of getting a copy of The Truth about Six Pack Abs Program, but just haven’t made the move yet, now is the time to take action, and get started on your lean ripped flat stomach today!

As always, best wishes for a healthy and lean body.

Sincerely,

Mike Geary
Founder – TruthAboutAbs.com

Why Eat Grass Fed Beef?

I like to eat red meat occasionally. I used to eat more of it but I have lost the taste for a lot of it as I am eating healthier. When I do eat red meat I like to know where it is coming from and what the animals ate.

Most of the beef available in the USA is corn fed beef. What is wrong with this you might ask. The biggest problem is that cows are not designed physically to digest corn. This causes them to get sick and then they are given antibiotics and then we eat them which can make our bodies susceptible to bacterias that develop to resist these antibiotics.

Here’s a good taste test video. Corn fed vs. grass fed beef.
The Truth About Grass-Fed Beef: NPR’s Tiny Desk KItchen

Why Excess Abdominal Fat Is More DEADLY Than You Think

Below is an article contributed by Mike Geary, the founder of TruthAboutAbs.com.  I thought this was an important topic to share with you because the reality is that most people simply don’t realize how dangerous their excess abdominal fat really is to their health.

The Hidden Dangers of Your Excess Abdominal Fat – It’s More Serious Than a Vanity Issue!

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for “miracle” fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I’ve spent over a decade researching this topic, analyzing the science, and applying it “in the trenches” with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution… all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It’s really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don’t waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at…

http://www.truthaboutabs.com/

Train hard, eat right, and enjoy life!

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

The Truth About Corn

Here is a great article about corn by Isabel De Los Rios author of  The Diet Solution Program

There’s nothing like a good piece of corn on the cob at your summer barbeque or your buttered popcorn to go along with your favorite movie, right? Or wrong?

This question seems to be coming up more and more often…

Isabel, are corn and foods made from corn allowable on The DSP?

Well, the answer is yes, BUT there are a few details you need to know first (you didn’t think I was just going to leave it at that, did you?)

It’s been approximated that about 60% of the corn, now in the U.S., is genetically modified (although, I do think this number is higher now). The practice of genetically modifying corn began in an attempt to make corn crops resistant to certain pesticides. This helps the farmer because they are then able to grow a larger crop because it is easier to fight off pests (they can spray the crops with pesticides and get rid of insects without damaging their crop).

Sweet corn has also been genetically modified (now called Bt-corn) so that it produces a poison which kills harmful insects. This means the farmer no longer needs to fight insects with insecticides.

Now although some of these may sound like a good thing (especially if you’re a farmer!), we need to consider how GMO foods respond in our bodies and what kind of long term effects they can have on our health.

Well, because the introduction of GMO foods is still relatively new, we’re in a way being used as “guinea pigs” in a massive experiment (Yikes!). In April 2007, Arpad Pusztai, from the Rowett Research Institute in Aberdeen, UK, announced that experiments had shown intestinal changes in rats caused by eating genetically engineered potatoes (and I don’t know about you, but I’m not happy about anybody trying to mess with my intestines).

This actually doesn’t surprise me. It’s amazing to me how many more people now complain of things like irritable bowel syndrome and other nagging digestive problems. I’m not saying that eating GMO foods is the only cause for these conditions but I’m sure it’s a significant contributor (along with processed foods, but that’s a story for a different day).

Ok, so what if you’re able to get non-GMO corn? (Which it is difficult to know which brands and items are GMO and which are not) where does corn fit into your DSP meal plan?

First, your body reads corn as a grain, NOT a vegetable so if you are to include it into your meals, this will be the grain (carbohydrate) for your meal. So having corn and brown rice would be having 2 grains in one meal. This is not necessarily off limits and not “bad” in any way, just consider if you are someone who is sensitive to grains, you will lose weight faster by greatly reducing the number of grains you eat each day. You may want to take 2 – 3 weeks and follow the “no grain” meal plans in the Diet Solution manual and see if that helps break through any weight loss plateaus and/or helps your digestion.

What about microwave popcorn?

Well even the organic varieties contain preservatives (of course to keep them in the bag) and have been shown to contain the same chemical coating in the bag that is used on non-stick cookware (double YIKES!). I would stay away from this stuff.

How about air popped popcorn?

This is your best bet and can definitely be used as an occasional snack. But notice I said “occasional”. Remember most people lose weight faster by decreasing (not necessarily eliminating) many grains. Snacking on popcorn every day could and most likely will, impede your weight loss efforts.

I hope this information helps you to make a more informed decision at your next barbeque and at your next movie night. Remember, corn is not off limits by any means, just remember you’re looking for the non-GMO varieties and including it as a grain and not a vegetable into your meal plans.

If you liked this article check out the The Diet Solution Program Here!

2 Foods That “Might” Be Fattening Your Gut…

Here is a great article by Mike Geary founder of the Truth About Abs fitness system.

In all of my years of personal training and nutrition counseling, if I had to choose a couple VERY simple dietary changes that have made the biggest difference for my clients in allowing them to FINALLY see fat loss results (and other health problems solved), it would be this following test:
1. Test removing all wheat products from your diet for 2 entire weeks, and take notice of how you feel, look, and your body composition.

2. Test removing all dairy from your diet for 2 entire weeks, and take notice of how you feel, look, and your body composition.

The best way to do this is to eliminate them both for 2 weeks, and then reintroduce 1 at a time so that you can determine if one of them or both of them are causing negative health effects for you.

Wheat and dairy are easily 2 of the biggest intolerances that a large % of the population has.

Now this doesn’t mean that I’m saying you have to entirely eliminate wheat and dairy for eternity, but what I’m saying is that this is an important test to do for about 2 weeks to gauge if you see some dramatic changes in your body fat percentage, how you look and feel overall, your energy levels, and other health issues.

If you do the 2-week elimination of wheat and dairy and don’t feel that it helped you at all or made you feel better, than you can probably do ok on moderate amounts of each.

Most people don’t realize this, but a large % of the population has at least some degree of intolerance to the gluten in wheat and several other grains. The biggest offender is wheat though, as it’s in such a large percentage of the average western diet… from breads, to pastas, to bagels, to cakes, wraps, cereals, etc, etc.

Most people don’t have the extent of intolerance that a celiac has, but most people feel much better, improve all sorts of health problems, and also lose fat faster when they eliminate wheat from their diet.

What about me? Do I still eat wheat?

Well, what I do is try to only eat wheat on cheat days which many times means when I’m out at restaurants or at parties, barbeques, etc. Since wheat is so integral in the typical western diet, it’s almost impossible to avoid when eating out or at other people’s houses.

But I have virtually ZERO wheat products in my own house usually. Anything is simple to avoid at least 90% of the time, when it doesn’t even exist in your cabinets!

Now with as anti-wheat as I am, I’m actually a big fan of dairy… However, ONLY if the dairy is raw milk or raw cheese and from grass-fed cows. Did you know that many people who “think” they are lactose intolerant actually can drink raw milk without a problem? This is because the live enzymes and friendly bacteria in raw milk aid in the digestion of the lactose and the proteins in milk. These enzymes and friendly bacteria are destroyed in pasteurized milk, which makes it more difficult to digest for many people.

If I can’t get raw dairy, I choose to go dairy-free (with the exception of small amounts of yogurt). That’s because I feel that the pasteurized, homogenized milk products are not suitable for long term consumption (but that’s another story for another day).

Btw, you can always search to see if raw milk co-ops or farms are available in your area on RealMilk.com. You’d be surprised at how many co-ops are available that deliver from rural areas to urban areas. It’s important to make sure that the farm is reputable and certified (in some states) to produce raw milk. Most raw milk farms are the cleanest operations in the entire dairy industry.

Oh, and for the “germo-phobes” out there… I’ve been drinking gallons upon gallons of raw, full fat milk for about 6 years now, and I’ve never once gotten sick from it, nor has anybody else that I know that’s been drinking it long term… so to all of these so-called “experts” out there telling you that “there’s a reason they pasteurize milk, because it’s dangerous if not”… well, they obviously don’t know what they’re talking about.

People are more likely to get sick from pasteurized milk, because mass factory farms are generally dirtier operations with animals that are in poorer health than grass-fed raw milk farms.

And don’t forget the high levels of fat-burning, muscle building CLA in full-fat, raw, grass fed milk (and omega-3’s)!

Back from the tangent… I think this elimination of wheat and (pasteurized) dairy is one of the most important tests anyone can easily do to see if wheat and dairy are negatively affecting them. After all, it’s only 2 weeks to test yourself!

A couple quick things to note:

1. Eggs are NOT dairy… I’m not sure why so many people seem to think that eggs are a dairy product, but there is absolutely no dairy in eggs… eggs are basically meat if you want to categorize them. Eggs are practically a perfect food in terms of nutrition density.

Here’s an entire article I did on whole eggs vs egg whites if you haven’t seen it:

http://www.truthaboutabs.com/whole-eggs-or-egg-whites.html

2. When trying to eliminate wheat, this usually means that almost ALL processed foods have to be eliminated because wheat components are in so many processed foods.

Good luck with the test if you try it! Many people find it to be one of the best things they’ve done for their health.

Here’s another recent article that was very popular in this ezine… Basically, I did a 6-week experiment on myself and tried to overeat constantly… see what happened:

http://www.truthaboutabs.com/overeating-weight-gain-or-loss.html

Have a good one!

PS – if you liked todays articles, feel free to fwd this email on to any of your friends, family, or co-workers that would enjoy it.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder – http://TruthAboutAbs.com

Detoxification and Cleansing

Do you ever feel run down and lack the energy you think you should have? Maybe you need to detoxify your body. There are many different body detox systems out there to cleanse the toxins in your body, some of them are very simple and mild and some are very complex and extreme. Here are a couple of ideas to get you started.

One of the most popular and oldest cleansing systems is the Master Cleanse which consists of lemon juice, cayenne pepper and maple syrup. The Master Cleanse system is very easy to do. You start with 2 tablespoons of lemon juice, I like to have fresh squeezed organic lemons. The lemon juice has enzymes and that is what helps detox your liver. You then add 2 tablespoons of Grade B maple syrup, agave nectar is a great substitute. The next ingredient is 1/10 teaspoon cayenne pepper or to taste, as much as you can stand. The last ingredient is 8oz water. Just mix it all together and drink 6 to 12 glasses of lemonade a day. An important part of this cleanse is the saltwater flush which consists of 2 teaspoons to 1 tablespoon of salt dissolved in 1 liter of water.

Another good idea is to do a general intestinal cleanse using water, fruits and vegetable, probiotics, psyllium husks or flax seeds, bentonite clay and a good salt water flush. Probiotics are defined by the World Health Organization as “Live microorganisms which when administered in adequate amounts confer a health benefit on the host” . They are basically good bacteria that help destroy the bad bacteria in your gut. Psyllium husks are a great source of fiber, they absorb water but they are not digested which helps to enable good bowel movements when you are cleansing. Bentonite clay is a type of edible clay that acts as a bulk laxative. Do all of this together and you get a really good intestinal cleanse.

There are so many different cleansing products out there that it can be hard to find the right one for you. I would start with a basic system like the Master Cleanse and see how it makes you feel and if you like how you feel maybe find some more advanced products to try.