Posts Tagged ‘lean bodies’

« Older Entries

101 Sneaky Weight Loss Tips

February 23rd, 2010

…that actually work!

I was working on something like this a few years back.  I started working on it again last fall and to be honest it just got pushed aside.  I am almost glad to say it got put off simply for the fact that my friend Jeff Anderson got it done and by done I mean done right.  Just look at the information package he is putting out there for us to critique and criticise… and I just can’t fault the information at all.

So if you are looking for every trick you can get your hands on to melt off that last bit of fat or to just make it easier to lose weight and feel great then this is the piece of information that can make a huge impact in your fat loss goals.

A lot of these tips and tricks are absolute fat annihilators and others are just way to simple to call good when in fact they are great… the problem is most of us forget to implement them.

I went thru the entire manual and think this is a big time success program for fat loss.

Now if you are already following an Empowered Nutrition Meal Plan or Personalized Nutrition Program then you are inherently following several of these tips at any point in your day, you may not even realize it and that is were the power of the 101 Sneaky Weight Loss Tips comes in.  When the tip is pointed out to you point blank it sticks in your head, it gets burned into your retina and imprinted into your brain and that is exactly what 101Sneaky Weight Loss Tips will do for you.

Do NOT think of this as another book to read and remember.  Think of this as a MANUAL or GUIDE.  If you really work at it and try to implement each of these tips it will take you 100 days and at that point you will already be in fantastic shape with no need to follow tip #101.

I mentioned some of the tips are intense and rare while others are pretty basic but often overlooked… here’s a few tips you might find interesting… note how these tips gel with everything I or my team are teaching at EmpoweredNutrition.com… Jeff’s done a great job with this one.

“Thanks Jeff, these are 101+++, awesome information,
books and audios, amazing!” – Patrick

Here are just some of
the 101 AMAZING
Weight Loss Tips
you will get.


TRICK #5: Drink your coffee. Not many people know that coffee actually provides more antioxidants to the American diet than any other food or beverage. That doesn’t mean you should hook up an intravenous drip of caffeine throughout the day (you shouldn’t have any more than 500 milligrams a day) but just know that coffee in moderation not only provides a pick-me-up, but is also helping you to burn more fat and increase your lifespan. For best results without the added calories, drink it black. But here are some other coffee tricks to help you lose more weight…

TRICK #1: Drink ice water. Yes, you know that you need to drink about 8 glasses of water per day for your body to burn fat and flush toxins out of your system. But a study from Germany revealed that ice water is more rapidly absorbed by the body and increases your metabolic rate by as much as 30% for 2-3 hours. Have a large glass of ice water as soon as you get out of bed in the morning and it will fight your body’s dehydrated state from the last 6-8 hours and jolt your metabolism out of its slumber to get a fat-dissolving start on your day!

TRICK #10: If you drink alcohol, opt for dry red wine. Dry red wine is better than your sweet wines, because sweet wines have more sugar! Dry wines have sugar, but most of it has been fermented away into alcohol and from a weight gaining perspective, dry is better. Plus, dry red wines contain certain antioxidants that are beneficial to your health. My recommendation is a California Pinot Noir. Not a wine drinker? Then…

TRICK # 11: Drink beer. I know that the words “beer” and “belly” don’t exactly make a great combination but animal studies have shown that the bitter compounds from the hops in beer have an anti-inflammatory effect on the…..

GET ALL THE TIPS CLICK HERE

SUPER SUPPORT ITEMS…

Yeah I am equally impressed with the support materials Jeff has included.  I like the audios, the eBooks and am a BIG fan of giving more.

You simply will love the audios on Nutrition, Exercise and Motivation.  They will work for anyone and increase results beyond what you read in the 101 Sneaky Weight Loss Tips.

“Sneaky Food Tricks” That Will Make You
Feel Like You’re CHEATING When
You’re Actually Melting Through Fat
Like A Hot Knife Through Butter!

(Downloadable mp3 file)

This is an awesome audio I love it and anytime you put it into an audio it seems to sink in deeper than if I read it or heard it alone.  Simply fantastic.

If Exercise is an issue and you have no idea where to turn then you MUST listen to this audio…

“Sneaky Exercise Tricks” That
Put An End To Gut-Wrenching Workouts
And Reveal How To Burn MORE Fat
With LESS Effort Than Ever Before!

(Downloadable mp3 file)

Finally Jeff supports this with one more audio that can change the way you lose fat and possible even the way you use your Empowered Nutrition Program…

“Sneaky Motivation Tricks” That
Empower You With White Hot Enthusiasm
While Your Friends & Co-Workers Wonder
What “Secrets” You’re Keeping From Them!
(And Why You Can’t Stop Smiling!)

(Downloadable mp3 file)

Let’s just say Jeff is good.  Real good and I am embarrassed that I did not get a product of this caliber completed sooner… quite frankly I may not have ever been able to get a package like this completed.  Jeff really nailed it with these 101 Sneaky Weight Loss Tips.

Hey before I forget in the review I even got a chance to grab a copy of the Food Label Secrets Revealed Report and an audio with Cory and Tracy Holly talking about the “Fit Family” Concepts.  I have to say, meeting Cory many years ago at a private event in Mississauga and I was impressed.  Now this audio takes it over the top and I am once again impressed by Jeff, Cory and Tracey.

FREE eBook: Food Label Secrets…Revealed!
(Downloadable .PDF file)

VALUE: $17…YOURS FREE!

Discover what food manufacturers are praying you NEVER find out!

Food labels are written in a “secret code” and regulatory loopholes allow greedy, unscrupulous suppliers to trick you into buying their products!

The result? They’re making your FATTER……without you even knowing it!

This industry bombshell breaks through all the confusion and misleading information so you’ll NEVER have to fall prey to deceptive marketing tactics that pose a danger to the your health!

FREE Audio Program:
“Fit Family Confessions”
with Dr. Cory & Tracy Holly
(Downloadable .mp3 file)

VALUE: $47…YOURS FREE!

Listen in on this incredible 1-HOUR INTEVIEW as this “Fit Family” shares their very best secrets for supporting your family’s health & fitness!

Dr. Cory Holly and his wife Tracy have helped thousands of men and women take charge of their health and the health of their family…and they LIVE what they teach!

We cover everything from “healthy snacking” to “getting your kid to be more active”…and everything in between!

If you care at all about establishing a healthy environment for your family, you’re gonna LOVE this program!

I spend a lot of time talking with Jeff and every time we talk something new and great comes around.  Jeff has a real exercise and nutrition brain and passion in him, but still he promotes Empowered Nutrition Meal Plans in many of his product bundles.  That alone should help you see how well our products lend and enhance each other.

As always I will NOT suggest you even look at anything unless it is realistic, effective and intelligent or just plain and simple will improve the quality of your life and deliver powerful proven results.  101 Sneaky Weight Los Tips fits my criteria.  Get more information on 101 Sneaky Weight Loss Tips

Hey here are some more tips right from the pages inside 101 Sneaky Weight Loss Tips…

TRICK # 57: Watch more comedies. Japanese researchers found that when test subjects watched a 40 minute comedy show while others watched a 40 minute boring lecture, the comedy watchers’ blood glucose levels were much lower. The researchers theorized that laughter alters brain chemistry in such a way that either slows down glucose entering the blood or increases the muscles’ assimilation of extra glucose.

TRICK # 58: For your comedy shows, choose a situation comedy with a laugh track. Clear a spot in the living room for your body and every time you hear the background laugh track triggered, do a single pushup or crunch. Over the course of the show you will…

TRICK #77: Sex burns fat. On average you can burn about 150 to 300 calories during sexual intercourse. But different positions can actually increase the number of calories burned.

TRICK # 89: Chew gum between meals. A Scottish University study found that subjects who chewed sugar free gum between their meals ate much less food than those who didn’t chew gum. Participants noted that chewing gum increases the feeling of fullness and therefore they were able to reduce food intake throughout the day.

Read More About 101 Sneaky Weight Loss Tips
Today and Start Losing More Fat Tonight!

Click Here for 101 Sneaky Weight Loss Tips

And I am even more impressed as Jeff backs everything with a 100% Money Back Guarantee, so if for any reason you are not satisfied with this information package he will refund you right on the spot.  Man I like Jeff, he is one straight forward guy with great information for us all.

Get all the tips, tricks and bonus audios and books, >> Click Here <<

*If you purchase any of the products on EmpoweredNutrition.com or links within the site to other sites I will be remunerated.  I just wanted to disclose that and keep the FTC happy without hiding anything from my trusted friends as your purchases allow me to do what I love and that is research and help others accomplish great things with nutrition.
  • Share/Bookmark

9 comments »

Posted in Interviews, Product Review, Recipes, Uncategorized, blog, coaching, diet, exercise, fat burning, fat loss, fitness, meal plans, mealplans, nutrition, personalized nutrition programs, products, weight loss

Tags:

Supplements for Fat Loss

February 3rd, 2010

I have to admit I am not easily surprised but I am often shocked by some of the questions I am asked.  They come almost as statements not even questions.

I get a lot of clients and even complete strangers asking me point blank without hesitation what are the “best supplements for fat loss”.

Why should this surprise you and even shock me? Well quite simply its not about the “magic” pills and powders.  Its not about counting on one more product to make your life all fat into a skinny little box, size 0 jeans or XS bikini.

Fat Loss is more about using supplements wisely to enhance your fat loss, not to be the answer to fat loss.

You must first get your diet in order.  Only good nutrition will set you on your way to true fat loss.  The “magic” pills, powders and potions are there for 1 of two reasons and both will work for you.

Supplements are designed to do two key things for fat loss:

  1. Kick Start Your Fat Loss Program to Move You Toward Your Fat Loss Goal
  2. Burn Down the Last Few Pounds or Percent Body Fat to Accomplish Your Goal

OK so I have avoided the question for now, and I am going to avoid it a bit more.  Now I want you to think about when you should take your supplements.

You will want to take any supplements (in this case, multivitamins and fat burners) 2-3 times per day for best results.

WHAT?! Take how many pills how many times a day you say!

I know this is against the “once a day” multi vitamin marketing you are reading about, but would you rather hear pie in the sky or hear the truth no matter how ugly it sounds from someone you can trust.

Once a day multi’s fat burners, joint formulas, whatever the supplement may be are a load of crap.  They don’t exist.  All that is happeining is you are getting more stuff crammed into a tighter bundle with more fillers, glues and binding agents that take longer to break down.  Reality is half the time if you just turn around and look in the toilette there goes your “one-a-day” and your hard earned cash.

To avoid flushing your multi down the drain, you need to take a pill, powder or liquid 2-3 times per day.


Think of it this way, you feed yourself several times a day right.  Well supplements are no different than food… 1, 2, 3 plus times per day.

I recommend taking your supplements with or near food.  Most products are absorbed better with food.  Others are designed to reduce hunger and cravings etc… to create a response in the body as is the case with fat burners, taken on empty stomach can be a bit trying on your system, but 30 minutes before a meal or workout will reduce cravings and hunger and increase fat burning.  Taking a Multi Vitamin with food is essential since it is better absorbed by the body with the presence of food and other natural vitamins, which reminds me… buy natural version supplements, not tiny pills from pharmaceutical manufacturing companies.  The body knows the difference and assimilates natural versions better.

I want you to take your supplements first thing in the morning and again mid afternoon for best results.  Everyone can tailor their supplement schedule to their needs, but this is optimal for assimilation, energy and keeping it simple.

OK so here we go.  Now you know when to take your supplements for fat loss, how about what to take. Here’s my no nonsense approach to fat loss supplements…

MUST HAVE SUPPLEMENTS:

  1. Protein Powders – 2 to  times per day – Whey protein is the safe choice for all your needs, but I would even step up and recommend a full spectrum blending protein as a solid back up.
  2. Multi Vitamin and Mineral Formula – It is essential to get a good multi.  Of course I can recommend many products, I can support only a few and I can take even fewer myself and if I won’t take it, then you shouldn’t either.  Without a doubt I am going to shamelessly self promote here, but try our Essential Multi’s as they are powders in an instant desolving capsule.
     >> Vital Force – Essential Multi for Men <<
         >> Slim Appeal Essential Multi for Women <<
  3. Thermogenics / Fat Burners – Well this one is the easiest to answer.  Get one. They are great aids in fat loss.  Remember this is not a “magic” pill, but rather a supplement or aid in your fat loss goals.  Note: there are burners for guys and weight loss products or women.  There is a BIG difference!  Some formulas for guys are too darn strong and all about the BUZZ for girls and it can leave you (women) felling wired and wigged out.  Again a powder in a capsule is the ticket, take it 2+ times per day and don’t waste your money.
    >> Burner – Advanced Fat Loss Formula for Men – Click Here <<
    >>     Slim Appeal Advanced Weight Loss Formula for Women <<

SUPPLEMENTS OF BENEFIT:

  • Creatine – yeah that sounds odd, but if you are into extreme dieting you need muscle retention to keep the metabolism pumping
  • Flax Seed Oils
  • Fish Oils
  • L-Carnitine
  • Coffee, coffee, coffee, buzz, buzz, buzz
  • Green tea
  • Green tea extract
  • Yohimbine
  • 5-HTP
  • Synephrine
  • HCA
  • ALA

This list can honestly be exhaustive and go on and on, but you get the idea.  Designer blends are your best bet for fat loss supplements.  The reason, they have done all their research and bring pretty potent fat burners to market to save you time and money searching for the right ingredients, blends and bottles so you don’t have to.

You can get great products all over the place online, offline, from a buddy or MLM program, but I recommend this.  Don’t buy the cheapest product, don’t buy the most expensive product you will be “ripped off” (not ripped) at both ends,  But middle of the bunch in terms of brand and price and you tend to be getting exactly what you are paying for.

For more information on products you can trust to deliver results and the exact formulas I personally support and take >>CLICK HERE<<

While you are there… save a few bucks with this web code: 10suppostx1

Let me hear all about your favorite fat loss products, formulas and tricks.  Just add your comment below.

Patrick.

  • Share/Bookmark

20 comments »

Posted in Podcasts, blog, diet, fat burning, fat loss, nutrition, products, weight loss

Tags:

Frozen Chunky Monkey Protein Smoothie Recipe

January 25th, 2010

Frozen Chunky Monkey Protein Smoothie 

OK so this is going to be more of a freebie and a suggestion than it is going to be an informative blog post.  I want to give you one of my favourite protein shake recipes.  I use it to grow and build muscle and cut for fat loss or weight loss.

I use it to replace a meal when late for a meeting and sometimes when I know I am on the road all day with little time to stop for food and don’t want to feel heavy and bloated in the gut while driving; I fire up one of these bad boys and load it up with ice.  (I make it a bit thinker than normal so by the time the ice melts its perfect).

So I am going to give you my standard recipe and some tips, then I add in some suggestions to help make it a MASS shake or use it for cutting up the fat.

My Frozen Chunky Monkey Protein Smothie

Ingredients:

  • Chocolate Protein Powder 28 grams = 28 grams protein (I count protein not weight)
  • Vanilla Yogurt  1 cup (8 oz)/226g = 10 grams protein, 38 grams carbs, 4 grams fat and lots of good bacterial cultures
  • Frozen banana ½ (half) = (approximately) 15 grams carbohydrates
  • Ice Cubes as many as you want… I like lots.. freeze brain is fun
  • Water, about 4-8ounces is all you really need, but I like mine thick and cold
  • Flax Seed Oil 1 tea spoon = 5 grams long chain triglycerides and lots of omega fats
  • Coconut Oil 1 tea spoon = 5 grams medium chain triglycerides and lots of omega fats
  • Peanut Butter 1 teaspoon natural organic = 5 grams fats

Portions and Grams:

  • 38 grams proteins / 5.4 portions protein = 152 calories
  • 53 grams carbs / 5.8 portions = 212 calories
  • 15 grams fats / 5 portions = 135 calories

Total (approx) Calories: 499 calories

As you can see I would easily drink my lunch in about 60 seconds.  So to make it a snack I cut it in half to a 2-3 portion shake or snack.  I like to make this and drink half at my mid morning shake and half as my afternoon or post workout shake.

[clearly that one to the right is a few more than 499 calories, but I thought it would get your juices flowing... like it did mine]

Now for the directions: Prep a clean blender, throw in ice cubes, add frozen banana (in chunks), yogurt, and peanut butter.  Cover and start blender.  Add in protein powder, then flax seed oil, coconut oil and finally water to desired consistency.  Serve and enjoy… that’s it, rather simple and simply satisfying.

To make this a bigger shake don’t cut it in half for two shakes, but drink it all for lunch or if you are on a balanced (zone like) eating plan increase or decrease the portion sizes.

Sometimes I like to add oatmeal raw just at the tail end of the blend cycle to give it added slow release carbs and longer energy or just to pump it up and make it a really think and chewy shake (as is the case when I do it for some lunches).

Now to make this a mass shake, well that is obvious and easy.  Add oatmeal to give you a higher percentage ratio of carbs and cut the flax seed oil to reduce the fats… like this -

MacroMASS Ratios: 35% protein, 45% carbs and 20% fats.

It’s still a very healthy mass gaining shake by all means.

Now to make a cutting Frozen Monkey Protein Smoothie is quite simple.

Cut the yogurt and DO NOT add Oatmeal.  It can’t get any easier than that.  When I am in real deal fat loss mode I even bring the banana down to 1/3 instead of half, just for flavour.  You can see now that the ratios are more in line with a restricted calorie and reduced carbohydrate program –

Advanced Fat Loss Ratios: 40% protein, 20-30% carbs and the balance being healthy fats and oils.

Sometimes I even opt out the peanut butter for the real thing and less calories.  This requires chewing your shake, but that increase digestion and personal satisfaction.

What is Protein Smoothie?

Enjoy.  Tomorrow I got a real eye opener on the state of a “healthy” 2009.  This is crazy it almost reads like a fiction story, but they are all real.  Its inspired by an article I recently read in the Physicians Committee for Responsible Medicine.

Stay Empowered and Stay Focused on Your Goals.

  • Share/Bookmark

5 comments »

Posted in Recipes, blog, diet, fat loss, health, muscle building, nutrition, weight loss

Tags:

MOTIVATED & EMPOWERED TO SUCCEED (part 3)

January 21st, 2010

Setting Goals to Stay Motivated

I don’t want to spend too much time harping on goal setting and how important it is to instant and long term success.  So let`s get right into it.  If you need a moment to visualize take it now.  Think of everything you have always wanted in life and what it will look, feel, smell and taste like when you achieve that goal and reward yourself.

This may sound new age and a bit too funky for you, but trust me it helps.

Now lets move into it…

YOUR BIG GOAL

This is the goal that you will achieve over time with dedication and commitment. It’s important that your big goal is realistic. One of the biggest reasons people fail at achieving their goals is because their goals are unrealistic. Gaining 20 pounds of muscle is a realistic goal, but gaining 20 pounds of muscle in a couple of weeks is not! If you are uncertain about what a realistic goal is, a consultation with your personal trainer, a fitness or nutrition professional, or just some research on your own will go a long way. Here are some examples of realistic and attainable goals:

• Losing 50 to 100 pounds this year. Expect to lose one to two pounds per week. One to two pounds per week = 50 to 100 pounds this year.

• Losing three, five, even ten pounds in the first two weeks. Expect to lose the most weight in the first two weeks and continue to lose one to two pounds weekly thereafter.

• Losing ten percent body fat. Expect to lose one to three percent of your body fat each month, depending on your starting body fat percentage.

• Gaining twelve to twenty-four pounds of lean muscle. You can gain one to two pounds of lean body mass per month.

• Increasing your strength by twenty percent. You can increase your strength by two to five per cent each month.

Now it’s time for you to write down your big goal. Your big goal should have a tangible component (like how many pounds you will lose), a timeline (how long it will take you to lose those pounds), an intangible component (how you will feel after losing that much weight), and a big reward when you achieve it. For example, your big goal might be, “I will reduce my body fat percentage to 15 percent and my weight by 35 pounds in one year. I’m going to feel fit, healthy and sexy! My reward will be a Caribbean cruise.”

My goal was to go from 263 pounds to 196 pounds on stage at a body building contest.  I came close, in fact I missed my goal by 8 pounds.  The good thing was I gained 8 pounds of lean muscle while dieting down.  take a look…

YOUR BIG GOAL AND REWARD: (write it down) _________________________________

YOUR SMALL GOALS

Now that you’ve written down your big goal, you can develop your small goals to help keep you on track to success. Typically, small goals will be goals that you accomplish in a month or a week. To develop your small goals, take the timeline from your big goal and divide it into weeks, then work out what you must accomplish each week to achieve your big goal. If your big goal is to lose 50 pounds in one year, divide the year by 52 to get the number of weeks. Now divide the number of pounds you want to lose by 52, which equals 0.96. That means you need to lose less than one pound per week if your big goal is to lose 50 pounds in one year.

Your small goals should include a time component, a tangible component, an intangible component and a small reward. For example, your small goals could be, “Each week, I will lose two pounds and feel a little slimmer and a little stronger. I will treat myself to an ice cream sundae as my reward.”

YOUR SMALL GOALS AND REWARDS: (write it down) _________________________________

You can apply the same techniques for achieving dreams and goals you’ve outlined here to other dreams and goals in your life. Try writing down some of your personal dreams and goals, break them down into small goals, then go achieve them and reward yourself.

You may be surprised by how easy it is when you do it this way!

So get fired up, get excited, visualize your dream, set your goals, plan the work and work the plan, go out and put the effort into Your Best Lean Body ever!

  • Share/Bookmark

2 comments »

Posted in Uncategorized

Tags:

MOTIVATED & EMPOWERED TO SUCCEED (part 2)

January 20th, 2010

GOAL SETTING AND MOTIVATION

Let’s take a look at motivation and goal setting in order to understand them better. Setting goals motivates you to achieve them. Another way to help you achieve your goals is to visualize the end results.

Ever hear the saying “Build it and they will come”? The key concept here is to visualize the end result and it will happen. Visualizing the achievement of your goals not only makes you reach them faster and easier but also keeps you motivated!

Think of your goal setting like this: DREAM, GOAL, PLAN, EFFORT.

Try answering these questions for yourself:

Mario Lopez has goals

Mario Lopez sets goals

DREAM – What is your dream? BIGGEST GOAL

GOALS – What steps must you take to reach your dream?

PLANS – What will you need to do to achieve your goals? What are the consequences and requirements of your goals? TIME, MONEY, ACTION

EFFORT – How will you get started? What will you do to achieve your goals and obtain your dream?

Goals can be broken down into big goals, small goals, tangible goals and intangible goals:

Big goals are the big achievement markers, like losing 50 pounds or being able to run a 20 kilometer marathon.

Small goals are big goals broken down into small, manageable chunks. For example, if you want to lose100 pounds in one year, you can break that down into the number of pounds you must lose each week (about 2). That amount of weight loss becomes your small weekly goal.

Tangible goals are goals that can be measured quantifiably, with a weigh scale, tape measure, or stop watch.  For example, the amount of weight on a bar is a quantifiable measurement of how much you can lift. Losing 50 pounds is a tangible goal.

Intangible goals are goals that can’t be measured exactly, like “feeling better”, “being healthier”, “looking better”, “being at the top of my game”.

You also need to think about the rewards from achieving your goals. You’ll be rewarded by simply accomplishing your goal, but you should also reward yourself for your achievement. The reward for losing 30 pounds is that you look and feel great, but it also means you need new clothes, so reward yourself and go shopping! Give yourself big rewards for accomplishing big goals (a new bike, a shopping spree, even a vacation) and small rewards for accomplishing small goals (going out for dinner).

Tell everybody about the rewards that you’re going to get when you achieve your goals. By telling people your goals and the rewards attached to them, they too will get excited about your goals and rewards.

Other people may become your greatest motivational tools in staying on track and achieving your rewards!

They may even be inspired to follow your lead and your example and join you.

Let’s start by setting some goals right now. Just fill in the blank spaces with some simple answers, without thinking too much or over-analyzing. We’ll start with your big goal in our next section of Setting Goals to Stay Motivated.

  • Share/Bookmark

1 comment »

Posted in Free Reports, Uncategorized, blog, coaching, diet, fitness, health, meal plans, mealplans, muscle building, nutrition, personalized nutrition programs, weight loss

Tags:

MOTIVATED & EMPOWERED TO SUCCEED (part 1)

January 18th, 2010

MOTIVATED & EMPOWERED TO SUCCEED

This is a short and easy post for you to work from and help fast track your results.  This is part 1 in a 3 part series.

Let’s establish two simple things: first, the reason you are doing this, and second, what the end results will mean to you. To answer those questions, go grab a pen, because you’re going to write your answers down right here in this book. After all, “a book not written in is a book not read”. Don’t think too much, just write down the first thing that pops into your head. This is your emotional reason and the true reason why you’re doing something to change your life.

1. Why are you embarking on a life changing and empowering nutrition and health program?

2. How will you feel when you achieve your Best Lean Body ever, the Ultimate You?

To understand your answers to these questions, we’re going to analyze them a little bit. The reasons for embarking on a journey to create Your Best Lean Body can generally be broken down into three main categories.

They are:

Personal – I want to feel better, be stronger, be leaner and have more endurance (self-enhancement).

Medical – I want to be healthier and live longer (self-preservation).

Cosmetic – I want to look better (self-esteem).

Notice that all of these reasons have one thing in common – they can be summed up with a “self” word – self-enhancement, self-preservation, self-esteem. These reasons are about you. That doesn’t mean you’re being selfish. You probably already spend most of your time doing things for other people, and that means you’ve had to make sacrifices. But those sacrifices shouldn’t have to include your health, self-esteem, well-being, or the opportunity to reach a new level of athletic achievement. After all, if you’re healthier, happier, fit and more energetic you will also be a benefit to everybody around you!

To get you to where you want to be, you’re going to set yourself some goals. That’s what we’re going to tackle in the next section.

  • Share/Bookmark

No comments »

Posted in Uncategorized, blog, coaching, diet, exercise, fat burning, fat loss, fitness, health, meal plans, mealplans, mealplansmembers, muscle building, nutrition, personalized nutrition programs, products, weight loss

Tags:

11 Do’s, 1 Don’t and a STOP for Fat Loss Success

January 18th, 2010

Top Tips To Implement A Successful Weight Loss Strategy

I got 11 Do’s, 1 Don’t and a STOP tip to make your weight loss and lean muscle body a success.

Ok so some of these are going to be simple, some obvious, some said before, some new and some just plain blunt and painful.  You don’t have to implement all the tips on this check list at once, but you do need to take action and implement a few to achieve your weight loss goals before your resolutions are wasted on yet another diet claim.

1. “DO “- Eat breakfast – this sets you up for the day and is all powerful in terms of weight loss and lean muscle building, especially over the holidays

2. “DO “- Eat smaller meals more often – Try to eat 5-6 times a day.  Eat the same calories, just more frequently in smaller portions; call it grazing if you like.  I bet you already eat 4-6 times a day, you just don’t count the coke and chocolate bar as a meal

3. “DO “- Eat Fresh – The fresher the better.  Fresh fish, meat, fruits and vegetables are best.  Get them at their freshest as often as you can.  Sometimes shopping at smaller market places are best for this as they get local farmers supporting them with fresh products often times daily

4. “DO “- Eat Treats – yeah you heard it here.  Eat treats, but keep it in check.  I have worked with some clients that just needed a treat daily, so we counted 31 pieces of chocolate and put them in a box for a daily treat.  They had the choice to eat 1 daily or all in one sitting, but that would be it for the month.  I think if you are 90-100% compliant to your game plan then a small daily reward can be factored in.

5. “DO “- Eat Fruits and Vegetables – they are packed with nutrients.  There is this cool school of thought coming back into research and it is a pretty valid point.  Eating lots of variety may be more beneficial in small amounts than eating lots of the same fruit or veggie.  It’s sort of like the theories of homeopathy or hormesis, it’s quite compelling.

6. “DO “- Drink plenty of water – increase hydration, fat loss, energy, mental alertness, satiation, digestion

7. “DO “- Portion Control – watch how big your portions can get.  Especially at restaurants, bigger plates, mean more foods and bigger bellies

8. “DO “- Reduce Liquid Calories – these are pops, sodas, fruity beverages, beer, wine and spirits.  I am not saying cut them out, but control them and limit them so on the occasions you are going to indulge, then you can without hesitation as you will already be ahead of your holiday weight loss strategy

9. “DO “- Keep a Journal – Food Journaling is a huge business.  You can get them online, offline, printed, digital, and many more.  Hey they even have cool little iPhone and Mobile Apps for this to make it easier.  Food Journals, help you track and create a more consistent eating pattern and change the way you think about food.  Sure it looks a little OCD but its all about you and your goals, not the weirdo watching you journal your foods

10. “DO “- Read Labels – this is more on the OCD side, but it helps too.  If you read a label of two similar soups, cookies, crackers or meals, you will be able to quickly choose the one that has fewer calories and better percentages or ratios of nutrients to support your fat loss goals.  Reading = Learning = Result

11. “DO “- Be Active – sure this is obvious, but I don’t just mean go to the gym.  Try to go for a walk 1,2,3,4,5,6,7 times a week.  Park far and use the stairs to the office.  Sure it will take more time, but worth it.  Try walking the stairs to and from or during lunch break.  Do a simple stretching routine at your desk 2-3 times a day, just 2 minutes will change the way your body looks and feels and your performance at work will benefit too

“DON’T” - Don’t Go Out on Empty – yeah all this positive stuff had to get ruined by one DON’T.  Sorry.  Don’t go shopping or out to a party on an empty stomach.  Eat a balanced nutritious meal pre event and fight off the cravings and subsequent binge eating of junk, sweats and treats.

STOP – There is a rather powerful technique you can use and that is the power of a STOP day.  Brad Pilon author of Eat STOP Eat (I have linked to an overview on this site for you) has a powerful theory that I use from time to time, especially before a big EAT day and that is a STOP day.  It’s that simple, just Eat STOP Eat for 24 hours and reap the amazing benefits of all the hormones and fat loss induced results of a STOP day.  Think of it this way, the average male eats 3700 calories a day.  A brick of butter is 1 pound of fat and a pound of fat is roughly 3500 calories.  So if you don’t take in 3700 calories for a day and do burn 3700 calories from exercise that day or week, then you have a sure fire way to lose 1-2 pounds of fat a week.

A great way to ensure fat loss success is by having a nutritional game plan and following a meal plan, check out this link to get 2 free sample meal plans
== > www.EmpoweredNutritionMealPlans.com

That’s it, that is a simple steps for successful weight loss and lean body check list you won’t have to make this year.

Patrick McGuire
President, Empowered Nutrition Products Inc.

For more amazing tips, tricks and articles to fight fat during the holiday season and to learn how to SAVE 50% on Your Personalized Nutrition Program…
==> www.EmpoweredNutrition.com/PNPpromo

  • Share/Bookmark

2 comments »

Posted in Uncategorized, blog, coaching, diet, fat burning, fat loss, fitness, health, meal plans, mealplans, nutrition, personalized nutrition programs, products, weight loss

Tags:

Top 5 Easy Lean Body Lifestyle Tips

January 6th, 2010

OK so before you go all cannibal on me for yet another “Top 5 list” of things this year, bear with me…

I want to simply make 5 very simple, very fast, very easy tips to incorporate into your life to make a lean body lifestyle easier to achieve and maintain.

So without wasting any time, here are my…

Top 5 Easy Lean Body Lifestyle Tips

Eat Often

I want you to eat more often.  Not more, just more often.  Start with eating 3 good meals a day.  Have Breakfast, Lunch and Dinner.  Eat them at equal intervals, for instance 8am, 12 noon and 5pm.  Work up to 5 “meals” a day (3 meals, 2 snacks).  Eat 5 meals as smaller portions (same calories as 3 meals, but over 5) and you will notice the difference within 3-10 days.  Same calories, more fat loss, less cravings… WOW! What more could you ask for.  Eat your 5 meals at regular intervals 8am, 11am, 2pm, 5pm, 8pm, as it will give you greater energy and less fatigue and less fat.

Eat In Moderation

See the plan for eat more (above), eat more often in moderation.  If you eat the same calories in 3 meals your portion sizes are greater than if you eat the same calories over 5 meals.  So you can see how eating in moderation in fact increases weight loss, more specifically fat loss and at the same time as outlined in Eat More provides the same and great energy benefits.  So “Eat In Moderation” in fact is part of eating the same calories more often.

Eat Your Calories

This is more of a DON’T as in don’t drink your calories, eat them.  The same calories from a steak dinner with potato and veggies provides a much lower insulin spike than those consumed from an equal serving of a soda pop.  The same goes for Fruit Drinks, they are just like the soda pop in terms of fat storage and insulin spikes.  The other factor is you can consume more liquid calories faster than solid calories again prolonging and minimizing the insulin and fat storage effects.  EAT don’t DRINK your calories.

Be Active

Well this is point blank simple to say.  Just be more active, move, walk, run, play… do something different, something more than you do today and do it again and again and enjoy the process, great things will come of it.  If you are already active, be more active and you won’t need to adjust your calories, just your activities will increase a lean body lifestyle.  Hey even if its just playing the Wii instead of basic sit on your butt video games.

Laugh

This is the best advice of all.  LAUGH. Laugh out loud and do it very, very often.  Not only does it burn calories, but it releases a huge wave of happy healthy hormones and chemicals all over your body.  Also crappy to say but true, lean, active, laughing people are typically happier, then most people.  I know personally I am happier and leaner when enjoying life and keeping a leaner body then when I start to increase the girth a little more than comfortable normal.  When I add the fat pounds I feel crappy and it consumes my thoughts.  When I stay leaner, it never even crosses my mind.

So there you have my TOP 5 Easy Lean Body Lifestyle Tips that you can implement in the next few minutes to days and notice a change in your body. I have included some links for you to help accomplish some of the Top 5 Easy Lean Body Lifestyle Tips below.  Hope these help.

Tips 1, 2 and 3: Eat More, Eat Often, Eat in Moderation

Try these 2 Free Sample Meal Plans for fat loss.  1 for guys, 1 for girls – www.EmpoweredNutritionMealPlans.com

Tip #4: Be Active

Here are some great ideas for becoming more active, each one provides some simple samples that you can try absolutely free.

BODYWEIGHT ACTIVITIES

Turbulence Training – bodywieght based training you can do anywhere

BodyweightBlueprintForFatLoss.com - all I can say is WOW this is cool, more bodyweight training but different than TT (above)

MIXED EXERCISE (Bodyweight and Weight Bearing Programs)

www.WhatsYourAdonisIndex.com – this one is more for the guys to build and burn

www.TTkettlebellworkout.com – awesome revolutionized kettle bell training program following the Turbulence Training Priciples

WEIGHT TRAINING ACTIVITIES

www.VincesNoNonsenseMuscleBuilding.com – this is great for guys and girls from Vince Delmonte

www.MuscleSpecializationProgram.com -  Jeff lays it out to help you get a lean strong body

www.MetabolicSurgeProgram.com – totally makes you think and WORK, thanks Nick

www.WhatIsLeanHybridMuscle.com - Elliot shows you how to grow with exercise

www.WhatIsCombatCoreStrength.com – The Deisel Crew work your core strength and more

Tip #5 – Laugh

Thought you might like that one… I sure did. :-)

  • Share/Bookmark

2 comments »

Posted in Uncategorized, blog, diet, events, exercise, fat burning, fat loss, fitness, meal plans, mealplans, muscle building, turbulence training, weight loss

Tags:

Turbulence Training for Less

December 31st, 2009

Happy New Year’s… Eve that is.

I am pretty excited for New Year’s Eve and especially for 2010.  Its going to be a great year.

I know everyone says that this time of year, but the difference is knowing it will be a great year because you have a game plan to execute.

Here is your notice to challenge yourself and if you are going to do it, I suggest getting Turbulence Training to go with your Empowered Nutrition Programs and Products [shameless plug... sorry have to be self promoting... if not who will, hehe :-) ]

Craig has offered his Turbulence Training for 50% OFF and has jacked it full of bonuses you won’t find in his standard package.  I felt it needed a little something extra, it needed to be EMPOWERED  so I am offering anyone that gets TT, FREE Empowered Nutrition Coaching Bonuses.

Turbulence Training

Get Turbulence Training 50% OFF

You can claim your Empowered Coaching Bonuses by forwarding me the Receipt from your TT purchase or you can CLICK HERE and enter your Name, Email and Receipt Number for Instant Access to download over 12 hours of Coaching Audios and 4 Amazing Workbooks.

No Risk, No Worries, 100% Money Back Guarantee, but I can tell you this, I guarantee you will love TT and be totally satisfied with Craig’s information and the results you will get from combining Empowered Nutrition with Turbulence Training you will be disappointed you waited so long to get it.  But look at it this way, its the ONLY time you could ever get TT for 50% less AND the Empowered Coaching Bonus Package together.

Have a fantastic New Year and 2010 as we remain committed to your fat loss and muscle building goals.

Get TT for 50% Less – CLICK HERE

+ + +

Get the Empowered Nutrition Coaching
Bonus FREE – CLICK HERE

  • Share/Bookmark

1 comment »

Posted in Uncategorized, blog, coaching, diet, fat burning, fat loss, fitness, muscle building, products, turbulence training, weight loss

Tags:

Metabolic Surge Program Interview with Nick Nilsson

December 23rd, 2009

Metabolic Surge Interview with Nick Nilsson

Patrick McGuire (PM) www.EmpoweredNutritionMealPlans.com and
Nick Nilsson (NN) www.MetabolicSurgeProgram.com

I recently had the honor of getting Nick Nilsson the crazy mad scientist of insane exercises and training that actually work and stimulate muscle from a million angles.

It was great to squeeze some time out of Nick as he is closing in on some amazing new ground breaking books and prepping for a month of down time with his family over the Christmas Holidays.

Below you will find the snap shots, bits and bites of the interview we recently had.  To hear it all for yourself, you can listen in here:

Nick Nilsson: Metabolic Surge Training Program – Listen to the Interview CLICK HERE

Without holding you up any more just go ahead and dive right in.

…………………………………………………………………………………………………………………….

PM:  Nick, I am excited to have you on this podcast today.  I think I can tell our friends a bit about you, but will then turn it over to you to give us the real you.

First of all I know Nick is a real deal trainer and innovator.  They guy keeps busting tail in the gym, his home gym and outdoors every day looking to better himself and to come up with a new and innovative sometime crazy way to stimulate muscle.  Today I am interviewing Nick for his pretty potent system Metabolic Surge Program as it ties in strongly with my beliefs, practices and teachings at EmpoweredNutrition.com in building a lean, sculpted, powerful and functional physique that looks good and how his programs can help.

I will also include links to his other products in our show notes for you to check out.  Alright let’s get into this.  So tell me… Who is Nick Nilsson?

NN:   Well basically, I’m a mad scientist…in a good way, of course!  I’m constantly experimenting with new exercises and training techniques and have pretty much defined myself, as it relates to training, by constant creativity.

My focus has always been on getting the best results possible for the effort I’m putting in as well as just having FUN in the gym.  I’ve been in the online training business for about 10 years now…I just love being able to get all this great stuff out to a big audience.

PM:  How long have you been training?

NN:   I’ve been training about 18 years now.  Started when I was 17 years old and about 145 lbs soaking wet.  Was the typical skinny guy, wanting to get big…and actually accomplished it pretty well within my first year of training.

PM:  Nick, it’s a bit insane out there these days with all the self proclaimed gurus and pros, tell me what do you pull to back up your work, what degrees, certifications do you carry with the initials and digits behind your name?

NN:  I have a degree in Physical Education, covering advanced biomechanics, kinesiology, physiology, anatomy…the whole 9 yards.  I’ve also got a degree in psychology as well.  I have my personal training certification and spend a lot of time reading up on training techniques, pulling out the best stuff and working with it to improve and innovate.

PM: How many books and programs do you currently have available? (Remember the original podcast and text interview was 12-16-2009)

NN:   I’ve got 9 books out right now…everything from unique exercises for specific bodyparts (like The Best Chest Exercises You’ve Never Heard Of” to muscle-building programs to fat loss programs.

PM:  OK great, but let’s get serious, names and initials aside, the proof is in the walking around weight.  After all you must walk the walk if you are gonna shoot the crap and talk.  What’s yours at these days?

NN:   I’m about 190 to 200 lbs normally.  And I try and stay fairly lean all the time.

PM:  All things aside, what is your Favourite Exercise?

NN:   That would have to be the trap bar deadlift.  To me, there’s nothing better than piling a boatload of weight on the bar and just digging in and pulling it off the ground.  I like it better than regular squatting because you can really go for broke – my best deadlift with that bar is 560 lbs.  I’ve also done 315 for 30 reps.

Though I have to say, in close second would be lockout partial squats…the kind where you can pile a thousand pounds on the bar and it’s just you against the weight.  The highest I’ve hit on that exercise is 1200 lbs and I once did a set of partials for high reps with 950 lbs for 150 reps (that was just NUTS – I was at my very strongest at the time and I think I even bent the bar at the gym I was training at).

PM:  Why do you think the Metabolic Surge Program will be so effective with Empowered Nutrition?

NN:  The Metabolic Surge program uses very targeted nutrition to go with the training programs… which the Empowered Nutrition meals plans can very easily be tailored to follow the specific nutrient needs of the program, e.g. low-carb, low-fat, etc.

The Empowered meal plans are very targeted and very effective and will really mesh well with the training in the Surge program.

PM:  What tips would you give our friends when combining the Metabolic Surge Program and Empowered Nutrition?

NN: The best thing you can do is to first make sure you know the nutrients you’re supposed to be eating during the Surge program and what nutrients make up the specific meal plans in the Empowered Nutrition program.  You’re going to need to know how to match up the correct meal plans to the training phase you’re on in the Surge program.

So pretty much having a good understanding of what you’re doing and what’s required nutritionally is very important.

PM:  I want to point out that if you go to MetabolicSurgeProgram.com you will see that Nick is giving us a pretty unique package and price.  But what really impresses me is that within a few paragraphs Nick asks us to identify what level of training experience we have and with that information he jumps us to the critical information to help us properly assess the program for our needs and training experience.  Nick can you elaborate on that for us?

NN:  Yep, I wanted to make sure that everybody, no matter what training level they were at, understood that they can use and benefit from the Surge program.  In the book, I’ve included a preparation program that walks people through from completely beginner to a Level 1 program that has reduced training volume (fewer sets) and more rest in between sets, so it’s a bit easier.

For the more advanced trainers, I’ve got the main program, which is really challenging, even if you are very advanced.

Pretty much I wanted people to have the idea that this program will work for them and to know what it can do for them, which is really, burn fat extremely quickly while keeping and even building muscle mass.

PM:  Nick, there is a lot of advice to training out there.  There are literally hundreds of programs that claim to be different.  Why is Metabolic Surge Program so different?

NN:  The Surge program stands out because of how the training is directly targeted to the specific nutrients you’re eating in each phase of the program.  How you train depends on whether you’re eating low-fat or low-carb.

You really need to train completely differently when you’re eating different nutrients.  This programs takes advantage of the changing hormonal states that these different nutrients induce in your body.

For example, in the low-carb phase, the training on the last few days is focused on building up lactic acid.  Lactic acid causes an increase in Growth Hormone levels but ONLY when insulin levels are low.  So by doing this style of training while eating low carb, you’re in that low-insulin state and GH secretion is maximize.  This has a great effect on fat loss.

Same thing with low-fat eating – when you come off low-carb eating, you put back carbs and your muscles pull in a lot of nutrients (carbs, protein) and water.  This is an extremely anabolic situation and the training is designed to take full advantage of it by focusing your efforts on muscle growth.

PM: OK so I want to share something with you before we go much further.  When you go to check out the Metabolic Surge Program and you read up on the entire package you will see that Nick has included some meal plans from Dr. John Berardi.  That’s pretty cool, John and I share some history and some similar philosophies when it comes to nutrition.  So think of it as a nutritional bonus and do your best to adopt the best of both programs to better enhance your results.

Nick, you and I are both pretty hung up on how nutrition and exercise work together with synergy and you have often heard me saying “Nutrition is for Fat Loss, Exercise is for Muscle Building”.  (By the way, Adam is a great Success Story of how he implemented your Metabolic Surge into a bigger picture for a year plus long journey) Now that could be confusing to some, but the act of building and maintaining muscle with exercise is part of the process of burning fat.  What are your thoughts on the power of Empowered Nutrition with the Metabolic Surge Program in terms of Energy, Recuperation, Cardio and Fat Loss?

NN: I like to use the analogy of your body as a car…muscle is the engine that burns the fuel but to really get the best performance out of your muscles, you need the fuel it with the best fuel you can!  And that is where Empowered Nutrition comes in.

It helps you put the best possible fuel into your body, helping it run with maximum efficiency.  It really makes a HUGE different when provide great fuel like this – the results can be downright astonishing!

PM:  Nick, now I have to butt heads with you for a minute.  I will go on record over and over again stating optimal results require the 3 pillars of performance and those 3 pillars are Nutrition, Exercise and Supplements in that order.  You say Supplements are not required, but then help everyone better understand how they can be effectively used to their advantage for fat loss and muscle building.  Give me some of your opinions and supplements you would recommend if ever asked?

NN: I’m actually a big fan of supplements.  You don’t HAVE to take them in order for the program to work but to really get the most out of the program I DO recommend some basic nutritionally-oriented, proven supplements…things like program, vitamins, minerals, fish oil, creatine, glutamine, that kind of thing.

I stay away from fat burners and other supplements that are marketing-oriented and basically unproven in the real world.

You don’t absolutely need them, but I highly recommend then.

PM:  On behalf of our friends listening to this I want to thank you for taking time out of your hectic schedule to help us understand the benefits of a powerful metabolic boosting and fat incinerating, muscle building program that works amazingly well with Empowered Nutrition and meshes tightly with my own practices and coaching philosphies, thanks Nick.

For more information, 5 unique bonuses and solid savings just check out www.MetabolicSurgeProgram.com

I also want to give you more.  If you are looking to add slabs of muscle to your physique and you do decide to get the Metabolic Surge Program, just email me with your receipt number and I will give you 2 MORE Muscle Building Meal Plans (one for Lean Muscle Building and the other for MASS building).

Again these are totally Free as a Bonus Bonus Gift from EmpoweredNutrition.com to help you achieve your goals faster.

……………………………………………………………………………………………………………………..

Here’s a little background right from Nick:

Ever since I first touched a weight, I’ve been hunting for new and innovative ways to build muscle and strength fast. In that time, I’ve discovered some pretty amazing stuff. Now I’m going to share this information with everybody who wants to build serious muscle.

I have a degree in physical education and psychology and have been a personal trainer for the past 7 years. I also run a health and fitness enthusiast website and have authored 9 books on weight training, Check out his latest at www.MetabolicSurgeProgram.com

The Best Exercises You’ve Never Heard Of – A collection of 53 innovative and powerful exercises that will help you blast through any plateau.
Gluteus to the Maximus – Build a Bigger Butt NOW! – The most comprehensive, how-to guide to building larger, firmer, rounder glutes.
Specialization Training – Programs that you can use to target stubborn bodyparts for fast results.

Nick Nilsson
Vice-President
BetterU, Inc.

Vital Stats

Age: 29
Height: 5′11″
Weight: 215 lbs
Years Bodybuilding: 14
Favorite Bodyparts: Back and Triceps
Favorite Exercise: Deadlifts
Favorite Supplements: Protein, Glutamine and Creatine

  • Share/Bookmark

No comments »

Posted in Interviews, Uncategorized, blog, exercise, fat burning, fat loss, fitness, meal plans, mealplans, muscle building, success stories, weight loss

Tags: