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Online Food Diary Review – Recommended my WSJ

Here is a video tour of this month’s Strong, Fit, & Healthy  ‘Awesome Online Resource’. It is recommended by the Wall Street Journal. What do you think?

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Strong, Fit, & Healthy Issue 6

Issue 6 of Strong, Fit, and Healthy is now ready to download for all Naked Nutrition Insider Members. In this issue you’ll find:

• How to use the S&M method for unlimited delicious recipes
• The latest research on green tea and weight loss, how much sitting around at work is effecting your ability to burn calories, and the essential components of online weight loss components.
• 15 to 1 Metabolic workout
• Top 5 best lunge variations
• Banana Nut and Cranberry Almond Oatmeal recipes
• Plus the latest food of the month, Key Concept, and Awesome Online resource.

If you are not a member join here to get access to this month’s issue.

Members can download the issue right now by clicking the image below (Note: You must be logged in to see the image). Read more

3 Simple Steps For More Weight Loss & Better Health

Several weeks ago I wrote about having a ‘Nutrition Belief System.’ The idea behind this is that you were to come up with a simple set of beliefs regarding your diet that you could follow. I wanted to continue on this theme today with some more very simple strategies that if you implement you will lose more weight and improve your health.

1. Weigh Yourself Everyday – This is such an easy habit to get into. Wake up, go to the bathroom, step on the scale, and record your weight. I recently read a review of 11 studies that showed this simple action can give you up to a 6 pound weight loss advantage over people who do not regularly weigh themselves. (For more on Self-Weighing see the Key Concepts section in this month’s issue of Strong, Fit, & Healthy).

2. Stop eating after 7pm – This is a classic weight loss tip that is often overlooked. There is nothing magical about not eating after 7pm (some people eat dinner late due to their schedule so the 7pm cut point might not work) but if you are prone to snacking (see 3 Ways to Sabotage Your Weight Loss for more on this) then this is a easy way to stop it all together – just don’t let yourself start.

3. Drink 2 Cups of Water Before Your Morning Coffee – As I’ve mentioned before, there is nothing wrong with coffee. The problems arise when drinking coffee prevents you from drinking other things; this is also known as dietary displacement. You don’t want your coffee habit to prevent you from drinking water; this is an all too common occurrence. To avoid this just make sure that you drink 2 cups of water each morning before you cup of joe.

Do you have any simple tips/rules that help you stay lean and healthy?

Female Body Breakthrough – Rachel Cosgrove’s New Book

A quick note from Mike: I have guest blog from probably the country’s #1 female trainer – Rachel Cosgrove (in case someone from NBC reads my blog, you should replace Jillian Michaels with Rachel Cosgrove on the biggest loser). Rachel has a new book that is released today called “The Female Body Breakthrough” it is really good.

Marketing budgets for books aren’t what they used to be so basically Rachel isn’t getting any help from the ‘big boys’ in regards to promoting her book. So she has taken it upon herself to generate enough sales to be the #1 seller in her category on Amazon. To do that lots of people need to buy her book in one 24hr period.

Today is that day. As a ‘thank you’ for buying her book Rachel will to a personal coaching call, she’s going to send you a poster, she’s going to give you my Stages of Nutrition Presentation. Only if you get the book today from Amazon.com. The book is only ~$12 so it is a no brainer. Here is the link to learn more – Click here. But make sure to read the interview below first as Rachel gives out really good info.

Women & Weight Loss – You’ve Been Brainwashed

Women have it all wrong when it comes to weight loss. The average woman when she joins a gym looks at how many treadmills there are and the aerobics schedule to see if there are classes that fit in her schedule. When women want to lose weight they torture themselves with repetitive movement for hours on end spinning their wheels or running to nowhere like a hamster in a habitrail! If you take a look at all of the women walking on the treadmills you’ll notice none of them have the body most women want.

The problem is that most personal trainers haven’t figured it out yet either. They get a female client who hires them to change their body and they think, “Oh man…another one of those stupid toning programs in the ladies only section with the pink dumbbells doing lots of reps…” Most trainers don’t realize that they need to challenge women to get their bodies to change and to stop being afraid of pushing her to gain muscle to boost her metabolism to change the way her body looks, permanently.

Weight Loss Program the average woman does:

• Endless hours of cardio or aerobics classes
• Avoids strength training because she doesn’t want to get “big and bulky” or maybe she uses some rinky dink pink dumbbells to “tone” for lots of reps
• Cuts back her diet to practically starve herself
• Focuses on the scale weight and a number she wants it to say (Interruption from Mike – This is so true – STOP with the scale!!!)

What works about this plan: NOTHING!
What is wrong with this plan: EVERYTHING!

She will lose weight but it will be a mixture of muscle, water and maybe some fat so she’ll end up looking like a smaller version of her same self but in the process she will have dropped her metabolism so there will be no way she can keep the weight off and will gain it back guaranteed. This is the cycle most women have been through many times throughout their lifetime.  Yet, when they want to lose weight they do the same thing again. The definition of insanity is to do the same thing over and over and expect a different result.

Weight Loss Program the average Women SHOULD do:

• Metabolically demanding full body strength training program lifting challenging weights. This should be their priority workouts 2-4 days a week.
• Boost their intensity and drop the duration on their cardio sessions performing interval style workouts for no more than 30 minutes at a time.
• Fuel their body with healthy food every couple hours getting their metabolism revving.
• Focus on how her clothes fit and how she looks and feels and not on a number on the scale. Focus in Fat Loss, not Weight Loss.

What works about this plan: It will boost her metabolism, it will change her body, it will make her feel confident about herself, she can eat and she will be able to maintain her new body!

What is wrong with this plan: NOTHING!

To really change their bodies permanently women need to start checking out the strength training floor. They need to get out of their comfort zone and push their bodies beyond what it is used to. No more walking to nowhere on the treadmill! I am not talking about bodybuilding routines where you split up each body part and bomb and blitz the pecs or pump up the biceps. It is not necessary for a woman to isolate any muscle group to get the defined look she wants.

Instead a woman should do a full body, metabolically demanding program in which she alternates between an upper body compound movement such as a push up or chin up with a lower body compound movement such as a squat or lunge. Keep the rest periods short and use a weight that is challenging. Use 3-4 pairs of exercises working out for no more than an hour at a time.

The woman with toned arms and defined legs looks that way because she has the very thing most women are terrified of, muscle. They are so afraid to lift weights in fear of bulking up that they never get their bodies to look the way they want them to. They have it deeply seeded in their subconscious that as soon as they touch anything over 10 pounds, they will sprout humungous muscles! Even if they do use weights, they probably still aren’t lifting heavy enough and pushing themselves hard enough to get the look they want. Most women don’t know what their bodies are capable of and tend to not push themselves hard enough. There was actually a research study done on this where they showed that women when left to train on their own, lifted loads below what they were capable of.

Maybe it is because women have been conditioned our whole lives to exercise from the point of view of what we “can’t” do, rather than what we can do. Women grew up doing “girl” push ups, because we were told we “can’t” do actual push ups or hanging from the bar instead of a chin up because girls “can’t” do chin ups. The first woman to run the marathon had to sneak in dressed as a man because women “can’t” run a marathon, and that was only in the 70’s, not that long ago. Women “can’t” lift too heavy, they will hurt themselves. We still subconsciously hold ourselves back when it comes to training whether we realize it or not. We need to start training from the standpoint of- What CAN you do? How much CAN you lift? How strong CAN you get? And stop letting “can’t” enter our vocabulary. As women start to push themselves in the gym, lifting weights and building lean muscle tissue, their metabolisms will be revving and they will be the toned, defined body they have always wanted.

So how do you get your body to change? You have to lift enough weight to build muscle to increase your metabolism, fuel your body with healthy food and turn your body into a fat burning machine. Stop pounding your body with hours of cardio and stop starving yourself!

Here are Rachel’s 16 Rules for Fit Chicks (this is the foundation of her book).

Rachel’s Fit Female Credo
1. Act as if you are a fit female
2. Get Out of Your Comfort Zone
3. Fuel Your Body to be Fabulous
4. Train hard or go home
5. Get hooked on feeling fit, not a number on a scale.
6. Be an early Riser.
7. Make R&R a priority!
8. Obstacles will arise -anticipate them!
9. Keep a journal or a blog
10. Eliminate Crabs and surround your self with supportive people!
11. Think about your thoughts!
12. Attitude is everything!
13. Manage Your ‘Tub of Stress’!
14. Put an end to body bashing and instead celebrate your strengths!
15. Don’t rely on will power. Have strategies!
16. Stop rationalizing and making excuses!

Kettlebell Fat Loss Revolution System Bonus

Really cool stuff today. I’m sure you’ve heard about the new Turbulence Training Kettlebell Fat Loss Revolution System that was released yesterday (if not that’s cool as I will tell you a little about it). In honor of that release I have an exclusive bonus for you if you purchase Kettlebell Fat Loss Revolution System through a special link. If you are interested scroll to the bottom of the page now for more info. Otherwise here is some really cool information about Kettlebell and fat loss training.

Mike & Kettlebells

I’ve been using kettlebells off and on for about 3 years now. I bought my first kettlebell at a Perform Better seminar and quickly ordered another one (FYI: paying shipping for kettlebells hurts your wallet). Recently my friend and fat loss master Alwyn Cosgrove has started using Kettlebells more and more with his fat loss training as it fits in perfect with metabolic style fat loss workouts (we even use kettlebells in Warp Speed Fat Loss).

Remember this Guy?

Do you remember the “Fit &  Busy Dad” Chis Lopez? He has 4 girls, works two jobs, and maintains a rock bottom body fat percentage? Here are three things have learned about Chris over the past couple months

1. He loves espresso and was kind enough to send me some on my birthday (I LOVE espresso too).

2. His wife is pregnant with ANOTHER baby and due in a couple months.

3. He has now moved to almost exclusively training with kettlebells.

He likes kettlebells as they are easy to use and don’t require a gym (having to go to the gym is one of the biggest complaints we get about Warp Speed Fat Loss). This is what he says about the benefits of using kettlebells:

“Kettlebells are compact, transportable and efficient. Combining a series of swings with kettlebell rows, presses & squats can not only improve your physical strength, but your body composition as well.”

Chris has teamed up with Men’s Health ‘Belly Off’ Trainer Craig Ballantyne to put together the  Kettlebell Fat Loss Revolution System (scroll down for my exclusive bonus if you pick up a copy). Here is a sample workout

Sample Workout From Kettlebell Fat Loss Revolution System

Repeat the following circuit 3-5 times.

Rest 60-90 seconds between circuits.

The objective is to better the time it takes to complete the entire circuit on each successive attempt.

1) Double-Hand KB Snatch x 10
2) Overhead Lunges x 10 reps (5 per side)
3) Push-Ups x 10
4) Mountain Climbers x 20
5) 1-Arm Swings x 20 reps (10 per arm, switching arms every 5 reps)

What People are Saying

People are really excited about this program. Here are is what some people said in anticipation of its release.(Note: There were 196 comments on the Kettlebell Workouts Blog I just picked 3)

“As an extremely busy person, single parent, mom of three, working full time and running a home based business on the side, finding time to work out is next to impossible. When I get enough sleep and have the energy to get out of bed in the morning early enough to go for a run, then my day is great, but often I don’t even have that time. This kettle ball workout appeals to me because not only can I do it indoors so it won’t matter what the weather is, but I can fit it in ten minutes here five minutes there, while watching TV, etc. So this is more likely to happen. Plus having a kettle ball laying around in your living room looks alot better than a set of dumbells. It becomes a conversation piece, and is interactive because everyone wants to pick it up and try it out.” – D Lynn

“I purchased my first Kettlebell a couple of months ago but haven’t had much of an opportunity to use it due to a shoulder injury I sustained the next day (unrelated to the KB). I have another month of physical therapy before I can expect to do any overhead pressing movements, but I am able to and quite often do some of the basics, including swings. I’m excited about the new, more unique movements in the free report and hope to give some of these a try as my shoulder heals.

I work sometimes long days and do NOT want to spend my evenings or weekends in a gym. I’m lucky to be able to work out during lunch most weekdays, but this is not always the case, so the Kettlebell at home is a great alternative.

Lastly, I have an extra motivating factor for working out with Kettlebells at home. My 15-month-old son thinks that it is _hilarious_ when I do any sort of “up-and-down” exercise, with Kettlebell swings being one of his favorites. The fact that I can entertain him at the same time I get a great workout is more incentive to pick up the weights, and I am sure that keeping this up will teach him to be active by example. He already imitates my bodyweight squats, so it’s a real father-and-son activity!” – Scott

“The TT Kettlebell Revolution Fat Loss System will be the perfect product to finally help me transform my body and help me lose that unwanted fat for multiple reasons. Kettlebells will be a new addition to my work out tools, and I like that they use multiple muscle groups to complete a task. I prefer to work out at home because I really don’t need a gym membership. As long as I have motivation, like a new Kettlebell workout to try, I can get a great workout at home in minimal time. Besides, “Kettlebell” just sounds cool! My main goal is to gain more strength and mobility and to maintain it. I can’t believe that I’m approaching age 50 — I’m just a kid! But I realize that having a plan and following it will provide amazing benefits. Truly, strength training is the fountain of youth.”

10 Minute Kettlebell Workout

Chris and Craig are have discounted the Turbulence Training Kettlebell Fat Loss Revolution System by 50% until Friday. Chris has also added a sweet bonus ebook (which I like better than the main workout book) called 10 Minute Kettlebell Workouts. Here is one of the workouts from the book. Very simple but it had me gasping for are when I did it.

Kettlebell Fat Loss Revolution System Bonus

So…you know that I rarely say “Go get this product/ebook/etc” but if you have any interest in kettlebell training, working out from home, and/or losing weight then I recommend you buy Kettlebell Fat Loss Revolution System (and by Friday so you can save 50%). If you….

Click This Link and Purchase

Then you….

Click this Link, Purchase TT Kettlbell Revolution and You’ll Automatically Receive from me digital versions of The Fat Loss Edge Video, Fat Loss Edge Manual, Fat Loss Edge Audio

Even if you aren’t happy with TT Kettlebell Revolution (which I doubt will happen) and get a refund, you can keep the Fat Loss Edge Bonuses I’m giving you.

**If for whatever reason you don’t get instant access to my bonuses don’t email Chris. Just shoot me a note at support [at] nakednutritionnetwork.com and I’ll make sure you get it right away. – Mike**

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