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Anti-Inflammation Diet – 4 Steps to Less Inflammation

I recent was interviewed for an audio program on the topic of Anti-Inflammatory Diet. I wanted make setting up your diet to fight inflammation to be simple and more importantly practical. I came up with 4 main components to an anti-inflammatory diet. Here they are:

1. Eat Less Carbs – More and more studies are showing that carbohydrate restriction is a effective way at reducing markers of inflammation.

2. Eat More Anti-Oxidant Rich Foods – Getting more polyphenol and anthocyanins rich foods in your diet isn’t that difficult. Eat more red, purple, and blue fruits and vegetables, have a couple cups of green tea each day, even some red wine or dark chocolate.

3. Increase the Amount of Omega-3 Rich Foods in Your Diet – I’m not just talking about EPA/DHA (from fish oil /salmon). ALA (from flax) has been shown to impact inflammation via a different mechanism so make sure you are getting both kinds of omega-3s.

4. Lose Excess Fat – Extra sagging body fat is an inflammation factory. Dropping the extra pounds is the best way to reduce inflammation (and your blood pressure, risk for heart disease, risk for diabetes, etc) (WSFL 2.0 will get the job done quick).

If you are doing all of these…great. If not, what are you waiting for?

Apply these simple steps so that you can control the pro/anti-inflammatory balance in your body.

Note: If you are interested in hearing the full interview…it isn’t available yet but I’ll let you know when it is.

An Amazing Success Story

Hearing back from successful clients and customers is my favorite part of being a nutritionist. Below is an email change that I am very happy to share with you from a Warp Speed Fat Loss Client, John Maynarich.

On Thu, Nov 5, 2009 at 3:07 PM, <XXXXXXXXX.com> wrote:

Hi Mike,

Thanks for the clarification.  Great program!!!  I did the original WSFL in February and lost about15 pounds in 28 days.  Also, my BP levels dropped 30 points and I was considered pre-hypertensive.  You saved my health and it was the first time I was able to see my upper and mid abs. I went from 23% bodyfat to 11% with skinfold measure. Still can’t melt away the lower body fat-only 1/2 inch away.  Do you think this new program can get rid of this fat and bring me down to 10% or below?  BTW-my whole life changed after doing the program.

Thanks again, you are a life saver, John

My response:

John,

Wow. Thank you for sharing such an awesome story. I think the new 2.0 version is even better than the first – so yes I think it will help you do it.

Could I share you email below on my blog?

-Mike

John’s reply:

Most definitely!!!  I should add that I also had chronic anxiety and depression at the start of the program.  I think the changes in my diet and doing the exercises help rid of my anxiety and depression.  Prior to the training, I was a total wreck.  I was overweight, unhealthy and depressed.  I would eat too many carbs and processed foods and just lift heavy which didn’t do much for my health. Bye the way, I have been able to maintain my wieght and state of health since the end of the Warped Speed Fat Loss Program which ended in March 09. Again, Thanks.  I am a new person because of you guys.

Thanks, John

This made my week. I hope that it can motivate you to make any changes you need to in your life as well.
Note: The new WSFL 2.0 is now on sale and if you get your copy before tonight at 11:59 pm you will also receive for free:

*  Afterburn Training 16 Week Fat Loss Program (Digital Download) – This is the fat loss program that revolutionized how people lost weight. Men’s Fitness magazine called Afterburn a workout program so effective it..incinerates fat faster than a crematorium on sumo night!
* Your Naked Nutrition Guide (Digital Download)- Mike Roussell’s best selling comprehensive nutrition manual. This 150+ page manual is your A-Z guide for using diet to sculpt the ultimate body.
* Targeted Fat Loss Cardio Audio Intervals (Powered by Workout Muse) – Just put on your head phones and get coached through each Targeted Fat Loss Cardio Workout with our exclusive professionally created audio tracks. We tell you when to start and when to stop. You just get to focus on vaporizing body fat.
* Fat Loss Edge Seminar Audio – Discover how to harness the power of nutrient timing, the truth about carbs and fat loss, what matters amount of calories or type? and lots more….
* Real World Fat Loss Seminar Audio – In this nationally acclaimed audio you’ll learn the truth about what it takes to completely transform your body including the best type of exercises, the ‘real’ role of hormones in muscle growth (this will shock you), how to guarantee that you lose weight fast and forever, and more…
* Fat Loss Pro Audio Interview – 18 Interviews with Top Fat Loss Expert including: Dr. Eric Serrano, Dr. Lonnie Lower, John Parrillo, Alwyn Cosgrove, Scott Abel, Cassandra Forsythe, Dr. Mauro Dipasquale, Erik Ledin, Charles Staley, Craig Ballantyne, Paul Chek. This sells for $67 everyday but it is FREE if you pick up WSFL 2.0 today.

Get your copy here:

http://www.warpspeedfatloss.com

Body Weight, Body Fat, Waist Line….What Matters?

No matter what your goals are for you and your body, it is of the utmost importance that you track how your body is changing. Unfortunately in the case of weight loss most people only track the readings on the scale. As time goes on I am more and more convinced that this is a huge mistake. The numbers on the scale really give you little information about what is going on in your body because everything is equal – muscle, fat, and water weight.

It is really important to track several different markers of change in your body so that you can have an accurate picture of what is going on in your system. I have a whole presentation on this topic but for today here is a short 1-2 minute summary video covering the different aspects of change that you can/should monitor and measure.

…and please throw out the scales that ‘measure’ bodyfat percentage. They are garbage.

Monitoring your progress is all about moving towards a goal. This is the goal setting/tracking system that I use – Click here to learn about it.

How do you track your weight loss or muscle building progress? Post a comment below to let me know.

Fast Safe Weight Loss – How To Lose 3-6 Pounds of Fat Per Week

You may have noticed, as it caused a lot of buzz on TV and the internet, that the Biggest Loser weight loss/reality TV show started up a couple days ago. Some people like the show, some people hate the show – personally I’m entertained by it, but only will watch it recorded on my DVR as there is a lot of the show that is worthy of being fast forwarded through.

Photo by vovva

If you watched the most recent episode and could look past…

• The screaming trainers Jillian and Bob
• The fact that they had a bunch of extremely overweight people who never moved (let alone exercise) race a mile sending two people to the hospital
• All the F-bombs that Jillian now drops (this has to be crafted by the production crew to make her seem more abrasive).

If you can look past all that then you would see what I think is the important message of the show – your mind is the only thing holding you back and you can lose as much weight as you want. A topic that I commonly discuss is the constraints that have been artificially set in regards to weight loss – particularly the speed in which people lose weight. I’m talking specifically the golden rule of losing 1-2 pounds a week.

Whenever you start talking about losing more than 2lbs a week issues of safety always arise but there is no real reason for these concerns. Similar to the ‘protein is dangerous’ argument, losing 3-5lbs of body fat during the course of a week (when done right) isn’t unhealthy. In fact it is the total opposite. You’d be healthier at the end of the week.

Back to the Biggest Loser. You’ll see people on that show losing 10, 15, and sometimes 20lbs in one week! That’s amazing. Is it unhealthy? Aren’t they better off 20lbs lighter?

At some level there is a time issue that we all need to deal with. The contestants on the Biggest Loser live to workout and eat. I remember reading somewhere that that Biggest Loser contestants burn between 6,000-7,000 calories per day. Most of us don’t have that luxury. So how can we maximize the time we spend in the gym in order to burn the most calories possible and how can we construct our diet to further enhance these effects?

Just the other day I wrote about ways to guarantee that you don’t lose any muscle while dieting; those tips will also maximize your weight loss. To recap, you need to:

• Reduce the amount of carbohydrates that you eat.
• Increase the amount of protein that you eat.
• Add heavy weight training to the beginning of your workout.

There are two more pieces that you can add to your training to get your over the ‘losing only 2lbs a week hump’.

Metabolic Circuits and Fat Loss Finishers

Today’s we’ll look at Metabolic Circuits and tomorrow Fat Loss Finishers.

Metabolic Circuits are essential to really crank up your weight loss because they have been shown in research studies to increase the total number of calories that you burn over the 38 hours following your workout. Since you aren’t on the Biggest Loser and probably can’t workout 5-7 hrs/day tweaking your metabolism so that you burn calories when you aren’t exercising is key.

We use metabolic circuits in Warp Speed Fat Loss but as with the how to lose body fat and not muscle tips, I’ll show you how you can use it with just about any training program.

Here are the 4 important characteristics.

1. You want to lift ‘heavy’. By heavy I mean that you aren’t going to use the pink dumbells and go through the motions like you are doing a circuit at Curves. This is very different. You’ll do sets of 8 or 12 reps; at the end of each set you want to be almost going to failure (lifting until you can’t lift another rep). This is not the time to save anything for the next set. Treat every set as if it were the only set you are going to do and stop one rep short from not being able to do anymore.
2. Do at least 2 exercises in sequence. In Warp Speed Fat Loss we use metabolic circuits that contain 2 exercises. But you can also do circuits with 3 or 4 exercises.
3. Go for time. Metabolic circuits are ’self regulating’ in that you do as much work as you can. Do as many sets as you can within a give time frame. 10 minutes is a good place to start.
4. Do better each time. While there isn’t a target number of a sets that you should do, strive to do more sets/reps each workout. Push yourself to burn more calories each workout and you will be greatly rewarded by burning more calories after each workout.

Add Metabolic Circuits to your training program. Follow these 4 guidelines combined with a solid fat loss diet and you will be rewarded with weight loss of 3-6lbs per week. If you would like a professionally designed program (containing metabolic circuits) with a matching diet optimized to help you lose 20lbs in a month then check out my Warp Speed Fat Loss Program.

Have you used this type of training before? Do you like/hate the Biggest Loser? Post a comment and let me know what you think.

How To Lose Body Fat Without Losing Muscle

Q: Hi. I’m wondering about how to lose body fat without losing muscle. In your manual for losing fat [Warp Speed Fat Loss] you said you never witness someone losing muscle mass while on a diet if he / she were working out at the same time. and you brought some studies to support it. What about “Starvation mode”?  How do you prevent your body from keeping the fat and burning muscle for energy.

A: Good question. It is possible to lose muscle while dieting but if you do it right then you don’t have to worry about muscle loss. I’ll use what we do in Warp Speed Fat Loss as an example of precautions that you can take to prevent muscle loss but the strategies are really applicable to any weight loss diet and training program.  First let’s look at why your body would breakdown muscle to use as fuel when dieting. There are three main reason.

• Body’s Problem: Needs energy.
• Body’s Problem: Needs enough amino acids to maintain important bodily functions.
• Body’s Problem: Energy is low thus needs to only keep around essential parts that require calories.

You have your own set of problems in regards to how your body acts when it comes to functioning on low calories.

• Your Problem: You want it to specifically use store fat to fill the energy void.
• Your Problem: You want the body to get amino acids from places other than hard earned muscle.
• Your Problem: Need to convince your body that lean muscle is essential.

Fortunately it isn’t to hard to make sure that you and your body have their needs met and everyone is happy. The truth is that you have enough stored energy in the form of body fat to last a very long time . Lack of energy isn’t the issue. What we need to do is show your body how to access that energy(i.e. your body fat). To do this we use a low carbohydrate diet. This controls insulin levels and allows your body to access its essentially unlimited supply of energy whenever it needs.

Photo Courtesy of baostar

We don’t want your body to start using lean muscle to meet its amino acids needs so we just simply add more protein to the diet to meet any increased need your body have (or may think it has). This is a dieting technique that has been around forever but it is still just as effective as it ever was.

The final problem is the trickiest and it can’t be helped with diet. How do we convince your body that your muscle is essential so that it keeps it around? This is where your training comes in. My partner in crime Alwyn Cosgrove has found that the addition of heavier weight training not only forces the body to hold ont0 the muscle that it has but in some cases people actually get stronger (while dieting!). What is heavier? 2-4 sets of 4-6 reps seems to be the sweet spot between lifting heavy enough weight but completing enough reps so that you are burning sufficient calories.

Those are the three ways that you can ensure that you beat ’starvation mode’, lose fat and not muscle. I recommend that you put all these tips into action at once. You can do it yourself or you can use Warp Speed Fat Loss where Alwyn and I have integrated all these techniques into a 28 day comprehensive rapid weight loss plan.

–> Click Here to Learn More About Warp Speed Fat Loss

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