How Long Is A Piece Of String: 8 Top Weight Loss Tips

How long is a piece of string?how long is a piece of string

A lot of people ask me “how long will it take to lose weight, get in shape and tone up”

And in reality it all depends.

  • It all depends on how much you have to lose.
  • It depends on how well you stick to the EAT Smart Diet Solution nutrition protocols.
  • It depends on your hydration levels.
  • It depends on your stress levels.
  • It depends on your sleep patterns.
  • It depends on your toxicity levels.
  • It depends on how you are trying to lose the weight and get in shape.
  • It depends on if you are going to invest in your health and EAT Smart or just go on a crazy fad diet.

You see most people don’t wake up overweight and yet somehow think that they will lose all that excess body fat in a week or so. Weight gain often takes years of build up before they finally do something about it. And because this fat has hitched a ride for so long it doesn’t want to give up its grip. It’s stubborn 🙂

So, follow these simple steps for 30 days and you’ll be able to get a great kick start on your fat loss and if you stick to these rules 90% of the time thereafter not only will you keep the weight off, you’ll also make continued progress to a leaner, happier, healthier you.

Top tip 1: Set goals. Know exactly what you want to achieve, why you want to achieve it and when. Read this article for some great “Goal Getting” advice:

Top tip 2: Drink water, lots of it. The body will not release stubborn fat without optimal levels of hydration. Read this article for more details:

Top tip 3: Get plenty of sleep. Sleep is the most overlooked part of any fitness and weight loss program. Check this article for 12 top sleep tips:

Top tip 4: EAT Smart. Simply following the EAT Smart Diet Solution will help you to achieve natural weight loss due to the fact that it helps to cleanse the body of built up toxins.

Top tip 5: Eat more veg. Vegetables are packed with oestrogen lowering, liver supporting and cancer fighting compounds. Check out 14 ways to get more veg into your diet:

Top tip 6: Exercise. Exercise not only helps to speed up your metabolism but it also speeds up the detoxification pathways. Even 10 minutes twice per day can help you achieve amazing fat loss results. Here’s 2 free fat burning workout: and

Top tip 7: Ditch the scales. Weighing yourself every five minutes to “check that the diet is working” is just going to lead to frustration. The scales lie, find out why here: So don’t stress over it as this will lead to higher levels of stress hormones and the perfect endocrinology for fat storage 🙂

Finally Be AWESOME, here’s an article on how:



Marc Kent author EAT Smart Diet Solution



Author of The EAT Smart Diet Solution, an holistic approach to total body health


What If……

What If……..


I seem to have a knack of upsetting people with some of my articles and so umm’d and ah’d about how to start this article and indeed whether I should actually write it at all.


But at the end of the day I’m not setting out to attack any one or offend anyone. If what I write upsets you or you feel like I’m attacking you them maybe I’ve touched a nerve because you see similarities in your lifestyle and can relate to the very things I’m going to talk about.


And if I’ve touched a nerve, then maybe acting on some of the information I’m writing about will steer you away from the current health crisis that you may be heading towards.




Ok, I must warn you before I go any further that I’m going to be talking about the ‘O’ word,  the ‘C’ word and the ‘D’ word.


A lot!


No, I’m not talking about OCD but about cancer, diabetes and obesity. So if you know someone, love someone or watched a loved one die of any of these lifestyle diseases then I’m not having a go at you, or trying to upset you. All I’m doing is asking you to think. Think about your health and think about your childrens health.


So with the warning over, lets get straight to the point.


Recently in the news a serving member of parliament and practicing GP, Dr Phillip Lee suggested that people who eat rubbish foods and therefore increase their chances of developing lifestyle diseases should be forced to pay for their own prescriptions.


With obesity and diabetes spiralling out of control and costing the NHS and taxpayer millions of pounds in prescription fees and with cancer being the second biggest killer in the Western world what would you do if you woke up tomorrow and were told that the NHS was removing free funding for these diseases?


I’ll say it again: what would you do if the NHS removed free treatment for chronic lifestyle diseases scuh as obesity, cancer and diabetes?


Would you continue to live your life exactly the way you are living right now?


Seriously, I want you to think about it.


Ok, lets think hyperthetical for a moment. What if there was some special magic crystal ball that you could look into that could tell you that if you continue to live the way you are living right now that in 5, 10, 15 or 20 years from today that you would be guaranteed to develop one of these chronic lifestyle diseases.


Now imagine that if you did get one of these diseases you were told you had to foot the bill for your treatment.


Scary as hell, right?


But it doesn’t have to be. You see most of us are living our lives with reckless abandon shoving cheap “food like” C.R.A.P. down our throat and expecting the taxpayer to pay for our medical costs should we be unlucky enough to develop a chronic lifestyle disease.


So what if you had to pay for your own medical bills? Could you afford to keep living the way you are living right now?


As a society I really think that we have got our priorities and our values arse about face. We spend more money on the next must have gadget, or the next new car or designer clothes leaving little money to look after the most important person in the world. Which is you by the way.


Worse still, we pay for extremely expensive treatments to make us look beautiful on the outside. From hair extensions, fake tans, fake nails, liposuction, botox, skin creams, the list goes on and on.


The trouble is these treatments and beauty products are not without risk themselves. In fact most of the creams or lotions that you rub on your body or in your hair contain carcinogenic compounds. For instance make-up foundations, liquid hand soaps, toothpaste, shampoos, conditioners often contain sodium laureth sulfate and sodium lauryl sulfate. These two substances both become contaminated during processing with two known cancer causing subtances, namely ethylene oxide and 1,4 dioxane which is is described as “probably carcinogenic to humans,” toxic to the brain and central nervous system, kidneys and liver.


Therefore rubbing all this carcinogenic stuff into our body is not only increasing your exposure to cancer causing substances but it is also money down the drain.

You’re trying to hide problems that appear on the outside that are caused by problems on the inside. You see beauty comes from within, and I’m not saying that in some hippy new age kind of way. I’ve still got my feet firmly planted in reality.


The human body is made up of trillions of cells, which are constantly regenerating from existing cells. To do this they need quality nutrition daily. Not once in a while.


Every single cell in your body is made from the cells you have now. If your cells are unhealthy due to all the built up toxins locked inside them from living a toxic lifestyle then these new cells are going to be unhealthy leading to a downward spiral to disease.


The trouble is, because we cannot see these cells we don’t think about them, well not until something goes wrong that is. But these cells are here, every day you are alive needing to be fed proper nutrients.


However because we have been led to believe that the pharmaceutical industry and the drug companies are doing their best to provide us with drugs to “cure” chronic disease we continue to live and eat with our heads buried in the sand hoping and praying that they will find a a pill to cure our ills.


But what if there isn’t a cure, what if the drug companies are lying to us? What if the drug companies want us to be sick and sick for a long time so that they can give you more pills and in turn they make more money?


Think this for moment; sickness is BIG business so why would the drug companies want you to get better? If everyone in the world decided to start eating healthy we would have a massive wellness epidemic and nobody would develop chronic diseases.


Ok, just so you don’t think I’m living in cloud cuckoo land, let me clarify one point. There are some people in this world who are just darn right unlucky and live a healthy lifestyle, who are not overweight, and who don’t smoke but still get cancer. I get that. But hands on heart are we really living a toxin free life and therefore minimising our risk to degenterative diseases?


In a word, no! Because every singe day we are bombarded by carcinogenic chemicals and mutagens. We breathe them in from car exhausts, we breath them in from fossil fuel powered electricity stations and we breathe them in from industry.


We also take chemicals into our systems through the foods that we eat. The fruit and vegetables we eat are sprayed with pesticides and cultivated in ground sprayed with chemical fertilisers. They then spray them with fungicides and vemicides to stop them being attacked by “pests” during transit and storage. Then they package our foods in aluminium tins which is linked to which is linked to Alzheimer’s disease and depression!


Alternatively our foods often come wrapped in plastics. Chemicals in plastics have been termed oestrogen mimics because they “mimic” the hormone oestrogen in the body. These chemicals have been found to leak into the foods, especially if the plastic container becomes heated which leads to an increased risk of cancer.


These toxic chemicals build up in our bodies causing untold damage on a cellular level. Our bodies do their best to keep these toxins out of the blood by locking them deep within our fat cells, which incidentally is one of the reasons why it is so hard to lose fat when you follow any diet that allows you to eat C.R.A.P.


You see the body isn’t going to burn fat as it risks releasing all these stored toxins that have been locked away inside your fat cells straight into the blood stream and poisoning itself.


Our body is very clever and will choose survival over fat loss every single time. So if you want to lose weight, and keep it off you need to Eliminate All Toxins from your diet and replace them with Supportive Meals At Regular Times. I cover how to do all this in the FREE EAT Smart Diet Solution that you can download here == >> FREE EAT Smart Diet Solution manual and 30 days of email coaching.


Just a quick note about the EAT Smart Diet Solution: IT IS NOT a quick fix or a fad diet. It’s a fully integrated holistic nutrition plan designed to help you reduce the toxic burden on your body and live a healthier lifestyle while at the same time reducing your risk of developing lifestyle disease such as diabetes, heart disease, obesity and cancer. It just so happens that dropping shed loads of unwanted body fat happens to be a side effect of living the EAT Smart Lifestyle.


There is no such thing as a quick fix diet, because if there was you would only ever have to go on one diet and you would lose all the weight you wanted and it would stay off once you begin to eat normal again.


Trouble is, most people’s normal isn’t healthy and the weight comes yo-yoing back on faster than you can say jammie dodger. Again, this happens because you are now increasing the amounts of toxins your body has to deal with due to the fact that you have probably lost a ton of muscle tissue on your low calorie diet filled with low fat, high sugar processed C.R.A.P.  so your body has a reduced capacity to deal with this toxic influx and so goes into over drive dumping all the toxins back into your fat cells.


And guess what, you have just increased your chances of developing chronic disease.


Let me explain this in another way.


Imagine if you will that you have a fish tank filled with extremely expensive tropical fish. You would give these expensive fish the best food and you would make sure that the water quality was optimal to ensure that the fish lived and thrived.


Now lets say that you turned the water filter off. What would happen to the fish?


Sooner or later the water quality would start to diminish and the fish would start to suffocate from a lack of oxygen and an increase in toxins in the water. This would happen even if you continued to feed the fish the best quality food available. After a while the fish would die, agreed?


Now imagine if you will that the fish tank was your body and those expensive fish were the organs that make up your body.


The thing is as a human we are already suffocating because pretty much from the get go are putting toxins into our bodies. We are living as is someone has already turned the water filter off and our organs and the tissues and cells that make up those organs are suffocating in toxins and from a lack of oxygen. And guess what cells survive best in an oxygen-starved environment?


Cancer cells. In fact cancer cells love an acidic, oxygen starved environment. Throw in all that sugar that we eat and they go to town mutating and taking over our systems. Conversely, cancer cells cannot survive in an oxygen rich, alkaline body.


So, if you are thinking “what’s the point in being healthy if we are doomed from the start?”


Well you and only you have the power and control over everything that you put in your mouth and on your body. Eating organic healthy food might be a little more expensive than toxic crap but if enough of us in this world decide to take action and demand better quality and more affordable organic food then sooner or later the government will listen.


Sooner or later the food industry would listen, especially if we stopped buying their processed C.R.A.P. and demanded healthier versions.


I mentioned in a recent article that we need another paradigm. We need another way because the current “way” is broken.


We need to return to natural eating, we need to walk down the Natural Path to Fitness. We need to Eliminate All Toxins and move towards living in harmony with what Mother Nature intended for us. We have to stop robbing from this Earth in the name of greed and profits. And we need to start now, before it’s too late. Because ultimately it is us that suffers, with ill a lack of energy, ill health and disease.


So I’ll say it again.


What if you woke up tomorrow and there wasn’t a free health care system?


Could you afford to keep living like you do?


Marc Kent author EAT Smart Diet Solution

Marc Kent is a Natural Path Health Coach and the owner of Natural Path Fitness.

He is also the author of The EAT Smart Diet Solution, an holistic approach to total body health




How I’ve Lost 10lb, 19.5cm From My Waist & Gained 7cm On My Chest In 4 Weeks

I’m not sure how you’ve come across this page but recently I’ve been taking myself through a Six Weeks To Six Pack Abs program, incorporatig the EAT Smart Diet Solution nutrition principles as well as some of the workouts from the EAT Smart 28 Day Rapid Fat Loss Program


I’ve been posting my thoughts about the challenge on the EAT Smart Diet Solution Facebook page as well as writing articles on the EAT Smart Diet Solution website not only to let people know how I’m getting on but to keep me accountable.

During the Six Weeks To Six Pack Abs Challenge I’ve had a lot of people ask me why I was being “so strict” on myself and why I’m not just eating “everything in moderation”

Well I hope to cover all this in this post that I’m writing.

But be warmed, I’ve not scripted this, or thought it through and I’m definately not going to be getting the spell checker out and checking my spelling or grammar. If that sort of thing is really important to you, then keep it to yourself because to be honest, I’m not really fussed 🙂

Ok, so in my first post on the website I laid out my reasons for doing the Six Weeks To Six Pack Abs Challenge and writing about it and sharing it with you every day. I’d got to the point where I was starting to feel a little fake and also I wasn’t feeling comfortable in my own skin with my waist starting to thicken with all the apple pies that I was eating. I was also struggling to sleep, not only because my beautiful little Evie  hasn’t been sleeping through the night but also because I had found myself chugging down far far too many large cappuccino’s.

And that’s one of the reasons why I decided to clean up my nutrition.

As many of you will know, I’m super passionate about nutrition and how following the principles that I’ve laid out in the EAT Smart Diet Solution can go a long way to not only improving ones life but also preventing disease.

In fact, one of my favorite quotes is:

Let food be thy medicine and medicine be thy food.” — Hippocrates, father of medicine, 431 B.C.

The healing properties of foods have been reported by many cultures throughout the  world and throughout the ages but it seems that western civilisation has forgotten this and this in turn has lead to the disease spiraling out of control in western populations.

My mission through this website as well as my passion for learning is to help as many people as possible to challenge their current ideas and thoughts about what healthy foods are and what a healthy lifestyle is. I’m not asking you to turn your back on modern medicine but I’m asking you to think along the lines of prevention rather than cure. And that prevention starts with the right nutrition. And that includes inherited diseases.

Now I’m very familiar with the biomedicine, and how the body works through my studies to become a Naturopathic Nutritionist, as well as my education as a Sports Injury Therapist, Kinetic Chain Specialist and Personal Trainer. I’m also very familiar with the word “hereditary”.

What am I talking about?

Well my Grandad, God rest his soul, never took a day off sick in his working life but before his death he had been struck down with cancer and diabetes. Now my Grandad was a very active man and wasn’t overweight in the slightest but he smoked and was partial to a cake, (aren’t we all).

Now, you could atribute both of these diseases to his smoking, after all according to the Columbia University School of Public Health, 95% of cancer is caused by poor nutrition and bad environment (this basically means the environment that you live and work in), but two other members of my family have both been diagnosed with diabetes. Now they are going to hate me for saying this but again nutritional choices and other factors can be linked to the fact that these members have this disease.

So where am I going with this?

Well two generations of my family have been diagnosed with diabetes as adults and I for one do not want to suffer the same fate. I think it would be totally unfair for me to eat in a way that would increase my risk of developing this disease. I also think it would unfair on Kerry, Evie or any other member of my family if I was to develop this disease.

You see, your actions have more than a direct effect on your own personal health. They affect everyone who loves you.

So, going back to “hereditary”

Just because one member of my family has a disease DOES NOT GUARANTEE that I will get it, or any other member of my family will. There is a chance that I might, BUT it all comes down to the lifestyle choices that I make and I was noticing that I was making far too many of the wrong food choices and that is the main reason why I’ve done this challenge.

So to recap on what I’ve just said:

Just because you might have a family member who may have a disease DOES NOT mean that YOU have to suffer the same fate. BUT you increase you chance of getting it if you follow in their nutrition and lifestyle choices.

To put it another way.

Imagine disease as a loaded gun sat on your kitchen table.

Now that gun is perfectly safe, even if it is loaded.

However if you pick the gun up you’ve just increased your chance of becoming diseased.

To take that one step further, pulling the trigger is you getting the disease.

So don’t pull the trigger.

Anyway, off my soap box 🙂

So back my challenge.

Granted, I wasn’t massively overweight when I started it but I was uncomforable in my skin and that was reason enough to change. Often times people like the idea that they want to lose weight but they don’t have a strong enough reason to keep it going when the going gets tough. And that’s why they fail. They think “one wont hurt” or “I’ll just have a small glass of wine”

But let me tell you one glass of wine or one biscuit or one bloody apple pie                                                                            can and will hurt if you can’t stop at one.

Another reason why a lot of people fail on their weight loss journey is that they don’t make themselves accountable. And that’s why I’ve been blogging my journey. By telling everyone and putting my journey onto cyber space I’m keeping myself on the straight and narrow.

So if you’re on your own EAT Smart Diet Solution journey I highly recommend that you tell as many people as you can, make posts on the EAT Smart Diet Solution Facebook page. By telling people what you are doing, you will not only hold your own feet to the flames but you can always ask them to support you. There is nothing worse than your friends trying to sabotage your weight loss either because they are jealous, or just for shits and giggles. Yeah I’ve been there during my time in the Marines  where mates would try to get you to eat things that doesn’t comply with your new healthy lifestyle.

So how do you deal with that. Two options, stay away from them until you have got a foot hold on your new lifestyle, or if they’re not really friends ditch them altogether. If you’re ditching toxic foods but you’re keeping your toxic friends who are only going to drag you back to where you were before your new life.

If the above are not really an option then ask them to keep schtum until you are better able to handle their negativity towards your new lifestyle.

Now over the last 4 weeks I’ve made some great progress, I’ve dropped 10lb and I’d put money on it that it’s all been fat. There is a chance that I might have lost some muscle but since I’ve gained 7cm on my chest and half a centimetre on my biceps with my legs staying the same (dam my skinny legs), I’m going to go with it being fat loss and not muscle loss which so many people worry about when they diet.

Or if they don’t worry, they should. Simply put the more muscle you have the faster your metabolism. The faster your metabolism, the more calories you burn even when you are doing nothing.

So top tip:

If you want to lose weight you absolutely HAVE TO LIFT WEIGHTS.

Now ladies before you go and utter the dreaded “but won’t I bulk up” in a word or three NO YOU BLOODY wont.

Well not unless you take a boat load of steroids.

“But I’ve bulked up in the past when I went to the gym and lifted weights.” I here you say.

Ok, le me stop you right there. I hear you, I feel your frustrations. But I want to explain the science why this may of happened.

Maybe you used the fact that you were going to the gym and were exercising as an excuse to eat more food.

In which case you would of gained fat ON TOP of the lean muscle tissue that you were sculpting.

So yes you will bulk up if you’re not EATing Smart and just eating what you want.

“But Marc, I was eating a good diet”

Ok, another aspect to consider is that if you’re still putting toxic foods into your body, your body will do it’s best to keep the toxins out of your blood and out of your organs.

This is a battle you will never win. Toxic foods are poisonous to your cells and our body is programmed for survival. You will never win unless you ditch the toxins and start EATing Smart.

Simply put, YOU CANNOT out train a bad diet. Trust me I’ve tried and saw plenty of guys try to do it in the Marines.

The other reason why you may have “bulked up” in the past when lifting weights is because you might have been doing the wrong type of program.

It pains me to see women in the gym lifting light weights and doing rep after rep after rep trying to tone their muscles. Lifting light weights leads to an increase in sarcoplasm in the muscles. Sarcoplasm is the cell fluid inside your muscle tissues and inside the sarcoplasm are all the nutrients that the muscle fibre needs to contract. So if you are doing rep after rep after rep and using a lot of energy the body will just stockpile more nutrients into the sarcoplasm so it has an instant supply of energy for your next training session

So the easiest way to correct this is to lift weights that require a lot of effort. You’re looking at between 6 to 8 reps. Ladies, you need to train for strength if you wanna get skinny. Simples

Going back to my challenge, I’d like to talk about supplements.

Now every man and his dog, especially the uninformed will tell you that you have to eat every three hours and eat tons of protein of you want to gain muscle.

But I call BULLSHIT on this.

Why, well I’ve been eating at most only 3 meals per day but mostly only two meals per day. I’ve also not been having breakfast until 1:00pm most days and I’ve still gained mucle tissue or at least haven’t lost any muscle tissue. On some days the only protein I’ve eaten is a small handfull of almonds or maybe a chicken breast which contains around 25-30 grams of protein. Not the 200 grams plus that the magazines and the gyms pushing the protein powders will try and tell you that you need.

I’ve also gone for periods of 24 hours without eating a single scrap of food. Have I lost muscle tissue, hell no, not according to the tape measure. So if someone tries to tell you that you MUST buy protein shakes to gain muscle tell them to poke it!!

Ok, that’s about all I’ve got.

This post has been a bit of a brain dump and I apreciate it is all over the place so if you have any questions on any of the issues I raised please feel free to ask by leaving a comment below



Marc Kent author EAT Smart Diet Solution

Training Myths: Part Five

In previous articles in this series of common traininig myths I’ve dicussed the fact that women who lift weights don’t get bulky muscles. This is due in part to the fact that women do not have anywhere near enough testosterone to build big muscles. Add in the type of training that most women do which is for fat loss then you are not going to get massive manly muscles. You can read training myths part one here

I’ve also covered the myth that if you stop exercising that your lean toned muscles will turn to fat. This is an impossible myth. The fat that sits on your body is an energy reserve. Energy can only be stored or transformed into ‘usable’ fuel by the body. It cannot be converted to muscle although it is burned as fuel by our cells.

Conversely, muscle cannot turn into fat. Muscle tissue has a high metabolic cost, therefore if you have a lot of muscle from exercising you will burn a lot of calories which will help to keep you lean. If you stop exercising the body will begin to break down the muscle tissue and thus reduce your body’s energy needs. If you then continue to eat the same amount of food as you did when you were exercising then you will begin to accumulate excess body fat.

It’s cause and effect. Having lots of muscle causes your body to burn more calories on a day to day basis, which helps with weight loss. Losing that muscle because of inactivity causes your metabolism to slow down, resulting in fat storage if your food intake is higher than your body needs. You can read training myth part two here.

In training myths part three I talk about the use of specific exercises for “toning” certain areas of the body. Muscle tone would more correctly be termed muscle tension. If we didn’t have muscle tension between our joints our body wouldn’t function correctly. What is generally meant when someone says they want to get ‘toned’ is that they want to lose fat and get more muscle definition. I think the ‘toned’ word was coined to stop women from worrying about “gaining big bulky muscles” but I’ve covered that already in training myth one.

Doing loads and loads of reps of an exercise will lead to muscle hypertrophy or muscle growth therefore if you are doing 100’s of reps on the “butt blaster” or inner thigh machine you are actually going to end up with bigger inner thighs and bigger butt, especially if you don’t burn the excess fat from the areas from doing Sequenced Metabolic Acceleration and Resistence Training (S.M.A.R.T. ©) like we do in the EAT Smart Challenge and EAT Smart Online Coaching Club. You can read training myth part 3 here

In training myths part four I blow the lid on the myth that says you can spot reduce by just doing exercises for a specific region. If this was true then nearly everyone would have six pack abs come the summer beach season and we all know that this isn’t in fact true. Concentrating your energy on doing rep after rep after rep of sit ups and crunches isn’t going to get you any closer to the elusive six pack if you don’t eat a  consistantly healthy diet as I recommend in the EAT Smart Diet Solution and you don’t burn off all the unwanted fat from your body through S.M.A.R.T © Training as mentioned above. Instead you could set yourself up for long term muscle imbalances and joint injuries. You can read training myth part four here


Ok, onto Training Myth Part Five: Lifting Light Weights For High Reps Is Great For Toning

Lets cut to the chase with this myth as it grates on me a lot. Plain and simple, this myth is backwards. Training with light weights for high reps isn’t the best way to get toned and can actually result in increased muscle size.

I’ll explain, a muscles response to “weight lifting” depend on the load and rep range that it is training against.

Strength Training: Heavy Weight & Low Reps

Lifting heavy weights for rep ranges of between 3-5 reps elicits a predominately neural training response. Basically the nerves get more efficient at contracting the muscles forefully and so you get rapid gains in strength without the muscles getting bigger. The low reps result in less time under tension and so you get stronger without gaining massive amounts of muscle size.

Hypertrophy: Medium Reps & Moderate Weights

Training with medium heavy weights for 10-15 reps results in a greater metabolic demand than from the muscles and an increase in myofabril hypertropthy or muscle growth. This style of training is popular with guys in the gym doing bodybuilding workouts.

The increase in rep range and volume results in an increase in muscle size as well as some strength gains in proportion to the weight being lifted.

So if an increase in muscle size is something you are aftr then you would be well served to spend some time working in these rep ranges.

Non-Functional Hypertropthy: Very High Rep Training

Trainign with really high reps is what I see most ladies training for “tone” in the gym. Unfortunately lifting relatively light weights for sets of 20, 30 or 40 reps results in an increase in intra cellular fluid known as sarcoplasmic hypertropthy, which infact increases the size of the muscle as more and more glycogen is stored in and around the muscle tissue.

This kind or training is termed ‘non-functional’ hypertrophy as you gain muscle size without a corrisponding increase in strength.

So doing 100’s of reps for your thighs with light-weights without paying close attention to your nutrition will result in what most women are afraid of “bulking up”


Wrapping all this up.



For ladies looking to lose weight without adding increased muscle bulk you would be best to stay away from the light weights and high rep sets which will increase your muscle volume via sarcoplasmic hypertrophy and instead concentrate on heavy weights for sets of up to 6-8 reps for best results. This is exactly the same protocol Kerry my wife used to get into AWESOME shape (if I do say so myself).



For the guys looking to add muscle you would be best workin through all three rep-loading schemes.


Progress through training cycles that concentrate on strength training, moving onto hypertrophy training finally some higher rep training to maximize muscle cell volume.


Alternatively you can intergrate all three principles into an advanced training program similar to the one I’ve used on my Six Week To Siz Pack Abs journey in which I added 5 cm to my chest in 21 days.


So hopefully this has cleared up the confusion about exercing with wights and trying to trying to “tone” muscles. EATing Smart, training with heavy-ish weights and adding in some metabolic training will accelerate fat burning and will give you the “definition” you are looking for.

I’ll be back soon with the next article in this series of training myths: Men Who Lift Weights Become Muscle Bound

Until then…..



Marc Kent author EAT Smart Diet Solution



Training Myths: part 4

If you have been following my series on training myths you would have read in part one the lies that women who lift weight get bulky muscles. In training myths part two I covered the lies that says your lean toned muscles will turn to fat if you stop lifting weights and in part three I exposed the myth that says specific exercises are great for toning muscles.

If you have not read these articles yest then you can by clicking on the links below.


Training Myths Part 1: Women Who Lift Weights Get Bulky Muscles


Training Myths Part 2: Your Lean Toned Muscles Will Turn To Fat If You Stop Lifting Weights


Training Myths Part 3: Specific Exercises Are Great For Toning Muscles


Today I’m going to address Training Myth 4: Specific Exercises Are Great For Spot Reduction.


Spot reduction exercises come from the idea that if you work a particular part of the body then you can burn fat from it. In reality the theory goes against scientific principles of exercise physiology.


We cannot chose where we burn fat from our bodies, it is genetically determined. If spot reduction were possible then the amount of people walking around with six-pack abs would be significantly more!


In order to get that elusive six-pack you need to eat a healthy balanced diet consisting of fruit and vegetables and plenty of protein. You also need to lift weights to build the muscles to give your body shape and to increase your metabolism while at the same time integrating metabolic conditioning exercises such as kettlebell swings, sprints and burpees. Simply doing thousands of sit ups and crunches wont burn enough calories to achieve this and will set you up for low back problems down the line.


If fat did come off the areas that we worked the most then we wouldn’t have fat on our faces as we use our face muscles all the time from laughing to smiling, from talking to frowning! We would never have fat on our legs, thighs or butt as we use these muscles everyday for locomotion and standing.


The biggest concern with exercising muscles individually is the potential to cause injuries in the future. The body works as a kinetic chain, meaning lots of muscles have to contract or relax and work together to allow movement to occur. So all you ladies sat on those adductor and abductor machines in the hope of building firm thighs and butt muscles are setting yourself up for hip, knee and ankle problems. You would be far better doing squats, deadlifts and various types of lunges as these work far more muscle and in doing so burn more calories allowing you to reduce body fat faster.


So in closing this article I’m going to provide you with a simple blueprint for fat loss:


Embark on a healthy nutrition plan for life such as that recommended in the EAT Smart Diet Solution. Diets don’t work long term and set you up for frustration and failure.


  • Eat when you are actually hungry and not thirsty. Most people eat when they should drink as the signals for thirst are very similar. Aim to drink 1 litre of water for every 50lb of bodyweight.


  • Training intensely with weights to build some lean muscle, which will in turn will boost your metabolic rate to increase your calorie burn even more. Ladies don’t worry about bulking up; you can’t if you have followed the above steps. For more information on this read Training Myths Part One here


  • Add in metabolic conditioning exercises such as kettlebell swings, squat thrusts and sprints to boost metabolism further still and increase your calorie burn.


  • Hit a personal best in every single workout. Either do more reps with the weight, the same reps with more weight, sprint faster or further. To keep progressing you have to keep moving forwards, simply doing the same thing every time will lead to plateaus and eventually regression.


  • Always, always stretch. Stretching after exercise helps return the muscles to their resting length, can help speed the removal of toxins and help prevent injury. I also recommend a foam rolling before exercise sessions 1-2 times per month.



  • As mentioned above, drink lots of water, a dehydrated body can’t burn fat optimally


I’ll be back with training myth 5: Lifting light weights for high reps is great for ‘toning’


Marc Kent author EAT Smart Diet Solution

Training Myths: part 3

Welcome to the third article in the series of training myths uncovered. In training myths part 1 I covered the myth that women will get bulky muscles like men if they train with weights and in training myths part 2 I covered the myth that says if you stop training your lean toned muscles will turn to fat if you stop training.


If you haven’t read part one or two yet then click on the links below to be taken to those pages.

Click to read “Training Myths Part 1

Click to read “Training Myths Part 2


In part 3 I’m going to clear up the myth that says “Specific Exercises Are Great For Toning Muscles”.

As a Holistic Health Coach I often have people approach me and ask how they can tone certain muscles and ask for exercises to tone various areas. However having “toned muscles” should more correctly be termed “muscle definition” and increased muscle definition comes from having less fat covering the muscles. So the lower your body fat percentage the more visible your muscles are under the skin.

Another way to describe muscle “tone” is tension. There must be tension between the muscles on opposite side of a joint otherwise the joint would be pulled out of alignment. For instance if the muscles on the front on the hip were stronger and not in balance with the muscles on the back of the hip the pelvis would rotate down which can contribute with low back pain. This situation I’ve just described is quit common with people who have a desk job and spend a lot of time in a sitting position

Muscle is also an active tissue, it does not hang down or hang off your bones and thus it cannot be “un-toned”. The un-toned appearance comes from too much fat covering your muscle and not having enough muscle under the skin to give your body any shape. Poor posture can also give the appearance of “saggy” muscles.

Generally, when people want to get “toned”, for instance some body who wants toned abs, you will see them in the gym to set after set of abdominal exercises such as sit ups and crunches to target the “ab muscles”. Trouble is doing lots of exercises for one muscle group is going to lead to postural problems in the long term, especially if they don’t perform an equal amount of reps for muscle on the opposite of the body.

And even if you performed 1000’s of sit ups, you’re not going to burn enough calories to melt away the fat covering your abs. In other words, you can’t spot reduce through exercise alone. Belly fat storage is predominately hormonal and avoiding foods that trigger the hormones that result in belly fat storage will help you burn tons of fat from certain areas in the body, and this is why the EAT Smart Diet Solution results in big reductions in fat storage around the waist.

The other problem with only doing exercises to ‘tone’ specific areas results in localised hypertrophy. Hypertrophy is the medical term for muscle growth. So if you were on the leg adductor machine doing hundreds of reps because you are hoping to ‘tone’ your inner thighs you’ll end up causing your muscles to get bigger!

So if you are looking for the “lean toned” appearance you need to do full body workouts similar to the ones found in the EAT Smart 21 Day Challenge.

For instance one of the most effective ways in which I’ve found to burn tons of body fat is to train with a weight that allows you to perform 8-12 repetitions per exercise in supersets, tri-sets or indeed a circuit. The benefit of training like this is that you can get more done in less time than traditional weight training where you would say do a set of press ups, rest one minute and then repeat. The idea idea behind circuit training is that you can get more work done in the same amount of time, this results in greater post exercise fat burning.

One of my favorite ways to build lean toned muscle while burning fat at the same time is to use tri-sets or mini circuits of 4 exercises, just like in the EAT Smart 21 Day Challenge.


For example:bodyweight squat exercise

Squat x 12

Press Up x 12

Recline Rows x 12

Burpees x 12

 (Click the links for video demonstrations of the exercises)

The beauty of doing this is that the legs are resting while you are doing press ups and recline rows meaning that you should still manage all 12 reps when you come back to the squat exercise. What normally happens in straight set workouts is that you end up doing less reps in the subsequent sets or you have to reduce the weight to hits the same reps. An added benefit to this is that because you are doing three exercises back to back you are getting a high intensity cardiovascular workout. So it pays to train hard!

Add to the above exercise protocol some while following the EAT Smart Diet Solution and you will be well on your way to reducing your body fat so you get the “toned” look.


I’ll be back soon with Training Myth 4: Specific Exercises Are Great For Spot Reduction.


Marc Kent author EAT Smart Diet Solution

Training Myths: part 2

Ok, I’m back again to kick some more fitness myths in to touch. If you missed training myths part one where I went into depth on the myth that “women who lift weights get big bulky muscles” you can read it by clicking here ==>>

So straight into it with


Myth 2: Your lean toned muscles will turn to fat if you stop lifting weights


Muscle cannot be turned into fat, just as water cannot be turned into wine! It’s as impossible as trying to turn water into metal or plastic into wood!


If you stop training you will naturally lose muscle strength and size, its a case of use it or lose it with muscle. Fat on the other hand is a source of energy, it can be stored or burned in muscle tissue.


This is what actually happens when you stop training: You will begin to lose muscle tissue and as you do so are going to set your self up for a bit of a weight loss nightmare!


You see, the amount of muscle tissue you have on your body has a direct link to the speed of your bodies metabolism. Your metabolism governs the amount of calories you will burn on a daily basis. In basic terms, the more muscle tissue you have, the faster your metabolism, the faster your metabolism the more calories you burn on a daily basis.


To look at it another way, losing muscle would be like putting a smaller engine in your car! The smaller engine is going to burn less fuel.


One of the reasons fat diets result in such rapid weight loss is because of not eating enough to support your body’s current muscle tissue. Starving yourself thin only ends up in a rapid weight gain once you fall off the diet. The same can be said for doing endless amounts of cardio, sure you’ll lose some weight, but you’ll be burning more muscle tissue resulting in a slower metabolic rate. This all makes it harder to keep the fat off in the long term.


So if you stop training you could get fat but not because your muscle has been magically converted to fat. You will likely get fat if you continue to eat the same amount of food you did while you exercised and because of your slower metabolism.


One cannot be turned into the other.


I will be back soon with Myth 3:  Specific exercises are great for toning muscles



Marc Kent author EAT Smart Diet Solution

The Importance Of Sleep On Health & Fat Loss

Sleep is often one of the most overlooked parts of most fitness and weight loss programs. Getting plenty of sleep is also extremely important if you are trying to gain muscle mass.


While you are a sleep the body is working hard to repair and regenerate any damaged muscles form your exercises session you may have put them through as well as ‘filing and sorting’ your thoughts and memories.


During our evolution we would have normally gone to sleep with the setting of the sun and awoke as the sun rose in the morning. Our body’s hormones work in harmony with this sleep/wake cycle.


In the morning as the sun rises and acts upon our skin cortisol is released and activates processes that wake us up and give us the energy we need while we are awake. Serotonin, the feel good hormone, is also produced during the day.


If we followed our natural sleep/wake cycle we would start winding down as the sun starts to set. Cortisol production should naturally decline and your body’s growth and repair hormones start to elevate.


As the sun sets and darkness sets in the pineal gland converts serotonin into melatonin. Melatonin production triggers the body to sleep.


Physical repair of the body takes place while you are sleeping between the hours of 10:00pm and 2:00pm. After this time the body switches to psychogenic (mental) regeneration, which lasts until, we wake up the next day.


This is what should happen if we to live by our natural circadian rhythm. However we live in a world filled with artificial light, late night TV, alternating shift patterns all of which keep us awake in to the wee hours and preventing us from getting good nights sleep.


This prolonged waking after dark causes your body to continue to release cortisol to keep you awake. The trouble is it takes several hours for cortisol levels to decline enough to allow the production of melatonin and allowing you to drift into a natural deep sleep.


In effect going to bed late at night cuts into your body’s regeneration cycle meaning that you never fully recover from your day-to-day activities. All this leads to increased stress and chronically elevated cortisol levels.


As mentioned, cortisol is needed by a healthy body and is part of our natural sleep/wake cycle, but if we start to cut into our sleep or take stimulants such as caffeine, live a stressful life then cortisol production increases and starts to act against us.


So if we have increased cortisol production when it should naturally be low then melatonin production will be suppressed. All this leads to a catch 22 situation.


You cannot sleep so you become stressed.


Increased stress results in increased cortisol production.


Increased cortisol suppresses melatonin leaving you tossing and turning all night and feeling totally exhausted when the alarm goes off.


And in these situations people often turn to caffeine to act as a pick me up and keep them going through the day. However this only makes the problem worse.


So not only does elevated cortisol levels have a negative effect on your sleep but it also has a negative effect on your body’s ability to burn fat. High cortisol levels suppress the production of testosterone and growth hormone, two of your body’s most powerful fat burning hormones.


With testosterone and growth hormone suppressed oestrogen levels start to rise. Elevated oestrogen levels can lead to mood swings, insomnia and increased fat storage around the hips, butt and backs of the arms. Think muffin tops and bingo wings.


High oestrogen levels also have a negative effect on your thyroid output. An underactive thyroid or hypothyroidism results in a lower metabolic rate, which means you burn less calories on a daily basis often leading to weight gain.


So to make the most of your fat loss program you need to adopt a regular sleep/wake pattern as well to allow your body to recover and burn as much body fat as possible.


A good nights sleep allows you to wake fully refreshed and full of energy with the upside being you are less likely to make poor nutritional choices or reach for a hot cup of Joe to keep you awake.


So now that I’ve covered the importance of sleep for fat loss I’d like to share with you 12 simple tips on how to get more sleep and naturally help your body to lose unwanted fat:


  • Establish a consistent bedtime routine. To maximise the chance of getting a good nights sleep it is important to wind down in the two hours before bed.
  • Dim the lights or use candles to prevent the artificial elevation of cortisol, which prevents the release of melatonin, vital for a good nights sleep.
  • Don’t watch anything on TV that is going to make you sad or angry, so stay away from watching the late night news as this is nearly always doom and gloom. Instead opt for reading fiction.
  • Switch off the games console. This tip follows on from the above tip. Playing computer games til the wee small hours not only keeps your cortisol levels high but can also stimulate the release of adrenalin. Your body cannot relax if it’s all fired up for fight or flight.
  • Sleep in complete darkness as any light acting on the skin activates our body’s “wake up” hormones. If that means getting black out curtains so be it.
  • Aim to be in bed by 10:00pm and be asleep by 10:30pm to maximise the natural peak in your body’s recovery hormones.
  • Only use your bedroom for sleep (and you know what), so no TV.
  • Remove all electrical items from your bedroom as they produce electromagnetic fields that interfere with the body’s hormones.
  • Drink Tulsi Tea and or Chamomile Tea, which help to relax the body and naturally bring your cortisol levels down.
  • 10.Exercise. People who exercise generally sleep better than those that live a sedentary lifestyle. However, be mindful of the time you exercise and the type of exercise you do, as some forms are more stimulating than others. For instance I used to do kickboxing but found that sparring filled me with adrenalin and prevented me from getting a good nights sleep.
  • 11.Drink plenty of water and stay away from caffeine. Dehydration is a stress for the body so if you become dehydrate while sleeping the body will go into panic mode and release cortisol.
  • Finally, follow the nutrition principles laid out in the EAT Smart Diet Solution. Eliminating All Toxins from the diet help the body to distress, heal and naturally lose weight.


By consistently practicing these 12 tips you’ll massively improve your bodies stress levels and improve your health. Why not put as many into practice for the next 30 days and see how much better you feel.



Marc Kent author EAT Smart Diet Solution

Author: EAT Smart Diet Solution

Training Myths: part 1

The health and fitness industry is full of myths and fallacies regarding training mostly based on emotion. Thing is some people believe in these so much you could almost mistake it for another religion.


All my training programs and the EAT Smart Diet Solution “non-diet” are based on scientific principles and not somebody’s unfounded emotional opinion or some massive supplement company out to make a quick buck by manipulating the truth. Remember these companies pay marketing houses massive amounts of money to help relieve you of your hard earned cash. So oftentimes the only thing losing weight is your wallet!


Over the next few articles I’m going to cover some common myths that I’ve come across recently with regards to training and nutrition. I’ll start with a quick list of the more common ones before I pull it apart and give your the TRUTH.


  • Women who lift weights get big bulky muscles.
  • Your lean toned muscles will turn to fat if you stop lifting weight.
  • Specific exercises are great for toning muscles.
  • Specific exercises are great for ‘spot reduction’
  • Lifting light weights for high reps is great for ‘toning’
  • Men can get ‘muscle bound’ and can’t move around.
  • Men and women need different exercise programs.
  • Children should not lift weights.
  • Specific exercises help ‘shape’ a muscle.
  • Specific exercises can help ‘cut up’ a muscle.
  • You can train different sections of a muscle.
  • You can eat and drink protein powders to build extra muscle.
  • You ‘must’ take supplements to enhance muscle strength, power and size.
  • You can take fat metabolisers, fat burning pills and use cellulite cream to burn unwanted body fat.
  • You should go on a diet if you want to lose weight.
  • You should stop strength training if you are pregnant.
  • You should not lift weights if you have arthritis.
  • You should not lift weights if you have diabetes.
  • Ok so lets take a closer look at each of these training myths.

I’m going to start with the one I hear most often at the moment:


Women who lift weights get big bulky muscles

Ok so lets knock this one on the head straight away. Women do not have the necessary levels of testosterone and growth hormone required to increase lean muscle mass dramatically naturally. The majority of women only have the ability to replace the muscle tissue they have lost naturally since the age of about 20. At most an increase of a couple of kilograms of lean muscle tissue, above and beyond what your genetics determines may occur in a small percentage of a very few lucky women.


Lucky because this increase in muscle tissue will results in a faster metabolism therefore speeding up the bodies fat burning ability and slowing down the ageing process.


Ok, so suppose you have increased your muscle tissue by 5lbs over and above your genetic potential you are still not going to be bulky. There are a couple of reasons for this.


Firstly, if you are training hard, are ingesting nutrients congruent with your training goals (which for most women is weight loss), then you are going to lose weight due to the increased calorie burn from the extra muscle. It’s like putting a supercharger on your car, it will burn more petrol.


Another factor that would prevent you bulking up is the fact that muscle tissue takes up about 1/3 the space of body fat. So if you gained 5lb of lean muscle and burned off 5lbs of fat then yes you would weight the same on the scales but as we know the scales lie but you clothes would be looser due to your decreased body fat. Next time you are in the super market why not put it to the test. Get 5lb of lard and compare it to 5lb of lean steak.


So the take home message from this is: don’t be afraid to lift weights if your goal is weight loss. Set your training up in a circuit similar to the S.M.A.R.T training programs in the EAT Smart 21 Day Challenge and the EAT Smart Diet & Fitness Club to help you burn more fat and not only will you lose weight and get in great shape, you wont bulk up!




The Health Dangers Of Soy

soy-beansWhen people learn the dangers of cow’s milk they often turn to soymilk thinking that it is a healthier alternative. And it’s easy to see why, the soy bean and soy bean products have been hailed as the 21st centaury wonder food that’s been touted to reduce cholesterol, fight the effects of osteoporosis and even reduce the risk of developing some cancers.

But these claims couldn’t be further from the truth.

The truth is that the soybean business is a billion dollar industry that spends millions on marketing designed to mislead and deceive us into thinking that the soybean and its many products are good for us. However they never mention the studies that highlight soy’s downside and all of the dangers posed to your health, which are based on sound research.

Although soy has been a part of the diet in many countries for thousands of years, the amount consumed was miniscule compared to today and all the soy products had been fermented. Unfermented soy products such as tofu, soy protein isolate, soymilk, soy cheese, soy ice cream, soy yogurt, Edamame, soybean oil, soy burgers and soy infant formula are linked to a whole list of health problems from:

  • Brain damage
  • Breast Cancer
  • Depression
  • Fatigue
  • Hair loss
  • Heart Disease
  • Infertility
  • Poor skin
  • Problems during pregnancy and nursing.
  • Reduced sex drive,
  • Reproductive difficulties
  • Weight gain

Furthermore unfermented soy contains isoflavones that are clearly associated with reduced thyroid function. Eating unfermented soy products is probably the single largest cause of hypothyroidism in women!

After reading all that you might think that simply cutting out soybeans and soy based products would be a simple solution, unfortunately around 80% of the worlds soy is used in farm animal feed meaning that the meat from the animals you eat have been subject to the same risks as us. To be sure that you are not eating meat of soy feed animals and reduce your risk of soy related health issues stick to pasture fed organic meats.

The Ugly Truth About Soy

Most of the soy we eat is genetically modified. This genetic modification is to make the soybean resistant to toxic herbicides such as Roundup that farmers use to kill weeds. While this may increase farming efficiency and reduce the cost of farming, the downside is that your soy is covered in toxic pesticides. Furthermore, genetically modified soy has been linked to an increase in allergies and cause infertility.

Soy contains natural toxins known as “anti-nutrients” such as phytates, protease inhibitors, oxalates, goitrogens and estrogens. These anti-nutrients have been shown to interfere with the enzymes you need to digest protein. Eating to many anti-nutrients from excessive soy and grain consumption results in gastric distress and chronic deficiencies in amino acid uptake, which can result in pancreatic impairment and cancer.

Soy contains toxic levels of aluminum, which has been implicated as a contributing factor in Alzheimer’s disease.

Modern soy products contain Monosodium Glutamate (MSG). MSG is a potent neurotoxin that has been linked to Stroke, Epilepsy, Multiple Sclerosis, Depression, Mood Swings, Migraine headaches, Light-headedness, Disorientation, Mental confusion, Anxiety Sleepiness Insomnia Seizures Sciatica, Schizophrenia, Depression, Parkinson’s Disease, Alzheimer’s Disease, Huntington’s Disease, Amyotrophic Lateral Sclerosis (ALS) and behavioral problems in children such as ADD and ADHD. Soy also

Soybeans contain concentrated amounts of manganese and soy baby formula contains up to 200 times more manganese than human breast milk. Manganese poisoning is linked to Parkinson’s disease.

Soy contains high levels of isoflavones, which is a plant compound that resembles human estrogen, and has been shown to have adverse effects on the endocrine system. These phytoestrogens act as endocrine disruptors by mimicking the action of naturally occurring estrogen in the body, leading to heavier menstrual flow, increased cramping, infertility and may promote breast cancer in women as well as decreased libido in men.

Infants fed soy milk receive an equivalent amount of estrogen to that found in three to five birth control pills leading to accelerated puberty in girls. With the increase in use of soy formula we are seeing more and more girls reaching puberty before the age of eight. Fifty per cent of African American girls have pubic hair and breast development before the age of eight. And 3% have this development before the age of three. This leads to reproductive problems in adulthood. There are also reports of infant boys that are given soy formula who develop breasts as well as underdeveloped sexual organs upon reaching puberty.

Soy baby formula also lacks cholesterol. Mother’s milk is extremely high in cholesterol and is vital in the development of the brain and nervous system. Cholesterol is also important for the development and integrity of the intestinal wall, which helps to prevent leaky gut syndrome.

As a father myself I urge you never to feed your baby soymilk formula due to all the side effects listed above.

Top Tips On Avoiding Soy

The best way to avoid all the health dangers associated with soy is to totally eliminate all non-fermented soy from your diet including all processed foods and stick to eating whole natural foods as recommended in the EAT Smart Diet Solution. If you do buy packaged and processed foods check the label to see if it contains soy of any of its derivatives.

As a simple rule of thumb, unless the soy is fermented then leave well alone.

Soy foods to avoid:

  • Tofu
  • Texturized vegetable protein (TVP) or soy protein isolate
  • Soybean oil
  • Soymilk
  • Soy cheese, soy ice cream, soy yogurt
  • Soy “meat” (meatless products made of TVP)
  • Soy protein
  • Edamame
  • Soy infant formula

Fermented Soy

If you want to eat soy without destroying your health then stick to the following options

  • Natto, fermented soybeans with a sticky texture and strong, cheese-like flavor, which has very powerful beneficial bacteria, bacillus subtilis.
  • Tempeh, a fermented soybean cake with a firm texture and nutty, mushroom-like flavor.
  • Miso: Miso is a fermented soybean paste with a salty, buttery texture (commonly used in miso soup).
  • Soy sauce: Traditionally, soy sauce is made by fermenting soybeans, salt and enzymes, however be wary because many varieties on the market are made artificially using a chemical process. Look for the words traditionally brewed and natural or organic on the bottle.




Marc Kent author EAT Smart Diet Solution



Author: EAT Smart Diet Solution