Six Weeks To Six Pack Abs: Day 2

Welcome to day two of my “Six Weeks To Six Pack Abs” journey.

 

Yesterday was a brilliant start to my Six Weeks To Six Pack Abs journey, although towards the end of yesterday my detox headache started to kick in. Normally for me this doesn’t happen until day two so it was a nice little surprise.

 

It wasn’t like I wasn’t expecting this to happen as it’s a part of the “Healing Crisis” the body goes through as it flushes out the stored toxins from the fat cells to be taken to the liver and kidneys for elimination.

 

The severity of the headache is largely dependant on how toxic your body is before you start the EAT Smart Diet Solution. In my experience as a Health Coach people who drink lots of caffeinated beverages as well as “sugar” junkies tend to be hit the hardest. This is because the body, especially the brain has got used to having “instant energy” in the form of caffeine and sugar to tap into. However given time the body can adjust and start to tap into our fat stores, after all that is how we have evolved as a species.

During our evolution we wouldn’t have had food available all day every day like we do now and so the body evolved to store any excess carbohydrates that we ate as fat, which in turn would give us energy in times were there wasn’t much food to eat.

Drinking plenty of water with a small pinch of Hymalayan Crytal Salt will help to speed up the process of detoxification. As will adding the juice of fresh lemons and fresh ginger to your water. Lemon is a natural detoxifying agent packed with vitamins. Drinking lemon water regularly will help to cleanse the bowel helping to prevent constipation and diarrhea. It can also dissolve uric acid build up and other poisons in the liver speeding the body’s ability to detoxify itself. This is the reason why I start each day with 2 pints of water and a whole fresh lemon squeezed into it.

 

My training session for day one consisted mainly of compound exercises with dumbbells which felt a little heavier than normal which affect the reps I was shooting for but I have no doubt that my strength will be back to where it normally is very soon.

 

My nutrition for day one was spot on and I haven’t been tempted to drink any cappuccino’s. I even went to the local supermarket café and had some water. The Force is Strong in this Jedi 😉

 

 

Here’s my food for Day One:

Breakfast:

  • 2 pints of water with one whole lemon squeezed into them
  • 3 egg banana omelette. You can check out the banana omelette recipe here ==>> http://eatsmartdietsolution.com/banana-omelette/
Six Pack Abs breakfast day 1

 

 

 

 

 

 

 

 

 

 

 

 

 

Lunch:

Large Avocado Salad

six pack abs lunch day 2

 

 

 

 

 

 

 

 

 

 

 

Dinner:

  • Chicken stirfry with loads of green veg

 

Fluids:

  • 3 litres of water with a small Hymalayan Crystal Salt on top of the 2 pints I had first thing.
  • 3 x lemon & ginger tea
  • 4 x tulsi tea between 2pm and bed

 

(At 78kg I should be drinking 3.4 litres of water per day.)

 

See you tomorrow.

Be AWESOME 🙂

Marc Kent author EAT Smart Diet Solution

 

 

Author: EAT Smart Diet Solution

 

Health Benefits Of Salt

EAT Smart Diet SaltShakerSalt, it’s a controversial word.

 

People like to add it to their food for “taste”. Doctors tell you to reduce your salt intake due to it’s like to high blood pressure.

 

Salt has gotten a bad rap over the years but without it we will die. Every cell in our body is like a small ocean filled with salty water. But too much of it or the wrong type can be problematic. Research has shown that salt is linked to strokes, calcium deficiency and osteoporosis, fluid retention, weight gain, stomach ulcers and stomach cancer.

 

However all the research done linking salt to the above canditions has been done using refined, processed and chemically altered table salt or refined sea salt.

 

Not All Salt Is Created Equal

Table salt is created by taking natural salt, often the residue from oil mining and cooking it at 1200 degrees fahrenheit. At this temperature 80 of the 84 minerals and natural elements vital to health are lost.

 

After cooking the salt is often filled with toxic amounts of chemicals including aluminum derivatives that have been linked to Alzheimers disease. Natural salt is not usually white and so it is bleached, further adding to the toxicity of it. Many processed table salts contain anti-caking agents, toxic amounts of potassium iodide and monosodium glutamate or MSG which is not without its own side effects which I cover in detail the EAT Smart Diet Solution.

 

Due to the toxic nature of processed table salt it often causes a rapid rise in blood pressure as the body tries to keep the toxins away from the heart. Many chronic illnesses such as diabetes and obesity, as well as gout can be worsened by excessive table talt intake.

 

Because of all that, many people belive that sea salt is a healthier alternative to table salt. It used to be, but that is no longer the EAT Smart Diet pollutioncase. Our oceans are being used as toxic dumping grounds with over 180 million tons of toxic waste including mercury which is linked to , PCB’s and dioxins are being dumped into the worlds oceans, rivers and lakes each year!

 

Mercury exposure at high levels can lead to poisoning and can harm the brain, heart, lungs and kidneys and can damage the immune system. Mecury toxicity is linked to Parkinson’s Disease.

 

PCB’s or Polychlorinated biphenyls, belong to a group of synthetic chemicals that have been classed as endocrine disruptors or xenoestrogens.

 

Because the body cannot eliminate these chemicals they undergo bioaccumulation, where they have been linked to breast and ovarian cancers in women and to decreased testosterone levels, prostate cancer, and lowered sperm count in men.

 

Dioxin poisoning has been linked to diabetes, immune system problems, increased infections, thyroid diseases, dental problems, high cholesterol, lung problems, skin problems as well as cancer.

 

As there are no safe “doses” or threshold for dioxins any amount can potentially lead to any number of cancers including cancers of the liver, thyroid, stomach and skin. Breast cancer, Hodgkin’s disease and non-Hodgkin’s lymphoma, prostate cancer and brain cancer are all linked to dioxin toxicity in the body.

 

Conversly himalayan Crystal Salt has many health benefits.

 

Himalayan Crystal Salt: The Health Benefits

 

Himalayan Crystal Salt is a natural salt that has been formed over the last 250 million years under intense tectonic pressure.

 

Himalayan Crystal Salt contains the same 84 natural minerals found in the human body. Due to Himalayan Crystal Salts unique structure that contains its minerals and trace elelments in colloidal form they are small enough for the body’s cells to easily absorb them.

 

The health benefits of using natural Himalayan Crystal Salt include:EAT Smart Diet himalayan salt

  • Regulating the water levels within the body and helping to maintain proper cell function.
  • Promoting a healthy pH balance in your body’s cells, especially brain cells.
  • Encouraging blood sugar health.
  •  Helps to reduce the signs of aging.
  • Assisting the generation of hydroelectric energy in your cells.
  • Assists in the proper absorption of food particles through your intestinal tract.
  • Supporting respiratory health.
  • Reduces the incidence of sinus problems, and promoting over-all sinus health.
  • Help to prevent muscle cramps. As well as increasing bone strength
  • Help to regulate your sleep as well aspromoting natural sleep patterns.
  • Supporting your libido.
  • Aids vascular health as well as supporting a healthy libido
  • In conjunction with water it is essential for the regulation of your blood pressure.
  • Prevents cellulite, when compared to table salt
  • Reduces chances of developing rheumatism, arthritis and gout, when compared to common chemically treated salt.
  • Reduces chances of developing kidney and gallstones when compared to common chemically treated salt.
As you can see, there are many benifits to adding Himalayan Crystal Salt to your daily diet. You can order some from Amazon by clicking on this link here: Himalayan Crystal Salt
Be AWESOME 🙂
Marc Kent author EAT Smart Diet Solution

Banana Omelette

In this episode, Evie and Marc rustle up Marc’s favorite breakfast recipe: The Banana Omelette

For the banana omelette you will need:

 

Ingredients:

3 x  eggs

1 x banana

1 teaspoon cinnamon

Coconut Oil

Peanut buter or other EAT Smart Compliant filling.

 

Method:

Add teaspoon of coconut oil to omelette pan. Turn on heat to a low setting.

Add eggs, cinnamon and banana to a mixing bowl or glass jug.

Blitz ingredients together.

Pour into pan once oil has melted.

Leave for 5 minutes until the top starts to bubble.

Flip.

Turn off the heat but leave the pan on the ring.

Add filling.

Serve.

Enjoy 🙂

EAT Smart Diet Recipes banana omelette strawberries

 

 

Time To Hit The Reset Button On Your Life

Most people are passengers to their own lives. They get swept away with the constant rush of this world or what other people expect us to be.

Time to hit the breaks and design the life you want to live.

From the body you wear to the clothes you weat
From the car you drive to the house you live in
From the job you have to the holidays you take

Sit down and think what you really want from this life.

Then plan exactly what you need to do to achieve what you want.

Then take consistant action each and every day in the direction that you want to go in.

Above all, be AWESOME 🙂

Marc Kent

Author: EAT Smart Diet Solution

Healing Crisis

The human body is a remarkable thing. It has the ability to heal itself if given the right ingredients. Trouble is when most people get ill they turn to modern medication. However this isn’t as sensible as one might think when you look a little deeper.

Most modern medications don’t actually cure your illness and instead focus on suppressing the symptoms that we experience. This is actually more damaging to the body as the real cause of the illness goes untreated which causes a build up of illness in later life.

If that wasn’t bad enough, most modern medications are down right dangerous. Did you know that most drugs have an acceptable fatality level during trials? Yes, these drugs that are supposed to cure us actually kill us.

As mentioned in the EAT Smart Diet Solution, 10’000 people in the UK and over 106’000 people die each year from adverse drug reactions. Again, these medications are prescribed in the right dose, for the right illness. These are not deaths from overdose. The drug companies keep this information from us and they also try to keep it from our doctors.

However there is another way:

“Let food be thy medicine and medicine be thy food” ? Hippocrates

As I mentioned at the start of this article, the human body has the ability to heal itself if disease hasn’t taken a hold on our bodies. But even then, they’re a numerous stories of people curing themselves of cancer and various chronic diseases by eating wholesome natural foods.

However, prevention is always better than cure, therefore engaging in a healthy lifestyle like the one outlined in the EAT Smart Diet Solution.

By eliminating all foods that the body finds toxic and or causes inflammation and then replacing them with supportive meals eating at regular timings you will provide the body with the nourishment that it needs to live and thrive rather than simply survive.

When you stop putting toxins in, the body will then want to get all the toxins out. During this initial detoxification phase many people feel a little under the weather. This is perfectly normal as the body goes through what has been termed a “Healing Crisis”

The “Healing Crisis” or “Herxheimer Reaction” is caused when the body begins to eliminate all the toxins that had been stored in the body’s fat cells. The more toxic your body is at the beginning of the EAT Smart Diet Solution the more severe the severe your reaction to detoxification.

Often people will feel worse before they get better with symptoms such as headaches, nausea and cold and flu symptoms flaring up for up to 5 days. People who are addicted to caffeine or sugar often suffer the most. This is perfectly normal and will pass. What you have to remember is that these symptoms are all signs that the body is healing itself and in a few days time once your body has processed and eliminated the toxins you’ll feel better then you have in years.

Helping Your Body Through The Healing Crisis:

Once you begin the process of detoxification it is highly recommended that you see it through to the end, this will prevent any of the released toxins finding their way back into your cells.

 

The following tips will help speed you through the process and lesson the burden on the body:

  • Drink plenty of water. Water helps to flush the cells and cleanse the body. Drinking 1 litre for every 50lb of bodyweight will ensure you remain fully hydrated as well as flushing out the toxins from your body.
  • Add the juice of half a lemon to your water. Lemon helps to cleanse the digestive system, which will be working hard to eliminate all the toxins.
  • Take 400mg magnesium citrate daily. Magnesium is vital to the detoxification process and helps to prevent sugar cravings.
  • Take Milk Thistle daily. Milk Thistle is awesome at helping the liver through the detoxification process
  • Exercise is a great way to support the detoxification process.
  • Get plenty of fresh air. Try going for a walk down the beach

Finally, the healing crisis is perfectly normal and is not sign that you are ill. If you stop putting toxins into your body, your body will see it, as a chance to get rid of anything that is has had to store. Look at it as your body healing its self and usually lasts for 1-3 days. Caffeine addicts and sugar addicts tend to suffer the most but you can get through this.

 

Marc Kent

Author: EAT Smart Diet Solution

Reducing Your Toxic Burden

Every day our bodies are exposed to toxins in one form or another. They’re present in the air we breathe, the food we eat and the water we drink. We live in a tooxic world and there’s not a place on the planet where we can go to escape them. In fact scientists have discovered man made toxins poluting the lakes in the most remote parts of the world, so remote that they’re only accessable by helicopter. Toxins even potute the antartic ice and scientists have to dig down tens of metres to get to pack ice that hasn’t been contaminated by man.

Normally our body’s immune system can detoxify and eliminate most of the toxins that we are bombared with on a daly basis. However if we are eating a diet high in foods treated with chemical pesticides or we are not getting adequate vitamins and minerals the body’s ability to detoxify and eliminate these poisons is reduced.

When that happens toxins begin to accumulate in our tissues and cells. When this happens our body begins to degenerate as our detoxification organs begin to suffer. Then as you begin to accumulate more toxins, more problems or symtoms of illness begin to arise. These symptoms can manifest themselves in many ways and include:

 

  • Bad breath
  • Body Odor
  • Constipation
  • Depression
  • Digestive problems
  • Frequent illnesses (i.e. colds & flu)
  • High blood pressure
  • Insomnia
  • Joint & muscle pain
  • Lack of energy
  • Loss of mental function, and many other conditions we assiciate with aging
  • Sexual dysfunction
  • Skin problems (i.e. psoriasis)

 

 

Degenerative diseases such as cancer, heart disease, arthritis, and such are also caused by toxic accumulation.

To limit the damage to our muscles, cells and organs the body tries to shuttle all of the toxins it cannot detoxify and metabolise into the fat cells. Our fat cells therefore could be considered toxic dumping grounds. Unfortunately, just like any other dumping ground, it doesn’t mean these toxins can be forgotten about. Sooner or later there these toxins will start to leach into our circulation where they cause havoc.

With all that said, it makes sense to limit our exposure to toxins as best as we can. Now we cannot fully prevent our body coming into contact with enviromental toxins, after all there isn’t a single place left on Earth that hasn’t in some way been contaminated by modern mans toxic assault on our planet but we can reduce them.

One of the ways we can do this is by chosing to eat organic foods from local suppliers. This way we limit the impact of vehicle emissions due to the fact the produce doesn’t have to travel as far from farm to plate.

We can also chose to only eat season fruits and vegetables. Again this takes away the transportation polutation but it also reduces our exposure to chemicals sprayed on the foods to prevent the foods rotting or being attacked by rodents during transportation.

By chosing to eat local produce not only do we reduce the toxic onslaught on the planet but we also reduce our toxic exposure all while helping the local ecomomy.

 

Marc Kent

Author: EAT Smart Diet Solution

Proof Is In The Pudding, A Case Study

This is the third and final part of my mini series of articles Training Hard, Without EATing Smart Will Leave You Short Of the Fat Loss Results You Want and the following from “It Is About Your Hormones, BUT Not How You Think”

 

And this is basically what was happening with one of my clients, I’ll call her Mary.

 

 

Now Mary has been training with me for over two years now and we got some great results initially as she implemented my EAT Smart Diet Solution into her nutrition, although she refused to give up alcohol at first, she reasoned that she needed it to unwind of an evening due to her extremely stressful job.

 

 

And to be honest in the beginning, I wasn’t sure that I’d be able to keep training Mary if she wasn’t will to follow the advice she was paying for. But I thought if I keep educating her on the effects of alcohol on her health. Eventually when Mary was ready she adopted the EAT Smart Diet Solution 100% for my 21 Day Challenge and in that time the results were nothing short of amazing.

 

 

At the end of the 21 days, Mary had lost 14lbs and it was all down the adopting the EAT Smart Diet Solution principles 100% as we didn’t change any of her exercise program.

 

 

I’m going to hand over to ‘Mary’ now so she can tell the story in her own words:

 

“When I first came for personal training I adopted the EAT Smart Diet Solution principles, apart from drinking wine and eating crisps and initially I still lost weight.

 

 

I was exercising every day (bootcamp or personal training) and walking 2 and a half miles twice a day trying to out exercise the shortfall of my diet! This worked in the beginning when I had more weight to lose, but it soon plateaued and I didn’t lose any more weight.

 

 

After a major operation I re-evaluated my nutrition and drastically reduced my wine and crisp intake, (I had never really gone back to eating processed carbs (apart from the crisps), and for a while I met with some success

 

However my weight began to creep up as my stress levels increased, I’ve always had a lot of constant stress in my life leading to consistently high levels of cortisol, but this time it was even more and it felt like no matter what I did my weight wouldn’t come down.

 

I had began to feel really uncomfortable and bloated especially round my middle (visceral fat!), my face and eyes were very puffy and my skin dryer than usual before I finally felt able to take control of it.  This was at the same time as the additional stress factors eased off and so I decided to give the EAT Smart Diet Solution 100% effort for 21 days

 

Before I did the 21-day challenge I was drinking about 5 large glasses (250 ml) of wine a night and about 7 – 8 packets of crisps!  I didn’t eat an evening meal but drank wine and ate crisps instead.  I also ate fruit by itself twice a day. Over the last few months I had gradually moved away from the EAT smart principles, eating all sorts of things I don’t normally eat such as sandwiches and chocolates.  I was also regularly eating 2 slices of granary bread for breakfast with boiled eggs, which automatically kicked off my IBS but I still ate it anyway.

 

 

I was finding it very difficult to get up in the mornings, felt very tired and often very low generally.  I think I must have been very grumpy too, as the positive comments I received from colleagues during the 21-day challenge are anything to go by.  I found the challenge very difficult, as I’m not really a foodie, it does nothing for me, I eat to live not the other way round, although my diet might not have been the ideal for longevity!

 

 

The only downside I had was difficulty sleeping all the way through but the plus to that was even if I hadn’t slept I could still get up in the morning!  The pluses were better skin, less puffy face and particularly eyes (I was really quite shocked by the difference as I had put the suitcases under my eyes down to poor sleep), the relief of pressure around my middle, ability to get up in the morning, going to the supermarket at any time if I had forgotten something (not being under the influence), and much more energy (ask my staff at work),

 

I’m much happier at work and of course losing weight and inches makes it all worth while.  As I was already doing more than the exercise required by the 21 day challenge these changes are purely down to a change in nutrition.”

 

 

So there you go guys, proof if ever any was needed that the EAT Smart Diet Solution principles work if you work the principles. Mary is living proof that you simply cannot out exercise bad nutritional practices.

 

 

Put the EAT Smart Diet Solution to work for you today and get the body transformation that you want.

 

Train Hard, EAT Smart (100%),

 

Marc Kent

 

Author: EAT Smart Diet Solution

 

PS. Please do me a massive favour and hit the Facebook “like” button and share this with your friends

5 Tips On How To Get A Body Like A Hollywood Babe

I recently read in a magazine that said Scarlet Johansson says sticking to a diet and exercise regime isn’t easy and quoted the actress as saying “I hate having to be so disciplined. I do it so I can have half a bottle of wine and not think about the calories. However: when you get up at 4am to train for three hours, drinking isn’t what you necessarily want to do.”

 

 

Now I’m not denying that what the actress is doing isn’t working, as most people will agree that she has a great body BUT most women don’t have the luxury of training three hours per day because they have busy lives filled with a full time career or bringing up a family.

 

 

To some, the thought of having to train three hours per day could have some women thinking that attaining a body like the Hollywood superstars is out of reach and so they do nothing.

 

 

By EATing Smart and training smarter and you could be in and out of the gym in less than 60 minutes three times per week or if you don’t have 60 minutes, you could exercise for 30 minutes 5-6 times per week.

 

 

You see it’s not about training longer it’s about training harder and smarter.

 

 

So if Miss Johansson was a client of mine this is the exercise and nutrition advice I would recommend to her.

 

 

First I would ensure the actress would follow the FREE EAT Smart Diet Solution for at least 30 days to Eliminate All Toxins from her system, this would act as a big system reboot for her digestive and hormonal systems. By following the EAT Smart Diet Solution she would clear any toxins that her body had stored in her fat cells leaving her with radiant skin and hair. She would also find that she was bursting with energy due to all the nutritious foods she would be eating. After the initial 30 days I would have her follow the EAT Smart Diet Solution 90% of the time. This would mean that if you were eating 3-4 times per day you could have 2-3 treats per week without sabotaging your progress.

 

 

However, I would caution against drinking alcohol every day especially on an empty stomach. As alcohol has a simple chemical structure it is rapidly absorbed through the stomach and small intestine. This rapid absorption results in a rise in blood sugar levels which in turn causes the pancreas to release insulin to stabilise your blood sugar. Unfortunately this leaves you with low blood sugar levels meaning you are more likely to overeat and anything you do eat is most likely to end up being stored as fat!

 

 

Alcohol also suppresses your body’s fat burning hormones while at the same time elevating your body’s fat storing hormones. Talk about rubbing salt in the wounds!

 

 

With Miss Johansson’s nutrition sorted I would then advise her to ditch any low intensity exercise in favour of short burst high intensity intervals and Smart Cardio.

 

 

Her workouts would look something like this:

 

 

Movement Prep/Warm Up: The first 5-10 minutes of the workout would concentrate on mobility exercises that would act as a warm up and take her body through multi-directional movements that would get her ready for the next part of the training session.

 

 

Main Workout: The main part of the workout would consist of a full body workout using circuit training principles alternating exercise for upper body and lower body. Studies have shown that exercising in this manner can elevate the metabolic rate for up to 36 hours after the training session meaning that you are burning fat long after the exercise session is over. This part of the workout would last between 15-20 minutes.

 

 

Smart Cardio: Next I would have the actress performing short burst high intensity cardio exercise or Smart Cardio. She could perform the Smart Cardio using traditional cardiovascular machines such as a treadmill or to get an even bigger bang for her buck and burn even more calories I would recommend she uses full body, body weight exercises that force her to use every muscle in her body. By following the Smart Cardio principles she could be burning up to 9 times more fat than traditional cardio training. This part of her workout could take as little as 8 – 16 minutes.

 

 

Cool Down: Finally I would ensure Miss Johansson stretched all her tight muscles so they were returned to their resting length before she went home. This would take around 5 minutes.

 

 

As you can see, by upping the intensity of your training program you can be in and out of the gym in less than an hour and because of the increase in metabolism you would be able to burn fat at a higher rate for up to 36 hours.

 

In summary

 

In summary, getting a Hollywood body isn’t as out of reach as you may have first thought. By EATing Smart and training harder you will reach your goals in less time.

 

 

But before closing I’d like to offer you my 5 top tips on how to get a Hollywood body in double quick time.

 

  1. EAT Smart. Follow the EAT Smart Diet Solution 100% for the first 30 days and then 90% of the time thereafter. Doing this could have you dropping up to 14lbs in the first 30 days.

 

  1. See rule number one. You cannot out train a bad diet, so getting your nutrition right from the get go will save a lot of wasted time in the gym.

 

 

  1. Perform full body circuit training workouts, alternating between upper body and lower body exercises. Doing so will rev up your metabolism for up to 36 hours after the training session.

 

  1. Do Smart Cardio. High intensity interval training is like the icing on the cake when added to the above training and nutritional protocols. The key is to get out of your comfort zone and work hard.

 

 

  1. Drink plenty of water. Dehydration is a disaster when is comes to fat loss. Without adequate water the body wont be able to flush away all the toxins away all the toxins from metabolism. Dehydration can also lead to poor digestion, a lack of energy, migraine headaches and cravings for sugary foods. Aim to drink 1 litre of water for every 50lb of body weight.

 

So there you go, 5 top tips on how to get a body like a Hollywood Babe. Incorporate them into your fitness and lifestyle and you will be on your way to your best body ever.

 

Train hard, EAT Smart,

 

Marc Kent

 

Author: EAT Smart Diet Solution

 

PS. Please hit the Facebook “like” button and share this with your friends. Thanks 🙂

Three Common Fat Loss Myths

If you have been struggling with weight loss for a while and getting more and more confused with the conflicting information in all the magazines and on all the websites then this quick article will expose 3 common weight loss myths and reveal the truth so you can burn fat faster and get the body you have always wanted.

 

 

Weight Loss Myth One: You have to burn more than you eat.

 

This is the classic calories vs calories out lie that has been handed out by nearly every personal trainer and his dog. This lie states that you have to eat less than you burn off and weight loss would be assured.

 

If it was just a case of calories in vs calories out, then everyone who went on a calorie reduced diet would lose weight. In reality this is not the case as not all people lose weight on a reduced calorie diet, and some people even gain weight. Conversely, some people lose weight by eating more calories than they burn off.

 

Weight Loss Truth: Your body doesn’t know calories, it only knows nutrients and therefore a nutrient dense diet is the quickest way to reduce fat without cutting calories. Simply eliminate all the nutrient poor and calorie rich processed rubbish from your diet and replace it with nutrient rich foods and not only will you gain more energy, and feel fuller but you’ll also start to lose the fat.

 

Bottom line: it’s the quality of the calorie that counts not the amount. Start by removing all processed foods from your diets and replacing it with more organic meats, fruits and veggies and you will be on your way to faster fat loss results.

 

Weight Loss Myth Two: You have to go on a low fat diet to lose weight.

 

This myth is a direct follow on from the calories in vs calories out lie. The reason why this little lie is peddled is because fat contains 9 calories compared with protein and carbohydrates which both contain 4 calories per gram.

 

On the face of it, it seems logical as fat contains over twice the energy value of proteins and carbs. But cutting fats leaves you wide open to cravings. Eating fats helps you to stay fuller longer and so you are less likely to over eat. Fat is also essential for healthy brain function, keeping your hair and skin healthy as well as producing important fat burning hormones.

 

Fat also helps you lose weight as this study by Kekwick and Pawan reported in The Lancet shows. The study assigned test subjects into three groups and had subjects consuming 1000-calorie diets.

 

One group consumed 90% of their calories from fat.

One group consumed 90% of their calories from protein.

One group consumed 90% of their calories from carbohydrates.

 

At the end of the study when the results were complied the group consuming 90% of their calories from fat lost the most weight.

 

The group consuming 90% of their calories from protein lost less that the 90% fat group.

 

The group that ate 90% of their calories from carbohydrates actually gained weight!

 

The bottom line: you need to eat fat to lose fat. Just ensure it is healthy, natural fats such as coconut oil, almond oil, walnut oil and olive oil.

 

 

Weight Loss Myth Three: You have to do cardio in your fat burning zone to get the best results.

 

This myth states that you have to do long bouts of cardio to burn the most fat and is a follow on from the first two myths and is based around the calories in vs calories out lie.

 

Granted you burn a higher percentage of calories from fat when you are in your “fat burning zone” but the overall calorie burn is what matters and once you stop exercising the fat burning stops.

 

Weight Loss Truth: The famous Tremblay study compared two groups of people. The first group did 30-35 minutes of exercise 4 or 5 times per week for 21 weeks. The second group did a 15 week program using high intensity interval style training.

 

When the results were compiled the high intensity group burned 900% fat than the first group despite training for 5 weeks less and burning nearly 50% less total calories.  This is because high intensity exercise causes your body to burn more calories and fat after exercise then steady state cardio does.

 

The bottom line: your fat loss and weight loss results are directly linked to the amount of effort you put in during your workouts. Train hard in each and everyone of your training programs and you will be rewarded with better results.

 

 

So there you go, three common weight loss myths. Now that you know these myths you will be able to implement the fat loss truths that I have given you into your lifestyle. By doing so you will be on the road to a leaner, healthier you.

 

Marc Kent

Author: EAT Smart Diet Solution

 

PS. Please do me a massive favour and hit the Facebook “like” button and share these Three Common Fat Loss Myths

My Story And How The EAT Smart Diet Solution Was Born

As long as I can remember I’ve always been “into fitness”. It started at school when I played in the football and hockey teams, competed in all the sports days and played football every night on the field behind my house.

 

As I got older I would read and implement all the nutritional and training strategies that all the body building magazines would print and no matter what I never looked like the guys in the magazines. It was only later that I found out that they were all on steroids and the kind of physiques they had were out of reach for most guys unless you were willing to take dangerous drugs to get there. No thank you.

 

After a brief stint racing motorbikes, I decided that I want a more physical challenge and so decided to join the Royal Marines Commandos. The Royal Marines are an elite fighting unit of the British Armed Forces and to become a Green Beret you need to not only be fit but mentally strong. These were qualities that were tested to the max during the 32 weeks of Commando training.

 

It was during my times in the Marines that I really started to study fitness and so enrolled on a Personal Training course so I could learn the science behind how the body works and adapts to certain exercise principles. Quickly after my Personal Training qualification I started to suffer from an old injury that I sustained during basic training and so studied advanced Sports Therapy to better learn how to rehabilitate not only myself but other people who were injured and returning to fitness training.

 

I left the Marines in 2008 and embarked on a career as a Personal Trainer and Sports Therapist. Things were going great, I was getting clients and they were getting results.

 

In fact some were getting outstanding results dropping loads of inches and pounds on the scales, whereas others were getting less impressive results despite following the same style of fitness program.

 

I knew my fitness programs worked after having witnessed great results from some of my clients and it was then that I started to look deeper into the nutrition side of things.

 

As I dug deeper into nutrition I realised that its not just about calories in vs calories out like so many people would have you believe. In fact calories are irrelevant if the bodies hormonal system is all messed up. And so I started to look into ways to reboot the body and getting the endocrine system working in my clients favour rather than against it.

 

I started by encouraging my clients to eliminate all foods that the body found to be toxic or caused a stress response. I got them to increase their water intake. I got them to get to bed earlier and encouraged them to find time to relax a little more and when I integrated this into their training programs the results came thick and fast.

Clients who had been struggling with their weight loss for years before they came to me soon found that they were dropping 1lb-19lb in only a matter of weeks.

 

The EAT Smart Diet Solution was born from all this study and practical implementation and works with everyone who implements this lifestyle.

Train Hard, EAT Smart!

 

Marc Kent

 

Author: EAT Smart Diet Solution

 

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