Six Weeks To Six Pack Abs: Day 14

Six Weeks To Six Pack Abs

Measurements Day!!

Welcome to day 14 of Six Weeks To Six Pack Abs, if you haven’t read day 13 you can do so here.

Fourteen days into the Six Pack In Six Weeks Challenge and I’m feeling good, There’s a definate difference in my abs already and the six pack definition is starting to come through. My training weights as well as my fitness have improved loads over the first week and I’m able to push it that little bit harder in each of the training sessions that I have done.

Another four weeks and you’re going to see a massive difference in the photo’s.

I started Day 14 of the Six Weeks To Six Pack Abs with 2 pints of water with a whole lemon squeezed into them (that’s one lemon shared between the 2 pints), I also added some Himalayan Crystal Salt. I then had a cup of green tea with some fresh mint before doing some foam rolling to help improve soft tissue quality and prevent injuries. I then did a dumbell and bodyweight workout that lasted 20 minutes.

Day 14’s nutrition was bang on. Once I set my mind to it I’m very consistant with my nutrition. It’s really a case of deciding what you want and then doing everything you need to do on a consistant basis to get it. Here’s a link an article I wrote that teaches you a simple strategy on How To Get Everything You Ever Wanted

Late breakfast  today as I’ve been busy studying and of course I had to watch the MotoGP: Scrambled eggs with sauage, tomatoes and mushrooms on a big plate of spinach.

Dinner: Steak with boiled baby new potatoes and salad (out for dinner)

Evening snack: banana omelette

Fluids:

Lots of water, 3.2 litres

5 x green tea, all with fresh mint

3 x tulsi tea

 

Ok, here’s the score on the doors and my updated measurements for Day 14 of the Six Weeks To Six Pack Abs:

  • Chest: 109cm that’s 5cm up on last week
  • Right Bicep at peak: 38cm same
  • Left Bicep at peak: 37.5cm same
  • Waist just above naval: 85cm that’s 8cm down from day 1
  • Waist just below naval: 87cm that’s 5cm down from day 1
  • Hip at ASIS: 85cm that’s 4.2cm down from day 1
  • Right Thigh just below 2 moles” 52cm same
  • Right Calf across 2 moles: 37cm same
  • Weight: 74kg no change from last week

 

Cutting straight to the chase and looking at the areas that matter, I’ve lost a total of 17.2cm from my stomach area in the 14 days since I started the Six Weeks To Six Pack Abs journey. Pretty good, even if I do say so myself.

 

See you tomorrow for Day 15.

 

Be AWESOME 🙂

 

Marc Kent author EAT Smart Diet Solution

 

 

Author: EAT Smart Diet Solution

 

The Dangers Of Decaffeinated Coffee


Coffee BeansWhen people first embark on the EAT Smart Diet Solution they often ask if they can replace their regular caffeinated coffee with decaf siting that “they cannot function without their morning cuppa”

And I know exactly how they feel, I love a large cappuccino and have spent many an hour in my favorite coffee shop drinking their large cappuccinos. The problem is I can’t stop at one “large cap” per day and will often drink up to 4 to 5 large cappuccinos per day. That is a massive amount of caffeine to be drinking on a daily basis.

The problem is, caffeine consumption is not exactly healthy. Not only is it extremely addictive, that’s one of the reasons that when I start drinking my large cuppa java I want to drink more which left me feeling lethargic gave me headaches and ruined my sleep, but it has a laundry list of side effects that can lead to various other health issues such as an accelerated heart rate, excessive urination, nausea, vomiting, anxiety, depression, tremors, restlessness and difficulty sleeping.

Caffeine is a neurostimulant and accelerates the brains conversion of energy, this is why you feel energised. It’s a bit like turning the energiser bunny up to full. Trouble is the batteries will quickly run out and you’ll need another hit of caffeine when you hit the energy slump. Eventually this leads to addiction.

Caffeine also has a devastating effect of the body’s stress response system and particularly on the hormones cortisol and adrenalin. During human evolution these hormones would have been activated during a life or death situation i.e. fleeing from a saber toothed tiger or battling with other tribes.

Trouble is sitting in a coffee shop or at your desk at work is hardly life threatening situations but the hormonal response is just the same. Because cortisol helps the liver to liberate glucose for energy you get a massive blood sugar rush that would have given us the energy to run from that saber toothed tiger or fight it out for survival. But because you are sat at your desk you don’t burn off the glucose. Elevated glucose levels are detrimental to good health and so your body releases insulin from the pancreas. Insulin’s job is to store glucose, either in the liver and muscles. Think of the liver and muscles as the petrol tank for the body. However if the petrol tank is full the excess glucose is getting convert to belly fat. So not only have you potentially stored the glucose as belly fat the resulting blood sugar crash is going to leave you craving sugary foods. Not good if you are drinking caffeine to lose weight!! The key to losing fat fast and safely is by stabilising your blood sugar levels and not causing a high blood sugar/low blood sugar roller coaster that leaves you feeling exhausted and craving sugary foods.

Caffeine Increases The Risk Of Miscarriage

In a study of 1,063 women by De-Kun Li, M.D and published in American Journal of Obstetrics and Gynecology, showed that women who drank more than 200mg of caffeine per day more than doubled their risk of miscarriage when compared to women who abstained from caffeine consumption during pregnancy.

If that isn’t bad enough, decaf isn’t any better. In fact it’s probably worse!!

Decaffeinated coffee should really be referred to as low-caffeine coffee because the decaffeination process does not remove all of the caffeine. The decaffeination process typically removes around 97% of the caffeine from the coffee bean. Drinking 5-10 cups of decaf has the equivalent amount of caffeine as drinking one to two cups of ‘normal’ coffee; therefore you are still at risk of the side effects of regular coffee

How Is The Caffeine Removed

There are three methods usually used to remove the caffeine from coffee beans: using chemical solvents (methylene chloride or ethyl acetate), carbon dioxide, or the water method (also known as the Swiss Water method).

skull-and-crossbonesMethelyne Chloride is often used as a solvent in paint strippers, as an aerosol propellant, a degreaser in manufacturing, and paint stripper. It is also found in spray shoe polish, water repellents, spot removers, wood floor and panel cleaners, glues, lubricants, wood stains, varnishes and finishes, painting products, rust removers, and some automotive products.

Methelyne chloride is a known carcinogen and is toxic to your lungs. Repeated exposure to methelyne chloride can increase your risk of developing cancer

Regular exposure to methylene chloride also affects the nervous system and can lead to headaches, dizziness, nausea, clumsiness, drowsiness, and other effects like those of being drunk. These effects on the nervous system can be permanent if exposure levels are high, or if they occur frequently over months or years.

Upon ingestion Methelyne Chloride is converted to carbon monoxide in the body. Since carbon monoxide interferes with oxygen delivery exposure to methelyne chloride can make angina and other heart symptoms worse in people with heart disease. People with lung conditions, smokers, and people who are overweight or pregnant also may be more sensitive to methylene chloride.

Pregnant or lactating women should steer clear of coffee that has been decaffeinated using methelyne chloride. If it is inhaled or absorbed through the skin is can reach the developing fetus through the placenta, and it can enter breast milk.

Coffee Consumption And Osteoporosis

 Your blood and most of your body tissues are alkaline. This alkaline environment deters the growth of pathogenic microorganisms such as bacteria, viruses, fungi and parasites.

Both decaf and regular coffee are extremely acidic beverages, especially if you use lots or sugar, artificial sweeteners and cows milk. Regular consumption of both types of coffee places your body into an acidity crisis, which forces your body to release calcium from your bones to maintain proper pH balance. An over acid internal environment is a leading cause of many degenerative diseases including: arthritis, diabetes, fibromyalgia osteoporosis and calcification of blood vessels and tissues. Cancer also thrives in an acidic environment but doesn’t survive in a normal more alkaline environment. Therefore reducing your consumption of acid forming foods reduces your risk of developing this deadly disease.

In summary, while I love a cappuccino on a regular basis, except when I’m 100% compliant to the EAT Smart Diet Solution rules, I highly recommend that you reduce or eliminate your caffeine consumption.

Because when you do you’ll have better energy, better sleep and reduce you’re the chances of gaining belly fat as well as reduce the risk or chronic lifestyle diseases.

The best way to get rid of the caffeine is just to go cold turkey, however a word of caution: you may suffer from severe headaches for a few days as your body fights the addiction as well as learn to depend on it’s on fat stores for energy instead of the artificial energy from the caffeine.

If you are a mega caffeine addict it may be wise to reduce your caffeine intake slowly to reduce the risk of headaches, nausea and vomiting.

Further reading: for more information about what to expect when you detoxify from caffeine and other toxic foods click the link for The Healing Crisis

 

Be AWESOME 🙂

 

Marc Kent author EAT Smart Diet Solution

 

 

Author: EAT Smart Diet Solution

 

5 Reasons You’ve Stopped Losing Fat

As an Holistic Health Coach I often have people approach me who are frustrated that their weight loss has come to a screeching halt, despite doing everything right.

There are many reasons why fat loss slows or indeed stops, and so I’d like to offer you five top tips on why you’ve stopped losing fat. All you have to do is take action on the steps I’m giving you and you’ll begin to see the results again.

Reason 1

You’re A Worry Wart! 🙂

Stress, or worse still “stressing” about why you’re not losing weight is the fastest way to slam the brakes on with your fat loss efforts.

Why?

Our body is perfectly adapted to deal with acute, short term stress situations, think survival! As the human species evolved we would have faced life or death situations on a regular basis, in these situations our bodies would have dumped a ton of cortisol into the blood stream as part of our “flight or fight” response.

One of cortisol’s jobs is to help stimulate the release of glycogen and fatty acids from  the fat stores to give us energy to fight or run.

Trouble is that if the stress situation that caused the release of cortisol isn’t life threatening and you don’t burn all that glucose in your blood stream you end up with high blood sugar levels which is bad.

Elevated blood sugar levels result in the pancreas releasing insulin to store the glucose, trouble is insulin does its job rather too well and leaves you with low blood sugar levels resulting in sugar cravings.

So top tip number 1 is to stop stressing about “when” your fat loss is going to happen and as sure as eggs is eggs it will, as long as you are following the rest of these tips 🙂

Reason 2

You’re not getting enough sleep!

Sleep is a vital component to any weight loss program and it follows on from reason 1 of why you have stopped losing weight.

Sleep is the time our body uses to repair its self from the trials and tribulations from the day’s events. Cortisol (there’s that word again) normally peaks in the morning between 6am and 9a.m and then steadily declines as the sun sets.

As cortisol drops the body starts to increase the release of the growth and repair hormones testosterone and growth hormone. As we sleep these hormones get to work on repairing our bodies and burning fat.

Trouble is, sitting up watching late night TV or playing Xbox keeps cortisol levels high, you essentially ‘train’ your body to stay awake when you should be sleeping. And because it takes several hours for cortisol levels to drop you cut into your bodies repair time, this leads to reduced recovery and you feeling constantly tired.

This its self is a stress which results in- you guessed it- more cortisol.

So not only is stress resulting in increased cortisol, so is a lack of sleep which puts you into a catch 22 situation, your stressed because you’re not sleeping and you’re not sleeping because you are stressed.

Now if that wasn’t bad enough all this extra cortisol has to be stored somewhere. Your liver deals with excess cortisol production but if it can’t for reasons I’ll come on to in a reason number 3 of why you’ve stopped losing fat, the excess cortisol is shunned to specialised fat cells in your abdomen known as the greater omentum, resulting in a fat belly.

Tip 2: Sleep more

Aim to be in bed by 10:00pm and a sleep 10:30pm and aim to get at least 8-9 hours sleep per night at least 5 nights per week.

To do this I highly recommend that you get some dimmer switches and dim the lights. Stay away from late night TV and anything that stimulates or upsets you, so don’t watch the news before bed as it’s all doom and gloom.

Stay away from caffeine as that acts as a stimulant and also elevates cortisol.

Reason 3

You’re too toxic

Most people who go on a typical weight loss diet continue to consume foods that are toxic to the body, such as alcohol, caffeine and processed foods. Trouble is these foods are usually covered in pesticides and or filled with artificial colours, flavours and sweeteners; all these substances are toxic to the body.

One of the roles of the liver is to metabolise these toxins. Trouble is, it cannot deal with every man made substance and it sends them to your fat stores to lock them out of your blood stream.

Think of your fat stores as a toxic dumping ground, so if you’re eating foods that the body finds toxic you are actually preventing fat loss. You’re body won’t release fat to be burned by the muscles as fuel as you risk dumping all of these toxins into the blood stream and poisoning yourself.

Top tip 3 EAT Smart

Reduce or eliminate all foods that the body finds toxic, if you stop putting toxins in, your body will then start to get them out, download a free copy of the EAT Smart Diet Solution to find out what foods you need to avoid.

 

Reason 4

You’re not drinking enough water

If there was ever a diet secret then water would be it!

Water is extremely important to the human body, in fact we cannot survive without it. Water is used to hydrate every single cell in the body, as fresh clean water comes into the body, ‘old dirty water’ is flushed out. If fresh clean water isn’t coming into the system the body is forced to hold onto as much of the ‘dirty water’ to recycle it.

This leads to water retention as well as a whole host of other health problems such as constipation, migraines, high blood pressure, diabetes and cancer. Dehydration also leads to dry skin and prevents the body from burning fat.

If we go back to reason 3, the body will not release any of the toxins locked inside the fat cells because it puts your cellular health in danger, therefore you can cut back on calories and exercise as much as you like but you are fighting you’re bodies survival mechanism .

Top tip 4

Drink fresh clean water every day and lots of it!

This one tip can help reduce your risk of developing life threatening diseases as well as help you drop a ton of body fat. In fact one of my clients changed her regular beverage for water and lost 7lb in one week! That’s 7lb without changing anything but what she drank on a daily basis.

So how much water should you be drinking?

Aim for 1 litre for every 50lb of body weight. So if you weigh 150lb you should be aiming for 3 litres of water per day.

My top tip to help you absorb this increased water intake and so you don’t spend all day in the bath room is to add a small pinch of Himalayan crystal salt to every litre. You can read the health benefits of Himalayan crystal salt here.

Reason 5

You’re eating far too many carbs for your activity levels

We have been conditioned by the media and medical community to eat lots of carbohydrates for energy; in fact we have been told that we should cut back on as much fat as possible while raising our carbohydrate levels.

While this might seem like an obvious step to take, after all, fat contains 9 calories per gram where as carbs contain only 4. Trouble is we need fat. It helps produce vitamins as well as helps to keep us full as they digest slowly; carbs on the other hand get turned into glucose rapidly in the body. In fact the digestion of carbs begins in your mouth so that by the time it hits the stomach it is basically sugar.

This sugar gets dumped into the blood stream leading to a rapid rise in blood sugar levels, as mentioned previously high blood sugar results in an insulin spike and the storage of the sugar.

The muscles and the liver are your bodies primary glucose storage tanks but if these are full due to the over consumption of carbs you will end up storing excess carbohydrates in your fat cells.

As mentioned an insulin response creates low blood glucose levels and leads to sugar cravings. If this high blood sugar/ low blood sugar roller coaster continues for long enough you will eventually become insulin resistant. This means the body’s cells ignore insulin and you end up with chronically high blood sugar levels which lead to obesity and diabetes.

Top Tip 5

Reduce your starchy carbohydrate levels to match your activity levels. If fat loss is your priority then concentrate on filling up on cruciferous vegetables such as broccoli, kale, spinach and the like and don’t be afraid to eat fat.

Bonus! Reason 6

You’ve cut your calories too low for too long

I mention in the EAT Smart Diet Solution that counting calories is a bit of a wild goose chase but there comes a point where you just are not eating enough to sustain your metabolism.

Your metabolic rate is the rate your body uses energy from the food you eat. Imagine the food you eat being like the fuel for your car, if you fail to top your cars fuel tank up at regular intervals sooner or later you will run out.

This is basically what happens with your body if you fail to give your body the nutrients it needs, it will eventually go into survival mode and start to use muscle tissue as fuel and store everything you eat as fat. And because of the amount of muscle you have partly dictates how many calories you burn you need to avoid this scenario as much as possible.

Top tip 6

As a general rule of thumb eat breakfast, lunch and dinner on a regular basis, be sure to eat the most nutritious foods you can find as listed in the EAT Smart Diet Solution. This will ensure your body gets everything it needs to thrive and a healthy body will naturally ditch any excess body fat.

Put these 6 top tips to use and you will discover that dropping excess body fat doesn’t have to be a chore.

 

Be AWESOME  🙂

 

Marc Kent author EAT Smart Diet Solution

Beef And Bean Wraps

Beef  And Bean Wraps

EAT Smart Diet Recipes Beef and Bean Wraps

 

 

 

 

 

 

Ingredients

  • 2 cups (480 mL) cooked black beans
  • 1/2 pound (225 g) roast beef, sliced into thin strips
  • 1 carrot, shredded
  • 1/4 cup (60 mL) packed fresh basil
  • 1/4 cup (60 mL) fresh lemon juice
  • 1 teaspoon (5 mL) coconut oil
  • Salt and pepper to taste
  • 16 large lettuce leaves

 

Directions

  1. Place beef, carrots, beans, basil, lemon juice and oil in a bowl; add salt and pepper. Toss to coat.
  2. Wrap ¼ cup (60 g) of filling in each lettuce leaf and serve.

Serves 4

You can also swop out the beef for chicken or sea food

For more EAT Smart Diet Solution Recipes, download a copy of the EAT Smart Cook Book today.

 

 

The EAT Smart Cook Book goes hand in hand with the EAT Smart Solution and contains over 100 hundred recipes sure to help you reach your fitness and fat loss goals in the shortest time possible.

Included is a guide on how to EAT Smart, from cooking to shopping and how to make the smart choices when eating out.

With sections for breakfast, lunch and dinner, including a selection a desserts and snacks, smoothies and side dishes there is enough to keep you on track and moving towards your fitness and fat loss goals without getting bored.

Below is a brief list of what’s inside:

  • Aspargus Omelet
  • Wild Mushroom Frittata
  • Tropicana Smoothie
  • Strawberry juice Cooler
  • Miso Soup
  • Goji Berry Wild Rice Salad
  • Savory Black Bean Cakes
  • Pan-Seared Scallops with Lemon Sauce
  • Indian Potato Pancakes
  • Orange Juice Yogurt Sorbet
  • And many many more

 

Grab the EAT Smart Cook Book for £17.99

Click the ‘Buy Now’ button to pay via paypal:

 

Click the ‘Buy Now’ button to pay via paypal:

 

How this works:

Click Buy Now to go to paypal and pay for the How to Eat Smart Cook Book

You can pay either by logging into your existing paypal account and paying or without logging in just with your credit card

If you pay with your paypal account you will be automatically redirected back to barnstaplepersonaltrainer.co.uk to a page you can download the Cook Book from

If you pay via credit card without logging into paypal, once you’ve paid click the button which says “Click to return to barnstaplepersonaltrainer.co.uk and download your E-Book!”.  You will be redirected back to barnstaplepersonaltrainer.co.uk to a page you can download the Cook Book from

Please Note: This is a downloadable e-book program. You will NOT receive anything physical in the post. The entire program will be available for you to download and get started on minutes after ordering. This program is NOT available in stores, so you can only access it through this website.

Clicking the above order button will take you to a secure page for the transaction by PayPal, one of the most secure processors of online payments in the world. Upon confirmation of your order, you will immediately be redirected to a download page to download the e-book program as well as the worksheets. If you have a high speed internet connection, the downloads usually take no more than a minute or two. The e-book download is in a PDF format, so you will need Adobe Reader installed on your computer to open the files. Most computers already have Adobe Reader installed, but if you don’t currently have it, a free download is available once you’re on the download page.

EAT Smart Diet Recipes

 

Breakfast Recipes

Quiche with Quinoa Crust

EAT Smart Diet Recipe Quiche with quinoa crust

 

 

 

 

 

Ingredients

  • 2  cups (500 mL) cooked quinoa, cooled
  • 1/2  teaspoon (2.5 mL) salt
  • 5 large eggs, divided
  • 1 teaspoon (5 mL) olive oil
  • 1/2 cup (125 mL) onion, diced
  • 1/2 cup (125 mL) celery, diced
  • 1/2 cup (125 mL) orange or yellow bell pepper, diced
  • 2 cloves garlic, minced
  • 2/3 cup (155 mL) shredded chicken
  • Salt and hot pepper sauce to taste

Directions

  1. Preheat oven to 375°F/190°C and oil a pie plate.
  2. Combine quinoa, salt, and 1 egg. Spread mixture over the bottom and sides of the pie plate.
  3. Heat a frying pan over medium-high heat. Add oil, onion, celery, bell pepper, garlic, and chicken.  Sauté for five to seven minutes, then transfer mixture into the pie pan.
  4. In a mixing bowl, combine remaining 4 eggs, salt, and pepper sauce.  Whisk thoroughly.  Pour over mixture in pie pan. Bake for 30 minutes or until the centre is set. Let stand 5 minutes before serving.

 

Peach Cooler

EAT Smart Diet Recipe Peach Cooler

 

 

 

 

 

 

 

Ingredients

  • 1 cup (240 mL) filtered water
  • 1 cup (240 mL) frozen peaches, chopped
  • 1/2 cup (120 mL) orange juice

 

Directions

 

  1. Put all ingredients into a blender.
  2. Blend until smooth.
  3. Refrigerate leftovers within 2-3 hours.

Serves 2

 

Lunch Recipes

 

Beef  And Bean Wraps

EAT Smart Diet Recipes Beef and Bean Wraps

 

 

 

 

 

 

Ingredients

  • 2 cups (480 mL) cooked black beans
  • 1/2 pound (225 g) roast beef, sliced into thin strips
  • 1 carrot, shredded
  • 1/4 cup (60 mL) packed fresh basil
  • 1/4 cup (60 mL) fresh lemon juice
  • 1 teaspoon (5 mL) coconut oil
  • Salt and pepper to taste
  • 16 large lettuce leaves

 

Directions

  1. Place beef, carrots, beans, basil, lemon juice and oil in a bowl; add salt and pepper. Toss to coat.
  2. Wrap ¼ cup (60 g) of filling in each lettuce leaf and serve.

Serves 4

 

Squash Apple Soup

 

EAT Smart Diet Recipes squash apple soup

 

 

 

 

 

 

Ingredients

  • 2 tablespoons (30 mL) olive oil
  • 1 large onion, chopped
  • 4 pounds (1.8 kg) butternut squash, peeled, seeded, and chopped
  • 4 cups (1 L) vegetable broth
  • 1 crisp apple, cored, peeled, and diced
  • ½ cup (120 mL) apple juice
  • ½ cup (120 mL) coconut milk
  • ½ cup (120 mL) minced fresh chives
  • Salt and pepper to taste

 

Directions

 

  1. Warm oil in large pot over medium-high heat.  Add onion; sauté until onion begins to brown, about 5 minutes.
  2. Add squash, broth, apple, and apple juice.  Bring to boil; reduce heat and simmer uncovered until squash and apple are tender, about 30 minutes.
  3. Add coconut milk. Working in batches, puree soup in blender until smooth.  Return soup to pot.  Season to taste with salt and pepper.
  4. Bring soup to simmer, thinning with more broth if desired.  Ladle soup into bowls.  Garnish with chives.

 

Serves 8

 

Dinner Recipes

Steamed Dory With Lemon

EAT Smart Diet Recipes steamed dory

 

 

 

 

 

 

 

Ingredients

  • 2 8-ounce (225 g) dory fillets
  • Lemon slices to taste

Directions

 

  1. Put a small amount of water in the bottom of a pan, then insert the steam basket. Bring water to a boil. Arrange the fish fillets in the steam basket in a single layer.
  2. Cover the pot and return to a boil. Cook the fish fillets until they are done. The time it will take varies depending on the type of fish and the thickness of the fish fillets. Test for doneness starting at 6 minutes. Well-cooked fish will flake with a fork.

Serves 2

 

Stir Fried Greens

EAT Smart Diet Recipes stir fried greens

 

 

 

 

 

 

Ingredients

  • 8 cups (1.9 L) rough chopped chard or spinach, washed
  • 2 teaspoons (10 mL) vegetable oil
  • 1 garlic clove, minced
  • 1 teaspoon (5 mL) ground coriander (optional)
  • Salt and pepper to taste
  • Pinch of cayenne pepper, if desired

 

Directions

 

  1. Heat oil in large skillet. Add carrots and sauté 2 minutes. Add garlic and sauté 1 minute.
  2. Add greens, coriander, salt and pepper and cayenne, stirring often to keep the greens moving. When greens have turned bright green and begun to wilt, remove from heat and serve.

 

Goes great with the steamed dory

Serves 8
If  you need any more inspiration, the please grab a copy of the EAT Smart Cook Book.

 

 

The EAT Smart Cook Book goes hand in hand with the EAT Smart Solution and contains over 100 hundred recipes sure to help you reach your fitness and fat loss goals in the shortest time possible.

Included is a guide on how to EAT Smart, from cooking to shopping and how to make the smart choices when eating out.

With sections for breakfast, lunch and dinner, including a selection a desserts and snacks, smoothies and side dishes there is enough to keep you on track and moving towards your fitness and fat loss goals without getting bored.

Below is a brief list of what’s inside:

  • Aspargus Omelet
  • Wild Mushroom Frittata
  • Tropicana Smoothie
  • Strawberry juice Cooler
  • Miso Soup
  • Goji Berry Wild Rice Salad
  • Savory Black Bean Cakes
  • Pan-Seared Scallops with Lemon Sauce
  • Indian Potato Pancakes
  • Orange Juice Yogurt Sorbet
  • And many many more

 

Grab the EAT Smart Cook Book for £17.99

Click the ‘Buy Now’ button to pay via paypal:

 

Click the ‘Buy Now’ button to pay via paypal:

 

How this works:

Click Buy Now to go to paypal and pay for the How to Eat Smart Cook Book

You can pay either by logging into your existing paypal account and paying or without logging in just with your credit card

If you pay with your paypal account you will be automatically redirected back to barnstaplepersonaltrainer.co.uk to a page you can download the Cook Book from

If you pay via credit card without logging into paypal, once you’ve paid click the button which says “Click to return to barnstaplepersonaltrainer.co.uk and download your E-Book!”.  You will be redirected back to barnstaplepersonaltrainer.co.uk to a page you can download the Cook Book from

Please Note: This is a downloadable e-book program. You will NOT receive anything physical in the post. The entire program will be available for you to download and get started on minutes after ordering. This program is NOT available in stores, so you can only access it through this website.

Clicking the above order button will take you to a secure page for the transaction by PayPal, one of the most secure processors of online payments in the world. Upon confirmation of your order, you will immediately be redirected to a download page to download the e-book program as well as the worksheets. If you have a high speed internet connection, the downloads usually take no more than a minute or two. The e-book download is in a PDF format, so you will need Adobe Reader installed on your computer to open the files. Most computers already have Adobe Reader installed, but if you don’t currently have it, a free download is available once you’re on the download page.

How To Get Everything You Ever Wanted

Hope you are AWESOME,

 

Want to know how to get everything you every wanted?

 

Of course you do 🙂

 

Ready? Ok here’s how….

 

Decide what you want, commit to it and follow through by taking action each and every day until you get it.

 

Sounds too easy doesn’t it?

 

The thing is, because it sounds too easy people never do the things that they say they want to do. The most successful people in the world (at anything) decide what they want and keep taking action towards getting it.

 

But here’s the key, successful know what they want and exactly why they want it. Conversely most people fail at things because they haven’t really dug deep enough into the reasons why they are doing things. They don’t have a big enough reason why.

 

Find your reason why and the how will take care of itself.

 

So how do you really know what you want?

 

By asking questions.

 

Lots of em, until you get to the reason behind the reason

 

What questions do you need to ask?

 

Easy: What? Why?  When? What?

 

The first question you need to ask yourself is “What is it I want?”

 

Be specific, there’s not point in saying I’d like to lose weight. It’s not definite enough and it’s definitely not inspiring enough. You need to set what I like to call “BSG’s”.

 

BIG – SCARY – GOALS

 

You know the ones that get you excited, the ones that send a shiver down your spine; the ones that make you say, “That would be AWESOME!”

 

For instance, my passion and what I believe is my purpose in this world is to spread the word on health, natural eating and that is why I wrote the EAT Smart Diet Solution. I want to change people’s perception of what a healthy diet consists of and how implementing the EAT Smart Diet Solution into their lifestyle readers of the book will enjoy a fit and healthy life and will also find that many of their symptoms will get better or disappear altogether

Therefore one of my goals is to get the EAT Smart Diet Solution into as many peoples hands as possible and that is why I plan to give away at least ten thousand copies in the next 5 years. If I can do that, imagine how many lives I could change for the better. And I would feel AWESOME that I’ve had a positive impact on 10’000 people’s health.

 

Once you’ve figured out your “what” you need to figure out your “why?”

 

The “why?” is normally the hardest part for most people, for instance people often go on a diet because “I’d like to lose some weight” but then struggle to follow through on the program and soon look for ways to fail. They never truly commit to it because they don’t have a big enough reason WHY

 

Ultimately if it was just about dropping a bit of weight on the scales they would have done it already. They wouldn’t have let life get in the way or uttered the words “one wont hurt”.

 

But as you know, one does hurt if you can’t stop at one or you think “sod it, I’ve failed and eat the whole pack”

 

So to find your big why, you need to dig deep down, and for some people this part can be really uncomfortable. So keep asking why until you’ve run out of answers.

 

Here’s how you find your big why

 

“I want to lose 10lb while on the EAT Smart program”

WHY?

“Because I want to look better”

WHY?

“Because I’ve got a holiday in 2 months that I want to look good for”

WHY?

Because I don’t want to feel self conscious in my shorts on the beach”

 

Just keep digging until you get to your real reason why, and tell the truth in every single answer. If you lie to yourself you will never achieve what you want. The truth shall set you free J

 

Once you’ve figure out your why, you need to figure out your when. In the example above I said I plan to give away 10’000 copies of the EAT Smart within the next 5 years. I set a deadline, something to aim for.

 

With the weight loss example I used I said “I wanted to ose 10lb for a holiday in 2 months”

 

Setting deadlines gives you something to aim for, something definite. If you don’t set a deadline, it will never get done.

 

So know you know your what, your why and your when, now you need to figure out what you are going to do about it. This is where the rubber meets the road. This is where you sit down and plan exactly what you are going to do to achieve what you have said you are going to achieve. One you’ve made the plan, make a commitment to follow through each and every day until you reach your target.

 

How?

 

In the weight loss example it could be as simple as following the EAT Smart Diet Solution 100% without deviation for the two months and following a SMART training program.

 

To take that a stage further and really take charge of your goals is to create daily action steps that move you forever closer to your goals, they also keep you on track. How? Each day write down three things that you must do before you go to bed to guarantee you reach your goal and then don’t go to bed until you do what you said you are going to.

 

Then before you go to bed check your list to see of you had done them. If you haven’t completed your tasks, ask yourself three simple questions: If not, why not? Is there still time do something about it? Am I still on track?

 

By making yourself more accountable and taking at least 3 steps in the right direction each and every day you will get to where you want to be faster than ever.

 

So a quick recap:

  • Decide WHAT you want. Set BIG SCARY GOALS
  • Find your big WHY
  • Set a deadline by deciding on your WHEN
  • Then commit to a plan deciding WHAT you are going to do about it each and every day until you get it

 

Every action causes reaction. So make every action you take a positive one.

 

Be awesome,

 

Marc Kent author EAT Smart Diet Solution

 

 

Author: EAT Smart Diet Solution. Get Your FREE copy here: EAT Smart Diet Solution

Why The Scales Lie

As a holistic health coach I’m constantly warning people that the scales are an evil contraption designed to make us feel bad about ourselves and so “diet clubs” can look down on you and say “have you been cheating” to make you feel even  worse!

I constantly tell people over and over again that daily weighing is unnecessary, yet how many of you cannot break the ritual of hoping on the scales every day. Do your self a favour and throw the scales in the bin or my favorite, give them to someone you don’t like! If you can’t bring yourself to do either of those then you should definitely familiarize yourself with the factors that can influence its readings. When you factor in things like water retention, glycogen storage and changes in lean body mass, fluctuations in your body weight is normal. The bathroom scale should not be looked upon as your sole guide of success or failure. Once you understand more about how the body works, you can free yourself from the daily battle with the bathroom scale.

Your body is made up of approximately 60% water. Daily fluctuations in the body’s water content can send scale-watchers into a panic if they don’t understand what’s happening. Two things that can influence water retention are water consumption and salt intake. As strange as it may sound, the less water that you drink, the more of it your body retains! If you are even slightly dehydrated your body will hang onto its water supplies, possibly causing the number on the scale to creep upward. So if you are thirsty, drink up as you are already dehydrated!

Excessive amounts of salt (sodium) in our diet can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. As a guide, we should only eating between 1,000 and 3,000 mg of sodium per day, so it can be easy to go overboard. Sodium is a sneaky substance, its in nearly everything you eat and drink. The more highly processed a food is, the more likely it is to have a high sodium content. That is why, when it comes to nutrition I recommend sticking to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, frozen meals and anything that comes packaged in a box.

Women may also retain several pounds of water prior to menstruation. This is very common and the weight will likely disappear as quickly as it arrives. As with general water retention, pre-menstrual water-weight gain can be minimized by drinking lots of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum.

The body stores carbohydrates as glycogen. Think of glycogen as the fuel tank for daily living. Some of this glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and for every gram of glycogen stored the body stores approximately 4 grams of water. This can add up to 3-4 pounds of water weight when its stored. Your glycogen supplies, along with the stored water, will shrink during the day if you fail to take in enough carbohydrates. When this happens our weight will drop on the scales but its only temporarily because as soon as we eat a meal containing carbohydrates the body will fill the glycogen fuel tank along with storing water. It’s normal to experience glycogen and water weight fluctuations of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, however I can imagine they would make the weekly weigh-in at the diet club frustrating, something I’m sure they don’t tell you about!

People also tend to forget the actual weight of the food that we eat on a daily basis will affect the number on the scale. So eating a big meal along with any drinks before hopping on the scale is only going to result in a higher reading. The 5 pounds you put on right after eating a huge meal with drinks is not fat, it’s the weight of the food and will be gone in several hours when the body has finished digesting it. For this reason, it’s a good idea to weigh yourself first thing in the morning before you’ve had anything to eat or drink.

In order to store one pound of fat we need to eat 3500 calories above our daily caloric needs. So if you take the above example, to actually store the above dinner as 5 pounds of fat, you would have to eat a massive 17,500 calories. This is highly unlikely, and in fact it’s probably not humanly possible(but please don’t try to prove me wrong!). So if the scale goes up 3 or 4 pounds overnight, relax, as it’s most likely increased water weight, glycogen, and the weight of your dinner. Bear in mind that the 3,500 calorie rule also works in reverse. If our goal is to lose one pound of fat you will need to burn an extra 3,500 calories more than you take eat. Generally, it’s only possible to lose 1-2 pounds of fat per week. So when you follow a severely low calorie diet that causes your weight to drop 10 pounds in 7 days, it’s physically impossible for all of that to be fat. What you’re really losing is water, glycogen, and muscle.

This brings me to the scale’s sneakiest lie. The scale doesn’t just weigh fat; in fact it only tells you how heavy you are under gravity at that moment. So when you hope on the scale what it collectively weighs your muscles, bones, water, internal organs, in fact everything that is you. Losing weight and losing fat are two different things and in fact, the scale has no way of telling you what you’ve lost (or gained). With that in mind, if you have been on a restrictive diet and lost a lot of weight in a short period of time then you have probably lost a lot of muscle tissue. Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue, the more muscle you have the more calories your body burns on a daily basis, even while you are sat reading this. That’s one of the reasons why a fit, active person is able to eat considerably more food than the dieter who is painfully counting points and who is unwittingly destroying muscle tissue. Also if you are losing a lot of weight by crash dieting and not exercising and therefore by sacrificing muscle tissue you will not get the body transformation results you desire. You will just end up a smaller version of yourself. Or as one of my clients recently put it, a smaller fat person!

If you were to compare your muscles and fat to gold and feathers with one pound of fat being a big lumpy bag of feathers, and one pound of muscle as a small but extremely valuable piece of gold. Our goal would then be to get rid of the lumpy feathers and replace it with as much gold as possible. So in effect we would weigh exactly the same the only problem with the scale is that it doesn’t differentiate between the two. It can’t tell you how much of your total body weight is lean tissue (gold) and how much is fat (feathers).

Skin-fold calipers, hydrostatic (or underwater) weighing and bioelectrical impedance are all methods we can use to measure our body composition to discern whether we are losing (or gaining) fat and muscle and while none of these methods are 100% accurate, they offer a better way of measuring our bodies changes than the scale.

Now if the thought of being pinched, dunked, or gently electrocuted doesn’t appeal to you, don’t worry, one of the best measurement tool of all is a simple tape measure and your very own eyes. If the tape is showing that you have lost inches, your clothes fit better and the person looking back at you in the mirror is a leaner, fitter more confident person who isn’t bound by different coloured days then surly that is a better judge of your success than the lies from the bathroom scale.

Do yourself a favour and buy yourself a big hammer and introduce it to the springy, beady eyed lying menace, not only will you release a lot of built up tension but you will feel better for it, (just be sure to wear the correct safety clothing)!

Train Hard, Eat Smart!

Marc

Author: EAT Smart Diet Solution

 

PS. Please do me a massive favour and share this with your Facebook and Twitter friends

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

EAT Smart Diet Recipes

I often get emails from people who are not sure what to eat when they begin the EAT Smart Diet Solution and so I thought I’d share a few recipes from the EAT Smart Cook Book.

EATing Smart really couldn’t be any simpler, all you need to do is keep it simple and try not to over complicate anything.

Breakfast seems to be the biggest issue so where better to start?

EAT Smart Breakfast Recipes:

Spring Vegetable Frittata

 

EAT Smart Diet Solution recipe

 

 

 

 

 

Ingredients

  • 3 tablespoons (45 mL) olive oil
  • 3/4 pound (340 g) wild mushrooms (such as shiitake), chopped into bite-size pieces
  • 1/4 cup (60 mL) sliced green onions
  • 1 teaspoon (5 mL) fresh thyme
  • 3 large organic eggs
  • 2 tablespoons (30 mL) each of two chopped fresh herbs (such as chives, parsley, or chervil)
  • Squeeze of lemon

Directions

 

  1. Preheat oven to 350°F/180°C. Beat eggs in a mixing bowl and set aside.
  2. Heat a cast iron pan on high. Add olive oil and mushrooms. Toss with salt and pepper and sauté 4-5 minutes.  Reduce heat to low, add green onions and thyme and sauté 2 or 3 minutes.  Stir in eggs until they begin to turn firm.
  3. Put cast iron pan in the oven and bake 5-6 minutes.
  4. Dress with herbs and lemon juice and serve.

 

Serves 2

 

Strawberries and Coconut Quinoa

 

EAT Smart Diet recipes

 

 

 

 

Ingredients

  • 1 cup  (240 mL) quinoa
  • 2 cups (475 mL) water
  • 1 can coconut milk
  • 1 teaspoon (5 mL) sea salt
  • 2 tablespoons (30 mL) organic raw honey or to taste
  • 1 cup (240 mL) sliced organic strawberries

Directions

  1. Combine the quinoa with water in a pot, cover and cook over medium-low heat until cooked through, about 30 minutes.
  2. Combine coconut milk, salt, and honey in a pan over medium-low heat and simmer, stirring, for 5 minutes.
  3. Divide the coconut milk mixture in two.  Pour one half of the mixture over the cooked rice.
  4. Divide the quinoa into servings, spooning the rest of the coconut milk mixture over them.  Garnish with sliced strawberries.

Serves 4

 

EAT Smart Lunch Recipes:

Tomato Basil Soup

 

EAT Smart Diet

 

 

 

 

Ingredients

  • 1 28 ounce (794 g) can tomatoes
  • 4 tablespoons (60 mL) olive oil
  • 5 tablespoons (75 mL) minced fresh basil
  • 1 ½ teaspoons (7.5 mL) dried oregano
  • Salt and pepper to taste
  • 2 cups (475 mL) chicken broth
  • 4 cloves garlic, minced
  • 1 large onion, diced

 

Directions

 

  1. In a large saucepan over medium heat, saute the onions, 4 cloves of garlic, and 3 tablespoons (45 mL) of basil until tender.  Add the tomatoes and their liquid and simmer for 30 minutes.  Season with salt and pepper.
  2. Place the mixture in a food processor and purée the mixture until the desired consistency is reached.
  3. In a small saucepan heat olive oil.  Add the remaining basil, garlic, oregano and sauté for 5 minutes.  Combine the herbs chicken broth and tomato mixture and simmer until heated through.  Serve immediately.

 

Serves 4

 

Crab Salad

EAT Smart Diet Solution crab salad

 

 

 

 

 

 

Ingredients

  • 1 cup (240 mL) olive oil
  • 1 cup (240 mL) red wine vinegar
  • 2 large garlic cloves, minced
  • 1 pinch salt
  • 1 pinch pepper
  • ¼ cup (60 mL) minced fresh tarragon
  • 1 pound (450 g) lump crab meat
  • 6 cups (1.4 L) mixed greens
  • 6 small (1.4 L) lemon wedges

 

Directions

  1. In a mixing bowl combine the oil, vinegar, garlic, salt, pepper, parsley, and tarragon.  Add the crab and place in the refrigerator.  Toss every hour for 4 hours.
  2. Serve on a bed of mixed greens and squeeze a lemon wedge over right before eating.

 

Serves 6

Alternatively, you can substitute chicken, prawns, turkey or eggs in for the crab meat

Chicken Italiano

eat smart diet chicken italiano

 

 

 

 

 

Ingredients

  • 1 tablespoon (15 mL) fresh basil
  • 4 tablespoons (60 mL) olive oil
  • 4 chicken breast halves
  • 1 cup (240 mL) chopped olives
  • 4 cloves garlic, minced
  • 1 cup (240 mL) chopped mushrooms
  • ¼ cup (60 mL) minced fresh parsley
  • 1 28 ounce (794 g) can stewed tomatoes

 

Directions

 

  1. Place chicken breasts between waxed paper and pound very thin. Cut into bite sized pieces
  2. Place the chicken in an oiled casserole dish. Sauté olives, garlic and mushrooms for 4 minutes.
  3. Add remaining ingredients and reduce slightly. Pour the sauce over the chicken and bake for 35 minutes.

 

Serves 4

Haddock with Vegetables

 

diet recipes

 

 

 

 

 

Ingredients

  • 1 teaspoon (5 mL) dried dill
  • Salt and pepper to taste
  • ½ teaspoon (2.5 mL) olive oil
  • 2 tablespoons (240 mL) lime juice
  • 1 small onion, minced
  • 1 small zucchini, diced
  • 1 small red pepper, diced
  • 6 ounces (170 g) skinless boneless haddock

 

Directions

 

  1. Place haddock on parchment paper and spread with olive oil, then top with all other ingredients.
  2. Fold the parchment over the fish and crimp to seal.  Place in a baking dish and bake in a 375°F/190°C oven for 30 minutes.

 

Serves 1

 

Herbed Pork Roast

diet recipesIngredients

  • 1/2 teaspoon (2.5 mL) dried marjoram
  • 1/2 teaspoon (2.5 mL) rubbed sage
  • 1/4 teaspoon (1.25 mL) salt
  • 1/8 teaspoon (.75 mL) celery seed
  • 1/8 teaspoon (.75 mL) ground mustard
  • 1/8 teaspoon (.75 mL) pepper
  • 1-1/2 pounds (680 g) boneless pork loin roast

Directions

  1. Combine the first six ingredients; rub over roast. Cover and refrigerate for 4 hours or overnight.
  2. Place roast on a rack in a shallow roasting pan. Bake, uncovered, at 325°F/160°C degrees for 2-1/2 hours. Let stand for 15 minutes before slicing. Refrigerate or freeze remaining pork (may be frozen for up to 3 months).

Serves 4

 

There’s a sample of some of the delicious meals you can eat while following the EAT Smart Diet Solution. Hope this has helped you with some ideas.

 

If if you need any more inspiration, the please grab a copy of the EAT Smart Cook Book.

 

 

The EAT Smart Cook Book goes hand in hand with the EAT Smart Solution and contains over 100 hundred recipes sure to help you reach your fitness and fat loss goals in the shortest time possible.

Included is a guide on how to EAT Smart, from cooking to shopping and how to make the smart choices when eating out.

With sections for breakfast, lunch and dinner, including a selection a desserts and snacks, smoothies and side dishes there is enough to keep you on track and moving towards your fitness and fat loss goals without getting bored.

Below is a brief list of what’s inside:

  • Aspargus Omelet
  • Wild Mushroom Frittata
  • Tropicana Smoothie
  • Strawberry juice Cooler
  • Miso Soup
  • Goji Berry Wild Rice Salad
  • Savory Black Bean Cakes
  • Pan-Seared Scallops with Lemon Sauce
  • Indian Potato Pancakes
  • Orange Juice Yogurt Sorbet
  • And many many more

 

Grab the EAT Smart Cook Book for £17.99

Click the ‘Buy Now’ button to pay via paypal:

 

Click the ‘Buy Now’ button to pay via paypal:

 

How this works:

Click Buy Now to go to paypal and pay for the How to Eat Smart Cook Book

You can pay either by logging into your existing paypal account and paying or without logging in just with your credit card

If you pay with your paypal account you will be automatically redirected back to barnstaplepersonaltrainer.co.uk to a page you can download the Cook Book from

If you pay via credit card without logging into paypal, once you’ve paid click the button which says “Click to return to barnstaplepersonaltrainer.co.uk and download your E-Book!”.  You will be redirected back to barnstaplepersonaltrainer.co.uk to a page you can download the Cook Book from

Please Note: This is a downloadable e-book program. You will NOT receive anything physical in the post. The entire program will be available for you to download and get started on minutes after ordering. This program is NOT available in stores, so you can only access it through this website.

Clicking the above order button will take you to a secure page for the transaction by PayPal, one of the most secure processors of online payments in the world. Upon confirmation of your order, you will immediately be redirected to a download page to download the e-book program as well as the worksheets. If you have a high speed internet connection, the downloads usually take no more than a minute or two. The e-book download is in a PDF format, so you will need Adobe Reader installed on your computer to open the files. Most computers already have Adobe Reader installed, but if you don’t currently have it, a free download is available once you’re on the download page.

EXPOSED: Three Myths Of Fat Loss

The fat loss industry is rife with myths and lies, all designed to ensure that you fail on your quest for a leaner healthier body.

 

Most of the lies are told by the multi billion dollar “diet” industry that tells you to drink this skinny shake or that diet pill so that you buy there snake oil with the only thing getting lighter is your wallet or purse.

 

Today I’m going to expose three of the biggest myths in the fat loss industry and offer you three tips to ensure you reach your goals as quickly and safely as possible.

 

Fat Loss Myth One: You Must Count Calories To Lose Fat

 

This myth rears its ugly head all the time and at first glance it might seem obvious that counting calories is a sure fire way to lose fat.

 

But unfortunately its not as simple as eat less, move more. And deep down I think you know its true. We all have a friend that can eat and eat all day long and not gain an ounce in weight. Conversely, we all have a friend who simply looks at a cake and the pounds pile on. This is because there are greater forces at play than simple calories.

 

And to understand how these forces work and why they make calorie counting redundant we first need to understand.

 

What is a calorie and how it applies to the human body?

 

A calorie is the amount of heat that required to raise the temperature of water by 1 degree Celsius. To get the calorific value of foods they are placed in a “calorimeter and burned to see how much heat they give off and thus give us the calorie value you see on food labels.

 

Which sounds all well and good but since when did burning foods in a machine in a controlled experiment relate to the human body?

 

Exactly, it doesn’t!

 

The calories in vs. calories out theory has been twisted to fit us. Granted the human body uses energy to live but this is constantly changing and no two people use this energy in exactly the same way as our body is a constant state of unbalance with many factors acting to determine how much energy we use.

 

Most people have heard of the term “metabolic rate” which refers to how many “calories” the body uses per day. It’s like the tick over in your car. You turn the engine on and the car burns fuel at a constant rate while ticking over. Put your foot on the gas and it burns more fuel.

 

But our metabolism isn’t as predictable as a cars tick over as its in a constant state of flux with many hormones acting upon our body at once altering our metabolic rate.

 

For instance, if you become stressed the body releases a hormone called cortisol. Cortisol is an activating hormone and get our body for action, whether that be getting up on a morning or running/fighting for our life as part of the fight or flight response.

 

But cortisol also has a downside, as it suppresses your recovery and regeneration hormones testosterone and human growth hormone. If testosterone is suppressed then its opposite hormone oestrogen will elevate.

 

Elevated oestrogen levels can lead to mood swings, insomnia, insulin resistance and weight gain, especially around the hips, butt and tummy region. Men will also increase the chance of developing man boobs.

 

But that’s not all; elevated oestrogen levels will suppress your thyroid hormone. Your thyroid is responsible for dictating the speed of your metabolism, or to put it another way, the speed at which your body’s engine ticks over.

And if your metabolism has been slowed down then the value of the “calories” in the food you are eating goes up. So if your body is under stress that 100 calories diet bar could be worth 200 calories, or in a chronic situation it might be worth 300 calories.

 

And that is why counting calories is a waste of time for the most part. If it was 100% true 100% of the time for 100% of people then everyone who cuts calories would lose weight but we all know that to be true. As I mentioned above we all know some one can eat as much as they want and never gain weight and other who are only eating 500 calories per day on those skinny shake diets and still put on weight.

 

Imagine how stressful it would be to only eat 500 calories per day and still gain weight. And this is only the stress that we perceive; the human body becomes stressed constantly. For instance if you don’t drink enough water your body becomes stressed. If you drink alcoholic or caffeinated beverages your body becomes stressed. If you don’t get enough sleep your body becomes stressed. Pretty much anything and everything can affect your body’s stress levels on a hormonal level.

 

So What Can You Do About It?

 

The EAT Smart Diet Solution removes all foods that are known to cause a stress the body and encourages a lifestyle change to more nutritious foods. By implementing the EAT Smart Diet Solution for at least 30 days you will help reboot your body’s metabolism as well as detoxify all the organs of the body. Doing this will result in not only a cleaner, less stressed internal environment but you will also find you have more energy, your skin and hair will begin to glow and as a side effect you should drop a load of unwanted body fat.

 

 

Fat Loss Myth Two: You Have To Do Tons Of Cardio In Your “Fat Burning Zone” To Burn Fat

 

This myth follows on from the calories in vs. calories out myth from above, trouble is once you start with the cardio your on a hiding to nothing.

 

The “fat burning zone” does exist BUT it is flawed when it come to rapid fat loss

 

I’ll explain.

 

When you exercise in your “fat burning zone” you burn a higher percentage of the calories from fat which all sounds very good initially and that why you see thousands of people pounding away on treadmills or on the elliptical trainers as they get hooked on the initial result, granted you will lose weight when you first start a cardio program – if you’ve not exercised for a long time or if you’ve never exercised at all – BUT the results soon come to a grinding holt.

 

This is because the body is very good at adapting to the stimuli of steady state cardio. Think about it, the first time you ran a mile you might of found it hard, but the second time it was easier and the third time easier still etc. and you would have likely lost weight as your body adapted to your one mile run.

 

Over time you would have noticed the results dry up and so you decide to run two miles, which initially was harder but just like you adapted to running one mile your body adapted to two miles and this continues until you are running for an hour a day every day.

 

Which is brilliant if you have the time and you love running but there is a far better way and one in which you can burn more calories in a shorter period of time but also set your body up to burn more calories after exercise through an after burn effect.

 

By training harder you will  increase  your Excess Post Oxygen Consumption or EPOC which means you will burn more calories after your workout.

 

How To Do It

 

Try adding circuits of alternating exercises and work at as hard as you can for 30 seconds at a time with 15 seconds rest between each exercise.

 

For instance you could do the following 5-exercise circuit for 5 rounds.

 

  • • Press Ups
  • • Squats
  • • Recline Rows
  • • Reverse Lunges
  • • Burpees

 

To do the workout you would do 30 seconds of press ups followed by 15 seconds rest, then 30 seconds of squats with 15 seconds rest. Do this until you have completed all 5 exercises. This is one round. Perform 5 total rounds.

 

Exercising in this manner will not only burn a ton of calories during the session but will rev up your metabolism for up to 36 hours afterwards meaning you will burn more fat than conventional cardio training.

 

Fat Loss Myth Three: Lifting Weights Will Make You Bulky

 

If was paid a pound for every lady who told me that lifting weights makes you bulky I would be a very rich man indeed and I’d probably be writing this article on a beach somewhere in Bali

 

 

But I don’t and so I’m writing it in sunny North Devon.

 

 

This myth is one of the biggest lies that is ultimately holding most women back from getting the lean toned body that they want. And there really is no foundations for this myth to stand.

 

 

So where does it come from?

 

 

Maybe it comes from all the images of all the pumped up men that grace the covers of body building magazines. Thing is most of the men you see on the covers of these magazines are so full of steroids that they cannot help but grow huge muscles. They also eat a ton of food and train a specific way to grow large muscles.

 

 

But the thing is, without these dangerously large doses of steroids most of these men, even the genetically gifted ones would struggle to gain lots of muscle.

 

 

Another reason why ladies would perceive that they are “bulking up” is because they think that exercising is an excuse to continue to eat bad. Unfortunately you cannot out train a bad diet, just as you can’t out diet a faulty hormonal system.

 

 

When you continue to eat bad while adding a weight training program to your exercise routine you might gain a little bit of muscle, and this is good as the muscle you do gain will increase your metabolic rate allowing you to eat more food without gaining weight, but if you’re not burning the fat off the muscle that sits underneath the fat will get pushed out more giving the appearance of an increase in size.

 

But as mentioned you’re not bulking up, you’re just not doing the right program and/or you’re using exercise as an excuse to continue to eat cake.

 

 

How To Sculpt Lean Sexy Muscles While Burning Fat At The Same Time

 

If you want to get sexy you’ve got to get strong! Stronger muscles will allow you to carry out your daily tasks more efficiently as well as burn all that unsightly body fat. Getting stronger means lifting heavier and heavier weights, with good form over a period of weeks and months.

 

One of the best ways to do this is by adding weight training to your fitness program and perform the workout with none competing supersets. This means you would do an exercise for lower body followed by an exercise for your upper body.

 

For instance you could do a set of 12 squats, rest briefly and then do a set of lat pull downs. You would repeat this 2-3 times. You could then do a set of 12 lunges, rest briefly and then do a set of 12 dumbbell shoulder presses. Again you would repeat that 2-3 times.

 

The weights that you lift should be heavy enough that you only just manage the twelfth rep while using good form. If it gets sloppy and you have to wriggle around to do it then the weight is too much for you at this present time.

 

Putting It All Together

 

Ok so I’ve given you a lot of information there so I’m going to give you my 5 top tips on how to sculpt the lean sexy body that you want.

 

  1. 1. EAT Smart:  Follow the EAT Smart Diet Solution Program to the letter for at least 30 days. This will not only help you to detoxify your body but by Eliminating All Toxins from your lifestyle you will have a healthier body that will reject body fat rather than store it.
  2. 2. SEE Number One: Seriously, you cannot out train a bad diet and you cannot out diet a bad endocrine system. By eating foods that the body either treats as a toxin or foods that elicit an inflammation response you will cause unneeded stress which will turn your body into a fat storing machine rather than a fat burning machine.
  3. 3. Lift Weights: The amount of muscle you have directly influences the speed of your metabolism. Muscles need food to “live”, so by lifting weights in the manner outlined above you will build lean toned and strong muscles that will give your body shape as well as rev up your metabolism so you burn more fat all day.
  4. 4. Do Smart Cardio: Smart cardio or metabolic conditioning should be carried out after your weight training to really drive up your metabolism through the EPOC response mentioned earlier. By performing a body weight circuit training session straight after your weight training you could be burning fat for up to 36 hours after the training session!
  5. 5. Drink More Water:  Water is the most important nutrient for the body. If we become dehydrated the body will not function properly and will become stressed and by now you know what stress does to you fat loss efforts. Furthermore if you are dehydrated the body will hold onto your fat to dump any toxins that are not being flushed out of the system. So make an effort to drink 1 litre of water per 50lb of bodyweight daily. Add a small pinch of sea salt to the water to aid absorption.

 

Kerry Kent EAT Smart Diet SolutionBy following these exact protocols Kerry was able to lose over 42lb and go from a UK dress size 16 to an 8 and sculpt a lean sexy body in the process.

 

In summary, train hard, EAT Smart and lift weights and you’ll get the body that you want.

 

 

 

 

Marc Kent

Author: EAT Smart Diet Solution

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