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”.




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”


“Because I want to look better”


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


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.




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!


Author: EAT Smart Diet Solution


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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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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


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The Story Of The Three Little Pigs And My Beliefs On Nutrition

3 liitle pigsNutrition, it’s a minefield. It seems that everyone you talk to has an opinion and everyone wants to offer you advice on what to eat, what not to eat and what constitutes a “healthy diet”



And when it comes to fat loss everyone is divided on what the best method is for shifting the pounds. From low fat, high carb diets, to no carb diets, to shakes to pills, and even the good old everything in moderation speech that people cling to as a justification to eating junk.



But what is moderation? Is one bar of chocolate per day a moderate amount? Or maybe one or two glasses of wine per night is a moderate amount? And the thing is, what could be classed as a moderate amount for one person could be classed as excessive for another.


EAT Smart Diet Solution caloriesThen you get the “it’s all about calories brigade, as long as you burn more than you eat you’ll lose weight”


But is that 100% true?


It most definitely is not, as I’m sure you have a friend that can tuck the food away like it’s going out of fashion and not put weight on. Likewise I’m sure you have a friend that only has to look at a piece of cake and they end up gaining weight and then blame their hormones.


Thing is, if you are struggling to lose weight, even if you have reduced you food intake and have started exercising, then it most likely has everything to do with your hormones.


BUT before you give up and accept your current situation, or seek medication for a thyroid problem or worse consider surgery let me tell you all is not lost.


Baring injury the body that you wear today is the direct result of everything that you have eaten and drank up until this point. The food that we eat and the beverages that we drink are the raw materials of our ever-changing body.  What you put in, is what you get out.


Lets look at it another way. If you were to build a house from the ground up you would or at least should make sure that the ground is level, build strong sturdy foundations and use the best quality material to ensure that the house would remain standing.


It’s a little bit like the “Three Little Pigs” story we all learned at school. The first little pig was lazy and grabbed at the first thing he could to build his house. Unfortunately straw isn’t great raw materials for building a house and so the wolf ate him.


This is like the person who grabs at the first sugary treat or eats processed foods at every single meal. Sure it gets the job done and you fill you stomach but in the long run the lack of nutrients will keep you constantly craving food and the constant blood sugar spikes will lead to insulin resistance and diabetes. In time your body will come crumbling down with problems such as obesity, diabetes, coronary heart disease and cancer.


The second little pig built his house out of wood and granted it was stronger than the straw house, but the wolf still managed to blow the house down and eat the pig, it just took a little more effort on the wolfs part.


The second little pig is like the person who still eats the junk BUT is “exercising” so its ok. To some this might sound ok as the exercise will burn off the junk that they are eating. If only it was as simple as that.



Our body is constantly repairing, rebuilding and renewing every single cell that makes up “you” and the food that you eat is the raw materials the body uses. While exercise is an extremely important part of building a healthy body it also accelerates the break down and rebuilding of our body so we can become stronger, fitter and leaner. If you keep putting the junk and poor quality foods into your body and short change it of all the nutrients it needs it simply wont be able rebuild you a better body. Simply put, you cannot out exercise a bad diet and sooner or later your body will break.


So that leaves us with the third little pig who took his time and built himself a house of bricks and eventually outsmarted the big bad wolf. To build yourself the best, strongest and most robust body ever then you I believe you absolutely must give your body the best raw materials possible.


That means staying away from factory farmed fish and meats that are filled with hormones, antibiotics and are kept in awful living conditions.


It means staying away from dairy which is associated with osteoporosis, childhood diabetes and even cancer, simply put cows milk is for baby cows and we are the only species on the planet that thinks it’s ok to drink another mammals baby food, and from a species that is nothing like us on a biological level.


It means staying away from genetically modified crops such as wheat, which has been cross bred to make it better for making into bread and more profitable for the food industry. Wheat is filled with gluten, which is extremely hard for humans to digest, and causes no end of problems like IBS, diarrhoea, bloating and constipation.


no alcoholIt means reducing or eliminating alcohol which can have a devastating affect on every single organ in the body and can lead to obesity, diabetes, liver failure, gout, cancer and addiction which can destroy families.


It means reducing your caffeine intake, which robs you of energy and interferes with your body’s hormone levels. Caffeine has a direct effect on you adrenal glands forcing the body to secrete adrenalin and puts us on high alert ready for a fight or flight response. It’s this fight or flight response that allowed our ancestors to fight off sabre-toothed tigers but we don’t have much need for this state of readiness while sat at a desk.


Cortisol is also secreted which dumps lots of glucose into the blood to give us the energy for the fight, but because it doesn’t get used insulin is secreted to return the blood sugar levels back to normal, this results in lower blood sugar and craving for sugary foods.


Over time caffeine consumption can lead to anxiety, irritability, mood swings, sleep disturbance, depression and chronic fatigue.  Because caffeine stimulates fight or flight it can also impair digestion, sleep and lead to thyroid problems.


It means eliminating processed foods from your diet that are devoid of nutrients and are filled with preservatives, artificial colours, flavours and sweeteners such as aspartame and MSG.


Aspartame consumption has been linked to brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, lymphoma, birth defects, fibromyalgia, and diabetes. While side effects from MSG range from migraine headaches, panic attacks, sciatica, Huntington’s disease, Amyotrophic Lateral Sclerosis (ALS) with both being linked to Parkinson’s disease and Alzheimer’s disease.


Both aspartame and MSG and its many pseudonyms are used in nearly every single processed and fast food meals and is rife in kids food.


It means drinking more water. The human body is over 75% water and just a slight drop in hydration levels can set of a cascade of symptoms from headaches, low back pain, high blood pressure, depression, high cholesterol, asthma and diabetes. If chronic dehydration goes untreated the body becomes over acidic and cancers start to form. Most people seek medication when they suffer any of the above symptoms.


But medication simply suppresses the symptoms, in other words they hide the pain and are not without their own side effects. Drinking more water will prevent or even cure most of the problems list above. Aim for 1 litre of water per 50lb of body weight (yes, the larger you are the more you need). Not convinced? Then please read the brilliant book “Your Body’s Many Cries For Water: You’re Not Sick You’re Thirsty” by Dr Batmanghelidj


It means EATing Smart!


I truly believe that by implementing the EAT Smart Diet Solution protocols and eliminating all toxins from your diet then you can build a healthier you.


Marc Kent


Author: EAT Smart Diet Solution


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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


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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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Friday Fitness Facts

It’s Friday and time for some more Friday Fitness Facts To Help You Look And Feel Fabulous


1. Exercise Helps To De-stress


While not everyone likes the idea of exercising and for some the very thought of walking into a gym could be quite stressful but once you actually start exercising you your stress levels will go down.

Exercise produces a relaxation response and can serve as a positive distraction that carries over to other areas of your life. Exercise can help to elevate your mood and keep the feelings of depression at bay.

You’re not the only person who will benefit from the positive aspects of adding exercise into your life. When you are less stressed, you’ll become less irritable and this will carry over into your work and family life.


2. Exercise Helps Prevent Disease

Research has shown that exercise can slow down or prevent the onset of heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis (bone loss), and loss of muscle mass. Exercise has also been shown to slow down the aging process.

Regular exercise can help to strengthen the muscles, joints and improve flexibility and mobility, this in turn will reduce many of the aches and pain most adults have, mostly because of the inactive lives they lead.

And as long as you don’t overdo do it, exercise has been shown to boost immune function, helping to ward off colds and flu’s. Trouble is most people don’t get enough exercise.



3. Exercise Lets You Eat More

Pound for pound, muscle is more metabolically active than fat. In other words muscle burns more calories than fat, so the more muscle you have the more calories you will burn, even at rest. And of course you also burn calories while you are exercising.


All this means you can eat more food without gaining weight. However it doesn’t mean you can eat junk every day and expect your waistline to shrink. What it does mean is that the occasional cheat meal wont set you back 10 steps on your weight loss journey.


So once you’ve been through the first 30 days of the EAT Smart Diet Solution you can then go into the 90/10 phase. What this means is that as long as you are eating to the EAT Smart rules 90% of the time you can have the occasional treat without risking piling the weight you have lost.


So if you’re eating 3 times per day, over the course of the week you will have eaten 21 meals and that allows you to eat 2-3 “unhealthy” meals per week without negatively affecting your weight loss.


There you go guys, three more fitness facts to help you slim down and look fantastic.


Marc Kent


Author: EAT Smart Diet Solution


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How Many Calories Does A New Mum Need?

Someone recently asked me a question the other day on how many extra calories someone needs to breast feed their 3 month old. It was part of her nutrition course.


Now I know what the technical answer is, but I don’t like the question.


For instance,  most people don’t really understand what a calorie is.



By definition a calorie is the energy it takes to raise the temperature of 1 gram of water 1 degree Celsius.


The key part of that sentence is that a calorie is a unit of ENERGY. Our body uses energy as fuel just as a car uses petrol. With petrol the car wont run and without food that the body converts to energy we would die.


Thing is different foods have different energy values. Most people think that protein has 4 calories per gram, carbohydrates have 4 calories per gram, alcohol has 7 calories per gram and fat has 9 calories per gram.


But this is irrelevant as different types of carbs elicit a different metabolic and hormonal response on the body. For instance eating simple carbohydrates on their own can result in a rapid surge in blood sugar levels. This requires the pancreas to release insulin to bring blood sugar back down to normal levels. Unfortunately insulin does its job far too well and you end up with low blood sugar levels.


When this happens the pancreas releases another hormone called glucagon, which signals the liver to convert stored energy into glucose to be used by the body as energy.


Unfortunately most people don’t give the liver enough time to do this and so reach for the sugary snacks for a quick energy burst.



This again results in a rapid rise in blood sugar levels, insulin is release and you then end up storing the sugar somewhere. You liver and muscles are your bodies primary “petrol tanks” but if they are already full that extra sugar you have eaten ends up being stored on your hips, butt and tummy.


And the cycle goes on and on and you end up on a perpetual sugar craving eating cycle that can lead to insulin resistance and diabetes.


This all becomes very stressful. Not only mentally as you are constantly having energy crashes, you’re constantly hungry despite always eating and you then start putting on fat.


So not only are you feeling stressed but your body becomes stressed and when that happens things can go from bad to worse!


You see when your body becomes stressed it releases a hormone called cortisol. Cortisol along with adrenalin, is a stimulating hormone, it prepares the body for fight or flight. In other words it ramps up your energy production and aggression. This response has what has ensured the survival and evolution of the human species.


It was kind of handy to have all this energy and aggression in the face of being eaten by a sabre-toothed tiger or being trampled on by a charging heard of woolly mammoths.



However this response is a little over the top considering all you have been eating sugar all day!


Overtime this overstimulation of the fight or flight response can lead to adrenal fatigue with side effects such as severe aches and pains, muscle weakness, loss of exercise tolerance, brain fog, insomnia, depression and fibromyalgia.


If that’s not all, cortisol can interfere with the rest of your bodies hormones. For instance abnormally high levels of cortisol can adversely affect testosterone levels – not to mention, depress your immune system. Testosterone is need for growth and repair of your muscles, bone strength in males and females, ovary function and sex drive.




So if cortisol suppresses your testosterone, your oestrogen will go up. Rising levels of oestrogen encourages fat to accumulate around the belly, hips, thighs, butt and backs of the arms. Think muffin tops and bingo wings.



But worse is that fat cells themselves produce an enzyme that encourages the body to convert testosterone into oestrogen. So you become more oestrogenic meaning your body becomes a fat storing machine!



If all that wasn’t bad enough, oestrogen suppresses your thyroid hormone. Your thyroid is responsibly for the speed of your metabolism. In effect it controls the speed at which you burn those calories I spoke about at the start of this article. So if your metabolism is slowed down by a suppressed thyroid you will be burning less calories. In effect one calorie in a none stressed body can become 2 or 3 in a stressed body.


This all leads me back to the original question: how many calories does a new mum need while breast feeding her three month old baby?


Answer: Unless you know the exact levels of cortisol, testosterone, oestrogen, thyroid and insulin there isn’t an exact answer, there’s simply too many variables at play.


And chances are the new mum is going to have higher than normal levels of cortisol due to a lack of sleep and the constant demands of said three-month-old child and this is one of the reasons why new mums often find it difficult to lose weight.


So in conclusion, if you’re a new mum you will need to eat a bit more food to match the demands of breast feeding your new born baby but I wouldn’t worry too much about the exact amount. As long as you are following the EAT Smart Diet Solution principles, your body will tell you how much you will need.


Marc Kent


Author: EAT Smart Diet Solution


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3 Tips To Better Health


Warning: Do Not Read If Easily Offended

As a holistic health specialist and personal trainer I really admire people who decide to change their health for the better by following an exercise and healthy eating program.


Whether that is following my EAT Smart Diet Solution program and fitness program or someone else I totally respect them, as it often takes a lot of courage to walk into a personal training studio, gym or even one of the local weekly weight loss clubs.


Often people, especially the overweight feel self conscious of how they appear and worry more about what other people think of them. In fact its often this fear of what others think that puts a lot of people off walking into a personal training studio or gym in the first place.


Their concern is that they are too fat and that everyone else there is already super human fit and that the gym is full of men like built like Ryan Reynolds or ladies that look like Jessica Alba



And even if there are members in good shape, people often forget that they too hard to have a first exercise session at some point. Maybe they too felt the same way as you do now.


So what does tell you?


That once you take that first stop across the door you might be pleasantly surprised to find normal every day people that have taking that first step themselves and if you look at their shoes they may have taken a 1000 steps further than you metaphorically speaking.


And those people who have been were you are will be more than willing to support you on your journey.


So if you are thinking about taking that first step on the road to a fitter, healthier you then I’d like to share with you these tips that will make that journey not only quicker but safer too.



Tip 1: Hire A Professional


It’s very tempting to go up the gym with the big arms pumping out the bicep curls or the hot looking lady and ask them for advice. It’s easy to think that because they’re in good shape so they must know what they are talking about.


Just because a person appears to be in incredible shape doesn’t mean they know what they’re doing, or MORE IMPORTANTLY that they are qualified to help other people in their quest for fitness and health.


Often people who are in shape either got there by accident and maybe suffered a few injuries along the way, or they were in pretty good shape from the get go and have no experience of going from fat to thin.


Hiring a professional who has a proven track record of helping people like yourself get the kind of results that you want is quite possibly the best investment you could make for your health.


A professional will be able to give you a training program that is designed for your body as it is now. A properly structured and designed program should incorporate corrective exercise elements to bring your posture back into alignment and improve the integrity of your kinetic chain. Simply follow a mates program, one from the magazines or copying the fit guy or girl in the gym could be a recipe for injury and disaster.


Tip 2: Follow A Principle Based Nutrition Program


Diet! It’s a scary word and one that has many people feeling like a failure before they even start one.


“I can’t stick to a diet”


I’ve heard that sentence hundreds of times and it’s not that the person saying it has no will power, its just the diets that they have followed up to now have failed them.


Most diets have you focusing on counting calories, checking points or drinking disgusting shakes. The fact is that any diet that has you behaving like this is doomed. You cannot live your life with a calorie pocket book in your bag or checking points or mixing shakes.


You become a slave to eating.


And because these kinds of diets allow you to eat crap, yes that is a technical word for junk you have to eat less of it to lose weight.


Trouble is, all that crap messes with your bodies hormones so much that you either crave it or it your metabolism gets screwed and so you end up gaining fat even when you’re only eating 500 calories per day.


So, how about a little common sense?


The EAT Smart Diet Solution isn’t so much as a diet but a change in thinking. Human’s evolved eating natural, organic meats, fruits and vegetables and we did it with hardly any of the disease that is killing modern man.



Obesity, diabetes, heart disease, asthma are all modern diseases brought about by our excessive eating of processed crap that is not designed to nourish our body’s, but instead line the wallets of the food manufacturers making it.



They haven’t got your best interest at heart, they only care about their bank balance.


You are the only person responsible for your health and you owe to yourself, and your kids if you have any to look after yourself, because who will look after your kids if you became ill?


Did I gilt trip you there? Maybe that was my intention!


Sometimes when we are told the stone cold truth it finally hits home the dangers of eating crap.


Or maybe you’re thinking who does he think he is talking to me like this?


At the end of the day, I’m not trying to offend you but you can’t escape that question now that I’ve presented it.


Tip 3: Drink More Water


I’ve been beating this drum about water for a long time now and I’ll continue to do so for a long time.


Chronic dehydration and it’s side effects coupled with our addiction to is the biggest cause of all the health issues we see in modern man today.


If you haven’t read “Your Body’s Many Cries For Water: You’re Not Sick; You’re Thirsty” then please grab a copy ASAP and read it from cover to cover. It is probably one of the best books on health you could ever read?


Want to drop 30lb of weight by doing one thing?


Then drink 1 litre of water for every 50lb of bodyweight.


Sceptical? Then grab yourself a copy.


So there you go, three tips on changing your health for the better.


Sorry it turned into a bit of a rant but sometimes these things need to be said.



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. Thanks 🙂