Diets Just Eat Less? IsThat Really All There Is To It?

Studies Show 4 Proven Tricks to Eat Less Food

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

Author - The Truth About Six Pack Abs

I found these 4 tricks (that are proven to help people eat less food and overall calories) while reading a fascinating book recently called 59 Seconds by Richard Wiseman. I think you'll find these very helpful if you're looking to control your caloric intake and reduce your body fat.

These tricks were tested in scientific studies and are quick and easy to implement. I thought these were VERY interesting...

Trick #1 to Eat Less -- Several studies prove that the size of the bowl, plate, or spoon that you use can directly influence how much food and calories you consume.

Richard Wiseman, in the book 59 Seconds, talks about one study conducted where party guests were randomly given either 17 or 34-ounce bowls and 2 or 3 ounce spoons, and allowed to help themselves to ice cream. It was found that the party guests given the large spoons and large bowls had eaten 14% and 31% more ice cream respectively, than the people using the smaller spoons or smaller bowls. Interesting huh!

Another study conducted at the University of Pennsylvania used a bowl of M&Ms that were left in the hallway of an apartment building. A sign next to the bowl told people to help themselves to the M&Ms. Some days a tablespoon sized scoop was used in the M&Ms and on other days, a larger scoop was used in the bowl. The researchers found that the larger scoop caused people to take TWICE the amount of M&Ms on average compared to the people that had used the smaller scoop.

I've also seen studies referenced in the past that showed that people who used larger plates consumed more calories than those using smaller plates.

The lesson -- Use smaller plates, bowls, and silverware and you may inadvertently reduce your calorie intake. This also means saying NO to seconds and thirds!

Trick #2 to Eat Less -- You've probably heard before that eating slower can help you to eat less because it gives time for the fullness signal to reach your brain and thereby shut off your appetite before you've eaten too much.

However, this study below found a twist on this!

According to Mr. Wiseman in the book 59 Seconds, a study at the Pennington Biomedical Research Center had overweight participants eat a meal at 3 different speeds:

a) their normal rate

b) half their normal rate

c) their normal rate at first, followed by half their normal rate (normal-slow combo)

The results were interesting... Eating at the slower rate caused the men to eat less, but not the women (that's weird!). However, the 3rd group that combined the normal pace at first with the slower rate after that caused both the men and women to have a large reduction in their appetite and eat less. The normal-slow combo was found to be more effective than just the slow-only group. Why? I have no idea, but those are interesting results!

Mr Wiseman stated that the lesson here to eat less is "to start at your normal speed but then savor each and every mouthful".

Trick #3 to Eat Less -- According to the book 59 Seconds, a series of experiments conducted in offices compared putting chocolates right on people's desks vs placing the chocolates six feet away. In another experiment, the chocolates were put inside either transparent or opaque jars. When the chocolates were placed on the person's desk instead of 6 feet away, people ate on average 6 more chocolates per day per person. Also, the chocolates in the transparent jars were eaten 46% more quickly than the opaque jars.

Just shows... out of sight, out of mind! As you may already know, I recommend never even having junk food around your house at all...that way, you're never tempted by it and you're forced to only eat healthy foods... but then you can use your weekly cheat meals to eat junk food out at a restaurant. That way the junk food is never in your house to begin with!

Trick #4 to Eat Less -- Studies have found that people eat significantly more when they are distracted by TV, movies, games, or other distractions. In one experiment mentioned in the book 59 Seconds, people who were more absorbed by a movie ate significantly larger amounts of popcorn compared to those that were paying less attention to the movie.

In another experiment, people who actively listened to a detective story during lunch (being distracted by the story), ate 15% more food than those who sat in silence during their lunch.

The lesson -- ditch the TV and other distractions and focus on your food! Enjoy every bite of your food and you will naturally consume less calories while enjoying your food more.

Lose The Belly Fat With This Workout

Someone asked me the other day which workouts should she choose to do. She was a little confused because in my articles I talk about weight training, kettlebells, interval training and bodyweight exercises. So I could see how she was a little confused.

My answer to her and all of you is use them all. You know the whole variety is the spice of life thing. When it comes to fat loss, gaining lean muscle, losing belly fat and improving your fitness and health vatiety is your best path. Now I mentioned 4 different ways to exercise above do you know the combination and workouts you could put together?

Using variety will keep you motivated and focused on getting to your fitness and fat burning goals. I don’t know about you but I tend to get bored easily and let’s face it exercise isn’t always the most exciting thing in your life. If you keep challenging yourself with new and different workouts you will start to look forward to them. Especially once you start seeing the rewards in the mirror.

The one small problem with using exercise variety like I do is you have to really plan ahead. Back in the old day’s of doing the basic bodybuilding splits you went to your garage or gym or wherever you worked out and were going to do the same workout over and over.

I tend to go by feel sometimes just for whatever reason I might feel like doing a particular exercise or exercises so I do it. I don't want it to sound like I just jump into a workout not knowing what I'll do that day. I do have it planned ahead of time but I will deviate from the plan also.

What I want to give you here is how to incorporate a variety of fat burning and muscle building exercise programs to use. You do need to plan this ahead on at least a weekly basis.

Committ to Weight training Monday and Thursday use total body exercises. As an example:

#1 Deadlifts
#2 Pushups
#3 Clean and Press

Again these exercises aren't written in stone maybe for whatever reason I don't have the feel to do pushups I'll do Incline dumbbell presses instead.

Use heavy weights, keep your reps in the 4-8 range, 4-5 sets each (best for lean muscle gains and losing fat). Yes it is only 3 exercises but with these 3 exercises you have also worked virtually every muscle group, Workout with intensity, haphazard workouts give haphazard results. You workout for a purpose, burn fat, gain lean muscle, losing belly fat and improved fitness and health.


Tuesday and Friday do some Kettlebell exercises - Use timed sets

Set a timer for lets say 5 minutes (this will depend on your fitness level adjust time up or down)

#1 Kettlebell Swings - do as many reps as you can in your time frame
#2 Kettlebell Snatch - same as above

With timed sets every workout try to do more reps than the workout before. You don't need to do 10 more reps if you can't even 1 more than your last workout is progression.

Wednesday and Saturday could be Interval Training.

Do some bodyweight circuits, Jump Rope, go outside and do some sprint intervals.

This is just an example of how you could set up your exercise week. No you don't have to workout 6 days a week this is just an example. You should set up your workout to your conditioning level. Keep your workouts short 45 minutes(for weight training) 20 minutes and under(for kettlebells and Intervals).

Like I said sometimes I feel like doing something in particular so I do it.

I guess in a round about way what I’m saying is if you say to yourself I am weight training today but I really feel like doing Intervals than do Intervals that day. You are motivated to do intervals not weight train that day. Chances are if you say I have to (intead of I want to) weight train you probably won’t even make it through your workout.

Lose Stomach Fat A Fat Burning Workout

A Fast Track Fat Burning Workout To Lose Stomach Fat

Imagine looking in the mirror in a few short weeks and you have not only lost__?__lbs of fat(fill in the blank) but you now have that six pack abs look!

Here is a fast track fat burning workout(no marathon aerobic workouts here). What you will need is 1 kettlebell and your bodyweight that's it.

Most of us tend to store fat, at least partially, in our abdominal area. This is one of the most stubborn places to lose fat from. But in trying to flatten your abs have you taken the best and fastest approach?

Are you using total body exercises in your fat burning workouts? Yeah I didn't think so.


Rule#1 If you want to flatten your abs, firm your butt, gain lean muscle, whatever, the most effective and efficient way is with total body fat burning exercises! Hands down.

What I am going to share with you here is not only the fast track approach to fat burning and to flatten your abs, but how to shape and tone your entire body.

Here are 3 total body fat burning exercises you can easily do at home to help flatten your abs and burn fat fast.

1) Mountain Climbers

Start in push-up position. Brace your abs bring on knee towards your chest. Return the knee to the starting position and repeat for the other knee. Do this in a swift tempo as though you are running.

2) Burpees

Stand up in a normal position. squat down. Put your hands on the floor and throw your feet back so you are in the push-up position. Do a push-up(if your conditioning allows) return to starting position. Yeah you got it the old squat thrust from high school.

3) Kettlebell Swing (No kettlebell? Get one or use a dumbbell)

Stand up straight with your feet just slightly wider than your shoulders while holding one kettlebell(we are doing a two handed kettlebell swing). Flex at the hips as you swing the kettlebell between your legs. Then quickly and explosively flex your butt and swing the kettlebell up to chest level. Perform the kettlebell swing for about 10 reps.

After you have finished with the kettlebell Swing, rest for about 20 to 30 seconds(adjust your rest times to your conditioning level). Then start again and do the whole fat burning circuit as many times as you can in 15 minutes.

Do this circuit of total body fat burning exercises 2-3 times a week. On off days from your weight training workouts. You are weight training aren't you? No! Start!

Make this a regular workout and in a short amount of time(along with a healthy eating plan) and that six pack abs look will be yours.

Remember total body fat burning exercises like I have just showed you are the fast track to lose stomach fat and get that six pack abs look.

Fat Burning And 6 Pack Abs Tips

The "REAL" Real Truth About ABS...


Ok, I know what you're thinking...

You're expecting me to say that the real "truth" to getting lean,
sexy 6-pack abs is to "Fat Burning", right?

You want to tell me that you "already HAVE 6-pack abs" but it's just
covered with an extra layer of body fat, eh?

Sure, that's what EVERYONE says, and it's TRUE...

...SORT OF!

You see, too many people have put in all the "hard work" to get to
single digit body fat levels only to find that when the fat is
gone...

...their abs are still FLAT AS A PANCAKE!

================================

So here's the REAL "truth" about 6 Pack ABS...

================================

You actually have to HAVE "muscle" on your abs in order to achieve
that lean, "ripped" look!

Plus, here's one more little "unknown" that will make getting
6-pack abs EASIER...

You see, the amount of muscle you have on your abs will determine
whether you start seeing your "pack" poke through at 10% body fat
or 6% body fat.

And TRUST ME...there's a WORLD of difference in that 4% gap, as
anyone who's ever tried to "diet down" to single digit body fat
levels will tell you!

As far as I'm concerned, if I can look great at 10% body fat
because my abs have more muscle and are more defined, then all the
better...easier abs!

So you see, the key is to TRAIN your abs hard in the gym, just
like ANY other muscle...with RESISTANCE!

Sure, there are a lot of machines you can find at your local gym
that will target your midsection, but...

================================

Here's a "Quick Bodyweight Tip" For Training ABS...

================================

Most people are especially challenged with hitting their LOWER ABS.

This'll do the trick...

Find yourself a DECLINE BENCH and a bath-sized TOWEL.

Roll the towel up into about a cylinder, about 6 inches high.

Lay on the decline bench with your head toward the top and your
legs straight with feet on the floor.

Place the towel from left to right under your lower back and grab
the bench behind your head with both hands to gain leverage.

The towel increases the range of motion in your abs and ALSO gives
you incredible lower ab activation.

Now, keeping your legs STRAIGHT, raise them in the air until you're
in the shape of a "V" and breathe out forcefully at the peak
contraction point.

Lower your legs SLOWLY but don't give them a break at the bottom.

Raise them back up in the air and continue back and forth until
exhaustion.

When you're abs are toast, finish them off by bending your legs
at the knees and doing "reverse crunches" in the same fashion,
bringing your knees up toward your chest.

================================

Want even MORE " 6 pack abs and Fat Burning advice" +
advanced training tips for EVERY MUSCLE?

Check this out:

==> Fat Burning And 6 Pack Abs Tips

================================

Jag252

5 Fat Burning And Carb Burning Tips

5 Fat Burning And Carb Burning Tips


There is alot of misinformation out there today about what are the best ways to workout for fat burning and get permanent fat loss results. Anyone can lose weight for the short term (see any of the fad diets on the market today). The question and solution is how to go about fat burning to get permanent results.

If you are serious about getting off the dieting yo-yo keep reading and learn the right way to lose that body fat (permanently) gain some lean muscle and live a healthy lifestyle.


Secret #1 - The Death Of The " Fat Burning Zone Workouts "

Your fat loss workouts should be burning carbohydrates, forget about the fat burning zone!

What? I know that's not what most of the so called experts say. My point exactly. Focus your training on resistance training and interval training. Both of these use carbohydrates as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.

Forget the idea of training in your "target heart rate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.

Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fat burning heart rate zone").

If you want to get the most fat burning results in the least amount of time, focus on burning carbohydrates, not fat.

Why should your fat loss workouts focus on burning carbohydrates rather than fat? In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.

What are the results? maximum change in your body composition (helping you lose fat while gaining lean muscle).

Secret #2 - Vary Your Rep Ranges in your strength Training.

In order to train more muscle fibers and burn more carbohydrates, use a range of repetitions within the same workout. My workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.

This will burn more carbohydrates and promote as much muscle growth and fat loss as possible when you are keeping the calories low.

Secret #3 - Your Interval Training Use Variety

One of my favorite ways of doing my Intervals? Believe it or not a Jump Rope that's right! Jumping rope get's your whole body involved get your form down and quick intervals on the rope are great for fat burning.

Also try doing Burpees (you know the old squat thrust from school) Burpees will not only kick your butt but for another simple exercise the fat loss results can't be beat.

Secret #4 - Eat More Often

Okay, so this isn't really a secret to anyone that has read about fat loss. But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.

Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.


Secret #5 - Ditch The Marathon Aerobic Workouts

Are you looking for maximum results in less time? Of course you are, so why spend hour after hour on a treadmill when you can get faster and more permanent results in less time.

The strength training-interval training fat burning, fat loss workouts are efficient and effective - getting you in and out of the gym in under an hour.


But always stick to the best fat loss nutrition plan possible.

Fat Loss doesn't need to be rocket sceince. Eat right use strength training and interval training burn those carbs for fat burning, gain lean muscle, fat free head turning body.

Fat Loss Circuit Training For Extreme Fat Burning

All the abdominal training in the world won't help if you have a thick layer of fat covering them up! This fat-loss training technique will put your metabolism into high-gear...

If you're looking to burn fat as fast as humanly possible, Fat-Loss Circuit Training is the BEST place to start.

Fat-Loss Circuit Training is a training technique designed around the concept of circuit training...moving from one exercise to another with very little rest between exercises. But Fat-Loss Circuit Training has a couple of very unique twists that will help really peel the fat off your body FAST.

Fat-Loss Circuit Training is very simple once you get the hang of it, but it can be one of the most demanding styles of training you can do.

This is a training technique that you can not only feel working WHILE you're training but very strongly AFTER your training session is done...many people report actually FEELING their metabolism increasing for hours afterwards (like their internal thermostat has been kicked up several degrees).

Now, if you're familiar with normal circuit training (with timed, light-weight intervals), please put aside any notions you might have of how this program works. You will not only be harnessing the muscle-building and metabolism-stimulating power of intense, full-set weight training (NOT the typical light-weight, timed intervals of normal circuit training), you will also be incorporating the great calorie-burning effects of cardiovascular training at the same time.

"This unique combination of weights and cardio into one workout is, quite simply, phenomenal for fat burning".


To continue reading this article go to How To Get That Six Pack Abs Look

Obesity and The Swine Flu

Well, it is happening:

Swine flu is beginning to really take hold.

Not just in the United States, but all over the world.

But that's not the scary part...

... the scary part is the fact that being obese OR overweight has now been directly linked to DYING from the swine flu.

My friend Jon Benson put together a 5-minute video that documents these findings.

This is freee for you to view -- and you owe it to yourself to check it out.

Go here --

Obesity and The Swine Flu click.to.watch

Folks, we have to get a grip on this.

And believe it or not, it starts in your kitchen.

Watch the video to find out what to do.

Thanks.

Fat Loss Muscle Building And Exercise: Get That Six Pack Abs Look

Get That Six Pack Abs Look - Interval Fat Loss Training And Weight Training

Despite the misleading infomercials, the perfectly chiseled fitness models in the
commercials did NOT get their perfect body and six pack abs by using that Carb
contraption they got their perfect bodies and six pack abs through REAL interval fat loss training, weight training and REAL nutrition strategies.

Forget What The Infomercials And Celebrity Diet Gurus Tell You They Don't Work.

Interval Fat Loss Training And Weight Training Work.
.
You should know by now that spot reduction is a myth. You don't get six pack abs or lose body fat by doing 1000's of crunches No amount of ab exercises or using the ab gadjets will get you six pack abs or serious loss of body fat

Only by interval fat loss training, weight training and healthy eating will you burn off that unwanted body fat that will then allow your abs to show.

Interval Fat Loss Training and Weight Training Workouts Efficient and Effective for losing body fat to get that six pack abs look.

Six pack abs and permanent body fat loss are obtained with the use of interval fat loss training with the use of compound exercises.

What are compound exercises? They are exercises that use multiple muscle groups for Interval Fat Loss Training and Weight Training.

*Squats
*Deadlifts
*Bench Presses
*Cleans
*Clean and Presses
*Pull-ups
*Dips
*Mountain Climbers
*Burpees

For the ultimate in lean muscle gain and to lose body fat for that six pack abs look these are the exercises you should be using. You could put together a workout of 3-5 of these exercises 3 times a week and you would have an excellant weight training and interval fat loss training workout.

Oh and by the way these workouts shouldn't take you more than 40-45 minutes for weight training and 20 minutes for your Interval fat Loss Training. Doing them on seperate days.

By focusing more on interval fat loss training, weight training and using multi-joint compound exercise as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout which increases your loss of body fat, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone

Using compound exercises when doing weight training and interval fat loss training is proven to increase your metabolism which in turn is causing you to lose body fat long after your workout is over. Having lean muscle as opposed to higher levels of body fat causes body fat loss at a higher and faster rate.

Interval Fat Loss Training and Weight Training Lose Body Fat Get Six Pack Abs

Over the last 10 years, scientific research has indicated a couple of very important
things to us about weight training for body fat loss and the six pack abs look. First of all, lifting heavier weights while exercising leads to a higher caloric consumption by the body in the period for about 1-2 days following the workout when compared to lifting light weights with high repetitions.

So thats why 6-8 repetitions per set is better than 12-15 reps per set when it comes to stimulating the metabolism for losing body fat permanently.

Have you noticed in our talk about losing body fat and getting six pack abs I haven't even mentioned any abs specific exercises? That's because with weight training and interval fat loss training workouts of compound exercises you are indirectly working your abs.

Stop thinking doing hundreds of crunches and other ab specific exercises stick to interval fat loss training and weight training workouts just doing ab specific exercises are not going to create enough of a metabolic response in your body for you to lose belly fat.

I often get asked what the best types of exercises and workouts are for losing body fat in order to get six pack abs. The problem is that most people who need to lose body fat looking to try to uncover their six pack abs are searching for some miracle six pack abs workout that is going to slash the fat off their abs in no time. The Six pack abs miracle workout? Interval Fat Loss Training.and Weight Training.

To Get That Six Pack Abs Look Forget The Hype And Gimmicks Use Interval Fat Loss Training and Weight Training. For Losing Body Fat

Busy Women Fat Loss - Total Body Workouts

Busy Women Fat Loss - Total Body Workouts


Total body workouts forget any thoughts or information you read about spot reducing. Spot reducing doesn't work end of story. The only way to get a firm butt, slender thighs, tight abs and get rid of that saggy arm fat is by training your whole body each workout.

Weight training, kettlebell training, interval training, bodyweight exercises and eating healthy are your keys. In this article I am going to concentrate on the training and workouts for total body conditioning. In other articles we will look at healthy eating for lean muscle gain, fat loss and increasing your energy.

By using total body workouts you will not only get faster and much better results (inlean muscle gains and fat loss) but your workouts will be much shorter. At home or at the gym wherever you workout your workouts should take you at most 40 minutes.

If you are spending more than 40 minutes you are probably not working out at the proper intensity level. Your weight training workouts will probably be the longest in terms of time. But this can also be shortened by cutting down your rest time in-between sets.

I am a big believer in variety in workouts. By variety I mean using all the training systems I mentioned above.

Let me give you a rundown on the 4 training sytems for total body workouts.


There’s different ways to build strength, add lean muscle and lose fat:

Today a begginner bodyweight only total body workouts.

• Bodyweight Exercises. Master your own bodyweight first. Pushups, pullups, situps,
squats, etc are the best place to start. Bodyweight workouts are what I would advise to anyone who is just starting an exercise program.

Here is a begginning Bodyweight program for total body workouts:
1) Prisoner Squats
2) Push-ups
3) Burpees

Stay with this 3-4 days a week for 1-2 weeks. I want you to just get your body and conditioning level ready to take on more diffucult workouts. Work up to 3-4 sets for 8-10 reps. As a beginner if you think 2 weeks isn't enough stay on it longer you will know when its time to move on.

Coming in future articles I'll be covering the following and more.


* Weight Training. Using free weights, barbell training specifically. You can build a
massive amount of strength,lean muscle and achieve great fat loss results with just a simple set of weights.

When doing Weight training Compound exercises like Squats, Deadlifts, Presses, etc build the most strength, lean muscle and is still the best method for fat loss.
most strength the fastest.

* Kettlebell Training You can train at home, or go outside and get some fresh air. Kettlebell training is a form of training that will not only improve the appearance of your physique, it will give you strength and mental toughness that you did not know was even possible.

* Interval Training What most people don’t know is that intervals are the best cardio method for fat loss. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. Intervals continue to burn calories and fat after the training session, and that’s something you won’t get from slower, longer sessions of cardio.

Fat Loss Muscle Building And Exercise: Build Muscle And Burn Fat At The Same Time

Can You Gain Muscle and Burn Fat at the Same Time?


-- By Jon Benson, Author of "7 Minute Muscle"


Many fitness pros just plain don't believe that you can burn fat while building muscle at the same time. Every time I read an article by some doctor or expert claiming it's "biologically impossible" to gain muscle on a hypocaloric diet (a diet low in calories) I just laugh.

I do more than make claims - I have proved this to be true many times. I've had my body fat hydrostatically measured during several peaks. In all but one I showed an increase of muscle mass and a decrease of body fat during a 12-16 week period. The one time I didn't show an increase in muscle mass when was I was training the most in the gym. That may not make sense right now, but it will in a moment.

Read the full article here: Gain Muscle And Burn fat at the same time