5 Proven Nutrition SWITCHES for Faster Fat Loss
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By: Craig Ballantyne, CSCS, MS
Every day in March, I’ve committed to sharing a Training and
Nutrition “SWITCH” to help you lose fat. Here are 5 of the
most popular nutrition switches I’ve posted so far:

Nutrition SWITCH #1 – No More Dessert for Breakfast

If you want to lose fat, stop eating dessert for breakfast.

Let’s be honest, most of what people eat for breakfast would
qualify as dessert if served at any other time of day. So
stop with sugary cereals, muffins (let’s be honest, we all
know that muffins = cake), granola bars, and bagels.

Nutrition SWITCH #2 – Switch Your Eating Schedule

If you find that you often “binge snack” at night, try having
a bigger late afternoon healthy snack, and then having a later
healthy dinner.

There’s no magic to not eating after a certain time. I often
eat a big healthy dinner and go to sleep within 30 minutes.
That won’t make you fat. Eating a pint of ice cream & bag
of chips every night while you watch TV makes you fat.

Nutrition SWITCH #3 – Minimize the Junk

Your house doesn’t need to be stocked like the local 7-11.
Keep the minimum amount of treats at home to avoid mutiny
and keep treats out of sight & hard to access.

Make healthy foods (giant bowls of fresh fruit) visible and
places encouraging notes to eat the fruit in the kitchen.

Put ready-to-eat produce in most visible part of the fridge
& hide junk in the back. All research proven to increase
healthy food consumption. And when it’s your time for a
cheat meal, you can enjoy it guilt-free.

Nutrition SWITCH #4 – Go From Processed to Natural

When possible, switch out all processed or “modified”
carbohydrates and replace it with a fruit, vegetable, or nut.

For example, instead of toast with eggs, have an apple and
add spinach to the eggs. Instead of a processed carbohydrate
with your morning coffee, have 1oz of raw nuts (almonds or
walnuts). With steak, eat broccoli, not mashed potatoes or
French fries.

Nutrition SWITCH #5 – Cut the Sugar From Your Post-Workout Drink

If you’re focused specifically on fat loss, you do NOT need
to add sugar (or any variations of sugar) to your after
training drink.

I interviewed top nutritionists about this in 2010, and they
all agreed that for fat loss, you don’t need to force post-
workout sugar into your body. So take it out.

BONUS Nutrition SWITCH – Become Your Own Nutrition Expert

Stop getting fooled by fad diets. Become an expert yourself
by going through a 2-week “intensive nutrition course”.

Here’s how:

Eat a wide variety of food for 2 weeks and record all of
your meals. You’ll quickly know the calorie counts of all
foods and proper serving sizes AND most importantly, what
works for YOU. Very simple. Very effective.

Research proven tips to help you eat better.  Thank you so much for your support.
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Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

I can speak with experience that the key to long term fat loss, increased energy and vitality is learning how food both effects and works in the body.  This book by Craig Ballantyne is a superb starter resource on how to eat for maximum body health.  Short and to the point, it makes for an effective starting point for either The Diet Solution Program or the more complex Burn The Fat Feed The Muscle Program.  Craig’s Turbulence Training is one of the best fat loss exercise programs I have come across.  While it is not required to exercise to lose fat, the right exercise will speed up your results by helping you control the three hormones that tell the body when and where to store  fat.  The Turbulence Training Method also has the benefit of not requiring  fancy gym equipment, it focuses on utilizing your own body weight for resistance training.  I urge you to check it out, it also dovetails nicely with the aforementioned Fat Loss Programs.  I have included a link below, to your success in beating the Fat Gremlins, Grant C.

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Goal Setting For The New Decade: Beyond The New Year’s Resolution
By Tom Venuto
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When you pause and reflect on the past decade as you look ahead to a new one, it makes you appreciate how short life is, how valuable time is and how quickly the time can pass you by – with nothing to show for it, if you don’t plan otherwise.

That’s why the passing of another decade can feel like a wakeup call as much as a fresh start: Looking at the technological wonders that surround us in 2010, I can’t help thinking it feels like science fiction.

In fact, modern technology is one of the reasons why some people have succeeded at body transformation while others have failed.

I’m still in awe of the web. The satellite navigation system in my car amazes me every time I drive. I can store a library of books in a device that fits in my pocket. It blows my mind that we can speak to each other face to face through the internet live on video. That’s straight from Star Trek! And those are just the everyday little things.

The cover story of the January 2010 National Geographic magazine is titled, “Merging Man and Machine” – it’s about bionic limbs. Richard Branson’s company, Virgin Galactic just unveiled spaceship two and is preparing to launch civilians into sub orbital space flights.

It’s the greatest time to be alive in all of human history! Unfortunately, today’s modern conveniences have brought a dark side upon us.

Rising obesity has paralleled the march of technology. The chair-bound, desk-job, computer, car, elevator, television based society of today is helping to make millions of people fat and lazy.

Our current way of life is less than a century old, yet our biology hasn’t changed in tens of thousands of years. Our bodies were designed to move and work, not sit and click.

We’ve become spoiled. Complacent. Dependent. And we are paying a price for it. We are fatter than ever before in all of human history. More than two thirds of Americans are now overweight. One third are obese.

People are dying because they‘re too fat.

Ironically, none of our new technology can solve our body fat problems.  There’s no easy way. No pill. No machine. No drug. More knowledge isn’t going to help. We already have most of the answers. We know more about the human body than ever before. But it’s all academic.

The problem lies in the doing. You have to do the work – in the gym and in the kitchen. Hard work.

We are a quick fix society. It’s partly human nature, but technology is making us more impatient. We can have products delivered to us with one click and even do it from our cell phones. We have instant downloads, movies on demand, and drive through coffee shops. We get  our food made and delivered in just minutes while we are sitting in our cars, and it’s still not quick enough. The internet is blazingly fast, but most people will abandon a web page in seconds if it hasn’t loaded. It’s no different with fat loss. We want six pack abs yesterday.

Simultaneously fighting the pull of human nature and the convenience of new technology is no easy task. But there is a solution: Future Orientation.

The most successful people in the world today are those who have a long term perspective. They plan 5-10 years in advance and beyond. They know how to enjoy and live in the present moment, but they take action and make decisions based on their future vision.

The passing of another decade makes you take stock of yourself and your achievements, or lack thereof. “What did I accomplish in the last 10 years? Am I a better person today than I was in 2000?”

If you don’t like the answers, then it’s time to finally get serious about your future because the next 10 years are going to fly by even faster than the last 10 as the pace of life and society gets even faster.

To succeed in the new decade, think beyond new year’s resolutions. Think beyond the 12 week fitness goal. As you write your goals this year, don’t stop with 3 month or even 1 year goals.

Project yourself into the future: 3, 5 and 10 years from now. For each point, dream, fantasize, visualize: if your body, your health your physical performance were perfect in every way, what would that look like? Describe it in vivid detail.

With our ingrained penchant for quick fixes, we often overestimate what we can achieve in the short term and set unrealistic deadlines on our short term goals. But the flipside is that we often underestimate what we can achieve in the long term, so we set our long term goals too low.  Do you realize that people have gone from broke to billionaire in 10 years? In this internet age, some have done it even faster.

My challenge for you this year is to start thinking about your body and your life with the same type of creativity that has led to our greatest technological advances:

Not the same thoughts as yesterday. Not just positive thoughts. just bigger thoughts. NEW THOUGHTS! Creative thoughts! Inventive thoughts! From new thoughts will spring new goals, new actions and new achievements.

Fitness goals should not take over your life, they should enhance every other part of it. So take this opportunity to achieve balance by setting long term goals for every area of your life – health, fitness, finances, career, relationships, experiences, travel, possessions and spiritual growth.

Most people didn’t set any goals 10 years ago. They’re among the masses who are in the same place today as they were a decade ago.

Some people only set short term goals, so they accomplished a few little things, but then stopped, as if a goal were a final destination rather than a stepping stone along a path. Other people set goals but didn’t follow through on them. They forgot that goal setting and goal achieving are two different things.

Don’t fall into these traps.

If you need coaching in the goal setting process – from the daily and weekly baby steps to the long term goals and dreams that span a decade – read chapter one of Burn The Fat, Feed the Muscle.  If you already have it. Now is the time to revisit it.

If you don’t own a copy yet, you can get the program at:

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Most people make resolutions. Some people set well-formed goals. But long term goals are the goals that almost everyone forgets to set.

If you didn’t do this exercise 10 years ago, do it now. If you do, I guarantee that in 2013, 2015, 2020, you’ll not only find yourself living at a whole new level, you’ll find yourself living in another world – one of your own creation.

Happy New Year!

Tom Venuto, author of
Burn The Fat Feed The Muscle
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Founder & CEO of
Burn The Fat Inner Circle
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PS. Remember, goal setting is just the start. Goal ACHIEVING requires a nutrition and training plan.  Burn the Fat, Feed the Muscle is the most comprehensive fat loss program of its kind because it teaches you every element necessary to succeed: nutrition, cardio training, weight training and “mental training” (goal setting and mindset).

Learn more about the Burn The Fat program at:
Click Here!Learn more about our Burn The Fat Inner Circle community at:
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Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Click Here!

When we work out and enter into a fitness program, often times the gym instructor will ask you to take some high calorie foods. And we are like, “okay?” Taking high calorie foods is not always bad! The main point here is that we also need to be aware of the content of the foods we eat and its role into our body. Here’s exactly what you need to know about calories.

Calories are units of energy. And energy is essential for the body that is why we need calories. We get calories from the food we eat. The higher fat content the food has, the higher is the calorie content as well; however, our body needs healthy fats. And, not all the fats we take from our foods are healthy. Still, the best way to get healthy fats and calories is through the natural way, eating and drinking fruits and vegetables.

Calories are converted into energy once taken into the body. This energy is what we use for everyday living and this energy is also needed by the body systems to function well. Once calories are converted into energy they can be used to break down cells (catabolism) or they can be used into cells/tissues (anabolism). Every time you work out or exercise, the energy is in its catabolism stage. On the other hand, if you don’t want to do exercises, the excess fat in your body will be stored and like a cooking oil placed in the freezer, it will be stagnant, hence; anabolism. And because of this, the stored energy will become a stored fat as well and an extra cell which is equivalent to gained weight.

Now that you have an idea as to how calories work and their role in our bodies, you need to be aware and conscious on the drinks and foods you take. As highlighted above; it has a great impact on gaining and losing weight. When you eat more calories, convert them into useful energies by exercising and eating natural foods that will help flush away stored energies, if not, you may be sorry for the results.

Most people dream of having a sexy and gorgeous body, however; not all can afford the price of medical ways to immediately transform into someone you’ve been dreaming of. Losing weight requires a lot of time and effort. It is impossible to achieve the effects right away. You need to work it out and eat right to make things perfect.

Work out

Every time you move and perspire, a lot of toxins are released from the sweat glands. That includes unwanted fats from the body. Exercising will help tone your muscles and give shape to your body. This will be evident after 6-12 weeks of exercising. As long as you’re properly doing the exercise, you’ll get the results in no time.

Exercising does not only mean going to the gym and using tools like barbells and thread mills. You’re doing exercise when you wash your car, do your household chores, a walk to the park, ride a bike, use the stairs instead of the elevator, and other everyday works that entails movement. And by doing these things, you’re hitting two birds in one stone. You’ll get to do things done on a daily basis and burn the calories from your body.

Cardiovascular activities get your fat burning in high gear. If you want a particular part of your body to have its own shape like the hips, incorporate weights into your work out.

Fat Loss Diet

Eat fat burning foods like fruits and vegetables while exercising. Aside from the fact that these foods help in releasing fats and in boosting up energy, it strengthens the immune system to avoid illnesses or harmful substances to make you unfit.

Do not forget to replenish your body by having fluid intakes from time to time. And that will range from water to fruit and vegetable juices.

Eating alone will not lead to losing all the fats from your body as well as simply working out. Both are important in making your physical and mental state fit. And to achieve the glory of having attractive body, do the equation: work out + fat loss diet = sexiness.

What’s your idea on hypnosis? You’ll probably think of it as a condition being controlled by someone else as if you are surrendering your entire consciousness to another person, right? Well, this is the mistake most people make. Hypnosis is often considered in a negative way which shouldn’t be the case. It only provides bad notion once it is abused. If you’re trying to get a grasp of what good does Hypnosis provide and its relation to weight loss, then keep reading.

Weight loss has long been an issue for a lot of people. Once you commit yourself into losing your weight, you are also committing to change your eating habits. You may think this is difficult to achieve but not at all. Aside from discipline on your diet and work out, you will need full concentration in order to absorb your main goal –to be slimmer yet healthier. This is where hypnosis plays its role as a positive partner of weight loss.

Hypnosis shapes your attitudes, beliefs, thoughts, and behaviors through effective communication technique. It is not limited on your personal state of mind; it is more about expression of thoughts.  This is done in multiple sessions with a professional.

Going back on the statement mentioned earlier, if you want a big change in your life, you will need to go into a program which will help you transform into a person far different from the current. Hypnosis will change the way you see and taste foods. It will make you feel “full” so that you will no longer crave for food. However, you may say, it is easier saying than doing it. Hypnosis will not work if you don’t believe it will. You will just coerce the aim of Hypnosis which is to break the usual habit and behavior towards food. The process will also suggest taking in the right food and drinks. And to motivate yourself, believe in the procedures and effects of hypnosis.

Well, the concept laid above is not only applicable in losing weight. If you want to get an effect or benefit from whatever process you take, get involved. Follow the diet recommended by Hypnosis and get the full package you’re aiming for…a slim and fit body.

Nowadays, a lot of people passionately desire to lose weight the shortest time possible without considering any effects on health and life as well. No matter how expensive the procedure or medication is, most people want to try it as long as it provides the body and figure dreaming of. This is the mistake most figure-conscious persons make. Most diet pills always promise you quick weight loss.

Diet pills were known to miraculously trim those belly-bags but a lot of side effects arise. There are also some which may cause threat to your health leading to severe diseases and constant pain not only physically but financially. You don’t want to experience being rushed in the hospital because of these bad effects brought by diet pills, do you?

Many slimming products offered in the market say that they are FDA approved when in fact they’re not. Not only that, TV commercials, videos, and online ads are some of the means to capture your desire to purchase diet pills through tempting promotional ads. Beware of these techniques. You should take precautionary measures when purchasing medicines that are not prescribed by your doctor.

Side effects like severe headache, nausea, and stomachache may not allow you to sleep well. You’ll be stressed out experiencing the side effects of diet pills. Also, since a lot of substances will be taken out from your body without restoring your vigor and providing additional nutrients, you’ll have low energy to do your daily tasks. You may be thinking now of staying safe and healthy while loosing your weight than experiencing these burdens, correct?

Now that you understand the effects Diet Pills may do to your health, you’ll probably approach it in a whole new light. There are other safe and healthy ways for weight loss. You just need to consult your doctor or dietician to figure out which procedure would best fit your needs. Your health condition should still be prioritized whenever you want to lose weight yet stay fit and healthy. And takes patience and time to get the gorgeous body you’ve ever wanted. So, keep this in mind and you’ll probably achieve a slimmer body while staying healthy.