Welcome back Slackers!
So, what do you think? Do you have to eat frequent meals to burn more fat? I'm not so sure and I will tell you why in a second.
First, let me say that my last blog post shocked some of my readers. Heck, it shocked me. Never ever did I think I would be saying the exact - 180 degrees - opposite of what I usually recommend. There are trade offs that come with it, meaning that doing the opposite of what I usually do requires some rules to make it work.
However, it's pretty controversial to say that you can do the exact opposite and still get results. Here's why I MUST question my own "dogma" and test it.
I consider myself to be a bit of a scientist. Okay, my science is more of the applied sort. I do not have a laboratory and I don't test things via traditional scientific metrics. My lab is my body. I do track my caloric intake, as well as my macro-nutrients (proteins, carbs, and fats). So, if eating the same amount of calories (only less frequently) produces the same result or better, then why would I not, right?
Put simply, if you follow the "rules", you may get better results from eating all of your calories in just a few meals, rather than more frequent food intake. That is, only if you are taking in the right amount of calories and macros and obeying the laws of what I am going to coin THE ULTIMATE SLACKER DIET.
The most obvious benefit is convenience. If you did not have to worry about getting in frequent meals all day long, wouldn't your life be just a little bit easier. I know mine has become a lot easier. Not to mention, I can save money on supplements like protein powder, feel less hungry, optimize my hormones for building muscle and burning fat, and repair and cleanse my body all at the same time.
So, how did this breakthrough come about? Am I just another flip-flopping flip-flopper when it comes to my convictions?
No. I use the methods that work best with the least amount of effort. Just because I believe frequent meals to be the way to lasting results, that does not necessarily mean that I was 100% correct. What makes it science is the fact that I am willing to test it and open to adapting should the results prove to be conclusive. My preliminary experimentation has been mind-blowing and eye-opening. So much so that I want to develop a program to share what I believe is the ULTIMATE SLACKER DIET.
I also acknowledge that there is more than one way to do things in life. It depends on who you are and how you make nutrition fit into your life. I clung to frequent meals because it helped to correct my hypoglycemia. However, I have not experience any crashes while following a program with less frequent bigger meals.
Allow me to briefly organize my thoughts before I go on and on...
1. How I got to infrequent meals
2. The basic "Rules"
3. The Ultimate Slacker Diet
How I Got to Infrequent Meals
I recently read a book called Engineering the Alpha. Despite it's canned appeal to guys who secretly want to be alpha dogs... Despite it's fascination with quest mythology a la Joseph Campbell and Star Wars... I appreciated the book.
First of all, it was endorsed by the Austrian Oak himself - the one and only Arnold. More importantly, it is based on the science of hormones. And on a personal note, it is the definition of contrarian and extreme. The truthful, yet scientific tone forces you to question things you think you know about metabolism.
One of those tenets in question was the use of frequent meals for stoking metabolism. According to authors Bornstein and Roman, the science behind eating frequently to stoke metabolism is thin. So, that planted the seed in my brain.
Then, I got to thinking back to the days when I worked at the Vitamin Shoppe in Hollywood, CA on Fairfax. There were a few older "old-school" bodybuilders who would come in there and talk about knowing Vince Gironda, the "Iron Guru" himself. These guys still looked great in their 50's and 60's. Plus, I was happy to listen to get any possible insight I could on such an enigmatic and influential legend of bodybuilding.
On one particular occasion, one of these gentleman was telling me about how Gironda would make these protein shakes for people on a cutting diet. He would use the primitive protein of the day, whole eggs, and straight up heavy cream. The guy said the shake would sit in your stomach like a boulder and you could not eat anything for 6 or more hours, even if you wanted to.
Doesn't that sound an awful lot like using infrequent meals as a tactic to burn fat?
We are told that eating more frequently prevents insulin spikes therefore allowing us to burn more fat. Do recall that when insulin spikes your fat-burning hormones are essentially temporarily turned off. Also, we are to believe that the cumulative thermogenic effect of eating frequently will stoke our metabolism beyond belief. But what if eating more frequently actually keeps insulin more elevated throughout the day, therefore preventing optimal fat-burning?
And what if the net effect of a few insulin spikes a day from big meals (especially combined with blood sugar managing supplements like cinnamon extract) actually amounts to less fat storage than the alternative?
What if instead of 3 to 4 hours of fat-burning between meals we could get 5, 6, or even 16?
These are interesting questions that we must ask. And, if we want to be taken seriously as applied scientists, we also must test them and see where they lead.
The Rules
I will not go into every detail here for obvious reasons. However, the basis of infrequent meals is INTERMITTENT FASTING.
I know, I know. I said the "fasting" word. But don't check out on me just yet. Stick around and find out how simple it can be.
Back when I wrote The Slacker's Guide to Rapid Fat-Loss, I was obsessed with mini-fasts. I would add few hours on each end of a fast to multiply the power of it. The cool part about it was that the majority of the fast was while I was sleeping. We all fast 6 to 8 hours every day!
My theory was that if you just added a few hours on each end, you could achieve a positive effect. We are not talking about a juice fast or some religious rite that lasts for weeks. I'm saying stop eating at 8 PM and don't start eating until 10 AM the next day, and you would have a 14-hour fast on your hands.
In the book, they use the numbers 16/8. Who's to say that you could not start with mini-fasts and work up to that schedule? Anyway the basic idea is that you are eating for 8 hours of the day and fasting for 16. In my experimentation, I have been eating my 1st meal at 12 noon and finishing up with dinner at 8 PM.
Not only is this manageable, it's super easy to stick to once you get the hang of it. Let's say I am starving at 11 AM - I just eat an hour earlier and stop at 7 PM instead of 8 o'clock. Of course, you have to be open minded because you will encounter a handful of other controversial, dogma-smashing issues:
You might miss breakfast, something that was sacrilegious even to me only too recently.
You might workout in a fasted state. I use BCAA amino acids, so I was not too worried about this one. Not to mention that I frequently train on just an apple and a scoop of whey when I want to get leaner, which for all intents and purposes is basically fasted.
Other caveats include sticking to the "right" foods most of the time at meals (when you are VERY hungry due to fasting), doing some kind of resistance training, and shooing away all the naysayers who will hassle you because you are "fasting". These hiccups are worth the trouble in my opinion.
The great thing about it is that you can eat as frequently or infrequently as you want, so long as you get the meals in during your 8-hour window and do not exceed your calorie and macro goals.
Enter The Ultimate Slacker Diet
It's been about a week. I am not even following the exact plan, but using fudge factors. I did not do any of the priming protocol in the book. Yet, I know that this is a powerful strategy. Want to know why?
How's burning fat and building muscle at the same time sound to you?
It's the HOLY GRAIL OF FITNESS. And it's very doable.
However, if you want to be able to do it you need to optimize your hormones. There is science that says fasting and caloric restriction increase HGH and promote anti-aging.
Your big infrequent meals will spike insulin somewhat. However, insulin is HIGHLY ANABOLIC. My guess is that the 16 hours of fasting paired with some nutrient timing will more than offset these insulin upticks.
The increase in fat intake is a monster primer for testosterone. Ladies, you may not have as much of the big T in your body, but you will still benefit from taking in good amounts of healthy fats.
What excites me the most is that my Slackers can get even better results with even less effort.
So, as I continue to experiment with this brand new ULTIMATE SLACKER DIET, I will be creating a training program to teach all of you exactly how to do it. I want to play with a few more variables, but keep your eyes open and stay tuned.
In the next few weeks, I will host a webinar where you can come check out some of the specifics. I want to share this amazing strategy with all of you so that we can continue to be the sexiest bitches on the planet with the least amount of training and diet effort possible.
This has the power to boost our efforts by a factor of 10. That means 10 times less effort with the same of better results.
In the next post, I will dive into nutrient timing a bit. You know how I have been saying to avoid carbohydrates in the evening.
I might have gotten it all wrong. Find out why and how I am eating more carbs than ever before bed and waking up LEANER.
Work smarter than you do hard,
AB
Welcome back!
Just a very quick post to announce that I am once again spitting in the face of all the conventional dieting wisdom. I am experimenting with dieting even less, training more infrequently, and getting as good of results or better. You might call this latest round of dogma-crushing experimentation THE ULTIMATE SLACKER DIET.
In fact, that's exactly what it is. Fewer rules and more freedom. A lifestyle that uses the latest in nutrition and training science to get unbelievable results that most will tell you are impossible.
Look, sometimes science starts to build up the trappings of what amounts to religion. And I drank the cool-aid too. We get so wrapped up in defending what we believe to be the truth, that it's easy to forget what science is. Science is questioning.
Here are some things I have been questioning. The answers I am finding will probably SHOCK AND AMAZE YOU...
1. Frequent Meals
Yes, I have screamed from the mountaintops for years that this is the way to eat. The only way to burn fat and build muscle - but is it true? Hey, I have been wrong before. This science thing forces us to look at reality. If we are wrong, we must say so. If it were religion we could just have circular arguments. "Frequent meals are the only way to lost body fat because the Almighty says so". Nope, science is not that easy. What do you think would happen if you stopped eating frequently and just ate 3 or 4 huge meals, rather than 5 to 8 small ones? I am dropping body fat like crazy and gaining muscle.
Of course, the devil is in the details. There are rules and strategies you need to make it work. But my experience so far tells me that you don't need frequent meals at all.
2. Pre-Workout Meals
Who says you have to eat anything before you workout? What would happen if you trained in a fasted state when you first wake up? I know, I know, the science says that you will lose all of your muscle and trigger cortisol to store body fat. Therefore, you would have less muscle and more fat. That ain't what's happening to me. Not at all. Okay, so I take branched-chain amino acids (the VIP amino acids of the body) which offset these forces. But I surmise that even that is unnecessary.
Remember that body fat is a way more efficient source of energy than carbohydrates. Also remember that your morning pre-workout meal is not being digested for hours, so you are likely training fasted too - only without the fat-burning benefits.
3. No More Than X Grams of Protein Per Meal
How many times have you heard that you can't take in more than 25 to 30 grams of protein at a time? Heck, I probably said it to you. What would happen if you took in 90 grams of protein at once instead of three 30-gram feedings? How will you ever know if you don't try? In fact, the science says that if your body needs the protein, it will absorb and digest it just fine, regardless of how much you take in at once. I have a theory...
A lot less protein powder would be sold if everyone knew this! And I have slashed my daily intake from 6+ servings a day to 1 or 2. Did I mention that I am always full (hunger a thing of the past), increasing in scale weight, and decreasing in body fat. How could this be possible?
Yes, like anything, there are caveats. I train hard in the gym a few times a week. I take handful of basic supplements with meals to help manage the digestion - digestive enzymes, probiotics, and cinnamon.
Stay tuned because I will be giving you some more of the dogmatic beliefs we will be questioning as I continue to experiment with what is soon to be toted as...
THE ULTIMATE SLACKER DIET!
Work smarter than you do hard,
AB
Welcome back Slackers!
Just a very quick post to let you know that I am still alive and kicking. Life is hectic with the new baby, but I wanted to share a great recipe that I improvised this weekend for HOMEMADE LOW-CARB SANGRIA.
Now, by default Sangria will have some sugar. It's made of wine and juice, so what do you expect?
However, we can deal with a little fruit juice. It's only guzzling fruit juice on a consistent basis that is likely to disrupt your fat-burning.
As for the wine, I am a big believer that moderate consumption of red wine will never affect your physique. Have one or two glasses of Pinot Noir on occasion and test the theory for yourself! If you find it does "bulk" you up a little, then just cut back when you are trying to slim down or get beach ready.
I chose to use Pinot Noir in the recipe because it has high amounts of resveratrol. That's the miracle antioxidant that keeps you young and may help prevent heart disease. It's also light and refreshing. We love the Lulu B. product, which sells at Walmart for like $6 a bottle. It's better than a lot of $10 bottles...
Give it a try!
Low-Carb Sangria
1 cup Zevia orange soda
1 cup Zevia black cherry soda
2 cups Lulu B. pinot noir
1/4 cup lemon juice
1/4 cup lime juice
4-6 packets Truvia to taste
1 shot Trop 50 orange juice
1 shot apple juice
1 shot Trop 50 pomegranate blueberry
1 shot SOBE Lifewater acai blueberry
2 apples
2 oranges
2 cups mixed frozen fruit (mango, pineapple, peach, and strawberry)
Pour all ingredients into a large pitcher. Cut fruit into small pieces and add to the mix. Stir thoroughly. Pour over ice and enjoy. Make sure to get some of the fruit in your glass! The longer you let it soak the better:)
Makes 12+ servings
*I improvised the fruit juices by adding 1 shot of every juice we had in the house
*The frozen fruit helps to chill it on the fly
*Add light rum to take it up a notch!
You're welcome!
AB
Welcome back! First things first. Things are changing around here. Believe it or not (sometimes I don't), hundreds of people read this humble fat-burning blog every day. Some of them have requested more specific information about dieting without a lot of effort. I want to answer all of your questions, but I just don't have the time to spend hours on every blog post. So, how do I make da lemonade out of this situation? About a week ago it came to me.... The Fit Slacker Newsletter - for the cost of a Starbucks coffee you can get my monthly fat-burning newsletter. It will include more detailed articles about specific fat-burning issues, recipes, workout routines, supplement reviews, and even directly answer your Slacker questions. The first issue is coming out VERY SOON and it will be absolutely FREE. All you have to do is go enter your email here and you will get the free issue. It's that easy. No gimmicks. You get if for free. If you like it, you can get it delivered to your inbox every month for a VERY LOW INTRODUCTORY RATE. I will also offer a ONE-TIME ONLY lifetime membership for a ridiculously low fee. More details coming... Since I will be putting tons of time and energy into the new Fit Slacker Newsletter, I will be keeping the free blogs short and sweet. Don't blink; here's one now... Are Fiber One Bars Healthy? The Answer Might Surprise You Every wondered if Fiber One bars are healthy? I have. Look, they are tasty, but my spidey sense gets a-tingling every time I eat them. They taste a little too good. My gut feeling was that it was one of those cases where they added something healthy to something unhealthy in order to trick us into eating it. For example, drilling a whole in a rock and inserting an acai berry into the middle of it does not make eating rocks a good idea, now does it? By the same token, putting some fiber into a candy bar probably does not make it healthy. But let's dig a little deeper.
The first clue should be a glance at the ingredient list. Let's take a gander:
1. chicory root extract - that's the source of fiber, so far so good
2. semisweet chocolate chips - they break this down further to - SUGAR(1), chocolate liquor, cocoa butter, soy lecithin, and NATURAL FLAVOR
*Okay, so far it's still not so bad. Chocolate is good for you after all. Remember that this is the first reference to sugar. And the thousands of chemicals allowed by the FDA to be called "natural flavors" kind of worries me. But let's keep going.
3. whole grain oats - I don't believe the human diet should include much oats, but in and of themselves they are not so bad, so long as they are eaten at the right times and not processed - I suspect they may be using the term "whole grain" liberally.
4. corn syrup (2) - let's face it; this is really just more sugar - I also do not believe that we humans should eat tons of corn - it's literally in EVERYTHING due to subsidized corn farming programs
5. rice flour (3) - uh oh - this isn't sugar yet, but it will be very soon after you eat it. you might as well just consider it sugar, since it will spike your insulin (promoting fat gain and stopping fat-burning)
6. barley flakes - how heavily are these processed? I like to get all my barley from beer. barley can be a healthful grain, so we'll give them the benefit of our doubts (for the moment)
7. SUGAR (4) - really racking up the sugar here, aren't we?
8. canola and palm kernal oil - these are heavily processed oils - when you see these, just assume they are TRANS FATS - a few grams a day chronically will stop your heart sooner than later - 1. never eat canola oil please 2. don't eat palm oils unless you personally saw them cold-pressed or really trust the source
9. vegetable glycerin - this is a kind of fat that kind of acts like a carb - it's in a lot of protein bars and probably isn't a huge problem
10. high maltose corn syrup (5) - fifth sugar reference and counting and more genetically modified corn
11. maltodextrin (6) - also changes to sugar in light speed - also comes from corn
12. tricalcium phosphate - your guess is as good as mine
13. sugarcane fiber - okay, we won't count it as sugar - giving you a freebie here Fiber One
14. soy lecithin - filler in many food products - not thrilled with soy, but we'll let it go
15. cocoa - good for you antioxidant
16. salt - no problems there - only 90 mg. sodium
17. fructose (7) - seven is a magical number in the Bible! yup, it's another sugar - low-glycemic, but not necessarily good for you or fat-burning
18. malt extract - might be sugar, but we'll let it go
19. caramel color - chemicals
20. cellulose gum - plant fibers
21. baking soda - neutral stuff here
22. milk - probably contains hormones, but we'll ignore it since it's a tiny amount
23. natural flavor - more chemicals
24. mixed tocopherols - vitamin E
On the whole, we have at least 7 confirmed sources of processed sugar, amounting to 10 grams of sugar.
Wait a second here, there's 10 grams of sugar and 9 grams of fiber. Yet they call it a "fiber bar" - why not call it a "sugar bar"?
Sure, some might argue that the 9 grams of fiber help to offset the other 20 grams from sources of more dubious carbohydrates.
I leave it up to you to set your standards of "health". But for anyone looking to stay young and fit, this chemical sugar bar is probably about as good for you as the analogous acai berry hidden inside the rock.
Here's a better idea: AN ORGANIC APPLE
Also delicious. Also contains fiber. But take a look at these ingredients:
Apples
A large apples packs about the same amount of carbs, 5 grams of fiber, and no chemicals (as long as it is all natural). The skin has polyphenol antioxidants that help burn fat. It will keep you full for a lot longer. And sure, it has sugar, but this is the kind of unprocessed sugar that our bodies are meant to digest.
Heck, have 2 or 3 apples. It will still be better than a Fiber One bar. In fact, calling it that is giving them too much credit. Instead of "Fiber One" - here's the new name for this ass-expanding chemical sugar bar:
Sugar Seven!
Slack on,
AB
Welcome back Slackers!
It has been a little while since I have communicated with you. Having a new baby is time consuming. Time is my new humpback whale; it's an endangered species. Are we still saving the whales now? Is that a thing? Anyway, I recently heard or imagined I heard a quote that went something like this: Successful people are those who are willing to do what others are not.
Okay, that's probably a pretty bad attempt at paraphrasing. But you get the point. Isn't there really just a little bit of CRAZY in a successful person? We are all familiar with the recluse, crazy genius Howard Hughes caricature. Why are some people willing to walk through walls for a cause? What makes others dive in front of trains to save someone else? Why are some people just unwilling to quit no matter what? Are they just crazy? Maybe. Let's explore... "Considering that the majority of people do not get the result they want, it seems evident that in order to have success you must do what other people are not doing. Moreover, do what they are unwilling to do."
 Obviously not all crazy people are successful. And, not all successful people are crazy. I do assert that achievers do have a little crazy streak in them. Einstein's definition for insanity was doing the same thing over and over again, expecting a different result. However, there is a bit of crazy in the simple act of doing the same things over and over again even if there is a result.
It's hard to achieve results in life. No matter what the goal, achieving it is going to be difficult. I ask myself: "Why are most people not overwhelmingly successful with the things they do?" And the only answer that I can come up with is that at some point they check out. They hit a point where they are no longer willing to do what it takes. Maybe they discover that the cost of achieving a goal is not worth the benefits that they sought. Fair enough. So maybe during the journey you decide that the destination is not worth the effort expended. You could call it a cop out or just a personal preference.
Perfect example: I have been down below the 5% body fat level a few times in life. For me particularly, it is very difficult to get there and near impossible to maintain. These days, when I get down to the 7 or 8% level and I'm looking and feeling great, I usually say "That's enough" and back down on my dieting a bit. I don't consider this giving up. It's more like acknowledging that I achieved a goal and making a decision to suspend the near torturous means of getting there. It's a personal preference not to push any further. Now, if I was competing for a living or earning my livelihood from maintaining my physique, you bet your ass I would keep to the grind. If feeding that beautiful little baby girl meant starving myself and busting my ass constantly, there would not be a moment's hesitation. I would do what I had to do. I assume that anyone else would.
The larger point that I am reaching for is this: Somewhere between doing nothing and pushing our limits there must be a happy medium. Those who train as a hobby and maintain a healthy lifestyle as a reward in itself must find a way to make the effort sustainable.
I like to think of it as making consistent commitments to working out and eating right. Sometimes, my commitment is a little less, sometimes it's a little more. It never goes away completely. At times it may border on the extreme, when I want an extreme result. But it is always there. When I get busy or ill, it may almost diminish entirely. Yet I never completely let it slip away.
For many people, I think there is a natural struggle to determine what level of commitment to health, nutrition, and training fits in their life. No matter where you find yourself on that continuum - at the lax or extreme end - you will find that there is always a choice between doing things the way everyone else does or doing what works. What is the fastest way to figure out what works?
Considering that the majority of people do not get the result they want, it seems evident that in order to have success you must do what other people are not doing. Moreover, do what they are unwilling to do.
Every time I have had success in life it has come from figuring out what successful people do, identifying the gap between their efforts and the unsuccessful lot, and bridging that gap with my own efforts.
Here are some tips for applying what others are unwilling to do to your diet and exercise efforts to get outstanding results:
1. Eat Real Food
Most people are just unwilling to give up the things they think they need. They know and even genuinely comprehend that sugar is a killer, via diabetes, heart disease, and obesity. They also seem to know that highly refined processed foods quickly convert to sugar in their bodies. Yet they do nothing about it. They continue to eat food-like products that come out of boxes, bags, and cans. If you are unwilling to eat real food, you will probably not achieve the results you desire. At best, you might be able to skate by on good genetics for a while, and you may eventually need expensive drugs and supplements to fix the damage you do.
2. Train Scientifically
Stop copying other people. Stop listening to personal trainers. These people do not get results. Don't listen to anyone who's selling something. Better yet, don't listen to anyone. The majority of people are unwilling to train rigorously (yet briefly) against resistance. That tells me that it is the single most effective means of training. Now, there is a ton of science behind it, but we don't even need to go there. Just look around. Whatever other people are unwilling to do is probably the way to success. Learn advanced training techniques like short rest periods, repetition cadence, and partials and you will be one of the most advanced trainees in your gym, literally over night.
3. Drink Less
I kid myself too; I convince myself that I can get away with a ton of alcoholic drinks without sabotaging my fitness efforts. It's a lie! It's a lie that everyone tells themselves. Everyone is unwilling to give up a few extra drinks to achieve the results they desire. That tells me that making said sacrifice will lead you to results. Forget the fact that the science also confirms this because alcohol destroys your body's production of important fat-burning hormones. Just do it because no one else is. There is a time and a place for drinking. In some cases, because I'm not a fitness model, I think drinking can and should take precedent. I enjoy spending time with friends and family while having a few drinks. However, this should be the exception to the rule and not the standing rule itself. I drink less by enjoying a little pinot noir every day. I never get the itch to go binge drinking (though I do miss college) because I never forbid drinking in my life. I also don't encourage it when I am trying to get a time-specific result. It is true that drinking 1 to 3 drinks a day can be healthful, depending on your body weight and liver health. It is said to help prevent diabetes and heart disease. However, that does not mean that it jives with a fat-burning diet. What is healthy is not always fat-burning!
4. Fast
Fasting is not for everyone. It's hard. It works. Some people will tell you it's the best thing ever and to do it all the time. Others will say it's dangerous and never to do it. People miss meals. It happens. Untold billions the world over starve every day and they don't perish immediately. Our bodies are built to deal with caloric shortfall. In the long-run, it will stall your fat-loss attempts. In the short, however, it is magic. The way I suggest fasting is to use mini-fasts to abstain from eating for half a day. I will sometimes stretch them to a full day, eating only fresh fruits, vegetables, nuts and seeds, and whey protein. It will not kill you so long as you have no pre-existing health conditions. You will lose body fat quickly and you will feel amazing. In a terrible economy with rising food costs, it's also a frugal way to drop a few pounds. Drink tons of water and tea and take solace in the fact that you are willing to do what others are not.
5. Make Substitutions
The POWER OF SUBSTITUTION is a notion that I have been toying with lately. You can easily make little substitutions in your diet without creating extreme cravings or upending your whole daily existence. The power of this technique is that you barely notice the switch. However, your body is making adjustments on every level. You feel no less hungry, but your body is utilizing nutrients very differently. Here's a perfect example. Drop all starches and carbs at dinner. If you usually eat a chicken breast, a cup of rice, and some vegetables, switch to this: 2 chicken breasts and 2X the vegetables. You will feel just as full, but your body will be burning fat like crazy. In the very first Fit Slacker Newsletter, which I am releasing later this month, you can read the full article on the Power of Substitution to learn how you can apply this to your life.
That's it for my jawing and pontificating. Time for me to get back to leading by example. Just remember that doing what others are unwilling to do can probably get you the result you want in any endeavor, no matter how hard the challenge.
Don't forget to keep your eyes out for the brand new Fit Slacker Newsletter coming later in April!
Work smarter than you do hard,
AB
"Here's another painfully obvious thing that no one seems to pay any attention to: Most Americans have been on diets for decades and have only gotten FATTER AND FATTER."
Dear Slackers:
Today will be a quick post. I just want to point out something obvious. It's the kind of "obvious" thing that most people just cannot see until it's right in their face. Once you start to see it, you will LITERALLY see it everywhere and all around you. You might wish you just didn't know, so that you could pretend everything was okay...
Big businesses profit from our misery.
There are so many examples of this in our society today, it's hard to know where to start. In Cyprus, they are bailing out more banks to the detriment of the citizens. In healthcare, sky rocketing costs exclude even "MIDDLE CLASS" people from enjoying peace of mind. As long as corporate profits surge, does it matter that they are literally steamrolling the American public under their churning wheels?
Turning to the food industry, and hopefully getting to the point, we see Big Food poisoning our citizens on a daily basis. Even as people are becoming more aware of harmful substances in their food, they are massaging the FDA to find new and more creative ways to hide the poisons on ingredient lists or just leave them off entirely.
It's just cheaper to mass produce food-like products, than to actually provide a nutritious product that will keep your customers healthy. Americans are pumped so full of artificial flavors (often masquerading as "natural"), high fructose corn syrups, trans fats (called safe and healthy), genetically modified foods, hormones, pesticides, plastics, etc... The list goes on and on.
Here's another painfully obvious thing that no one seems to pay any attention to: Most Americans have been on diets for decades and have only gotten FATTER AND FATTER.
There are many reasons for this phenomenon, but allow me to highlight one. Artificial sweeteners, in the long run, are proving to make people FATTER.
Aspartame, sucralose, Ace-K, and all the other franken-sugars out there - WILL MAKE YOU FATTER THAN YOU ARE TODAY!
Many people I talk to acknowledge this, yet they just will not give them up. "All things in moderation" - they seem to imply. However, is there a moderate or safe amount of poison to ingest?
Some might draw a parallel to another very popular poison: alcohol. In fact, it is my poison of choice. And here's the difference. Our bodies have a built in way for detoxifying and removing that particular poison. When fruit sits in the sun and rots, it creates what amounts to the very same alcohol we imbibe for fun. Of course, binge drinking is not encouraged because our bodies were not made to process large amounts of alcohol. Moderate amounts, however, have been shown to improve heart health, increase insulin sensitivity (preventing diabetes), and making people smile and be more social.
Our bodies have no KNOWN MECHANISM FOR REMOVING THE POISONS IN THE MANY COMMONLY USED ARTIFICIAL SWEETENERS.
There is no safe amount of that poison. And yet, even I continued to take them in day after day. "A little is okay." A little here - a little there - Splenda, Splenda everywhere!
Many of the protein powders that I use as a daily supplement to my high-protein diet, contain vast amounts of these chemicals. It occurred to me recently that I must be getting MASSIVE AMOUNTS of them. I sometimes take as many as 3 to 6 scoops of Syntrax Matrix protein per day. It's affordable and it tastes pretty good and it mixes easily. But I must face the fact that it is FILLED WITH POISONS.
So, here's what I have done. I'm not throwing out what I have. I will finish it. But from now on I am using only Optimum Nutrition Natural Whey and Casein. It's a little more expensive, but it does the job. It doesn't taste quite as good, but I am taking a stand.
Let's all agree to boycott big businesses that continue to screw us over to make more money.
Here's a quick and delicious recipe for using these two protein powders to make the perfect snack:
Espresso Fudge Pudding
-1 scoop ON Natural Whey
-1 scoop ON Natural Casein
-1/2 to 2/3 cup water
-1/4 tsp psyllium husk
-1/2 to 1 tsp ground coffee
-2 packets of Truvia
-1/2 to 1 tsp Hershey's Special Dark cocoa powder
-Real whipped cream with sugar!
Whisk all ingredients together until smooth. Refrigerate for 20 minutes. Top with a dollop of delicious real whipped cream. If you use just a little it will taste great and won't poison you!
Remember healthy, real food makes you fit.
Work smarter than you do hard,
AB
Workout Routines for Women - Free for a Limited Time!!! Welcome Slackers!
It's been an exciting weekend to say the least. My first child was born on Saturday March 9, 2013. Her name is Addison April Bennett. And, she is absolutely beautiful! Never before have I felt more in touch with my feminine side! Actually, the truth is that I have a lot to learn about babies. And there are probably many people who have forgotten more than I will ever know about women.
Nevertheless, I do know a thing or two about fat-burning. In particular, I know exactly how to combine diet and exercise to get the fastest fat-burning results possible. Sure, every person is a little different than the next. And, without a doubt, women are much different than men. However, most of our differences lie in the levels of certain hormones that our bodies produce. Namely, women will never make as much testosterone as men. Thus, they will always struggle, as compared to men, to lose body fat and get in shape. Yet, the same general principles work from sex to sex. The only real difference is the response of the body and the ensuing adjustment of expectations. After all, despite genetic and hormonal differences, all of us humans are all over 99% the same!
Now, I know the gym can be an intimidating place. I was a weakling soccer player with strong legs and little to no upper body. Hitting the gym for the first several years was a bewildering and terrifying experience. That's why it was shocking to me when I realized the truth that over 99% OF GYM-GOERS HAVE NO IDEA WHAT THEY ARE DOING!
It's hard to believe but true. Now it makes sense why the majority of people at your gym never make any astounding changes in body composition. They grind out workout after workout, even with the instruction of personal trainers, and never seem to look too much different. Ever noticed that? It's enough to make you think that it's impossible to get results. It's almost enough to make you think that the people who do succeed are just getting lucky. I believe that statement could not be further from the truth.
You will agree, I think, that more than 1% of people at the gym get "some results", right? Off the top of my head, I'd say 15 to 20% of people really have the body to convince me that they are doing something right in the gym. So, guess what I do? I've always been a people-watcher; I guess it's the writer in me. I watch them workout. It's amazing - very few of them even know what they are doing! By my approximation, the only people in the gym getting any results are the ones who are genetically gifted. And, most of them limit their potential with all the misinformation they have learned over the years. Not very encouraging, I know, but hang in there. They could actually be getting even better results with less effort. And so can you!
Don't get me wrong. There's nothing wrong with effort. But why would you want to put in any more than you have to? Moreover, if you could achieve more with less, you would wouldn't you? Of course you would!
The good news is that there is real science that shows, across the board, some techniques lead to results. By results, I mean the lean sexy body that you want to achieve and hopefully keep for life. And you will, if you listen to me.
By the way, I don't claim to have all the answers. I'm not even that smart. I just have some of the answers. Instead of going into my cave and trying to reinvent the wheel. I listen when smart people talk about training for fast results. I try what they recommend and I adapt it. I test it on myself. I make my friends and family my guinea pigs. And we get outstanding results. Bottom line: THE TRUTH IS OUT THERE!
So, we agree that the gym can be intimidating. Now, imagine being a woman. Not that women are too frail or demure for the gym. Quite the opposite! Try taking a baby bear cub from its mother. Now try the same thing on a human baby and watch his mother turn into a BEAR! Women are strong and scary. (I just watched one push out a baby remember!?!) They pack punch in a small bundle. However, many women enter the gym already engaged in self-sabotage. Because it's confusing and foreign, they think they can't figure it out. Perhaps because they have never done it before, they think it's something they can't do or learn. This is ridiculous and self-limiting thinking. You cannot become a new person until you accept the fear of doing things that make you uncomfortable.
We took the long way, but we have arrived. I wrote a little book called "Workout Routines for Women" because I wanted to help women overcome these fears. I compiled over half a dozen quality workout programs that have proven effective over the years for me and my friends. Basically, you get to go from amateur to expert faster than you ever thought possible. How is this possible? The workouts use training techniques that allow you to get an incredibly efficient workout that produces unbelievable results in a very short amount of time. Keep in mind, however, these workouts are not necessarily easy. There will be a learning curve and you have to work hard. But you don't have to be perfect. You just have to show up, do the work, try your best, and continuously improve. Just think, in a matter of weeks, not years, you may be the most advanced trainee in your gym. The gal guys come to asking for advice on training, more likely just as an excuse to talk to you. (Though I have had my Slacker Girls get asked in earnest to demonstrate exercise techniques for guys)
So, let me whet your appetite for some of the training techniques you can expect in Workout Routines for Women:
1. Ride the Slow Bus - What if I told you there was one simple thing you could do to force your body to burn fat for 48 to 72 hours AFTER YOUR WORKOUT? Okay, you're listening. Also, it will build lean sexy curves, incinerate body fat, and give you a boost of youthful natural HGH (human growth hormone). HGH injections are now a steal at $500 per month for miraculous anti-aging effects. You can get similar effects (with no risk) for free with this. Here's a another hint: It has to do with the speed of your repetitions and it's as easy as counting to 6.
2. Rest When You're Dead - Ever noticed the "jocks" chewing the fat for hours on the gym floor? I'm in Florida, so for me it's the Silvers taking naps on the weight machines. Either way, they are missing a big opportunity. They could use active rests, short rest, or zero rest to skyrocket fat-burning and get in and out of the gym in under an hour. They would also get 5 times the workout.
3. Get Super and Drop Dead Gorgeous - Many have probably heard of techniques like super-sets and drop-sets. Our society has become much more workout savvy. But they still have a long way to go. In the book, I tell you exactly how to use these techniques so that you get the maximum benefit without spending all day "toning". This will be fast and furious, yet effective.
4. Mini Me and Rest-Pause - You will also learn how mini-reps or partials can be used to get at least 3 times the workout in half the time. Most lasses would never dream of using a power technique like Rest-Pause, but I will give you a quick and easy way to implement it to get amaze-zah-zah-zing results. Big and bulky muscles? Nope. The science says you will get dense, lean, and powerful. In case anyone tries to take your baby bears!
So look, let's get real. The book will usually sell for $9.99 on Amazon.com. And I think it's totally worth it. For the price of 3 Starbucks Vanilla bullshits you can have a killer stable full of incredible workout programs that you can rotate for years to come to get lasting results in the gym. It gets better.For the next few days it's ONE 100% FREE!Go get it here...You read that right. Really free. Not like, free if you sign up for some email list. Just free. Isn't that refreshing? All tell and no sell!And you can really help out old AB too (that's me). The more people who download the book from Amazon.com, the better my book will rank. Ultimately, other people will buy more books if you go and write me a nice review. You don't have to write a review. But, if you find the book to be brief yet powerful and effective (the way I intended), just head over to Amazon and type a few nice words and hit me with 5 STARS!All proceeds from this book go directly to a beautiful newborn baby girl!You have 5 days! The book will be ABSOLUTELY FREE March 11-15 2013. So, go grab your copy before it's too late.FYI - you do not need an Amazon Kindle to download and read it. I don't even have a Kindle! I just publish books there:) Most people don't realize that you can download Kindle books to pretty much any platform, including mobile devices, Macs, PCs and pretty much any of your cool newfangled technological wonders!Til next time, Slack on!ABhttp://www.slackernation.com
"In the long run, what really matters is WHAT YOU EAT, not how much. More and more research confirms that certain foods promote leanness, regardless of their calorie content."
Welcome back!It's been a while since my last post. Life has swept me up in a tornado of busy days and nights, making it very challenging to service my many blogs. However, I was inspired by my own recent laziness to update the Slacker Nation with some basic tips for keeping body fat levels toward the extreme lean side without counting everything and becoming a workout-aholic. Check out the last post if you want to see my favorite things for 2013 here: Belly Fat Burning Foods - Favorite Things for 2013 Best Fat Burning Foods - How to Establish a New Normal for Sustainable Extreme Leanness  I understand that most of us have no desire whatsoever to be fitness models and maintain body fat at extreme levels. It can be downright impossible. Literally having zero body fat is not really a very healthful state, to be honest. We carry a certain level of stored body fat for more sustained energy needs. In fact, our muscles even store a little bit to fuel their contractions.
So, it is impractical and unhealthy to stay at rock bottom body fat levels. It also makes gaining muscle almost impossible (without drugs) when we don't take in sufficient calories.
But we can stay 10 to 15 pounds from peak conditioning, so that we can dial it in any time. If you eat the right foods, it's not even that challenging and requires very little thought. That way you can always be ready for a photo shoot or a trip to the beach in less than a month. You probably wouldn't even have to change your eating that much, if you stayed within a stone's throw of your peak. When you needed to get super lean all you would have to do is add a little bit more cardio, cut back on cards moderately, and maybe incorporate a good fat-burner.
The challenge is maintaining that "almost there" level over time. Here are a few simple tips for how to do it:
1. What Not How Much!
In the long run, what really matters is WHAT YOU EAT, not how much. More and more research confirms that certain foods promote leanness, regardless of their calorie content. Over time, choosing the right foods keeps you lean, and not keeping calories low. If you build all of your meals around the fundamental macronutrients, it will not matter how much you eat at any given meal or for the entire day. Examples coming...
2. Lean Protein
Eat lean protein at every meal. Period. There is no exception. Carb-rite protein bars, protein shakes (in a pinch), protein powder, string cheeses, chicken breast, Greek yogurt, fish, steak, pork chops, and nuts and seeds - there are so many convenient options to choose from. It has never been easier or more manageable to get some quality protein at every meal. Women, get 15 to 20 grams or more at each meal and snack. No exceptions. Men, aim for 20 or more, 30+ if you want to gain muscle. If you want an extra serving of protein, go for it! If you are still hungry at 8 PM, go for an extra meal. As long as you make the right choices, it will all be okay. I promise:) Keep in mind, that "lean" protein does not always mean "low fat"...
3. Lean Fats
If you can't wrap your mind around the idea of lean fats then you have a lot to learn. Here's a great experiment: for a week or two have a handful of almonds every time you feel like snacking. They are delicious. And they will never make you fat. They fill you up for hours and provide lean fats that help your body burn fat. Even the fats traditionally considered "bad for you" like saturated animal fats are okay, so long as they are paired with the right foods. For example, if you are having a fattier cut of meat for dinner, pair it with vegetables rather than loading up on carbs. Fat and carbs are both energy sources. If you have a ton of both at once you will spike insulin and something will likely get stores as fat. Especially at dinner (see #4) Also, it's best to go for the all natural meats that are grass-fed and not treated with hormones. I know it's expensive, but try having less high quality meat, rather than a ton of cheap hormone-oozing industrial meat. Here's another bombshell - you can eat full-fat cheese and butter. Pair it the way you would fatty meats - cut back on the carbs a little. And stick to the all natural stuff. It will taste so good and be so filling, you will not need much of it to satisfy your salty, fatty taste buds. I recently awoke to the fact that the stuff I was told I wouldn't believe was not butter is actually just a form of fat that's very bad for you. They are only allowed to say it has no fat because the serving size is absurd. Who uses one spray? Instead, use real all-natural butter sparingly. You will get the same amount of fat, only it's way better for you, and it tastes amazing.
4. New Normal in Meal Planning
Set a new paradigm for your eating. In the past, I have harped on the "opportunity" at breakfast to indulge a little, due to a need for insulin to kick start your day. I still believe this is okay for the average person. However, when I want to stay within 10 pounds of my peak condition, I personally have to be more selective. I like to get some protein, fat, and carbs at my breakfast. But I put the emphasis on the protein and fat. For example, I like to have some natural turkey bacon and 2-3 whole eggs. I may include 1 slice of Ezekiel toast with a thin sliver of real butter. And I usually finish it off with some coffee and berries or an orange or grapefruit. If I'm still hungry, I down a scoop of protein and have another serving of fruit. Alternatively, if I am in a rush, I grab a protein bar or shake and a handful of almonds. Don't forget coffee. That will get me through to my first protein-rich snack if it's a busy morning. All in all the new normal looks something like this:
Breakfast - Protein - Healthy fat - Little carb
Lunch - Protein - Moderate to High-carb - Little fat
Dinner - Protein - Moderate to high healthy fat - Little carb
*I always have as many lean protein snacks as I want between meals and even before bed.
*I like to have some fruit a little while after dinner with a scoop of protein - usually in my famous homemade protein hot cocoa.
*If I'm still hungry I will have as many more protein scoops (or other lean protein) and pieces of whole fresh fruit as I want. Or Yonanas...see my last post.
5. Right Carbs
Let's not kid ourselves here, there are right and wrong carbs. Test it for yourself, but I have found that I simply cannot stay lean while eating large amounts of refined carbs like white rice, bread, pasta etc... In fact, even the "lean" and "healthy" versions of these things do not always do the trick. Test it on yourself and see how your body responds, but the truth is that things like whole wheat pasta and brown rice are not that much lower glycemic than their "white" counterparts. Sure, they will tell you that it "shouldn't" matter; it's more about the glycemic load. However, I notice a difference. When I eat the "right" carbs, I stay lean. When I don't, I don't. Period. The right carbs are beans, vegetables, fruits, quinoa, sweet potatoes, and Ezekiel bread. No amount of fruit seems to make much of a difference, so long as it is paired with protein and not binge-eaten. Who binges on fruit anyway? You will crap your brains out and probably have a bad stomach ache. Moreover, switching out all of the above carbs for a piece of fruit or two with each meal allows you to get lean, stay very hydrated, get lots of fiber, vitamins, minerals, etc... and lose body fat without getting that "flat" look from low-carb dieting. Eat the right carbs and you will not have any problem.
6. Alcohol
I can never stay lean if I have more than a drink or two per day. Stick to sugar-free if you go for cocktails and try to avoid artificial sweeteners. Learning my Slacker Collins (with gin or vodka) recipe is one great way. You can also just get some Zevia (calorie-free natural soda) and mix it with any liquor. Otherwise, I like a couple glasses of Pinot Noir, which never seems to affect anything. I am also partial to a Guinness draft or two here and there.
7. Sugar Shock
There is a time and a place for refined sugar. If you have read my blog before, you should know that it is immediately after your weights workout. Go for 40 to 60 grams for men trying to build muscle. Women might want to stick to 30 to 40 because they store fat more easily. The other time for sugar shock is to have your weekly cheat meal or cheat day. Should it be a meal or a day? Good question, depends entirely upon your goals, current fitness, and your metabolism. Sometimes I can just feel that I need a whole day to jump-start my metabolism. It also maintains my sanity. I do not recommend a whole day if you are trying to stay close to your peaking target. Keep it to a meal, preferably in the evening. For example, have a few pieces of pizza and an ice cream sundae. Expect cravings the next day, but don't give in. You will have extra glycogen and fat kicking around in your body, so don't be afraid to be strict the day after. You can restrict your carbs a bit more than usual and force your body to use the reserves. Don't pair cheating with large amounts of alcohol. That's reserved for a few times a year - birthdays, weddings, and maybe a vacation day by the pool somewhere tropical.
If you follow these simple "rules", you will be on your way to lifelong leanness and health. It's okay to ease up every once in a while. We all have lives to live. On the other hand, don't be afraid to tighten up your standards every now and again, when you really want to see results fast.
Work smarter than you do hard,
AB
"Look, I know how crazy I sound right now, but why should I have to give up an occasional drink at the bar with friends to avoid eating poison on a regular basis?"
Welcome back, Slackers!
In the last post I gave you some more of my soap-box preaching about eating real nutrients. In fact, there's no need to ever count or worry about calories, so long as you are feeding your body quality nutrients and doing the right kind of workout. Do I claim to have all the answers? Sometimes, but the truth is I do not. I do feel that every human being alive should do moderate intensity strength training and that they should eat real quality nutrients at every meal. I also shared some holiday treat recipes to make getting those quality nutrients easier and more tasty. Check that post out here:
Top Fat Burning Foods - Holiday Treats and "Starving Ourselves Fat"
As for today, I thought I would share some of my FAVORITE THINGS going into the year 2013. Who do I think I am Oprah? Nope. Just a normal dude with some goods tips for the average person to burn more fat and build more muscle to look younger, feel better, and stay fit for life. No big deal. Read on for some random things that can make achieving your goals easier in 2013... Belly Fat Burning Foods - Favorite Things for 2013 Here we are, one day and change away from a brand New Year! The world did not end on the Winter Solstice, which it turns out the Maya never really did predict in the first place. The new baktun, or whatever it's called, is actually all about a new beginning.
In the spirit of new beginnings, I would like to recommend some awesome products that might make your body transformation easier in 2013. Many of us like to set New Year's resolutions; and I think losing weight is a great one. But you have to be realistic with your goals and make sure that you don't burn yourself out too quickly. Perfecting your personal lifestyle plan for achieving and maintaining lifelong health and leanness takes time. You have to be a bit of a scientist. Once you have the basic principles that work (The 30x30 Formula), you need to apply them to your lifestyle. But just applying the right tool doesn't do it. How useful is a hammer for driving nails if you hold it upside down?
Not only do you need the right guiding principles, you need to adjust them and adapt them to your personal body. A little bit of trial and error and being observant goes a long way. Within months, not years, you could easily have perfected your personal fitness strategy.
Maybe all of the things below may not be helpful for you. However, they are the products and foods that have proven most useful to me over this holiday season.  1. Yonanas
This simple blender-like device is a cross between a food processor, a blender, and an ice cream maker. It instantly turns frozen bananas and other fruit into delicious soft serve frozen yogurt. We received this product as a Xmas gift and I can't stop using it. I admit; I am addicted. There are all kinds of recipes that you can experiment with, but I am partial to just pumping in a bunch of frozen berries, cherries, and bananas, getting a spoon, and going to town. It's a great way to get kids to eat more fruit and a perfect evening snack for those who might otherwise dabble in the junkier foods available.
 2. Frank's Buffalo Sauce
While wandering through my local grocery store, I discovered this stuff. I was looking for the Frank's Red Hot original product, but the Buffalo sauce caught my eye. It's a little spicier, but makes a great addition to any meat, especially chicken. The best news is that there are essentially no calories to it. Some buffalo sauces need to pump up the taste by adding a bunch of fats and sugars. This stuff just uses spices, water, and a bit of sodium. Let's face it: Chicken can get boring. Dump some of this stuff on top and I promise you will not be bored.
 3. Soda Stream
We all know you have to drink tons of water to stay hydrated and get the most out of your weight-loss and/or muscle-building efforts. Much like chicken, however, water is boring. The soda stream makes it easy to make carbonated water at home. Add a little lemon or lime juice and some Truvia and you have some homemade sparkling water that does not contain poisons. Diet drinks do contain poison. The soda stream drink formulas at least eliminate aspartame. I believe that eventually Splenda (sucralose) will be found to be harmful as well. I could be wrong, but remember that it is made from what was originally a pesticide. Yuck!
 4. Stevia To Go
I found this stuff at Walmart, of all places. It's a small container of liquid stevia sweetener that you can carry in your purse or cargo pocket. One little squirt will sweeten your coffee at Starbucks. There's just no excuse for being forced to use poison in your drinks when you are eating out. The simple matter of fact is that there is no other choice. It's aspartame, Splenda, or saccherin. Carry this guy with you everywhere you go and you never have to worry about being caught out with no poison alternatives! Also, you can use this product for your Slacker Collins cocktails (Found in my book Sugar Free Cocktails on Amazon for only $5.99!), which helps avoid the grainy build up of Truvia at the bottom of the glass. Substitute one squirt for 1 packet of Truvia.
 5. True Lime
These little packets contain crystallized lime juice and can easily be added to water, tea, or alcoholic beverages. Want to get a low-calorie cocktail at the bar without having to drink sugary syrups or poisonous artificial sweeteners? Order a vodka soda at the bar and add 1 squirt of Stevia To Go and 1 packet of True Lime. Stir it up and enjoy! Look, I know how crazy I sound right now, but why should I have to give up an occasional drink at the bar with friends to avoid eating poison on a regular basis?
 6. Zevia
Zevia is a soft drink or soda that is sweetened with all natural stevia and erythritol. Erythritol sounds like an artificial chemical, but it is a natural sugar alcohol found in fruits like grapes and pears. It is also the bulker or filler in Truvia. Since stevia is so sweet, it's volume does not mix like sugar. So they add this natural partner-in-crime to increase the volume. Zevia comes in tons of cool flavors like Dr. Zevia (Pepper), root beer, orange, grape, "Dew", cola, ginger ale and many more. These also make great additions to simple cocktails like Jack and coke or 7 and 7. Imagine if Soda Stream partnered with Zevia so that we could make calorie-free, poison-free soda at home without having to waste all the cans and bottles?
So, there you have it: Six awesome products that can help you achieve your goals without giving up some of the things that you love about life.
I want to wish you and your family the happiest New Year ever and, as always, remember to...
Work Smarter Than You Do Hard!
AB
http://www.slackernation.com
PS: Don't forget to check out The 30x30 Formula here...
Feeding yourself with nutrients is the way to weight-loss and wellness, not starving yourself of "CALORIES".
Welcome back, Slackers!
In the last somewhat LONG post, I talked about the many ways in which Mother Nature tries to cheat us out of lifelong health and leanness. She sure can be a conniving bitch! However, Nature is not in control of your health and fitness. You are. The 30x30 Formula is my solution for men over 30 who want to take control and achieve their weight loss goals without becoming a full-time exercise-aholic! Go check out that informative post here:
Fat Burning Workout - 4 Ways Mother Nature Tries to Screw You Out of Looking Fit and Healthy for Life
For today we will be discussing some healthy holiday treats that you can throw together quickly. No gourmet cooking classes needed. In a pinch though, these delicious no-brainer healthy snacks can save you from making bad dietary decisions. Not that I'm against bad decisions. I make my share of them without a doubt. But it's all about timing. I've blogged myself blue in the face on that one, but I'm sure I'll come back to it eventually. Before I digress further into more nonsensical tangents...Top Fat Burning Foods - Holiday Treats and "Starving Ourselves Fat"First, just wanted to share a couple of quick thoughts that have been slithering around in my brain of late. I am going to endeavor to write yet another book. And the title will be: "Starving Ourselves Fat". There is no better description for the way Americans eat. Allow me to explain...Sure, we take in a ton of calories, but how many of those calories come from real high-quality nutrients? Very few. So, the idea is that you can literally starve your body while taking in THOUSANDS of calories more than you need. Junk foods and even some "health foods" deliver tons of taste, but nothing your body can actually use to build cells and make energy. What kind of body do you imagine you might build out of pizza and cookies. About the kind of body you see rippling around on the skeletons of MILLIONS of obese Americans and their soon-to-be just as unhealthy children. The effects of starvation are not pretty. Your body starts mobilizing needed tissues for energy, since you aren't really eating anything useful for your cells. That means you're breaking down bone for minerals, much-needed muscle cells for amino acids (and sugar via gluconeogenesis), and probably even the precious lipids (fats) like omega-3, for which our bodies are already starved. But these will come out of your organs, brain, and cell membranes. Not from your gut! Fat stores increase while everything else your body is made of literally falls apart. You are weaker, more tired, more frail, cloudy-headed, achy, and irritable - only with more pounds to carry around 24-7. It's quite literally a recipe for disaster.I'm coming to my point. You can actually eat MORE CALORIES from nutrient dense foods because your body can actually put those nutrients to work. If you built your diet around lean proteins, nuts, fruits, vegetables, and lots of pure clean water, you would literally become a DIFFERENT PERSON. Within a few months all of your cell structures would be rebuilt from actual nutrients. You would be less hungry, more energetic, and far more physically and mentally functional in every way. Feeding yourself with nutrients is the way to weight-loss and wellness, not starving yourself of "CALORIES".3 Easy Holiday Treats in 5 Minutes or Less1. Caramel Apple Cobbler Yogurt1/2 cup apple sauce (all natural, no sugar added)1 scoop Syntrax Matrix vanilla protein1/2 tsp. cinnamon1/2-1 cup Greek yogurt (plain, fat-free)1-2 tsp. milled flax seed1/4 tsp. nutmeg1-2 packets Truvia1-2 tbsp. Walden calorie-free caramel sauce (optional)1 apple diced (optional)Boil apple in 1 cup water with half cinnamon until soft. Skip this step if you're in a hurry, but it makes it 100 times more delicious. Mix all other ingredients in a bowl. Top with a dollop of sugar-free whipped cream and sprinkle with a little more cinnamon. Get a spoon and go to town!2. Mint Java Chocolate Perfect Protein Shake6-8 oz. water (more water = less thick)1-2 scoops Syntrax Matrix chocolate protein powder1 tsp. psyllium husk (for pooping, thickness)1/4 tsp. peppermint extract2 banana chunks (pre-frozen)1 tsp. ground coffee1 tsp. Special Dark Hershey's Cocoa powder (optional, for chocolate lovers)1 scoop Blue Bunny Sweet Freedom chocolate ice creamDump all into a blender. Blend. Top with sugar-free whipped cream and sprinkle with cinnamon, cocoa, or anything else that catches your fancy.Sure, the "diet" ice cream is not great for you, but it's delicious and this is a special occasion! Most of the time I would gladly choose this shake over your garden variety dessert, because it doesn't leave me feeling like shit!3. "Warm" Chocolate1 tsp. Special Dark cocoa powder (more if you want!)6-8 oz. water1 scoop Syntrax Matrix chocolate protein powderFollow instructions carefully! The order matters.Put 3-4 oz of cold water in a coffee mug with the cocoa powder and microwave for 45 seconds. When it comes out, fill mug up to 3/4 full, adding additional 3-4 oz. water. Stir in the scoop of protein vigorously with a fork (Matrix mixes instantly). Microwave for 20-25 additional seconds. Stir vigorously again. Add an optional top-off of sugar-free whipped cream. If you over-heat this it denatures the protein to the extreme and may cause a chunky end product. Not tasty. However, a little denatured is okay, considering how tasty and addictive this treat is. Every meat you eat is highly denatured from cooking, so I think you will be okay:)Also, if you need a MAN-SERVING of protein double fluid volumes, add 2 scoops protein, twice as much cocoa powder, and microwave a little longer. But beware of creating a chunky denatured mess that tastes like crap. That's what happens when you over-microwave. That's why I call it "warm" cocoa and not "hot"...I drink this beverage for breakfast when I first wake, before bed, and between or with meals when I need extra protein. It's delicious.For more great tips on staying fit and losing weight without much effort, check out The 30x30 Formula...Conclusion:Use these healthy quick nutrient-dense treats to make sure that you don't "Starve Yourself Fat". It's easy to do over the holidays! Enjoy some cheat meals, but know when to say "no". And get in a few holiday workouts, so that your body can use the EXTRA CALORIES for something positive. In particular, you need more SUGAR after you lift weights. Hit it hard and then you don't have to feel bad. Well, as bad:)I want to wish you and yours the Happiest Holidays you have ever known!Slack on,ABhttp://www.slackernation.comhttp://the30x30formula.com
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