Six Pack Exercise

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]

Several recent studies have pointed to the validity of doing very short cardio sessions (10 minutes) several times a day as being as beneficial… or even better… than one longer session. I agree, assuming you do some form of interval work in your cardio sessions. In fact, unless you want to drop a lot of bodyfat, you can get by with one 9-minute session a day if you do it right.

Quick Start: Try three super-short sessions with at least a 2-3 minute higher-intensity ‘burst’ in the middle. You do not have to go to the gym to do this. You can do this by walking stairs, stepping up and down on a low platform, or even walking outside. Let’s face it: 10 minutes is a lot easier on the brain than 30 minutes… and just as good.

For More Information: When you pick up my book The Every Other Day Diet you’ll have a chance to get my book 7 Minute Body for 1/3 the retail price for a limited time only.

In 7 Minute Body, I cover my personal 9 and 15-minute cardio sessions, my 3-minute abs workout (no kidding… I do not train my abs for more than 3 minutes!) and more.

Watch the presentation on my Every Other Day Diet homepage or just click here now to just pick up 7 Minute Body now.

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]

One of the biggest myths out there is the myth that eating healthy costs too much.

Just the opposite… and I’ll prove it to you in three ways.

#1: Cash

Here’s some sample figures courtesy of my friend Scott Tousignant’s fitness blog…

2 medium size sweet potatoes $1 or… small fries from a fast food joint

2 red peppers $1 or… a can of pop

Bowl of oatmeal with fruit & protein powder $2 or… large bag of chips

6 Chicken Breasts $10 or… a sub combo from a fast food joint

18 eggs $3.50 or… a burger from a fast food joint

2 salmon fillets $15 or… large pizza

Loaded chicken salad (homemade) $3 or… bag of cookies

Large bag of oatmeal $3.50 or… 4 chocolate bars

Not much of a comparison, it is?

Yet the foods on the left would feed a family of two or more for 4-7 days… the foods on the right? 2-3 days if you live through it.

Tips to make the most expensive part of eating healthy — the cost of quality meats — go further include…

1. Use tofu fillers in chicken and beef recipes. Even if you hate tofu, you can barely taste the difference when combined properly.

2. Buy your meats in bulk online. You can find less expensive grass-fed beef and naturally-raised chicken and have it delivered to you if you live near a large city. If not, check the local farmers.

3. Eat meat only 3-4 times per week and use black beans with rice or inexpensive tuna for your other days. I eat tuna cooked in a skillet with lots of veggies and some olive oil almost every night and I LOVE the taste!

My book The Every Other Day Diet has over 40 pages of recipes in it to help you eat healthy and cheap… and you can still eat out and consume your favorite foods several times per week.

#2: Your Health

Do we ‘really’ need to talk about buy new (usually larger) clothes every year or two? Or about the health care costs associated with being even 20 pounds over your ideal weight, let alone more? How about the time you miss from work with excessive colds?

Eating healthy and taking care of your body adds years to your life… and for the record, the years eating poorly takes away from your life, on average, costs each American over 80,000 in medical expenses.

Want to add that to your food budget?

#3: The Big Picture

Anyone who has been fit knows the joy it brings… the freedom you feel from wearing whatever you want… the productivity you see from increased energy… the pace at which you move during the day.

Not only are these gifts priceless, but they are also massive cash-savers. Your productivity alone can add thousands to your bottom line each year, well off-setting any costs associated with eating quality food.

The Bottom Line…

Like any good accountant would suggest, you need to look at your ROI (return on investment) if nothing else.

What does investing in a better body, greater health, and vibrant energy do for your life? How can that actually translate into more income AND less expense?

You will be surprised.

Remember:
Don’t Quit. Get Fit!

P.S. If you want some tips on getting started with shedding that excess weight… go here for a short video… and prepare to take some notes! …

it’s freee….

Weight Loss Tips <--- click.here

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]

Caution:

This sounds like a silly question, but it’s really the most important question you can ask:

“What REALLY makes me increase my bodyfat?”

Is it too many calories? Sure. That’s one part. But I know people who can eat 4-5K calories a day and not add an ounce.

Is it dietary fat? Rarely if ever.

Fat is necessary to melt bodyfat. It is true that fat has more calories per gram than protein or carbs, but let’s look at this logically:

40% protein; 40% carbs; 20% fat = 40% fat; 40% protein; 20% carbs

So… no. Increasing your dietary fat does not mean you’ll get fatter…

UNLESS… ready?

Your insulin levels are too high.

Elevated insulin is not only the prime cause of diabetes and a sign of being hypoglycemic, but it’s also the prime numero uno reason people get fat.

And insulin is stimulated most by too many carbohydrates… even the so-called “healthy carbs!”

HOWEVER… ready again?

You can still eat carbs… you do not need a “low-carb” dietplan every day in order to keep your insulin and bodyfat low.

You just have to know what TIME to eat the carbs.

There’s a time and place for everything and carbs are no exception.

I have a presentation here that tells you more about how important timing is and how you can eat your carbs (even sweets) and shed bodyfat…

… here:

The EODD System <--carb-friendly dietplan

That being said:

If I had to cut one thing out of my diet for 1-4 days it would definitely be carbs.

I need fat… fat helps melt bodyfat… and I have trained my body to use its own fat-stores for fuel.

( See how on the linked-page above )

I DEFINITELY need protein… and so do you.

Protein speeds up thermogenesis, or your body’s own fat-burning heat factory.

Protein also blunts your appetite so you naturally eat less.

Some carbs are healthy… and I do not recommend you cut out low-sugar fruits and green veggies… you need that stuff.

But you don’t need grains, breads, etc.

At least for a few days.

THEN… you need them… but only after you do two things.

Find out more here:

The EODD System <--carb-friendly dietplan

Remember: Don’t Quit. Get Fit!

P.S. My favorite “Feed Meal” (that’s what I call meals where I eat a lot of calories and carbs) is this:

Small serving of protein (1/2 my normal serving size) like chicken, tuna, etc.

Brown rice or baked potato

Slice of pecan pie (or Key Lime pie… yum.)

Then later that day I’ll have a few slices of New York-style pizza.

The next day I’m LEANER. It never fails.

The only time this can fail is if you do not set your body UP to receive these carbs and some junk food.

I call this my “Real World Favorite Foods Dietplan.” That’s not the name of my System but it could be! That’s exactly what it is.

I love it… so will you…

The EODD System <--carb-friendly dietplan

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]

There’s not many people who do not want to burn more bodyfat.

If you are in the fat-burning club, then these 5 easy tips are for you:

5 Easy Fat-Burning Tips <— quick tips

Enjoy, and feel free to share this blog post with others.

P.S. If you would rather watch a short video on 3 keys to greater weight loss, then go here:

3 Keys To Weight Loss <— video tips

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]

When I wrote “7 Minute Muscle” and “7 Minute Body” (the in-home version; both books come in the same package) I thought I was doing the muscle-mass crowd a huge favor.

I was right… and I was wrong.

I was right because the 7MM-style training has put serious muscle shape, tone, and size on people from all ages.

I was WRONG because it did more than just add lean muscle:

THIS makes people THINNER…

7 Minute Body workouts <– fastest bodyshaping workout EVER

The short version of the science behind why this happens and a sample workout routine is included in today’s newsletter.

Yep: the workout I intended people to use for building muscle turned into one of the fastest ways to melt body fat.

Weird.

I say “weird”… it’s not that weird to me. I know why it works so well. But it was kinda weird for my readers.

The secret is density training.

Density is basically getting the most amount of work done in the least amount of time. More work in less time = more energy.

More energy spent = greater fatloss.

Fatloss (and muscle-shaping) is not an issue of length of time as much as it is an issue of work divided by time.

The body was made to perform in bursts, not in long bouts. This is why our immediate fuel sources (which come mostly from carbohydrates) are WAY too efficient… so much so that we store incredible amounts of fat from consuming too many of the “fast-fuel” foods.

The best way to combat this fat-storing problem is to use your body the way it was designed to be used: In bursts of fat-burning power that are intense, short, and highly focused.

That’s the basics behind density training.

More here:

7 Minute Body workouts <– fastest bodyshaping workout EVER

Want a practical example? Great… let’s look at a 7 Minute Muscle chest workout followed by a 7 Minute Muscle “GXP” Cardio workout.

Your total workout time: A whopping 16 minutes.

That’s “TOTAL” workout and cardio time, minus a short warm-up.

After your warm-up, you would start with the first of two “Phases”:

The first 5 minutes is called The Power Phase.

This is followed by The Mass Phase (Mass is for adding lean muscle) which last only 2 minutes.

During the Power Phase, your weight you select for any movement (from a bench press to a push-up) stays the same. This makes it very easy to shorten your rest intervals between sets.

Your repetitions will be a maximum of 5 for your Power Phase using a weight that’s about 60% of your normal 5-rep max. You will rest as little as possible between sets.

The first few sets will feel light, but as time progresses this “light” weight will become more and more challenging. In fact you will drop your repetitions down quite low in order to complete the 5-minute Phase… and that’s GOOD.

That’s what we want: As many repetitions as you can get during 5 minutes, but never exceeding FIVE repetitions, during your Power Phase.

Your rest intervals are up to YOU… you can rest a short or as long as you need.

This is a very creative and personal workout!

Your goal is simple: Get more TOTAL reps (called “Aggregate Repetitions”, or “AR”) than your previous workout.

This is what makes 7 Minute Muscle so unique: The progression is built-in.

Most people fail to progress in the gym because they simply do not track their workouts carefully enough.

With 7 Minute Muscle you don’t have to track an entire workout: Only ONE number. The total number of repetitions, or your “AR”.

Simple!

Your Power Phase for a chest workout may look like this:

EXERCISE:
Incline Machine Press (upper chest)

5 reps (rest 20 seconds)
5 reps (rest 15 seconds)
4 reps (rest 20 seconds)
3 reps (rest 30 seconds)
3 reps (rest 30 seconds)
1 rep (rest 20 seconds)
1 rep (end)

]Total AR: 22 reps
Total Time: 5 minutes

Your goal next time is to get 23 repetitions using the same weight. Once you can get 5 repetitions every set it’s time to increase the weight for this movement.

You would then move to your Mass Phase (2 minutes) which would be a different chest exercise for TEN repetitions.

Same goal, same principles apply… beat your previous AR.

The end result is a 7-minute workout that shapes your chest AND burns a lot of fat due to the principles of time/energy expenditure and the fact that muscle burns calories.

You end your 7 minute workout with “GXP” Cardio. This is 9 minutes long… that’s it! But your body is primed to melt off a lot of fat after your 7 minutes of intense weight training… and you will drop the fat if you do this workout right.

You start with 3 minutes on the exercise device of your choice (I prefer the treadmill.)

You work your way up to 85-90% of your maximum heart rate, or a perceived exertion rate on a scale of 1-10 of 7 to 8. No more is needed to get the desired results.

You stay at this level for just 3 minutes.

Then you cool down for 3 minutes.

That’s IT.

That’s your entire cardio workout and weight-training workout… all in 16 minutes (about 20 with a warm-up.)

And you will progress faster, burn a lot more fat, and save SO much time you may have to take up a new hobby!

Get more info here:

7 Minute Body workouts <– fastest bodyshaping workout EVER