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Wednesday, December 29, 2010

5 foods that KILL abdominal fat

If you are golfer, I'm sure you know the importance of having a
strong core and abdominal muscles...both to protect your back
as well as the power of your golf swing.

But beyond just having a strong core, I'm sure you also want to
reduce your abdominal fat as much as possible too. Well, I'm
going to show you a program today that will help you to finally
win the war against abdominal fat!

The program was created by one of our trusted colleagues in
the fitness and nutrition industry, Mike Geary, a Certified
Personal Trainer and Certified Nutrition Specialist.

This program covers everything you could imagine about getting
a lean midsection and even "six pack abs", if that's your goal.
If you just want to get a flatter stomach and stronger core,
Mike's got the solution for you too.

Check out the presentation on the site below, and you'll find:

* at least 2 foods that you thought were "healthy" that are
silently packing on more stomach fat

* 5 surprising foods you probably thought were unhealthy
that can actually HELP you to burn off stubborn abdominal fat

* Unique combinations of exercises that are MUCH more
effective for fat loss compared to traditional "cardio"

* and lots more

Click here for 5 foods that KILL abdominal fat

Saturday, October 30, 2010

Friday, October 22, 2010

Red pepper flakes can help curb your appetite AND fight the storage of bodyfat

Yes, red pepper flakes can help curb your appetite AND fight the storage
of bodyfat
for a killer weightloss 1-2 knockout punch, just by sprinkling on your

So here's a quick recipe for "Red Pepper Slim Chicken"...

Start with some free range chicken breasts (usually half dozen) and marinate
them overnight in a homemade Italian dressing (you can use a pre-made one if you
can find a good natural one at your local store).

The dressing/marinade is made from:

* 1/4 cup lemon juice
* 1 garlic clove, minced
* 1/2 teaspoon each of paprika and dried oregano
* 5 tablespoons thawed apple juice concentrate
* 1/4 cup cider vinegar
* 1/4 teaspoon dried basil
* 1/8 teaspoon dried thyme
* 1/8 teaspoon dried rosemary, crushed

Then just sprinkle on the red pepper… use as much as you can tolerate (based
on your own spice-meter ;-)) and then grill it up!

Alright, enjoy it, I know your tummy will, inside AND out ;-).

Wednesday, September 15, 2010

Tips for Healthy, Hassle-Free Food

The best (and easiest) lessons for getting in the habit of cooking healthy and eating right you can do it even before you start cooking:

One obvious target: Dairy products. Many people think, incorrectly, that 2 percent milk is significantly healthier than whole milk. In fact, one cup of 2 percent milk has 130 calories and 5 grams of fat, compared to 150 calories and 8 grams of fat in whole milk. Whole milk also has 5 grams of potentially heart-damaging saturated fat, while 2 percent milk has 3 grams of saturated fat. Even a switch to 1 percent milk cuts the calorie count to 110 and halves the fat content to 2.5 grams, including 1.5 grams of saturated fat.

The best choice, nutritionally, is skim milk, but some people dislike its watery consistency. An easy solution, Iserloh said, is to try skim milk plus, which has added milk solids for a creamier taste.

Cheese can be a trickier ingredient for substitutions, as many fat-free cheese products do not melt as well as their fatty counterparts. Iserloh's go-to choice for a healthier cheese is part-skim mozzarella, which she says melts beautifully.

It's lower in fat but still has that ooey-gooey melted cheese factor.

Go Half-and-Half

Ground beef is an easy option for getting dinner on the table, but it can be very high in saturated fat. Ground turkey is an obvious lower-fat alternative, but it dries out when it is cooked since fat is the key ingredient to keep proteins moist.

Iserloh suggests making a half-and-half mixture of ground beef and turkey in recipes like meatloaf, nachos and meatballs.

Adding milk or bread also helps keep the moisture level up for ground protein with low-fat content. Iserloh adds one-quarter cup skim milk per pound of ground turkey to help retain moisture and keep the meat tender. Dairy adds the moisture and keeps the protein from seizing up so much.

Eggs also benefit from the half-and-half treatment. Use one whole egg with two egg whites, prepared in your favorite way, for a delicious compromise that still offers the rich yolky taste, Iserloh said. You can freeze the extra yolks in quart containers or double bagged in plastic baggies and use them later for rich desserts like ice cream or cookies.

Use Healthy Add Ons

Grated vegetables like zucchini, carrots or onions add moisture to meat dishes, and are easy enough to prep using a food processor or a box grater.

Whenever you can get vegetables in, do it. Plus, getting vegetables in the main entrée means you don't have to worry about making a side dish, which is a great time-saver.

And for an entrée like meatloaf, made entirely with ground turkey, or Iserloh's favorite, turkey Bolognese, grated veggies like carrots can be a great addition. Just grating an extra carrot in is the easiest thing in the world to do


Adding canned beans to entrees is another way to boost nutrition with extra fiber, plus this addition helps you feel fuller faster. Iserloh adds mashed navy or cannellini beans to dishes, such as chicken enchiladas.

Thursday, June 3, 2010

A LIGHT BULB that burns fat?

Scientists have found a direct link between sunlight
exposure and muscle-building, fat-burning hormone

In fact, one study revealed direct exposure to the sun
resulted in a whopping 65% increase in the body's hormones!

Problem is, you need at least 1 hour of direct sunlight to
get that effect, according to the results of the study.

For people who work inside all day like yours truly, that's
a huge challenge right?

Well, here's the answer...

Go down to your local hardware store and pick up a 120 watt
full spectrum light bulb.

The light emitted from these bulbs VERY closely mimics the
sun's rays and has been shown to provide the SAME GREAT
BENEFITS as getting direct sunlight exposure.

As an added bonus, the light bulb ALSO works at boosting
mood and gives you a "feel good" euphoria throughout the

Now that's a bright idea! (sorry couldn't resist ;-))

Test it out yourself and Ithink you'll be AMAZED at the

Here's to getting lean, strong and healthy for life..

Larry Potter

Wednesday, May 19, 2010

Saturday, May 8, 2010

6 Tricks to Double Your Calorie Burn

1. Combine upper and lower body: For example, instead of standing there doing biceps curls with dumbbells, add simultaneous stationary lunges.

2. Shuffle with your walk: During a 30-minute power walk, include 5 intervals of side shuffles lasting 60 seconds to 2 minutes each.

3. Insert cardio blasts: Instead of resting or texting between sets on the weight machines, do 25 to 30 jumping jacks, alternating knee lifts, or front kicks.

4. Wear a weighted vest: This will double your burn while walking, hiking, running, or taking a cardio class.

5. Do drop sets: For weight training, start off each set with the heaviest amount you can lift for 10 to 15 reps; then drop the weight 50 percent and continue to 25 reps.

6. Bump up your weights. While taking a sculpting class, push yourself to use 2 to 3 pounds more than you normally would. It will make an incredible difference.

6 sneaky F-A-T burning foods

Here are foods you should try adding to your
meal plans each day for more lean body success:

1. FRESH GARLIC or pickled garlic is a natural antibiotic, a
blood sugar regulator, and also works like a thermogenic in
your body. It boosts metabolism and keeps insulin levels low
to maximize phat burning. Cool huh?

2. EDAMAME (Soybeans) contain lecithin, which can help your
body to keep your cells from accumulating phat. You can
steam them or there are even dried or roasted snacking
versions that are great when you're on the go.

3. APPLES & BERRIES are a delicious source of pectin, which
limits the amount of phat your cells absorb because of its
water-binding properties. Apples are my go-to snack (along
with a teaspoon of raw organic nut butter) most of the time.

4. GINGER expands your blood vessels and can increase your
metabolism by nearly 20%. It also detoxifies your body as it
stimulates circulation throughout.

5. CINNAMON helps your body to metabolize sugar about 20
times faster and lower your body’s blood-sugar levels, which
will help keep phat off. And all it takes is about 1/4 of a
teaspoon added to your meal or snack. Try sprinkling some on
some apple slices and you have a LEAN BODY DYNAMIC DUO!

6. CAYENNE PEPPER is one of the best phat-burning spices,
burning calories by triggering a thermodynamic burn that
lasts hours after eating. Use sparingly if you are
sensitive to spicy food.

Alright, so try working these 6 sneaky phat-burning foods
into your meal plan today, and your body will surely get
leaner, faster...

Here's to getting lean, strong, and healthy for life,

Monday, April 12, 2010

Here are some of the common symptoms of overtraining to watch out for:

* Changes in sleep patterns,insomnia
* Extended periods of healing for minor cuts
* Gradual lossofweight without trying to do so
* Loss of appetite
* Listlessness/tiredness
* Loss of libido
* Muscle and joint pains
* Swelling of the lymph nodes
* Irregular or no menstruation in premenopausal women
* Excessive thirst at night

So what does all of this mean to you and your workouts?

1. Rid yourself of excessive steady state cardio ASAP

2. Perform 2-3 brief but intense resistance training
sessions per week, like the ones detailed in
FatBurningFurnace. These sessions should ideally last no
more than 30 minutes and most of the time much less.

3. Be mindful of any of the warning signs of overtraining
(see below) and if any are noticeable, take a few days off
from your workouts until you feel well rested and normal

4. Get ample sleep each night..7.5 hours may be the perfect

5. Keep your immune system strong, through a steady supply
of antioxidants from whole fruits and vegetables.

And above all else, do what makes good sense. Excessive
cardio never made sense to me, for a lot of reasons, and
that good common sense is why I am in, and staying in the
best shape of my life for years to come.

Here are some of the common symptoms of overtraining to watch
out for:

* Changes in sleep patterns,insomnia
* Extended periods of healing for minor cuts
* Gradual loss of weight without trying to do so
* Loss of appetite
* Listlessness/tiredness
* Loss of libido
* Muscle and joint pains
* Swelling of the lymph nodes
* Irregular or no menstruation in premenopausal women
* Excessive thirst at night

Here's to getting lean, strong and healthy for life,

Larry G Potter

Friday, April 9, 2010

What is the problem with juice and fat loss?

There are 3:

1. Juice is EXTREMELY calorie dense. A typical orange, for
example, has about 40 calories. A typical glass of orange
juice has around 120 calories... that's 3 times the

2. Juice has almost NO FIBER and will spike your blood sugar
like crazy, causing FAT STORAGE. Back to our orange... it
has about 3 grams of fiber which helps slow blood sugar
response form the 9 grams or so of sugar in it. That glass
of O.J. has almost NO FIBER (stripped out in the juicing
process) to combat the over 23 grams of sugar.

3. Juice's blood sugar spikes will make you hungrier...
you'll end up eating more and more. While the differences
between juice may seem small on a 1 to 1 comparison, keep
drinking juice and you'll have a hard time losing phat and
keeping it off.

Now, as I said, this doesn't mean you must cut out juice

One of the best ways I've found to enjoy the antioxidants
and great taste of real juice is to simply add a SPLASH of
your favorite juice to some ice cold water.

If you're a juice drinker, try it for a few days and you'll
find your over-sensitive taste buds will adjust faster than
you may expect.

I do this almost every day and it's become like a special
tasty treat.

If you're trying to cut out soda (that's a whole different
newsletter!), take the splash of juice and add it to
carbonated ice water.

Don't forget you can also make your own fruit/vegetable
smoothies as this won't strip out the fiber...just add some
frozen produce to a good protein source and you're good to

Alright, so now that you know the TRUTH ABOUT JUICE, you've
just knocked down another MISTRUTH on how to get and stay
lean and healthy.

Now get out there and eat some real whole organic fruits and
vegetables...just as nature intended!

Here's to getting lean, strong and healthy for life,

Tuesday, March 16, 2010

Treat for better Blood Pressure

What is it?

The humble banana !

Good value for money and available
all year-round, bananas are brim-full
of the vital mineral potassium.
Several major studies concur that
people who enjoy 1 1/2 to 2 bananas a
day could be reducing their blood pressure
2 to 3 points.

Reducing your Blood Pressure by
2 or 3 points is enough to
significantly lower your risk of a
stroke. Indeed people with the
highest potassium intake cut their
stroke risk by a huge 38 percent
compared with the people who
had the least.

This awesome mineral works by
helping your kidneys filter more
excessive sodium (salt) out of
your bloodstream. It also
encourages tiny blood vessels to
relax and makes pressure sensors
in your artery walls work better.

Not just bananas...

We all like variety, so you'll be
pleased to hear it's not just bananas
that are rich in potassium. Try prunes,
watermelon, mushrooms, tomatoes, baked
potatoes (with skin) and other fresh produce.

Tuesday, March 9, 2010

1 odd drinking technique for fat loss

Besides all the now understood health benefits of Green Tea,
including reduced risk of breast, colon, and prostate
cancer, recent studies have shown that this magical little
drink also fights against your belly fat and is great for
fat loss

The secret: drinking it BEFORE your workout!

In a recent study, green tea helped the subjects burn 17
percent more fat during a 30-minute workout.

Researchers are apparently not completely clear on how green
tea has this increased metabolism boosting effect, though
they think it is somehow making more of your stored fat
cells available as fuel.

So when you drink it before your workout, they are
suggesting it's like your fat cells are raising their hands
and yelling "burn me please!".

There are other ways green tea stimulates your metabolism
too, and these are well documented... but this new twist on
exactly when to use it is pretty cool!

Now, of course this new technique of using green tea as a
part of your pre-workout drink only works if... well, you

If you're having trouble sticking to your workouts
regularly, I would take a look at this program that's
helping a lot of people overcome their bad exercise and
eating habits, just by listening.

I mentioned this helpful resource in a past newsletter and
have received nothing but great feedback on it.

You can check out the program and decide for yourself here

by opting in on the right side.

Oh, one last thing... since you'll probably want to
stick with a traditional pre-workout drink (fast digesting
carbs and protein with little or no fats), you might try
adding some green tea extract to the drink, rather than just
drink a cup of green tea.

I would start with maybe 1/2 the recommended amount as some
folks are a bit sensitive to green tea.

I'll be experimenting with this soon to see how it goes. Let
me know how it works for you if you try it as well and we'll
talk soon?

Here's to fat loss, getting lean, strong and healthy for life...

Wednesday, February 24, 2010

Shocking News About Fat Loss and Health

With all of the confusion out there these days regarding nutrition, and every so-called "health expert" touting new fangled gimmicks for how to eat for fat loss and health, you NEED to check out the product on the right to learn how to permanently control your appetite and eliminate junk food cravings.

If you thought any of these items below were healthy, you're going to be SHOCKED about what you read inside the program:

*Canola Oil, soybean oil, etc
*Whole grain breads or crackers
*Tofu or soymilk
*so-called "energy" drinks
*Protein bars
*Skim milk
*Rice cakes
*Sports drinks
*Low-carb "designer foods"
*Low-fat "designer foods"

aid you with fat loss and health!

Sunday, February 21, 2010

Allow Yourself a “Mini” Treat

The key to fat loss success is to notice the foods that are your main weaknesses and then allow yourself to have them and budget them into your food plan.

By giving yourself the option to have a little something sweet every day, it will practically eliminate the desire to binge on that favorite food.

Just be sure that the portion size is within reason.

For example a mini piece of chocolate or a few Milk Duds.

People who seek fast loss, find ways to adapt their food plan to their lives and at the same time achieve the right balance not only with calories but also to give themselves the option to indulge in the things they like the most, but within reason.

Thursday, February 18, 2010

How Does Density Training Help Fat Loss...???

Density training is one of the best ways to spur your body to lose fat
by producing and releasing more testosterone.

Training density takes place when you can do more work (sets, reps,
or both) in the same amount of time, or do the same amount
of work and shorten the time in which you do it.

There is a way see radical fat loss using density training.

Here is a sample routine using the squat, the overhead press
and the dumbbell row.

You perform them one after another with little rest in between
creating a circuit.

Forget reps, you're going to be forming each exercise for a certain
amount of time and do as many as you can in a given time period.

Let's say you did each of the above exercises for 30 seconds.

Your routine would be as follows (using weights you can handle):

Overhead Press: 20 pound dumbbells for 20 reps
DB Row: 30 pound dumbbells for 18 reps
Squat: 100 pound barbell for 22 reps

Now, you’re going to take advantage of some neat things that
occur in the body; these will make you more efficient and more

To do that, you're going to INCREASE the weight by 10-20% and
try to do MORE reps.

Does that seem impossible? It isn't. Due to neuromuscular
junction and neural activation, in almost ALL cases, you'll
be able to do just that.

Your second attempt at that circuit might look like this:

Overhead Press: 35 pound dumbbells for 23 reps
DB Row: 35 pound dumbbells for 20 reps
Squat: 120 pound barbell for 25 reps

This kind of training burns a lot of a fat and is one of the best
training methods around for increasing testosterone
production and release.

Utilizing this method, you're one step closer to fighting
off your stubborn hip, thigh, and gut fat for good!

Sunday, January 31, 2010

The German Secret to Fat Loss

Back in the 30s, two Germans, a track coach and a doctor, discovered a breakthrough in fitness and fat loss. They realized that doing a short burst of activity followed by a short rest was the best way burn fat fast and to exercise.

Using the their technique, athletes sprinted 200 meters and then rested for a short period.

Then they repeated it, doing the exact same thing. And again.

Their atheletes broke world record after world record and saw tremendous fat loss. The first man to run the mile in under 4 minutes, Roger Bannister, used this type of workout.

It's now called called high-intensity interval training.

But few people are conditioned enough to do it.

Could most of us sprint the length of 2 football fields and then be ready to do it again after a 90-second break? I'd venture to say, no.

But progressivity is a better way to do it and you can burn fat in minutes a day.

No need to start with a high-intensity workout, rather we work our way up. How? We just have to tax ourselves a little bit more as it becomes easier.

Yes, you can get the benefits of high-intensity training, regardless of the level you start at, meaning that you can expand your lung capacity, protect your heart, and see a lot of fat loss by making small, incremental changes along the way.

First, pick an activity that you enjoy. Something like bicycling and swimming that will give your heart and lungs a bit of a challenge. Your beginning workouts will depend on your current level of fitness.

Some guidelines:

Begin with light stretching and a light warm-up before each session.

Make it 20 minutes every other day.

Take it easy and increase gradually.

Increase the intensity of the exercise as you get into better shape,

Later, break the 20 minutes of exercise into shorter "mini-intervals" of exercise and rest periods.

Use shorter and shorter intervals. This way you can easily and gradually up the intensity.

Follow all 20-minute sessions with a light activity "cool down" for a couple of minutes to help reduce muscle soreness after exercise.

As the going gets easier, put your focus on increasing the intensity. As your body adapts, take it up a notch. You should never feel lightheaded.

Being slightly winded and panting is what you're striving for and you'll begin to see that fat loss you desire!

Tuesday, January 26, 2010

My recipe for fat loss burning apple delight...

I was watching the season premiere of one of my
favorite TV shows, 'The Office' the other night and on the
show, the whole office staff was doing a fat loss
challenge..., I loooove this show, but there was one scene where
one of the office workers catches one of the employees
eating peanut butter-

-well, the guy eating the peanut butter gets reemed out for
eating 'fatty food'!


Peanut Butter is not bad for fact, all natural
peanut butter, almond butter and other nut butters are
fantastic sources of healthy fats that will actually make
you burn more fat faster...

...yes, it is higher in calories, but that doesn't mean it
isn't healthy or can't be part of a fat burning lifestyle...

So try this for a super healthy and delicious snack:

1. Take an apple and remove the core (keep the skin on)

2. Slice it 5 times so you are left with 6 circular slices

3. Take a tablespoon of all natural peanut or almond butter
and spread it on three of the slices.

4. Take the other 3 naked apple slices and stick 'em on the
buttered ones to make 3 tasty little fat burning apple
delight sandwiches.

Eat 'em and enjoy...YUM!

...but you'd never enjoy this awesome recipe if you watched
TV when I did, as you might be tempted to continue thinking
all Peanut Butter is a BAD FOOD CHOICE.

So again, with all of the misinformation and confusion out
there about nutrition, you have to stay on top of things...

...if you're shopping for nut butters in your grocery store,

Many of the top brands out there include the dreaded fat
storing High Fructose Corn Syrup as one of the main the deadly partially hydrogentated check the ingredients on label and look for 2
things: peanuts and salt...that's it!

Monday, January 11, 2010

Fat Loss Tip: Burn More Fat on the Treadmill

Did you know that running for one hour or more per week reduces your chance of coronary heart disease by 42%, according to Harvard researchers.

Here are some ways to make it more effective and fun:

Adjust the treadmill's speed for about 50% of your full effort. Set the incline at 3% and run for 20 - 30 seconds, then return to a zero incline for 30 seconds. Repeat this sequence at 5%, and then 7%. That's one repetition. Do eight to 10 repetitions.

Try "Negative splits" by running faster at the end than at the start. Start at a jog, and at every quarter mile, punch the speed button one beep higher. (You can do this for any length interval.) Push this as long as you like, but give yourself a smooth cooldown.

This makes it less tedious, and training your body to start slow and end fast will pay off next time you're in a road race; you'll hold back at the start when your adrenaline is high, and finish strong when others fade.

Run for 3 minutes at a 3 percent incline, then flatten it out and maintain the same level of effort by speeding up the belt a few notches for 1 minute. Recover with a minute of jogging, and then repeat the sequence three times.

If you're bored with the readouts on the treadmill, add another source of input: a heart-rate monitor. "You should train at 60 to 80 percent of your maximum heart rate, because as you exceed 80 percent, results do not increase proportionally to your work," says Richard Stein, M.D., a spokesman for the American Heart Association. See how inclines affect your rate, and notice how quickly your heart recovers from a burst of effort.

Just mix things up and have some fun!

Larry Potter

Friday, January 8, 2010

Nothing fails like success with fat loss...what?

Today I wanted to let you
in on a little secret that continually screws up perfectly
nice people's efforts for a lean and fit body. What is it?

Well, you're probably already familiar with it, and almost
assuredly have been bitten by it a time or two or more. And
in health and fitness it's responsible for the idea that
'nothing fails like success.'

What the heck does that mean?

Let me explain...

Just go to your local newsstand or bookstore and scan any of
the fitness magazines on display. They most certainly have
a very attractive and perfect looking model on the cover.

Take a look at the products in the ads in those same
magazines. They typically sport the same perfect looking

It's probably not a surprise that we are instantly attracted
to this type of image and ideal, but not on the
surface...I'm talking subconsciously. Our subconscious
minds eat this stuff up and make us believe that these
products and the people who push them must be the authority
because they look so great.

What I'm talking about here are the genetic few that have a
gigantic advantage over the rest of us in getting a dynamite

Do I hate these people? Maybe a little...but what I hate
more is that most people with normal genetics look to these
people and figure that their methods must be the best.

After all, if they look that good, they must know what
they're doing, right? Not always, and most of the time this
is just plain wrong.

In fact, many of those experts with perfect bodies would
look that way, or very close to it, without doing much at
all. I've met people that could exist on a diet of pizza
and beer and maintain a relatively low body fat percentage.

I also know a few that seemingly build muscle just by
stepping foot into a gym. (OK that last one is an
exaggeration, but you get the picture)

So that brings me back to the subject of this message,
nothing fails like success. When you see someone with a
perfect looking body at your gym, on TV, on the web, or
wherever, don't blindly follow their routine or methods.
Their apparent 'success' could just bring you failure.

Instead of looking to those who are genetically perfect for
advice, you should be seeking out the knowledge of those who
have made big improvements, apply principles that make
sense, and have been able help others do the same.