The True Power of Facebook

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,

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
again.

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

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
Pres, KIM-LAR INC.
www.LarryGPotter.com

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
calories!

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
entirely...

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
go!

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,

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.

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
workout!

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...