What busy moms need to know to get fit

=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D You are receiving this newsletter because you have subscribed to the Lean-Body Secrets Ezine from www.TruthAboutAbs.com You can always unsubscribe at any time at the bottom of any=20 newsletter. Please note that replies to this email are routed to a help-desk. =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D

I was at a conference for fitness professionals a few months ago in Florida= and I had the pleasure of meeting a fitness pro named Holly Rigsby. Holly = is a busy mom who also manages to keep herself in spectacular shape... so s= he actually does practice what she preaches.

I asked Holly to contribute an article to the newsletter so we could give s= ome special attention to the busy moms.

**Fitness Faux Pas; What NOT to do** By Holly Rigsby, CPT

Author - http://FitYummyMom.com

Listen up Ladies=E2=80=93 Just like the popular fashion show on TLC " What = NOT to Wear'" you are about to get a large dose of "What NOT to Do" if your goal is to boost your metabolism, shed fat and achieve results in the shortest time possible.

Is this you? Get ready, because I am about to call you out on the Top 3 Mistakes you are making that can destroy your metabolism, zap your energy and keep your body soft and flabby.

Hours of Cardio?=20 =20=20=20=20=20=20=20=20 Cardio is not the end-all be-all solution to fat loss. Working longer and harder will not help you lose fat =E2=80=93 in fact it can make you sto= re more fat! We have gotten hung up on the notion of "calories burned". This causes us to obsessively look for ways to increase calorie burn in the hopes that we are also burning more fat. Unfortunately you are only risking the loss of muscle and receive little to no increase in your metabolism once you stop.

Besides, why would you want to torture yourself with the unnerving thoughts of minutes needed to burn fat. What if you miss a day or eat too much? My buddy Craig Ballantyne refers to this punishment as the "Cardio Confessional". We've all done it, but what results has this habit rendered?

It's not how many calories you can burn per exercise, but how many calories you burn 24-7. You already possess the most powerful fat burner =E2=80=93 your muscle! So why punish yourself and risk the loss of y= our fat burning potential? Toss the notion of long bouts of cardio out the window. INTENSITY is the KEY to getting the most out of your cardio in the least amount of time. So revamp your cardio program with new, energizing short burst intervals!

Target the Trouble Spots?

Jennifer Garner's toned arms and Fergie's fab abs are not created by some "magic:" exercise that mysteriously melts fat off a particular area of the body. It is time to banish the "Spot Reduction Myth" once and for all.

There simply is no "one" exercise that acts like a "magic eraser" to rid your body parts of unsightly fat. That's not how the body works. If you want to loose fat, you instead need to challenge all of the muscles in your body to boost your metabolism, so you lose fat all over.

When it comes to fat loss, isolated, shaping exercises are a waste of your time. Just because you "feel the burn" does not mean you ARE burning the fat. One of the most effective ways in which to maximize your fat-burning potential is through full body, short burst resistance training. By working several muscle groups at once, short burst resistance training saves time, skyrockets your energy levels and incinerates fat and calories.

Resistant to Resistance Training?

"I don't want to bulk up, I just want to get toned"

Let's think about what you are saying here. Toned, simply means you have shed the fat that once covered your muscles =E2=80=93 so we can see yo= ur muscle definition. Muscle gives your body a lean, tight shape.

No you will not bulk up like a man. Women simply do not have enough testosterone to get "bulky" nor, typically do they spend enough time with weights to look anything other than lean, toned and firm. The only reason some women feel like they look bulky is because they have excess body fat while building muscle, but are not eating in a way that supports fat loss.

Plus, muscle takes up less space than fat. The quickest way to drop a jean size is to incorporate short burst resistance training into your fitness routine.

If muscle makes you cringe, then you need to get used to a thin, soft, flabby body. For lean, toned, fit bodies have low body fat and a lot of lean muscle.

Instead of working hours on end month after month for little if any results, try eliminating these fitness faux pas from your program and start letting your body work for you to achieve your fat loss goals.

Holly Rigsby, CPT, MAT America's #1 Fat Loss Expert for Busy Moms and the author of http://FitYummyMom.com/ . Holly has also worked with over 300 Mom's to help them lose the stubborn baby fat and get their pre-baby body back.=20

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Thanks for that article Holly!

You can check out Holly's system for shaping up busy moms at:

http://FitYummyMom.com

I'll be back in a few days with more Lean-Body Secrets.

Mike Geary Certified Nutrition Specialist Certified Personal Trainer Founder - http://TruthAboutAbs.com & http://BusyManFitness.com

PS - if you liked todays article, feel free to fwd this email on to any of = your friends, family, or co-workers that would enjoy it.

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Yep, your email provider most likely false filters some or all of these ema= ils and you won't get them all, even though you asked to receive them. Make= s you mad right? Well, there's an easy solution. Go to this page for the ea= sy instructions to make sure you keep getting these newsletters that you as= ked to receive...

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For more information on reducing a big belly, please visit www.Big-Belly.info

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Are your food tastes making you fatter?

Are you "addicted" to overly aggressive food tastes? Is this making you fat= ter over time? Let's take a look...

You've probably noticed that I like to talk about food... and healthy eatin= g in particular. I've always said that healthy eating does NOT have to be b= oring and bland, and if you know a few preparation tricks, can actually be = exciting and delicious.

Many people seem to falsely believe that they'll never be able to get lean = if they don't eat what is thought to be typical bodybuilder fare -- dry pla= in chicken breasts, plain broccoli, tuna fish, oatmeal, etc. If you've read= my newsletters for some time, you know that I'm against this type of borin= g menu, and like to give healthy meal ideas that have a little more appeal.

However, here is one of the most important things you can do for yourself i= f you want to eat healthier for life and make it a HECK OF A LOT easier to = get lean and stay that way permanently...

LEARN TO ADJUST YOUR TASTE BUDS TO ENJOY THE NATURAL UNADULTERATED TASTE OF= REAL FOOD... UNPROCESSED FOOD

This is one of the main problems that I see so many people face with being = able to control their eating... they have grown up with processed foods and= additives that are excessively AGGRESSIVE TASTES.

*So many foods have excessive added sugars, corn syrups, artificial sweeten= ers, etc *So many foods have excessive added trans fats, refined vegetable oils, and= other processed fats *So many foods are laden with excessive (and potentially dangerous) flavor = enhancers such as MSG and processed commercial salt

All of this massive onslaught of overly aggressive tastes have rendered mos= t people's taste buds senseless when it comes to the natural taste of real = unprocessed foods.

I was having brunch with a couple friends recently and I noticed one of the= m dumped this huge heaping spoonful of sugar into their coffee. I can't eve= n imagine being able to gag down a coffee that was so heavily loaded with s= ugar.

Even diet drinks (which I'd never drink because of the harmful artificial s= weeteners) are so excessively sweet these days, they're not even refreshing= .. I can't understand how people can drink something that tastes like pure s= yrup.

Here's a quick quiz to see if you're officially addicted to overly aggressi= ve tastes:

1. If given the choice, would you choose: a. sausage or hot dog b. steak, burger, or chicken breast

2. Do you prefer: a. sweetened tea or coffee (with added sugar or artificial sweeteners) b. unsweetened tea or black coffee

3. If given a choice for dessert, do you prefer: a. cake, pie, or ice cream b. a piece of fruit

4. If you like chocolate, do you prefer: a. milk chocolate b. extra dark chocolate

I could think of more, but that'll do for now... If you answered a's more t= han you answered b's, then you may be addicted to overly aggressive tastes,= and that could be making you pack on more lbs indirectly.

One of the main problems is that needing to eat aggressive tasting foods me= ans that all of that extra salt, MSG, added processed fats, sugars, and art= ificial sweeteners are playing havok with your hormones, and making you cra= ve extra calories that your body doesn't need.

Don't worry though, it CAN be easy to wean yourself off of these aggressive= tastes. I've successfully done it.=20

About 5 years ago, I'd have called you crazy if you said I'd ever be drinki= ng unsweetened tea or black coffee... I always needed to add a sweetener ba= ck then... but now, I actually PREFER to drink them both unsweetened.=20

What I did was just slightly reduce the amount of sweetener I added over ti= me, and eventually I got used to using none, and actually started to prefer= the natural taste of coffee or tea instead of just tasting the sweetness.

Now you can start to see how this all ties back into enjoying the REAL tast= e of food (or drink) instead of the ADDITIVES in food!

My recommendations for your leaner healthier body:

*Enjoy the taste of real meats, such as grass-fed steaks, fish, chicken bre= asts, pork tenderloin... instead of needing the aggressive tastes of the ad= ditives in sausages, hot dogs, deli meats, and other processed meats.

*Start to enjoy the taste of the actual coffee or tea instead of the taste = of the sugar or artificial sweetener.

*Start drinking water or unsweetened tea with meals (instead of soda or swe= etened drinks) at least every other day, and try to increase that to every = day eventually.

*Use herbs and spices in your cooking instead of heavy use of salt.

*Try to wean yourself off of cakes, pies, candies, and other sweets... Eat = mostly fruit or small amounts of super-dark chocolate instead.

*Avoid any and all deep fried foods and processed starch-based side dishes = - mac & cheese, scalloped potatoes, etc.

Even doing just some of these simple tips can help you to change your taste= s over time and help to overcome your addiction to the overly aggressive ta= stes that food marketers have pushed on us our entire lives.

I hope these ideas help you to eat healthier in 2009!

**One more note for today...

I wanted to congratulate all of my readers who have achieved phenomenal res= ults and changed their body and mind by using my TruthAboutAbs program. I g= et stories in all the time about these successes.

Anybody can get great results too... you're not "cursed with a slow metabol= ism"... that's a lame cop-out from people that are too lazy to take action = and change their body.

I'm really proud of one of my readers who just recently sent me his latest = pictures...

Check out the 3 pictures of Leith on this page showing his transformation:

>> http://www.truthaboutabs.com/testimonials.html

You can see that these aren't any kind of "staged" before/afters... these a= re simply his legit pics which even show the dates automatically from the c= amera readout.

These are the kind of results that you can get if you actually take action = on REAL workouts and REAL nutrition and stop searching for some kind of mir= acle pill (which will never exist).

For more information on reducing a big belly, please visit www.Big-Belly.info

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Lose fat and build muscle with this

Contributed by Mike Geary

I've been on a golf trip with some buddies down in Myrtle Beach, SC over the past week, and I decided to stay a few extra days to relax by the beach, catch up on some reading, and do some swimming.

Even though I love living in the mountains of Colorado, and the active outdoor lifestyle and clean fresh air that comes with it, I sometimes miss being near the ocean. So this week I've been taking advantage of staying at the beach and have been doing my workouts actually on the beach (and just a little bit in the weight room).

I've really been enjoying these workouts as a nice change of pace and also the different atmosphere.

In the mornings, I've just been going out for a nice long walk on the beach to wake up for the day. Nothing strenuous...just more of a relaxing walk enjoying the ocean air and the scenery.

But in the evenings, I've been doing the real workouts. I've actually been using Jon Benson's new innovative 7 Minute Muscle style workouts in the gym... http://7MinuteMuscleProgram.com

These workouts are a lot more effective than I initially thought when I first heard of Jon's concept... they can really leave you whooped if you train with enough intensity during them.

After the 7MM style workouts, I've been heading out on the beach to finish the workout with about 15-20 minutes of wind sprints and some pushups and lunges mixed in. Training on the beach while watching the sunset has actually been a pretty motivating environment for me this week.

Now here's the important thing I've noticed about Jon's 7MM workouts...

I actually don't agree with all of the exercises recommended in the routines... for example, any smith machine exercises as well as leg presses I don't feel are very effective exercises for many reasons.

However, that's not the point... The point is that the CONCEPT of the unique method that Jon uses to formulate the routines is incredible, and something that I've never seen in any other programs.

The fact that you can exhaust your muscles in only 7 minutes using this style is pretty cool indeed.

Although I agree with about 75% of the exercises chosen in the routines, for the 25% that I don't agree with (such as the smith machine exercises, the leg presses, etc), I simply make substitutions with dumbbell or barbell exercises that I do agree with.

For example, if the protocol calls for a smith machine bench press, I'll substitute a free-weighted barbell or dumbbell press (incline or flat). If the routine calls for a leg press or a smith machine squat, I'll instead substitute a barbell squat (front or back) or perhaps a dumbbell lunge.

My opinion on the 7 Minute Muscle Program as a whole is that this is a great program to use to give your body a new type of stimulus since the training style is so different from most routines. It could really shock your body into new results. I definitely recommend giving it a try if your ready for something new.

Go here to grab a copy:

http://7MinuteMuscleProgram.com

Keep in mind that the most important part of the book is the entire middle portion where Jon describes his unique "3-Flow Process" about the mental part of your training. This is vitally important and super-powerful stuff. I'll even admit that this technique alone has really jumpstarted my workout intensity and results once again.

Enjoy, and good luck!

I'll be back soon with more Lean-Body Secrets.

Mike Geary Certified Nutrition Specialist Certified Personal Trainer Founder - http://TruthAboutAbs.com & http://BusyManFitness.com http://AvalancheSkiTraining.com

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