You work hard in the gym and are likely following a strict weight loss diet, hoping to transform your body into something you’re proud to show off.

Don’t neglect to learn the basics for how you can increase the results you see simply by using the right techniques.

Here’s a Youtube video by Vince DelMonte that discusses this principle more.

For more information about Vince’s Six Pack program, please visit his website.

====> Click HERE for YourSixPackQuest

Related posts:

1. Foods That Help Burn Fat Video
2. Vince DelMonte’s Advice for Weight Loss Plateaus
3. Fat Loss Expert Vince DelMonte Shares A Free Fat Loss Workout

If you aren’t, results are going to be less than optimal and you might just find yourself in a weight loss plateau and not getting any results at all.

Here is a video by fat loss coach Vince DelMonte on different foods that will actually help you burn fat.

For more information about Vince’s Six Pack program, please visit his website.

====> Click HERE for YourSixPackQuest

Related posts:

1. Vince’s How To Burn Body Fat Video
2. How To Lose Belly Fat
3. Choosing Proper Abdominal Exercises

This is a form of cardio training that is often replacing the more moderate paced sessions that were formerly advised for maximum weight loss and are helping people everywhere take their fitness to the next level.

Researchers have done numerous studies examining the effects of this form of weight loss cardio training on the body and have come to encouraging conclusions.

The particular research study we’re going to look at today examined what the impact of interval training had on the ability of the muscles to oxidize (burn) carbohydrates and fat, improve your weight of weight loss.

The Study Design

The study was designed using untrained, recreationally active individuals (so essentially, weekend or casual exercisers). The wanted to look at the metabolic adaptations to took place following a 6 week training program of high intensity interval sprints (HIIT).

The sprints lasted about one hour in length and were composed of 10 intervals where the subjects worked for 4 minutes at 90% of their maximum followed by 2 minutes of rest.

These sessions were performed 3 times a week over the course of the study.

Muscle biopsies were then taken while at rest, after five minutes, and then at exhaustion.

The Results of the Study

The results of the muscle biopsies showed that training power output increased by 21% over the course of the six weeks, and the VO2 peak increased by 9% after the HIIT sessions.

During the exercise, the muscles also showed reduced glycogenolysis, reduced lactate accumulation, and reduced substrate phosphorylation.

After five minutes of the sessions was completed, the muscles also demonstrated a 2-fold greater carbohydrate oxidation rate and an increased fat oxidation rate at 60% of pre-training VO2 peak.

Practical Applications

Therefore, the major take-home message from this study is that by performing high intensity interval sprints (note though these were not max-out sprints), you will increase the muscle’s ability to burn off carbohydrates present, increase the rate of fat oxidation, and decrease the degree of fatigue you experience while exercising.

Clearly, this is one form of exercise that would dramatically help your weight loss goals move forward.

Reference:
Bonen, A. et al. (2008). High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscles. Appl Physiol Nutri Metab. Dec; 33(6):1112-23.

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Anyone who has been around the weight loss block a couple of times also likely knows that quick fixes don’t work and there are also a host of other factors that could hinder the progress you make with your diet or workout program.

But there is one weight loss lie in particular that tends to trip people up and because of this, they might actually start gaining weight. Obviously this is a huge problem that needs to be solved immediately if you want to be getting optimal results.

So, what is this lie?

The Meal Frequency Myth

Ever heard the saying that if you eat six small meals a day you’ll speed up your metabolism?

Likely have – it’s a popular one and one that dieter after dieter follows to a ‘T’.

Now, this myth isn’t not entirely incorrect but in most cases, unless you really understand it, it is going to hurt you.

The Truth About Meal Frequency

Okay, let’s first look at how this notion got started. It’s been scientifically proven time and time again that when you consume food, your body is going to burn energy digesting that food. It doesn’t take a rocket scientist to figure that one out. Digestion is an activity and activities burn calories.

Now, what some people may not realize is different foods will cause the body to burn more calories than others.

Sorry to disappoint but there are no negative calorie foods – but protein rich foods will cause a 25% increase in metabolic burn (you burn 25 calories for every 100 you eat of protein), while carbs and fat come in at 4 and 2% respectively.

So, by those factors, it’s clearly obvious that high protein meals do speed up the metabolism.

But here’s the kicker.

How much your metabolism will speed up (given similar macronutrient conditions – the meals consist of the same types of foods in other words) is strictly related to the size of the meals.

Eat a 600 calorie meal or eat a 300 calorie meal. The 600 calorie meal will boost your metabolism twice as much as the 300 calorie will because there is twice the amount of calories to digest.

Now, this looks great – eat more food, increase your metabolism higher. Right?

Wrong. While the metabolism does increase, it’s in no way going to increase so much to overcome the increase in total calorie intake at the end of the day.

If you had 6 meals of 600 calories, that’s 3600 calories that day. If you had 3 meals of 600 calories, that’s 1800 calories. Big difference.

Also note that if you took those 1800 calories in the second situation and made that into six meals (300 calories each), now you’re burning half as many calories digesting each meal after it (since the meals contain half as many calories) hence your daily metabolic boost in each situation equates to the same.

So big meals or small meals, when total calories are the same, you’re experiencing the same metabolic boost at the end of the day. The only difference is you’ll get a bigger metabolic boost less frequently after big meals and a smaller metabolic boost more frequently after small meals.

The problem though comes in when people don’t keep calories steady. So, rather than halving the calories say to 300 per meal and still eating 1800 each day, they eat more frequently but keep calories higher – say 400 or 500 calorie meals. Now you’re left with a daily total calorie intake that is too high and weight loss stops.

In that situation, this meal frequency myth will definitely hinder your weight loss goals.

So, to summarize this point, yes, eating more frequent meals can help keep hunger levels under control and help you stick with a diet, but you must be sure these frequent meals are actually smaller, otherwise, you’re not going to be losing weight at all, you could be gaining it.

Related posts:

1. Timing Your Cheat Meals on a Weight Loss Diet
2. Situational Overeating: Will It Cause You To Gain Weight?
3. Weight Loss Success – What Is The Most Important Factor?

If you take two people and one of them burns 50 calories per hour just sitting there and another burns 75 calories per hour sitting there, who do you think will lose fat faster?

On the same diet, the 75 calorie per hour burner will, obviously. And while you may think it’s 25 measly little calories – what’s that going to do – it will really add up over time.

Therefore, learn the fat burning exercises and be absolutely sure you’re doing them regularly. You won’t regret it.

With the top fat burning exercises on this list, here’s a video to watch from Vince DelMonte, author of Your Six Pack Quest.

For more information about Vince’s Six Pack program, please visit his website.

====> Click HERE for YourSixPackQuest

Related posts:

1. Choosing Proper Abdominal Exercises
2. Can You Build Muscle Using Body Weight Exercises?

Here are five things you can do on a daily basis if you have a desk job and are looking to get in shape.

Sit on an Exercise Ball

Exercise balls are fantastic pieces of equipment and can be used to take your fitness to the next level. By using one as your desk chair you will call your abs into play more, increasing the activation of the entire core.

Start by sitting on the ball for 10 minute time chunks two or three times a day and work your way upwards from there.

Use the Stairs

This common piece of advice holds strong. While you may not burn all that many calories in a single trip up the stairs, day after day, month after month, it’s definitely going to add up.

In fact, you could find yourself pounds lighten in the New Year if you left the elevator out of your daily routine. Not too mention that climbing stairs is a fantastic way to work the glute muscles, firming the entire backside.

Desk Squats

To further work the legs, consider doing desk squats. To perform these, simply stand up in front of your chair and then squat down again until you are almost lowered back down into the sitting position.

Hold for three to five seconds and then rise up again into the standing position.

Do ten of these every hour over the course of two days out of the week and you will have stronger legs because of it (you may want to make sure your office door is closed while doing this movement though, or your co-workers may think you’ve had a few too many midday drinks).

Contract The Abdominal Muscles

While you may not want to get down on the floor and start doing sit-ups right in your office, simply contracting, holding, and then releasing the abdominal muscles will help strengthen the core and flatten the stomach.

Many times we let our stomachs ‘go’, which is what really causing that outwards protruding image, particularly if we don’t have especially high body fat levels.

By squeezing the stomach and thinking of bringing the belly button to the spine, you’ll also correct your posture while you improve your abdominal strength.

Chair Dips

Finally, to help work the arms, after you’ve done your ten squats for the day, consider doing chair dips off your chair as well (or, if you really want to up the intensity, do these off the exercise ball you’re sitting on periodically throughout the day).

This will help target those pesky tricep muscles – the same muscles that give your arm that ‘wing’ appearance when you let your body fat levels get too high.

So, don’t stress if you can’t make it to the gym. With a bit of effort and creativity, you can still improve your body without ever leaving your office.

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If you do not take the time to learn some nutritional principles before starting, there’s a much higher chance that you’ll wind up using some crazy diet ideas that aren’t going to deliver and could actually end up causing you to gain weight in the long run.

With advice on six steps he recommends to beginners for fat loss, here is guest author, Men’s Health trainer, Craig Ballantyne.

6 Steps To Fat Loss For Beginners
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

For beginners, getting into fitness can be intimidating and confusing. But it doesn’t have to be that way. In fact, getting fit is one of the most straightforward tasks you’ll attempt in the New Year. Fortunately, reaching your fitness goals requires only two things; discipline (that’s up to you) and a set of simple guidelines (which I’m happy to provide).

First, you should arrange for a full physical examination from your physician. This is mandatory for people that have high cholesterol, high blood pressure, diabetes, or are obese. Once you have your doctor’s approval to begin a fitness program, you should schedule a fitness assessment with a health professional at your gym.

While both of these are incredibly annoying, they are essential to your success and well-being. The benefits of a doctor’s visit are obvious, particularly if you have one or more of the previously mentioned conditions but it also allows you and your doctor to discuss your lifestyle. Preventative medicine is far better than reactive medicine. Make your doctor part of your fat loss and health-building team along with the health professionals at your gym.

The real benefits of the fitness assessment aren’t finding out how much body fat you have or how many minutes you can last on the treadmill, but rather getting a better understanding of your strengths and weaknesses. If you want to avoid injury and actually achieve your goals this year, get to know your strengths and weaknesses.

The next secret is to walk, don’t run, to fitness success. If you want to pick up your University running workouts where you left them 10 years ago, that’s fine. But I guarantee you won’t last 10 days. And then it’ll be a dreary 355 days until you’re ready to try exercise again.

The hidden benefit of a good fitness assessment is that it will actually serve as a nice introductory workout to your return to fitness. It will buffer your delusions of fitness grandeur from the reality of what your body actually can do. After the fitness assessment teaches your body a lesson and awakens your muscles from their winter slumber, only then will you realize your limits that you must respect in subsequent workouts.

Goal-setting is the fourth secret to success (and not just in fitness, but in any area of life). It is much more effective to commit to a set of specific short-term and long-term goals than it is to routinely hope for weight loss each year.

Set realistic goals and remember to train within your limits. If you are currently sedentary and haven’t exercised in months (or years), don’t begin an advanced training program. Start with a conservative beginner program. Your belly wasn’t built in a day, and neither will be lost overnight.

Limit your initial workouts to 1 set per muscle group. In week 2, you should be ready to add another set. And if you want to build up to 3 sets, then do so in week 3. Slowly increase the weight and stay within your desired repetition range. At no time should you be too sore to function. And runners should also heed this advice. Too much running will guarantee shin splints in the early going. Avoid running on back to back days for the first two weeks and keep the distance short. Sore muscles are guaranteed when you lift. So keep the volume low.

And now for 2 super secrets that will help keep you committed and consistent with your workouts and will finally help you lose fat for good.

First, build your social support team. Social support is the #1 factor for success for women in fitness programs, and is important for men as well. Support can come from your spouse, brother or sister, child, mom or dad, friend, neighbor, co-worker, personal trainer, or lifestyle coach. Don’t try to go it alone. People respond better when they report to a person instead of a machine.

You also need to know that nutrition is the second most important factor for success in fat loss programs. That’s why you don’t need to train like a world-class athlete when you are starting to lose fat. Most of the fat you’ll lose in the early going is because you have chosen to make better nutritional choices. And if you don’t make better nutritional choices, even the best exercise program in the world isn’t going to help you achieve your fat loss goals.

Nutrition is a lot simpler than you think. Don’t over think things. See a nutritionist or listen to what your mother told you as a kid. Food choices should contain a large nutrient-to-calorie ratio. Dr. Phil (yes that Dr. Phil) calls this “High-Response Cost, High-Yield Nutrition”. And follow this rule: Don’t eat foods with added sugar or high-fructose corn syrup, but make sure to log your nutritional intake. This is a free website that allows you to track your calories, protein, carbohydrates, and fat.

The consistent use of these 6 secrets will help you achieve your fat loss goals this year. Make this year’s fitness plan a strategic investment in your future health. The most efficient and effective way to lose fat in 2005 is with my Turbulence Training workouts – the choice of fitness professionals.

About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Related posts:

1. Fat Loss Cardio Intervals: Part 2
2. The Best Cardio Intervals For Fat Loss – Part 1
3. Top Five Fat Loss Tips

Many people are completely baffled when it comes up though, as they aren’t entirely sure what exactly this so-called refeed involves.

Here’s what you need to know.

The Objective of a Refeed

The main purpose of a refeed is going to be to make dieting run a whole lot smoother.

You see, whenever you are on a reduced calorie intake for an extended period of time (which any of you who are currently on diets are), you’re going to see negative side effects.

These side effects include such things as hunger, decreased energy levels, agitation, intolerance for cold, and so on.

Basically, your body is making it hard to keep going with your diet. It wants you to stop and EAT already.

A refeed aims to solve this problem.

The Science Behind The Refeed

What the refeed essentially is doing is helping to restore some of the hormones that help regulate the ‘fat burning furnace’ in your body, otherwise known as your metabolic rate.

When certain hormones – leptin being the primary one, get too low, that’s when you really see problems start to set in, and why you also start showing a slowed weight loss.

Your body is fighting further weight loss from taking place in order to protect itself against starvation. Pretty smart plan as far as it’s concerned.

When you overfeed the body though, that’s when it senses that it’s no longer starving itself, and will start running more effectively.

Since one high calorie meal isn’t really going to make all that much of a difference (it will help, but the results will be nothing to write home about), you’ll want your refeeds to ideally last anywhere from 5 hours to two whole days.

This will give the body a stronger signal to return it’s metabolism back up to normal speed and help take away some of the very intense feelings of hunger you are likely experiencing.

How To Do a Refeed

So, that brings us to how exactly you need to plan out your refeed.

Ideally you want to be eating anywhere from 2 to 5 grams of carbohydrates per pound of body weight during this period.

So, for a person who weighs in at 150 pounds, this would translate to 300 to 750 grams of carbohydrates (or 1200 to 3000 calories).

What range of this you’re on will depend on how strictly you have been dieting along with how long the refeed process is going to last.

Since the body is going to respond best to a higher carbohydrate intake, the majority of the food you are eating during this time should be higher carb in nature, while still meeting your protein requirements for the day (1 gram per pound of body weight), and while keeping fat relatively low.

So, if next time you hear the word refeed, keep this information in mind.

When implemented properly into a program, they can really help speed the weight loss results you see, while making the diet much more comfortable to be on.

Plus, who doesn’t love periods of high-calorie, high-carb eating?

For more information on a diet I actually designed right around this concept, please check out the Cheat Weight Loss Program.

====> Click HERE for Cheat Weight Loss

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While your metabolism is quite determined by your overall body weight, genetics, and muscle mass content, there are definitely things you can do day to day that will impact how many calories you are burning from minute to minute.

Those who are most successful with their weight loss programs are those who know how to boost their metabolism properly through exercise and diet, helping bring their weight loss program to a whole new level.

It’s important to keep in mind though that not all exercise is created equally, so removing exercise from your workout that isn’t going to provide much benefit will help you create more room for exercise that will.

Here’s what you need to know.

Cardio Training for Weight Loss

First up, let’s look at cardio training. Cardio training is essentially any type of exercise that gets your heart rate up and keeps it there for an extended period of time.

As far as weight loss goes, this also helps to increase your caloric burn per minute while you are doing the exercise, thus creating a higher daily calorie deficit, furthering your weight loss.

The problem with traditional cardio though – cardio that’s performed at one pace for 30 to 60 minutes is that after you’re finished with it, you’re maybe going to burn another 10-30 calories after the session.

Yippee.

When trying to lose weight, 10-30 calories is nothing to write home about.

If you switch your cardio over to interval training though, where you will work extremely hard for very short bouts of time – say anywhere from ten seconds to one minute (depending on just how intense you make these), then you will start really seeing that metabolism skyrocketing.

When done in this manner the body will expend a greater number of calories while it’s trying to recover, hence you’ll get much better weight loss results over the long term.

After an interval training session where you’ve completed 10 high intensity intervals for example, you’re going to see a calorie burn of up to another 200 calories in the few hours that follow that workout.

Weight Training for Weight Loss

Moving on to the weight training side of things, this is one type of exercise that is definitely going to prove to be advantageous for you for boosting that metabolic rate.

First of all, when done with shorter rest periods between sets (typically 30 seconds to one minute), strength training is also going to take higher levels of expended energy by the body during the recovery process.

To top that off though, weight training will help you add additional lean body mass to your frame, which will really boost your metabolism, causing the body to burn more calories 24 hours a day.

Since lean body mass is factored in to your basal metabolic rate, it’s when this is boosted that you will have the easiest time maintaining your body weight.

Therefore, if you have one option of what to do in the gym to get the best weight loss results, weight training should be it.

Relaxation Activities

Finally, the last type of exercise to consider is relaxation exercises. With these, studies have actually demonstrated that you might experience a lower basal metabolic rate, meaning a high percentage of your workout program spent doing yoga, meditation, or deep breathing could actually make it harder to lose weight.

The research suggests that those who engage in these activities for longer periods of time have BMR’s 13% lower than those who don’t.

While 13% may not seem like a big deal, add this up over a month and it will make a difference.

So, this is something else to keep in mind. While I wouldn’t suggest completely giving up these activities if you do enjoy them as they will have many other health benefits, I would suggest complimenting them with other forms of training that are aimed to increase the metabolism to help offset this effect.

If boosting your metabolism is a goal of yours, be sure you are not overlooking any of these points.

Related posts:

1. Increase Your Metabolism To Lose Weight Faster With These Tips
2. Correcting a Slow Metabolism
3. The Weight Loss Lie That Might Be Cauaing You To Gain Weight

New studies are constantly being conducted on what works and what doesn’t in the weight loss world, so keeping up to date is vital.

Here is an interview I came across recently between Craig Ballantyne and Dr. Chris Mohr, Ph.D, sharing his knowledge while promoting his new book.

Have a read through and you might just learn something new.

The Latest Nutrition Information
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

So first, Dr. Mohr’s credentials…

Dr. Chris Mohr is a consultant to a number of media outlets and
corporations including the Discovery Health Channel, Clif Bar, Fit Fuel, and Labrada Nutrition. He has authored or co-authored several textbooks and has written nearly 500 articles.

Dr. Mohr has bachelors and masters degrees in Nutrition, from Penn State University and the University of Massachusetts, respectively. He received his PhD in exercise physiology from the University of Pittsburgh and is also a registered dietitian.

Through his company, Mohr Results, Dr. Mohr offers consultations, provides corporate seminars, and will soon be providing nutrition services for trainers.

Now, before we get to the interview with Dr. Mohr, I have something to admit:

Nutrition is more important than training.

There, I said it. In fact, I’ve admitted it all along. It doesn’t matter how good the Turbulence Training workouts are, you won’t get maximum results without the right nutrition.

And that’s why I’ve gone to Dr. Mohr to get his advanced fat loss tips.

CB: For fat loss, what kind of shake is best after weights? Do we need high-carb, sugar shakes?

CM: I still think this is an important meal to get some carbohydrates in to fuel you for your next workouts, since carbohydrate intake is likely low throughout the remainder of the day.

Even during a fat loss phase, I recommend folks get at least a 1:1 ratio of carbs:protein.

CB: But what about sugar specifically? If a client is 35, 5′10″, and 21% body fat, does he need sugar in his post-workout drink?

CM: I do still think simple carbs are important during this recovery period.

Carbs don’t have to be the enemy—if the rest of your carb intake is mainly veggies, the post workout simple carbs will be a Godsend.

You’ll suck that right up, you’ll feel stronger, and have better subsequent workouts. You should be training hard enough to be able to lose the fat…it’s not all about the carbs.

I would go 1:1 ratio of carbs:protein…around 30:30 of a combination of malto/glucose/sucrose or any high GI ingredients with a whey isolate and/or hydrosylate.

CB: Does post-workout nutrition change for interval training?

CM: I believe it does, because while you’re exercising at a high-intensity, the amount of glycogen depletion and protein degradation that’s going on is lower than with a longer duration, intense weight workout.

It is still an important time for feeding (after exercise), but I wouldn’t recommend the same high intake of carbs:protein as I would after a tough weight workout.

Like before, go with the 1:1 ratio of carbs:protein – that is, of course, unless you were just out there doing intervals for an hour (but then you’d basically be superhuman).

CB: What are your thoughts on eating before bed?

CM: This is a time I like a protein and fat meal, to help slow the digestion of those nutrients during a time when it’s likely you will be breaking down some muscle tissue.

I am “ok” with some carbs, but if you do eat them, focus on veggies or something similar and don’t sit down to a Thanksgiving meal and then immediately close your eyes.

CB: Everyone seems to know the general protein rule for gaining muscle (1g per pound bodyweight), but how much protein do we need when trying to lose fat?

CM: This is suffice for losing fat as well. Maintaining this intake, with a moderate fat intake as well, will help provide the necessary nutrients since you want to lose as much fat as possible, yet maintain as much lean body mass as possible.

You can’t get around the fact that weight loss does take some reduction in calorie intake (or very high amount of calorie expenditure), so focus your intake on lean proteins, healthy fats, and always think fiber, not carbs.

CB: Give us one of your “secret” advanced fat loss nutrition tips…please!

CM: Losing fat without the addition of intervals is like riding a bike through sand – sure it will work, but your progress won’t be nearly as fast.

Replace all simple carbohydrates with their high-fiber counterparts, and make sure you’re eating at least one vegetable each and every meal.

CB: What do you think of “calorie cycling” diets – where you drop your calories for a couple of days, then bump them up, etc. Is there any research to support this approach?

CM: To my knowledge it’s all anecdotal.

Theoretically, it seems as if it may work; however, it would be near impossible to design a well controlled study to test the theory.

With that said, it’s hard to make specific recommendations because there’s nothing to base it off of.

CB: And let’s finish off with your thoughts on fish oil – dosage, quality, etc.

CM:They kick ass—general health, 2-4 g/day. Elevated TG I would go higher, increasing in a stepwise manner, up to 8g or so (not a blanket statement, but individualized). Always speak with MD first since it does decrease clotting time…contraindicated if on blood thinning medications.

Preliminary research with weight loss shows it’s promising—2-3 studies to my knowledge. I do believe higher quality fish oils are important. Fish oil shouldn’t give you fishy burps or taste fishy at all.

Two favorites are Nordic Naturals and Carlson. Fish oils are screened very well for mercury and other contaminants, particularly ones like NN and Carlson.

CB: Thanks Chris. This is great. I look forward to adding your nutrition knowledge to my Turbulence Training workouts…I guarantee that this combination will help everyone lose fat and gain muscle.

More nutrition interviews with Dr. Mohr are on the way.

If you have any other questions, just let me know.

Sincerely,

Craig Ballantyne
Author, Turbulence Training
The Turbulence Training Nutrition Guide for Men & Women – written by Dr. Chris Mohr, Ph.D., is ready for you.

Here are just some of the things you’ll learn from Dr. Mohr…

1) How to calculate your calorie needs (p. 6)

2) Calorie recommendations for obese individuals (p.7)

3) The 23 types of sugar (many hidden!) to avoid (p. 9)

4) The 20 whole-grain sources to fuel your fat loss program (p9)

5) Over 60 fruits and vegetables that should be added to your diet (p. 10)

6) The 16 protein sources you should select most often (p. 13)

7) Shocking trans-fat content of 18 common foods – find out which food is the deadliest in terms of fat content (p. 16)

8 ) The 9 Fat Sources you should select most often (p. 17)

9) Dr. Mohr’s 12 Rules for Fat Loss (p. 18)

10) The TT Nutrition Plan for Men (p. 19)

11) The TT Nutrition Plan for Women (p. 23)

12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)

=======> Click HERE to grab your copy today.

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1. Turbulence Training Program By Craig Ballantyne
2. Muscle Building Nutrition – How Exact Do You Need To Be?
3. Top Five Fat Loss Tips