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Want To Lose Fat? Here’s What To Do

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Want To Lose Fat? Here’s What To Do

lose fat by doing this

To lose fat eat more food… that’s what…

but, but….

No ifs, ands, or buts about it…

Because you MUST eat more on occasion in order to lose fat effectively.

Consequently, sticking to the same low-calorie diet (below maintenance) is a sure-fire recipe for disaster.

Don’t trust me on this? I don’t care…

Because you can do the same doggone thing you’ve been doing with mediocre results, and you’ll never achieve the shape you’ve always wanted.


You can simply trust…

Because here’s the prescription if you do (trust that is…):

1. Eat ONLY unprocessed foods (the only thing you can eat from a can or box is raw oatmeal and canned tuna or sardines (Wild Planet brand is the best) or wild salmon)
2. Add healthy fats to almost all your meals. i.e., olive oil, flax oil, UDO’s choice blended oil
3. Eat large amounts of vegetables of the following: broccoli, cauliflower, brussels sprouts, onions, celery, green beans, cabbage, sauerkraut,
4. Eat small amounts of fruit such as apples, pineapple, pears, cherries, strawberries
5. Spices: turmeric, black pepper, Aztec or Himalayan salt

Here’s one of my go-to meals:

1. Heat skillet on high temp
2. Add 3 tablespoons of virgin olive oil
3. Add 1-2 teaspoons of Turmeric
4. Add a couple of shakes of black pepper (the black pepper helps your body absorb the beneficial effects of Turmeric by over 100%).
5. Add vegetables (broccoli, cauliflower, etc) to the heated oil. CAUTION: DO NOT LET THE OLIVE OIL GET TOO HOT AS THE BENEFICIAL PROPERTIES GET REMOVED WITH HIGH HEAT.
6. Cover and stir occasionally.
7. Transfer all to a bowl including remaining olive oil in the pan.
8. Open up either a can of Wild Planet tuna or sardines and add it to the bowl of vegetables (don’t throw away the liquid with these as they are full of Omega 3’s).


You can even eat this meal for breakfast. Trust me, it beats the carb-laden breakfast you’ve likely been eating and wondering why you haven’t been making any progress.

This could be a meal you have several times per day with no problem. Substitute the tuna or sardines for bison, or grass-fed beef, or salmon.


After a hard workout you should consume a much higher carbohydrate meal with starchier carbs such as oatmeal and sweet potatoes within an hour of that hard workout. Have two meals like this before you go to bed (if you work out in the afternoon or early evening).

Once every 7 – 10 days have an entire day where you eat a lot of carbohydrates (and small amounts of protein and fat). Swap this day the next time with a day where you eat a lot of protein and fat (and little to no carbohydrates). The protein and fat should come from (ideally) grass-fed beef, Irish butter (Kerry Gold Brand) and olive oil.

That’s the prescription.

In order to have a life, time the high carbohydrate or fat day on a day when you’re going out with friends or your significant other.

Say goodbye to your fat…

You’re welcome

O.K., so we have all heard the cliche “breakfast is the most important meal of the day”? Right? Well, if it’s a phrase so often used, there must be some truth in it, don’t you think? Well, actually, no–there is A LOT of truth in that statement. In fact, skimping out on a healthy breakfast can really ruin an otherwise well-developed fitness or weight loss program.

You see, your body is like a car-and just like a car, or any machine for that matter, it needs energy to run. Your body’s energy or “fuel”

A healthy breakfast is essential in helping you reach your fitness goals.

A healthy breakfast is essential in helping you reach your fitness goals.

comes from the foods you eat. A healthy breakfast is the perfect way to start your day-it will help you “wake up” in the morning and give you the energy needed to get through the day. Another reason you should never, ever skip breakfast, or any meal for that matter, is to avoid having your body go into “starvation mode”. We have an innate “sixth sense” and when our bodies feel like they are being deprived of food, metabolism slows and the body holds on to any stored fat that is available. This process is actually just the opposite of what we need when we are trying to shed a few pounds.

So how can we avoid going into “starvation mode” and slowing our metabolism? Well, for one, don’t “starve” yourself or cut huge amounts of calories from your diet. We need a constant intake of small, but healthy meals and snacks throughout the day to keep the body satisfied to allow the weight loss process to happen. And this is most important in the mornings. Think about it for a second. Most of us get at least 6 hours a night (hopefully a little more) of sleep. That’s 6 hours without any food. That means our metabolic process naturally slows while at rest. So when you wake up in the morning, if you overlook the opportunity to “fuel up” with a healthy breakfast, your body will start to think that you are starving and hold on to fat for dear life.

So what can we imply? Well, for one, starvation is not a good idea-never was, never will be. Secondly, if we can’t cut huge amounts of calories from diet, how do we lose weight? Well, it needs to be a combination of things. Cut EXCESS calories from diet and burn a few extra with exercise and strength training. Remember that lean muscle burns fat, so by exercising we increase muscle mass and therefore burn more fat. And lastly we can imply that weight loss, to be successful, has to be a gradual process. Exteme dieting may give you temporary results, but eventually the “demands” of the extreme diet will be too much for your body to handle and something has got to give-usually your waistline.

So, set realistic goals, start the day with a healthy breakfast and continue “fueling” your body with small, high-quality (not quantity) meals and snacks. Make sure to exercise on a regular basis and you should start to see some positive results!

Take Charge!

Fitness King

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

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Categories : Healthy Breakfast
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Spinach? For a Healthy Breakfast?

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They celebrated my son’s birthday today at his school, Cushman, here in Miami. He’s going to be 5 this Sunday.

Do you have kids? I’d love to know how many readers have kids – send me photos too if you like, I’ll post the cutest ones (I know, I’ll have to post them all because they’ll all be cute…).

As I’m writing this it’s 11:20 am and we’re going back to his school a little later today to have a birthday party with all his schoolmates in his classroom.

The big dilemma is always what kinds of foods to bring for the kids. You see, my son has been brought up on only natural foods since he was born. He doesn’t eat anything that comes from a package (unless it’s a fresh frozen veggie or fruit). This means he’s never had chips from a bag, chocolate, ice cream (in the traditional sense – we make our own healthy version… it’s so easy — I’ll give you a recipe for it in a second), no soda, no fruit juices, no cookies, no pizza, no chocolate cake. Yet kids his age eat these “unnatural” things almost every day.

Before you think I’m a little extreme by “depriving” my son of these “goodies”, let me give you a bit of a wake up call my dear parent (first, understand that parents saying they don’t want to “deprive” their children of these treats is a huge cop-out – more later).

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Categories : Healthy Breakfast
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My Interview with Bill Phillips after Winning the Body For Life Contest