Wednesday

How to eat a huge FEAST and still stay lean

It seems that Thanksgiving week every year, all I keep seeing everywhere in the media and in online fitness articles is how you need to control yourself this Thanksgiving so you don't pack on the pounds from the feasting.

These articles and news stories tell you how you need to "control your portions", or eat "low-fat gravy" (and other garbage fitness advice) and be disciplined on this holiday where you'll be tempted to stuff your face with stuffing, mashed potatoes, turkey, yams, and all of the pies and desserts.

Well, I have a WAY different opinion on this. 

In fact, why should we restrict at all?  After all, in the US, it's only 1 day per year that you have this enormous Thanksgiving feast. Why not just eat as much as you want?

Seriously, 1 day of feasting out of a full year is NOT going to make or break the results you're getting with your fitness routine, as long as you make sure a massive feast like this is a VERY rare occasion.

As a matter of fact, even if you decide to feast on every holiday that you celebrate throughout the year, this is still only going to be 5 or 6 feasts per year.

That's only about 1 feast every 2 months on average... certainly nothing that is worth worrying about in terms of your fitness results.

In fact, as you know, I've written about a similar topic like this many times before, when we talk about having a weekly "cheat day"...

Now keep in mind, I would consider a weekly cheat day to be a step below a Thanksgiving feast in terms of calories... but the fact remains that OCCASIONAL overeating can actually have surprising benefits to revamping your metabolic rate via the leptin hormone response (this triggers your body to "crank up" your metabolism again if you've been restricting calories previously).

I will stress though, when it comes to the scale of feasting that typically comes with Thanksgiving meals in the US, that this really does only mean occasional feasting. This means that you still do have to control your caloric intake the majority of the time if you want the lean body you're looking for.

But my main point of this email is that I think it's downright silly to sit there on Thanksgiving or any other holiday celebration for that matter and try to restrict yourself too much when these holidays are really only a few days out of the entire year.

Just make sure to get your normal healthy diet back on track the very next day after the Thanksgiving feast.

So I say... go right ahead and eat as much as you want...live it up and enjoy!  I know I will be stuffing my face on Thanksgiving, and this is coming from a fitness nut.

Just be sure you make it to the gym the day after Thanksgiving for a SUPER high intensity resistance training workout.

In fact, training hard with weights the day after Thanksgiving will give you the best pump you'll feel all year long from the super-saturated muscle glycogen in your muscle cells.  I actually LOVE to do a really high volume "muscle pump" style workout the day after thanksgiving to really get that great pumped up feeling and help utilize all of that stored muscle glycogen.  What I mean by "muscle pump" style workout is really just doing higher than normal reps and sets to really "burn" the muscle.

Alright, enjoy your Thanksgiving feast!  And if you do this right, you can actually benefit from the T-day feast by boosting your metabolism (via leptin response) and also get the best pump of the year in your weight training workout the day after Thanksgiving.

I say... Feast hard, train hard!

Personally, I enjoy at least 1 day of overeating every week, and I do this for a strategic reason to stimulate my metabolism and leptin levels. 

Also, did you know that there is a specific ORDER of what you eat your foods at each meal that will greatly help control your blood sugar and insulin response?  My friend and carb-cycling expert Shaun shows you how to benefit from this order of eating here:

The best order to eat your foods that controls blood sugar and insulin


Lastly, check out the free report below to see how you can strategically use high-calorie foods each week to actually BOOST your metabolism:

FREE Report: 17 "cheat" foods to BOOST your metabolism

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

Friday

How to make (or order) a healthier low sugar margarita

I'm sure you know that most Margaritas are a disaster for your body... some popular Margaritas can have as much as 500 calories, mostly from all of the sugar or high fructose corn syrup in the sour mix used.

So today, I'm going to show you how to save 400 calories by ordering a much healthier Margarita version, and you'll also see my "Super-Human Margarita" recipe if you want to make it even healthier:

How to order a Lean-Body Margarita - plus my Super-Human Margarita recipe

Remember that heavy drinking will definitely hurt your efforts for a lean and healthy body, but 1-2 drinks a couple days a week I think can actually be a healthy part of your plan.  Drink responsibly, and make it a healthy drink!

Also, I have a full article on how to balance moderate social drinking into your fitness plan and stay lean...make sure to read it:

7 tips to enjoy moderate alcohol and stay lean
Enjoy your weekend!

Oh, one last thing...

Have you read about the "bionic burger" that even mold and bacteria refuses to eat?  Yet you might be eating these or feeding them to your children.

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

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

Tuesday

A healthy fat-burning BROWNIE recipe? (gluten-free, diabetic safe)

If you've been reading my newsletters for some time, I'm sure you know that I LOVE cooking and baking, and making seemingly unhealthy meals, snacks, or desserts into healthy versions.

In fact, my own recipes for healthy chocolate fudge and also my healthy chocolate pudding on the TruthAboutAbs site have both become extremely popular worldwide!

But I was recently introduced to a chef who is the MASTER at creating healthy but delicious desserts (yes, I'll admit she's even better than me!), that are also diabetic-friendly and with no gluten as well -- which is a major concern for many these days...

Her name is Kelley and she has PERFECTED the art of making desserts that are very low in sugar, high in fiber, higher in protein, and also with no gluten and also healthy for diabetics!

I've been reading through some of Kelley's recipes and I am LOVING them!  I can't wait to try every single recipe recipe she's created.

I don't get excited very often like this because most so-called "healthy" recipe books usually recommend terrible ingredients like artificial sweeteners, or "low-fat" ingredients which simply gives you a high sugar, low-fat recipe that spikes your blood sugar and makes you fatter.

Not Kelley.... she's one of the few chefs and authors that actually "gets it" and understands that healthy eating can involve ample amounts of fat, as long as it's healthy fat (which also makes delicious moist desserts!)

Go here to see how Kelley makes healthy fat-burning brownies
(and 40 other healthy delicious desserts that are diabetic friendly and no gluten!)

What else will you find in Kelley's awesome healthy dessert recipes?  Well, how about these:

* healthy chocolate chip cookies
* healthy carrot cake cupcakes
* healthy flourless chocolate cake
* healthy cheesecake with berries
* healthy chocolate coconut truffles
* healthy cranberry pecan muffins
* healthy poundcake (with 10 grams of protein per serving!)
* healthy espresso chocolate mousse
* healthy mint chip ice cream
* healthy creme brulee

...and over 40 other delicious mouth-watering healthy dessert recipes that are diabetic-friendly and no gluten -- and I put my personal "Lean-Body" seal of approval on these dessert recipes! 

Check out Kelley's mouth-watering healthy desserts here

You're going to LOVE these.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

Thursday

This MRT trick burns fat for 2 full days

If you've been a reader of this newsletter for some time, I'm sure you know that I'm much more of a fan of interval training compared to steady pace cardio when it comes to fat loss. 

Even for recreational activities that I enjoy, such as hiking and mountain biking, these involve large variations in intensity depending on the steepness of the climb at any given time, ground conditions, ascent vs descent, etc... and this means a lot of heart rate variability, which is a good thing.

This is vastly different than what you see most people do at gyms where they get on a treadmill or elliptical and go the same exact pace (and heart rate) for an hour or more... booooorrrrring!  (and ineffective too)

But let's take another step more advanced than even interval training...

In this case, what I'm referring to is MRT (metabolic resistance training)
As you know, I'm a HUGE fan of resistance training (weight training and/or bodyweight training) to get a lean, strong, functional body... and you also know I'm a huge fan of interval training.

MRT is essentially a form of combining resistance training with interval training.

Here's a KILLER workout example using MRT from my good friends Craig and Joel from 24/7 Fat Loss...

1A) DB Bulgarian Split Squat 1 & ½ rep-style - 8 reps per side (tempo 2-0-1)
1B) DB Triple Press - 6 reps per position (2-0-1)
1C) DB Elbow-out Row - 8 reps per side (2-0-1)

Perform the above circuit with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each. After completing all rounds rest 1 minute and move on to below circuit.

2A) Goblet Squat - 40 seconds
2B) Renegade Crawl - 40 seconds
2C) DB Swing - 40 seconds
2D) Stability Ball Cross-Body Mountain Climber - 40 seconds

Perform the above circuit with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each. After completing all rounds rest 1 minute and move on to below circuit.

3A) Prisoner Squat - 40 seconds
3B) Jumping Jacks - 40 seconds
3C) Prisoner Lunge - 40 seconds
3D) Run-in-Place - 40 seconds

Perform the above circuit with no rest between exercises. Rest 30 seconds after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 30 seconds between each.

End workout
3-4 minutes Stretching

The day after this workout is completed can be a 20-minute interval session.

For full descriptions of any of these exercises and also the full progressional programs from beginner to advanced, make sure to grab your copy of the brand new 24/7 Fat Loss System today. (Extra bonuses expire tonight)

Now this is an awesome style of workout that gets CRAZY results for a lean body!

Remember that today is the last day to take advantage of the extra bonus (The 4-day RapidFatLossDiet) that comes with the new 24/7 Fat Loss System.

Get started on your new lean body with the 24/7 Fat Loss System & The 4-day Rapid Fat Loss Diet bonus

Enjoy those workouts! 

On a similar topic, you can see here why I think treadmills and ellipticals are a completely ineffective form of exercise.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

Wednesday

The EXACT time to eat carbs for fat loss

I wanted to clarify some concepts today about carbohydrates and fat loss.  If you've been a reader of my newsletters for some time, you may feel like I bash carbs quite often... This is true to some extent, but there are exceptions. 

I believe over consumption of grain-based carbs in particular (breads, cereals, pasta, etc) is one of the major factors holding most people back from a lean body.  Notice I said OVER-consumption of grains.  I don't like to 100% forbid any one food type (except artificial trans fats, which are just THAT evil). 

And keep in mind that carbs come in many more forms than just grains... we've also got fruits, berries, veggies, beans, potatoes, etc... some of which are much healthier than grains as a carb source.

...and if you've paid close attention to these newsletters, you also know that I strategically incorporate good amounts of delicious carbs into meal plans that get great fat loss results.  This could be cheat days, but also can be daily timing for optimal carb usage by your body.

So today I wanted to talk about the concept of Carb Synching... this term was created by my friends Craig Ballantyne and Joel Marion of 24/7 Fat Loss...

With the "Carb Synching" technique, you basically ONLY eat carbs when your body is most primed to deal with carbs, and you consume mostly protein, fats, and veggies at ALL other times of the day and week.

There are 2 particular times when your body can best deal with carbohydrates, and that is...

1.  Immediately after an intense resistance training workout
2.  In the mornings

The rest of each day (other than complete cheat days) should rely mostly on proteins, fats, and veggies.

Here's an example of how the Carb Synching technique would work on both a training day and a non-training day... this example would be a typical week with intense resistance training about 3-4 days per week.

Example resistance training day (morning resistance workout)
Breakfast:  protein/carbs
Mid-morning:  protein/carbs
Lunch:  protein/carbs
Mid-afternoon:  protein/fat
Evening:  protein/fat

Notice how the daily carbohydrate intake is all centered around the resistance training time of day, in this example, the morning.

Example non-resistance training day
(In this example, there's either no resistance workout, or only cardio or recreational exercise)

Breakfast:  protein/fat
Mid-morning:  protein/fat
Lunch:  protein/fat
Mid-afternoon:  protein/fat
Evening:  protein/fat

On this particular day, you keep all the meals based around protein, fats, and veggies.  No starchy carbs or sugars.

This system works like crazy because you're taking in the vast majority of your carbohydrates ONLY when your body is primed to deal with them.  At all other times, you keep the fat loss furnace blazing, hormones balanced, and blood sugar controlled by only consuming protein, fats, and veggies.

Works like a charm!  We've seen this work with hundreds of clients time and time again.

This is just one of the dozens of techniques used in the brand new 24/7 Fat Loss System

Updated bonus announcement:
Joel and Craig have just updated this offer and if you try out the new 24/7 Fat Loss System, you also get ANOTHER full blown program included!

** The 4-Day Rapid Fat Loss Diet.

As the name suggests, the 4-Day Rapid Fat Loss Diet is a BRAND NEW rapid fat loss program that promises to deliver exceptionally fast fat loss in a very short period of time -- just 4 days.

The program revolves around an incredibly strategic 4 day sequence where each day builds on the previous day to literally create the perfect fat loss environment within your body over the course of 96 hours.

The result? You get measurably leaner in only 4 days.

24/7 Fat Loss + The 4 Day Rapid Fat Loss Diet  <------- be leaner by the weekend


Good luck!


Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

Saturday

A healthy fat-burning breakfast - and carb addiction?

I had a question recently from an old friend about her struggles with her weight.  Basically, she works out very regularly and intensely, but she still often can't seem to make any progress with her weight.

Now, knowing a good bit about what she eats on a regular basis, I had a fairly good idea of why I think she's still struggling with her weight.  Here was my response to her:

--------
T, here's what I think... keep in mind I'm not there to see what you're eating every day, or what your kitchen is stocked with...  But from everything you've told me in the past, my instinct tells me that your diet is way too high in grains, and carbs in general, but specifically the grains.  Have you ever tried going a solid 2-3 weeks without any grains at all (aside from cheat days)?  I think you'd see great results, and it's worth a test!

I'm not going to say this works for absolutely everyone, but almost everyone I've recommended it to that's actually implemented it has seen tremendous results with their body.

It's easier than you think -- unless of course your kids are grain addicts with breads, cereals, etc and having those foods around the house makes it impossible to avoid temptation.

If you want to give it a try, here's an example day for me without any grains that's pretty easy for me to stick to... this is just my example personally, so modify to what works best for you:

I wake up around 9am and do 40 min hike or bike on empty stomach with just tea and bcaa's (to prevent muscle catabolism)

Sometimes I mix my unsweetened iced tea with this Superfoods Cocktail (which has 74 superfood ingredients and is surprisingly delicious!)

breakfast 10am:
-eggs with lots of veggies, a healthy type of grass-fed sausage, cheese, and avocado, and sometimes salsa
-hot tea or occasionally coffee with tiny bit of stevia

130 or 2pm:
apple with almond butter

430pm:
veggie sticks with hummus, and 1 hard boiled egg

workout w/ weights 6-7pm

post workout smoothie 730pm (frozen fruit, grass-fed whey, organic cocoa, etc)

dinner:  10pm
-grass fed steaks or wild salmon
-steamed veggies with melted cheese
-large greens salad with avocado and my home made healthy salad dressing
-small piece of dark chocolate for dessert (1 square)

midnight snack:  some almonds or pecans and chamomile tea

Not so hard right?  And it works!  I've never had a client that didn't get super lean on this type of plan (if they actually followed it, which is another story).

The thing I've noticed with almost everybody that's told me they are struggling with their weight despite working out really hard is when I look at their nutrition, they are essentially "carb addicts".... almost every single time, their house is loaded with cereals, orange juice, breads, bagels, muffins, pasta, etc.  Give up that stuff at least 6 days a week, and the weight flies off no problem.


Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer