human choroinic gonadotropin

Spice It Up! Burn More Body Fat With These Fat Burning Spices

February 21, 2009 by John Wheeler · Leave a Comment
Filed under: foodsthatburnfat 

Burn More Body Fat With Spices

by Jon Benson

It’s the spice of life.

Food that is. Or opinions. I guess there is a lot of things that are officially “the spice of life.”

I think spices are the spice of life.

I have a new-found love of spices since hanging around a killer healthy-food chef for the past week.

Wow oh wow… I had no idea.

And hey — I’m helping her put her recipes into to a book that will be out soon.

I’ll send you all a video of this woman doing her thing too in a week or so… prepare to be blown away.

Back to spices:

Not only can spices save an otherwise boring healthy meal…. turns out that spices can help you burn more body fat.

The January 2006 issue of The Journal of Physiology and Behavior cited numerous studies on several spices that increased thermogenesis in the body.

Thermogenesis is simply heat — and since a calorie is a unit of heat, guess what?

More thermogenesis = more calories burned


Less bodyfat.

Pretty cool stuff this thermogenesis.

In fact thermogenesis is the foundation of my upcoming handbook “The Radical Fatloss Blueprint.” Out in late February.

I’m giving this book away for free for 21 days to anyone who owns a copy of “The Every Other Day Diet.”

The book comes out in late February… and it is… well, radical.

Up to 21 pounds in 21 days.

But you can only do it for 21 days. Fair deal, right?

If you want the book for free, make sure you have “Every Other Day Diet” so I can send it to you the last week of February.

Get EODD here – <— more thermogenesis, less body fat

For now, here’s the spices that work the best to help you burn body fat:

1. Capsaicin, the compound gives red chili pepper its heat, increased energy via heat expenditure by up to 23% after ingesting it at breakfast.

2. Black Pepper increases body heat (thermogenesis) by bonding to TRPV1 receptors in the brain.

3. Turmeric has both anti-cancer and pro-thermogenic support. Best of two worlds if you ask me.

Combine these three spices:  Red chili pepper, black pepper and turmeric, and use them liberally (as you can handle them) on your lunch and dinner meals.

Just be careful not to overdo the spices, otherwise you’ll end up with more heartburn than fat burn.

I’ll be including FAR more powerful ways to burn body fat radically in “The Radical Fatloss Blueprint” — and you can get your copy free the last week of February if you own Every Other Day Diet.

Get it here – <— more thermogenesis, less bodyfat

Relevant article: Top 10 List Of Fat Burning Foods

List Of Fat Burning Foods - 10 Best Foods To Burn Belly Fat

February 5, 2009 by John Wheeler · 3 Comments
Filed under: foodsthatburnfat 

List Of Fat Burning Foods - 10 Best Foods To Burn Belly Fat

by John Wheeler

Since losing stubborn belly fat is so important in your quest for a six pack and toned mid-section, I thought I’d go through some of the fat burning foods that you should be including in your daily diets that will actually help you to burn fat faster, instead of putting it on.

Yep, that’s right…some foods can actually help to stimulate your metabolism and turn your body into a real fat-burning furnace…how cool is that?  :)

However, this will only work if you combine these foods with a solid exercise plan to burn body fat…eating these foods on their own will rarely cause you to burn fat – in other words there are no “negative-calorie foods” (foods that burn more calories during processing and digesting than they put on).

Thermogenesis Is Your Fat-Burning Friend

These fat burning foods work by a process known as “Thermogenesis”, which is the level to which your body “warms up” (thermic) in order to process and digest certain foods.

Now, ALL foods have a thermogenic effect on the body, in the sense that energy is required to digest anything, no matter what it is, but some have more effect than others.

The Most Thermogenic Nutrient Is…

Of all the macronutrients (protein, carbs and fat) it is lean protein that has the most thermogenic effect on the body. Note, that I say lean protein…i.e. this must come from whole foods – protein supplements and shakes just won’t cut it I’m afraid.

It should come as no surprise then that lean protein is the foundation of a bodybuilder’s diet plan – and these folks are the leanest and most muscular specimens on the planet.

The list below has a mix of proteins, carbohydrates, and fats, and is a good guide to what you should be including in your daily fat loss diets to burn belly fat as fast as possible.

Top 10 List Of Fat Burning Foods

1. Oatmeal
2. Egg Whites
3. Chicken Breast and Turkey Breast
4. Game meats (like venison) – or very lean red meats
5. Almost all types of fish, Shellfish and other Seafood
6. Yams and Sweet Potatoes
7. Green fibrous vegetables like broccoli, asparagus, green beans and spinach
8. Brown Rice
9. Fresh fruits
10. Whole Wheat and Whole Grain products

Knowing how to combine these foods is the real key to maximizing their fat burning potential and getting a lean muscular body. After all, as I said earlier, simply eating a fat burning food on it’s on will not burn fat, you need a good solid diet and exercise plan.

I know how confusing it is to find a good diet, let alone stick to it…it’s so easy to get bored with eating the same stuff over and over again. Vince Delmonte gives an amazing 84 Days of Meal Plans for all different calorie levels, as well as a thorough exercise plan from start to finish (this includes videos and a Virtual Trainer - which shows you exactly how to perform each and every exercise…so you can fire your personal trainer immediately as you won’t need them anymore! ;)  )

I’ve managed to get Vince to give you a very special offer on his Your Six Pack Quest guide, where you can try out the full package for 21 days at a tiny $19 - which is a real steal…after all, how much would a personal trainer cost you per month?

Follow this link to try out Your Six Pack Quest and see how many folks have lost pounds of body fat and got ripped following Vince’s methods ==> Your Six Pack Quest 21-Day Trial Offer

Top 3 Lower Ab Exercises - Watch This Workout Video

January 22, 2009 by John Wheeler · Leave a Comment
Filed under: lower-ab-exercises 

The lower abdominals are an often neglected part of the mid-section, and so they don’t always get the attention they deserve in most off-the-shelf workout plans and fitness regimes.

Add to this the fact that for most folks, getting rid of those last few pounds of stubborn lower belly fat is often the stumbling block to getting those ripped, firm six pack abs…then obviously, we need to take a more serious look at good lower ab exercises.

Why Crunches Don’t Work For Lower Abs

Now, don’t get me wrong…I like crunches as much as the next person, but they are not the be-all and end-all of abdominal exercises. Crunches have a limited range of movement involving your upper body, and therefore tend to tone and work the upper abdominals more specifically.

To work your lower stomach muscles you need to create a level of stretch that a normal crunch performed on a mat on the floor simply won’t achieve…and don’t even ask me about ab rollers!  :)

Utilizing your legs in your lower abdominal exercises is really the key to toning those lower stomach muscles. Simple things like leg raises (on ground or hanging - hanging are tougher), and air bicycles (lying on your back with legs in the air moving in a cycling motion), are great home ab exercises for your lower abs, if you can’t make it to the gym.

3 of the best lower abs exercises are:

1. Reverse Crunches

2. Roll Out (using an exercise ball)

3. Reverse Ball Crunches (using an exercise ball)

Watch the video below by Vince Delmonte to see how to perform the top 3 lower ab exercises, as well as some tips to burn lower belly fat and get the best out of your time in the gym

Vince’s Your Six Pack Quest will take you from top to bottom through losing excess belly fat and building a six pack to be proud of.

Click this link for a $19 trial of Your Six Pack Quest

Big 5 Fat Burning Exercises To Burn Belly Fat Fast

January 16, 2009 by John Wheeler · Leave a Comment
Filed under: burn-belly-fat 

Craig Ballantyne from Turbulence Training and TTMembers tells us how to burn fat with a video from the TTMembers ‘Big 5′ May monthly workout.

These are 5 super simple exercises to burn belly fat, that don’t take long and can be done anywhere…you don’t need any gym equipment, so no excuses!  :)  Get started on them now and begin to kiss your belly fat goodbye!

Sign up with TT Members to get workouts like this, discussion forums, and tons more every single month ==> TT Members Burn Belly Fat Fast

Not sure how to do Cable Crunches, Cable Chops and Hanging Leg Raises (which is amazing for your lower abdominals)?

Watch this video ==> Ab Exercises To Burn Belly Fat

Fat Burning Bodyweight Circuit Exercises

January 16, 2009 by John Wheeler · 1 Comment
Filed under: burn-belly-fat 

Fat Burning Bodyweight Circuit Exercises

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

When you travel, you worry about missing your workouts and eating poorly…So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)…and bodyweight circuits for “no-equipment fat burning”.

And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we’ll focus on replacing intervals with bodyweight circuits.

To do a bodyweight circuit…

a) Pick 3 lower body exercises

b) Pick 3 upper body exercises

c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises

d) Rest a minute.

e) Repeat 2-3 more times until you are done 20 minutes

For example, this is a great circuit that doesn’t need any equipment

1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)

Whew. That’s pretty advanced…for a beginner, we’d slow it down like this and take some breaks between exercises…

1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)

Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.

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 Turbulence Training for Fat Loss

Muscle Mass Diet - Sample Muscle Mass Diet For Skinny Hardgainers

January 9, 2009 by John Wheeler · Leave a Comment
Filed under: muscle-mass-diet 

Sample Muscle Mass Diet For Hardgainers and Ectomorphs

by John Wheeler

Hi folks,

Since most of us hardgainers and ectomorphs struggle to gain muscle mass, it is usually our diet that is the problem, rather than a purely genetic problem.

I’m always telling folks that in order to gain muscle mass quickly they need to eat BIG, anywhere upwards of 3,500 calories per day, depending on your size and situation.

Trouble is, it can be difficult to find great muscle mass diets for hardgainers on the internet…since most folks looking for “diets” are looking to lose weight and not gain it.

To solve this problem I’ve written out a great little diet plan that’s been really successful for many folks, and included it below. The supplements listed are not absolutely necessary (read my previous post on ectomorph supplements for more clarification), but can definitely help you make those extra gains that you’re looking for. Leave a comment under this post to let me know what you think of it.

If you like the diet and find it useful, I recommend you take a look at No Nonsense Muscle Building from Vince Delmonte. Vince is a classic hardgainer who managed to pack on over 40 pounds of muscle in a few months and shows you how you can do the same, with particular emphasis on muscle mass diets (84 Days worth of meal plans, so you won’t get sick of eating the same thing!) as well as complete workout programs.

Check out a $19 21-Day Trial Offer Here ==> Muscle Mass Diet Program

Sample Muscle Mass Diet For Hardgainers

Meal 1
150 gms of oats, mixed with 100 gms of fresh pineapple
10 egg whites
1 glass of natural fruit juice
1 vitaminico
6 gms of peptides (aminoacids)

Meal 2
6 slices of wholemeal bread
3 ml of Medium Chain Triglycerides
1 chicken breast
6ms of peptides

Meal 3
200 gms of chicken or 200 gms of beef
Choice between rice or pasta (250 gms) or white potatoes (400gms)
Mixed salad (plenty)
6gms of peptides

Meal 4
1 large sandwich with turkey or tuna, and salad
Protein shake (40gms of CarboGain + 40 gms of WheyE in water)
2 kiwis

After workout
40 gms of CELL-PLUS + 15 gms of RECUPLEX

Meal 5
1 plate of steamed vegetables (spinach, broccolli, cauliflower, cabbage etc)
350 gms of turkey thigh with 50gms of rice
10 gms of peptides

Before bed
10gms of glutamines (aminoacids)
40 gms of Whey in water

How Do You Get Rid Of Man Boobs?

January 8, 2009 by John Wheeler · Leave a Comment
Filed under: get-rid-of-man-boobs 

How To Get Rid Of Man Boobs

by Jon Benson

3 quick questions:

1. Are you a guy or do you know one close to you over the age of 35?

2. Have you or he looked at your/his bare chest lately?

3. If so… did you see them?…The dreaded….


Obviously if you are female this is not an issue. But for us men, “gynaecomastia“, often jokingly referred to as manboobs (we can thank “Seinfeld” for that) is anything but funny.

From this point on, I’ll refer to it as “MB” if that’s okay by you.

MB is not an age thing. It can occur at almost any time in life. However, for those of us over 35, it is more common.

This is just one of the many symptoms of “andropause”, or “male menopause.”

When you age your testosterone levels decline…and more than that the testosterone gets “weaker” due to an imbalance between it and estrogen.

When you combine that with our modernized “estrogen-rich” environment that Dr. Holly Lucille frequently lectures on, you have a problem.

A big MB problem.

MB is associated with lack of drive (you know what I’m talking about guys) and excess bellyfat due to the estrogen.

Even more serious:  Excess estrogen has been positively linked to prostate cancer.

Yep. MBs are not so funny after all.

Check out Dr. Lucille’s NaturaPause Audios. There is an entire audio dedicated to male menopause and natural solutions that really work.

Most do not work worth a darn.

Her’s does. <— no more MBs!

How To Gain Muscle And Burn Body Fat At The Same Time

December 20, 2008 by John Wheeler · Leave a Comment
Filed under: gain muscle mass 

Found a great article by Jon Benson of 7 Minute Muscle - guaranteed to be the fastest muscle gain workout out there. He talks about how it is actually possible to gain muscle and burn body fat at the same time.

Now, as you know, I often talk about the importance for hardgainers to focus on building muscle and gaining mass in their workouts and then focus on burning fat later. Well, Jon’s article was an eye-opener about the best way to do both at the same time, and so get great results faster.

Have a read and let me know what you think by leaving a comment at the bottom.

How To Gain Muscle And Burn Body Fat At The Same Time

by Jon Benson

What is your “big dream?”

I have two:

– To make an impact on the lives of over 10M people before I die;

– To have a family that’s mobile so I can live in many places.

Not bad, right?

Want to know a “third” dream of mine?  One that I saw become a reality a few years ago?

To gain muscle AND burn bodyfat all at the same time.

It’s like a pipe-dream that somehow worked its way through the pipes and into my gym.

It is not easy, granted, but you can do it.

Almost anyone can do it.

You just have to train and eat in a very specific way.

Listen:  You do NOT want to just “burn bodyfat” or god-forbid “lose-weight”… that will not give you the body you want.

You absolutely MUST shape your muscles, tighten and tone, and burn bodyfat.

And you can do it at the same time.

Most pros disagree with me. They think it is metabolically impossible to gain muscle while in a state of low-calorie dieting.

They are wrong.

Here’s an article I wrote on this topic. I hope you enjoy it.

To save you time, I put a link to the online complete version of the article below…

- - - - -

I remember a friendly argument with my co-author of Fit Over 40 Tom Venuto. It all started when I told Tom how I was eating and training for my last peak. A peak is where you lower your bodyfat and try to maintain as much muscle mass as possible.

“There’s just no way I could ever get in shape eating and training like that,” says Tom. “Sure you could man…what are you, a mutant?” Tom fires back, then me, then Tom….and so it goes. (I really didn’t call Tom a mutant. That was creative liberty.)

So why are so many fitness pros like Tom freaked out about my training and nutrition plan? Simple: I claim it burns fat while building muscle at the same time. Every time I read an article by some doctor or expert claiming it’s “biologically impossible” to gain lean muscle mass on a hypocaloric diet (a diet low in calories) I just laugh.

I do more than make claims–I have proved this to be true many times. I’ve had my bodyfat hydrostatically measured during several peaks. In all but one I showed an increase of muscle mass and a decrease of bodyfat during a 12-16 week period. The one time I didn’t show an increase in muscle mass when was I was training the most in the gym. That may not make sense right now, but it will in a moment.

Article Continued Here –
7 Minute Muscle - Gain Muscle and Burn Body Fat Article cont.

Ectomorph Workout - Are Supplements Necessary For An Ectomorph Workout?

December 1, 2008 by John Wheeler · 2 Comments
Filed under: ectomorph workout 

Are supplements necessary in an ectomorph workout?

This is actually an important question. Many ectomorphs when they first start performing a regular workout wonder whether they should be taking supplements, how many, what kinds, etc. etc.

While supplements are fine and can be beneficial, they are not the panacea of bodybuilding and gaining muscle that the magazines would have us believe.

Supplements Are Just That…Something To Supplement Your Diet

I believe that too much emphasis is placed on the importance and value of supplements in modern bodybuilding - the supplement industry is a multi-billion dollar industry so you can understand the proliferation of hype.

However, in correct proportion, supplements can be beneficial in an ectomorph workout. Supplements should only be used as the name suggests - to supplement your diet, and provide your muscles with the nutrients that it is too difficult to consume in your normal meals. Sticking to a good Protein supplement is often more than enough for beginners and intermediates.

You Can Gain Muscle Without Supplements

You can actually gain muscle without the use of supplements at all. Look at Charles Atlas, he was once regarded as having the world’s best body, and he never took any supplements. But, the key is in having a fantastic diet focused on protein-rich and carbohydrate-rich foods, with a healthy supply of good fats.

Read my article here for more info on an ectomorph diet

The secret to the ultimate ectmorph workout diet can be found here ==> Ectomorph Workout Diet

Hardgainer Workout Tip - Training To Failure Sucks!

September 24, 2008 by John Wheeler · 3 Comments
Filed under: Hardgainers 

If you’ve read any of the bodybuilding magazines you’ll no doubt have come across the idea of training to failure in your hardgainer workouts.

I’m going to tell you right now that training to failure is the SUREST way to FAIL in your efforts to gain muscle as a hardgainer.


Let me ask you a question…have you tried to sprint 400 metres around a track as fast as you can? You’ll probably get 3/4 of the way round before you start gasping for air and barely able to keep up the same pace. Well, the same thing happens when you train to failure in your workouts. You’ll get too tired too quickly and won’t be able to get the most out of your remaining exercises.

As I said in my previous post, the classic hardgainer should look to minimise the time they spend in the gym but maximise the productivity of each exercise - by doing this you train hard and intensely, but avoid the need or temptation to work to failure.

Vince Delmonte’s No Nonsense Muscle Program goes into great depth on the right and wrong ways to train for hardgainer workouts, and he is a great believer in the “get in, get out” philosophy.

Check out my free report on ways to avoid overtraining and other common mistakes hardgainers make in their workouts ==> Hardgainer Workout Mistakes

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