FINAL PHASE FAT LOSS 2.0

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As a warning, this program is NOT for everybody... It's not for people that are looking for a "quick fix" or are lazy.  You need to be the type that is ready for a little work.  But if you're not lazy, and you want a sure-fire solution to what's been termed "stubborn fat", this program has been PROVEN time and time again to work wonders for people who are stuck and want to lose that last 10-15 pounds of stubborn fat that won't seem to budge.

While it's not for everyone, Final Phase Fat Loss definitely IS for you if you fall into one of these 3 categories:

1. You're struggling to lose the last 10-15 lbs of stubborn fat (if this is you, you simply won't find a better program to achieve this goal, period)

2. You've lost "some" weight, but have hit a plateau (this is THE program to "revive" your fat loss)

3. You suffer from regional "problem area" fat storage located on your:

a) stomach/belly,
b) love handles, or
c) butt/hips/thighs (women) or if you're a guy, the dreaded "man-boobs"

FPFL includes unique tricks to specifically target all 3 of these problem areas through strategic hormonal manipulation.   

If you’ve been struggling to lose those last 10 to 15 pounds, battling with slow fat loss, OR suffering from nagging "problem area" fat storage in your lower body, love handles, or belly…

Discover the Incredible

 

As seen in and on Good Morning America, T-Muscle, SHAPE for Women, and Men's Health
Dear Fat Loss Friend,
Hi, I’m John Romaniello, founder of Roman Fitness Systems and the creator of the Final Phase Fat Loss program.  As a trainer, coach, author and model my articles and pictures have appeared in some of the most respected health and fitness publications in the world.
Now, I don’t mean to brag (actually, that’s a lie: I love to brag), but my training programs have helped people from all walks of life achieve phenomenal results.
From packing 20 pounds of muscle onto a skinny vegetarian, to getting a life long couch potato to lose up to 83 pounds in just 24 weeks, I’ve spent the last 8 years helping people change their lives and bodies.

There, I said it.  I know, I’m an arrogant, conceited jerk, right?
Well…yes, okay, that may be true. Sort of. But you know what? It’s true, so screw it, I said it.
More importantly, the only reason I get to make a statement like that is because I worked my butt off for the right to say it. 
You see, I wasn’t always hot.  In fact, I actually used to be in pretty bad shape.
Then, eventually, I got sick of hating the way I looked, so I made a change. 
Finally, years later, I figured out how to make changes even faster.

More importantly, I help people get hot.
That’s kinda my thing: I create hotness.

Oh sure, there’s that whole bit about health and longevity.  And sure, this program is also good for athletes looking to increase performance.
The truth is, those things are all well and good, but let’s be honest—that’s not why you’re here.
You’re here because you want to look better—a LOT better—than you do now.
And I can help.
But first, let me tell you a quick story.
Having been a fat kid for a good part of my life, when I finally got in shape at the age of 19 I was determined to stay that way.  I got lean and fit by learning everything I could about training and nutrition, and practicing those habits each and every day.  This led to a great career as a trainer, and a small but growing number of jobs as a fitness model.
By the time I was 23, things went a bit more fluidly.  I felt I had things down to a pretty decent system. I had programs for when I wanted to gain muscle and others for when I wanted to lose fat.
Sort of a “slow and steady wins the race” type of approach.
Well, unfortunately, even the best of us can kind of fall off track.  I was in a muscle gaining phase, and “slow and steady” sort of turned into “big and lazy.”
Sure, I put on size, but because I wasn’t watching my diet carefully, I gained WAY more fat that I should have.
Summer was approaching, but truthfully, I wasn’t too worried.  I’d done this before.  I’d just have to diet for about 12-16 weeks (like always) to lose the fat and then I’d be lean again.
Yes, I’d have to miss a few weeks of beach weather to diet down, but that wasn’t a huge deal.

A few weeks into my program, my buddy Evan called.  Being in the middle of a binge-fest, I missed the call.
However, the voicemail he left had GREAT news. 
You see, Evan had rented a big beach house in the Hamptons with a bunch of our friends from high school.  It was going to be a huge party with people I hadn’t seen in years, which sounded great until he mentioned the date.

It was only 6 weeks away

I took a look in the mirror, and I had a surreal experience.
All of my insecurities from my childhood and adolescence came rushing back to me in a heartbeat—suddenly, I was no longer the guy who had been in fitness magazines, I was just the chubby kid again.

Do you know what I mean? There is something about people from your past that ties them to who you WERE, instead of who you ARE.

Let me ask you a question:

Have you ever felt like your body
doesn’t reflect who you are?

I’m sure you have—we ALL have at one point or another—and it’s not a good feeling.
It’s like, your body is supposed to be the physical manifestation of you, right?
Well, I was educated and knowledgeable about diet and training, as well an experienced fitness professional. 
Just one small problem:  I didn’t look like any of those things.
Ever since I’d lost the weight and gotten fit, I hated anything that reminded me of my life before. And here I was, confronted with it at the worst possible time.
I looked back in the mirror to assess the situation.

And worse, it was those last pounds that had always been the hardest for me and taken forever.
I was used to taking my time and losing fat slowly.
I knew I would never be ready in time—there was no way I could lose the fat.
NOT with my traditional methods.
I didn’t know what to do.
Could I really skip the party?  Was I really that vain?  Maybe.  (Okay, probably.)
Was I really that insecure? Almost definitely.
I thought about who would be there. 
Now, keep in mind I lost all my weight while I was in college.
These were people from high school, who knew me back before “the big change.”
And yet, despite the fact that I had not seen most of them in years, most of these people had heard I’d gotten fit, done some modeling, and was doing well as a fitness professional.
I felt…I don’t know.  I felt like there had to be some expectations, and the idea of not living up to them made me feel worse than I’d felt in high school.

More importantly, and this is very personal…this was NOT the reunion I had always pictured.

I never wanted to run into people and be the “big” guy. 
In my head, whenever I’d thought about running into those people who hadn’t seen me, I wanted it to be a big shock, wanted them to see the tremendous change.
The big reveal, if you will. 
I had spent so much time thinking about that moment, I needed it to be right.
I wanted all the guys who looked great in high school and had (probably) gained weight in college to feel what I’d felt, just for a second.
I wanted the girls who I’d been too insecure to even make eye contact with in high school to look at me and be too nervous to approach me.
Sound familiar?
Okay, I probably spent a bit more time thinking about that moment than was absolutely necessary.  But whatever, this is my revenge fantasy…shut up and let me enjoy it.

You see, I wanted to be at the party looking so good that when people looked at my body, they would either get turned on, or pissed off.  Not be unaffected.  That’s not what I’d worked my (fat) ass for.
And so I decided not to go. I dreaded the idea of calling Evan back and telling him.  I was mortified.

Not only would I miss out on a great time with people I hadn’t seen in a long time, but I would have to call one of my closest friends and make up some lame excuse not to go. 
Could I tell him the truth?  That I was a trainer and strength coach who was too fat or too insecure to be shirtless at a beach?  And a fitness model on top of it!?
I’d never been so disgusted with myself.  I felt like a joke, a total fraud.
How could I, as a professional, let it get this far?  The bodybuilding was nice excuse, but it was just that – an excuse. Although I wanted to gain muscle, I realized at the moment I was being lazy. I’d taken the easy way out and eaten everything in sight, instead of having a structured, sane diet.
And look where it got me: fat, frustrated, and freaking out.
I could not bring myself to make the call. I was too embarrassed. (Truth be told, at the time I was not very good at confrontation.)

So, I decided to put it off for a day. (I was, however, awesome at procrastinating.)

I didn’t realize it at the time, but not returning that phone call was a decision that completely changed my life, the way I look at fitness and fat loss, and even my approach to training my clients.
Over the course of the evening, I started to think about everything I knew about fat loss and training, and all the different programs I’d written and read over the years.
I thought of many methods, and having tried them all, I knew they all worked. Some worked better than others, but none worked well enough, or fast enough.

I knew from experience that all these
training programs had downsides.

One was only good if I was already pretty lean.  One worked okay but caused a lot of muscle and strength loss, which I wasn’t ready to sacrifice.  Another worked well but took longer than I had to see results.

I took everything I tried, and I MADE IT BETTER.  I used the strength of one program to cancel out the weakness of another. 
I knew I had something special.
There was only one thing left to do: test this bad boy out.
And this seemed like the perfect time.  I only had 6 weeks, and I knew with 100% certainty my typical fat loss training was NOT going to cut it. 
I had nothing to lose.  If it didn’t work, it didn’t matter anyway, because I knew in my heart I wouldn’t go to the beach house; if it did work, I had stumbled upon something incredible.
The following morning, with zero sleep and a frenzied desire, I hit the gym and tried the first workout.
I felt incredible.  
I knew I was onto something BIG, something radically different.
For the next week, I was so wrapped up in the program and the results I was getting, I had almost completely forgotten about the party.
At the end of the week, my friend called again.
This time, I picked up.  I told him I’d see him at the party.
And I spent the interim creating, developing, testing and ultimately perfecting the workouts that would become the Final Phase Fat Loss training protocol.
Six weeks later, I got to the beach house and was greeted by the astounded stares of people who couldn’t believe I was the same guy they used to know.

Through this experience, I learned two
very important lessons:

1) It doesn’t matter what your reason is.
Call it vanity, insecurity, ego or whatever. It’s no less important than health or well being.  If it lights a fire under your butt and gets you to change something, then that reason is amazing.
2) It doesn’t matter if you’re a professional trainer or someone who works out casually, or even if you haven’t worked out. 
We’ve ALL been in that place where we want to lose fat FAST and aren’t sure the best way to go about it.

 It doesn’t matter if you’ve made some mistakes and tried to get incredible results with a mediocre program, or if you’ve been stuck doing extended cardio sessions that don’t get you to where you want to be.

It’s NOT Your Fault

First and foremost, let’s just put it on the table now: you’ve been lied to.  A lot.  For years.
We’ve all been subjected to the same bad advice from the same sources.  Some of its just people repeating bad information they got from someone else, not even knowing its false.
A good deal of this bad advice is from people trying to sell you fat-burners or carb-blockers, or ab gadgets.
And some of it is just plain nonsense.
The fact of the matter is: no supplement is going to instantly correct what nature has built into us.
And if sorting through the bad information in gyms and fighting off the advertising juggernaut of the fitness industry wasn’t enough, you have your own body to contend with.
What do I mean by that?
Well, if you’ve ever had moderate success on a diet and training program, you know what I’m talking about: things are going well and then—BAM—you slam into the proverbial wall and your progress stops dead. 
We all know those last 5-15 pounds are the hardest to lose for both men and women, but why?
Ready for a boring history lessen?  Of course you are, everyone loves boring history lessons; they’re awesome.
(Honestly, just go ahead and skip the next 3 paragraphs. They’re all science-y and I didn’t even bother to write anything funny.  Just jump down to the next highlighted stuff.)
Well, thanks to thousands of years of evolution, our bodies have adapted to become fat storage machines.  You may want 6-pack abs or a tight belly, but all your ancestors wanted was to not starve to death. 
Over the course of generations, it became “beneficial” and “genetically desirable” to store fat. Those genes have been passed on, and are now hanging out quite comfortably around your waist.
(I warned you, this really isn’t interesting.  Let’s just get to the part about getting hot.)
Whenever you try to lose fat, your body tries to hold onto it by slowing your metabolism.  The more fat you’ve lost, the more this happens. 
Essentially, the harder you fight to lose those last few pounds your ancestors considered necessary for survival, the harder your body fights to keep them.
(You’re still reading? You must love science.  I bet you even took AP Biology.)

The real answer is to outsmart your body with intelligent diet design and a training program that will offer enough variety to keep the fat coming off, no matter what.

Essentially, we all share the same genetic coding to gain fat and store it, despite our best efforts (thank your ancestors).  Combine that with the abundance of bad fat loss information out there and it isn’t hard to see why so many of us have been struggling with the same few pounds for frustratingly long periods of time.
If you’ve been doing cardio for the past weeks (or months!) and haven’t seen the scale move even a little, it’s time for a change. 
If you’ve been wasting your time at the gym doing high reps to try to “tone” your muscles, and haven’t seen the slightest difference in the way they look, it’s time for a change.
And that change is here.

Guys:  Do you want to know how Gerard Butler and the rest of the cast of 300 achieved those lean, hard looking physiques? You can be damn sure it wasn’t by spending hours on the elliptical trainer.
No way. Instead, the highly paid and highly successful training team used a series of training methods. That is, they combined various aspects of many different types of training and incorporated the best aspects to get a bunch of Hollywood actors into such amazing physical condition that it made strutting around in thongs look awesome and bad-ass instead of…well, awkward and creepy.

  

Ladies:  It’s not just about losing pounds or getting “skinny”.  I think it’s pretty safe to say that if you’re still reading at this point, then your goal is not to look like some half-starved, coked-out starlet out clubbing in young Hollywood.
If you want that look, this program is not for you. But I know that isn’t the case.
I know you want to have a lean, sexy, firm body.  Not just a tight, flat tummy, but also toned arms and legs that give the image of confidence and capability. Sexy on a whole new level.
I could write about this all day…but I digress.
So listen:  If you’re trying to lose the weight, whether it’s 20 pounds to drop a few sizes, or the last few to get your ideal beach body, why not use the best stuff available?
And yea, I’m biased.  But I don’t have a bias towards my programs just because I wrote them.

You see, I hate dieting and trying to lose fat just as much as you do (believe me), so if something worked faster or better, I’d just as easily use and recommend that. 

The fact is, I spent years trying other methods, learning from them, and making them better.

So yes, I have an anti-fat bias…and Final Phase Fat Loss is the result of that bias.

In fact, I’ll fill you in on…

• The number one reason why your current training program is NOT optimized for fat loss and how you can literally DOUBLE the amount of fat you lose in half the time by making a few simple adjustments to the way you order your exercises

• The most effective fat annihilating exercises including one in particular that WILL have you kicking yourself for not harnessing its fat-burning power earlier

• A training method so powerful that one client lost 2.5 pounds of pure body fat as the result of just two workouts

• How to use strategic movement-based workouts to double or even triple the effectiveness of each and every minute you spend in the gym
• How a unique challenge-based training method will have you progressing workout after workout, ensuring that the fat continues to melt away while you get stronger
• Why excessive cardio is sabotaging your fat loss and how you can actually burn more fat while NEVER having to do a traditional cardio workout again
• My secret 4-pronged training approach that will have you losing more fat than ever before, all while increasing strength, mobility, flexibility and your overall fitness level
• The ultimate way to gear your training towards the production and manipulation of hormones that will force your body to shed of fat and build muscle—FAST!
• The truth about marathon workouts and why you MUST dramatically shorten your training sessions for the fastest fat loss results
• And that's just the tip of the iceberg*....

*(We’re talking about a metaphorical iceberg here.  No actual icebergs we harmed in the making of this product, nor will any be included in the packaging.)

What is the Big Breakfast Diet?

 The Big Breakfast Diet is a highly strategic rapid fat loss program that combines HUGE, delicious breakfasts with intermittent fasting, strategic exercise, cheat days, and several other brand new, very powerful strategies to maximize fat loss.

·                          It does NOT require you to follow a cumbersome 6-meal-a-day program. 

·                          It does NOT require your entire day to revolve completely around your diet, and…

·                          It does NOT require you to EVER eat a meal where you don't walk away 100% satisfied.

But it's only for those who act during this special sale, so be sure to pick up your copy today!


That’s less than HALF the cost of a single session with a run of the mill personal trainer at an average corporate gym who likely knows NOTHING about fat loss; especially about how to reach the Final Phase.
Now imagine if you were to workout with that trainer just two times per week for the same 6-Week duration of the Final Phase Fat Loss program.  At a minimum of $50.00 per hour, you’d easily spent at least $600.00!
That’s That’s more than TWENTY times the price, for mediocre, if any, results.
Simply put, you have the opportunity to get your hands on a PROVEN rapid fat loss system strategically designed by a world-renowned fitness expert and fat loss specialist specifically for those looking to reach the Final Phase.

Can You Get Results WITHOUT
This Program?

I won’t lie to you.  Yes, you can…but at what cost?  How much more time are you willing to invest—to waste— before you actually get to where you want to be?
Frankly, the choice, as always, is yours…but which will you choose?
Option #1:  The Do It Yourself Approach
This is what you’ve been doing in the past.  Trying to figure it out all on your own, or listening to the same trite advice from the same bad sources. You’ve done it before, maybe with moderate success.
I mean, hell, you could even stumble across your own system that rips fat off your body in 6 weeks. Stranger things have happened.
So yes, you could essentially do it yourself.  But, if you choose to go this route, be prepared to put forth a lot of blood, sweat, and tears while wasting what is a lot of value time – time you could be spending enjoying your new body.
OR…
Option #2:  The Proven Final Phase Fat Loss System
You see, with Final Phase Fat Loss I’ve removed ALL the guess work, delivering to you a proven blueprint for losing the last 5, 10, or even 20 lbs in order to take you from looking “okay” to looking phenomenal.
In effect, I’m giving you years of my life.
I’m GIVING you a proven “short-cut to success” so you don’t have to struggle to find out what works like I did.
You see, I really WANT you to succeed.  I want you to wow your friends with your new, hot body.  I want you to feel what I felt at that party—because it was awesome, and it will be for you, too.
With this program, I’ve laid it all out there—the exact program that has been responsible for hundreds of my own personal clients finally losing those last stubborn pounds and achieving lean, sexy bodies that they can be extremely proud of.
And here’s the best part:
If it doesn’t work JUST like I’m telling you it will – it costs you NOTHING.

Literally.  Not one penny.
Look, we’ve already established that I have a pretty high opinion of myself.  Well, I have an even higher opinion of my programs.

And that’s why I offer my RISK FREE, no-questions-asked, Over-the-top 60-day Money-back Guarantee:

If at any point over the course of the next 60 days you are not satisfied with your investment in Final Phase Fat Loss, just let me know and I’ll refund your money—all of it.  Even the money I was going to use on hair products trashy celebrity magazines. You get it all back.

Am I that confident Final Phase Fat Loss is going to work? Damn right I am.

I’m giving you a full eight weeks to evaluate the entire program, you don’t believe FPFL is the most kick-ass fat loss program you’ve ever come across, you pay nothing.

Do You Want To Reach The Final Phase?

If so, to that elusive stage of physical fitness that separates most people from their goals. 
Or perhaps you’re still pondering…you’re still a bit skeptical…and I can understand that.  After all, it does seemingly sounds too good to be true.  But skeptics are my favorite people, because once they try the program they are converts for life.
So let’s put it this way. 
If you don’t want a great body, this program is not for you. 
If you don’t want to be the hottest person in the room, don’t invest in this system.
If you’ve made peace with the fact that you’ll “never” get the body you want, you probably aren’t a candidate for FPFL. 
Lastly, if you think getting back into your pre-wedding/pre-baby/pre-law school/pre-career shape is impossible because you’re too busy or too lazy, that’s cool.  No need to read any further.
However, before you go…do any of these apply to you?

• You’re bored doing hours of mind-numbing, ineffective cardio
• You’re tired of following the workout advice of know-it all meatheads in the gym and getting nowhere
• You think you’re in “decent” shape but want to get in GREAT shape
• You think you can’t have the body you want because you don’t have hours a day to spend in the gym
• You’re sick of looking at people with bodies you envy and wondering HOW
• You’ve ever wondered what it would be like to have people look at you like that
• You want workouts you can do anytime
• You’ve done “okay” in the past but your progress has slowed or stopped completely…

If ANY of these apply to you, then you need to discover the secrets of the training methods that will help lose the fat (and the skepticism) and make this thing a reality.
Keep in mind, I offer a 100% risk-free, money back guarantee.  If you think it’s too good to be true, let me prove you wrong.
Stop making excuses and start making progress.  You owe it to yourself.

A lot of people tell you that fitness is about the journey, not the destination. I say screw that. Let’s get to the destination. That’s where the party is.
Cross the finish line. Get to the Final Phase.
See You on the Other Side,




 

What is Final Phase Fat Loss and why woes it work so quickly?

Final Phase Fat Loss is a rapid fat loss training program that uses the most effective training styles in the world to help you lose fat—not only from your body as a whole, but ALSO from your problem areas. 

The program works so quickly because of the scientifically designed workouts, which take into account everything from staying ahead of your body’s adaptation curve in order to “keep the body guessing” to hormonal balancing, which works against your body’s fat storage patters.


Can this program REALLY help me lose fat from my “problem areas”?

Absolutely!   You see, problem areas exist because of hormones. In fact, certain hormonal levels heavily influence the places you store fat the easiest and from which it is the hardest to lose fat.

As an example, if you store fat mostly in the belly, then chances are you have high cortisol.

If you store a lot of fat in your love handles, this is because of insulin management.
Finally, if you mostly store fat in your lower body—your hips and thighs—then it’s because of your estrogen levels.

Well, Final Phase Fat Loss addresses ALL OF THOSE issues! You see, FPFL is a special program.  Not only are the unique workouts in the program exceptionally good from a general perspective in terms of overall fat loss, but they ALSO have been designed to specifically release certain other hormones that will help to offset your hormone related fat storage.

The training styles in FPFL each generate a different hormone—and those hormones will each counteract your problem area fat storage.


Is Final Phase Fat Loss for men, women…or both?

Fat doesn't discriminate when it comes to who gains weight, and neither should programs discriminate on the fat they fight.  Men AND women can benefit equally.
In fact, a lot of my best clients are women; they tend to be the hardest workers--especially the brides!  I've never seen ANYONE work harder in the gym than a women preparing for her wedding!

As for men: generally speaking, guys have a higher level of familiarity with weight training--therefore the learning curve is a bit better for them and men MAY have a slightly easier time in the beginning (but not for long!)


What type of person is this program for what if I have more than 20 pounds to lose?

Then you can still absolutely benefit from Final Phase Fat Loss.  You see, FPFL is one of the most advanced and sophisticated fat loss programs available.  As such, it can benefit nearly anyone.

However, like any great program, FPFL was really designed with 3 types of people in mind.

1) Someone like you--anyone who has hit a fat loss plateau.  If you have been struggling at the same weight for a while and need to break through and start your fat loss again, Final Phase Fat Loss can do that.

2) Anyone who is dealing with “problem area” fat loss.  If you’ve been struggling to lose the love handles or you can’t figure out why no matter what you do your belly fat won’t budge, then FPFL is the next step.  The workouts and the way they fight hormones with hormones is exactly the right fit.

3) As should be obvious, if you're trying to lose the last 5-15 pounds, you NEED to be on this program.


Can I do the workouts at home or do I need a gym membership?

While a gym helps, you CAN do these workouts at home, as long as you have some dumbbells and a swiss ball!

The workouts are written using barbells and benches, but that DOES NOT mean that’s how they need to be DONE!

Nearly any barbell exercise can be done with dumbbells, and almost all exercises have a suitable bodyweight alternative.  If you want to “change things up” you can use resistance bands, or even fun equipment like kettlebells.

The main thing to remember is that while the workouts in Final Phase Fat Loss are some of the most exceptional fat burning workouts ever put down on paper, it's the CONCEPTS contained within the program that make FPFL special.  

The different training styles, the way to perform them--if you apply these concepts to training at home, even with minimal equipment, you will get phenomenal results.


This seems like it’s for “younger” people—I’m over 50. Will this work for me?

Absolutely!  From the time I started training, I’ve been working with parents and grandparents and people 2-3 times my own age.  And that goes for my own mother =)

I’ve never been one of those trainers who thinks that people should place limits on themselves because of age, and that’s why I take on coaching clients of all ages.  In fact, I have had several people go through this very program who are over 70!

The main thing to understand is that everything is scalable; if something is new or feels unfamiliar, with a little practice you’ll be ready to go.

And keep in mind that as we age, our fat burning hormones like growth hormone and testosterone begin to decline – a program intended to boost them will obviously help accelerate your results!


Is this program suitable for a beginner?

That depends on your definition of beginner!

While the program is advanced in nature, modifications can be made to make it suitable for a wide range of fitness levels and starting points.  

The truth is, you're going to get the best results by following the program exactly as outlined, but I'd be remiss if I didn’t at least admit that I know people who have “half-assed” things—skipped workouts, didn’t use the right weights—and still got results. 

So, if you’re a “beginner” who is willing to work, then YES, this is for you.


What if it doesn’t work for me?

This is the simplest question of all.  If by some chance it doesn’t work…well, then it's free.  

Seriously.  No question asked.  That's just the way it works.

Let me just put it this way:  I know the impact this program has had on me and my clients, and I know it's value.  I'm confident that anyone who follows it will get results.  Period.

And so I offer a completely awesome and totally bullet-proof 60 day guarantee for a refund.  No tricks, no loopholes.  No hard feelings.   

I'll give you a full 60 days to try the program and if at the end of it you feel it wasn't effective, you get every penny back.  It's that simple.

I'm so confident in Final Phase Fat Loss that I can do this, because I know the program flat out works.

Test it for yourself.  Experience the results for yourself.  And if it’s not everything I’ve told you it is, I’ll give you a full refund and allow you to keep the entire system just for giving it an honest try.
NOTE: Final Phase Fat Loss System is a completely downloadable series of e-manuals and audio files. No physical products will be shipped. After you order, you will get INSTANT ACCESS to download all product components onto your computer (no waiting or shipping costs!). The format for all manuals, workbooks, checklists, etc, is adobe acrobat PDF, which can be viewed on Mac or PC.
Please read our awesome disclaimer:  Due to recent statements from the FTC, it is required that we identify what a typical result is.  The truth: most people never do anything with the products they buy, so most of the time, their typical results are zero.  The biggest factor is you.  Don't do drugs; stay in school.  There is no such thing as a Silver Bullet.  I bet this disclaimer would make a good rap song.

HOW OVEREATING AFFECTS YOUR HEALTH

My 6-week Overeating Experiment --

Did I Gain Weight, Lose Weight, or Stay the Same?

Written By A Certified Nutrition Specialist, Certified Personal TrainerAuthor: The Truth about 6-Pack Abs

Ok, I decided to do something crazy recently... For the last six weeks, I used myself as a guinea pig and completed an overeating experiment.
The purpose of the experiment was to see how much weight I would gain if I purposely tried to over-eat on a daily basis for six weeks straight.
What do you think the results were? Did I get fat (after all, I gained 9 lbs on a 7-day cruise last year when my normal diet at home was replace with my cruise diet...although I subsequently lost that 9 lbs in only a week and a half after that cruise). Or maybe during this overeating experiment I stayed the same weight or even got leaner?
My theory was that if you eat the right types of highly nutrient-dense foods and do not stray from those foods at all, that your body will automatically re-balance itself (your hormones, appetite levels, etc, etc)... and even though you are attempting to over-eat, as long as the nutrient-density of all of your meals is maximized, total calorie balance will inevitably end up at a level where I would not gain weight.Check It Out Here!This goes along with my theory that calorie counting is basically pointless as long as your nutrient density of your foods is so high that the body obtains all of the nutrition it needs and re-balances your appetite and hormones to account for this.
Think of it this way... if you eat 1000 calories worth of soda, donuts, and cookies, your body needs to readjust hormone levels, increase your appetite and try to force you ingest more food to attempt to get more nutrients, since those 1000 calories were almost devoid of the nutrition your body needs.
However, if you eat 1000 calories worth of healthy foods with high nutrient density such as avocados, whole eggs, nuts, vegetables, fruits, grass fed meats, and other healthy options, your body obtains most of the nutrition it needs and accounts for this by leveling your appetite and hormones in the time period following that meal (the remainder of the day perhaps). In this scenerio, your body is not forcing you to eat more food (via cravings) to obtain the nutrition it needs since it already received a boatload of nutrition.
So, here were the details I had to adhere to in my little experiment:
1. I could NOT just eat any and all types of foods... I could overeat on as much food as I wanted, but ONLY the foods that are "approved" according to my rules... this means all foods had to be un-processed natural foods. No pasta, white rice, refined flour breads, or refined grain cereals were allowed. No trans fats, deep fried foods, or any other processed foods such as candies, cookies, cakes, etc were allowed in the overeating experiment... I was only allowed to overeat on healthy food.
Some staples during my overeating phase were tons of whole eggs (yep, including the extremely healthy full-fat egg yolks), full-fat grass-fed raw cheese and yogurt, avocados, almonds, pecans, walnuts, lots of virgin coconut oil and olive oil, grass-fed butter, berries, lots of fruit and veggies, sprouted grain bread, raw almond butter, sweet potatoes, and lots of venison and grass-fed beef.
2. I was still training very intensely 3-4 days/week at the gym but nothing extremely different from my normal workouts (this means that my caloric expenditure from exercise was not drastically different than normal).
So what was the end result after six weeks of trying to stuff my face with as much healthy food as possible?
>> My body weight stayed EXACTLY the same! I didn't gain a single pound.Check It Out Here!
I know the first reaction of many people is that I just must have a "fast metabolism" or something along those lines and that is why I did not gain weight.
But that is false!
The truth is that I have no problem at all gaining weight when I overeat on junk foods, or eat large amounts of processed foods in general. I can guarantee you that if I was overeating on pasta, white rice, cookies, white bread, donuts, and other processed foods during these last 6 weeks, I would have gained a massive amount of weight.
In fact, as I have mentioned before, in the past I have easily gained as much as 10 pounds in only 1 week when I have been on some sort of vacation and simply eat the normal types of processed food that everyone else is eating.
This proves that I am just as prone to gaining weight as anybody else.Check It Out Here!
However, notice the stark contrast in my experiment with attempting to overeat on all healthy unprocessed foods... I simply could not gain weight because my body would be constantly re-adjusting the hormone levels and appetite levels to account for the super-high nutrient density of food I was eating.
In the end, this meant that my body automatically maintained calorie balance without the need for calorie counting.
This is the type of eating lifestyle that pretty much totally eliminates your cravings... Remember that I have said before that I do not think I have had any real cravings in at least five years (that is the time since I have been more strict on the type of foods I eat).
I also think it is actually fun and more enjoyable to eat in such a healthy manner (for the skeptics that think this involves some sort of deprivation).Check It Out Here!
I'll be back soon with another Lean-Body Secrets ezine issue.
Till then,Don't be lazy... be lean and enjoy yourself.
Bernard C Gakwe.

2 COMMON FOODS THAT MAKE YOU GAIN WEIGHT

2 Common Foods in Your Diet That May be Making You Gain Weight and Get Sick

CONFIRMED BY:

A Certified Personal Trainer, Certified Nutrition SpecialistAuthor of best-seller: The Truth about Six Pack Abs

Of course, you've probably heard a million times now how bad trans fats and high fructose corn syrup are for your health... so I'm not going to give you that same old story.
Instead, we need to look at a couple common foods that are probably in your diet in large quantities and may be causing major problems such as weight gain, headaches, sicknesses, indigestion, etc, etc... and those possible culprits are: Wheat and Dairy
Don't worry, I'm not going to tell you that both of these staples need to be eliminated permanently from your diet... but read on to see an interesting test that may help you a great deal...
In all of my years of personal training and nutrition counseling, if I had to choose a couple VERY simple dietary changes that have made the biggest difference for my clients in allowing them to FINALLY see fat loss results (and other health problems solved), it would be this following test:
1. Test removing all wheat products from your diet for 2 entire weeks, and take notice of how you feel, look, and your body composition.
2. Test removing all dairy from your diet for 2 entire weeks, and take notice of how you feel, look, and your body composition.Check it out Here!
The best way to do this is to eliminate them both for 2 full weeks, and then reintroduce one at a time so that you can determine if one of them or both wheat and dairy are causing negative health effects for you.
Wheat and dairy are easily 2 of the biggest intolerances that a large percentage of the population has.
Now this doesn't mean that I'm saying you have to entirely eliminate wheat and dairy for the rest of your life, but what I am saying is that this is an important test to do for about 2 weeks to gauge if you see some dramatic changes in your body fat percentage, how you look and feel overall, your energy levels, and other health issues.
If you do the 2-week elimination of wheat and dairy and don't feel that it helped you at all or made you feel better, than you can probably do ok on moderate amounts of each.
Most people do not realize this, but a large percentage of the population has at least some degree of intolerance to the gluten in wheat and several other grains. The biggest offender is wheat though, as it's in such a large percentage of the average western diet... from breads, to pastas, to bagels, to cakes, wraps, cereals, etc, etc.
Most people don't have the extent of intolerance that a celiac has, but most people feel much better, improve all sorts of health problems, and also lose fat faster when they eliminate wheat from their diet.
In fact, I just had a client last week tell me that when she eliminated wheat from her diet, her chronic headaches disappeared almost instantly... these are headaches she's been having for years, and after eliminating wheat from her diet, they are gone (along with some body fat that she lost too!).
What about me? Do I still eat wheat?
Well, what I do is try to only eat wheat on cheat days, which many times means when I'm out at restaurants or at parties, barbeques, etc. Since wheat is so integral in the typical western diet, it's almost impossible to avoid when eating out or at other people's houses.
But I have virtually ZERO wheat products in my own house usually (with the exception of an occasional piece of sprouted grain bread once or twice a week). Anything is simple to avoid at least 90% of the time, when it doesn't even exist in your cabinets!
Now with as anti-wheat as I am, I'm actually a big fan of dairy... However, ONLY if the dairy is raw milk or raw cheese and from grass-fed cows. Did you know that many people who "think" they are lactose intolerant actually can drink raw milk without a problem? This is because the live enzymes and friendly bacteria in raw milk aid in the digestion of the lactose and the proteins in milk. These enzymes and friendly bacteria are destroyed in pasteurized milk, which makes it more difficult to digest for many people.Check it out Here!I know this is a controversial topic, so you need to obviously do your own research...but see the realmilk.com site below for some interesting info.
If I can't get raw dairy, I choose to go dairy-free (with the exception of small amounts of yogurt). That's because I feel that the pasteurized, homogenized milk products are not suitable for long term consumption (but that's another story for another day).
By the way, you can always search to see if raw milk co-ops or farms are available in your area on RealMilk.com. You'd be surprised at how many co-ops are available that deliver from rural areas to urban areas. It's important to make sure that the farm is reputable and certified (in some states) to produce raw milk. Most raw milk farms are the cleanest operations in the entire dairy industry.
oh, and for the "germo-phobes" out there... I've been drinking gallons upon gallons of raw, full fat milk for about 6 years now (I drink about 1-2 gallons per week), and I've never once gotten sick from it, nor has anybody else that I know that's been drinking it long term... so to all of these so-called "experts" out there telling you that "there's a reason they pasteurize milk, because it's dangerous if not"... well, they obviously don't know what they're talking about.
Plus, the full-fat milk certainly has not made me fatter either... I used to drink skim milk only for years, but now for the last 6 years, I've drank nothing but full fat raw milk, and I'm easily in the best shape of my life now and leaner than ever.
People are more likely to get sick from pasteurized milk, because mass factory farms are generally dirtier operations with animals that are in poorer health than grass-fed raw milk farms.Check it out Here!
And don't forget the high levels of fat-burning, muscle building CLA in full-fat, raw, grass fed milk (and omega-3's)!
Back from the tangent... I think this elimination of wheat and (pasteurized) dairy is one of the most important tests anyone can easily do to see if wheat and dairy are negatively affecting them. After all, it's only 2 weeks to test yourself!
A couple quick things to note:
1. Eggs are NOT dairy... I'm not sure why so many people seem to think that eggs are a dairy product (maybe because they're in the same section at the grocery store?), but there is absolutely no dairy in eggs... eggs are basically meat if you want to categorize them. Regardless, eggs are practically a perfect food in terms of nutrition density.
here's an entire article I did on whole eggs vs egg whites if you haven't seen it.
2. When trying to eliminate wheat, this usually means that almost ALL processed foods have to be eliminated because wheat components are in so many processed foods.
Good luck with the test if you try it! Many people find it to be one of the best things they've done for their health.
Please Do Not Go Away, I am not done yet. There is this other piece that I have for you
A 30-Second Metabolism-Boosting Tip

It's another interesting write-up that is very popular. Basically I did a 6-week experiment on myself and tried to overeat constantly... see what happened:
6-week Overeating Experiment: Did I gain massive weight, stay the same, or lose weight?Check it out Here!
Relax and enjoy your reading.
Bernard C. Gakwe.

NOW YOU CAN FIX SLOW FAT LOSS

5 Ways To Do It

By J o h n R o m a n i e l l o,
NSCA-CPT

Firstly, thanks so much for reading this report.
I’ve got some really cool information to share with you, and I’m psyched to do so. In fact, I’m going to teach 5 very specific and very effective ways to FIX Slow Fat Loss. But you knew that…because that’s the title of this report.
Before we get in to that, though, I want you to get in the right mindset—an open mindset.
And to do that, I need you to place your trust in me.
For some people reading this, that’s not going to be hard; you may follow my blog, or may have read my stuff in Men’s Health, SHAPE, LiveStrong, Askmen or one of the other magazines I write for; and because those are trusted sources, you’re thinking, "okay, this guy’s legit, I have an open mind."
Maybe you’ve seen me presenting fitness information and discussing hormones and fat loss (more on this later) on a TV program, like Good Morning America; and again, you feel comfortable knowing that (outside of reality TV) you generally have to know what you’re talking about to appear on shows like that.
Roman has been seen in and on....
[ This is me establishing credibility. See? Now you have to trust me ;) ]
But for SOME of you…well, maybe you don’t know me that well. Or, perhaps you don’t know me at all.
If that’s the case, then you downloaded this report because another fitness professional told you it was full of pretty cool information (and trust me, it is). You trusted that person’s opinion, and that person trusts me.
And since I would never do anything to betray anyone’s trust, I am going to take good care of you and give you AWESOME information.
Now, just so you know bit more about me, I’ll give you the highlights: if you don’t yet know, my name is John Romaniello…but everyone calls me "Roman" (except my mom).
I’m trainer and strength coach living and working in New York City—probably one of the most demanding environments in the world. People here don’t just want results…they want them FAST. But they also want them to be safe.
So, to be successful here, that’s what I had to do: deliver safe, effective, RAPID results to the most fast-paced (and critical) city in the world.
Roman in NYC
I’ve been helping people FIX slow fat loss for about 10 years now, and I’d like to say I’ve gotten pretty darn good at it.
Like I said, I’ve been on TV talking about this stuff, written in magazines, all sorts of websites—and now I have this report for you, condensing a huge amount of this information in one place, so you can start getting some rapid results.
Okay—so, now we know each other! Or, at least, you know me.
And so, I need you to trust me. Which (despite the fact that we’ve now known each other like 7 minutes and we’re basically family) may be a tiny bit challenging at time.
And here’s why…
The following information is going to be a bit weird. Some will be a little bit "off." And to some of you, a bit of the information may sound downright WRONG.
Why?
It’s fairly simple: I’m going to help you FIX things you didn’t know were even BROKEN.
I know, I know—I’m getting all "guru" on you. But bear with me a second. You see, a lot of the reason you downloaded this report is because your fat loss HAS slowed; and chances are you’re not sure WHY it’s slowed.
Thankfully, that is exactly my area of expertise. I’m going to starkly illustrate why your fat loss has slowed; explain in perfect detail the FIVE BIGGEST things you didn’t even know where broken…and then I’m going to help you FIX them.
And while some of the below information may come off a bit strange, a lot of it is going to strike a deep chord with you.
That, this report going to resonate with a lot of the things you never realized you were thinking about fat loss.
So, as I said, what I need you to do is open your mind and to trust me; I just want you to be willing to listen and hear something new, and to forgive me in advance if I make fun of you or digress into a little foul language.
As you read this information, keep a few things in mind.
1. At some point or another, your fat loss progress slowed down—A LOT—despite what type of diet or training program you were on. Chances are it’s happened to you more than once… (If this hasn’t happened to you, you are either a cyborg, or the luckiest person every and the rest of us hate you!)

2. If that hadn’t happened to you, you wouldn’t have bothered downloading this report and reading the very words you’re reading right now. The fact that you are reading it means you’ve run into a wall at some point, and you’ve been frustrated as hell about it.

3. I have seen the above phenomenon occur with nearly every single one of the many hundreds of clients I’ve trained over the past 8 years. I’ve seen occur with my own body. And to be honest, it’s frustrated the hell out of me, too.

4. Based on that, we’ve been in the same boat. (Spiritual high five.) Check it out Here!
Okay, so now that you’ve got those facts in mind, I want you to get excited.
Seriously.
Get pumped up. Pace back and forth like athletes do before the big game.
Jump and down like you’re at a Bon Jovi concert.
Now THIS guy is excited about FIXING his fat loss. Woop!
But seriously, I’m just excited about this report—because you know all that stuff I just said about being able to meet your goals?
That’s what the information I’m about to give you is going to do.
Here’s how:
As I mentioned, I’ve been in that same position.
More importantly, I’ve worked hundreds if not thousands of clients who’ve all hit that same proverbial wall. And that might be the best thing of all.
Being able to analyze data from so many clients has allowed me to collect the information I’ve put into this report.
What it comes down to is this: in order to really FIX slow fat loss, you need to be able to identify what causes it.
And that’s what I’ve done.
Going past that, you have to know how to FIX those issues.
Yeah, I’ve done that, too.
It wasn’t easy, and it took a while, but I’ve narrowed it down to what I consider to be the five biggest, most common, most de-railing things that are responsible fat loss.
Said another way, I’ve made a list of the top five things that get in clients way (or allow people to get in their own way) when trying to lose fat
And, if identifying those issues didn’t make me awesome enough, I took it a step further and told you how to FIX them, too.
So basically, you owe me a high five.
Please Complete the Internet High Five Before Proceeding with the Document.
Thank you.
Your High Five Has Been Processed.
Okay, on to business!
Slow Fat Loss FIX Number 1 –
FIX Your Programming
This is something you probably don’t realize is broken. Broken programming is a problem for nearly every person I know whose fat loss has slowed.
And it sucks.
I mean this in the nicest way possible: you are probably not setting things up right for fat loss—and changing this this is one very real way to FIX slow fat loss.
I need to clarify and say that I don’t necessarily think your program sucks; there are a lot of great programs out there from a lot of really incredible coaches and trainers, and if used for the particular purpose for which they are intended, each of those programs can be exceptionally effective.
Having said that, not all programs are created equal, and not all programs are suitable to all goals. Check it out Here!
So it’s not your program—it’s your programming.
That is, the goal for which you are using a specific program, the aspects of it you’re changing, and the way in which you are altering your overall training to fit into that program.
Perhaps an analogy would help here…think of it this way:
Every single training program is like a tool in a toolbox.
Some tools are multi-functional—others are not. For example, a hammer has two functions: you can pound nails in, or pull nails out. A screwdriver can twist screws in or out.
On the other hand, a saw only has one function: it cuts things.
So if you needed to perform a specific task, you’d use the right tool. You wouldn’t try to cut wood with a hammer, or pound a nail with a saw. That would be stupid (but kinda funny to watch).
Looking at programming, that would sort of be like trying to pack on muscle by using a lot of cardio: a truly bad idea, and one that just isn’t going to work.
By and large, I think most people are smart enough and capable enough to avoid such an obvious mistake.
All right, that’s a not so hard…but what about something a bit less obvious?
For example, if you squint a bit, a screw kinda looks like a nail. If you try hard enough, and don’t know any better, you can certainly use a hammer to drive a screw into wood—it’s not optimal, but it can be done.
Who’d do that, though? It’s stupid. Well, that’s exactly what most people are doing in their fat loss programming, especially when it comes to trying to FIX slow fat loss..
Going briefly back to the tool comparison, when you begin a construction project, there are times where you need to hammer nails, and times where you need to turn screws. You can try to use the same tool for both jobs, but deep down you know that’s not the best way to go about it. If you try hard enough, it might work, but it’s going to take longer and might mess things up a bit.
In much the same vein, you have to switch programs—that is, switch fat loss tools—once you’re trying to FIX slow fat loss.
You see, as you get closer and closer your fat loss goal, you can’t just keep using the same program you used in the beginning. It’s not that that program isn’t good—it’s just not intended for such exacting work.
What you need is a fat loss program that is designed specifically for that purpose—designed with the not only the difficulty of losing those pounds in mind, but also designed to offset the physiological processes that create s l o w fat loss.
And until now, there haven’t been many such fat loss programs. (Final Phase Fat Loss changes all that. )
Now, you’ll have a new tool in your tool box—one designed specifically to FIX slow fat loss—by addressing fat loss on a HORMONAL level. (More on this later).
Adding this program into your overall programming is the best step you can make towards getting to where you want to go.Check it out Here!
Slow Fat Loss FIX Number 2 –
FIX Your "Cardio"
Cardio is a hot topic. A few years ago, it seemed like nearly every trainer in the world had made it his quest to tell everyone under the sun that "slow-go" or long-duration and moderate intensity cardiovascular was a waste of time, and that harder was smarter.
At that time, it seemed that High Intensity Interval Training—a protocol involving alternating short but intense periods of work with even short periods of rest—was the best option for cardio.
As it turns out, we were only half right.
More recently, we’re seeing an even better way emerge.
Supported by both research and empirical evidence, it seems that cardiovascular exercise done with weight is actually superior even to interval training. Now, that suits me just fine, because that’s pretty much what I’ve been doing with my clients for the past three years, and we’ve been seeing phenomenal results.
The cute industry buzzterm that’s being used a lot is "metabolic resistance training" or MRT. I’m not really in the mood to come up with my own cute buzzterm, so let’s stick with that.
Here are just a few reasons why metabolic resistance training is better than general cardio:
 Higher caloric expenditure when compared minute to minute
 Increased stimulation of muscle, helping to hold onto LBM when dieting
 Increased Excess Post-exercises Oxygen Consumption (EPOC)
So, MRT is really just fast paced lifting, right? Kinda. The best way to do metabolic resistance training is to use non-competing circuits—that is, set up a circuit of exercises during which you alternate opposing muscle groups.
Examples would include doing a chest exercise followed by a back exercise, or alternating an upper body exercise with a lower body one, you allow the opposing muscle group to rest. By setting your workouts up like this, you can move faster, rest less frequently, and get a great total result.
The great thing about MRT is that it’s more of a concept than a protocol.
That is, it’s adjustable to nearly any type of training. You can get a great MRT workout with so many different pieces of equipment and styles of working out.
Kettlebells are a great tool for metabolic resistance training, and it’s easy to see how they’re great for fat loss. I won’t waste time writing about kettlebells because everyone else has been doing that for the
past year. I’ll just say that KBs make a great fat loss tool and lend themselves to MRT quite nicely.
Another great way to start using MRT is with dumbbell or barbell complexes, which are exercises circuits using minimum space and equipment.
With a complex, you transition smoothly from one exercise to another, never letting the barbell or dumbbells leave your hands. It’s fast-paced, effective, and brutal.
You can even do metabolic resistance training fat loss using just your bodyweight—something that’s been made clear by bodyweight training expert Craig Ballantyne.
Talk soon.
Enjoy your program
Bernard C. Gakwe

BAD NUTRITION ADVICE

Bad Nutrition Advice From The Biggest Loser Show

I have to admit... up until this season, I have never watched that much of the "Biggest Loser" tv show.And although I hear a lot of people criticize the show for many reasons, one thing I like about it is that I feel it gives people hope... people that have long given up on getting the body they want and falsely think that they are "cursed with a bad metabolism" or other garbage that goes through their minds. I think there's definitely a great motivating aspect to the show that can really help a lot of people to finally lose weight.Although one criticism I have is that I think it makes people think that losing 10-15 lbs a week is normal, when it most certainly is NOT.

Obviously the people on the show are basically in a camp where calories are controlled and they work out for ridiculous numbers of hours per day. So then when average Joe or Jane goes to try to lose weight, and he or she only loses 2 lbs per week, they think they are "failing", when in reality, that's a perfectly healthy weight loss pace.And now comes my nutritional criticism of the show...I couldn't help but cringe about some of the nutrition advice on several of the recent episodes. The first example...On one of the recent shows, they had one of those "trainer tips" 30-second spots on the show, and the recommendation was to eat MORE cereal if you want to lose weight. Are you kidding me? The ONLY time I would recommend more cereal is if somebody's goal involved wanting to GAIN weight.Check it out Here!

Seriously, I've had clients in the past that had difficulties gaining weight, and one of the techniques we use in those cases is to have them eat more grains like cereal, because it tends to stimulate weight gain nicely. But it's few and far between where people actually want to GAIN weight, so this recommendation to eat more cereal to aid weight loss is one of the most ridiculous things I've ever heard.Of course, this little 30-second "trainer tip" was sponsored by a cereal company... big surprise.I could go on and on as to why we DON'T need any more grains in our diets... but I think this previous article of mine explains it well 3 foods we should STOP eating
The second example...The next nutrition criticism I had wasn't a bad trainer recommendation, but it shows some misunderstanding of nutrition by the contestants. One of the contestants chose a breakfast sandwich of egg whites on whole wheat bread.This shows 2 things that they misunderstand about nutrition... for one, they falsely think that they need to avoid egg yolks, when those yolks are vitally important to controlling their appetite and balancing their fat burning hormones. As you know from one of my previous articles, egg yolks are actually the MOST important part of the egg. And the second misunderstanding they have is that "whole wheat" is good for you and a good thing for fat loss. Again, I would only recommend bread (even so-called "whole wheat" bread) for somebody that is trying to GAIN weight... not for somebody who is desperately trying to lose weight. Read this article to see more details about the problems of eating lots of wheatCheck it out Here!

If I was to recommend one of the best breakfasts for fat loss, I'd recommend several WHOLE eggs with lots of veggies. I personally LOVE a 3 or 4-egg omelet with onions, mushrooms, zucchini, red peppers, spinach, and topped with salsa and sliced avocado! The third example...This is another example of a misunderstanding of nutrition by the contestants. In one of the shows, several of the contestants scolded another one of the contestants because he was thinking of making a steak for dinner. They told him that he MUST have fish instead of steak. They seem to have this false assumption that steak is somehow horrible for you.... which in the case of a corn-fed steak, may be the case.However, this ignores the fact that a grass-fed steak can be equally as good of a fat loss meal as a piece of fish. Actually a steak, vegetables, and a salad is a perfect meal plan, especially if it's a grass-fed steak which contains that oh-so important healthy fat called CLA, which can help you to burn fat and build muscle. And CLA is something that fish doesn't have.I would be more concerned about his choice of side dish rather than the steak or fish question.

The more important thing is to avoid the starchy carbs and focus on the meat and vegetables if fat loss is the goal.I could go on with more examples of nutritional misunderstandings on the Biggest Loser show, but I think this gives some good ideas for now.Check it out Here!

Enjoy your reading

Bernard C Gakwe.

SPIKE THIS HORMONE FOR OPTIMAL FAT LOSS

This article is written by

Brian St. Pierre, CSCS, CISSN

Everybody knows that the first rule of a post-training shake is that it has to be fast.
You must drink it as soon as you are done or you won’t get jacked. You must drink the fastest protein on earth with only the fastest carbs, no fiber or fat allowed! This usually entails people drinking whey protein, either in the form of isolates or hydrolysates, because concentrates are just too darn slow. The carbs are usually from maltodextrin or dextrose, and maybe even that fancy new waxy maize starch. Anything with fiber , fat or fructose is terrible and will decrease absorption time. Right? We know all of this because that is what we have always been told. No one denies that this is effective, as it has worked for millions of people, but does effective equal optimal? What are we actually trying to accomplish with this shake?


I do want to preface all this with the fact that there isn’t one perfect pre-and-post-training feeding for everyone. It is always context specific. The protein/carbohydrate/fat/fluid/micronutrition requirements for a 155lb endurance athlete in the midst of marathon training vs. a 225lb bodybuilder recovering from a heavy resistance-training session are quite different. Times of training year will also dictate different needs in the post-exercise recovery period. That same bodybuilder will need a different approach when they start to diet in preparation for a show. In reality proper pre-training nutrition also alters the needs of the post-training period. Having said all that, these recommendations are appropriate for the average gym-goer, looking to gain (or retain) some lean mass while trying to stay relatively lean and healthy. Your actual needs may vary. Check it out Here!


Hierarchy of Needs



There is a distinct hierarchy of needs for pre-and-post-training recovery. The goal of pre-training nutrition is to fuel the upcoming training session, maintain hydration, boost training performance, increase muscle protein synthesis, decrease muscle protein breakdown, and spare muscle and liver glycogen. The goal of post-training nutrition is not at all dissimilar: recover from the completed training session, maintain hydration, increase muscle protein synthesis, decrease muscle protein breakdown, and replenish muscle and liver glycogen. Does 40g of whey hydrolysate with 80g grams of maltodextrin and/or dextrose optimally achieve the desired result? Let’s dig a little deeper and find out.


Do We Really Need to “Spike” Insulin?



Contrary to popular belief it is not necessary to use refined carbohydrates and sugars to “spike” insulin levels and restore muscle and liver glycogen as rapidly as possible. In fact research has shown that unrefined carbohydrates and fructose (preferably from fruit, to protect and restore liver glycogen), is every bit the equal of those high-GI carbs. This combination restores glycogen as effectively over a 24 hour time period as the high-GI carbs, and might (I emphasize might) actually lead to better next-day performance.


While it is clear that unrefined carbs are just as effective as refined high-GI carbs at enhancing recovery and restoring glycogen levels over a 24 hour period, there are certainly times when a simple high-GI shake is warranted. In particular when endurance athletes have two glycogen depleting sessions within eight hours of each other, as the speed of glycogen replenishment is imperative in this scenario. In addition to that there are times when convenience and portability are deciding factors, and pre-made high-GI powders still allow people to get in some quality nutrition before and/or after they train.


In that same vein, research has also shown that muscle protein breakdown is maximally inhibited when insulin is only 2-3 times above fasting levels. This is easily accomplished by a mixed meal or shake an hour or two before training. In reality, proper pre-training nutrition is at the very least equal, if not superior to post-training nutrition for maximal results. It sets the stage for recovery and provides fuel for the session, allowing for potentially better training; without this you are definitely not getting the most out of your sessions.


This high quality mixed meal or shake has been shown to elevate insulin levels well above those needed for maximal anabolic and anti-catabolic effects for at least 5 hours, and it remains elevated even after a training session. This tells us that worrying about spiking our insulin immediately after training with tremendous amounts of high-GI carbs is not necessary, as our insulin is already above the threshold for exerting its maximal benefit. This isn’t to say that you shouldn’t have carbs after training, you should, but you should worry more about the quality of the source, rather than exact timing or the speed of its digestion
Protein – The Good, The Bad and The Ugly



Well what about protein you ask? There has been a lot of recent hype over whey and casein hydrolysate, and their alleged ability to drastically improve your results. However, research has shown that large doses of whey hydrolysate are actually too fast. It is in and out of the blood stream too rapidly to maximally stimulate protein synthesis and inhibit protein breakdown. In addition to failure of whey hydrolysate to showcase its superiority, casein hydrolysate has failed to live up to its billing. It has been found to be preferentially taken up by the splanchnic bed, so unless your goal is to get jacked organs it probably isn’t the way to go either. A blend of low-temperature processed whey proteins, especially pre-training where it can get into your bloodstream rapidly, is superior to either whey or casein hydrolysates, as it also contains the ever-important biologically active fractions.


The Glory of Fat



On top of protein and carbohydrates, it is often recommended that fat and fiber be restricted from the pre or post training period, again because of the idea that it would limit speed of absorption and decrease results. Research has found that consuming as much as 55 grams of fat post-training and in two subsequent meals did not inhibit glycogen replenishment. As well it has been found that whole milk was superior to skim milk post-training, even when skim milk was calorically matched. The skim milk actually contained more protein (14g to 8g) and yet the whole milk, with 8g of fat to skim’s 0g, was more anabolic. While this is just one study, clearly fat does not inhibit maximal results, even if it does decrease speed of absorption. In reality post-training fat consumption may potentially improve results!


The Finish



The best pre-and-post-training meals will contain a combination of high quality proteins, high quality carbohydrates, healthy fats and some fruit and/or vegetables. These whole foods provide a plethora of nutrients: protein, carbohydrates, fats, fiber, vitamins, minerals, antioxidants, anti-inflammatory compounds and phytonutrients that supply energy, decrease inflammation, boost recovery, maximally stimulate protein synthesis and maximally inhibit protein breakdown. However as noted above, if you have two glycogen depleting sessions within 8 hours of each other, or are a time-crunched individual who requires highly portable and convenient pre and/or post-training nutrition, a pre-made high-GI powder will work best for you.


These meals can come in the form of solid food or shakes, and the amounts of each macronutrient can vary depending on your needs as well as personal preferences and tolerances. I have personally found that liquid meals pre-training seem to be ideal because they supply rapid uptake while minimizing the volume of food in your stomach. This will make it easier to consume closer to training so that the substrates are available to your body as you train and after, rather than having to consume a solid food meal several hours before training. Post-training I have found a solid meal to be top-notch, but this can also depend on personal preference and tolerance. Many trainees do not have an appetite post-training, or are seeking to pack in as many calories as possible, and liquid meals are more feasible in these situations.


Here is a simple set up that I think would work well for most of the resistance-training population trying to maximize their results, you may need more or less food depending on many factors:Check it out Here!


30-90 minutes Pre-Training



Smoothie
• 6 to 10oz unsweetened vanilla almond milk
• ½ to 1 scoop Vanilla Prograde Protein
• 1 apple, cored and sliced
• ¼ to ½ cup old-fashioned oats
• 1 to 2 tbsp chopped walnuts
• 1 tbsp milled flax seed
• Cinnamon to taste
• Ice cubes as desired
• Blend

OR

1 Serving Prograde Workout Recovery Drink


During training

• water as desired


0-90 minutes Post-Training



Whole Food Meal

• 4 to 8oz grass-fed beef
• 1 small to large sweet potato, baked, with ½ tbsp grass-fed butter and cinnamon to taste
• 1 to 2 cups frozen mixed vegetables cooked in 1 tbsp extra virgin olive oil, seasoned to taste
• 1 orange

OR

1 Serving Prograde Workout Recovery Drink


These meals are all simple, delicious and healthy and will provide you with the optimal building blocks necessary for a muscular, lean and healthy physique without the myth and hype of every supplement under the sun.

The Shocking Truth About Your Workouts: Warning: Ignoring this science literally robs your body of the nutrients it so desperately needs to shed fat optimally. Please do NOT make the mistake of ignoring it.

Enjoy your reading. You can check out my other blog
http://www.pregnancysolution.blogspot.com/
http://www.easysportbetting4you.blogspot.com/

Bernard C Gakwe.

THE FASTEST WORKOUT IN THE WORLD

Hello good friends,

Some days I just don't have time to exercise......but I do have time for the fastest workout in the world. Here's exactly what you do:

Squat, Push, Lunge, Pull, Plank (pick one of each, and alternate every rep)
Repeat alternating exercises until each one burns out.
For example, here are 5 exercises you can use:Check it out Here!

Squat Jumps With A Med Ball Hold
Rotational Push Ups
Reverse Spider Lunges
Renegade Dumbbell Rows
Cross-Over Straight Arm Plank


*Note: If you have an active DEFL membership,follow this linkCheck it out Here! and you'll be taken right to the Exercise Video Database, where you'll be able to see the video. If you don't have your lifetimemembership yet, you can sign up right there.

If you still have energy in your squats after your pecs and triceps burn out on the push, drop the push and keep going with your squats and any other exercises that are still leftover. Continue to alternate exercises until you are down to one and then burn it out. This entire workout should take less than 5 minutes, and it can be done any day that you're short on time and you want a metabolic spiker that will send your metabolism through the roofCheck it out Here! That's the exact principle with Ab Strength Guide.10 minutes per day and done. Follow
above instucction if you want to take-anywhere, phenomenal workouts that completely incinerate fat. It's awesome.

Forwarding this email to your friends is easy and very much appreciated, they surely must benefit from it. I really am so happy to be working with a group of people who so readily share all of this great fitness and nutrition information with their friends and family. If you haven't had a chance to share this info yet, you can do so right NOW.

Have a great day. And do please check out my other blog
www.truthaboutabs.blogspot.com


Bernard C Gakwe.