7 easy tips for losing fat

I hope you will all take advantage of the nice weather and get out and about this week-end.

In the mean time, I have listed 7 easy tips for losing fat

If you’re hoping to lose fat, there’s a pretty good chance you’ve tried a lot of methods. Unfortunately, the vast majority of people who are unhappy with their bodies don’t succeed in their fat loss goals. That’s because they’re often usingstrange weight loss plans that can actually damage their bodies! If you’re in this boat, and you don’t know how to get rid of the fat while staying healthy, here are a few tips that might get you on the right track.

1. Begin your day with a clean, fresh glass of water. When you wake up in the morning, take one down. It will assist your body to get started as it will not be fighting dehydration. Besides, after you consume a glass of water you will not have to eat such a big breakfast. A glass of water triggers all the digestive fluids in your body and makes well lubricated. You are able to have your morning tea or coffee, just make sure to drink a glass of water after that. Caffeine dehydrates you and you need to ward off dehydration.

2. Have a glass of water while you eat as well. Take a drink after each bite and you will feel full more quickly so you can leave the table feeling satisfied without feeling bloated. Drinking water while you eat will also help your food to settle more quickly, which also helps you to feel full faster.

3. Consume fresh fruit and veggies that have high water content. They are foods like tomatoes, cantaloupe, watermelons, kiwi, grapes - you get the idea. All of those fresh and tasty juicy fruits and vegetables are beneficial for you. They contain around 90 to 95% water, therefore you are able to have lots of these and they’ll fill you up without adding the pounds.

4. If you are craving a glass of juice, drink fresh fruit juice instead of juice that has artificial flavors and coloring. It is even better if you can make your own fruit juice. Just be sure not to add too much sugar which adds to the calories.

5. Increase your fiber intake. Like I mentioned, the body needs a lot of fiber. So try to include in your diet as many fruits and vegetables as you can.

6. Be intelligent about what you eat. Don’t eat just to eat. Animals eat on instinct; people eat when they know their body really needs it. Don’t be an impulse eater.

7. Get a handle on the sweet tooth. It does not mean you cannot consume your confectioneries; but do not have them as a meal. Don’t forget that they will end up adding to an area that you do not want them to. Do not deprive yourself either, as after that you will eat twice as many as you should.

Also check out Craig Ballantyne's explosive transformation contest with your chance of winning money by losing fat... =>click me<=

Until the next time, keep the fait

Great food for six pack abs, lose fat.

I want to talk a bit about the foods we eat, and I will lay out what I had for breakfast, and lunch. And also what I will have for a snack with the girls later. It is important, because the most important thing of staying fit and healthy is the foods we put in our mouth.

Sounds simple enough right, but you would be amazed of the amount of people that do not think of food like this.

Food is like petrol to your car engine, if you put dirty stuff in, the output wont be any good right?

So lets talk about the foods you should take in. Try and avoid anything that comes in a box. So breakfast cereals are a prime example of this. They are full of sugar to keep you craving them and make the taste sweet. No 2 ways about it

I got up this morning and made my power pancakes for breakfast with the girls. Very easy to make: 3 egg whites, oatmeal flakes, cottage cheese milk and some blueberries all mixed together. That makes about 6 medium sized pancakes. Serve with a bit of honey or some other berries. Delicious.

For my lunch I had a very simple tuna salad with onions, feta cheese, sugar snap peas (crunchy) and spinach. You have no idea of tasty it was with my olive oil and vinegar dressing. Took 4 minutes to make, so no excuses



As you can see it is more than enough to fill up a big lad like me, and it is all healthy stuff too.

This afternoon I am making chocolate truffles (with 70% cocoa mix) and we are having fruit smoothies. The girls loves them and I get to put healty stuff in to them at the same time..

My new hero Craig Ballantyne talks about these truffles a lot, so go to his site to have a look at what he does with Jillian Michaels

====>>>> CLICK ME FOR CRAIG'S FAT LOSS PROGRAMME TURBULENCE TRAINING

Until the next time, keep the faith

Claus

The bells, master, the bells.....

SO I have gotten a couple of new kettlebells, I cant wait to use these. Adam and I will start to use these in the bootcamps for the people who have been to a couple of the classes. They are fantastic for your legs, arms and core abs. They basically do everything!!

I have attached a picture of them, as they are my 2 new babies....

I will use them myself over the weekend, as I have a spare evening on Saturday


The blue one on the left is 12KG and the black on the right is the 10KG, they are a fantastic piece of equipment, and I am so delighted that I have finally bought them.

Everybody who comes to the BOOTCAMP (CLICK ME) gets the benefit of these too at some stage.

Until next time, keep the faith...

Home workouts and free range meats

After the great session on Tuesday, you now need to do some home workouts. Maybe 15-20 mins, so you don't lose the edge for Sunday

Warm up
Prisoner squats (hands behind head and squat) X 10
Push ups X 10
Jumping Jacks X 10
Spiderman Crawl X 10
Do twice for your warm up

Decline press up (feet on sofa/bed arms on ground) X 10
Split squats (stand static, one leg in front of the other and squat) X 10 each leg
30sec break, then do twice more (total of 3 times with break between each set)

Plank for 45 seconds hold
Mountain climbers (press up position, pull one knee up under your chest) X 10 each side (Make sure you hold stomach tight for these)
30sec break, then do twice more (total of 3 times with break between each set)

That should take you 15 mins, then stretch everything. If you feel you can do more, do 1 set extra of each!!

Now meats. I know some of you don't eat meat, but I have started ordering free range meats direct from a farm in Co. Roscommon. It means the farmer gets the money direct, there is less handling of the meat and I know it is good meat. I have had 2 orders, and I can only say the quality is better than anything I have ever bought in the shop. The price works out a little bit cheaper than most supermarkets and you also know you support Irish produce directly. Have a look, I have no personal gains from this other than your health

http://castleminefarm.ie/

In the meantime, keep the faith

The first of many great days out

So we finally got started. We had a great day, the rain stayed off and we had a great bunch of enthusiastic and hard working people there. The squats looked great, the press ups were done with great gusto.

I personally was still buzzing all the way in to the night. I had so much energy I even did an extra workout and assembled a pc table around 11PM. And made a great healthy beef goulash (more about that in the next post)

Here is one of the pictures





We will do some different workouts every time you come, but we will also keep some familiar ones in there so you can remember how to do them

Here is to lean and fit bodies all around

If you have not signed up yet, I am giving a 10% discount until midnight tonight

===>>>>> CLICK HERE FOR THE SILLY MANS GREAT OFFER

Keep the faith


Claus

Motivation and social support

As we all know, nothing comes to us by right.

We all have to work for it. Whatever in life it is, we have to get off our backside and do something about it. We don't just have things falling in our laps, so most of the time it involves us getting out and about.

I cant tell you how excited myself and Adam are about tomorrow. Our first bootcamp, and we have had a really good response. We have got an inspired programme all based around body weight, and sprinting. It will be great tomorrow, as there could be a bit of wind so real resistance...

But none of it will matter without you, so you need to be motivated otherwise you wont make it to where you want to be. And with motivation comes fun. You will see the progress you are making and it will spur you on, and it will be fun and exciting.

The other aspect is social support. Be it from your friends, family or loved ones. It is important that you have that balance. Do you think the likes of Tiger Woods, Rafael Nadal or Michael Jordan got to where they were/are just by just talent? They needed their families to support them and their friends to be with them all the way.

Another example is John Daly. He is now taking real action to become a better person and sportsman. Flawed as he is as a human, he is realising the need for action.

So when you do turn up tomorrow, make sure you tell the people around you and in your life that you are doing something worth while.

Until tomorrow, keep the faith, and I leave you with a little motivational video

Squats, the plan for sunday and killer breakfast

Adam and I have done the plan for Sunday's free trial for the bootcamp, and we are both excited. This will be a brilliant session with lost of great workouts and some real fun games in there too

If you have not signed up for the free trial yet, do so by clicking below
click to the right=> click me !!


Also I was talking to the most insane trainer I have ever come across, this guy is now considered a ground breaker in the US and indeed in the world. He has done a small article on squats I have highlighted it below - his name is Zach Even-Esh and he rocks


"Squats to Skyrocket Your Muscle Growth and Fat Loss


Heavy squats are numero uno for helping your entire body gain muscle at warp speed as well as a great way to skyrocket your fat loss around the clock and speed up your metabolism.

Heavy leg work causes a surge in the release of your growth hormones like no other exercise can. The heavy weights sitting on your back tax the entire body intensely. Your legs and entire back side support the load unlike any other exercise.

You can squat with high reps or low reps, heavy weight or light weight. You can squat with various tools in various positions. A barbell or a heavy sandbag on your back is awesome for building muscle.


Muscle being added to your quads, hips, glutes, hamstrings, lats and lower back cover a large area of your body. The more muscle you have, the faster your metabolism revs, even when you are NOT training, helping you burn more calories around the clock compared to a weak, skinny individual (or fat and weak individual).

I have performed heavy barbell squats for heavy singles or up to 5 reps, I have also performed high rep back squats up to 50 reps! Talk about brutal!

Try throwing a sandbag on your back, walk 10 yards and squat 2 reps, repeat until you can no longer walk or until you squatted 20 reps.

This workout is not for sissies, only the strong and mentally tough will survive.

Try squats for heavy sets of 3, or several sets of 10, or 1 gut busting set of 20 – 30 reps. The high rep squats will leave you exhausted and wiped out on the floor for a good 10 minutes afterwards."

In my eyes this man is a genius

If you want to have a look at this revolution, check it out:
====>>>> Zach's homepage - a must see!!


Last but not least, I promised you updates on nutrition, and here is your first one.
Breakfast:
There is a reason why they say it is the most important meal of the day. It basically kick-starts your metabolism, so before you think of going to work or having that nice shower you should do yourself a nice meal and I have made a recipe for some very healthy pancakes that only takes about 10 mins to make and cook!!
Ingredients: 3 Egg Whites, 1 Egg yolk, 1 cup of porridge oats, 1/2 cup of cottage cheese, 1/2 cup of milk. Add some vanilla essence for flavour. Blend all toghether and let stand for 3 mins in fridge. Then cook on medium heat on the pan. Makes about 4-6 pancakes and the total meal is about 275 calories. Serve them with some honey or even better any kind of berries. Enjoy

Until next time, keep the faith!

The first video - and a free trial for you

Notice how the people with the best muscles are sprinters? Not the skinny marathon runners? Who would you rather be/look like? Usain Bolt or Paula Radcliffe? I think we all know the answer to that question, dont we?

I tried the sprinting at the week-end with my 2 girls, and you may laugh at the video, but it worked. I did 15 and I was wrecked but felt better than after a long run.... And it was fun





And I felt so good after the run that I decided we would give away 1 "free trial" for 1 hour, this Sunday at 14.00 in Phoenix Park. Check the website to sign up

click here => BOOTCAMP FOR FREE FOR 1 HOUR

Keep the faith, a new update soon with some nutritional advice for you...