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Incidental Training could save Your Life!

Incidental Training: Everything Can Be Training

By  on March 11, 2019

I saw an interesting documentary on the BBC a while ago called ‘The Truth About Slim People’, that followed the lives of slim people to see what they did differently from their larger counterparts. These people didn’t eat particularly carefully, or stick to any exercise regime, and yet they never seemed to gain weight.

Meanwhile, some people who count every calorie still don’t seem able to shed the pounds.

While I discussed some possible reasons for this in a previous video, the idea that this program honed in on was that the slim people were simply more active throughout the day. They would walk more, they would bob their leg, and they would take the stairs instead of the elevator.

This concurs with an interesting theory that our body will automatically seek a state of homeostasis and therefore prevent us from losing weight. Ever noticed how your weight doesn’t fluctuate on a week-to-week basis much? That’s probably because your body ramps up and down activity in order to adapt to the amount of calories you consumed that day.

Eat a little more, and you might find that you think harder (that’s right: thinking burns calories), you move a little faster (perhaps there is a spring in your step as you bound up the stairs), you shiver more, and your metabolism ramps up.

Conversely though, on days where you didn’t quite get as much to eat, you might find yourself crashing out early on the couch, lowering your resting metabolic rate (study), and tossing and turning less when you sleep. Your body has reached a state of healthy homeostasis and it requires a pretty big jolt to break this comfortable equilibrium.

Use a fitness tracker and you might be forgiven for thinking that the workout you just did helped you to burn a ton of calories. 180 in an hour is roughly an average for weightlifting for instance. The problem is that we often forget to deduct the calories we would have burned that same hour by just doing nothing. That’s probably around 50. Meanwhile that really you only burned an additional 130 calories – less impressive. That’s like a four finger KitKat.

The point of all this is that when it comes to health and particularly weight loss, the amount of movement you do throughout the day is probably more important than the amount of effort you put in down the gym for an hour.

More Reasons to Move Regularly

And this makes sense too when you consider our evolutionary background. In the wild, we would not have spent 95% of our time inactive, and then attempted to blow all of our energy in a single hour of intense weight lifting! Is it any wonder that this often leads to injury?

Sitting all day is actually immensely destructive for our health and has been linked with all kinds of health problems. According to widely reported research conducted a couple years back, sitting increases your chances of suffering from a wide range of diseases. In the study, Brazilian researchers looked at data from 54 countries and found that across the board, sitting for more than three hours was linked to 3.8% of deaths from all causes. The conclusion? That restricting sitting to less than three hours a day could increase your lifespan by an average of 0.2 years!

Another piece of research looked at information from across 47 previous studies and found that sitting raised the risk of cardiovascular disease, cancer, type 2 diabetes and ‘early death’ (cardiovascular disease and cancer will do that…). What’s more, this held true even for those that exercise regularly. In other words, you can’t ‘undo’ a lifetime of sitting by hitting the gym a few times a week. Physical activity helps but only to a small degree (those that are physically active are 30% less likely to die but they don’t get let off the hook!).

Another study conducted by a team from the University of Queensland in Australia had even more morbid findings. They found that on average, each hour of sitting in front of the television would reduce the life expectancy of adults by 22 minutes!

In another study, a team at the University of Queensland in Australia analyzed data on the television- viewing habits of 8,800 Australians. They calculated that each hour of television correlated with 22 minutes off the average life expectancy of an adult older than 25.

Remember that correlation does not mean causality! And I certainly wouldn’t put too much stock in these findings… but still, it’s definitely an interesting point to consider.

There are more reasons to move regularly too. Doing so, for instance, can help to combat anxiety (study), boost executive function (study), and reduce blood pressure and other markers of poor health.

The Solution: Incidental Exercise

So what is the solution?

One answer is ‘incidental exercise’. This refers to the exercise that you do throughout the day and typically encompasses things like ‘taking the stairs instead of the elevator’ or carrying shopping to your car.

If you’re struggling to lose weight, then take a look at your daily routine and ask yourself how much activity is involved. If you drive to work, sit at a desk, then come home and sit on the sofa… then you have room for improvement!

Incidental exercise is really about making healthy choices throughout the day: doing things like getting off the bus a stop early.

You are simply making the conscious decision to move more, thereby overriding your body’s attempt to maintain homeostasis. If you set yourself reminders to move or use tricks like standing desks, then you can reduce the amount of time you spend sat down.

Take a look at your routine and find places where you could easily insert a little more activity without making yourself overly tired or sweaty.

You can even set yourself easy little goals – such as doing ten press-ups every hour, on the hour. You’ll be surprised at how much lighter, more energetic, and less stressed you feel.

The Next Level: Incidental Training

But we can take this a step further with what I like to call ‘incidental training’. I assumed this was already a thing, but looking around I couldn’t find any reference to it.

The idea behind incidental training is simple: you’re going to integrate actual training into your routine – so that you aren’t just doing a single workout a day, but are also distributing shorter ‘micro workouts’ throughout your day.

Examples might include performing single legged calf raises off a curb while waiting for a bus, or performing an isometric curl against some railings. I use calf raises while bouncing my baby to sleep, and I play a game with here where I hold her in the air and perform sit-ups. You might keep a grip trainer by your kettle and use that whenever you’re waiting for the water to boil. Or you might perform some stretches in the shower. You can curl shopping bags and suitcases, or you can do a pistol squat down to the ground the next time you need to pick something up that you’ve dropped.

Another old trick is to leave a piece of equipment somewhere and then use that every time you go past. A lot of people do this with a pull-up bar – performing chin ups or pull ups every time they walk through their doorframe.

Or how about doing a very short 5 minute run around the block before lunch?

Does this work? What about overtraining you ask?

The answers to both these points depend on the type of training and what your goals are.

Studies show that micro workouts involving cardio are sufficient for increasing cardio fitness to some degree and that they actually help to improve adherence. Beyond a basic level of fitness though, you’re likely looking at HIIT sessions, which are still very intense and will leave you sweaty and panting for a good while.

It is possible to encourage growth in your muscles in a short space of time by using intensity techniques like drop sets to flush them with metabolites and cause muscle damage. Target a single muscle group, do a couple of drop sets, and in 10-15 minutes you can get a decent burn going that will equate to growth the next day. But doing this repeatedly throughout the day will take time, leave you sweaty, and potentially prevent recovery.

Lifting a very heavy weight on the other hand for just a couple of repetitions is even more likely to be effective in increasing your mind-muscle connection, your correct movement patterns, etc. Again though, there is some risk of burning out your CNS here, and of introducing injury. And it’s hardly convenient!

So we need to be strategic.

High rep and high weight work can be useful throughout the day as a way to ‘top up’ your training, to make up for shorter or missed workouts, or to feed the muscles with enhanced blood flow, to encourage recovery and growth. You can trigger significant changes in a short space of time, as long as you have been training long enough to know what triggers your body to change.

This is one way I’ve been coping with the lower energy levels and reduced free time that comes from being a parent.

Likewise, by using lighter weights and body weight, you might be able to benefit from what is known as ‘greasing the groove’ – as described by Pavel Tsatsouline. This means that you’re repeating a movement over and over again, so as to improve your ability to perform that movement correctly. This applies in golf where overtime your swing becomes more and more perfect.

But seeing as ‘strength is a skill’, you can see the precise same benefit by performing very light deadlifts if you keep a barbell in your garden. Pull-ups are also a great example, as are things like attempting handstands or planche. Keep some parallettes by your TV and have a go every now and then throughout the evening. You’ll be reinforcing neural connections through a process called myelination, thereby improving the efficiency of the movement, and thereby the strength.

Practising pistol squats

Better yet: why not try using overcoming isometrics to increase neural drive (static contractions where you push or pull against something without moving), or the concentric-only exercises I talked about in my work capacity video. In short: removing the eccentric portion of the movement that often incurs the most muscle damage and inflammation means that training is less likely to impede your subsequent workouts.

That’s why the aforementioned example of squeezing a grip trainer while the kettle boils is perfect.

Look for ways to insert incidental training into your routine to complement your current program, and you could see significant strength, size, and endurance gains.

Training Other Things

The other thing to remember is that weightlifting is not the only kind of training. I talked about a training program for the mind the other day, and discussed ideas such as performing mental arithmetic to boost working memory. You can easily do this while doing other mundane tasks.

Or how about engaging in a little ‘mindful ironing’ – meaning you focus 100% on the ironing to turn it into a form of meditation!

Flexibility is something that can be practiced anywhere, any time. Again, stretching in the shower is ideal, as is stretching before bed to improve sleep.

Or what about throwing a few punches next time you’re watching TV?

Why walk somewhere when you can jog? Or jog backwards and develop your legs and coordination in a whole new way? Who cares what people think.

Why stand when you can stand on one leg and improve your balance?

Why write when you can write left-handed?

Why go through the gate when you can jump over it?

EVERYTHING can be training.

Closing Thoughts

Whether your aim is to get the blood pumping and improve your health with a little more light activity throughout the day, to squeeze training in around an intensely busy schedule, or to improve a specific skill; incidental training is an excellent option. For me, this was the only way to add flexibility training into a hugely packed regime! Let me know in the comments down below how you turn everyday activities into convenient workouts.

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About the article writer Adam Sinicki

Hi there! My name is Adam Sinicki, I’m an entrepreneur, psychology graduate and amateur bodybuilder interested in fitness, self-improvement, technology, and transhumanism. I run an online business (NQR Productions) which allows me to live the lifestyle I want: getting time to hit the gym and to work on my projects and apps. Stick around and I’ll be sharing my experiments and adventures in brain training, bodybuilding, productivity, business, and technology.

Fat Rich Foods You CAN Enjoy !

Hi Folks,

Here’s something thought you would like as much as I do …. that is enjoying delicious fat rich foods AND accomplish your diet successfully.

Sounds Impossible….the very word says… I am possible !!

If you’ve been working on making some improvements in your fat loss diet plan, one thing that you must give some serious consideration is which healthy fat rich foods you’re consuming. So many people come to believe that they should be eliminating all fats from their menu, but this isn’t the case at all.

In fact, healthy fats can improve the rate of progress you see because they’ll help to decrease your hunger level, stabilized blood sugar, and make sure that your body is functioning optimally. They are more calorie dense than proteins and carbs, however, so portion control will be a must.

As long as you are making sure to control your serving sizes, the following four healthy fat sources will make for a terrific addition to your plan. Most people get into the habit of relying on olive oil and almonds all the time, but these are great to shake things up and add variety to the mix.


Flax Seeds

Flax Seeds

The first form of healthy fat to add into your diet plan is flax seeds. Flaxseeds are fantastic because not only are they rich in unsaturated fats, but they also contain the omega fat variety, which is absolutely critical for your overall health. Omega fats will help your body in a number of ways, including to promote a strong heart, improve brain function, lower your body fat composition, and boost your immune system.

They are one fat that you can’t afford to miss out on.

In addition to that, flaxseeds are also rich in dietary fiber content as well, so they are great for calming your appetite and making sure that you aren’t snacking when you shouldn’t.

Try adding flax seeds to a bowl of yogurt, into protein shakes, or even just sprinkling over a salad instead.

In fact, healthy fats can improve the rate of progress you see because they’ll help to decrease your hunger level, stabilized blood sugar, and make sure that your body is functioning optimally. They are more calorie dense than proteins and carbs, however, so portion control will be a must.

As long as you are making sure to control your serving sizes, the following four healthy fat sources will make for a terrific addition to your plan. Most people get into the habit of relying on olive oil and almonds all the time, but these are great to shake things up and add variety to the mix.




The next healthy fat to add into the plan is coconut. Coconut is high in medium chain triglycerides, which are slightly different than the typical fat variety since they can be used readily as an energy source by the body. With most fats, the processing time to convert them into usable energy is slightly longer, but MCT act more like carbohydrates once they enter your system.

For this reason, anyone who is following a lower carb diet plan will definitely enjoy the benefits this type of fat has to offer.

Coconut is rich in saturated fat, but keep in mind that MCTS are not harmful to your health like typical saturated fat is. Coconut can actually help to improve your blood cholesterol profiles and boost heart health while it’s at it.

Coconut is also great since it adds a very unique taste to your dishes, so it is going to be something to consider trying out when food boredom strikes.

You can either use coconut oil, coconut milk, or shredded dried coconut to incorporate this fat into your diet plan, so there are plenty of options here.

If you are going to be using dried coconut, you’ll want to use the unsweetened variety so that you aren’t taking in a high amount of sugar with it is as well.

Dried coconut works perfect for adding into baked goods such as protein muffins or squares. Coconut oil can be used for salad dressings, for preparing your main course protein source, or just used for any other dish you’re preparing where this flavor will blend nicely with the others.




Avocado is the next healthy fat that you should be adding to your diet to help liven it up and get good nutrition in. This is one of the only fruits that actually contains healthy fats, so is far different from most fruits out there.

You’ll also get a good dose of fiber as well as antioxidants with avocado, making it a perfect choice for adding to your meals. The great thing about avocado is that it adds a very creamy texture to dishes, so can easily be used to replace butter in many situations.

For example, sliced avocado works perfectly on sandwiches or in wraps where you would normally use butter or high fat mayonnaise.

Many people also enjoy adding avocado to their salads, or they’ll prepare it into a dip format to serve with raw veggies or fruit.

However you want to serve it, it’s a great addition to a healthy diet plan and is especially good for those who have nut allergies and can’t eat that form of healthy fat.

Chia Seeds

Chia seeds

Chia seeds

Finally, the last type of healthy fats to add to your diet plan is chia seeds. These are a newer fat that many people aren’t even really aware of yet, but that do offer excellent health benefits.

Chia seeds are very high in a number of nutrients including dietary fiber, omega-3 fatty acids, calcium, as well as numerous antioxidants that will help to ward off free radical damage in the body.

Chia seeds also contain a small dose of protein as well, which is great for those who are vegetarian or are simply struggling to get enough in their daily diet plan. Protein is also important for keeping blood sugar levels balanced, so by adding these to primary carb-rich meals, you can maintain your body on a more even keel.

Chia seeds work great added into salads, sprinkled into stir-fries, or just added into any baked goods that you happen to be preparing.

So there you have some of the primary healthy fats that you should consider adding to your diet plan. If you make smart choices and make sure that you measure out your servings so that you’re not taking in an overabundance of calories, these will all be great additions to your diet.

Remember when setting up your diet that your carbohydrate and healthy fat intake must be balanced, so generally speaking, the more carbs you have the fewer fats you’ll eat and vice versa. Keep that in mind as you set up your plan.

Here’s to Boundrylessly enjoying Rich AND Nutritious Foods !!  🙂

Happy Healthy Thanksgiving !

Hey Folks,

Wish everyone a Happy Thanksgiving !!

Happy Thanksgiving ~ Time to be Thankful ~

Happy Thanksgiving ~ Time to be Thankful ~

‘Tis the season when many accept gaining weight as a given, as inevitable as that certain neighbor’s house decked out with so many holiday lights that it rivals the Las Vegas strip in brightness.

holiday weight gain

But a holiday weight gain study published in the New England Journal of Medicine showed that that weight adults put on during the holidays stayson … and may be a big contributor to obesity later in life.

You can avoid the sneaky holiday weight gain by staying aware, forming a plan, and acting on it (versus the passive approach many have during the holidays; that may be fine for “Let it snow, let it snow, let it snow!” but not for your health!)

Below are twelve top tips to help you avoid that holiday weight gain:

1. Drink lots of water before you head to a party, and when you’re there too.Drinking water helps you feel fuller. (This can also help you ease up on alcohol.)

2. Have a healthy snack before you head to holiday gatherings, such as your favorite fruit, vegetable, or protein. Berries are one good choice because they are low in sugar but high in fiber, which helps you feel full.

3. Sleep properly. Ideally at all times, but especially make sure you are well-rested before attending any holiday gatherings. People tend to make poorer decisions that are not in their own best interest when tired, including eating too much and eating foods that they shouldn’t.

4. Don’t engage in conversations around the appetizers or buffet table. Half-consciously picking away at the foods while you’re gabbing can sneak a lot of calories into you!

5. Wear clothes that fit snuggly, or wear a belt. Some people head to holiday gatherings in their easiest-fitting clothes, which is just asking for trouble. If the snug starts to feel a little too snug, it’s a great reminder to stop eating.

6. Plan your indulgence in advance. If you absolutely KNOW you must have that piece of pumpkin pie with whipped topping on it because, hey, it’s the holidays and you’ve been doing it since you were born, have an advance plan. Allow yourself that favorite indulgence, but remind yourself you’re not going to fall into an indulgence-free-fall where you’re also consuming equal parts apple pie, sugar cookies, snowman cupcakes, and that weird fruitcake too.

7. Plan your alcohol intake in advance, too. If you plan on drinking wine, beer, or other alcohol, allow yourself one or two drinks and stick to your plan. When you passively enter a situation where, on the spot, you figure, “Oh, okay, I’ll have one glass of Merlot,” one can easily turn to three, four, or more. In addition to the obvious effects of the alcohol, that can add on some big calories quick.

8. Use smaller plates. Studies show that the larger the plate, the more food we put on it, and the more of it we tend to eat. Whether it is for appetizers or the main meal, switch to a smaller plate so you will take and eat less!

9. Keep exercising during the “lazy months”! In many parts of the world during these holidays it is cold outside, prompting people to stay inside much more. That’s a tempting invitation to reduce or even stop exercising, and all too many people accept that invitation. RESIST!  Exercise has endless benefits, including of course burning those calories off and reducing your appetite.

10. Team up with a partner to keep one another committed to the plan. Share your intention to keep the holiday weight off with your buddy (spouse or other family member, friend, etc.), and the specific points of your plan. Even if you are not attending the gathering with them, you can ask them to call or text you as a reminder to stick to your goals.

11. Designate a bracelet, watch, or other piece of jewelry you will wear and see as your reminder to stick to the points of your plan to keep the holiday weight off. When you tell yourself in advance that every time you glance at your watch you will be reminded to stick to plan, it makes it even more likely that you will! A cell phone can even work.

12. If at first you don’t succeed, try again. So maybe you didn’t quite succeed at all of the tips above at that last holiday gathering. That’s okay. Just don’t use that as the excuse not to attempt to stick to them at the next holiday gathering, and so forth. Gathering after gathering you will actually improve at sticking to your plan … if you don’t let the excuse of last time get in your way!

One BIG final suggestion to beat the holiday weight gain trap: write down your own goals and plans based on the above… or print this page out.

And then post it where you are going to routinely see it, and where you will see it before heading to or hosting any holiday gatherings. Make multiple copies and post it in multiple places if you need to!

Setting these specific goals and then staying committed to them – including staying aware by putting reminders of them in key places around you – is the KEY to avoiding that holiday weight gain!

Enjoy a Boundrylessly enjoyable Happy Thanksgiving while being thankful for those around you along with your bountiful life !!

Thankful Thanksgiving Together !

Get horizontal to be Trim !

Enjoying those Sweet Dreams !

Enjoying those Sweet Dreams !

Hey Folks,

Probably wondering about that title.

Well, it’s referring to getting the well deserved deep relaxing sleep you deserve and need.

Do these tips to enjoy some great shut-eye …

The quality and quantity of your sleep  can affect your ability to lose weight, and stay healthy. There are a great many things that influence your sleep, but have you ever considered your bedroom?

Let me give you an example. If music is on while you are cooking in the kitchen, and you have all the right equipment, and all the right ingredients what happens? Not only do you enjoy cooking more, but the food you make likely tastes better!

Adding hours and depth to your sleep results in weight loss:  a 2009 study conducted in Sao Paulo, Brazil found that while sleeping you burn three times more fat then when lying in bed awake.  In another study, participants on identical diets that slept 5.5 hours lost lean muscle, as opposed to those sleeping 7+ hours who lost fat.

So what is your bedroom doing to keep you awake and fat? Here are my Five Tips for a Skinny Bedroom:

Lose the snooze: using the snooze button in the early morning hours keeps you from the most calorie burning stage of sleep, REM sleep,-which occurs most in the final third of the night.

  • You can also use the trick of setting your alarm to tell you when to go to bed, to stick to your healthy sleep schedule of getting to bed at the same time every night.

Enforce an Electronic Curfew: while I would prefer electronics (phones, laptops, iPads etc) to be out of the bedroom altogether, I know it is simply not realistic. So set an electronic curfew for 1 hour before lights out. This will decrease the electronic exposure you are getting before bed (which has been reported to cause un-refreshing sleep).

  • Try setting an alarm on your mobile device, or better yet see if you can set a timer to turn it off!
  • What would you do in that last hour? Try my POWER DOWN HOUR technique, it works wonders:
  • 20 minutes of those small things that just need to get done
  • 20 minutes of bedtime hygiene
  • 20 minutes of meditation, relaxation, or massage

Light Your path: If you get up in the middle of the night and need to use the restroom, you probably turn on a light, and tell your brain it is morning! This also slows the production of Melatonin (the “vampire” hormone that-is produced in darkness) which is the key that starts the engine for sleep.

  • Strategically place a night light in the bathroom and in the hall on the way. Now you can avoid any excess light or stumbling into a nightstand, and get back to sleep more easily.

Have the right performance equipment: the right mattress and pillow make a huge difference. If you are not comfortable you will not relax enough to fall asleep. If you do not have the proper support you will not awaken feeling refreshed (and thinner).

  • Consider a new mattress when your body tells you it is time, not when the warranty is up. Never sleep on the same surface longer than 7 years.
  • Replace pillows every year, or earlier if your neck is stiff.

Provide soothing sounds for sleep: if it is too quiet your hearing will become more acute and everything will keep you awake. Too much noise will also prevent or disrupt sleep. Consider a noise that will drown out any environmental disturbances, without being too loud to prevent sleep.

  • Think about a sound machine
  • Consider using a fan

Don’t let your bedroom prevent you from getting the sleep you need to help you lose those extra pounds.  Look around and see what you can do create a bedroom that helps you sleep better and look better!

Enjoy Boundryless Living with Boundryless Dreams !!

Find that comfy sleeping spot !

Find that comfy sleeping spot and Sweet Dreams !

Blast Your Fat for just .03 of a CENT !

Healthy foods for a Healthy Life !

Healthy foods for a Healthy Life !

Hi Folks,

SO excited wanted to share this with all of you.

Some SUPER HOT new way to make ordinary foods into fat-burning feasts:
— 3 tablespoons dried parsley
— 3 tablespoons dried basil
— 3 tablespoons dried oregano
— 3 tablespoons dried rosemary
— 1/2 teaspoon black pepper
Mix these spices together in a bowl.
If you like things tangy, add a bit of a few table-
spoons of Greek yogurt (the good stuff) and the
juice of a whole lemon.
Spread this on just about ANY meat or meat-
substitute like tofu.
——–>  This is NOT just for taste:
This is for SERIOUS Fatburning!
Here’s exactly why this works:
Parsley: Improves digestion so you can use
the foods you eat. The more food you “use”
the less you store as bodyfat.
Basil: Known to us pros as the “secret”
appetite-suppressing herb. Yep… it makes
you feel more full. Fantastic for killing those
late-night carbohydrate cravings.
Oregano: Reduces bloating! I love that.
When you are on a dietplan, you often get
tricked into believing tummy bloat is tummy
“fat”… but it’s not. It’s water pulled in from
cells during fatburning processes. Oregano
helps reduce it.
Rosemary: Helps keep you calm and lowers
the bellyfat-storing hormone “cortisol”. It’s
nature’s best cortisol-lowering spice.
Black Pepper: Known fatburner, and it just
tastes really good. : )
———– >  Now, the question:
“What are some tasty recipes that I can make
to put this fatburning concoction to use?”
Try it in your recipes then come back here to  share !!

Clever Tips to lose that Unwanted Fat WITHOUT Starving !!

Take ten (minutes) to burn Fat !

Take ten (minutes) to burn Fat !

Hey Folks,

Was talking to a friend recently who is very busy with a new business.

He asked me if there’s any easy ways to burn fat.  I replied I wish !

Then as we both laughed over my reply shared with him that …

You don’t get very far in this world without
being… what?


It’s one of my favorite words.

Book smart vs. Clever !!

Book smart vs. Clever !!

Some people are book-smart. Others witty.
But in MY book nothing beats clever.

Today I want to share 3 of my favorite
‘clever’ tricks with you… tricks that can
help you melt off more body-fat if you
use them correctly.

//////// VITAL POINT ////////

You cannot JUST rely on tricks to keep
the fatloss coming. They just come in
really handy when you find your fatloss
has hit a plateau.

//////// END POINT ////////

Stick to the fundamentals for long-term
fatloss. Yet, use these clever tactics to
take you further along the journey to a
leaner you:


Clever Trick #1:
Eat Pizza?

Today I went for some New York-style
pizza here in Austin, Texas.

Do I feel ‘guilty’? No way… in fact tomorrow
I will feel and be even LEANER.

What the what?!

It works this way:

I set up my body for this bit of metabolic
trickery by doing two things:

First, I ate very sparse yesterday. I did not
starve myself… no way. I just ate about 500
cals less than normal.

Second, I caught a hard, 14-minute workout
about 45 minutes BEFORE I ate my pizza.

That set my body up to receive the added
cals and use them to repair my body after
the workout.

PLUS:  The reduced cals from yesterday
helped balance out the TOTAL cals for
the week.

Remember:  Your body does not have a
24-hour clock when it comes to cals.


You cannot just “eat pizza” and shed the
pounds… I wish you could!

But my personal System for fat-loss not only
“allows” pizza (and all my other favorite foods)…

It DEMANDS that I eat it.


The 10-Minute Cardio Trick

If you want to just get into good heart health,
you only need some progressive exercise …

2-3 days per
week for 9-15 minutes.

That’s it.
You can use bodyweight exercises as I do to raise your heart rate,
while enjoying a great workout for heart, lungs, muscles AND….

burn fat too !!

However if you want to use “smart cardio”
(not long, boring cardio) then you need a
bit more.

Just a bit.

Use my 10-minute trick.

Start with just every other day. Then move
to 4 days… and then 5.

If you are pressed for time, this is ideal. Even
if you are not, it works like magic.

10 minutes in the morning ‘before’ you eat.
Just make sure your heart rate is only about
65% of your max…

In other words, you are not breathing super-
heavy at all, but you are working up a sweat.

10 minutes ‘before’ lunch. Just cut your lunch
hour short by 10 minutes… that’s all. You don’t
sweat enough to need a shower… don’t worry.
Walking stairs works great, or walking outside…
be creative!

Then 10 ‘harder’ minutes about 2 hours before
you go to sleep. Get your heart rate up to where
you are breathing a little harder.

That’s it.

You can even start with just two sessions of
10 minutes (morning and night) if lunch is out.


Increase Your Fat?

Yep. I want you to eat more dietary-fat…. but I
want you to replace some of your carbohydrates
(starch like rice, potatoes, etc.) with healthy fats
like olive oil, coconut oil and almonds.

Fat dulls the appetite and all three of the fats
above actually help your body burn off its fat-
stores if you decrease your carbs.

Hope this helps you like it did my friend.

Please share your ideas on how You burn fat and stay fit….

It may just help someone else !!

Be Clever to burn Fat !

Be Clever to burn Fat !

Take 5….5 ways to lose Fat that is !!

Happy Healthy couple Laughing Enjoying Life !!

Happy Healthy couple Laughing Enjoying Life !!

Hi Folks,
Wanted to share some easy Fat loss tips that don’t require a lot of time or energy

for us Uber busy folks.

Want to be leaner?

Good deal… here’s some tips that have helped me and hope they will help you along too …

Ditch The Starch

Starches, such as rice, potatoes, some veggies, oats, etc. are
often considered “health foods.”

While they can be healthy, they can also pack on stomach bodyfat
like crazy if you overdo them.

As you may know, I’ve actually encouraged

you to eat starches and even sweets several days a week
to get rid of excess weight, through using them immediately after a

workout. Since that is the most ideal time your body will use them

for your muscles instead of fat storage.


Simple:  Timing is everything.

And we take a “weekly” approach to foods rather than a daily
approach. This keeps your metabolism guessing. If your body cannot
figure out what you’re up to, fatburning is that much more
powerful. And you can get by with eating starches… at least a
specific times on specific days.

This is will get you pointed in the right direction.

Can The Sodas

This one is really hard for me. I’ve been hooked on diet-soda on
and off for years. When I go to get into top shape (like I am now)
I have to get rid of the diet-sodas… yes, DIET-sodas. Need I say
“real” sodas too? They are loaded with sugar.

Why diet-sodas? A recent study revealed that people who drank
diet-sodas actually increased bodyfat when compared to those who
drank sugar-sodas. What the… ??

Yep. Your body cannot be fooled by aspartame and chemicals. Sorry,
but that’s the truth.

Here’s a personal story:  When I cut out the diet-sodas my bodyfat
drops like a rock in a pond of clear water.

And that’s what you need to be drinking:  A quart of pure water per
50 lbs of bodyweight a day.

I mix it with lemon and a bit of Stevia (an herbal sweetener) and
make lemonade. It’s wonderful!

Stay Hungry

Arnold’s first movie was “Stay Hungry” (well, after “Pumping Iron”
that is). You cannot rest on your butt and stay hungry. You cannot
think you’ve “arrived” and stay hungry.

It takes a special person to be hungry… and an even greater one
to stay that way.

I want you to stay hungry in two ways:  In how you workout and
literally… stay a bit hungry before you go to bed. Not
“starving”… just a bit hungry.

You see, progression — “forced” progression — is the best way to
stay hungry.
One way with resistance training is to use a  heavy resistance that you can do only

eight reps , then next set do twelve reps with a slightly lighter weight , then next back to the eight

After for example three cycles of this those eight reps will feel more like 3 to 5.

IMPORTANT: Form !!  NEVER be sloppy to get results. It only will lead to injury.

As far as staying hungry at night? Check with your doctor and if
he/she okays it take 500mg of potassium and 1000mg of
magnesium/calcium a few hours prior to bed. This helps with the
hunger pangs. Also, keep hard-boiled eggs in the fridge. If you get
really hungry, eat one with half the yolk (toss the other half.) It
keeps me full for an hour at least.

Cardio Clarity

Hours and hours of cardio a day is not the answer. However, you can
do “light” cardio (i.e. brisk walking, or riding the bike at 60% of
your max) just to burn off calories. That’s okay… and personally
I don’t find it that boring if I’m watching a TV show. It does not
interfere with my main fatloss exercise (weight training… YES!)
and it burns off about 400 calories an hour.

What does work is early morning fasting cardio… but you only need
9-15 minutes. Gradually start with 30 seconds intense, 3o seconds rest, while

building to more intense cycles and very gradually reducing the low intensity cycles.

Get Raw At Night

Raw veggies with your last meal and as a snack will really help
your fatburning along. I started with red peppers because they’re
sweet. Now I eat virtually every veggie raw at night without
thinking about it. Give this a shot. The fatloss is well worth it.

Hope these simple tips help you on your journey to Boundryless Health and Happiness too !!