Increasing body mass index linked with worse localized prostate cancer outcomes

An increasing body mass index (BMI) was associated with a higher rate of prostate cancer relapse, prostate cancer death, and death from any cause among men treated with dose-escalated...

'Balancing protein and carbs equal in benefit to cutting calories'

A new mouse study suggests that a diet that balances carbohydrate and protein consumption can be as beneficial to health as reducing calorie consumption.

ASCO: Trial creates 6 percent weight loss after breast cancer treatment

Carrying extra body fat increases the risk for diabetes, heart disease and stroke, and also increases risk of cancer recurrence after a breast cancer diagnosis.

NYU researchers examine obesity perceptions among Chinese-American adults in NYC

Study finds one-third of Chinese Americans did not perceive their body weight correctlyWorldwide, obesity is becoming more prevalent.

24 Hour Fat Burning Secrets Keeps Weight Loss Off

If I meet 10 people in a day, at least 9 of them wants to lose weight. And, whether they say it or not, they want to keep the weight off for good. Ah, the problem many times….keeping the weight loss off.

Anyone can burn fat and lose weight for good……I have found these 11 fat burning secrets most common (thru research and personal/client experience) with those who maintain a lean body and reach/maintain ideal body weight…..

Fat Burning Secret #1: Start with the End in Mind. You need to know what you want your body to look like and what your ideal body weight will be. Although you will have many short-term goals to accomplish, it helps to know what you ultimately want. Dream Big! Small goals usually mean even smaller results.

The other areas of your life may need to be “shaped up” also. If you are messed up financially, socially, spiritually and emotionally, it will be hard to stick with a fitness and nutrition program. Every area of your life works together to make you totally successful. That’s why I work with professionals in other health-related fields to provide references to my clients. For instance, if you have serious depression issues or eating disorders, you will need help from experts in those
fields.

Fat Burning Secret #2: Don’t make weight loss your primary objective. Fat loss and body transformation is your ticket to your dream body. You can't transform your body without significant fat loss. Fat loss will make your body more healthy and beautiful (lean).

Fat loss will also lead to lasting weight loss. In other words, a body composition change (less fat, more lean muscle mass) is the key to permanent weight loss.

Increase your muscle mass with regular strength training to burn fat and permanently speed up your metabolism. Your body has to work harder to maintain muscle mass. You will become leaner because muscle takes up less space than fat.

You can't rush the process of building a lean body. Make a habit of checking your body fat percentage on a weekly basis. If your body is shrinking (lost fat and inches), you are on the way to building your lean body.

Be wary of any program that conditions your weight loss success on their product and/or asks you to go to extremes. Even if you follow the extremes and are successful for a short time, you can not maintain such programs, and you regain the weight.

Some examples:

• Quick weight loss pills
• 500-calorie a day severe restriction diets
• Diets omitting a macronutrient, such as chronic no-carb diets
• Spot reduction products, such as belly fat burning gadgets
• Programs that conditions that you eat their prepared foods

Instead, build your health and body on a foundation that will last over your lifetime.

The Fat Burning Kitchen program, will make sure you eat the dozens of foods that help you burn fat, and show you surprising "health foods" that make you fat.

Don’t become a DESPERATE WEIGHT LOSS DIETER (DWLD)! Signs of a DWLD include:

• taking desperate measures to lose weight as fast as possible
• wasting money on weight loss products that either do not work or will only give you a minor temporary boost
• a typical desperate dieter tries a new plan four times a year
• you are starving or hungry most of the time as a result of the diet
• you have low energy, are irritable or sick
• you are trying to burn fat and lose weight without exercising
• you have slowed metabolism, weaker immune system, hormonal imbalances, decreased energy, disrupted sleep patterns and decreased muscle mass as a result of chronic starvation diets
• you start hating to eat which is not normal

Don’t let losing weight take over your life!

Fat Burning Secret #3: Why do you want to lose weight? There could be many reasons
but usually there is a primary reason.

Some could include:

• you got a bad health checkup from your doctor
• you’re trying to fit into your “skinny clothes”
• you don’t like the way you look naked in the mirror
• getting in shape for a fitness competition
• trying to be a role model for your kids
• trying to reach your high school weight

Whatever “floats your boat” and gets you going will work. The main thing is to stay consistent over time with your workouts and eating plan.

Fat Burning Secret #4: Get the right fitness program for you. That’s why a trainer is a good place to start, especially for newbies. A trainer will do your fitness and nutrition assessment during the first consultation. For instance, excess belly fat has been shown to be a precursor to diseases such as diabetes and cancer.

You will also need to improve your posture, strength, flexibility, body composition, balance and endurance among other things. All of these figure importantly in any fat loss and weight loss program. You need to focus on total health and not just weight loss.

Your health numbers are also important and should be identified for improvement right away. You may need a doctor’s clearance before you can begin an exercise program. Some important health numbers are: blood pressure, cholesterol levels and blood fat levels.

Fat Burning Secret #5: Get Started Already! Imperfect action is better than no action. The toughest thing to do is to just get started. If you’re waiting for conditions to be perfect, you will never start.

If nothing else, start walking 30 minutes a day at a moderate pace to get your MOJO GOING…..I also recommend that you walk 30 minutes every day, whether you workout or not. An active lifestyle is very important for your overall health and it helps keep your metabolism active.

Fat Burning Secret #6: Learn to prepare and plan your meals at least 90% of the time. This will help you stick to your meal plan. Record what you eat until you know how to eat by portion size. If you eat 42 meals in a 7-day week, you could have 4 cheat meals (90% compliance) and still be successful with fat loss and weight loss. Perfection is definitely not possible or needed.

Fat Burning Secret #7 Learn what works for you regarding exercise and scheduling. I don’t understand how someone works out at 4 a.m. and they don’t understand how I work out at 11 p.m. It doesn’t matter either way….just get your workouts in.

Muscle mass is your top fat-burning tool. Plan on working out at least 5 days a week, (3 days strength training and 2 days interval cardio training).

Fat Burning Secret #8: Make adjustments, always make adjustments. Weekly body fat measurements are critical to see if your body is shrinking. You may need to adjust your eating plan, exercise plan or both. And, if you don’t always lose weight during a week, don’t sweat it. If your body fat percentage is decreasing (if even by .5%), you are succeeding.

Other indicators that your body is changing and your health improving:

• your clothes are fitting looser
• your blood pressure and resting heart rate is decreasing
• your fat blood levels are decreasing
• your bad cholesterol levels are decreasing and good levels are increasing
• you are sleeping and resting better
• you have more energy and are less stressed out about life’s events

Fat Burning Secret #9: Reward yourself for accomplishments. Some example are:

• Buy a new blender for your smoothies
• Take a day off from work and treat yourself, rest/relax, etc.
• Have a date night with your significant other
• Get a full body massage
• Take in a movie or concert
• Eat your favorite meal and dessert
• Get a great haircut, manicure/pedicure, etc.
• Do no housework for a day

For some people, losing weight and transforming their bodies is one of the biggest challenges of their lives. Taking the edge off and enjoying life is very important during this process. Afterall, health, life and vitality are most important.

Fat Burning Secret #10: Surround yourself with positive workout buddies and people who will encourage what you are trying to accomplish. Having social support is critical for long-term weight loss success. Research has long supported this fact. Long-term success includes fat loss and body
transformation which will insure that your weight loss stays off. Maintaining weight loss is much tougher than just losing 20 pounds in a month or two.

Here are 4 forms of good social support:

a. Getting support from a spouse, friend, workout buddy or personal trainer has been proven to work again and again. Use them.

b. Fitness bootcamps remain popular as a form of group exercise. My question to anyone thinking about participating in a bootcamp is this: What are your fitness goals? Your answer will tell me whether a bootcamp will have long-term benefit for you. What's your plan to continue exercising and eating right after the bootcamp?

If your bootcamp experience isn't part of a permanent commitment to a fit and healthy lifestyle, then you are not going to get the permanent fitness results you want, a lean and toned body. Permanent fitness results take longer than any 1 or 2 week bootcamp. The bootcamp will just be a quick fix for you. That sounds harsh but I see the quick fix scenario too much out there.

c. Online social networks are also an option and enable you to seek help for your particular weight gain situation.

d. Social weight loss contests can also succeed for 2 reasons:

Accountability - A little healthy weight loss contest never hurts a long-term fat loss cause.

Its important to keep in mind that you are trying to change your lifestyle to one of health and fitness. The weight loss contest is just one tool to help you get it done. Stay committed through the ups, downs, successes and failures.

Support - Its a long, never-ending road to burning fat, losing weight, changing your body and maintaining weight. Support from someone going through the same thing is very important.

Also, inform family members and friends early on what your body-changing intentions are. The more support, the better. On the opposite end, avoid people who will have a negative attitude about your weight loss intentions. There are many would-be haters out there to help you fail.

Fat Burning Secret #11: Realize that you will need dietary supplements (I did not say weight loss supplements). No one eats perfectly all the time. For instance, I take krill oil, multivitamins, vitamin B-12, vitamin D3, and CoQ10. Protein powders are also great but I choose to get my protein from the food I eat (most of the time).

Talk with your doctor about which dietary supplements you need.

I am privileged to be a Prograde Nutrition Partner. Prograde simply has the best fitness and nutrition supplements on the planet! Click the link below to see their cutting edge research, technology, how they make their products and buy the dietary supplements you will need. Visit ProGrade now!

Start building your dream body….Get out there and start living, exercising and having fun!

The Fat Burning Kitchen program, will make sure you eat the dozens of foods that help you burn fat, and show you surprising "health foods" that make you fat.

Mark Dilworth, BA, PES

Obese male mice produce more disease-promoting immune cells than females

Study suggests fatty diets reprogram blood stem cells in male mice, promoting metabolic diseaseObesity may be tougher on male immune systems than females, a new study in mice at the University of...

Link observed between waist size and noise pollution

Living near a busy road, railroad or under aircraft noise was tied to greater waist sizes in a study that suggests a link between central obesity and these environmental stressors.

Our weekend at a wedding

This past weekend, I went out of town for my niece’s wedding.  Don’t we clean up nicely? I was stressing over holiday traffic, being alone in a hotel room with 4 little boys,  eating food that I normally don’t eat,  lack of sleep, and NOT GETTING A WORKOUT —–because that is just what I do.  I worry….a lot!   All of this worry however, doesn’t change a darn thing and I’m working on ways to combat the anxiety.

Here are some victories from my weekend:

We didn’t eat any fast food.
We did plenty of dancing at the wedding reception.
I was in bed before midnight and my kids slept through the night.
I managed to eat only protein and fruits at the hotel breakfast, which isn’t always easy!
I was able to squeeze in some mountain climbers, push ups, and lunges while the boys played basketball. Using your child for weight is just an added bonus! (click thru for video!)

There was also a basketball court at the hotel, so I planned ahead and brought some balls with us.  This let my boys run off some energy and gave me a break to squeeze in a few mountain climbers and pushups.  (again….added bonus with a child on your back!) 

My niece looked beautiful and is headed off for a great honeymoon.  Since I have no idea what presents the young married “kids” want these days, I figured a Vanilla Gift Card was the way to go.  She can get whatever she/he/they want.  They make great gifts for graduations and end of year teacher gifts too!

Now we are back home to reality and I am looking forward to a tough workout tomorrow morning to help me burn off the worry!   Hope you had a great weekend too!

copyright owned by www.workoutmommy.com Please do NOT reprint without permission.

Our weekend at a wedding

60 Seconds with Trainer Amanda Clout

I LOVE meeting and working with AMAZING health experts. Amanda Clout is no exception. She does some writing for me, and I have had the pleasure of working with her at 12WBT HQ. She’s an amazing trainer, an acomplished ultra runner, an HR expert, and all round great chick! Enjoy 60 seconds with Amanda!

What’s your health angle?

Trainer that loves to provide education and give clients the confidence that they can do it! I’m realistic, life happens! But you need to drop the excuses. Develop habit and commitment to what you want to achieve, the rest will follow.

When it comes to weight loss, in your opinion, what percentage is diet vs exercise?

Diet 65% vs exercise 35% (with the correct training)

 Who would you ‘eat with’, ‘pray for’, and ‘love’ out of: Paleo Pete, Sarah Wilson, Michelle Bridges

‘love’ Michelle Bridges – she is the real deal

‘pray for’ Sarah Wilson – she sounds complicated.

‘eat with’ Paleo Pete – why not try something new? I’m always up for an omelette! Errr I mean a bone broth soup?!

Favourite healthy meal?

Breakfast – Chobhani yogurt, banana, blueberries, tsp. of honey and tbsp. of muesli YUMMO!

Favourite foodie splurge?

OMG Cheese and wine and cheese and some more cheese

Favourite exercise or workout you love to hate?

Favourite exercise: Straight leg deadlift – feels like an amazing stretch at the time but gives me serious DOMS 36hrs later! Or SQUATs, heavy squats – they are awesome!

Love to hate workout:

upper body – everything really. I like toned arms and shoulders but give me legs any day!

What’s one daily habit you wish all your clients mastered?

Routine and being prepared! That’s two I know but they are hand in hand Sigh

What’s a healthy app you love?

Barry! Our dog Barry. Barry barks when you come through the gate – he wants a walk – that’s the best app. Other MyFitnessPal tends to keep my eating in check.

What’s something not many people know about you?

I was a part of the Australian Youth Choir who sang at Disneyland in the US (a long time ago)

Quote you live by?

So so so many…but I love “if it’s important you’ll find a way, if it’s not you will find an excuse” I remind myself of this when I start to say “I’m too busy”.

What’s your business name, location and social media handles?

Health Kick Fitness, Sutherland Shire

Instagram @amandaclout

Twitter @healthkickfitt

The post 60 Seconds with Trainer Amanda Clout appeared first on Amelia Phillips.

Metabolic syndrome could increase cardiovascular risks

Two new studies have suggested that people with metabolic syndrome - particularly black women - may face an increased risk of cardiovascular disease.

Snacking on protein can improve appetite control and diet quality in teens

Soy-protein snacks promote feelings of fullness and reduce unhealthy eating habits in young peopleSome study participants ate a chocolate-peanut-caramel-flavored pudding snack formulated with...

Thunder god vine used in traditional Chinese medicine is a potential obesity treatment

An extract from the thunder god vine, which has a long history of use in traditional Chinese medicine, reduces food intake and causes up to a 45% decrease in body weight in obese mice.

America's Health Rankings Senior Report: Older Americans are progressing in several key measures but inactivity sees sharp rise

Vermont is the healthiest state for seniors, rising from fourth place last year, according to the third edition of United Health Foundation's America's Health Rankings® Senior Report: A Call to...

Feed Your Family for $50

Recently I commented on a story for A Current Affair on Blogger Jody Allen’s Challenge to feed a family of four for $50 per week.

The Verdict

I was dreading what would be in this shopping list but was pleasantly surprised at what I found. No it wasn’t a nutritionally balanced shopping list, but it was a lot better than many of the other shopping lists I have come across!

Minimally processed foods, no sugary drinks, no junk food, and no fast food take aways. Of course it’s not sustainable long term, but it’s encouraging economical cooking from home, which is a very good thing!

Watch the story here:

Read about it here:

Visit Jody Allen’s blog here:

The post Feed Your Family for $50 appeared first on Amelia Phillips.

ORBERA Intragastric Balloon US pivotal trial results presented

Apollo Endosurgery, Inc., a leader in minimally invasive endoscopic surgical products for bariatric and gastrointestinal procedures, has announced the presentation of results from the ORBERA&trade...

Shift work linked to sleep problems, poor metabolic health

A new study finds people who work shifts are more likely to experience sleep problems such as insomnia, which may increase their risk of obesity and diabetes.

Finding your POWER with healthy living

Exercise, to me, is a form of therapy. I use it to feel strong. It empowers me.

Two years ago my personal life took a dive and my marriage ended. It was a complete surprise to me and rocked my world.  How could I possibly move on? How would I handle 4 little boys on my own? The world seemed very dark and honestly I wanted to throw myself on the couch and eat brownies until I just couldn’t breathe anymore.  (and I might have done that for a few days!)  I decided to channel all my frustration into a new workout plan. I picked up an olympic  weight bar and added the plates….one by one….and taught myself how to deadlift.  I picked up heavy dumbbells and I lifted them over and over and over.  Heavy weights became my therapist.  Over the summer,  my body transformed and people who hadn’t seen me in a year barely even recognized me.  I built my STRONG on the outside and with it, came the sense of strong on the inside.

I could do this.  I could pick up my life,  move on, and make it stronger.  As Maria Shriver said “You have to be willing to let go of the life you planned in order to make the life you’re meant to live.”

I got an email from this company recently and their message really sunk in for me.They believe that “women have incredible potential and that healthy living helps unlock that power”.

This is SO true. You have to believe in yourself and sometimes just lifting that bar over your head or running your fastest mile or completing that triathlon, will turn that switch.  YOU have the power to change your life.  If you are feeling like you just cannot catch a break —please do NOT give up.

Swoob has a fantastic post –We Are All Survivors –that every woman should read.  Learn to love yourself for who you are and find your strength in all areas of life.

The message is about sexual assault and something that needs to be shared more often.  The survivor stories make me realize that it can happen so easily, especially in my constant state of distraction.  I run a lot on wooded trails with my headphones blaring because I usually think “it won’t happen to me”.  Sadly, the statistics prove that it could easily happen to me!  Sabre has a Runner Pepper Spray with Adjustable Hand Strap that is ideal for runners and walkers.  One can never be too prepared. 

I rarely run with any ID or keys because I don’t have anywhere to put them.  Swoob has solved that problem for me with their sports bra line that has an interior pocket.  It’s genius! I have the Dragonfly Travel Pocket bra—as you can see, there is a little pocket on the inside that is perfect for your ID.

Since it is in the middle, you don’t even feel it it up against your body.

I’m headed out now for a run and get my daily therapy.  Two years ago I didn’t think I could do all of this and now I know that not only can I do it,  I do it pretty damn well!  

Thanks for reading and stay strong my friends!

disclosure: this post was sponsored by Swoob and Sabre, however all opinions are my own.

copyright owned by www.workoutmommy.com Please do NOT reprint without permission.

Finding your POWER with healthy living

How Long Can You Keep Food in Freezer?

Here’s a segment I did on Mornings on Food safety and your freezer. Watch the video here, or see some of my main points below: ,

Q. Amelia..freezing food is a great way to cut down on food wastage and also very convenient…what groceries can we safely freeze?

+ Raw meat, cooked meat, most fresh vegetables, bread, some seafood freezes better than others, milk but not all dairy pastry

+ Eggs, but out of the shell

+ Butter and margarine freeze really well.

+ Milk can be frozen, but it will lose it’s fresh taste. Best to use it just for cooking

+ Alkaline batteries last longer when frozen

Q. There are obviously some foods that shouldn’t be frozen, what’s on the no go list?

+ Raw eggs in the shell

+ Veggies with a high water content like cucumber and lettuce

+ Soft herbs get burnt by the ice and turn brown

+ Some egg based sauces like mayo will separate and curdle

+ Cottage cheese and yoghurt goes watery

+ Salmon good, but whitefish you can’t

+ Anything deep-fried crumbed things will go soggy

Q. Some items will also freeze better than others….how can we tell when it’s time to throw something out?

+ Write the date and what the food is on the packet with a pen.

+ Freeze in correct portion sizes so you can use as you go

+ Never defrost, reheat and defrost again

+ Beef 2-3 months

+ Chicken 4 months

+ Breads and cakes 3 months

+ meat soups and stews 3 months

+ Raw food freezes for longer

+ chicken 9 months

+ ground meat mince – 4 months

+ sausages 2 months

+ beef around 6 months

+ Vegetables up to a year

Q. And if we do keep something longer than we should- what’s the worst thing that can happen.. How sick could we get?

+ It depends on the type of bacteria and sensitive your stomach is

+ If you’re unsure, cook it for longer and at a higher temperature

+ If in doubt, throw it out

+ Make sure your freezer is at -15 degrees

+ It’s also important to make sure you’re freezing the food properly

+ Make sure to cool cooked food before storing

+ Putting hot food in the freezer effectively defrosts it, making the rest of the food unsafe too

For more information about food safetky when it comes to freezing, visit: http://www.betterhealth.vic.gov.au/Bhcv2/bhcarticles.nsf/pages/food_safety_storage?open

The post How Long Can You Keep Food in Freezer? appeared first on Amelia Phillips.

11 Hikes You Must Take This Summer

Some people hike all year, and some of us are fair-weather hikers. Regardless of what type of hiker you consider yourself to be, it is undoubtedly time to lace up the boots. If you are planning a trip to a new part of the country, or if you are simply tired of the same ‘ole [...]

Geneticists clock genetic differences between 'larks' and 'owls'

New study from University of Leicester uncovers clues for 'morningness' and 'eveningness' Researchers identify fly strains that exhibit morning- and evening-like behaviour.

3 EASY Tips to Avoid Quick Weight Loss and Regain

Don't ever try a "weight loss only diet," "fad diet" or "quick weight loss diet!" Why? Because you will end up with what you don't want--more weight gained than what you lost!

If you try a "weight loss only diet," what are you going to do once that diet ends? Another diet? You still have a lifetime to go! Get the picture? Going on diet after diet will wreck your metabolism and health.

Being fit is much more than going on a diet. Fitness is a lifestyle designed to improve your energy, your health, your mood, your self image and your body composition (among other benefits).

Here are 3 Steps to Take to Avoid Weight Loss Only Diets:

1. Change your focus. Fat loss is more important than your weight loss. Burning fat is what really changes your body to lean and toned. Its possible to be skinny and still have high body fat. Belly fat, in particular, is dangerous to your health.

A "weight loss only” goal is a short-term fix for your weight problem and will not ultimately help you attain your goals! Establish eating and exercise habits that will help you burn fat and lose weight for a lifetime.

The type of food you eat and timing of what you eat is very important for your metabolism to work properly. Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function properly.

2. Increasing muscle mass is critical to permanently speed up your metabolism. Your body has to work harder to maintain muscle mass. And, increasing muscle mass will burn the fat off of your body.

Do full body circuit weight training 3 days a week (30-45 minutes a session). Also, do interval cardio training 2-3 days a week (20 minutes a session).

3. Follow a nutritious meal plan based on your basal metabolic rate and calorie needs. You must maintain a calorie deficit (burn more calories than you eat) to lose weight and burn fat.

You will never starve or feel hungry. You will eat enough to maintain your energy throughout the day and during workouts. Load your menu up with nutritious foods you enjoy. You are more likely to maintain a menu you enjoy. Shoot for at least 90% compliance with your meal plan.

Burn fat, lose weight and transform your body!

Check out the Fat Burning Kitchen program, make sure to see the dozens of foods that help you burn fat, and surprising "health foods" that make you fat.

Mark Dilworth, BA, PES

Get Ripped Like Summer 2015′s Biggest Blockbuster Stars

Blockbuster movie season has officially begun. Though there are many, many reasons to see the following films, these action-packed summer movies feature some of the hottest celebrities in the world. If you use A-listers as your guiding light at the gym, see how can you combine your workout with your favorite new movie. The secret? [...]

Cranial radiation therapy in childhood linked to later-life obesity

A new study looks at the risk factors behind a previously reported association between childhood cancer treatment and obesity in later life.

IRF5, a new player in the occurrence of obesity complications

Metabolic complications of obesity and overweight, such as type 2 diabetes, are an important challenge to public health.

Using a shopping list may aid food desert residents

Shopping based on a list was associated with better diet and lower weightFor residents of areas with limited access to healthy foods, also known as food deserts, multiple barriers exist that...

Top 5 Kitchen SECRETS for a Flat Stomach and Lean Body

an interview with Mike Geary of Fat Burning Kitchen

I had the pleasure of being interviewed recently by a fitness professional from NYC, Certified Personal Trainer, Geovanni Derice. The interview is below and I think you're going to like it... I reveal some of the hardest hitting strategies for getting rid of that stubborn stomach fat to uncover those flat six pack abs that everyone wants.

"GD: Welcome Mike to our 4-ever-Toned Fitness Journal. For those who do not know you, please tell us a few things about yourself and how you can help our readers with their fitness and health.

MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 20 years now, ever since I was a teenager. Being involved in sports in high school got me interested in strength training and conditioning.

At that point, once I started feeling more energetic, getting stronger, and looking better, I was instantly hooked for life. I'm 36 now and still addicted to the way living a healthy and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis.

I decided earlier in my 20's that I wanted to make the commitment to help other people experience the excitement of being fit and getting in the best shape of their lives, especially since we've reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc. That's why I became a fitness professional. It just gives me so much satisfaction to help others, who have struggled for years to get in good shape, and show them that it can be done, and it can be fun in the process.

I've expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals with the reach of the internet. I only hope that my passion for fitness inspires people to take action and improve how they look and feel for life.

GD: Now Mike, there's so many things out there as to what works and what does not work... if you had to pick 3 things that work time and time again to get flat lean abs, what would they be?

MG: The first and most important thing to get control of in order to lose your belly fat and get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so that you can see your abs.

There's so much confusion these days about what a healthy diet that promotes fat loss really is... after all, we are bombarded by conflicting messages in the media about what is healthy and what is not, and you have all of these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more. There's so much conflicting info, that the average consumer doesn't even know where to start when it comes to eating for fat loss.

The second thing that works time and time again, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat.

In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.

For the third thing, let's talk about actually training the abs specifically. When it comes to training the abs, if you want real results, I always recommend forgetting about the crunches and situps for the most part. They are ok for someone that is really deconditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles.

I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. To be honest, the majority of people cannot do this at first, but I provide some strategies in my book as to how to progress to doing these correctly.

GD: What are people doing wrong when it comes to developing the coveted "6 pack abs"?

MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those flat 6-pack abs is... are you ready for this?

They spend entirely too much time focusing on training their abs! WAY too much time spent on abs exercises. Sounds crazy, but it's true.

Remember, having a flat and visible six pack of abs is all about getting down to a low body fat percentage. In order to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That just does not happen when you focus too much time training a small muscle group like the abs.

Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That's what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a flat sixxer!

GD: Which exercises are the top exercises that people need to do if they are to get maximum defintion with their midsection?

MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor abs exercises like lying leg thrusts (all described and illustrated in my book).

However, maximum definition in the abs and midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you want great looking flat abs, focus on those instead of focusing so much on training the abs directly!

GD: When it comes to diet Mike, people really have tried millions of ways to get one thing... and that is fat loss. What recommendations have you used to successfully help your clients lose body fat and keep it off?

MG: I have included a fully comprehensive discussion of this topic in my book, which accounts for almost half of the book, but I'll try to make some nice simple generalizations to get people started on the right path immediately. The most important thing is that your diet is as natural and unprocessed as possible. It almost always comes back to the overprocessing of food that makes it unhealthy, and makes it totally wreck your metabolism and hormone balance in your body.

For example, why eat refined grains, when you can eat sprouted whole grains (keep in mind that I usually recommend strictly limiting grain-based foods overall for best results due to the problems with antinutrients and gluten in grains which are inflammatory).

Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when you can eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat, and so forth.

The point is to not fall for some gimmick like extremely low carbs (although I do believe in a fairly reduced carb intake as that is a big problem for most people), low fat, super high protein, or any other combination that has you focusing on one macronutrient vs. another.

Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Trying to cut an entire food group out just works against what your body needs. I get into much more detail on this vitally important topic towards losing body fat (especially that stubborn stomach fat) for life in my book.

GD: Thank you very much Mike for sharing with us all of this great information.

I hope you enjoyed this interview and plucked several nuggets of info to get you motivated and started on showing off your flat abs shortly.

Go here to see the results many of my readers are getting in losing stomach fat and getting lean abs.

Mark Dilworth, BA, PES