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Archives for June 2015

Change The Stimulus, Change The Response

Has your weight loss stalled?

Have you stopped building lean muscle?

Perhaps those scales haven’t gone down in a while and you can’t see any changes in your physique, despite working hard and sticking to your diet.

I have 6 words for you…

“Change the Stimulus, Change the Response.”

By doing this, you’ll quickly and easily lose fat faster and build more lean muscle.

“If You Train the Same, You Remain the Same.”

The biggest issue I see with most people in the gym is that they always do the same things.

  • They ALWAYS do 30-60 minutes on the treadmill at the same speed.
  • They ALWAYS use the 10lb. dumbbells for their bicep curls.
  • They ALWAYS do sets of 20 mountain climbers at the same intensity.
  • They ALWAYS take 60 seconds rest between sets.

The trouble with this is that your body gets used to it, and by keeping that stimulus the same all the time, the response also stays the same. That “response” is the equivalent to changes in your body composition – i.e. fat loss, muscle gain or an increase in fitness.

Meaning that if you never manipulate the variables in your workout, you’ll never see the progress you are after. Check the video to learn more…

4 Sure-Fire Ways to SMASH Your Plateau 

So how do we go about changing the stimulus to elicit a bigger response?

Simple, there are 4 ways:

1. Sets and Reps

The number of sets and reps (TUT) always depends on your goal.

  • 0-20 sec = strength training
  • 20-40 sec = strength/hypertrophy training
  • 40-70 sec = hypertrophy/metabolic training

But that doesn’t mean you don’t adjust your training to include a mix of the above.

A bodybuilder who always does sets of 8 to 10, for instance, can see great gains by switching to a week of working with sets of 15 to 20.

If you’re chasing fat loss, why not throw some strength work into the mix to shock your body?

If you’re not sure what to do, just add an extra set (increase volume) to every exercise – that’s extra calorie burn right there.

2. Exercises

Experiment with different moves.

If your chest session always consists of bench presses, dips, pushups and fly’s, how about interchanging reg bench for incline bench or inserting dumbbell presses and cable cross-overs?

Or something as simple as changing your planks to side planks can also make difference.

⚡ Related: Learn Nutritional Ways You Can Break Your Plateau in 7 Days

3. Weights

Don’t be afraid to lift heavy.

I’ve seen some of the fastest fat loss in clients who train for strength. You just don’t know. The idea here to continue to manipulate the variables.

Even if you don’t want to drop your reps too low (slower reps), you should at least be trying to lift heavier progressively, by using a little more weight every few weeks.

4. Time In Between Sets 

Do you time how long you rest between sets?

If not, you should.

Getting lazy and resting too long (or just not trying to rest less over time) is one of the best ways to hinder your progress, so keep a timer on hand, and always see if there’s a way you can cut just 5 to 10 seconds from your time in-between sets.

Or better still, pair exercises into a superset to ramp up the calorie burn.

“But how do I do it?”

Now you know what to do, but you go to the gym and think…

“I’m still confused.

Do I add reps or take them away?

I did that exercise last time, am I supposed to do it again, or choose something different?

How do I know if it’s time to switch things up?”

The answer to any question you could have, is revealed >> here <<.

⚡ Related: Learn 2 Things You Can Do to Bust Through Your Plateau

I realize that the only way to get a plan that continues to manipulate the variable so you don’t have to, all programmed to deliver maximum results, was to put everything together into a what I believe is the most intuitive training platform in existence.

That’s why I created Elite.

It is the only training program on the web that gives you a different workout every day, ensuring you NEVER hit a plateau.

You lose fat every single day.

You keep your metabolism and calorie burn at an all-time high 24/7.

And, when the first 30 days are up, an entirely new cycle begins again, but with subtle, strategic tweaks so that you get even better results come month 2, 3, 4 and so on.

Thousands of men and women are already raving about Elite, and the fact you also get access to an online forum, over 250 recipes, get interaction with fat loss and strength experts from around the world, and can cancel at any time, it’s no wonder people are talking about Elite.

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Banish the Bloat in 3 Simple Steps

Do you ever get that feeling?

The horrid, uncomfortable, energy-sapping, weight around your stomach.

Those days when you feel so bloated that you’re convinced you gained 15 pounds, even though you know you haven’t?

It might happen after a cheat meal, following a vacation or holiday, or, you may just experience bloating on random days, at random times, and for a seemingly no good reason at all.

Bloating affects us all, but you can banish bloating forever. All it takes is 3 simple steps and a little patience.

I lay out each of these steps in order (and give you tips to take action right away).

1. Clean Up Your Diet

Maybe your diet is pretty clean already.

But is it as clean as it could be?

Are you really being honest with yourself? Is 90% of what you put into your mouth, good, wholesome, nutritious food, or are you letting the occasional bit of “junk” creep in? (If you are, it’s okay – I have some advice on this in just a moment.)

If you know you’ve slipped a little lately, here’s what I would like you to do.

For the next 2 weeks, commit to following your meal plan perfectly.

That means eating the foods you’re supposed to eat, eating at the times you’re supposed to eat, and not letting any hidden treats or snacks slip in there UNLESS they’re part of your cheat meals.

Plan your cheat meals for the same days, at the same time each week, and make a note of how they make you feel. Chances are, you may experience bloating, in which case, you know the culprits of that stuffed feeling you’ve been experiencing.

Outside of those cheat meals, though, stick to the same kinds of foods (lean meats, fish, nuts, and seeds, fruits and veggies, some safe starches).

2. Get Wet

If there’s one thing that I believe that could banish the bloat, it would be to increase water intake.

Good old H2O is the foundation to any successful diet. When you don’t drink enough, your body enters scarcity mode, where it clings onto any water that’s consumed. It also down-regulates digestion.

In the video I reveal exactly how much water you need to ensure you never, ever get bloated;

3. Master Mindfulness

I’m not a fan of counting calories (especially to begin with).

What I am a fan of, though, is being mindful and aware.

If you consciously focus on how your diet makes you feel, you’ll never over-eat, which means you’ll also follow the first two tips, and as long as nothing hormonal isn’t going on you shouldn’t bloat.

While you’re following your clean eating plan for the next 2 weeks, I also want you to keep a food journal.

In it, note down what you eat and when, a rough guide on how much you’re consuming, how each bite makes you feel, and whether or not you feel bloated.

Once the two weeks is up, go back over it and look for patterns.

Can you pick out any particular foods that made you feel tired?

How about foods that gave you great energy and helped you perform better in the gym?

Doing this helps you create a list of “go-to foods” and foods that you’ll want to avoid at all costs.

Banishing the bloat isn’t hard.

Give it just 2 weeks of consistency, and I guarantee you’ll never feel bloated and fat again — as long as you continue to apply these steps of course.

Done-For-You Banish the Bloat Diet

The 3 tips here are almost all you need to eliminate bloating.

Sometimes, though, no matter what you try, that feeling still plagues you.

This could be to do with changes in hormone levels, the odd inner workings of your metabolism, or your body deciding it suddenly doesn’t like a certain food.

I found that with my clients, this would happen often.

So I created a plan that never fails to banish the bloat.

My 7-Day Detox Drop has so far been downloaded nearly 10,000 times at the time of this publication.

And the results are astounding.

Just click the link above to see some of the testimonials.

Men and women alike have used this special combination of foods and juices to lose up to 6 to 12 pounds in just 7 days.

This really is a game-changer, and a very sensible investment if you never want to feel bloated and uncomfortable again.

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