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Weight Loss Muscle Building Dieting Nutrition Workouts Cardio Weight Training Optimizing Strategy Motivation |
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Executive Editor Michael Collins Assistant Editor Eugene Thong |
Featuring Fiorella DiCarlo Christopher Warden |
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Brand New? Start Here...
Foundations of Fat Loss: Weight Loss Basics
Weight Training For Fat Loss: The Holy Trinity
How to Turn Your Body Into a Fat Burning Furnace
Down and Dirty High Intensity Cardio Secrets
Carb Manipulation: Your Simple Guide to Looking Good Naked
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Highly recommended! |
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Good Habits to Cultivate for Super Health and Fat Loss (Part 1. Eating Clean) By Michael Collins ................................................................................
Get in the habit of eating clean. Eating clean can be the most beneficial habit you can cultivate in your life. The biochemical environment in the body resulting from eating clean immediately forces the body to burn off body fat. It also helps clean out your system, giving you a more healthy outlook, and bountiful energy.
There's no official definition of Eating Clean, but I'm going to lay out my personal definition, and offer up some “principles of eating clean” for you to follow.
My definition of eating clean is "a consistent diet of foods that are of the highest nutritional value, and have little or no artificial or filler nutrients."
Highest nutritional value would be foods that contain ample amounts of high quality proteins, healthy fats and slow burning, low glycemic carbohydrates. They also contain proper amounts of vitamins, minerals, and phytonutrients.
Here are some Principles of Eating Clean..
1) Avoid all processed foods, and pretty much anything that comes in a box. These things are often loaded with fat and sugar. Even if they offer “sugar- free” or “fat- free” versions, it's still junk. The chemicals used to keep the cookies or chips on the shelf are foreign substances to the body, and are potentially harmful.
2) Eat fruits and vegetables as close to their original form as possible. No juicing or blending. The fiber provided in fresh fruit and vegetables are part of what make them so powerful in the fight against fat. The fiber keeps you feeling full, balances your blood sugar levels, and has been shown to decrease risk of colon cancer.
3) Eliminate high sugar and sodium sauces and condiments. Not only are you taking in extra sugar and sodium you don't need, some condiments also contain preservatives that throw your system out of whack.
4) Avoid anything with sugar added where it doesn't need to be, such as peanut butter (choose the natural kind), and the fruit cups you find at the supermarket. A client recently brought a cup of grapefruit slices in a cup of what seemed to be it's own juice. It turns out that “harmless” juice the grapefruit is in also contains 32 grams of sugar! It might look good and healthy, but it's not. It's a fat loss nightmare. Check the labels before you buy.
5) Choose lean, fresh cuts of meat at the store. Do NOT choose those pre- packaged frozen foods. For instance, a few companies sell frozen, pre- flavored chicken pieces. BBQ, chili- lime flavor, bourbon chicken, etc.. They're meant to be convenient for the user. Stay away from these. These are low quality cuts of meat that are chock full of preservatives and sugar and other garbage.
6) Eliminate cereals, breads, pasta and corn. These seemingly harmless “healthy” foods reek havoc on your insulin levels, preventing fat loss (and sapping your energy). When eaten in excess can cause you to store body fat like nobody's business.
7) Avoid trans fats. If you're not using margarine, eating fried foods, or anything in a box, you're pretty much in the clear on this one. Trans fats don't only suck because they're a low quality fat, but the chemical construction of trans fats are a health hazard in themselves.
I realize I may have dumped a whole bunch of new info on you, and it may take some time getting used to. That's fine. The point here is to develop habits.
Take one principle at a time, and own it. Make it yours. Maybe you feel comfortable eliminating sauces and condiments? Great. Go to your refrigerator and toss them all now.
Whichever principle you chose, you win.
After just 1 week of sticking to your new healthy habit, you'll notice a lot of things start to change. Your pants may start to feel loose. You may not have that late day energy crash. These things are the beginning of something huge. It's simply the first step.
After you've mastered one habit and owned it, it becomes second nature. It's part of you now. There's no going back. Which is great, because now you can take on another new habit. Whichever one you want.
Would you go on vacation in your new swimsuit? Would you be able to get your work done faster and with ease, and therefore get a raise at work?
Would you be more charismatic? More attractive to people?
My answer is yes!
Excited? Great. Take action now. Take a
look at the list above and decide which principle you're going to adhere
to first, and make it a habit. Write it down on several pieces of paper. Put one in the kitchen, on the fridge if you prefer, anywhere you can see it. One on your night table to see when you wake up in the morning, and take one with you in your wallet, so every time you pull it out, you have a reminder to reinforce the habit.
Keep in mind, every day you follow through
on your habit, it gets easier. Every day you own it, it becomes second
nature to you. That's the goal here.
Quick “Eating Clean” Quiz: You're on your eating clean diet. You're losing fat and making progress. It's time to eat your next healthy snack. Which do you reach for?
Dried apple slices from the bag or an apple off the tree?
Rice cakes or almonds?
Snackwells or chopped vegetables with hummus?
If you're like most people and want a powerful fat loss plan laid out for you, get the Black Book of Secrets. I wrote this book with Eugene, and it's quite simply the BEST and most effective weight loss plan available. It takes everything into account, so all you have to do is follow the plan. No guesswork. P.S. If you're a first time reader of MCNewsletters, sign up for our weekly newsletter below... or read more about it here.
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The BEST 7.5 Minute Fat- Burning Workout You'll Ever Use. Really.
Head for the Hills and Strip Off the Fat in 12 Minutes!
The Green Apple (mini) Project
Healthy does not necessarily mean good for fat loss!
What's More Important? Counting Calories or Eating the Right Combination of Protein/ Fat/ Carbs?
The Beach Day Program: Lose 10-20 pounds in 10 weeks
Carb Manipulation: Your Simple Guide to Looking Good Naked
Carb Manipulation: Your Simple Guide to Looking Good Naked (Part 2)
Get Thoroughly Acquainted with Your Food for the Best Weight Loss Results
What do you think of that diet where you eat certain foods based on your blood type?
Do I need supplements to lose weight?
Is it possible to lose weight and gain muscle at the same time?
I’ve got fat located in the area of my body where my arm meets my shoulder, and I can’t get rid of it. Are there any exercises in particular that would help improve that? Or what about any spot reducing supplements?
I know I should be having some protein and carbs after a weights workout, but what about after cardio? I've heard that you should wait 2 hours before eating.
Should I be counting my grams of fat, sugar, and calories?
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Interested
in Becoming Certified as a Personal Trainer?
Now,
let's take this into the future. Let's say a month has gone by, and
you've got 3 new habits. How is your life going to be different? I mean,
how would your life change if you lost a bunch of unwanted fat and had
abundant mental and physical energy?
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