It’s no wonder people are so overweight. It’s no wonder people don’t have the flat stomach they crave.

With TV commercials as misleading as they are it’s really no shock whatsoever.

You’re inundated with crummy information and myths every time you turn on the TV.

A while back they were running a commercial for some silly Rice Puff product. It was in an office setting and someone had brought in cupcakes for everyone to enjoy.

One woman looked worried she was going to ruin her “diet” because of the temptation and decided to “fill up” on a Rice Puff product.

Come on. You’re smarter than that. You know darn well that a rice puff thingy is going to fill you up and stop you from stuffing your face.

For one thing, you need to expect these situations to arise. Whether you want six pack abs or just want to get to a perfectly healthy weight, you have to have a plan for temptation.

Second, that means you need to plan meals so you aren’t completely starving when someone brings cupcakes to your office or something.

You know you need to eat small, frequent and nutritious meals if you really want to achieve fat loss.

Third, if you are looking for a great tasting healthy snack that fulfills your love of chocolate then look no further.

Prograde Cravers are just what the fitness pro ordered.

( Check them out here: http://metamorfitness..getprograde.com/cravers )

Cravers are only 180 calories and they are made with 100% organic dark chocolate. They are completely delicious and they are the perfect snack for busy people on the go.

They even come in three flavors. Personally, I love the Peanut Butter.

Anyway, don’t buy the hype on TV. You know better than that.

Yours in health,

Katrina

PS – It ends this Thursday! Remember, Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year and the fact they are now shipping to the UK, Ireland, Australia and New Zealand.

Yes, that’s 10.9 as in January of 2009
Here are some other details I want to make sure you know about:
- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.

- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

- The coupon code you enter at checkout is:

012009

- The website is http://www.metamorfitness.com/pgn.cfm
- If you want to check out Prograde Cravers right away go here: http://metamorfitness.getprograde.com/cravers

If you want to burn the fat off your belly you need to burn THIS into your brain first.

Eat breakfast.

Look, you can make fat loss as difficult as you like. You can make it out to be super complicated if you so choose.

But one of the easiest things you can do to start melting the fat off your frame is to start eating a breakfast that boosts your metabolism and sets the tone for fat loss all day long.

Now, there’s a very good chance you’re shaking your head in agreement with me, but saying something like, “That’s great. I know that. But what the heck do I eat?”

Glad you asked

Here are three simple fat fighting breakfasts from Registered Dietitian Jayson Hunter:

1- Cottage cheese mixed with real fruit

2- Hard boiled egg and yogurt mixed with real fruit

3- 2 pieces of fruit and a scrambled egg wrap

Seriously, would that be so hard? Don’t you think you can manage that in the morning?

Well, if you can’t Jayson, who is the Head of R & D at Prograde Nutrition, has another suggestion. You can use a nutritious meal replacement shake like Prograde Lean.

I’ve checked it out and it really has a delicious chocolate flavor. In fact, I know Prograde spent 6 months developing Prograde Lean just to get the taste right.

Ok, so there are 4 options for a Belly Fat Blasting Breakfast. Enjoy!

Yours in health,

Katrina McKenna

PS – Remember, Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year and the fact they are now shipping to the UK, Ireland, Australia and New Zealand.

Yes, that’s 10.9 as in January of 2009
Here are some other details I want to make sure you know about:
- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.

- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

- The coupon code you enter at checkout is:

012009

- The website is http://www.metamorfitness.com/pgn.cfm
- If you want to check out Prograde Lean right away go here: http://metamorfitness.getprograde.com/lean

As a fitness professional, I can tell you from experience that most people just do not give their health a second thought until it’s gone.

It’s very sad, but very true.

Now I know you’ve heard this before. And I know that this message typically falls on deaf ears.

But today I want you to do some soul searching.

First off, I hope this message finds you in good health. If it does, I want you to give me just 60 seconds of reflection. Sit back in your chair and give thanks for your well-being. Give serious consideration to what your life would be like without it. Imagine the effect on your family if you lost it.

Next, I want you to think about the old saying “you are what you eat.”

Truer words were never spoken, you know. So now give me another 60 seconds and think about what you’ve eaten over the last few days. Make a little list on a piece of paper or on your computer.

So if you are what you eat, what is YOUR body made of right now?

Have I struck a nerve yet?

You and I both know there’s nothing better than filling up on nature’s finest whole foods.

If you are what you eat doesn’t it make sense to build your body with nature’s finest?

By now I’m guessing I have your full attention.

Good.

Because I want you to know that while I would NEVER promise you a miracle pill, I am going to tell you that you can get the nutrients of 25 whole vegetables, greens and fruits in caplet form.

Prograde Nutrition’s VGF 25+ is the culmination of 25 vegetable, green and fruit concentrates. Yes, they take those 25 whole foods and pack them into a heck of a caplet.

They even have specific formulas for men and women.

It’s an incredibly convenient way to build your body with better materials, so to speak.

And remember, Prograde’s formula uses whole foods. It is NOT a synthetic vitamin created in some lab somewhere.

Now the really cool thing about Prograde Nutrition is they were created by fitness pros for fitness pros. They created a company just so I had nutritional products I could recommend to you. Products I know you will get great benefit from.

In fact, their products are so in demand they are now shipping to the UK, Ireland, Australia and New Zealand! Plus, they will soon be able to ship to just about anywhere in the world.
Yes, ALL their products are that good and they are that much in demand.
So to celebrate their new shipping destinations, and just to ring in the New Year, they are having a 10.9% off everything sale.
Yes, that’s 10.9 as in January of 2009
Here are some other details I want to make sure you know about:
- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.

- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

- The coupon code you enter at checkout is:

012009

- The website is Get Prograde
- If you want to check out the VGF25+ I’ve been telling you about go here: Get VGF25+

Yours in health,

Katrina McKenna

PS – Do some soul searching today. Do you really want to be one of those people that thinks about their health AFTER they’ve lost it?

PPS – If your nutritional plan needs a boost be sure to check out Prograde’s 10.9% off sale at Get Prograde

Subject: Weird News From Friends at Prograde
As you probably already know, Prograde Nutrition was started by a couple of fitness pros to be a resource for ethical trainers, such as myself. They created a company that I can have complete faith in recommending to you.
I think a lot of people in my industry were laughing behind their backs hoping they would fail. Well, not only have they silenced their critics, their products are so in demand they are now shipping to the UK, Ireland, Australia and New Zealand! Plus, they will soon be able to ship to just about anywhere in the world.
Yes, the products are THAT good and they are that much in demand.
So to celebrate their new shipping destinations, and just to ring in the New Year, they are having a 10.9% off everything sale.
Yes, that’s 10.9 as in January of 2009
Here are some other details I want to make sure you know about:
- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.

- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

- The coupon code you enter at checkout is:

012009

- The website is Get Prograde Oh, and you should definitely check out the
Prograde EFA
- that’s my favorite Prograde product. I’ve been using it with pretty amazing results.

Yours in health,

Katrina McKenna

PS- Remember, this Celebration Sale ends next Thursday, so be sure to order right away and take advantage of these BIG savings. Get Prograde

3 Ways to Lose Stomach Fat

Craig Ballantyne

10 Weight Loss Tips for Permanent Weight Loss

Brooke Castillo

If I hear one more time that walking is the best way to lose weight, I might throw a medicine ball at the dumbbell who says it. Don’t get me wrong, walking is better than sitting on your couch watching TV both in terms of fat loss and your health but after your body adapts to it, it provides little stimulus for fat loss. Any exercise is beneficial for your health, but we are talking fat loss here.

This goes for all types of slow and steady exercise, walking, jogging and all of the cardio machines. This type of exercise does nothing to preserve muscle and performing excessive cardio can actually break down muscle and slowing your metabolism making it harder to lose weight.

The problem is, the more cardio you do, the better you get at it. So you are burning LESS calories for the same amount of work. So you have to do more and more and more…in order to get the same result. Then at the point that you begin to lose muscle you will start to get fatter (even though your weight may stay the same or go down).

Think of what a sprinter looks like versus a marathoner. Marathoners look too skinny; because they have very little muscle as a result they have higher body fat percentages.

If you want to lose fat and improve your health you absolutely must maintain and preferably increase the size of your muscles. The more muscle you have the more calories you are burning even when you are sitting on the couch watching TV!

You can do this by performing resistance or strength training exercises. Many people are wary of strength training, fearing it will make them bulky or too muscular. For most women this is nearly impossible since they have significantly less testosterone than men, and it requires large amounts of food and hours every day in the gym. I recommend 2 – 3 full body workouts a week which could be as short as 30 minutes each!

You still need cardio; I am not recommending that you avoid all cardiovascular exercise, but perform it differently. Ignore the ‘fat burning zone’ charts in the gym and the ‘talk test’. These concepts are based on the idea that you burn a higher percent of fat calories with low intensity exercise than with high intensity exercise. That is partly true, BUT, does not take into account that you burn more TOTAL calories exercising at a higher intensity. PLUS high intensity exercise caused you to extra calories for HOURS after your exercise session.

Instead of an hour on the treadmill at a fast walk or jog, you should work in sprints and finish in 15 – 30 minutes. After warming up (5 – 10 minutes), push very hard for 15 seconds and then recover for 45 seconds. Repeat 5 times and then cool down for 5 – 10 minutes. Before you add more time to your exercise session, you can work harder for those 15 seconds increase the work to recovery ratio, i.e., work for 20 seconds and recover for 40, then 30 and 30.

High intensity exercise takes a lot out of you so you HAVE to shorten the exercise session. You get better results in less time! You can either perform your new shorter cardio sessions after your full body weight training workout or on the days in between.

If you are not used to working at high intensities you do have to build up to it. Start by pushing yourself just a little harder than normal and push a littler harder than that the next week.

For optimum fat loss you will still have to add in a supportive eating.

“When is the best time to exercise,” is one of the most common
questions I get asked by diabetics and non-diabetics alike. A
common belief is that low intensity cardio on an empty stomach
burns the most fat because carbohydrates are not available.

First, low intensity cardio is not the best for fat loss. The
fat burning zone is myth that does not take into account all
the calories burned during and AFTER the exercise session and
can actually cause you to lose muscle. If you want to lose
fat, then you must preserve your muscles.

Second, research has shown that there is no difference in
how much fat is burned during a moderate intensity cardio
session with or without food. It does make a difference at
lower intensities, but I already said that this is not
ideal. At high intensity training, you need some food to
maintain performance. So actually by eating a small amount
you are allowing yourself to exercise harder and as a result
increasing the amount of calories that you will burn hours
after your exercise session.

Third, you risk increasing the level of your stress hormones
and instead of breaking down fat, your body may break down
muscle. Again lowering your metabolism and pushing you in the
opposite direction of fat loss.

Exercising on an empty stomach can actually cause your blood
sugar to increase if you have diabetes. This seems very
strange since most of the time exercise helps to lower blood
sugar levels. Exercising tells the liver to release its stored
sugar or glycogen into the bloodstream but if there is not
enough insulin in the bloodstream the muscles cannot absorb
the sugar quickly enough.

People with diabetes must check their blood sugar before and
after exercise to determine their response to exercise. If
your blood sugar is very high (consult your health care
provider for the suggested level) then exercise could make
it even higher. This happens due to the stress hormones causing
the release of sugar into the bloodstream, often because of
limited insulin. If your blood sugar level is high test for
ketones in your urine. If there are ketones then you should
NOT exercise until your blood sugar is at a safer level.

Research is showing that you may be able to exercise safely
with high blood glucose level as long as there are not ketones
in the urine. Speak to your health care provider for specific
recommendations. In this case, keep the exercise intensity low,
because high intensity exercise can raise your blood sugar
levels even further.

Now, I know I just said to avoid low intensity exercise for
fat loss but under these conditions, preventing your blood
sugar from going higher is more important for your health
and the prevention of diabetic complications. All exercise
helps your diabetes even if it doesn’t promote weight loss.
I’d much rather you keep the habit of exercising than skip
it because it isn’t the most efficient for fat loss. Remember
you are exercising for both your health and fat loss. Your
health has priority over fat loss.

Exercise can also cause low blood sugar. As the muscles are
working they are absorbing sugar from the blood stream far
easier than they do when they are not working. If your blood
sugar is too low before you start exercising you must eat some
carbohydrates beforehand. This is not ideal for fat loss, so
timing your exercise session after you eat and avoiding the
peak time of your insulin is best. Depending on the length
and intensity of exercise your blood sugar can go low several
hours after exercise, making exercise close to bedtime risky.

OK, so what is the final answer? You must find a time 1 – 3
hours after you eat but away from the peak action of insulin.
The larger the meal, the more time you should wait. If you
must exercise in the morning, eat something small before
starting, such as low fat yogurt, a handful of nuts, something
that has some carbs, some protein and some fat.

There have been some reports on a recent research study in the Journal of Clinical Endocrinology Metabolism that claims that diet and exercise are no better than dieting alone for weight-loss, fat-loss and body composition improvements. This report also says that exercise doesn’t preserve muscle mass.

Unfortunately, what the report fails to mention is what the participants of the study did for exercise. Apparently to most people exercise means steady-state aerobic training because that is the type of exercise used in the study, “Effect of calorie restriction with or without exercise on body composition and fat distribution.” So what the study did prove was that steady-state cardio exercise is equivalent to dieting for weight-loss.

I agree steady state aerobic exercise is not very helpful in fat-loss or muscle growth. So the study is really no big surprise. But the interpretation of the study does not specify the type of exercise and is very misleading. The suggestion is that all exercise is created equal which is absolutely wrong. The type of exercise is critical to losing fat.

Another study in Metabolism (1994 Jul;43(7):814-8), “Impact of exercise intensity on body fatness and skeletal muscle metabolism” demonstrated that high intensity interval training exercise created a 9 time greater loss in subcutaneous fat than the steady state cardio group.

That’s nine times, that means a 15 minute interval training workout creates more fat loss than a two hour steady state cardio workout out. Which workout would you rather do? This happens because high intensity exercise causes your body to burn excess calories for hours after the exercise session. On the other hand, steady state cardio just allows you to become more and more efficient at burning calories so you burn less and less each time for the same effort.

The Journal of Clinical Endocrinology Metabolism study even mentions that high intensity exercise can have a greater effect on fat loss, insulin sensitivity and cholesterol profiles than lower intensity exercise. Why didn’t the report mention this?

Then of course, any legitimate weight loss program must include weight training. While the participants of this recent study did lose some muscle mass, a study in the American Journal of Clinical Nutrition (1993 Oct;58(4):561-5), “Muscle hypertrophy with large-scale weight loss and resistance training” demonstrates that even with extremely low calorie intake resistance training still causes an increase in muscle mass.

The report states that the one of the authors of the study, Ravussin, has published other studies that indicate that exercise does not increase muscle mass that increases weight loss. Well, here we are with what exercise means again. I agree, steady state aerobic exercise does not increase muscle mass. There is no question that resistance training does increase muscle mass.

Oddly the report states, “And their carefully controlled study added to the evidence that adding muscle mass does not somehow boost metabolism and help dieters take off even more weight.” Since both groups lost a small amount of muscle mass, this study could not possibly have come to this conclusion. Additionally, muscle is metabolically active tissue, many chemical processes are occurring inside muscle tissue and muscle creates movement, these things require energy or calories. Little happens inside a fat cell, it just stores fat. It is estimated that for every additional pound of muscle your body has, you burn an additional 50 calories per day.

So while you could lose weight through dieting alone or even dieting and steady state cardio, why would you? You can lose significantly more fat, faster by incorporating interval training and a resistance training program along with your reduced calorie diet.

Steady state cardio does have other benefits. All exercise is good for your health and disease prevention or reduction. Plus if you love to run, run. Enjoyment is a perfectly legitimate reason to something.

just got my hands on a fitness video that was
originally intended only for paying students of
10+ year fitness expert Rob Poulos’s brand new
“Fat Burning Furnace” fitness method.

….and I also got permission from Rob to give
it to you “on the house” with his compliments.

http://www.fatburningfurnace.com/z/?i=436363&l=q12

You see, Rob is in the middle of recording a series
of step-by- step videos that will be included with
his previously sold-out fitness method when it’s
re-released to the fitness community on October 31.

He did some test recording in his home gym and was
about to scrap this entire video because he wasn’t
happy with the audio. But one of his personal
students caught a glimpse of it after a training
session and begged Rob to let him take a copy of
the video home.

While the audio might not be in line with Rob’s
standards, the content is solid, informative, and
could save you countless hours of wasted effort
in your fat burning and muscle building efforts.

In this video, you will learn:

** Why you don’t necessarily have to perform
traditional aerobic exercise to reap the fat
burning benefits you’re after

** How applying 2 simple weight training principles
will allow you to burn fat and get in great
cardiovascular shape in just minutes a week

** The proper way to lift a weight to ignite
your fat burning furnace, and to minimize the
time you spend in the gym.

This is truly a rare chance for you to get a
“sneak peek” at this exclusive video content
that was only meant to be seen by paying
students of Rob’s “Fat Burning Furnace” fitness
method.

Here’s the deal, though. This is a 9 minute,
30 second video, which means it’s going to
take up a lot of website resources when thousands
of fitness enthusiasts such as yourself begin to
watch it. Rob’s going to do his best to keep the
video online, but if too many people request it,
his website could crash. So the sooner you get to
it, the higher the likelihood it will still be
online. Check for yourself here:

http://www.fatburningfurnace.com/z/?i=436363&l=q12

I think you’re going to learn some excellent fitness
concepts in this video, and I hope you enjoy it.

To your fitness and health,
Katrina McKenna

P.S. On the link where you can get the video, Rob
also gives you access to his updated, brand new
46-page Power Fitness Principles consumer guide
which he released last week. Here it
is:

http://www.fatburningfurnace.com/z/?i=436363&l=q12