Here's The Ladies Fat Loss Trouble Spot Workouts I Promised

Sorry guys, it's another one for the ladies only.

By the way guys, I hope you took my advice to heart and didn't forward yesterday's email on to your wife/girlfriend...and if you did, I hope you're OK.

Anyway...

Here's those videos I promised ladies.

Both of these mini-workouts are designed to be done after your regular workout and really hit those trouble spots hard.

They work the butt, legs, arms and abs and if you do one of them after your regular workout for a month or two, you'll definitely see a difference in your muscle tone and the way your body looks in, and out or your clothes.

So check the videos out below.









To all of my American friends, have a happy and safe 4th of July holiday and don't ruin everything you've worked so hard for by indulging in nothing but hot dogs, hamburgers and beer all weekend.

If you do, make sure you throw in some extra push-ups and lunges for me.

Have a good day!

Ed

P.S. - Don't forget ladies that if you liked these mini-circuit workouts, I've got a ton of them that come with my Fat Loss To Go program. One of the bonuses is devoted entirely to women's trouble spots. Check it out at www.fatlosstogo.com/ladies.html

Attention Ladies: How To Lose Butt Fat

Sorry guys, but this one is for the ladies only.

Also, if you are a guy and you're reading this, I don't recommend forwarding it on to your wife or girlfriend unless you want to become single or any less of a man. Just a cautionary warning.

Anyway...

I haven't come across too many ladies who are totally pleased with their butt and didn't want to lose butt fat.

Actually I can't remember meeting one woman who, when it got down to what they wanted, was totally satisfied with the size, or "roundness" of her butt.

Some have wanted a bigger, rounder butt, but most women I meet want their butt to be smaller, yet round...or "A butt that stops traffic" as one former client put it.

So what does it take to lose inches off your butt? Is it all about some "sculpting" exercise you learned about in some women's magazine?

Or maybe you need to use the latest gadget found on late night infomercials or some magic lotion that you slather on your booty.

All of those things are wrong, and you should never, ever buy those gizmos off the late night infomercials. Not when you can get better exercises done without spending anything.

The first thing you need to fix is your nutrition. Are you eating for a nice butt? A butt worthy of a bikini, or tight jeans?

That doesn't mean you have to go on some crazy crash diet. Quite the opposite. You need to eat enough to maintain your muscle, because muscle is what gives you a nice butt.

You need to make sure you eat lots of fruits and vegetables throughout the day and that could be by eating whole, raw fruits and vegetables, or by preparing your own smoothies made with real fruits and veggies, not juices.

You also need to make sure you're getting enough protein and fat. Yes I said fat. You need to consume fat if you really want to lose inches off your butt. However the fat should come from healthy nuts like almonds, or cold water fish like salmon and albacore tuna. Eating those will also ensure you get your protein and fiber.

But what exercises should you do to lose butt fat?

Forget about those "sculpting" moves found in the latest women's magazine from the checkout line at the grocery store.

You need to do exercises that use a lot of muscle and thus burn a lot more fat.

You need to do exercises like squats and lunges. You need to do them with your own bodyweight and/or you need to add some resistance in the form of dumbbells

You should also do your exercises in the form of supersets or circuits.

Try this mini-circuit the next time you're at the gym or in your home gym.

1A) Dumbbell Reverse Lunge - 8 reps per leg
1B) Bodyweight Squat - 15 reps
1C) Hip Extension - 15 reps

Perform those 3 exercises as a circuit moving from one to the next with little to no rest and repeat the circuit 3-4 times.

That circuit, if done properly, will work the butt muscles hard. Add that circuit to the beginning of your workout, when you're still fresh and do it 2-3 times per week for 4 weeks and you will have a smaller, firmer, rounder butt by the end of that month.

Stay tuned to your inbox tomorrow ladies where I'll give you a couple videos that work those trouble spots you have come to love to hate.

Have a good day!

Ed

P.S. - If you liked that mini-circuit for the booty, one of the f.ree b.onuses that comes with my Fat Loss To Go program totally revolves around mini-workouts for women's trouble spots. The butt, legs, flabby arms, etc. The workouts are designed to be done after or before your regular workout and only add about 5 minutes to your regular workout and they work those trouble spots hard. Check it out at www.fatlosstogo.com/ladies.html

Quick Abs Workout To Help You Lose Stomach Fat

Do you have too much stomach fat? Do you want to lose stomach fat?

Is that a stupid question? I think it probably is. Why would you be reading this if you have a six-pack or flat stomach that’s the envy of everyone around you?

But how do you get that flat stomach? Do you need to do more crunches or use that stupid abs exercise gizmo from the infomercials to lose stomach fat?

In short…No!!

You need to stop doing so many crunches and put your credit card back in your wallet and stop buying those worthless pieces of metal and plastic in the form of 3 easy payments.

Those models don’t use those things to get their ripped abs or flat, sexy stomachs.

So what are you supposed to do?

Besides eating lots of fruits, vegetables, lean proteins, whole-grains, legumes and nuts?

Besides doing full body resistance training workouts and interval training?

You can add mini-circuits like the one I’m going to show you below to help burn stomach fat and get the abs of your dreams.

After your normal full-body resistance training workout or interval training I want you to perform the following mini-circuit.

Do the exercises one after the other with little to no rest until after you’ve done the third exercise. Then you can rest for 30 seconds and repeat the circuit 2-3 more times.

Remember to perform the exercises slow and in a controlled manner

1A) Stability Ball Jack Knife – 10 reps
1B) Reverse Crunch – 15 reps
1C) Plank – 60 seconds

In case you don’t know how to do the exercises, here’s a quick run-through.

Jack Knife – Roll out on a stability ball so your hands are on the floor and your feet are on the ball. Your body should be in a straight line and stomach tight. Pull the ball toward your by bending your knees, and contracting your abs. Then slowly return the ball back to the starting position.

Reverse crunch – Lie on your back on the floor with your knees and hips bent at 90 degree angles. Contract your abs and bring your knees toward your head. This is the important part…to really work your abs you have to curl your hips off the floor as you bring your knees in. If you don’t, you won’t work your abs. Slowly return to the starting position.

Plank – Lie on the floor in the top push-up position. Then lower your body and place your forearms on the floor so only your forearms and toes are on the floor and your body is in a straight line. Hold that position, keeping your stomach and butt tight for the prescribed time.

Do that mini-circuit 3-4 times per week and I guarantee that after 4 weeks you’ll see noticeable results in your stomach. You’ll lose stomach fat, your pants will fit better and you won’t have as much back pain.

Have a good day!

Ed

P.S. - If you liked that quick abs workout, check out my Fat Loss To Go program. One of the free bonuses is an eBook dedicated entirely to quick ab workouts that are meant to be done after your normal workout. Check it out at www.fatlosstogo.com

Busy Mom Fat Loss Tips

I think the term “busy mom” is really an idiotic statement. If you’re a mom isn’t it assumed that you’re busy?

I can’t think of any mom who wasn’t working her hands to the bone taking care of her family. It just kind of comes with the territory.

Unfortunately, this often doesn’t include much time for yourself when it comes to taking care of your body and fat loss.

Many of my training clients are busy moms trying to lose fat and they all want to know how to fit fat loss workouts into their busy days and nights.

The good thing is that it’s not as difficult as you think to fit effective fat loss workouts into your busy days.

You just need to follow these tips.

1) Stop following the fat loss workouts you find in the women’s magazines from the checkout counter. Most of those fat loss workouts are designed by people who don’t actually train people, let alone busy moms who have limited time to lose fat if they can even make it to the gym.

Plus they load those workouts up with goofy exercises that some gymnasts wouldn’t be able to do, or spend the whole time dealing with “isolation” exercises that when done need at least 45-60 minutes of gym time.

You need to start following a fat loss program that is designed to be done quickly and from the comfort of your own home. The program needs to focus on movements that get your whole body moving in order to lose fat. Movements like push-ups, squats, lunges, and full body ab exercises rather than thousands of crunches.

It should have you in and out of the gym in less than 20 minutes or make it so you can do it from home.

Your free time is precious. Do you really want to spend what little you have loading the kids up to head to the gym, driving there, working out, then loading the kids back up to commute home?

2) Stop trying to do cardio for 60-90 minutes per day. I don’t even want you to think about that anymore. It’s just not feasible for a busy mom who wants to lose fat to try to do slow, boring cardio for that long.

Rather you need to start doing interval training for your cardio. You’ll get done a lot quicker, and burn a lot more fat.

As a matter of fact, much of the cardio I have my female clients perform gets them done in less than 20 minutes and they lose a lot more fat than by doing it my way than they had in the years of doing long, boring, monotonous bouts of cardio.

3) Stop eating like you’re a kid. Most moms I know gained weight after their kids were born because they would eat what their kids didn’t. If their child didn’t eat all of his hot dog, she finished it for him. Or, if she was making cookies for the kids, she would eat just as much, if not more than the kids.

You have to stop doing this to yourself if you really want to lose fat.

Instead you need to focus on eating lots of fresh fruits and vegetables, lean sources of protein like chicken and turkey breast, soy, almonds, salmon, etc. while cutting out processed carbohydrates, which basically means anything found in a bag or box.

Have a good day!

Ed

P.S. - My Fat Loss To Go program is an excellent source for moms on the go who are looking to lose fat...and lose it quickly. The workouts only take about 15 minutes to complete plus one of the free bonuses is a whole load of 10 minute workouts. Check it out at www.fatlosstogo.com

Is It Possible To Do A Fat Loss Workout In 4 Minutes?

I’ll make this short and sweet.

I created a few 4 minute fat loss workout videos last week and I want you to check them out.

They all involve using resistance tubing and they can all be completed in around 4 minutes.

But is that possible? Can you really burn fat in only 4 minutes?

You can. It’s called Tabata Protocol and it is very real.

All you do is perform a big, full body exercise for 20 seconds, rest for 10 and repeat the cycle until 4 minutes is up.

You can use 2 exercises like push-ups and lunges, or you can use 4 like push-ups, squats, mountain climbers and decline push-ups.

There really is no limit to what kind of workouts you can create.

So the next time you get crunched for time, try one of these 4 minute workouts below:

Have a good weekend!

Ed

P.S. – I’ll have a few more 4 minute workout videos for you next week and maybe even the push-up video that about made my head explode. I tried doing 20 different push-up variations (some easy, some very hard) without resting and my arms were shaking when I was done…plus I am very sore today. I don’t recommend doing that. It’s just plain stupid!

Will Diet Soda and Artificial Sweeteners Make You Fat?

I think it's pretty safe to say you know how bad regular, or "heavy" soda (pop, Coke, or whatever it's called in your area) is to your waist line.

It's loaded with sugar and does nothing but make you addicted to caffeine and sugar and make you fat. It's just that plain and simple.

But did you know that diet soda may be as bad or even worse when it comes to fat loss? Not only that, but did you know that the artificial sweeteners included in many of today's foods, including diet soda, may also make you gain fat or even harmful to your health?

It's true. There is mounting evidence that shows artificial sweeteners (including those found in diet soda) are actually bad for you. They're touted as a healthy alternative to sugar, when in fact, natural sugar is healthier. At least it's found in nature and not manufactured in a lab by people in white coats and masks.

One study I found on WebMD stated they found that people who drank only diet soda were actually at a higher risk of obesity. They even found that there was a 41% increase in risk of being overweight for every can or bottle of diet soda a person drinks per day.

That's crazy! Something that has been touted as being a healthy alternative to the sugar-loaded regular sodas may actually be more of a risk?

Why do you think this is?

One reason may be that you subconsciously think that because you're drinking diet soda, you're saving calories, so it's OK to eat a little extra. That's all well and good if you don't over eat already, but when you haven't gotten a control over your eating, this makes for a disastrous combination.

Another reason is that the artificial sweeteners found in diet sodas may actually make you crave for sweets or processed carbohydrates.

Kind of weird, isn't it?

Not only that, but those same artificial sweeteners may actually make the hormones that make you store fat, get cranked up a little bit, which makes you store even more fat than you would if you didn't drink the diet soda.

There are also a bunch of health risks that may be associated with artificial sweeteners as well.

Small things like cancer, gastrointestinal problems (gas, diarrhea, constipation), headaches, etc.

You're OK with those things aren't you? I thought not.

So what's your alternative? It seems like there's nothing safe out there anymore. You can't consume too much sugar because it'll make you fat, now I'm telling you not to drink diet soda because it might be worse than regular.

Well first off, you can drink diet soda and consume artificial sweeteners in moderation. Many of the studies about cancer risk are blown out of proportion because they used a lot more artificial sweeteners in the tests than you could consume in a lifetime.

However many people, like me, feel bloated when they drink diet soda. I retain water when I drink diet soda so I tend to stay away as much as possible.

The best thing to do is to change your habits and get rid of diet soda entirely and switch to natural teas, naturally flavored waters, etc. Just make sure you're not swapping diet soda for another drink that's loaded with artificial sweeteners or sugar.

Or, if you want to add something sweet to your regular brewed tea, you can use Stevia.

Stevia is not a man-made sweetener. It's actually an herb that's dried into a powder and it's a lot sweeter than sugar.

You learn something new every day, don't you.

Have a good day!

Ed

Are Those Stupid Push-Ups Really Necessary and Can They Really Help Me Lose Stomach Fat?

Here's a question/comment I get quite often and how to get past this common workout problem.

Question: "What if I can't do push-ups?" Or. "What if I can only do 5 push-ups but your workout calls for 10?"

A: Surprisingly this is a pretty common problem. Many people are either too heavy or too weak to perform a single push-up. Or if they can do push-ups they can't do very many at one time. (FYI: You can substitute virtually any exercise for push-ups like squats, planks, lunges, etc. that people have trouble doing)

That's not a good problem to have, but it's not the end of the world if you take action.

There are a few reasons you may not be able to do any push-ups (or very few).

The obvious ones are that you're too heavy or too weak. That's easy.

However, there are some people who are relatively strong and not too heavy who still can't do push-ups. They may be able to do a decent amount of weight in exercises like the dumbbell chest press or machine chest press, but push-ups are just too darn hard.

These people may be weak in their core. I say that because if your low back, abs and all the little, deep stabilizer muscles aren't strong enough to hold you up, you can't do push-ups.

Or your shoulder stabilizers may be too weak. This is a very common problem, even in people who regularly exercise but only use the machines found in health clubs or a big home gym. You have lots of little muscles around your shoulder that help stabilize that joint. If they're weak, you won't be able to hold yourself in a push-up position, let alone lower your body and press it back up.

But do you really need to do push-ups? Are they all that valuable outside of gym class from middle school?

Absolutely! Push-ups are, by far, the most valuable upper body exercise around. They work way too much muscle to be excluded and help strengthen virtually every muscle in your upper body, including your abs and low back - muscles that everybody wants worked.

But how do you get to a point where you can do push-ups if you're having trouble doing 1, or if you can only do a few?

Well, if you're someone who's too heavy - lose weight. Easy answer, huh?

Seriously though, you can substitute an exercise that I love to use called a "Standing Resistance Tube Chest Press". You just need some resistance tubing and a place to anchor it, like a door.

Anchor the tube and stand facing away from the tubes with your hands at your sides at chest height. You then press your arms straight out in front of you so you are essentially doing a push-up in the standing position. It's very important to keep your abs braced and tight throughout the movement. If you don't, you'll wobble all over the place like a flower in the wind.

Once you've mastered that movement, and are doing it perfectly, give the push-ups a try again. If at that point you can do at least 5 push-ups, you're good to go.

Now that you can do a few push-ups, but can't do the recommended number a workout calls for, you just need to tweak a few things.

Let's say you can do 5 push-ups and the workout calls for 3 sets of 10.

I want you to perform 3 sets of 4 push-ups. By only doing 4, rather than your maximum of 5, you ensure you won't completely tire yourself out, yet in total you'll do 12 push-ups, which is pretty good progress in my book.

Then each week, try and do more push-ups than the last. Pretty soon you'll be a push-up master and will be able to move on and do more difficult versions.

If you can do regular push-ups and want to step it up a notch and do some more difficult ones, check out these 2 videos I made:

http://www.youtube.com/watch?v=1CuvTYGxazc

http://www.youtube.com/watch?v=MsF3uyWBZNw

Have a good day!

Ed

P.S. - I love push-ups, and for good reason. They are an excellent upper body exercise and strengthen your chest, shoulders, triceps (back of your arms), upper back, abs, low back and glutes (butt). They are a fantastic fat burning move and they're one exercise that you can perform endless variations of. If you want to learn how to integrate push-ups into your fat burning workout, check out my Fat Loss To Go program now at www.fatlosstogo.com

Are Hidden Calories Sabotaging Your Fat Loss Goals?

In my training business, I have the pleasure of training married couples. Sometimes they train together and sometimes they come in at different times because they know they wouldn't be able to workout together without annoying one another (or me).

I've also had the opportunity to work with mother/daughter duos. Again sometimes they train together and sometimes not.

However I learn the most about the other when they don't train together. Not that I pry and try to wrestle out deep, dark secrets. Maybe I do sometimes as a form of bribery for the future, but not often.

But I learn a lot about the other's eating habits, entirely by accident. I don't ask, it just comes out through normal conversation.

What I find is that the other half of the duo is not entirely truthful with me.

Sometimes it's on purpose, but most of the time it's just an oversight.

People forget about certain parts of their daily diet.

They neglect to tell me that in addition to their morning eggs and toast, they put a lot of sugary jelly on the toast. Or that they drink 4 cups of coffee that are loaded with heavy creamer or sugar.

Again, I don't think my clients lie to me, I just think they don't realize what they're eating and how it can affect their waist line.

I call these things "hidden calories."

Hidden calories include things like jellies, sauces, salad dressings, juices, adding sugar to coffee or teas, etc.

They are things that seem minor, but can add up to hundreds of calories very quickly and if it's a habit to do them every day, that adds up to lots of fat over the weeks, months and years.

Do you have any hidden calories?

Do you put ketchup on every single bite of food?

Do you add a couple scoops of sugar to your morning cups of coffee?

Do you add salad dressing by the scoopful to your otherwise healthy salad, turning it into a calorie bomb?

Maybe you like to have a bagel for breakfast or for a mid-morning snack. That's all fine and dandy until you realize that most store-bought bagels are loaded with calories, the majority of them highly processed carbohydrates that will send your blood sugars through the roof, then send you crashing back to earth, only to be hungrier than before.

Maybe you eat perfectly all day (uh-huh, sure you do) only to succumb to a bowl of ice cream or cereal before bed. Bam! There's a few hundred worthless calories right there.

My point is that these hidden calories will add up...quickly. They will add up in the form of fat around your waist, on your butt or giving you a little more jiggle than you're comfortable with. Or, they'll just de-rail your otherwise healthy eating plan and stop your fat loss dead in its tracks.

Your assignment, should you choose to accept it, is to find these hidden calories and get rid of them (sorry, I watched Mission impossible the other day). Or at least greatly reduce them so they're no longer a factor in your fat loss.

Get rid of the sauces.

Cut your salad dressing in half.

Cut the sugar and cream out of your coffee.

Drink brewed green tea rather than the store bought kind that doesn't have all the health benefits anyway.

Think about what yours are and fix them.

Have a good day!

Ed

Summer Fat Loss Starts Now

I meant to post this last week, but didn't. Oh well, everybody makes mistakes. But it still holds true today, even though many of you in the U.S. don't check email on holidays.

Throughout the winter and early spring I kept reminding you that, in the U.S., Memorial Day was coming up.

I told you how Memorial weekend was the unofficial start to summer and how many people take their first trips to the pool, or beach on the long weekend.

I told you that you should set a goal for yourself and start moving in the right direction to achieving that goal by Memorial weekend.

Well, it's here. Did you achieve your fitness and fat loss goal?

Did you lose the amount of fat you said you would back in January or are you at the same point you were then?

Maybe you set some other fitness goal that didn't have as much to do with losing fat as it did with getting in better shape. Maybe you signed up for a run that was being held this weekend. If so, how'd you do?

If you didn't achieve what you set, don't worry about it. Just move on to the next goal.

The next big summer holiday here in the U.S. is 4th of July. There's barbecues, lots and lots of loud and annoying fireworks and more trips to the pool and/or beach.

Will you be ready for that one? You've got a little over a month, so if you set a good goal and stick to it you can achieve it.

You'd be amazed how much you can achieve in what seems like such a short amount of time.

So what is it? What's your goal?

Think about it.

Write it down.

Put it in places you'll see it routinely throughout the day like your bathroom mirror, refrigerator door, desk, computer monitor, in your car, etc.

Look at it and read it out loud throughout the day and ACT!

To steal a corny, but worthwhile, line from Nike "Just Do It!"

Have a good day!

Ed

P.S. - If you need help getting started on your fat loss goals, check out my Fat Loss To Go program at www.fatlosstogo.com. The main program is a 16 week fat loss program designed to be done in around 15 minutes per day and all from the comfort of your own home. Plus with all the bonuses included, you'll be doing workouts for well over 6 months before you repeat anything. Give it a try. I promise you'll love it.

Why Do You Want To Lose Fat?

I like to talk about my daughter and family life quite a bit in my newsletters.

I don't do it to brag...well maybe I do.

But one of the main reasons I fill you in on my family life is because it is very, very important to me.

It's the reason I work so hard.

It's the reason I put in a lot of 12 hour days.

I want to work very hard now and build something so that sometime soon I won't have to work as hard and can spend more time doing the things I really love like taking my daughter to the pool, zoo or children's museum. Or just get to take her to the park more often when the weather's nice, which is kind of rare here in Nebraska.

It's also a reason I work hard when I do my own workouts.

I want to have as much energy as humanly possible so that I can keep up with her. I couldn't possibly see myself as one of those dads who gets worn out because he's too out of shape to play with his kids.

I also have my vanity reasons for working out so often (who doesn't want to look better?), but a big reason is for health.

What's your reason?

Why do you want to get in better shape and lose fat, or stay at your current fitness level?

Do you have a reason?

If not, you better get one figured out because it's very important.

Your success may hinge on it.

If you don't have a strong reason, a strong "why" for wanting to get lose fat, get healthier, then what's going to stop you from having seconds at the buffet line? What's going to motivate you?

You need a "why". You need a very strong "why".

Is it your kids?

Maybe your doctor told you that you're pre-diabetic and that you need to get your weight under control before it becomes full blown diabetes.

Maybe you someone in your family died of a heart attack and you don't want to succumb to the same fate.

Or maybe you just want to look as good as possible with or without your clothes on.

That's fine. That's one of my reasons. I think that's probably one of yours too, if you were totally honest.

That's your assignment for today.

Figure out your "why". I'd actually like you to tell me what your "why" is. I want to know.

Plus it helps to tell someone you can trust to help hold you accountable. I may not be able to stop you from eating the french fries or drinking your third (or sixth) beer, but I can check in on you from time to time and make sure you're on track.

Have a good day!

Ed

Push-up variations

I love push-ups. I do them in every single workout and I try to include them in as many of my clients' workouts as possible.

Plus my boot camps do A LOT of push-ups on a weekly basis.

There really is no better upper body movement than the push-up. It works virtually every muscle in your upper body including your chest, shoulders, upper back, triceps (back of your arms) and last but not least your abs/core.

That's right! Push-ups are a core exercise. If your core wasn't working, your stomach would sag like an old horse...and if your stomach sags like an old horse while doing push-ups, keep your stomach and glutes tight. It'll make the exercise much more effective.

The problem with push-ups, though is that they can get a little easy after a while and you need to change it up a little bit.

So I made a video to show you a few "intermediate" push-up variations. I want you to give these a try the next time you do push-ups.

Check the video out below.





Have a good day!

Ed Scow

Want To Know How I Fit 7 Servings of Fruit In Before Lunch?

Yesterday I told you about the importance of “baby steps” when it comes to anything having to do with nutrition or exercise.

My point was that you shouldn’t have the idea in your head that you can go from 0 to 100 just by flipping a switch. You need to take small steps over and over again in order to make big changes.

Today I’m going to give you a few more pointers dealing with the idea of baby steps.

Let’s say that your goal for the next couple weeks is to add more fruits and vegetables to your daily diet.

Here’s what I do that gets me 7 servings of fruit in before lunch.

Everyday for breakfast I have a smoothie. It’s part of my routine. I have a glass of green tea, then make my smoothie and head out the door. The smoothie contains blueberries, blackberries, raspberries, pomegranate juice, ground flax seeds, wheat germ, protein powder and a little skim milk.

When you have a breakfast like that, calorie counting isn’t really even a concern. I’ve heard trainers and other fitness/nutrition people tell their clients or readers not to eat bananas or other fruits because they’re too high in carbohydrates. That’s a bunch of bull. I’ve never known anyone to get fat because they eat too much fruit. Not only that, but most bananas are only around 100 calories.

Anyway, back to my 7 servings of fruit before lunch.

That breakfast nets me 4 servings of fruit right off the bat. A serving berries is ½ cup and I have ½ cup of each of those berries, plus the pomegranate juice adds another serving.

Then mid-morning I’ll have an apple and a banana. Most bananas actually count as 2 servings, an a medium sized apple counts as 1. So there’s my 7 servings all before lunch.

My energy levels are through the roof in the morning and it’s all because I get all that fruit with the vitamins, minerals, carbohydrates, fiber and protein.

So if a healthy breakfast is your first “baby step”, follow my lead and have a healthy, fat fighting, immune system boosting smoothie everyday.

What if your “baby step” is that you want to start doing fat loss workouts 5 or 6 days per week, but you only regularly exercise 2 or 3 times? Then what?

Make an appointment with yourself. That’s the easiest way to ensure that you’ll find the time and stick to it.

You might have to get up 30 minutes earlier or miss your daily lunch with friends or co-workers, but so be it.

By setting a fat loss workout appointment with yourself, and sticking to it, you’ll be that much closer to setting that new habit in stone.

And healthy habits are no different than bad habits in one respect. They are hard to break.

Once you’ve changed a couple things for the better and you see and feel the results, you will actually feel guilty if you begin to break that habit for a couple days.

If you get used to exercising 4-6 days per week and have to miss a couple for whatever reason, it will eat at you because you know how much better you feel for it.

Or, if you begin to have a healthy smoothie every morning for breakfast and you forget one morning, or decide to do breakfast out with some friends and eat something unhealthy, you will feel guilty and might even get a stomach ache because you’re not used to the unhealthy meal.

Your body yearns to run at its peak. It wants to be healthy and fit, you just have to give it the means.

So, what are your baby steps? Figure them out and start today!

Have a good day!

Ed Scow

P.S. – If you want to try having a smoothie every morning for breakfast, one of the bonuses that comes with my Fat Loss To Go program includes over 100 different smoothie recipes. With that eBook, you really have no excuse on what to have for breakfast. Plus, smoothies make a great post-workout meal. Check it out at www.fatlosstogo.com

The Easiest Fat Loss Nutrition Tip I Can Possibly Give

The other day I was training a client and she asked me about nutrition.

We got to talking and she asked me "What's the easiest thing you can tell me? What one nutrition tip can you give me that will help me lose fat and stay healthy?"

That was a very good question. And a tough one to boil down to just one thing.

I'm not very good at giving one sentence answers.

What I came up with was a pretty good tip, though.

I told her if it has no chance of spoiling, don't eat it.

Pretty simple, right?

Well, think about it. What foods spoil?

Fruits, vegetables, dairy products, breads, meats, etc.

What foods don't spoil and would probably still be edible after a nuclear blast?

Processed carbohydrates like crackers, chips, or basically anything that comes in a bag or box or can.

I know that chips and crackers can get stale, but that's not the same as eating a banana after it's sat on your counter for a few days. Stale chips are still edible. Ask any poor college kid.

I could go in farther with this tip and get into whole-wheat vs. white, non-fat dairy vs. 2%, and lean meat vs. fatty and that would be a very good conversation. I'll save that for another day because I was asked about 1 tip, not a research project.

I will however go a little farther into that tip and give you some advice for your next trip to the grocery store.

Stay on the edges of the grocery store and don't venture into the middle aisles. The outside of the store is where all the fruits, vegetables, dairy, and meats are as well as their organic counterparts. These are the foods you want to stock up on.

Not only are those foods that spoil the ones that will help you lose fat, but they're loaded with the things that our bodies need to survive.

They have the vitamins, minerals, cancer-fighting phytonutrients, enzymes, proteins, amino-acids and healthy fats our bodies must have in order to stay healthy and live a full life. A life without constant colds, trips to the doctor and an ever-growing waist line.

However, when you venture down the dark, cavernous center aisles you get into the highly processed items like kids' cereals, chips, crackers, sugar-laden condiments, soda, alcohol, etc. and those are the things that will make you fat and unhealthy.

Simple enough, right?

I promise you that if you take this one, overly simple piece of advice and put it to use you will see results. And not only in your waist line, but how you feel too. You will be more vibrant, have more energy, your skin will look and feel better, your hair will look and feel better, plus you'll start to strip the goo off your waist line.

So do it and do it today.

Have a good day!

Ed

P.S. - I'm working on getting a lot of good nutrition bonuses from some fitness professionals I know to be added to my Fat Loss To Go program. There's going to be recipes, fat loss tips for people on the go, etc. Once I get all these bonuses together, they'll be up on the site as f.ree bonuses. However, if you buy before then I'll be sending you all the bonuses at no additional cost.

There's also going to be a ton of new workout bonuses in there too including abs specific workouts, workouts geared towards women's trouble spots and men's trouble spots, etc.. So make sure you don't miss out! Go to www.fatlosstogo.com today and get it purchased!

Want To Know How To Enjoy Your Favorite Foods And Still Lose Fat?

I love LIFE cereal.

To be more precise, I love Cinnamon LIFE cereal.

It's a guilty pleasure. I know I shouldn't. I know that it's a horribly processed carbohydrate, with no nutritional value, and will do nothing but mess with my blood sugar levels if eaten by itself, but I love it. I'm the grown-up version of Mikey.

In the past, I've actually been known to eat a bowl (or 3) for lunch...but only as a "cheat" meal, and only on a very rare occasion.

See, even a personal trainer isn't perfect with his eating.

But there's a better to fit in my guilty pleasure of Mikey's favorite cereal. As I've said before, one of my favorite snacks is homemade trail mix. My wife buys almonds and other nuts in bulk and puts in raisins, craisins and my Cinnamon LIFE cereal.

That way I can get a high protein, high fiber, vitamin and mineral packed, easy to transport and eat snack in and still enjoy a guilty pleasure. Plus those extra carbs actually help out with my busy training and massage schedule.

That's how you can enjoy a guilty pleasure and still make it healthy.

If you like ice cream, give it a little punch by adding some high fiber raspberries or blueberries. Or you can put a mixture of those two and throw in some strawberries too. It'll make the ice cream taste a lot better and make it a little better for you.

Or if you're a candy bar junky, just buy a small package of "bite size" bars and pack them with your lunch and have one after you eat your chicken breast sandwich, apple and broccoli.

My point is that you don't have to give up your favorite foods just because you want to lose a little blubber. You just have to figure out sneaky ways to keep them and minimize the size and frequency of those guilty pleasures.

You can have them on occasion, even daily if you do it right and only have very small portions.

In fact, I recommend that you still keep your favorite unhealthy foods in your regular eating plan.

It'll help keep you sane.

It'll help ensure you actually stick to your new healthy, fat fighting lifestyle.

Think of it this way. Have you ever seen those hidden camera shows where they put a plate full of junk foods in front of little kids and then leave them unattended?

If you haven't, let me fill you in.

The kids whose parents let the kids have a little treat every now and again will only take a few bites of the junk food and then continue playing.

But the kids whose parents totally restrict the junk food go CRAZY and stuff their faces. They come unhinged and become junk food junkies.

Don't be kid on a sugar high.

Let yourself have an unhealthy snack every once in a while. It'll do your body good.

Just make sure it's small and only done on occasion.

Have a good day! And snack well!

Ed

P.S. - Did you like this nutrition tip? The nutrition manual that comes with my Fat Loss To Go program is loaded with common sense fat loss nutrition advice just like this. Check it out at www.fatlosstogo.com and don't forget that within the next week or so I'm going to have a big announcement including lots of new bonuses, and if you've already purchased the program, you'll get them sent to you at no additional charge.

How To Instantly Shrink Your Waist Line By 1-2 Inches

I'm sorry about the subject line, but I wanted to make sure you read this.

But that is the most common question I get, not only from clients but from everyday people who have found out I'm a personal trainer.

"How do I get rid of this...quickly?" It's usually asked while grabbing a hold of a little goo sitting on the tummy.

The proper answer is that it takes exercise and better eating habits, but there is a quicker answer that may surprise you.

All you have to do is learn to control your abdominal, low back and butt muscles and you will instantly lose a couple inches off your stomach.

It's not really magic, it's just learning to use proper posture while sitting and standing.

Today's population has horrible posture. I see it everyday, not only in my training studio and massage clients, but just from "people watching".

Everybody is slouching with rounded shoulders, flat butts or they let their gut hang out which gives them a big curve in their lower back.

That's why I am constantly telling my training clients to keep their tummies tight while doing their workouts.

The ladies in my boot camps can attest to this. I'm constantly harping on them to keep their tummies tight.

I can tell when they are and when they aren't, because their stomachs will shrink by a couple inches when they keep their stomachs tight and controlled.

It's probably the easiest thing you can do, right now, to make your stomach shrink. Not only that, but your body will feel better.

When you have poor posture, or let your stomach muscles get too relaxed, your body has to work harder to keep you upright. That means you'll get tired easily.

Not only that, but you won't perform as well in your day-to-day tasks. All because of poor posture.

So here's what you can do right now, while reading this, to help remedy the situation.

Sit up straight, or stand up straight. Lift your chin up so you're looking straight ahead.

Pull your shoulders back by squeezing your shoulder blades together. Lift your chest up and relax your shoulders so you're not all hunched up.

Now contract your abs like someone is going to punch you in the gut. Not too hard, just enough that you know they're tight.

Now, if you're someone who lets their gut hang out, creating a nasty curve in your lower back, I want you to tighten your glutes
(butt) and "tuck your tail under" so that your stomach comes back and that curve in your low back goes back to normal.

If you've done this right, you should look like a soldier standing at attention.

There's a reason soldiers look so fit and intimidating when they're standing at attention. They're using perfect posture (plus they're in damn good shape). They're standing upright without any hunches and are not letting their guts hang out.

Practice this routine multiple times per day until it becomes routine.

Not only that, but when you're exercising, concentrate on keeping your stomach tight. You will be amazed at the results you see in the mirror. Actually, that's another good tip. Practice this in front of a mirror.

You, and the people around you, will think that you have lost 10 pounds.

Have a good day!

Ed Scow

P.S. - Every one of the workouts in my Fat Loss To Go program focus not only on fat loss, but giving you better posture. I didn't design the program using any of the fancy machines found in a health club, which can make the problems worse. These workouts will give you better posture, when done correctly, and will have you keeping your stomach tightened, which will help you lose even more inches off your waist line. Check it out at www.fatlosstogo.com

10 Minute Fat Loss Workout

I love doing 10 minute workouts.

Some people don't seem to think that a workout that only lasts 10 minutes can be worthwhile, however when done correctly they are FANTASTIC.

They are great if you don't have the time to fit in a longer workout, or if you just want to do something different.

Below is another one of my 10 minute workout videos. Check it out and give this workout a try sometime. Just make sure you make it challenging.

No weenie weights!

Hotel Room Fat Loss Workout

Last week I got back from a fantastic, but very short, trip to Toronto where I had a mastermind meeting with 10 of the top fitness professionals in the world.

That’s no exaggeration.

Most of us were fitness professionals only, but a few were nutrition experts and I’ve got some very exciting things planned with all of them in the near future.

Anyway, I learned two very valuable lessons while in Toronto.

The first thing I learned was that there are a lot of refugees from Somalia in Toronto. My cab driver to the hotel was from Somalia and when asked about his home he didn’t seem too eager to talk about it.

I took the hint.

The next thing I learned is that when doing your bodyweight workout in your hotel room in the morning you should catch your breath before answering the door to tell housekeeping to go away.

I was near the end of my workout when I got the knock and ran to answer the door to tell her to go away…and I was panting.

She looked at me kind of funny and said she’d come back later.

So that’s where this newsletter has taken me. Hotel room workouts.

My workout only took me about 15 minutes to complete, included nothing but bodyweight exercises, and as the housekeeper found out, left me breathless.

So here’s what I did, and you should try too the next time you find yourself in a hotel but not wanting to head down to the workout facility.

I did a quick warm-up consisting of push-ups and squats. I did 3 sets of 10 each with little to no rest between sets.

I then did 4 sets of the following supersets, only resting 20-30 seconds after the second exercise before returning to the first:

1A) Push-up w/Hand Raise – 12 per hand
1B) 1-Leg Hip Extension – 15 reps per leg

2A) Pike Push-up – 15 reps
2B) Reverse Lunge – 15 reps per leg

3A) “T” Push-up – 16 reps
3B) Overhead Squats – 20 reps

After those exercises, I had a pretty good sweat worked up.

You could even give that workout a try this weekend. Do it first thing in the morning before anything else gets in the way and pushes the workout to the back burner.

Have a good weekend!

Ed Scow

P.S. – As I said earlier, I met with 10 of the greatest fitness and nutritional professionals in the world this week and have some exciting things in the works for my Fat Loss To Go e-book (www.fatlosstogo.com). Stay tuned in the coming weeks for more information.

Eat Your Cake and Lose Fat Too!

"So, who's going to be the first one to eat the cake?"

That's the question I asked recently when I was at small business meeting up in Toronto.

There were 10 fitness professionals in the room and we had lunch catered to the meeting room...and there was chocolate cake.

Everybody was looking at it and you could tell everybody wanted it, but we're fitness professionals. We shouldn't eat that stuff, right?

So do you think anybody ate it?

Absolutely! By the end of lunch the ENTIRE cake was gone. And you know what? It was fantastic.

What's my point?

You have to relax a little bit every once in a while. Just because you're on a fat loss program doesn't mean you have to totally throw out your favorite foods.

If you try to do that, you will fail. And you will go crazy in the process of your failure.

Many of my clients who have tried fad diets in the past tell me that they simply can't stick to the program because they're too restrictive and make the person totally eliminate the foods they love. Or they make you eat something that you don't like.

That's just insane. And it sets you up to fail. And it makes you crazy.

Here's where me and my fellow fitness pros differ from the majority of the population and why we were able to eat the cake - guilt free.

We all worked out in the morning before our meeting. Not long workouts. Mine only took about 15 minutes and included all bodyweight exercises (it was a workout from my Fat Loss To Go program) and I didn't have to leave my hotel room, which meant no worries about bags under the eyes, stanky breath or the proper workout attire.

The other thing was that our lunch and snacks all included healthy food.

We had bananas, apples, pears, oranges as well as yogurt and for lunch we had sandwiches (whole wheat bread and low-fat meats) and salad.

That means that it's OK to splurge every now and again on something like chocolate cake.

So lighten up.

Have a piece of cake.

And don't feel guilty after you eat it.

Just make sure you stick to your fat loss workouts and healthy eating the rest of the time.

Have a good day!

Ed Scow

P.S. - Sorry there's no video today. I had planned on filming a video up here in Toronto, but I forgot my camera. Oh well. But if you're looking for some awesome fast fat loss workouts, check out my Fat Loss To Go (www.fatlosstogo.com) program. All the workouts can be done in as few as 10-15 minutes and done in the comfort of your own home, or hotel room.

If You Want To Lose Fat, You Must Watch This

This is the time of year where your mentality towards working out and eating right go one of two ways.

You either:

1. Kick it in gear because you know that summer is coming and you don't want to be that person at the pool or lake who doesn't take their shirt off.

Or,

2. As the weather gets nicer you begin to tell yourself that you've got too many things "going on". You don't have time. The kids are out of school and you want to be around them. You golf and do yard work and that's enough. You go for walks around the neighborhood when the weather's nice and that's enough.

Don't fall into category 2. You must workout and stick to your healthy eating habits. Or if you haven't started yet, DO IT RIGHT NOW!

Watch this video if you need a swift kick in the pants. It's an awesome video and makes you think.



So? Are you going to start now? Or do you still think you don't have the time.

10 Minute Bodyweight Workout

I get a lot of questions about what to do in a 10 minute workout.

Well, below you'll see a video of one of my favorite 10 minute workouts. It's called a "Push-up & Squat Ladder" and, if done right, is an awesome workout.

Make sure your push-ups and squats are done with good form...no half-squats or half-push-ups.

This is my first ever video, and there were a few cuss words said trying to get it done (and yes I know that when I said to do 3 push-ups I only did 2).

Plus I think I'm the only person who actually looks skinnier on camera than in person. Isn't the camera supposed to add 10 pounds?



Be sure to check back here regularly because I am going to try to add a new workout video every week.