One of the best and fastest ways to lose weight is to totally cut wheat and grains out from your diet.  But cutting out grains has lots of very surprising health benefits.

So if someone joins bootcamp with high blood sugar, high blood pressure, high inflammation, low HDL, high triglycerides, high LDL, and a lower belly bulge. Eliminate all grains and in 90 days they have lost 20 pounds of fat, blood sugars normalize, triglycerides drop dramatically, HDL goes up, LDL goes down, and c-reactive proteins (inflammation markers) drop.

If that’s not enough benefits for you… here’s some more!

- Improve Rheumatiod Arthritis Symptoms: This is a big one for me personally. Get rid of grains and painful thumbs, fingers, wrists, and ankles clear up remarkably fast (getting rid of dairy and sugar will help too). Lots of people have found that once the conditions are gone, one serving of wheat will give them a painful throbbing in their joints that lasts for hours. No grains, no pains

- Reduction or Elimination of Irritable Bowel Syndrome

- Reduction or Elimination of Gastroesophageal Reflux Disease (GERD)

- Improved Mood: Getting rid of grains will make you happier and will stabilize your moods. Did you know that wheat is a cause of a type of schizophrenia and bipolar illness?

Cut out wheat and you’ll cut out mood swings.

(More info on nutrition and mental well being: End Emotional Eating, Sugar Cravings Taking Over Your Brain, and Natural Nutrition To Fight Depression And Anxiety)

Fix Ulcerative Colitis: The stomach pain, gut cramping, and diarrhea from ulcerative colitis can be eliminated by cutting out wheat. Ulcerative colitis sufferers are negative for the antibodies for celiac disease and almost all their symptoms come from eating grains.

Higher Libido For Both Men And Women: Cutting out grains will improve sex hormones and endothelial response. (Endothelial cells are what line the inside of blood vessels. Improving endothelial response will result in increased bloodflow to genitals)

Clearer Skin: Eliminating wheat helps clear up eczema, acne, rashes, itching, and bags under your eyes. Sounds good to me!

People with celiac disease can DIE from eating wheat. What else do you eat regularly that can make you so sick and do so much damage to your body?

Cut out grains today and stick with it for at least two weeks. You’ll be so amazed at how much better you feel that you’ll never want to go back.

This time of the year we can’t avoid Holiday parties and their evil twin “Alcohol”.

If you know me, you know that I am a big advocate of a balanced lifestyle. I preach moderation NOT restriction.

So without further ado, let’s talk a bit about our friend “alcohol”…

Alcohol And Fat Loss – What You Need To Know

One question that often presents itself to many dieters who are trying to shed their extra pounds is whether alcohol can be included in their nutrition plan.

Alcohol is something that most adults do like to indulge in from time to time – some more often than others

So what’s the real deal about alcohol and your progress? Is this something that you can make room for in your diet or is it something that you need to give the boot?

Alcohol And Calories

The very first thing that you need to take note of is how many calories are found in alcohol. Alcohol itself contains seven calories per gram, whereas both proteins and carbs contain just four. Fat comes in at the highest calorie value per gram at nine, which places alcohol right in the middle.

But what’s often worse is what the alcohol is mixed with. If you’re drinking your alcohol with high calorie or fat mixers such as cream, sodas, or sugary mixers you could easily end up with a drink that packs in well over 300 calories per serving.

If you take in three or four of these over the course of the night, it’s really going to add up.

Alcohol And Fat Metabolism

The second important thing that you need to note is the impact that alcohol consumption will have on your fat metabolism. The minute that you put alcohol into your body, all fat burning is going to come to a halt.

Your body views alcohol as a toxin and as such, as soon as it comes in, it’s going to do everything it can to rid itself of this alcohol. No further fat will be burned off until it’s out of your system.

Only then will you start burning up body fat again. So if you consume quite a bit of alcohol one night, you can expect to see your rate of fat loss drop off for a significant period of time.

Alcohol And Your Recovery

Finally, the last important thing to note about alcohol consumption is the impact it will have on your recovery rates.

In addition to putting the brakes on all fat burning taking place in the body, the second thing that alcohol is going to put the breaks on is protein synthesis.

This means that no further lean muscle tissue will be built up as long as that alcohol is in the body.

Again, you can imagine what this is going to do to your workout goals.

So as you can see, if you want to be truly successful with your fat loss and workout program, it’s best if you can forgo alcohol for the time being. One drink every now and then may not hurt all that much, but if you’re taking in any more than this, it will definitely hinder the progress that you see.

One of my favorite paleo/primal eating books is: NeanderThin: Eat Like a Caveman to Achieve a Lean, Strong, Healthy Body by Ray Audette.

In Neanderthin you can find the Ten Commandments of Eating Like A Caveman.  They are…

Thou Shalt Eat:

• Meats and Fish
• Fruits
• Vegetables
• Nuts and Seeds
• Berries

Thou Shalt Not Eat:

• Grains
• Beans
• Potatoes
• Dairy
• Sugar

If you want a few ideas of what to eat and what to avoid, I’m going to list a few options from each of the “commandments.”

Meat and Fish:

Beef, veal, lamb, pork, venison, chicken, turkey, ostrich, duck, pheasant, quail, rabbit, buffalo, moose, elk, seal, bear, squid, octopus, goose, oysters, clams, mussels, lobster, crayfish, hlibut, cod, salmon, eel, trout, bass, carp, sardines, tuna, whitefish, orange roughie, all other wild fish

Fruits:

Apples, cherries, pears, peaches, melons, cucumbers, tomatoes, bananas, avocados, plums, olives, figs, dates, mangoes, kiwi, star fruit, pineapple, plums, pomegranates, passion fruit, peppers, watermelon, cantaloupe, honeydew, oranges, lemons, limes, tangerines, tangelos, citrons, nectarines, papaya.

(Note: If you’re eating paleo-style to lose weight, minimize your fruit intake)

Vegetables:

Lettuce, cabbage, kohlrabi, kale, rhubarb, cauliflower, flowers, broccoli, asparagus, parsley, spinach, celery, carrots, onions, mushrooms, greens, tea leaves, radish, arugula, leek,endive, dandelion, brussels sprouts, artichoke, mint, basil, marjoram, oregano, rosemary, sage, thyme, fennel, onions, garlic, shallots, bay leaves, cloves, saffron, and any other part of a plant that is edible raw.

(Here are some of my favorites: http://woldfitness.com/2011/06/8-salad-boosting-greens/)

Nuts and Seeds:

Almonds, walnuts, pecans, Brazil nuts, acorns, hickory, filberts, macadamia, flax, sesame, poppy, coriander, celery, anise, caraway, chervil, cumin, dill, fennel, mustard, and any others that are edible raw.

(Note: Peanuts and cashews aren’t on the list!)

Berries:

Grapes, blueberries, raspberries, blackberries, acai, boysenberries, strawberries, currants, and any others that are edible raw.

And now the FORBIDDEN FOODS, bwahahahaha!

Grains:

Corn, wheat, barley, rye, rice, oats, millet, and all products made from them.

(For more about the problems with wheat, check out:

Grains SUCK!

How To Make Paper Mache In Your Gut)

Beans:

All varieties of hard beans, lima beans, green beans, wax beans, peas, peanuts, chocolate, soy, fava beans, and all products made from them.

(More on soy: Soy, My Nipples, And Your Health)

Potatoes:

All varieties of potatoes and yams, beets, taro, cassava (tapioca), turnips, and all products made from them.

Dairy:

Milk, cheese, yogurt, whey, butter, and all products made from them.

Sugar:

Fructose, sucrose, maltose, dextrose, lactose, corn syrup, molasses, and all products made from them.

(For further reading: 99 Ways Sugar Is Poisoning You)

I hope these lists get you started thinking in some new directions next time you hit the grocery store or farmer’s market!

Neanderthin is out of print, but you might be able to find a copy on Amazon:

I hope you’re having a great holiday weekend!

The 4th of July is a time to celebrate this GREAT Country we live in with your family and friends.

Most everyone will be celebrating at picnics and parties where you’ll be surrounded by high fat foods, sugary drinks, and killer desserts.

Essentially… Foods laced in a ton of FAT and SUGAR! Not the best environment for losing weight and sticking to a healthy eating plan.

Here are a few eating tips that will help you cut down on junk, yet give you the satisfaction of not totally depriving yourself:

1. Skip the hot dog and have a grass-fed hamburger instead.

2. Grill a chicken breast with a NEW seasoning or marinade.

3. Skip the bread with your burger.

4. Skip potato chips and choose veggies with a guacamole dip.

5. Skip high sugar desserts and make a dish of Greek yogurt with fresh strawberries and blueberries, it will have a red, white, and blue theme!

6. Skip the deep-fried fries or mashed potatoes and make a blue Okinawan sweet potato dish.

7. Make your potato salad with mustard instead of mayo.

8. Make a fresh salad with a ton of veggies and put the dressing in there lightly – oil and vinegar or balsamic vinaigrette. NO cream dressings.

11. Use smaller plates! Have big portions of healthy items and smaller of not-so-healthy.

12. Don’t hang out near the food table!  Play with the kids instead :p

13. Drink light beer, red wine, and skip anything with soda! Make a pact with yourself to have a glass of water in between each drink.  (For holiday drinking tips, check out this post: Ways To Beat A Hangover)

14. Bring a healthy dish YOU like and don’t go hungry.

15. Eat some healthy snacks before the party so you don’t go crazy once everything is out.

16. Send leftovers home with everyone else!

Use these tips to help you stay on the weight loss track

I wish you and your family a Happy & Safe 4th of July!

Estrogen levels in men are a hot topic in the news right now.

Men with high estrogen levels are more likely to store their fat in their chest and lower abs.  Plus it leads to some nasty health issues and chronic diseases.

Testosterone levels in men are 15 to 50% lower compared to 50 years ago.  (This probably leads to the saying “You’re half the man your grandfather was!”)

I’ve put together a short list of estrogen-lowering tips for men, check ‘em out:

1.  Eat organic, local, pesticide-free produce.

Preferably grown yourself or from a farmer’s market.

Pesticides and herbicides have been shown to increase estrogen levels.

2.  Eat organic, local, hormone-free meats.

Most commercially raised livestock is pumped full of hormones and antibiotics.

These hormones and antibiotics will raise your estrogen levels, damage your body, and lead to heart disease and cancer.

To really maximize the health benefits of the meat you eat, get grass-fed beef.

3. Avoid commercial protein powders for the reasons in #2

If the animal has been pumped full of hormones and antibiotics, it stands to reason that the milk from the animal will be full of hormones and antibiotics.

If you drink whey protein from an animal full of chemicals, your estrogen levels will rise.

4.  Avoid eating and drinking out of plastic

Plastic has been linked to increased estrogen levels.  Keep your food in glass containers and drink out of stainless steel bottles.

The worst plastic for you is type #7 (it has a little 7 on the bottom).  Avoid this plastic at all costs, don’t even use shampoo from type 7 bottles.

5.  Don’t eat “modern foods”

Almost everything that comes from a box, bag, or bottle is bad for you.

Follow the paleo nutrition rule: only eat what a caveman would eat.

All the chemicals and preservatives in modern manufactured foods will raise estrogen levels, make you fat, and lead to health problems.

6.  Eat tons of cruciferous vegetables

Cruciferous vegetables like broccoli and cauliflower have been shown to reduce estrogen levels.  A side bonus is that they are effective cancer fighters.

Tired of broccoli?  Here’s a list of other cruciferous vegetables:

• horseradish
• land cress
• ethiopian mustard
• kale
• collard greens
• Chinese broccoli
• cabbage
• brussels sprout
• kohlrabi
• broccoli
• broccoflower
• broccoli romanesco
• cauliflower
• wild broccoli
• bok choy
• komatsuna
• mizuna Brassica
• Rapini (broccoli rabe)
• flowering cabbage
• chinese cabbage
• napa cabbage
• turnip root
• turnip greens
• rutabaga
• siberian kale
• canola/rapeseed
• wrapped heart mustard cabbage
• mustard greens
• tatsoi
• arugula
• garden cress
• watercress
• radish
• daikon
• wasabi

7.  Avoid alcohol

Alcohol is highly estrogenic.  A drink a night or a few drinks on the weekend will boost your estrogen levels and keep fat on your body.  Which leads to…

8.  Lose excess body fat

Most people forget that fat has an impact on hormone levels.

It is essential for men to get their bodyfat below 15% for health and to combat estrogen levels.

No booze, no junk food, cut the carbs, and do metabolism boosting workouts at least 3 times a week.

9.  Drink purified water

Water quality is getting worse and worse as it is recycled and chemicals are added.

Get a high quality water filter and use it for all of your drinking water, coffee, tea, and ice cubes.

For bonus estrogen fighting points, get a filter for your shower head as well.

10.  Get more sleep

Lack of sleep will cause your estrogen levels to rise.  Make a deal with yourself that you’ll be in bed early enough to get a full night’s sleep.

Darken your bedroom, avoid TV or computer an hour before bed, and don’t drink caffeine late in the day.

That’s it, 10 simple ways for you to lower your estrogen levels.

With low estrogen levels, not only will you be healthier and leaner, it will be easier for you to add muscle, recover from injuries, and have a great body.

Do you ever hear things like this?

“Comfort food”

“Special treats”

“Reward meals”

What exactly is “comfort food”?

According to Wikipedia: “food consumed to improve emotional status, whether to relieve negative psychological affect or to increase positive feeling.”

Comfort foods “improve emotional status” by turning on the reward centers of your brain.  You feel more like a winner after you eat your comfort food.

And, as Charlie Sheen will tell you, winning is addictive.

But the problem with comfort foods is that they lead to comfort bodies:

What if there was a way to turn OFF the food reward centers of your brain?

A way to turn down the need for the emotional lift that comfort foods can bring?

Turns out you can turn down your “neural response to visual food stimuli”:

Obesity (Silver Spring). 2011 May 5. [Epub ahead of print]
Neural Responses to Visual Food Stimuli After a Normal vs. Higher Protein Breakfast in Breakfast-Skipping Teens: A Pilot fMRI Study.
Leidy HJ, Lepping RJ, Savage CR, Harris CT.

This study used brain imaging scans to see if breakfast would alter brain activity in overweight girls and to see if additional protein would produce more alterations.

It did.

The group that ate a higher protein breakfast (50 grams of protein) had a much reduced food motivation and reward response.

What does this mean for you?

Eating a higher protein breakfast will help you stop viewing food as a reward.

Now, fifty grams of protein may seem like a huge amount (especially if you’ve been skipping breakfast)…

So I want to give you a simple plan that WORKS: It’s called 30/30/300.

• Eat breakfast within 30 minutes of waking up
• Eat at least 30 grams of protein in your breakfast
• Eat at least 300 Calories at breakfast

Simple

Following the 30/30/300 plan will raise your metabolism, help you lose weight, and cut down on comfort food cravings.

For more info on food cravings and brain chemistry, check out these other articles from Wold Fitness:

Sugar Cravings Taking Over Your Brain

Are You An Emotional Eater? (Quiz)

End Emotional Eating

Just to lighten up your day – no pun intended!

Have a great day!

Does your upcoming vacation have you worried about your waistline? You should be.

The average person gains almost a pound a day while on vacation.

But that doesn’t have to be you. Most of the time extra pounds sneak up on you when you least expect it, so decide right here and now that your vacation will leave you slimmer than when you left.

All you have to do is have a plan.

As you embark on your next vacation adventure, use these 7 tips to come home fitter than when you left.

Trick #1: Cut Your Carbs

Vacation days are notorious for carbohydrate rich meals, and it’s a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing at least one meal per day to go carb-less.

-Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries or pancakes. Skip the toast and fill up on egg whites and lean breakfast meats.

-Lunch: A great carb-less lunch is a salad with lean meat. It’s so filling and satisfying that you won’t even miss the bread.

-Dinner: Since you’re on vacation, you don’t want to feel deprived, so dinner is the hardest meal to go carb-less. But if you’ve indulged at breakfast and lunch then make it a point to cut the carbs at dinner. Stick with veggies and lean meats.

Trick #2: Be Active

If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.

Trick #3: Indulge with Control

Eating out is a must while on vacation. Whether you’re visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all – you are on vacation after all…right? – that isn’t the best for your waist.

When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.

Trick #4: Don’t Eat Late

One of the easiest tricks for preventing weight loss is to simply stop eating 3 hours before you go to bed. This is especially effective while on vacation. So skip that late night indulgence and wake up looking and feeling great.

Trick #5: Snack Healthy

Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it – it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking…rest stop vending machines, gas station quickie marts and a never-ending string of fast food joints along the highway.

This summer cut unhealthy snacking off at the pass by bringing along your own healthy options. Dried or fresh fruit, unsalted nuts, beef jerky, and cut veggies  are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal.

Trick #6: Avoid Fried Foods

While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.

While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories per gram that proteins and vegetables carry – so you can see that consuming fried foods will drastically increase your caloric intake.

If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are never fun…especially while on vacation!

Trick #7: Team up with a Pro – Yours Truly!

Well, fitness is my specialty…and since you are serious about creating a healthy and fit physique – get some serious your results by teaming up with me.

Together we will help you get promptly to your goals – something that you will appreciate while on vacation and at home.

Is Cardio Making You Fat?

Special Guest Article by Shawna Kaminski

What kind of cardio are you doing? If you’re doing long, slow, low intensity cardio, then you’re going to burn calories WHILE you’re exercising.

But is this most effective fat burning cardio you can do? The kind where you barely break a sweat?

For the time and energy you invest, is there a more effective way?

Is it possible to burn calories even AFTER your exercise session is over? (As well as burning calories DURING exercise?)

Of course! If you’re ever heard of HIIT, or high intensity interval training, then this is your solution.

With HIIT your workout time is literally cut in half and you’ll burn more calories during your workout. As well, some studies have proven that you’ll continue to burn calories for up to 38 hours AFTER your HIIT workout with an elevated metabolic rate. This means that you could train on Monday morning and still be burning calories Tuesday night!

Sound too good to be true? What’s the catch?

The kicker is that for the short time invested in HIIT, you really need to push yourself and get a sweat on. It’s not called ‘high intensity’ for nothing.

There’s a variety of ways you can incorporate HIIT into your workout:

-running

-swimming

-rowing

-stair running

-jumping jacks

-anything you can think of

And there are a number of ways you can set your work to rest sets up. For example:

-Do 20 seconds of HIGH INTENSITY work, and follow it with 10 seconds of rest.

-Do 30 sec of work with a 20 sec rest.

- Do 40 sec of work with a 20 sec rest.

-Do 15 sec of work with a 15 sec rest.

-Be creative, there’s no ONE way to do HIIT.

The key is to get the heart rate elevated and then let it slow down and repeat for up to 20 minutes.

How does interval training look in real life with real life athletes?

Take a look at sprinters…

Sprinters have events that are between 10-40 seconds in length, so their training reflects preparation for these events. They do short bursts of intense activity followed by short rests. Then they repeat this over and over again.

In other words…interval training (HIIT).

Take a look at sprinters. Do you see much body fat? They are some of the leanest athletes around with 4-6% of body fat. They have lean, sexy muscle and a stoked metabolism such that they can eat a ton to maintain their physiques.

Now, let’s look at marathon runners….

A marathon is a long event and these athletes train for hours at a much lower pace.

Is this the ‘look’ you’re after? Often marathon runners have some muscle, but it may not be what you had in mind…

It may not be the muscle tone you’re looking for as often is the case that marathon runners have a ‘skinny fat’ look.

Unless you were born to the right parents, that is, unless you have amazing genetics, you won’t get the body of your dreams with low intensity cardio.

What kind of cardio is the most time efficient method of burning fat?

How will you use your cardio time??

Check out my program for a ton of HIIT ideas:

www.FemaleFatLossOver40.com

Ok, today I have a special guest article from my friend John Romaniello.

John is a kung-fu master at helping people get rid of “stubborn fat” through fighting the hormones that make fat stick.

John is also freakin’ BUILT:

Suffering from Belly Fat?
By John Romaniello

Like many people, you probably suffer from regional fat storage issues. That is, while you store fat over your entire body, it’s probably most noticeable in certain areas, and it’s from these areas in which we struggle most to lose fat. You know–the problem areas.

These problem areas are influenced heavily by your hormonal environment, and where you store that last bit of fat is determined by which of your hormones are most out of whack (and yes, sometimes it’s quite a few of them).

Today I’m going to talk to you about belly fat specifically.

One of the things that has been talked about quite a bit in fitness media lately is the relationship between belly fat and a hormone called “cortisol.” To put it simply, the higher your cortisol levels, the more belly fat you’re likely to have.

By the same token, if you have a good deal of belly fat, it’s reasonable to assume that you have high cortisol.

Having high cortisol is detrimental for other reasons, but for our purposes, let’s focus on the fact that cortisol is keeping you not-so-little in the middle.

Rather than just suffer through this, the obvious solution is to try to lower cortisol levels and resultantly lower belly fat. And I’ll tell you, lowering cortisol is a LOT trickier than you might think.

I’m sure you’ve seen the late night TV ads trying to sell you anti-cortisol pills. Even if they worked (they don’t), it’s a hormone like cortisol can’t be fooled by a little pill.

Besides, wouldn’t it be much more effective to find a solution without taking expensive pills? Something that is also going to help you burn fat overall?

Well, that’s actually possible.

You see, I’m big on using certain hormones to tame other hormones. Essentially, you CAN actually fight hormones WITH hormones. Clever, I know. It’s just a matter of finding which hormones work well against one another. When it comes to cortisol (and belly fat), you need look no further than Growth Hormone.

Also known as Human Growth Hormone or simply GH, growth hormones is produced in the pituitary gland and is responsible for growth (obviously) among other things. More specific to this writing, growth hormones is actually one of the most effective things in the world to offset cortisol.

Put simply, if you want less cortisol, just make more growth hormone.

Just tell your body to do it. Make a few calls.

Okay okay, it’s not that simple…but I have some really good news.

Did you know that there are certain types of training that are actually exceedingly effective at producing growth hormone?

It’s true–indirectly.

You see, growth hormone is normally produced and released in response to something, and in the case of training, GH is released as a response to the production of something called lactic acid. Lactic acid is a waste byproduct of some of the chemical and metabolic processes that happen during exercise.

So, if you do exercise in a specific way, you can produce MORE lactic acid, which will then produce tremendous amounts of growth hormone as a result. That growth hormone surge will also help to work against your high cortisol levels. And as we’ve established, that will absolutely assist you in getting rid of your stubborn belly fat.

Of course, you’re wondering: how to I do it!? It’s easy. While lactic acid is produced in most forms of intense exercise, there is an unusual style of exercise that can actually produce even MORE lactic acid than is generally possible with other types of exericse. Appropriately (and not-so-cleverly) called “lactic acid training,” this type of training uses slow lifting speeds and fast lowering speeds.

The reason for the structure is that lactic acid is primarily produced during the “concentric” or positive/lifting phase of an exercise, and not so much during the “eccentric” or negative/lowering phase. To take advantage of this and produce more lactic acid, we simply–with apologies to Bing Crosby–accentuate the positive and (almost but not quite) eliminate the negative of each rep on all of our exercises.

To quantify it a bit, for each rep, you’d lift it over a period of about 4 seconds, and lower the weight extremely quickly, but safely.

If you were squatting, you’d drop down to the bottom position relatively quickly, and push slowly back to the top. In an overhead press, you’d lower the dumbbells quickly but safely, and press them back over your head over a period of 4-6 seconds.

Performing exercises with these extended concentric movements is going to create a tremendous amount of lactic acid, which in turn is going to prompt your body to produce fantastic amounts of growth hormone. And that growth hormone is going to help you manage cortisol and fight belly fat.

And if all THAT wasn’t enough, lactic acid training is also just a great fat loss training methods, so you’ll lose fat overall.

If you want to fight your cortisol issues, you need growth hormone. And for that you need lactic acid training. Utilizing this method, you’re one step closer to fighting off your belly fat for good.

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If you want John’s full course for losing stubborn belly fat, you can check it out at ->

Final Phase Fat Loss