Why Use Kettlebells to Lose Body Fat?

May 14, 2012 Joel Panetta Kettlebells

Lose Body Fat With Kettlebells

It is widely recognized that an active lifestyle helps to ward off many modern-day diseases. Keeping fit is a vital measure if you wish to enjoy a better quality of living. The market is awash with numerous products that promise to help you shed off unwanted weight quickly. Selecting an effective product is a challenge for many. If you’re looking to lose some of your weight, you may want to try a product as simple as kettlebells.

Why Use Kettlebells?

Kettlebells are a highly effective type of personal training equipment. The item is so-named because it resembles a kettle. It consists of a cannonball body with a flat iron foundation and solid rounded handle, attached to the body at the top. Due to their high versatility, kettlebells are often referred to as a “hand-held gym.” Although kettlebells have been around for centuries, they have enjoyed a surge of popularity in mainstream fitness in recent years. Using kettlebells combines strength and cardiovascular training, which increases the metabolic rate. This makes the product a highly effective double-pronged attack in losing fat. However, performing kettlebell workouts can be difficult when you’re just starting out. Getting a certified kettlebell instructor, like my buddy Faizal Enu can help to speed your progress and help you use exercise safely.

How to Use Kettlebells to Lose Fat and Weight

It is best to engage in some activities to warm up your body before you work out. Warm-up activities help to relax your muscles, ligaments, and joints. A 10-minute warm-up session is sufficient. Kettlebell workouts are designed to burn a significant amount of calories very quickly. They also help to increase your cardiovascular endurance. Some kettlebell workouts to help you lose body fat include the swing and squat.

  • Swing – Kettlebell swings can be done indoors or outdoors. This involves bending and stretching as you swing the kettlebell with your hands. Stand on a level surface and place your feet shoulder width apart. Use both hands to pick a kettlebell from the ground, between your legs. Swing the kettlebell backwards, between your legs, as far as you can, without straining. Allow it to swing forward between your legs, thrusting forward with your hips and keeping your arms relaxed as you swing. Lift the kettlebell to chest level then swing it back in the reverse direction, passing it between your legs. This motion may be repeated up to 50 times or as far as your fitness regime allows.
  • Squat - This is designed to help you lose fat on your legs and hips. Stand with your feet spaced slightly apart. Hold the handle of a kettlebell with both hands and lift it with outstretched hands from the ground, up to your chest. Squat down slowly as you maintain the kettlebell at chest level. To return to a standing position, push with your glutes. Be sure to hold the kettlebell with outstretched hands at chest level as you move from squat to standing position. Aim to perform 2 to 3 sets, up to 8 times.

It is important that you combine kettlebell workouts with other aspects of a healthy lifestyle, such as eating a healthy diet. Calorie amounts and recommended nutrients vary from one individual to the next, depending on factors such as age, weight, activity level and medications in use. It is best to consult your doctor in drawing an effective weight-loss diet.

Kettlebells are a great resources for your fitness lifestyle. Keep checking The Fat Blaster Workout Blog for tips, workouts & more

Be Strong!

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Monday’s PITBULL Workout – DAMN!!!

April 13, 2012 Joel Panetta Workouts

Week 4-13-2009

Monday
———————————–
Upper/Lower Push BLAST
———————————–
Chest
Warmup
DBell Flat Bench Press
16 x 40lbs – (45 seconds rest)

DBell Incline Bench Press
12 x 60lbs Press (no rest)

Prisoner Squats
25 x body weight (45 seconds rest)

DBell Incline Bench Press (no rest)
12 x 60lbs

Prisoner Squats
20 x body weight (45 seconds rest)

DBell Incline Bench
12 x 60lbs Press (no rest) – heart rate 149

Prisoner Squats
20 x body weight (60 seconds rest)
Decline Pushups
20 (no rest)

Revers Lunges
30 (15 each side) – (45 seconds rest)
Decline Pushups
15 (no rest)

Revers Lunges
30 (15 each side) – (45 seconds rest)
Decline Pushups
16 (no rest)

Revers Lunges
30 (15 each side) – (60 seconds rest)

 

Shoulders
—————————————-
Rear Delt Flies
16 x 20lbs (no rest)

1 Leg Box Squats
30 (15 each side) – (45 seconds rest)

Rear Delt Flies
16 x 20lbs (no rest)

1 Leg Box Squats
30 (15 each side) – (45 seconds rest) – hear rate 141

Rear Delt Flies
16 x 20lbs (no rest)

1 Leg Box Squats
30 (15 each side) – (60 seconds rest) – hear rate 146
Standing DBell Shoulder Press
10 x 40lbs – heart rat 151

Bulgarian Splits Squats
24 – (16 each side) – (45 seconds rest)
Standing DBell Shoulder Press
10 x 40lbs – heart rat 151

Bulgarian Splits Squats
24 – (16 each side) – (60 seconds rest)
Standing DBell Shoulder Press
10 x 40lbs – heart rat 151

Bulgarian Splits Squats
24 – (16 each side) – (60 seconds rest)

 

Triceps
————————————–
Bench Dips
16 – elevated feet – (no rest)

Wall Sits
60 seconds (45 seconds rest)
Bench Dips
12 – elevated feet – (no rest)

Wall Sits
60 seconds (45 seconds rest)
Bench Dips
12 – elevated feet – (no rest)

Wall Sits
45 seconds (60 seconds rest)
Single DBell Behind Head Tricep Extensions
12 x 60lbs (no rest)

DBell Squats
10 x 120lbs (60 each) – (60 seconds rest)
Single DBell Behind Head Tricep Extensions
12 x 60lbs (no rest)

Legs were rubber
Core
—————————-
NO REST
————————–
Push Up Bridge – (60 seconds)

Planks – (60 seconds)

Side Planks – (45 seconds each side)

Side Planks – (20 seconds each side)

DONE

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The Cardio Machine that Sucks

April 2, 2012 Joel Panetta Fitness Misc.

By: Craig Ballantyne, CSCS, MS
www.turbulencetraining.com

Recently, I was in Tampa, Florida, at a seminar. Between sessions, a physician from Georgia stopped me in the hall and said, “Hey Craig, you were right about those crosstrainer machines. I’ve had your program for a few months now and I’m getting better results with the bodyweight circuits.”

It’s always great to meet clients, and I was curious to find out how he heard of me. Turns out, he found me through Google, landing on an article I wrote about “how elliptical machines (crosstrainers) suck for fat loss”.

That’s right, I think those machines are almost a complete waste of time.

“I was using one of those machines for a long time and was wondering why I wasn’t getting any results,” the physician continued, “I’m so glad I found your program and now I’m using the bodyweight circuits from the Dumbell-Bodyweight Fusion Workout”, he added.

I told him how I wasn’t surprised. In fact, I’ve never personally known anyone to get great results with one of those crosstrainer machines. Now I’ve watched really lean people use them, but they didn’t get lean with those machines.

I know some people will be angry with what I have to say because they like exercising on the crosstrainer, but the truth is that they just don’t work as well as harder forms of interval training.

And hey, any time you are traveling or want a break from regular interval training workouts, you can use one of the 4 bodyweight circuits from the TT DB-BW Fusion Fat Loss program that you get as a bonus when you order the Turbulence Training fat burning workout routine.

Click here to get Turbulence Training
==> www.turbulencetraining.com

Let me know how it goes for you,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.turbulencetraining.com

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3 “Rebel” Fatloss Tricks

March 31, 2012 Joel Panetta Cardio, Fat loss


[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

You know what?
I like “weird.”

I’ve always been a bit on the fringe side of the fence if you know what I mean.

A bit of a rebel.

So were guys like Einstein, Mozart, and Picasso. Not that I’m putting myself into their category of genius by any stretch… but I love their approach to life.

BE BOLD…OR GO HOME.

Makes sense to me. This life it too darn short for anything less than being bold.
That means taking some risks here and there. That means taking action while the others are content to sit on the couch being the same person they were yesterday.

And the day before…

And the month before…

And the year before.

Do you want to live your years like that? Or do you want to dive into life? Be the greatest “you” possible?

Then be a bit of a rebel.

Here’s some “rebel tips” for fat loss I think you’ll enjoy…

REBEL TIP 1
Flip The Food Pyramid Upside-down

The USDA’s Food Pyramid is an utter joke. It’s origins stink up the joint, let me tell you.

First, the grain industry was in a pinch when the Food Pyramid was created. And wouldn’t you know it… the grain industry increased their “contributions” (read: bribes) to certain politicians to get placement atop the pyramid… or in this case at the very bottom. The “foundation” if you will.

Just think about this for a moment:

The USDA wants you to eat (gasp) MORE starch than vegetables? More bread than fruits, lean meats, and hormone-producing fats?

Are they NUTS??

Yes… they are nuts. (Which, by the way, are no where near the foundation… nuts, that is.)

You’d be better off flipping the sucker upside-down.

That would look like this:

40% of your cals from healthy fats 30% of your cals from protein 30% of your cals from carbs

Roughly, that is.

Sounds… rebellious, right? Well it is.

Too bad I have the science (and the abs) to back it up.

If you want a system laid out for you, then go here:

REBEL TIP 2
Cardio Is Not Smart-ee-o

At least the way the so-called “experts” want you to do it.

Look: This isn’t rocket science. Just walk into any gym…take a look at the folks who only do cardio work for 45-60 minutes every day.

Do they look any different from year to year?

Let me save you some time: NO. They do not.

Cardio (unless you are into endurance sports) is a waste of energy done this way. First, it increases your carbohydrate cravings. For most people that’s not a good thing. Why? Because cardio at this pace burns mostly SUGAR, not bodyfat.

What do you want to burn?

Exactly. Body-fat.

Finally, cardio is no where near as efficient as resistance training at dissolving body-fat… and certainly not even CLOSE to resistance training when it comes to shaping lean muscle and getting the look all these cardio bunnies are after.

Now, I ‘do’ have a rebel cardio trick… and it takes 9-15 minutes 2-3 times a week to perform.

That’s it. And you get ALL the benefits heart-wise of long-session cardio.

Combine that with some brisk walking and my overall fitness plan and presto: No more body-fat.

Here’s what is cool: I put my new in-home version of this resistance-based workout online for a few days at a major discount… but it’s only for people who pick up this:

—-> Check it out here<----

This is completely illustrated with photos too... and you do not need anything but resistance bands and perhaps some cheap dumbbells to do this in-home. Or you can use the gym-based workouts (included with videos.)

Train like this just 3-5 days a week and you can kiss long, boring cardio goodbye.

REBEL TIP 3
Do Not Overwork Your Abs

Here’s a mistake I see most people make in the gym: They do endless sets of crunches, leg raises, and (gasp again) sit-ups… all geared toward seeing those toned abs they want.

Guess what?

Waste of time.

In fact, it’s worse than that… it can literally shut down your recovery ability. You’ll slow your progress in the gym (or at home)… and your fat-burning too.

And you may give up your plan entirely because of it.

Here’s the brutal truth: Ab ‘muscles’ are easy to build. It only takes about 3 minutes 2-3 times a week… that’s it.

( Note: I included my “3 Minute Abs” in the fitness book I just told you about… it’s only for those who get EODD though… )

The muscles are not what make your stomach flatter… it’s the nutrition plan folks.

You’re just building muscle underneath layers of body-fat… not good.

I do very little direct ab training. When I do it’s usually 3-5 minutes tops 2 days a week. And my abs are… well… good. : )

I rely on resistance training and my special “favorite foods diet-plan” to get and stay lean.

More about it all here:

So be a rebel.

Thumb your nose at the establishment and step out on your own.

Trust me: You’ll be a leader in every sense of the word if you do.

—-> Check it out here<----

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Snack Your Way to a Bikini Body

March 29, 2012 Joel Panetta Fat loss, Supplements

Look, you know as well as I do that you can’t just snack on fatty foods all day long and wake up one day to the body of your dreams.

It’s funny how those infomercials make you want to believe you can eat anything and everything and still watch the pounds melt off.

Ummm, it doesn’t work that way.

But you CAN enjoy your favorite foods in moderation and look great naked.

Now I realize not everyone loves chocolate, but a lot of people do. And if you’re one of them I’ve got some great news for you.

If you’ve never heard of Prograde Cravers before, well, you’re really missing out. They’re 180 calories of organic dark chocolate heaven.

Again, you can’t just eat an entire box of these healthy snack bars and suddenly slip into the bikini you wore when you were a teenager.

But they DO fit into a fat loss plan. Ok, so here’s two things you need to know:

1) Prograde Cravers are on sale this week. And trust me, you MUST try them if you are a chocolate lover. You save 11% on all their delicious flavors this week only.

2) Check out the video from Registered Dietitian Jayson Hunter to discover how Prograde Cravers fit into your rapid fat loss plan.

Everything you need to know about this killer sale – including the video from Jayson Hunter – is just a click away. Just click here Prograde Cravers

Yours in health,

JP

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Why Weight Lifting Is An Exercise That Delivers Top Health Benefits

March 28, 2012 Joel Panetta Muscle Building

Why Weight Lifting Is An Exercise That Delivers Top Health Benefits

By Vince DelMonte

While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you…

Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.

Increased Bone Density

Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.

Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues.

Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.

Decreased Frequency of Injuries

When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.

If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied.

Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.

Reduction of Health Related Risks

Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.

If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems

Prevention of Fat Gain

The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is.

Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.

This is most certainly not the case.

Let’s look at an analogy to gain an understanding of this.

Pretend you have two teams and each are going to try and build a house using the exact same building technique.

One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.

Who’s going to build the bigger house?

The choice should be obvious – team one since they have more bricks to build it with.
Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles. This is precisely what makes bodybuilders look like bodybuilders.

It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates).

Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.

You can’t build a house out of nothing. Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.

So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles. If you control your diet, this simply will not happen.
So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result. Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.
When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.

Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this exercise pass you by any longer.

———————————-
About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He also specializes in teaching skinny guys how to get a six-pack and build muscle, without drugs, supplements and training less than before with his program found at YourSixPackQuest.com

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I Don’t Want To Look Like Kevin James Bodyweight Workout.

March 26, 2012 Joel Panetta Body Weight, Fat loss, Workouts

That’s right motivation for this week’s bodyweight workout is not to look like Kevin James. OK, look I know that he may be a great guy, he has bucks, some fame, the women and a cheesy Mall Cop movie.

BUT THERE IS NO WAY IN HELL THAT I WANT TO BE THAT FAT!!!!

Do this workout 1 day on – 1 day off for the next 2 weeks and let me know your progress.

Warm Up – Do each exercise for 1 minute with no rest.
—————————–
Jumping Jacks
Up/Downs
Sprint Jacks
Jumping Jacks
Walkout Push-Ups

1 – 2 minutes rest.

Full Body Fat BLASTER Body-weight Workout! – Do each exercise for 30 seconds with no rest until the round is complete.
—————————–
Push-Ups
Prisoner Squats
Inverted Bodyweight Rows
Chair Dips
Mountain Climbers

1 Minute Rest – Repeat 3 More Rounds

Core
———————–
Push Up Bridge
60 seconds (no rest)

Side Bridge
30 seconds each side (no rest)

Elbow Plank
60 seconds (no rest)

DONE!

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Fast Food Fat Loss Failure

March 26, 2012 Joel Panetta Nutrition, Supplements

Back in the nineties Fast Food companies tried to change. They tried coming out with lighter and lower fat versions of their sandwiches and tacos and everything else.

Know what happened?

The “healthier” versions on their menus failed miserably. And I mean miserably. They were all pulled and replaced by newer options that were bigger, fattier and more calorie laden than ever before.

Seriously, they stopped pulling punches and did what any smart business should: They gave people what they wanted. And in the case of Fast Food companies that meant adding as much mayo, bacon, cheese and beef as they possibly could.

That’s when we started seeing the Triple Burgers and Mega Burgers and tacos wrapped in melted cheese stuck to yet another taco.And people were more than happy to gobble them all right up.

I believe, fortunately, that we’ve come to a point where people have realized that it’s all just too much. To some extent people are waking up and realizing that they cannot afford to get sick. They cannot afford to eat garbage all the time. They are understanding it WILL catch up to them.

Kentucky Fried Chicken has been in the news lately because they are trying a new Kentucky GRILLED Chicken. Supposedly it tastes as good as their fried version.


How good is it?

Now I don’t know if it does or doesn’t. And to be honest, I don’t much care. You see, the fact of the matter is when people go to Fast Food restaurants and order something “healthier” like grilled chicken they typically off set it by eating every french fry in sight. Or drinking a 64oz cola.

There are better choices to be made. And if you plan your day you won’t be in a position where you have to gobble a meal down at KFC, McDonald’s or Burger King.

Things like:

Low fat cottage cheese

Hard boiled eggs

Fresh fruit and veggies

Raw almonds

You could also go with Prograde Cravers or Prograde Lean. Cravers are the best tasting healthy snack bar on the planet and Lean is their delicious chocolate meal replacement shake.

Look, the bottom line is simple: A little bit of planning and some smart food choices go a long way to getting that flat stomach you’re looking for.

Remember, check out Pro/Grade Supplements today and Be Your BEST!

Yours in health,
JP

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Turbulence Training for Women Review – Is It Worth the Money?

March 19, 2012 Fit Chic Jackie Reviews, Turbulence Training

While looking for a new fat burning workout, I stumbled across a program promising better fat loss results in half the time. Frankly, it sounded too good to be true, but with life seemingly moving at a faster pace these days, leaving me with little time to hit the gym, I decided this new program – Turbulence Training for Women –  was worth a shot.

If you aren’t yet familiar with “TT“, as it’s commonly referred to by its ever-growing fan base, this is a workout program in which you ditch the time-consuming and ineffective cardio sessions and replace it with 3 short-burst fat burning workouts that combine both resistance training and superior interval training.

The results are a leaner, sexier, feminine-looking physique, with less time spent in the gym away from your family and friends. So let’s have a look at what my experience was with TT for Women.

To start out, the Turbulence Training program offers a convenient and economically-friendly $4.95 21-day trial (after which you are billed the remaining $35), but I decided to follow the program for the full 4 weeks to really measure its effectiveness.

My first concern was that the workouts would be either too easy or too difficult, but after quickly reviewing the TT program I knew that wouldn’t be a problem! 

Not only is this program packed with workouts to keep even gym fanatics busy for a long time, but the TT Fat Loss program has workouts that allow beginners to naturally progress without over-doing themselves. 

My next biggest concern was that these workouts would turn me into the next He-man.  Let’s face it, we want fat loss, but if it’s going to make us big and bulky, then forget it. 

Fortunately, the combination of bodyweight exercises, traditional dumbbell exercises, and interval training made my body smaller and firmer, not big and bulky. After 4 weeks, there was definitely no threat of me entering the next bodybuilding competition, but my arms, abs and hips had noticeably toned up and my stomach was flatter than it had been in years.

And I can’t forget to mention the interval training portion of the workouts either.  These short burst training sessions will challenge you mentally and physically, but they are so quick and the natural exercise high you feel after completing one of these sessions simply does not compare to anything else. 

I refuse to spend 30-45 minutes wasting my time running on the treadmill anymore without getting any results. I’ve said “NO” to boring cardio for good.

Other Cool Features:
These workouts offer a lot of variety in the exercises to keep your body guessing and your mind stimulated.
The program offers exercise photos along with the accompanying descriptions.

When you purchase the program, you get a free 3-month membership to the Turbulence Training fat loss forum where you can get professional advice directly from the author, Craig Ballantyne, as well as social support from other women all over the world – just like you. This forum is priceless – and you get it free with Turbulence Training.

Problems:
I didn’t have many concerns with this program.  In fact, the only thing I can really think that could be improved is a more convenient travel program.  The manual is quite cumbersome, and would involve printing off a large number of pages.  However, all I did was write down my workout in a little booklet, double check to ensure I knew how to do the exercises correctly and head off to the gym.

So, for $4.95 and a 21-day trial, Turbulence Training for Women is an excellent investment and I highly recommend you give it a try if you’re looking to tone your body up in just a few weeks with short, burst workouts.

You can purchase Turbulence Training for Women HERE!

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This Week’s Healthy Recipe – Sweet Pepper Salmon and Rice Pilaf.

March 19, 2012 Joel Panetta Fat loss, Recipes

This Week’s Healthy Recipe – Sweet Pepper Salmon and Rice Pilaf.

Salmon is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids.

Ingredients

1/4 cup whole smoked almonds
large zip-top bag
2 teaspoons chili powder
2 teaspoons paprika
1 teaspoon garlic pepper seasoning
1 1/2 pounds salmon fillets (ask to have skin removed)
cooking spray
2 (8.8-ounce) pouches pre-cooked rice pilaf
1/4 cup maple syrup
1 tablespoon light soy sauce

Steps

  1. Place almonds in large zip-top bag and crush, using meat mallet (or rolling pin), until the size of coarse breadcrumbs. Add chili powder, paprika, and garlic pepper; shake to mix. Cut salmon into 4 portions, removing any darker sections. Wash hands.
  2. Preheat large sauté pan on medium 2–3 minutes. Coat salmon with cooking spray; use tongs to place in zip-top bag. Seal bag tightly and shake (or press with fingertips) to evenly coat salmon.
  3. Coat pan with cooking spray. Add salmon, using tongs; cook 3–4 minutes on each side or until fish is opaque and separates easily with a fork. Cook time may vary depending on thickness of the salmon.
  4. Squeeze rice pouches to separate rice; tear corner to vent. Microwave on HIGH 2–3 minutes or until thoroughly heated.
  5. Remove salmon from pan. Add syrup and soy sauce to pan; simmer 1–2 minutes until sauce begins to thicken. Serve sauce over salmon; serve rice on side.

CALORIES (per 1/4 recipe) 700kcal; FAT 38g; CHOL 100mg; SODIUM 1310mg; CARB 55g; FIBER 5g; PROTEIN 44g; VIT A 20%; VIT C 15%; CALC 15%; IRON 20%

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