Fat Burning Workouts – The Place to BLAST the FAT – Get Lean, Fit & Mean

Here is a good quick meal from Tosco Reno’s Eat Clean Diet books.

Asian Noodle Bowls

Ingredients:

• 2 large boneless, skinless chicken breasts, sliced into 1/4-inch strips
• 2 Tbsp / 30 ml low-sodium soy sauce
• 1 tsp / 5 ml fresh ginger, minced
• 1 clove garlic, passed through a garlic press
• 2 Tbsp / 30 ml rice wine vinegar
• 2 Tbsp / 30 ml toasted sesame oil
• 4 cups / 960 ml low-sodium chicken or vegetable broth
• 1 package / 8 oz dry soba noodles or Asian noodles
• 1/2 cup / 120 ml frozen peas
• 2 cups / 480 ml broccoli spears
• 1/4 cup / 60 ml thinly sliced sweet red pepper
• 1 small carrot, peeled and grated
• 4 green onions, thinly sliced on the diagonal
• 4 generous handfuls spinach
• 1/4 cup / 60 ml roasted peanuts, chopped (optional)

Preparation

1.Combine chicken, soy sauce, ginger, garlic, rice wine vinegar and toasted sesame oil in a small saucepan. Heat mixture on medium.
2.Add broth and bring to a gentle boil. Continue cooking until chicken is no longer pink – at least 10 minutes.
3.Add noodles, peas, broccoli and red pepper. Cook until broccoli turns bright green and is tender-crisp. Reduce head and let sit, covered.
4.Sit in carrot and green onion.
5.When ready to serve, divide spinach leaves among four bowls at the bottom of each bowl. Ladle soup into each bowl, making sure to divide ingredients as evenly as possible. Garnish with peanuts (if using).

Tosca’s Tip

Add bok choy, nappa cabbage, rapini or other greens to this meal to up the nutrient value of this dish!

Get more great meals from Tosco’s book The Eat-Clean Diet by Tosca Reno

Check it out on Amazon.

Got this one from Maximum Fitness Magazines online site.

WHAT YOU NEED
5 oz salmon
1/4 cup orange juice
1 medium sweet potato (as is or mashed with 1 tsp cinnamon)
1 cup steamed vegetables
1 cup fresh pineapple

HOW-TO
Marinate salmon in orange juice in a plastic zip-lock bag for 20 minutes or over night. Preheat oven on broil setting. Place salmon, skin side down, on a baking pan lined with foil. Broil 4 to 5 inches from heat for 10 minutes per inch of thickness. Wash sweet potato and prick with a fork three times. Cook on high in microwave oven for 5 to 7 minutes or until tender when fork is inserted. Boil water in a saucepan; add vegetables and cook for 6 to 8 minutes or until tender yet crisp. Cut pineapple into chunks.

NUTRITION INFORMATION

SERVING SIZE: 1
CALORIE COUNT: 430
PROTEIN: 32 g
CARBS: 53 g
FAT: 10 g
SAT FAT: 1.5 g

Another great source for fit eating is The Eat-Clean Diet by Tosca Reno

Check it out on Amazon.

Green tea has a chemical called EGCG that causes the brain and nervous system to run faster and helps you burn more calories. EGCG works sort of like caffeine except that caffeine causes your heart to beat faster. Want a super boost of your metabolism? Try combining caffeine and a 90 mg.dose of EGCG three times a day and you can burn an additional 80 calories a day, AOL Health says. Researchers found this out, along with the great news that you don’t have to engage in exercise for this to happen; it occurs when your body is at rest.

Read more: Click Here

This week’s Power Shake is Berrynana

1/2 cup frozen blueberries
1 banana
1 scoop of vanilla whey protien
1/2 cup plain yoghurt
2 teaspoons honey
3 cups plain or vanilla soy milk (or low-fat milk)
a few fresh mint leaves

Blend the whole lot together and drink immediately.

I was busy Saturday working the booth for the UF-FSU game. Thanks to Jess & Mike for the great season and luch.

Yesterday, I just decided to be lazy, rest & watch football so today was a awesome workout.

I decided to to a Back/Bicep BLAST and it was AWESOME…..

I followed that up with an turkey/cheese omelet.

Songs of the day:
Don’t Want to Be Here – Cool for August
Walking on A Thin Live – uey Lewis

Back
Chin ups
6 – (30 seconds rest)
5 – (30 seconds rest)
3 – (60 seconds rest)

BBell Bent Rows
20 x 95lbs (30 seconds rest)
16 x 95lbs (30 seconds rest)
12 x 95lbs (30 seconds rest)
12 x 95lbs (30 seconds rest)
12 x 95lbs (30 seconds rest)
12 x 95lbs (60 seconds rest)
8 x 105lbs (30 seconds rest)
8 x 105lbs (30 seconds rest)
8 x 105lbs (30 seconds rest)
8 x 105lbs (60 seconds rest)

DBell 2 Hand Rows (Lawn Mowers)
10 x 50lbs (30 seconds rest)
8 x 50lbs (30 seconds rest)
12 x 40lbs (30 seconds rest)
10 x 40lbs (60 seconds rest)

1 Arm DBell Rows
16 x 60lbs (60 seconds rest)
12 x 60lbs (60 seconds rest)

Alternating DBell Curls
16 x 40lbs – 8 each side (60 seconds rest)
16 x 40lbs – 8 each side (60 seconds rest)
12 x 40lbs – 6 each side (60 seconds rest)
16 x 35lbs – 8 each side (60 seconds rest)
16 x 35lbs – 8 each side (60 seconds rest)
14 x 35lbs – 7 each side (60 seconds rest)
14 x 35lbs – 7 each side (60 seconds rest)
12 x 40bs – 6 each side (60 seconds rest)
8 x 50lbs – 4 each side (60 seconds rest)
8 x 50lbs – 4 each side (60 seconds rest)

Floor Sweepers – Holding 85lbs
20 – 10 each direction (no rest)
Leg Raises – Holding 85lbs
10 (60 seconds rest)

Floor Sweepers – Holding 85lbs
20 – 10 each direction (60 seconds rest)
12 – 6 each direction (noseconds rest)
V Ups – Holding 85lbs
10 (60 seconds rest)
12 (done)

Carbs, carbs, carbs. That’s what everyone seems to want to talk about. How do I avoid carbs?

Well, what you should be talking about instead is, “How do I get more lean Protein into my eating plan?”

Now THAT is the right question.

You see, Protein is where it’s at. Check out these two little known facts about protein:

1) Protein requires more calories to digest than carbs or fat. This is called the “thermic effect of food.” In other words, your body uses more calories to digest protein than other nutrients. Pretty sneaky, huh?

2) Protein provides satiety. That’s a fancy way of saying you feel fuller for longer when you eat protein

Good sources of Lean Protein come from foods such as:

Fish, eggs, poultry, lean beef…

But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them.

If that’s the case with you then I have VERY good news. And it’s news I’ve been waiting to tell you for some time now.

My buddies over at Prograde Nutrition have finally released their pharmaceutical quality whey protein.

You see, not all Protein powders are created equal. Prograde Protein:

- Delivers unparalled purity through low-temperature mirco-filtering

- Is naturally sweetened with Stevia

- Contains 5.3 grams of branch chained amino acids per serving

- Mixes instantly with just a spoon

- Enhances absorption and digestion via lactase and Aminogen digestive enzyymes

Look, I’ve been waiting patiently for Prograde Protein to come out. But as usual, Prograde just would NOT release this product until they could get it as close to perfect as possible.

The best part is they are putting it on sale this week to celebrate it’s launch. You can get it at 10% off this week ONLY. Just go to GetPrograde.com and you’ll find all the details. Including the coupon code to use when you order to get the 10% off your order.

But you need to hurry. For one thing, the special price ends this Friday, November 13th at 11:59pm EST. The other thing is, well, I cannot begin to tell you how highly anticipated Prograde Protein has been. There’s a very good chance they’ll be out of stock well before Friday even gets here!

So get yours NOW.

Yours in health,

Joel

PS – Prograde Protein is NOT just some run of the mill protein powder you can find anywhere. They’ve really hit a home run with this one.

Cheap Old School Supplement That Burns Fat Fast!

By Jeff Anderson

All but lost is a little-known “Old School” supplement that used to be one of pro bodybuilding’s Top Gun supplements for when competitors were trying to shed crazy amounts of body fat, but needed to hold on to as much muscle as possible.

Why haven’t you heard of it as often?

Well quite frankly, over the years, individual supplements just haven’t been as “sexy” as the high priced “breakthrough formulas” being marketed…and not as profitable for the supplement companies!

So what is this amazing (yet boring) supplement that can dramatically increase fat-burning while helping keep the muscle mass you’ve worked so hard for?

It’s called “Medium Chain Triglycerides” (MCT’s) and it’s one of those supplements that has been PROVEN to work!

MCT’s most often come in the form of an oil (either by itself in supplement form or in coconut oil) and is itself a FAT…

…a fat that actually BURNS FAT!

You see, MCT’s are digested differently than other fats.

For one, they CANNOT trigger fat storage no matter how much you take!

Weird…but TRUE!

Also, they produce a LOT of energy and are burned very quickly, thereby saving your muscles from being broken down for fuel during cycles of intense training.

I suggest using the complete formula in “Homemade Supplements” first because I show you how to use it in combination with a few other cheap supplements to create a KILLER personal supplement you can make yourself!

(You can learn how to make your own supplements at www.MakeYourOwnSupplements.com)

However, you can also take a tablespoon by itself during dieting cycles when you need extra energy but don’t want to increase your calories.

The best times are immediately upon waking or about 20-30 minutes before weight training.

Give this “lost supplement” a try if your goal is to burn body fat while you’re still training with weights.

It’s a VERY powerful addition to your supplement program that won’t cost you a kidney!

About:
Jeff Anderson (The Muscle Nerd)
The “Muscle Nerd”, Jeff Anderson, is a world-renowned fitness consultant and author, most noted for his cutting edge research in natural bodybuilding and fat loss.

Marinated Salmon Steaks

Preparation Time: 1 hour, 40 min. | Cooking Time: 10 min. | Serves: 4
Ingredients
At a glance
Recipes
Serves
4

* Oil, vegetable cup 1/2
* Vinegar, white wine cup 1/2
* Sugar, granulated teaspoon 1
* Parsley, flakes, dried teaspoon 1
* Spices, Italian Seasoning Mix teaspoon 1/2
* Salt, garlic teaspoon 1/4
* Onion powder teaspoon 1/4
* Paprika pinch 1
* Pepper, black, ground pinch 1
* Salmon, steaks, raw — 4 steaks, about 1 inch thick lb 1 1/2

Methods/steps

1. In a shallow bowl, blend oil, vinegar, sugar, parsley flakes, Italian seasoning, garlic salt, onion powder, paprika and pepper to make the marinade.
2. Place fish in a plastic bag. Pour marinade over fish. Seal bag.
3. Refrigerate 1 1/2 hours, turning bag over two or three times.
4. Set oven to broil and/or 550 degrees. Grease broiler pan.
5. Remove fish from marinade. Reserve marinade.
6. Arrange fish on broiler pan; baste with marinade.
7. Broil 4 to 5 inches from heat for 5 minutes; turn. Baste with remaining marinade.
8. Broil until fish flakes easily in center, about 5 minutes.

Additional Tips

Nutrition Facts Serving Size 8.0 oz (229 g)
Nutrition per Serving % Daily Value*
Calories 447 cal 22%
Total fat 33 g 50%
Cholesterol 88 mg 29%
Sodium 260 mg 10%
Protein 33 g 66%
Carbohydrate 3 g 1%
Fiber 0 g 0%

This week’s Power Shake is Pineapple – Berry

1 Scoop of vanilla whey protien
1 cup orange juice
1/4 cup pineapple juice
2 pineapple rings (Dole pineapple slices)
6 fresh strawberries
12-15 frozen raspberries
8-10 frozen boysenberries
12-15 frozen blueberries
3 oz. non-fat yogurt, any flavor (about half a container of Yoplait)
Ice (however much you prefer for consistency)
Put all ingredients into blender.
Blend well until smoothie consistency is reached!

Song of the day:
Huey Lewis : Walking on a Thin Line

Chest / Triceps

Chest
Push-ups
Barbell Flatbench Press
12 x 135lbs (30 seconds rest)
12 x 135lbs (30 seconds rest)
10 x 135lbs (30 seconds rest)
6 x 145lbs (30 seconds rest)
5 x 145lbs (30 seconds rest)
4 x 135lbs (60 seconds rest)
8 x 135lbs (30 seconds rest)
8 x 135lbs (30 seconds rest)
8 x 135lbs (30 seconds rest)
8 x 145lbs (30 seconds rest)
6 x 145lbs (30 seconds rest)
7 x 145lbs (2 minutes rest)

Triceps
Chair Dips (feet on bench)
12
12 (153 hear-rate)
12

Lying Triceps Extensions
12 x25lbs (30 seconds rest)
10 x25lbs (30 seconds rest)
10 x25lbs (30 seconds rest)

Revers DBell Bench Press
12 x25lbs (30 seconds rest)
12 x25lbs (30 seconds rest)
8 x25lbs (30 seconds rest)

Behind Head DBell Triceps Extensions
12 x 60lbs (60 seconds rest)
10 x 60lbs (60 seconds rest)
10 x 60lbs (60 seconds rest)
8 x 60lbs (60 seconds rest)
8 x 60lbs (60 seconds rest)
8 x 60lbs (60 seconds rest)

Crunches (raised legs)
50
30
30