stretching Your way lean

Losing Weight is a breeze with this stretch…

<script data-ad-client="ca-pub-3828106578819360" async src=""></script>

You look in the mirror and what you see looking back is a body that’s a total put-off–not appealing at all!

And in no time…things are getting worse…

You pull on your favorite pants…and it’s a real struggle…

There’s zero chance the zipper will move!

And it feels even more heartbreaking when your kids or grand-kids playfully tease you about your widening waist…and of course they’re not being mean–just telling you the brutal truth!

And it dawns on you that you need to do something…and very urgently!

But you know what?

Wanting to lose weight, melt fat and get back to shape is one thing…

Finding the time, energy, discipline and willpower to do it is another whole different challenge altogether.

Life is hectic enough…and finding time to squeeze a workout between working and other routine things is very demanding!

Or, imagine starving yourself on the latest radical diet favored by superstars!

Sure, those diets work for skinny 20-somethings, but certainly not for those approaching senior age brackets, or are already there!

You see, we’ve been misled into believing there’s only one way to shed the pounds–the hard way.

The harder, the more extreme, and complicated…the better…

Even if it means killing yourself to get to the gym, busting your butt running, or following a super-strict diet plan.

Fortunately, there’s an easier way–a discovery the fitness industry is desperate to keep under the wraps…

Because it turns your understanding of what a good workout program should be on its head!

There’s a way of blending flexibility training with a calorie burning movement pattern…

Without requiring any equipment–it’s completely body-weight focused so you’re building muscle and burning fat while you move…

And it’s simple and straightforward to do. In fact, you can fit it into the busiest schedule…without hundreds of videos and manuals to explain all the moves.

Even better, it’s not complicated nor groundbreaking…

What makes it revolutionary is the combination of simple exercises into one powerful movement sequence you’ll actually enjoy doing…

Even if you’ve tried everything to lose weight, burn stubborn belly fat and tone up and failed–this is different.

And it will help you break out of the cycle of misinformation and myths you’ve been trapped into by the fitness industry.

You see, the fitness industry has led you to believe there are only a few ways to cut body fat and get in the shape you want.

The billion dollar fitness industry has spent billions promoting this misinformation…

It wants you to believe losing weight and getting in shape requires tons of time, effort, and of course...tons of your money!

And you can ask yourself who benefits from this advice…

And your guess is as good as mine…

It’s the fitness industry as a whole–celebrity trainers, equipment and supplement companies. If all their advice worked, everyone would be walking around slim, healthy, and happy!

But why is obesity a major public health concern? Why are more people being diagnosed with type 2 diabetes?

You know you need to be fitter, more flexible and healthier…yet the grim statistics keep stacking up!

It all comes down to 3 big lies the fitness industry has been peddling for decades…

But please don’t feel bad for not seeing through the lies sooner…

The good news is…once you see these lies for what they are, they’ll no longer hold any power over you!

Weight loss lie number one is that you need to starve yourself on a crash diet. However, extreme dieting has been proven to be harmful to your health.

Sure, you drop weight within days and weeks of starving yourself, but who wouldn’t, anyway?

The danger with extreme dieting is your body doesn’t get enough essential nutrients, minerals, and vitamins

And most importantly, your body doesn’t get enough protein…and you know protein contains essential amino acids, which are vital for supporting your body and muscle growth.

You may lose some body fat during a starvation diet,, but you may also lose muscle, which will account for more of the weight loss.

If your body drops muscle, its basal metabolic rate drops, meaning your body will naturally burn less fat…

And when you start eating normally again, you quickly put the weight back on.

Your body also experiences metabolic adaptation. It kicks into its natural survival mode and becomes more efficient due to calorie deprivation, meaning it needs less energy to survive.

Therefore, to continue dropping fat, you have to starve yourself even more!

Dieting actually changes your brain’s response to food.

When you deprive your body of calories, your levels of the hormone leptin drop–the hormone that makes you feel full…

While ghrelin increases–the hormone that makes you feel hungry…

Meaning even when you eat, and you’ve been on severely restricted calories, you’ll still be left feeling hungry.

So, what do you do?

Don’t deprive your body of food!

A simple, regular movement designed to raise your heart rate, boost your metabolism and maintain muscle will help move you towards the body you’ve always wanted without depriving yourself of food.

Weight loss lie number two is that you need high intensity 12 week “shreds“…

But the truth is…

12-week intense programs are great for exercise enthusiasts that love working out for hours a week…

And they can stay committed for the long-term and stick to a super-strenuous high intensity training program.

However, most people have other priorities and don’t have the time or interest to devote that much time to daily workouts.

Even worse, the high intensity activities exert a lot of wear and tear on the joints of people over 35 years-old, leading to excruciating pains and aches.

The truth is…

With the right program targeted in the right way, you can realize results in as little as 14 days, or even less.

You don’t need jacked up high intensity workouts that leave you exhausted and unable to move a muscle or limb for the rest of the day.

And here is the biggie–weight loss lie number 3

You need to spend hours doing cardio everyday!

Essentially, this means spending a good chunk of your life on…

  • Treadmills
  • Cross trainers, and…
  • Endless jogging

Burning body fat is a function of an elevated heart rate. If your body needs an elevated heart rate to burn calories, cardio is like a blunt weapon…

Because cardio is only effective if you have hours of your time available for it…

And the only people who can afford such huge amounts of time are pro-athletes and fitness models who do this for a living!

So, if your goal is to burn body fat and get lean, hours of cardio may not be the answer for you.

Cardio works by raising your heart rate. A raised heart rate fires your metabolism to burn calories…

And burning calories burns fat.

So, if you find a program that simply raises your heart rate on a regular basis for as little as 15 minutes a day, you’ll increase your metabolism and burn more fat.

In a nutshell, you don’t need hours of cardio, starve yourself, or do a 12-week high intensity program to get the body shape you desire.

You need something that’s simple and effective without leaving you feeling too exhausted.

You need to improve and maintain your flexibility and mobility

And that’s stretching!

Stretching is also the key to unlocking unlimited weight loss and fat burning

It flips the switch on your body’s fat-burning engine.

Flexibility is one of the three pillars of fitness along with strength and endurance…

And the secret to flexibility and burning fat is movement. So when you think of becoming more flexible, you must think static stretching.

It figures, static stretching is what we’ve been told to do since high school days. It usually means stretching one particular muscle and holding it in the stretch for around 30 seconds.

Static stretching aims to lengthen the muscle to make it more elastic.

Flexibility is all about a range of motions around a joint

Mobility, on the other hand, is the ability to move freely and easily.

Static stretching alone cannot improve flexibility. The secret to flexibility is movement.

Only movement of a joint extends its range of motion and improves flexibility…

And of course, any movement burns calories. So movement is central to both calorie burning and flexibility.

And it all comes down to metabolism…

When your metabolism is fired up, you burn more calories.

There’s one specific way of stretching that can torch body fat and burn calories up to 3 times more effectively than any other stretch…

And while static stretching has benefits…

Dynamic stretching and movement is the key to torching body fat while improving flexibility.

And you can’t argue with the numbers…

Static stretching burns 120 calories an hour…

While dynamic stretching blasts through 400 calories per hour.

Dynamic stretching isn’t just swinging your legs or hips to warm up. Some forms like lunges and rotations can be used alongside other low-impact, movement-based activities to burn fat while improving flexibility.

Through movement, you kick-start your metabolism and take it a notch higher so you’re burning more calories than normal.

Dynamic stretches emphasize movements across your full range of motion, which last longer and fire up your metabolism.

Compared with static stretching, dynamic stretching also improves muscular performance, allowing you to work harder and heavier.

And when it comes to stretches, there are some forms that stand out in burning fat and calories:

  • Calisthenics–this involves body weight focused movements that deliver strength, dynamic flexibility, and burn more calories than any other exercises combined.

With natural movement patterns and gravity, calisthenics uses simple moves to build a foundation of strength and flexibility for the body.

Calisthenics is an almost complete exercise in burning calories, switching up your metabolism, improving endurance, and building muscle.

  • Dynamic stretching–involves slow, controlled movements that stay within your range of motion, working to increase your reach and speed of movement.

One review published in the British Journal of Sports Medicine across 31 studies found a warm-up using dynamic flexibility exercise also enhanced power and strength performance.

  • Kickboxing–its explosive moves deliver unequaled power in burning calories.

One research study showed that 5 weeks of kickboxing training brought significant improvements in flexibility, speed, agility, and upper body muscle power.

  • Mobility stretching–having good mobility means being able to perform a movement without any restriction.

Mobility exercises help improve flexibility and function at any age and that’s why it’s an important component of fat-burning and flexibility flow.

  • Fascia stretching–fascia is the tight connective tissue surrounding every one of your muscles that holds them in place. But there’s a negative side to this…

If your fascia is too tight, it restricts muscle growth!

Incorporating fascia stretching into your program releases tensions, allows muscle to grow and cranks up your metabolism.

  • Breathing techniques–for thousands of years, ancient martial arts used breathing practices to strengthen muscles in the chest and core.

Done properly, these simple, but powerful moves flood your body and muscle with oxygen, stretch the chest cavity and fire up your metabolism…

And all you have to do is breathe in with some force…and then out.

  • Pilates–The Mayo Clinic defines pilates as a method of exercise that consists of low-impact flexibility, muscular strength, and endurance movements.

Pilates emphasizes proper postural alignment, core strength and muscle balance. Originally used by athletes to build core strength, pilates has been revealed as an effective low-impact way to reduce body fat mass.

  • Yoga–while the ancient practice of yoga used to be more associated with chanting and meditation, its stretching protocols are gaining traction as part of its calorie-burning benefits.

There are many yoga styles, ranging from the gentle to heart-pounding, leg-behind your head styles that leave you in a pool of sweat.

In-arguably, there are simple, straightforward stretches that you can do…and they work!

Choosing any set of the stretches will keep you in tip-top shape, and you’ll:

  • Feel yourself getting stronger
  • Experience all the tightness and stiffness drain from your muscles, and…
  • Watch your body change as you burn fat and become leaner

Your physique will get toned…

All without having to spend long hours doing boring cardio, or killing yourself in a body-shredding workout regimen.

And now…

That smashing, enviable figure you’ve been yearning for is just a stretch away. Go for it!

This piece is too good to keep to yourself. Share it far and wide to bless others.

My profound gratitude for your unwavering patronage.

Stay tuned…

Running or walking

walking vs. jogging: which is better?

<script data-ad-client="ca-pub-3828106578819360" async src=""></script>

You already know that any movement you do gives your mood a big boost and makes a big difference in your weight loss efforts.

There is no shortage of ways to move your body, but you may be wondering if your time is better utilized walking or running!

Either is good, but which one is better?

When it comes to only how many calories you burn per hour, running is the better workout. Your exact calorie burn depends on how much you weigh and how fast you run, but running expends more energy.

Consider these statistics for a person weighing 155 lbs:

  • Running 30 minutes at 5 miles per hour burns 298 calories
  • Running 30 minutes at 6 miles per hour burns 372 calories
  • Running 30 minutes at 7.5 miles per hour burns 465 calories
  • Walking 30 minutes at 3.5 miles per hour burns 149 calories
  • Walking 30 minutes at 4 miles per hour burns 167 calories
  • Walking 30 minutes at 4.5 miles per hour burns 186 calories

Though running clearly provides a greater impact on calorie-burning, that doesn’t mean doing it is easy…

Depending on your physical condition, running for 30 minutes or longer may be out of the question.

But then, does that mean you have to walk for more than an hour to get the same amount of impact?

The good news is that there’s another option…

It’s called High-Intensity Interval Training, or HIIT.

Studies have shown that by alternating between walking and running, you can eliminate the need to run long distances and still reap the same health benefits.

How Does HIIT work?

A HIIT gets you doing a hard workout for a very short period of time, and then resting while still doing something active. That means you get your heart rate way up, and then you recover and catch your breath, then do it again.

When you ask your body to push itself, you create a brief oxygen shortage. When your body recovers, you take in more oxygen to make up for the loss…

And the result is that you burn more fat.

Studies have shown that a HIIT workout can burn more calories in a shorter period of time as a result of the EPOC (Excess Post-Exercise Oxygen Consumption).

And there are a lot of other advantages to doing a HIIT workout…

Besides a better fat burn, it also boosts your metabolism for as long as 48 hours after your workout. It takes less time than a regular workout and you don’t need any expensive equipment.

Now you know…

What either walking or running has in store for you…

So you can choose what suits your lifestyle and weight loss goals from a point of knowledge and wisdom.

And, there you are…

To your health and happiness!

Will you share this article?

Thank you for your time on this site.

Stay tuned for more.


workout & nutrition protocol for peak health

<script data-ad-client="ca-pub-3828106578819360" async src=""></script>

Did you know that once you hit 40 years of age, whether you’re a man or a woman, your body starts aging faster than normal?

Studies have shown that without the proper nutrients and exercise, your body will age about 6 months extra for every year that passes.

Think about that if you’re 40!

That means by the time you’re 44, you’ll look and feel 48! and by the time you reach 60, you’ll look and feel 70 years old.

Did you also know that 90% people over the age of 35 lose enough muscle every year that could help them burn off an additional 4 pounds of body fat?

That means you not only lose the only thing on your body that creates shape, tone, and strength, but you also gain more fat every year, even if your calorie intake stays the same!

And did you know all of this is reversible at any age? That there are specific ways to move, eat, and think that tell your brain to stop this rapid aging process…

And even slow it down to the point where you’re aging less than a year for every year?

That means you can look younger at 40 than you do at 35!

This is not fantasy talk…and doesn’t require a boatload of anti-aging drugs, supplements, or gimmicks. And this works for anyone–male or female, at any age–you name it. The biology is exactly the same.

There are tips, tricks, and strategies you can apply to literally reverse the aging process, at least from the cellular level, meaning your body will look, feel, and move younger than your chronological age.

All this happens when you begin to use some 5 key principles that are known to stop the rapid onset of aging that’s going on right now, reverse it and begin aging “backwards” by restoring your body’s natural youth hormones.

And this may fly in the face of all the conventional diet and exercise advice you’ve been fed with. That’s because the world, to be utterly frank, has gone soft!

Core training, hot yoga, spin classes, tai chi–all of these are just fine, but they won’t slow down your aging, and they certainly will never shape your muscles, or burn off stubborn body fat–not by a long shot!

In this article, I explore a number of things you absolutely must avoid if you want to slow the aging process, reclaim your health, and achieve your ideal body.

Let’s take the plunge…

  • Shun low-fat diets

Low-fat everything has been the craze for decades now, and look around…

What has that wonderful piece of advice done for the bodies you see? We’re fatter, sicker, and more addicted to sugar and carbs than any other time in the history of mankind…

And, we are passing these habits down to the upcoming generations.

Fats are not to be feared; they’re to be embraced. They do not make you fat, rather, they help your body regenerate your power hormones.

Testosterone, the strength hormone, for example, is the direct result of cholesterol and dietary fat intake.

That’s right: “Cholesterol” isn’t a dirty word! Your body needs dietary fat and cholesterol in order to produce any and all vital hormones.

People on low fat diets look drawn, gaunt, and weak. They’re often sick…and sometimes to the point of literally breaking down…

And they can never just enjoy eating out. Every meal and every gram must be accounted for.

  • Stop running in circles

Gym classes can be fun if you like sitting in one place and torturing yourself!

But have you noticed how little people change their bodies in these classes?

Sure…it’s good for cardio, but cardiovascular conditioning can be gained with far less time and effort.

Treadmills, and any form of endurance training–especially running–does very little to help the age reversal process.

Many times, these long-duration exercise sessions accelerate the aging process by increasing free radicals–the scavengers that prey on your body’s tissues and essential nutrients.

There is a smart way to exercise–details to follow shortly.

  • Stop blaming everything on how old you are

The truth is…

Your body doesn’t own a clock!

Studies have shown that men and women in their 90’s are able to gain muscle tone in just a matter of weeks of simple weight training. Men and women do transform their physique at literally all ages–25-95.

So, if you’re around those naysayers who are constantly talking about growing old, all their aches and pains, and how life is just downhill after 40…

Leave immediately and surround yourself with positive thinkers who absolutely crave a challenge…

Because a challenge is what keeps you young…and the best challenge is taking control of your health and body.

  • Avoid chronic dehydration

Water isn’t just good for you…

It burns fat and suppresses hunger. It renews your skin!

Just drinking 12 ounces of pure water everyday can take a few years off your face in a matter of weeks. You’ll also drop fat, have more energy, and save your kidneys and liver from chronic overwork.

When your kidneys are taxed from too little water, your liver has to take over. Your liver is the number one fat-burning organ…

And you don’t want to keep it busy processing liquids and toxins rather than burning fat!

Grab a glass of water and watch the mirror…

Within a few weeks, the change on your face and body will be noticeable…and maybe enviable!

  • Work out less

If you don’t work out at all, you’re going to lose muscle tissue every year. That means you’ll get fatter and flabbier each year…with less shape and more sag…

But this doesn’t mean overdoing it. There is overwhelming evidence to suggest that those who spend less time in the gym benefit the most…

It all depends on the intensity of the regimen and the workout genres

And it’s real hard work–anything that produces radical age-defying results will never be a walk in the park.

And breakthrough research has proven there are specific things you can include in your workout regimen to keep your body in tip-top shape, slow the aging process to a crawl, and look as if you’re aging backwards.

You see, our bodies age, one day at a time. However, you can slow the aging process down and totally reshape your body…to the point where you look a decade younger…

And this does not involve special creams, or some kind of ‘miracle’.

Most people believe men and women must exercise differently in order to turn back the clock…

But the protocol doesn’t have to vary! Sure, men will use more weight, but the fear of women getting “bulky” is a classic myth…

And you’ve been lied to if you think you have to lift massive weights for hours a day to look like a total stud, or that women need to lift differently than men.

We both need less time in the gym, and we both need the same basic protocol, and only the resistance will vary.

Today’s exercise programs are way too long…and they’re keeping you from the body you desire.

A recent study conducted at Boston Sports Clubs found that men and women who exercised for just 20-30 minutes did so more consistently than those engaging in longer 45-60 minute workout sessions.

They also achieved results faster because the plan was more time-friendly.

This study, and dozens more like it, reveals that you’re more likely to stick to a shorter duration workout than a longer one.

More importantly, it proves that you do not need long workouts…let alone some 90-minute workout that is guaranteed to burn you out fast.

Statistics reveal that only 1/2 of 1% of gym goers and exercisers make any significant body transformation over a year, let alone over just 90 days.

Relentless misinformation by personal trainers, magazines, and late night infomercials has made you believe that you have to work out longer to get results…

But what you really need is shorter workouts using a very targeted method of movement.

Long workouts age you faster than the super-short protocols you’ll follow in Old School style workouts.

Exercise produces a lot of free radicals. In small quantities, your body can rid itself of free radicals and prevent excess damage. However, when you do long, extended workouts…

Free radicals’ damage gets out of control. Sure, you may get results initially, but you’ll start aging faster than you can imagine…and you don’t want that!

Every shady marketer and publisher wants you to believe there’s some kind of shortcut to the body and health you desire. They’re full of it, but you’re too smart to buy into that.

The good news is that “hard” does not mean complicated, long or dangerous

It simply means being willing to work out yourself–short, rigorous, and targeted regimen. That’s it.

And you’ll find everything you need to know condensed into a simple-to-use handbook: Old School, New Body by Steve & Becky Holman.

Get your copy by following this link:

Thank you for your time on this site…

And if you found the article worthwhile, share it widely within your circles.

Stay tuned for more.