Now this guy is very knowledgeable, yet still his food log was all over the place. I am not saying
it to critize him in any way, I’m just finding a common thread between him and the rest of the population on this planet.

He knows a lot about nutrition and what to eat. Some of the things we discussed were new to him, but a lot of it was just repetition.

So, what’s the problem?

Well, as I said, he knew what to eat, but he didn’t follow it in reality. You see, it’s easy to know
what to eat, but a whole different thing to actually apply it to your daily life.

Because seriously, we all know that soda, chips, snacks, and junk food are bad for us, yet we still consume it, and we consume it a lot!

You do know that fruit and vegetables are good for you, yet a very few of us eat the amount we should.

You do know that chicken breast, eggs, beans, fish, and lean meat sources are great sources of protein, yet you tend to eat lots of processed food such as chicken bits, fried chicken, sausages, etc.

You do know that avocados, fatty fish, olive oil, natural nuts such as walnuts, almonds, and cashew are great fat sources, yet you tend to eat lots margarine, fatty dressings, chips, etc.

Honestly, it’s time to apply what you know in terms of healthy food vs. unhealthy food. Always base your nutrition around whole food sources that can be found in it’s natural form, such as fruits and veggies, eggs, nuts, chicken, and so on.

Things you can buy in packages and “micro-wave” food, throw it in the garbage!

Alright, so stop blaming the media and the community.

You do know what to eat, you do know what is good for you and what isn’t. Change your habits and start taking control over your life!
Best regards,
Jonas
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Around 90% of the earth’s population who’s looking to lose fat is concerned about the size of their belly.

Are you personally standing in front of the mirror several times a day saying to yourself: This year I’m getting a smaller waistline, Beach 2009 here I come!

And then after that, you spend an extra 25 minutes on the cardio machine and then finish up with 15 min of situps and crunches!

Let me first tell you that this is not an unusual approach, I see it happen all the time. You get these motivation kicks in every now and then, which leads to you doing 30-40 min of extra work in the gym, but the next week you’re back in front of the mirror again without any noticeable results, wishing for a smaller waistline.

So what’s the right way to go when trying to get a smaller waistline, or even six pack abs?

Below I got 3 tips for you that certainly will get you on the right path to six pack abs!

There was a time when situps was the king of six pack abs, but today we know that situps are totally worthless when trying get great looking abdominals. If not worthless, at least very harmful for you. Your core muscles are not developed to work in a situp type of motion, it’s created to stabilize your body. Science are showing that lower back problems are very much related to situps, so I really advice you to stay away from them completely!

It is not the number of situps you can perform that determines whether or not you have a six pack abs, it’s the amount of body fat you have covering your abdominals. Because truth is, all of us have a six pack abs down there underneath the belly fat, so in order to see them, we need to get rid of the fat.

1. Abs are made in the kitchen

The first step to a six pack is through nutrition. It doesn’t matter how much cardio you do if you don’t have control over what goes down your throat!

To put it simple:

• Eat lots of greens and veggies (think rainbow, lots of colors).
• As protein, focus on chicken, eggs, fish, lean meat sources, and beans.
• Get your fat through raw nuts and seeds, olive oils, and avocados.
• Decrease the amount of processed carbs, basically everything that aren’t eaten
  in it’s natural form (pasta, candy bars, cookies, cereals, etc)
• Consider investing in a Juice Extractor to get your vegetable intake increased!
• Drink lots of water!

These are a few important tips if you want to lose your belly fat and get a smaller waistline. But honestly, you already now that, don’t you?

A lot of people know what do eat today, but they just don’t know how to apply it. We know we should eat lots of greens and vegetables, but yet we don’t consume half as much as we should. For that reason, I really do recommend investing in a Juice Extractor!

2. Full Body Workouts

In order to burn more calories and get the biggest muscle stimulation, focus on Full Body Workouts. By going to the gym and doing a few sets of biceps curls, tricep extensions and some cable crossovers, you are only wasting your time.

• Perform your workouts as circuits and include exercises such as Bodyweight Squats, Lunges, Pushups, Inverted Rows, Pullups, Shoulder Presses and finish off with some Planks.
• Do each exercise for 20-30 sec and move from one exercise to another without any rest in between the exercises.
• Rest 30-60 seconds after completed circuit.
• Repeat the circuit for 3-4 times.

This way, you’ll be done in 15-20 min and you’ll be burning calories way after your workout, even in your sleep!

3. Alternate between Interval Training and Low Intensity Training

In today’s society we are performing more cardio then ever, yet we’re still more overweight then ever. Experts today are finding more and more results that interval based type of training are way more effective for fat loss and improving your cardiovascular system.

But I am of the belief that Interval Training should be combined with Low Intensity Training, such as walking in nature for 30-45 min.

So the secret recipe when it comes to cardio is to perform 2-3 interval based type of workouts, and then on the rest of the days make sure to take a walk in nature for 30-45 min. It is very important that you’ll get into a mindset where walking is for your well-being, and shouldn’t be focused on fat loss.

When I am out walking I always listen to an audio program, and I am only allowed to listen to it when I am out walking. That way, when I am listening to a really great audio program, I look forward to putting on my sneakers and go out for a walk!

The bottom line, you need to change your nutrition and start focusing on the food sources I recommended earlier. Add in 2-3 workouts per week of bodyweight circuits and then 2-3 interval based workouts per week. On the days you don’t perform your interval sessions, I recommend you focus on walking for 30-45 min (I do it right away in the morning, and the circuits later in the evening, or right after my walking sessions).

There you got it, 3 tips that will help you on your journey to a six-pack abs!

Good luck and be safe,
Jonas

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First one was a Juice Extractor, and the second one was a book on healthy food. Even though I know a lot on the healthy eating part, I constantly look for new sources of information in order to keep educating myself!

Let me first talk a bit about the Juice Extractor I received.

Believe me when I say that I am just like you. Just eating fruit and vegetables can be boring sometimes, and also very hard to find new exciting ways to prepare/cook it.

I did get a cookbook on healthy eating for Christmas, and it has helped me a lot! So now I am starting to find other ways to keep the cooking both fun and healthy, but since I am pretty educated in the area, I know I am not getting as much fruit and veggies as I should!

So I got this idea of a Juice Extractor and by accident I heard of The Juice Master – Jason Vale. I started reading and researching more on the topic, and I decided to go for it (was a bit sceptical at first).

I ordered the Philips Wide Chute Aluminium Juicer HR1861 and with it came a DVD called “Keeping it Simple!”, by Jason Vale. I started by unpacking the machine, and then put the DVD into my laptop. It didn’t take me long until I had to stop the DVD and give the machine a try!

I actually got excited by watching a DVD about a Juice Extractor! =)

One of the reasons I was a bit sceptical at first was due to the whole taste issue. You know, broccoli, celery, cabbage, and other veggies as juice, can’t be too delicious. Fact is, with a few tricks you can hide that taste in the juice, and you won’t even notice it.

Just add in a slice of lemon, lime, oranges, or apples, and I promise you, it tastes like regular juice, but 10 times better. I even had my mom come over to taste it, and she loved it. When I later told her I added in cucumber and carrots in the juice, she just couldn’t believe it!

Tomorrow I am going to give it a try by adding in some spinach leafs, broccoli, tomato, and some celery. I am going to use the tricks I told you about and see if I notice the taste from the veggies I just metioned! Tell you more about it tomorrow!

Sure, by juicing you miss out on some of the fibers from the fruits and veggies, but all the vitamins and minerals you get is insane! More and more experts are actually putting juicing out there as one of THE BEST ways to a long and healthy life!

I am going to start off every single morning with a delicious juice, and I am really looking forward to see what it will do to my health! I’ll let you know more about it in a few weeks!

Meanwhile, check out http://JuiceMaster.com for more info and “how-to” videos.

Oh, regarding the book I told you about! It’s called “The 150 Healthiest Foods on Earth”, and sell for around $17 on Amazon.com.

I just started reading it and I love it so far. Will dive into it ASAP and I’ll let you know more about it tomorrow!

Like Jason Vale says: Keep it simple! Good health!

Stay with me and I’ll show you how easy it can be to develop a healthy eating lifestyle!

Jonas

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