In Mike Geary The Truth About Abs you will discover the secrets to getting six pack abs. The Fat Burning Kitchen book download in PDF format. Feel free to share Mike Geary's program on Twitter & Google Plus One. There are. Mike Geary is a certified nutrition specialist and a certified personal trainer with over 10 years in experience. The author of the book - Michael Geary, holds a.
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What is the Truth About AbsThe truth about abs is the single most comprehensive course developedon how to achieve six pack abs. It is unlikely that anybodyon the planet has thoughtmore about how to achievesix pack abs than MikeGeary and the results of thisare shown in the coursewhich has been refined anddeveloped over the years toinclude the latest scientificfindings in how we developmuscles and lose body fat.
In the program you will learn such things as: Access Six Pack Abs Program 4. Lesson 1: In order for your metabolism to operate at its peak level you needto keep feeding. This means eating approximately every 2 — 3hours or about 6 meals a day.
So if you are eating that frequently how do you avoid getting fat? The answer is that the meals you will be eating will be bothhealthier and smaller than those which you are probably used to. A good guide of how much food to eat with each meal is to placeyour serving of food in your hand.
If it fits comfortably then that is asingle serving. Do not eat more than this or go back for more. Secondly you should make sure toinclude at least two of the followingfoods in each of your meals: Skipping meals is not only counter productive in terms of yourmetabolism it will also cause you to binge when you do eat. Lesson 2: The Power of ITOne of the biggest disappointments is doing what you think willwork and finding out that your efforts are not rewarded.
An example of this are the countless number of people who spendmore than half an hour a day either jogging, power walking,swimming or some other steady state exercise. Yet many if not most of these people do not have the six pack absthat they would like to have.
While steady state exercise is great for insuring cardiovascularfitness it does not deliver weight loss in the most efficient manner. You can do this in two different ways.
Firstly add variety into your workout routine. If everyday youalways go power walking then your body will become used to this. It will know how muchenergy it needs to allocate tothis task. Your body is always aimingfor efficiency in how it usesits energy. However this iscounterproductive for ourpurposes because we wantto force it to use our storedbody fat. By performing different types of exercises each day or performinga variety of different exercises within the same workout you willmake it harder for your body to predict your energy needs.
The other way to improve your fat burning efforts is to addIntermittent Training into your workout.
This is where you punctuate your steady state exercise with briefperiods of full on effort. An example would be to add 30 secondsprints to your jogging routine.
Adding IT to your training routine means that you can also shortenthe amount of time that you train. A 15 minute workout thatincludes IT every 1 — 1. Remember intensity is more important than the total length of timeyou spend training. Lesson 3: This includes whole grain bread, bagels, muffins, pasta, and more. You probably already know that refined grains like white bread are bad for you Well, this could be a big mistake holding you back from a lean body and flat stomach.
Trust me Remember that grains are extremely cheap to grow and process compared to other crops, and this means BIG money for giant food conglomerates. Of course, this means that they have to deceive you with clever marketing to make their product seem 5. The first problem with whole grains is that many whole grain breads and cereals still raise your blood sugar fairly substantially and quickly, which stimulates an insulin spike, and triggers you to have more cravings for carbohydrate-rich foods later.
In the big picture, you inadvertently eat more calories! Another problem with whole grain products is that they are still fairly calorie-dense with a lower amount of nutrient density compared to some other options I can show you. In addition, a large percentage of the population has some degree of intolerence to gluten, which is found in high amounts in wheat and some other grains.
Also, keep in mind that the human digestive system adapted over the period of , years on a diet that did NOT contain very much grain at all.
There may have been very low amounts of grain in the ancient human diet, but nowhere even CLOSE to the quantity in today's modern diet. It wasn't until agriculture became more prominent only a couple thousand years ago, that grains became a major part of the human diet.
This means that our digestive systems are still not adapted to properly digesting the large quantities of grain in the modern diet. The result -- you get fatter, as well as other health problems! Another so-called "health food" that you have been deceived about is soy Some of the biggest offenders in the soy industry are soymilk, tofu, and soy protein products.
Remember that soy is a BIG multi-billion dollar industry and their goal is to use clever marketing to fool you into thinking that these highly processed soy products are actually healthy for you, so you download more of them thinking you're doing the body good.
Don't be fooled by their deceptive marketing! The first thing I should mention about soy is a little controversial -- and that is the high concentrations of phytoestrogens that are found in processed unfermented soy products. Now I know you may have heard contradicting stories about whether these phytoestrogens are actually harmful or not This is where these processed soy products can actually stimulate your body to hold onto belly fat.
Want more belly fat… Just go ahead and drink more soymilk or eat more tofu! But even if you don't download that argument, consider this Many pesticides and herbicides that get inside your body actually act as something called xenoestrogens which contribute to the condition known as "stubborn belly fat". They make your body want to hold onto belly fat and make it particularly hard to burn off. So even if you don't agree with the phytoestrogen argument against soy, you need to factor in the xenoestrogens from pesticides and herbicides that you might be exposed to as well, which can increase stomach fat.
This is in addition to the effects you may get from the concentrated phytoestrogens in soy But you may be surprised to learn that some of these delicious foods can actually help you to get leaner and lose abdominal fat.
Whole Eggs, including the yolk not just egg whites - Most people know that eggs are one of the highest quality sources of protein. However, most people don't know that the egg yolks are the healthiest part of the egg Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.
In fact, egg whites are almost devoid of micronutrients compared to egg yolks. Essentially, all of this extra nutrition micro-nutrients as well as healthy fats that you obtain from the egg yolks helps to control your appetite, balance fat-burning hormones, and HELP you to burn body fat!
Just make sure to choose free-range organic eggs instead of normal grocery store eggs. Similar to the grass-fed beef scenario and wild vs farm raised fish scenerio, the nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids in excess is controlled by the diet of the hens.
Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs that came from chickens fed nothing but soy and corn and crowded inside "egg factories" all day long.
Grass-fed beef or bison NOT your typical grocery store beef! Keep this in mind -- "an unhealthy animal provides unhealthy meat, but a healthy animal provides healthy meat".
Typical beef or bison that you see at the grocery store is raised on grains… mostly corn, and sometimes soy too. Soy and corn are NOT the natural diet of cattle or bison, and therefore changes the chemical balance of fats and other nutrients in the beef or bison.
Cattle are meant in nature to solely eat grass and forage, so the practice of feeding cattle grains causes digestive system problems in the cattle one of the main reasons for e-coli , and makes the cattle sick, which most times requires the use of antiobiotics in the cattle.
Problems with e-coli and other sickness is not typically a problem in cattle that eat solely grass and other forage. Grain-fed beef and bison is also typically WAY too high in omega-6 fatty acids and WAY too low in omega-3 fatty acids from the distorted nutrition ratios in their feed. On the other hand, grass-fed beef from cattle and buffalo or bison that were raised on the type of natural foods that they were meant to eat in nature grass and other forage , have much higher levels of healthy omega-3 fatty acids and lower levels of inflammatory omega-6 fatty acids that most people already eat way too much of compared to grain fed beef or bison.
Grass fed meats also typically contain up to 3 times the Vitamin E as in grain fed meats…yet another reason to choose grass-fed instead of typical beef. Not only that, but grass-fed meat from healthy cattle or bison also contain a special healthy fat called conjugated linoleic acid CLA in MUCH higher levels than grain-fed meat. In fact, when cattle are fed grains instead of grass, the healthy CLA fat almost entirely disappears from the meat.
CLA has been proven in scientific studies in recent years to help in burning fat and building lean muscle which can help you lose weight! These benefits are on top of the fact that grass-fed meats are some of the highest quality proteins that you can possibly eat Grass-fed meats are a little harder to find, but just ask your butcher or find a specialty grocery store and they usually have cuts available. I've also found a good site to order grass-fed meats online - http: Avocodos - Even though these are typically thought of as a "fatty food", it's all healthy fats!
Not only is this fruit yep, avocados are technically a fruit super-high in healthy Also, I think guacamole mashed avocados with garlic, onion, tomato, pepper, etc is one of the most delicious toppings ever created, and you can be happy to know that it's also one of the healthiest toppings you can use on your foods. Try sliced avocados or guacamole on sandwiches, burgers, scrambled eggs or omelets, in salads, or as a side to just about any meal.
The quality dose of healthy fats and other nutrition you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building.
Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite in the hours after your meal. Say goodbye to junk food cravings and bring on that lean body!
Walnuts, Almonds, Pecans, Macadamia, etc -- Yes, this is yet another "fatty food" that can actually help you burn fat! Nuts are also a good source of fiber and protein, which of course, you know helps to control blood sugar and can aid fat loss. Nuts also help to maintain good levels of fat burning hormones in your body as well as helping to control appetite and cravings so that you essentially eat less calories overall, even though you're consuming a high-fat food.
What I try to do is eat a handful of almonds, pecans, or walnuts about minutes before each meal… this lowers my appetite due to the healthy fats, protein and fiber, and ultimately allows me to eat less calories during each main meal of the day. My favorite healthy nuts are pecans, pistachios, almonds, and walnuts, and by eating them in variety, you help to broaden the types of vitamins and minerals and also the balance of polyunsaturated to monounsaturated fats you obtain.
Try to find raw nuts instead of roasted nuts if you can, as it helps to maintain the quality and nutritional content of the healthy fats that you will eat. Also, try to broaden your horizons beyond the typical peanut butter that most people eat, and try almond butter, pecan butter, or macadamia butter to add variety to your diet.
Berries - including blueberries, strawberries, raspberries, and even the "exotic" Goji berry: Berries are a powerhouse of nutrition Berries also pack a healthy dose of Get creative and mix up your berry intake by using the basics -- blueberries, strawberries, blackberries, and raspberries