Here are some random cool pics from our 2-week getaway in Jamaica.
If you ever go to Jamaica, we highly recommend you stay in Negril on Bloody Bay. We’ve been there a few times and it’s always a fantastic experience. Karen has been to Ochoa Rios and Montego Bay and she says it’s not nearly as nice. It’s more of a tourist trap in most cases. I’m sure there are exceptions because the Jamaican people are fun and happy people who love to serve you anyway they can. Ya MON! Respect.
Pic 1:
This was the view from the lobby of our hotel. We had beautiful weather the whole time we were there. A few clouds here and there (and even a little rain) but overall it was phenomenal. Usually 85 to 90 degrees with sunshine.
Pic 2:
While Karen and I were walking the beach, we came across these Jamaicans who were catching fresh lobster out of the ocean and then barbequing it for you right on the beach. The timing wasn’t right for us, but talk about fresh seafood!
Pic: 3:
One of the cool things about Negril and Blood Bay is the sun sets right over the water, but unfortunately it was cloudy almost every night. This was the one night it wasn’t and I grabbed this awesome shot.
Pic: 4:
Here’s a pic of me getting some Jamaican love from our favorite waitress, Althea. Once you treat a Jamaican good, you have a friend for life.
Pic: 5:
Karen and I enjoying little pre-dinner wine. Althea took this shot for us. She reserved us a spot in the private steakhouse 3 nights while we were there.
I love steak, but ironically my favorite part of the dinner was the dessert. It was chocolate upside down cake filled with hot fudge, served next to a scoop of vanilla ice cream on a bed of Oreo cookie crumbs. Can you say…“cheat food”? It was heavenly and I had no problem finishing off Karen’s.
Pic 6:
Karen hanging with her main man Ricardo. He was our cook at the Jerk Chicken hut. Everyday he cooked wood grilled chicken with Jerk sauce (this stuff will make your nose run even in 90 degree weather, but it’s deeeeelicious), rice and beans along with cabbage to go along with it. It was awesome.
Karen even got Ricardo to deliver us a big bottle of authentic Jamaican jerk sauce for home (not the stuff you buy in stores…this is the real deal). That’s when I snapped this picture. Ya mon!
Thanks for checking out our pictures and reading about our trip! Now it’s time to click the links above and get to work on that body. I know we sure need it after 2 weeks of indulgence.
Why Low Carb Crash Diets FORCE Rebound Weight Gain And How You Can Use Carbs As Your BEST Fat Burning Friend…
Take 3 short minutes to watch the short fat burning presentation above and discover:
Discover how you can strategically use carbs as your best fat burning friend…
Exactly WHY 95% (or more) of “low carbers” gain all or more of their weight back within a year of losing it…
How to manipulate your glycogen tank so you can force your body to feed on fat 3 or 4 days every week…
How you can enjoy Happy Hour every Friday and cheat every weekend to scientifically program your metabolism to be a weekday fat burner…(time for a little science and bunch of fat burning goodness!)
Why macro-patterning your nutrition is the key to getting your best body (a new way of burning fat that’s actually fun?).
Confused by this picture? Don’t be. Just watch the short presentation above to
learn how simple it really is to manipulate carbs and force your body to burn fat.
Understanding Carbohydrates And The 3 Usage & Storage “Stages” That Take Place Inside In Your Body…
Stage 1: Immediate Energy Needs: Digestion begins in the mouth and carbohydrates are quickly made available for energy needs or stored for later use.
Stage 2: Storage in the Muscle & Liver: Your body stores carbohydrates as glycogen in the muscle and the liver as a source of energy for movement and daily function. The amount of these stores equates to the amount of muscle on one’s body. Storage continues until the muscle and/or liver is full.
Stage 3: Spillover (Storing Fat): When energy intake is abundant and little or no energy is expended, muscle and liver stores over fill, and the body starts storing the unused energy as fat.
Seems simple. Right?
WRONG.
Want to discover how you can keep all of your fat burning hormones at peak levels and prevent your metabolic triggers from adapting and blocking your fat loss? The Free Video above reveals precisely why macro-patterning your carbs can keep you lean for life.
Carb manipulation and macro-patterning is also the hidden secret to re-programming your body to stop losing things like water and muscle and actually forces your metabolism to continuously find and burn stubborn body fat.
Plus, it actually can make fat loss fun to learn and apply too.
Now you can keep your body burning and your metabolism happy at the same exact time!
Pretty cool, huh?
My wife Karen and I laughed our a** off when we saw this cartoon. Listen, it doesn’t have to be this way! Forget about the scale.
If you start using and applying a macro-patterning lifestyle you can just say “no” to scales and diets and say “yes” to being a life-long fat burner.
Important: After you watch the video, don’t forget to hit the “like” button below and make sure to voice your opinion in the comments section so we can spread the fat burning “good news”.
Eliminate Your Turtle And Hamster Mentality To Transform Yourself Into
A Lean And Mean Fat Burning Gazelle…
In the last blog article, we introduced you to the 3 PROVEN pillars of fat loss.
Today we’re back (just like we promised) to give you an example workout from each individual Pillar (animal) so you can transform your turtle and hamster mentality into that of a short burst, fat burning gazelle.
And we’re not talking about a Tony Little-style Gazelle here either. This isn’t some gimmicky philosophy. This IS the real deal.
Remember that if you want to be a real fat-burning Gazelle, you will sometimes act like a hamster (Pillar 1). This is for recovery purposes and to prime your metabolism to burn more fat when coming out of your turtle shell to act like a Gazelle (Pillars 2 and 3).
Also, it’s crucial that you incorporate some type of resistance training like weights or MRT (Metabolic Resistance Training) into this plan if you really want this to work. We know this is kind of obvious to most of our readers; we just wanted to make sure we didn’t leave it out.
Speaking of metabolic resistance training (MRT), one of the world’s best metabolic resistance training experts (our “go to” guy and friend), recently shared some of his best stuff with us…you can learn more about how to use it at the end of this post.
Before we give you some sample workouts, remember that you’ll never see results unless you understand the number one component of fat loss. What is it? One word.
INTENSITY
Without applying proper intensity you’ll simply be stuck in your turtle shell or be trapped forever on a hamster wheel. (Ok. Enough of the animal analogies already
Are you intimidated by intensity? If so, relax. You’re not alone.
Here’s the key. Apply our intensity scale below to YOU personally.
Your current age…your gender…your current level of condition (or any other limitations you may have).
*GL-12 Intensity Scale
Level 1 = Warm-Up or Slow Pace
Level 2 = Jog or Medium Pace
Level 3 = Run or Hard Pace
Level 4 = Fast Run or Very Hard Pace
Level 5 = Sprint or All Out Burst (based on your current level of personal condition)
*Intensity levels are different for every person and are based on your current condition, age, gender, or other limitations, so please gauge your intensity level based on where you’re at right now personally. You can also apply this scale to other types of exercise besides running or sprinting.
IMPORTANT: Always warm-up and cool down for 4 to 5 minutes minimum
PILLAR 1: Aerobic/Endurance (Steady State Cardio)
In the aerobic pillar, oxygen is used to break down fatty acids and glucose to release energy. In other words, oxygen is primarily present so you can go for longer durations at a steady pace and the majority of fat calories burned happens during the workout itself.
Just remember: Aerobic means with oxygen and anaerobic means without oxygen.
Beginner
Intermediate
Advanced
Duration:
30 minutes
45 Minutes
60 Minutes
Intensity:
Level 1 to 2
Level 2
Level 2 to 3
PILLAR 2: Threshold (Intervals)
This is the pillar just above Aerobic training. You can typically stay in this anaerobic pillar for 2 to 5 minutes at a time before letting your heart rate come back down and recovering.
This pillar has several important benefits.
Research shows that threshold training allows your body to respond continuously from the aerobic type training discussed above. This is important to know because so many people hit a wall when they get stuck in the aerobic pillar (a.k.a. the hamster wheel).
It will also help you burn more fat and calories when incorporating a base of pillar 1 and pillar 3 along with it.
Beginner
Intermediate
Advanced
Duration:
30 minutes
40 Minutes
40 Minutes
Intensity:
2 min @ 3
2 min @ 1
(repeat x 5)
3 min @ 3-4
3 min @ 1
(repeat x5)
3 min @ 4
3 min @ 1 or 2
(repeat x 5)
PILLAR 3: Creatine Phosphate (High Intensity Bursts or Intervals)
Gazelle time!
Lastly is creatine phosphate (Get Lean In 12 intervals and H.I.I.T.). This system can only support high intensity effort for 15 to 60 seconds at a time.
The main thing to remember with Get Lean In 12 intervals and H.I.I.T. workouts is that although they are only 12 to 20 minutes in duration, they will increase both the “aerobic” AND “anaerobic” systems at the same exact time.
This is typically unheard of when it comes to exercise. Also, study after study shows your metabolism will be elevated for up to 48 hours from just one pillar 3 workout.
Again, just remember the “more” is not “better” GL-12 philosophy. Doing a bunch of pillar 3 workouts every week is not the answer, but it definitely yields the most results for the time invested.
Continuously using all 3 pillars is the solution.
Beginner
Intermediate
Advanced
Duration:
20 minutes
12 Minutes
12 Minutes
Intensity:
1 min @ 4
2 min @ 1
(repeat x 5)
30 sec @ 4-5
30 sec @ 1
(repeat x 5)
20 sec @ 5
10 sec @ 1
(repeat x 8.)
It’s nice to know that the time and effort invested into pillar 3 will still be working up to 2 days later…even while you’re sleeping. Now that’s a beautiful thing!
One final note on Pillars 2 and 3.
Feel free to walk briskly for 10 to 30 minutes afterwards if time permits. A lot of research shows this will help the heart utilize oxygen properly and enhance fat loss by burning off the Free Fatty Acids that your body will release during high intensity bursts of exercise.
The strategy above is how we personally went from exercising 8 to 10 hours every week, alllllll the way down to just 4 or 5 hours a week. Ironically, we doubled our results at the same exact time. I know we’ve beaten this drum to death, but more is NOT better. Got it?
There’s one more final strategy that will help you maximize your body’s natural fat burning potential with this approach. We call it “sequencing”.
When you use this approach sequentially in the proper order, you can force your body to feed on more fat.
At least 20 comments and we’ll be back in a few days with the exact weekly exercise schedule you can use to make all 3 of the PROVEN pillars work together synergistically and sequentially.
There’s more metabolic trickery coming your way in a couple of days. But you have to leave your comment and we’ll be back to help you cross the finish line.
Committed to your fat burning success,
Shaun and Karen
P.S. If you want to learn how to use this exact same approach (at home or anywhere) with resistance training, just check out Metabolic Resistance Training guru and expert (and friend of ours) Craig Ballantyne’s bodyweight cardio…
If You’re Adding Resistance to Your Cardio Machine, YES!
As a former bodybuilder who went on to own a gym, I have spent more than my share of time around cardio and weight machines.
The one thing that always amazes me is how people will take a perfectly effective, scientifically designed, thoroughly adequate exercise machine and adapt it thinking “more is more.”
In fact, more is more is one of the worst philosophies to have when exercising because, in fact, when you do it right less is actually more.
Less time, less effort, less weight, less often – IF you follow the rules and give it your all each time.
Unfortunately, everyone is so busy multi-tasking in every other part of their lives – eating while in the car, taking a conference call on your morning commute, with multiple windows open on every computer screen – that we naturally think we must do the same at the gym.
So I see people barely using any weight and trying to perform an exercise while talking on the cell phone. They use the gym more as a time to socialize than for what they are meant to do there: lift weights!
Others do the same workout every time (with no break in the routine): they come in and go down the circuit of machines in the same order and then decide, “Well, that’s it; workout’s over and I feel good! Time for a post-workout smoothie…”
Resistance training (free weights, stationary weight machine, etc.) can be a fabulous way to build muscle, boost your metabolism, increase toned muscle mass and increase your overall health.
Likewise, cardio exercise (Stairmaster, exercise cycle, treadmill, etc.) can increase your heart rate, burn fat and expend calories quickly.
So naturally, you might think, combining the two is the surest way to both build muscle and burn fat, get your heart rate up and expend lots of calories fast. But, in fact, doing more when it comes to resistance and cardio actually produces fewer results.
That’s because when exercising you should put like with like.
In other words, a great resistance workout can produce much better results when you concentrate purely on resistance, focusing on the tension of the weight, the number of sets and reps, really feeling the burn and completely focused on those main goals of resistance, i.e. building muscle and boosting metabolism.
Likewise, a great cardiovascular workout should focus strictly on cardio to produce maximum results.
The last thing you want to be doing while running around the neighborhood is fiddling with your weight straps or figuring out how to drink from your water bottle in one hand while adjusting your easy-grip, five- pound barbells in the other!
So when it comes to exercise, put like with like; resistance, resistance, resistance, cardio, cardio, cardio – not resistance, cardio, resistance or cardio, resistance, cardio.
I see this drastic mistake at the gym all the time.
I witness people, especially women, on a stair stepper machine, who add resistance thinking, “Wow, my butt (glutes) and legs are getting a hard workout.”
And they are, but the fact of the matter is this is THE most counterproductive way to perform cardio.
In fact, this is using a method of weight training called “time under tension” and what it will do is force the body to store more glycogen – and possibly fat – to the lower half of your body—actually making your butt bigger, because your body has to know how to anticipate the load, so the body says, “We need help; store more there!”
And that sure isn’t the reason why you are doing cardio in the first place, right?
So remember to use no resistance when doing cardio and only apply resistance when weight-training. One of the best methods I teach my clients to burn the most amount of fat is to do a method called H.I.I.T. (High Intensity Interval Training) or fat burning intervals.
The treadmill should always be set with no incline and if you use other exercises remember to stay away from resistance or any type of tension when doing cardio.
ALWAYS make sure to do weight training first and cardio last to get the most fat burning results out of your workout.
Remember, like with like: resistance with resistance, cardio with cardio for the most effective results every time.
Written by N.Y. Times Best Selling Author and Fat Loss Expert: Wendy Chant
*END ARTICLE*
Now that you understand “time under tension”, just hit the “like” button below and we’ll be back in a couple days with THE absolute best approach to interval training and cardio.
Conclusion: 25 people or more hit the “like” button = The 3 most powerful, proven, and effective Pillars of Attacking Body Fat with the GL-12 interval cycling workouts. (coming your way in the next few days).
If you’re anything like me when I was first introduced to fat burning cardio workouts as a way to get the body I wanted, it was all about staying in my target-heart rate. I beat my head against the wall for 8 years straight doing 1 and 2 hours workouts with hardly any results until I discovered how to use cycling methods in my cardio, workouts, and nutrition.
Today, I’m going to show you how to apply this unique cycling strategy to your fat burning cardio workouts.
Even though the Get Lean In 12 fat burning cardio workout has always given me more “bang” for my “buck” (12 minutes) I’ve found it necessary to implement other strategies for variety and continuous progression with my fat loss efforts.
This information will change the way you think about and approach all your fat burning cardio workouts.
As we go into detail about cycling your cardio make sure you think about applying this approach to all 3 areas of your fitness program
Nutrition (up to 75% of your results)
Cardio (we’ll show you this today)
?Strength Training or Weights (You must train with weights)
Using Get Lean In 12 Cycling is one of the keys for you to have continuous fat-loss over the long-haul. It will also potentially prevent injury and burn-out that are so prevalent with over-training or other old-school approaches and other fat burning cardio workouts. Remember, this is a lifestyle.
Ok, so here we go. Again, the focus is on cardio today. There are 3 systems that you want to target in your cardio workouts.
System 1: Aerobic
System 2: Threshold
System 3: Creatine Phosphate
Today we will give you a foundation so you can start experimenting at your current level of fitness within each of these systems.
System 1: Foundation or Aerobic
Type of workout used for this cycle:
?Low Intensity, Long Duration (45 to 60 minutes)
Medium Intensity, Medium Duration (20 to 40 minutes)
Circuit Training (30 to 45 minutes)
In the aerobic system, oxygen is used to break down fatty acids and glucose to release energy. This is great for beginners and obese people. In other words, oxygen is primarily present so you can go longer.
Remember…more is NOT better. Perform this type of cardio at least once a week for 45 minutes or longer at a steady pace.
*Note: It’s also a good idea to practice this for a couple weeks before putting our famous GL-12 fat burning cardio workout to the test.
System 2: Threshold
Type of workout used for this cycle:
?Aerobic Interval Training (30 to 45 minutes)
GL-12 Threshold Training (20 to 40 minutes)
This is the intensity level just above Aerobic training and you can typically stay in this zone 3 to 5 minutes at a time before letting your heart rate come back and recovering for anywhere between 1 and 3 minutes.
This system has several important benefits. Research shows that threshold training allows your body to respond continuously from the aerobic type training discussed above.
This is important to know because so many people hit a wall when they get stuck in the aerobic zone. It will also help you burn more fat and calories but research shows this only works when incorporating a base of Aerobic (system 1) and Get Lean In 12 (system 3) along with it.
Try doing a 5 minute warm-up and doing medium-intensity burst for 1 to 3 minutes and then recover by going slower for 2 to 3 minutes. Repeat this cycle 4 or 5 times and cool down.
System 3: Creatine Phosphate or H.I.I.T.—High Intensity Interval Training
Type of workout used for this cycle:
?Get Lean In 12 (12 minutes)
H.I.I.T.— High Intensity Interval Training (15 to 30 minutes)
Lastly is creatine phosphate or Get Lean In 12. This system can only support high intensity effort for 15 to 30 seconds at a time. The main thing to remember with Get Lean In 12 workouts is that although they are only 12 minutes in length…they will increase both the “aerobic” AND “anaerobic” systems at the same exact time. No other cardio exercise that I know of has ever been shown to do this as effectively as Get Lean In 12. Not only that, but studies show you can elevate your metabolism for up to 48 hours from just one GL-12 workout.
Again, just remember the “more” is not “better” GL-12 philosophy. Doing a bunch of GL-12 workouts OR any other of the above workouts more than we recommend on a weekly basis is not the answer.
Continuously cycling your fat burning cardio workouts, weight training and carb-intake (a.k.a. macro-patterning) is the answer.
Don’t overcomplicate this wisdom. If you’re just getting started or you’re not advanced, experiment with 1 workout per system to start with.
If you add in weight training (which you definitely should) 3 or 4 times a week for 30 to 45 minutes you’ll be able to get a flat stomach or six pack abs in only 5 hours a week.
System #3 is actually like a ‘secret system’ because so many people are afraid of intensity. This is actually how Get Lean In 12 was founded and created because it saves the most time and gives you the biggest bang for your effort.
If you think you’ll get bored of the sprinting, change it up. You can use the GL12 cardio to do dozens of different exercises; mountain climbers, jump rope, standing jump-squats, squat thrusts, high-step sprints…you get the idea. Don’t be afraid to change it up. Variety is a spice of life.
Every 4 to 6 months you should go back to just aerobic training for a week or 2 to build a new foundation so you keep responding to H.I.I.T.
and GL12.
Also, once or twice a year during a Deplete Week or The 7 Day Diet you should take a week or two off training all together to help you reset your metabolism and recharge your body for longevity.
In fact, when I first discovered GL-12 I took my body fat to under 5% really fast, so I wondered “why” it worked so incredible. After doing my research I put together a free special report called “Get Lean In 12 Cardio Revealed” along with a Free audio CD revealing all our secrets.
