Tuesday, May 31, 2011

3 "Rebel" Fat Loss Tricks from Jon Benson

Fitness author Jon Benson shared this article with me and gave me permission to repost it here for you.

3 "Rebel" Fat Loss Tricks
by Jon Benson

You know what?

I like "weird."

I've always been a bit on the fringe side of the fence if you know what I mean.

A bit of a rebel.

So were guys like Einstein, Mozart, and Picasso. Not that I'm putting myself into their category of genius by any stretch... but I love their approach to life.


Makes sense to me. This life it too darn short for anything less than being bold.

That means taking some risks here and there. That means taking action while the others are content to sit on the couch being the same person they were yesterday.

And the day before...

And the month before...

And the year before.

Do you want to live your years like that? Or do you want to dive into life? Be the greatest "you" possible?

Then be a bit of a rebel.

Here's some "rebel tips" for fatloss I think you'll enjoy...

Flip The Food Pyramid Upside-down

The USDA's Food Pyramid is an utter joke. It's origins stink up the joint, let me tell you.

First, the grain industry was in a pinch when the Food Pyramid was created. And wouldn't you know it... the grain industry increased their "contributions" (read: bribes) to certain politicians to get placement atop the pyramid... or in this case at the very bottom. The "foundation" if you will.

Just think about this for a moment:

The USDA wants you to eat (gasp) MORE starch than vegetables? More bread than fruits, lean meats, and hormone-producing fats?

Are they NUTS??

Yes... they are nuts. (Which, by the way, are no where near the foundation... nuts, that is.)

You'd be better off flipping the sucker upside-down.

That would look like this:

40% of your cals from healthy fats 30% of your cals from protein 30% of your cals from carbs

Roughly, that is.

Sounds... rebellious, right? Well it is.

Too bad I have the science (and the abs) to back it up.

If you want a system laid out for you, then go to JonBensonFitness.com/EODD

Cardio Is Not Smart-ee-o


At least the way the so-called "experts" want you to do it.

Look: This isn't rocket science. Just walk into any gym...take a look at the folks who only do cardio work for 45-60 minutes every day.

Do they look any different from year to year?

Let me save you some time: NO. They do not.

Cardio (unless you are into endurance sports) is a waste of energy done this way. First, it increases your carbohydrate cravings. For most people that's not a good thing. Why? Because cardio at this pace burns mostly SUGAR, not bodyfat.

What do you want to burn?

Exactly. Bodyfat.

Finally, cardio is no where near as efficient as resistance training at dissolving bodyfat... and certainly not even CLOSE to resistance training when it comes to shaping lean muscle and getting the look all these cardio bunnies are after.

Now, I 'do' have a rebel cardio trick... and it takes 9-15 minutes 2-3 times a week to perform.

That's it. And you get ALL the benefits heart-wise of long-session cardio.

Combine that with some brisk walking and my overall fitness plan and presto: No more bodyfat.

Here's what is cool: I put my new in-home version of this resistance-based workout online for a few days at a major discount... but it's only for people who pick up this: Jon Benson's Every Other Day Diet

This is completely illustrated with photos too... and you do not need anything but resistance bands and perhaps some cheap dumbbells to do this in-home. Or you can use the gym-based workouts (included with videos.)

Train like this just 3-5 days a week and you can kiss long, boring cardio goodbye.

Do Not Overwork Your Abs

Here's a mistake I see most people make in the gym: They do endless sets of crunches, leg raises, and (gasp again) sit-ups... all geared toward seeing those toned abs they want.

Guess what?

Waste of time.

In fact, it's worse than that... it can literally shut down your recovery ability. You'll slow your progress in the gym (or at home)... and your fat-burning too.

And you may give up your plan entirely because of it.

Here's the brutal truth: Ab 'muscles' are easy to build. It only takes about 3 minutes 2-3 times a week... that's it.

( Note: I included my "3 Minute Abs" in the fitness book I just told you about... it's only for those who get EODD though... )

The muscles are not what make your stomach flatter... it's the nutrition plan folks.

You're just building muscle underneath layers of bodyfat... not good.

I do very little direct ab training. When I do it's usually 3-5 minutes tops 2 days a week. And my abs are... well... good. : )

I rely on resistance training and my special "favorite foods dietplan" to get and stay lean.

More about it all here: JonBensonFitness.com/EODD

So be a rebel.

Thumb your nose at the establishment and step out on your own.

Trust me: You'll be a leader in every sense of the word if you do.


Jon Benson is an internationally recognized transformation lifecoach, specializing in mental strategies for the excellence lifestyle, fat-burning nutrition and superior physical fitness.


Monday, May 30, 2011

On This Memorial Day...

Enjoy the holiday but please remember those
who gave the ultimate sacrifice.


Thursday, May 26, 2011

Collected Fitness Wisdom #35

Muscles have definitive forms and curves. If you look "bulky" it’s because you have fat on top of your muscle, and that needs to be addressed.

~John Romaniello

Compound Movements Trump Isolation Monkey Business. This means chinups over curls, close grip bench over kick backs, overhead press over shoulder flys, barbell squat over quad extension… and on and on. Whether you want to torch the fat or gain lean mass, make sure every time you lift, you involve as many muscle groups as possible. If you can do an exercises standing vs seated, take the standing option. If you can combine a few movements together, then do that.


Those gorgeous fitness models on TV may be promoting that goofy piece of gym equipment, but they built their own bodies with good old-fashioned gravity and resistance, or were just blessed with good genetics… not like our bodies.

~ Flavia Del Monte

There is no such thing as "good foods" or "healthy foods" and "bad foods", there is just food (Too much of any kind of food can end up causing problems), the real issue is the DOSE.

For example; 3 slices of pizza per month isn’t going to cause you any harm, it’s not going to raise your risk of heart disease or obesity or any other problem for that matter. Three slices of pizza per day might very well cause all of these problems and more.

~Brad Pilon


Monday, May 23, 2011


There's still some money left to come in but so far we raised over $750 for St. Jude Children's Hospital with our workouts on Saturday.

Thank you to everyone who participated. Here's a group photo of the 10:00 AM group. Unfortunately, I forgot to snap one of the 9:00 AM group but I did get some video of them.

Congratulations to country singer, John Rich, for winning Celebrity Apprentice last night. His charity was St. Jude Children's Research Hospital. So, besides all the money John raised all season long for St. Jude, they will now receive an additional $250,000 because he won.

People often ask me why I raise money, year after year, for St. Jude. Here's one reason, a Facebook comment I read this morning about John Rich's win and St. Jude Children's Research Hospital...

God Bless you John Rich!! I don't think you will ever know how many lives the blessings from your hard work will benefit! I am alive today thanks to the work done at St. Jude. I was diagnosed with CML at the age of 19 and given less than ...2 years to live.

We never could have afforded the hundreds of thousands of dollars that two other cancer centers were asking for, up front, to evaluate me to see if I was eligible for a bone marrow transplant to save my life. My oncologist took a chance, made a call, and St. Jude accepted me as a patient, NEVER asking for a dime.

I have been cancer free for 17 years thanks to St. Jude. None of their work would be possible without the fundraising/contributions made by countless selfless, caring individuals, including you Mr. Rich! Congratulations! Love and prayers to all the patients, families, and staff at St.Jude!

~ Rachel Lucas

Comment printed by permission.


Friday, May 13, 2011

Find Out How You Can Help Seriously Ill Children on Saturday, May 21st

Mark your calendars to join me on Saturday, May 21st, for a fun and challenging group workout session.

Spread the word among your friends, family, neighbors and co-workers.

I would love to be able to have enough people to warrant two sessions- one at 9:00 AM and one at 10:00 AM.

Please help me make that happen.

Donation is $20 or $20 or more in sponsor donations. If you need a sponsor sheet, they are available at Body & Soul Fitness Studio.

Previous St. Jude Workout participants...


If you can't work out with us, please consider being a sponsor.

The workout will last approximately 45 minutes, including warmup and cooldown.

All fitness levels are invited. Exercises will be adapted or substituted, as necessary. Anyone 12 and older is welcome to participate.

It really helps if I have an idea of how many people will be attending so if you could let me know you’ll be coming that would be great. However, if you decide last minute that’s great, too. Raising as much money as possible is obviously the goal.

If you have any questions, please don't hesitate to call me.

Mickey Glick
Owner, Body & Soul Fitness Studio
618 Columbia Avenue, Lancaster
(717) 509-7777

Plenty of free parking

All proceeds benefit St. Jude Children’s Research Hospital,where no child is ever turned away due to parental inability to pay and no family is billed for services not paid by insurance.


Monday, May 9, 2011

Are You Working Hard Enough?

I recently participated in a health fair and a woman who was familiar with my gym approached. Her first question was, "Do you have TVs in the cardio area yet?" I really wanted to say, "If you can watch TV or read a magazine while doing cardio you're not working hard enough" but I bit my tongue.

If people would stop reading or watching TV while they're doing cardio and CHALLENGE themselves, they'd get far better results and be done in a fraction of the time.

Cardio intervals - that's the way to go.

I ran across this fake sign in an email the other day. I love it.


Thursday, May 5, 2011

2011 "Race Against Racism" Team

Part of our 2011 "Race Against Racism" team. Some people were camera shy and some never made it to the meet-up location.

Thanks to everyone who participated!
Did you know that the Lancaster, PA YWCA "Race Against Racism" is the largest in the entire country? This year there were 3, 643 registered participants.  

Sunday, May 1, 2011

Collected Fitness Wisdom #34

Eat foods closer to their original form – the colorful, fresh, whole stuff. Consume less processed food. Drink more water and less sugary drinks & frou frou coffee delights. Move more. And when you do move, lift relatively heavy things, implement some bodyweight exercises AND challenge your metabolic system with creative circuit training. Stretch more. Roll around on a foam roller. Get a monthly massage or some brutal ART. Get plenty of rest. Find ways to de-stress.

But most importantly, KEEP DOING IT.

~ Kim Ball

You see, when most people think of "female" training, they think of pink 2 lb dumbbells, hours of flailing around doing aerobic training, isolation exercises on machines, high-reps, light weight, and those adductor and abductor machines in the gym.

To me this is NOT "female" training...it's "failure" training, because that's generally what happens when women train this way (heck, when ANYBODY trains this way). They fail to achieve the goals they set out to achieve because the training simply does not challenge the body enough to give it a reason to change.

~ Nick Nilsson

Expressing fear of building muscle and looking like a man by merely hitting the weights is like me saying "I don’t want to play golf because I’m afraid I’ll turn pro...."

Or... "I don’t want to get a job because I’m afraid to turn into a millionaire..."

Nothing just happens unintentionally - including building muscle! If your body was destined to look like a man, than you would probably already know it! Genetics don’t change over night.

~ Flavia Del Monte

Nutrition is always the limiting factor in body transformation. If a client doesn’t change their nutrition, all the effort in the gym is largely wasted.

~ John Berardi