[audio] Insane amount of free diet information!

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. Jon is the author of the Seven Minute Muscle Workout]

Scott Colby, CPT just interviewed me recently for “Fit Pros Against Cancer.” My job: Help give away a TON of free fitness information to his listeners as they called into the show.

And I think I did a pretty good job.

You tell me… ; )

Here’s what we cover in just about 30 minutes…

  1. How much fat can you burn (and inches can you lose) in just 6 days?…
  2. How to make fatloss “easier” (not ‘easy’… but easier!)…
  3. What to do about perimenopause and menopause stress and the fat-gain that comes with it… AND…
  4. The “Stress-Free” dietplan for women who fight the “pooch” or who are going through perimenopause or menopause!
  5. Is exercise worthless if you sit down while you work?…
  6. What about fitness for “seniors”?… Can you gain muscle and shed fat past the age of 60?
  7. An inhome exercise that lasts 7 minutes but that can increase the lifespan of women by up to 60%! …
  8. The shocking truth about whole grains and disease…
  9. The “myth” of shaping/building muscle AND dropping bodyfat at the same time… hear the TRUTH about this once and for all! …
  10. How you can have your cake (literally!) and eat it too (i.e. get all the fatburning benefits while still enjoying desserts)…
  11. How to “reboot” your key fatburning hormone using nothing more than the food in your refrigerator!…
  12. This freee substance uses 90% or more of your calories… and you need more of it… find out what it is!…
  13. The “Food Purist” versus the “Food Rebel”… which one are you?…
  14. The one thing you can to TODAY without hardly any effort to improve your appearance and your health!…
  15. 2 simple exercises you can do at work to remove back strain and improve your abs (yes… ABS!)…
  16. Why the “baby boomer” generation is literally being left out of most fitness plans… and a plan that’s perfectly suited for all boomers!…
  17. The 1 trick I use to workout without nagging injuries! …
  18. Why exrercise decreases 1 critical sex-hormone… and what you can do to prevent it (even increase it!) …
  19. The importance of strength over the age of 30 (it’s not what you think… and it’s VITAL!) …
  20. And more!

Listen By Clicking The Play Button Below!

Products + Free Video Mentioned In Audio Include…

The End of a Classic | Does Being Slightly Overweight Matter?

[ Note: This article was written by fitness and nutrition author Jon Benson. Jon is the author of Seven Minute Muscle Workout and many others. I have his permission to share it with you. ]

Does Being “Slightly” Overweight Matter?

Shockingly so.

A 2008 study nicknamed “The Physician’s Health Study” proved that just a little bit of extra weight can raise the risk of heart failure. The study was designed to calculate the heart hazards of being pudgy but not obese.

Researchers tracked the health of 21,094 U.S. male doctors for two decades found that even those who were only modestly overweight had a higher risk for heart disease. The numbers grew along with the amount of extra weight.

In men who are 5 feet 10 inches tall, for every seven pounds (3.2 kg) of excess body weight, their risk of heart failure rose on average by 11 percent over the next 20 years, the researchers wrote in the journal Circulation . The average age of the men at the outset of the study was 53. During the study, 1,109 of them developed heart failure.

Overall, the risk of heart failure increased by 180 percent in men who met the definition of obesity according to their body mass index (BMI of 30 and higher), and by 49 percent in men who met the definition of overweight (a BMI of 25 to 30).

So, what about the leaner and more active doctors?

“The lean and active group had the lowest risk and the obese and inactive group had the highest risk,” Kenchaiah said in a telephone interview.

And what about “all those hours” needed for exercise?

Yet another myth –

“As far as vigorous physical activity is concerned, even if somebody said they exercised one to three times per month — which is a very low level of exercise — they had an 18 percent reduction in the risk of heart failure after accounting for all other established risk factors,” said Kenchaiah.

This is just more support for my approach to exercise as found in 7 Minute Muscle. It is by far the shortest workout you can do to reap the greatest rewards.

It’s time to get more serious about that “little flab” — and studies like this one conducted over twenty years will go a long way to showing exactly how beneficial cutting the flab can be.

Fit Bits: In-Home or In The Gym?

For my top 5 questions of the day received, this makes the list.

“Jon, can I workout in my home or do I have to go to a gym?”

Here is both sides to the story…

First, the answer in most cases is “Yes” — you can workout in your home with little to no equipment and make very good progress.

With some exceptions.

First, you have to really have a great plan. Home workouts are fine, but honestly they are less exciting than going to a gym and being around other fit-minded folks. So a plan is crucial. If you just try to “catch a workout”, you will probably end up being inconsistent and not progressing.

Next week I’ll be releasing my 7 Minute Body System. This the in-home version of 7 Minute Muscle that requires only bands, a rubber ball, and your body weight. Dumbbells are optional.

This is a great plan for in-home workouts… and of course it’s only 7 minutes long.

There are other plans you can find on the Internet or in another book that may work for you too. Just be sure to USE on. Do not just wing it.

Results for in-home training tend to be lower on average than in-gym training for two reported reasons: Commitment and variety.

Commitment is crucial. If you have a good system and you can commit to it, then you can do well. But a gym fosters commitment in most people due to the costs and the environment. This is not always the case of course. Some people waste their bucks on a gym membership.

Variety is obviously much better in a gym — more equipment, more people to interact with (mental variety) and so-on.

One more thing: Progression. Progression is key in the gym or at home. So no matter what workout environment you choose, write down your workouts every day. The next time you perform that workout, be sure to add a rep or two here and there or some more resistance. Perhaps less rest between sets.

Always try to progress. Some days you will, others you may not — but the mental attitude of progress is essential.

The bottom line is this: If you can make the commitment to your self and get yourself a good, solid in-home plan, you can make in-home workouts work for you.

Tom Venuto Body Fat Solution Giveaway

Tom Venuto, author of , one of the top selling books on burning fat while building muscle, has just released his first book . It quickly became a #1 seller on Amazon and has impacted tens of thousands of lives already.

Written in a no nonsense style, Tom easily explains the principles to overcome emotional eating, why we eat more and exercise less (and what to do about it) and why it is so difficult to balance calorie input with calorie output. If you’re looking for a clear guide to calories and how they play a role in getting to your weight loss goals, this is the book for you.

The Body Fat Solution

tom venuto body fat solutionThe over consumption of calories plays a large role in our gaining fat but we’re not always so rational when we think about food, hunger or exercise. The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscles, Ending Emotional Eating, and Maintaining Your Perfect Weight is aptly named.

Drawing on his years of personal experience as a personal trainer and nutritional adviser, Tom lays out a clear plan of action to overcome the very things that keep us where we’re at and to help bust any plateaus. It’s the “little things” that we don’t think of that are just as important as daily exercise.

The Body Fat Solution is impacting lives. I received this recently from one of my subscribers:
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Best Abdominal Exercises – Win A Free Copy

The Best Abdominal Exercises You’ve Never Heard Of” is a book about unique and innovative exercises devoted entirely to the abdominal area. This abdominal training manual contains information on 77 extraordinary new exercises including pictures, videos, tricks for performing them, and common errors to avoid.

For one day only, TODAY, I’m giving it away to one lucky reader. So if you have ALWAYS wanted to train your abs so that they literally pop out of your skin but have been getting nowhere with crunches, this is the information you need.

This is NOT your typical ab training book that shows you a bunch of exercises you already know. I’ve gone through this book and I can’t believe how many completely new exercises are in it. If you’re serious about getting amazing abs, you owe it to yourself to check this out now!

Want to learn how to do these KILLER abdominal exercises?

I thought so.

Want it for FREE?

Free Gift – Best Abdominal Exercises

During the week of February 2 through February 6th 2009 (Mon to Friday this week), and I are giving away a free copy of all his fitness books and programs including The Best Abdominal Exercises You’ve Never Heard of.

Anyone can do this as long as you’re willing to GOYA and put in the effort.

Create an eye-popping six-pack that will reach out and GRAB attention. The exercises in this book make the contraction in ordinary ab exercises feel like a gentle breeze.

You’ll get MAXIMUM tension at the most “anatomically possible” contracted position, creating the abs you’ve always wanted!

Continue reading to find out how to Win a FREE Copy…

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Win A Free Copy Of Muscle Explosion

Who wants 6 to 10 pounds of muscle added to their body in the next 28 days? Win a FREE COPY of the rapid muscle building program Muscle Explosion, by Nick Nilsson as part of his Fitness Bailout Sale.

Nick is doing his part by putting fitness programs in your hands at 50% of the normal retail value! Here at Former Fat Guy Blog – I’m giving them away!

Every day this week, February 2 through February 6th 2009, it’s my pleasure to be able to give away a copy to one lucky commenter. Winners will be chosen over the next weekend, so make sure you leave a comment telling me why you MUST HAVE the fitness and muscle building program of the day.

Free Gift – Build Muscle Fast

“Muscle Explosion! 28 Days To Maximum Mass” is a powerful program for building muscle as FAST as possible. It’s a 28 day program that utilizes cutting-edge training and nutritional techniques to help trainers blast through training plateaus and gain 5 to 10 lbs of muscle in just 4 weeks.

build muscle fast muscle explosion

If you’re looking for some rapid muscle growth, this is an excellent program to consider. It’s only 28 days long but MAN, those 28 days are tough. You really have to WANT to get big to do this one…but the results are just AMAZING.
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Theres Fitness to be Found in Therapy

Heather Johnson describes her fitness and rehab journey after tearing her anterior cruciate ligament (ACL) in a racquetball accident. This is a guest author contribution

This is the worst thing that could have happened to me, I thought, after the doc took one look at my knee and confirmed that I would need surgery to reconstruct my torn anterior cruciate ligament (ACL). A nasty fall on the racquet ball court put me out of action for a few weeks, and an MRI said knee surgery was required. Three months later, the fitness routine I had put together boosted my fitness level and improved my stamina while allowing me total use of my knee again. There seems to be some fitness found in therapy.

I certainly didn’t think my injury was serious enough to merit a surgery, not when there was no swelling and just the minimum amount of pain. I nursed my injured knee with ice and rest for the first few weeks but the MRI proved surgery would be required.

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10 Things to Consider When Choosing a Gym

If you are a beginner like myself or a seasoned gym rat, choosing a gym is an important decision to be made and there are lots of things to consider. As the saying goes, “location, location, location”, but it’s more than just that. There are costs involved, contracts to be signed, hours of operation and if you’re a mom, what about the child care options. There are a lot of things to consider when choosing a gym, and it should be done only after careful consideration.

I’m on a journey towards a healthy lifestyle filled with vibrancy and vitality. Most recently, I have made the decision and committed to a gym membership after serious contemplating. Exercise was the missing piece to my puzzle.

Significant changes over the last several months in my eating and lifestyle choices have been made but until now I was not mentally ready to join a gym.

The year was 1981 and Olivia Newton John zoomed to the top of the music charts with her song, Let’s Get Physical which inspired everyone to join a gym, sign up for gym class and wear spandex. Me, I was in Grade nine and (mandatory) gym class later ended ended for me in 1985. Not to mention, Participation.

Folks, it’s now 2008!

During my recent tours of various fitness facilities, the following are the top considerations I had to make before signing my contract

10 Things to Consider When Choosing A Gym

1 Atmosphere You’re going to spend a good portion of your time and money here so make sure it feels right to you. When a friend and I started looking for a gym I felt incredibly intimidated by one such gym with the amount of grunting, groaning and amount of posturing that went on in front of some of the mirrors. Make sure you get good vibes and feel comfortable the moment you walk into the door. Think of it this way, why would you spend your time or money going somewhere that you don’t enjoy? If you don’t consider this, your money will be wasted.

2 People A gym is like any other business, it’s there to make money. No matter how good the product is, it’s the people that can make or break a business. What is their interaction with others when you check out the gym(s) to make your choice? Are there many staff around when you need to ask questions? Can you connect with them or are they unapproachable? Do they have the qualifications? I actually interviewed the manager of the gym we chose and discovered she had been with this company for 25 years! She showed passion, enthusiasm and genuine interest in us when we met.

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Upper Body Training With Chains

Diesel Crew does some great chain training here. Chains provide an unstable environment for lifting as well as changing the resistance by putting more load on your muscles when they’re in their strongest part of the movement. Jim Smith is the author of Combat Core Conditioning, the most advanced torso strength training manual I’ve ever had the pleasure of reading.


combat core conditioningJim “Smitty” Smith is a strength coach and cofounder of the Diesel Crew. Jim dedicates himself to studying, developing and enhancing athletic performance through the utilization of conventional and non-conventional training protocols, including; powerlifting, weightlifting, strongman, odd-objects, Russian kettlebells and grip strength methodologies. This distinctive and comprehensive approach has helped athletes of all skills levels attain their goals and “Achieve Beyond Potential.” Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics. Jim is a contributor to Mens Health magazine.

Get Smitty’s free report on Combat Core Exercise!

Out of Your Comfort Zone

I’ve realized that exercise will increase my weight loss and help get my body get into better condition. I finally decided that it was time to step out of my comfort zone

If I was going to be true to this experience, I had to go to the gym.

Remember, I haven’t exercised since 1985 and the hardbodies at the gym became more and more intimidating as I visualized myself in that situation.

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Strong Women: Barbie Barbell World Record Bench Press

Amanda Harris, also known as Barbie Barbell is see here setting her world record bench press. She pressed 187.6 pounds at a body weight of 112 pounds and being 17 years of age. I’m pretty sure those are the numbers for her age and weight. Please correct me if I’m wrong.


Barbie Barbell is one strong woman. She’s an inspiration to girls all around the world as well as parents. Makes you want to spend more time on yourself, getting into shape, eating better and having your kids follow in your footsteps doesn’t it?

Even it the sport is not your type of thing, the dedication to her discipline, bench press, deadlifts and squats should leave you inspired. Where other kids are perfecting their wii, Barbie is moving weight around.