Eat More, Burn More

Eat More, Burn More: The G-Flux Interview...
Tom Venuto NSCA-CPT, CSCS
Burn The Fat
With Dr. John Berardi

To lose body fat, you need a calorie deficit, which means you
must eat less than you burn or burn more than you eat, whichever
way you want to look at it.

In a recent newsletter, we looked at a controversial study which suggested
that it makes no difference which way you get your calorie deficit - whether
you cut calories or increase exercise, the end result is the same.

This research obviously struck a nerve because it brought in more email and
more comments than any other newsletter or blog I have ever posted. Now with
Dr. John Berardi, we take yet another look at the diet versus exercise debate.

For years I have suggested that it DOES make a difference where your deficit
comes from. Although you can lose body fat with any calorie deficit, I maintain
that it is far superior to "burn the fat" and create a deficit by increasing
activity than it is to "starve the fat" by decreasing calories drastically
with very low calorie diets.

However, "burning more" by increasing activity has never been a very popular
idea. Most people are ok with the "eating more" part, but they shy away from
the hard work and time commitment necessary to increase their level of
exercise.

This is clearly reflected in diet and fitness industry marketing today which
often makes claims of "losing weight without exercise" or getting in top shape
in "just minutes a day."

However, a growing body of evidence supports the conclusion that more food +
more exercise is a superior approach for performance and body composition
improvement. Dr. John Berardi, one of the industry's most respected nutrition
experts and performance enhancement coaches says.

"The best bodies are always built on higher levels of physical activity."

Dr. Berardi has developed a methodology called "G-flux" which is short for
"energy flux" and simply refers to the amount of energy flowing into and
out of a system. in this case, the human body.

I found the similarities to my own Burn The Fat approach (www.burnthefat.com)
and G-flux approach to be striking, so I contacted Dr. Berardi to learn more
and was pleased to be granted one of the most in depth interviews on G-flux
that has been published to date.

The entire full length interview was featured at the Burn The Fat Inner Circle, which is available to members only.

However, I believe this concept is so important and fundamental for anyone who
is serious about their body and who truly wants the maximum results possible,
that I decided to edit the interview and share the highlights for freee for
all of my newsletter subscribers and blog visitors. You can read part one of
the highlights by visiting the blog website below:

Train hard and expect success,

Tom Venuto, NSCA-CPT, CSCS
Burn The Fat

Scientific Facts About Fat Loss In 2006

Did you know? The fat-loss programs you read about in muscle mags from the 80's and 90's are based on out-of-date exercise science and nutrition information.

The Scientific Facts About Fat Loss In 2006

1. Exercise science has advanced by leaps and bounds just in the last two decades. The latest fat loss research, which Turbulence Training is based on, allows you to lose more fat while keeping your hard-earned muscle, and doing so with less time working out than ever before.
2. Fat loss programs that require you to do endless hours of long, slow, boring cardio workouts will rarely help you achieve your fat loss goals and may lead to over use injuries.
3. You need to use more advanced, modern training methods, such as Turbulence Training intervals, to help you burn more calories in and out of the gym. With Turbulence Training cardio, you will skyrocket your post-workout metabolism allowing you to burn almost twice as many calories as you would with traditional cardio workouts.
4. Traditional fat burning programs typically don't even mention strength training in their instructions, because most trainers and clients don't understand how resistance training will help fat loss. Even if your fat loss program does recommend strength training, it's likely that you've been told to use the ineffective and outdated method of high reps and low weight (which does NOT burn fat!).
5. If you want to maximize your metabolism, and get defined arms, abs, and legs, then you must include strength training in your fat loss workout. High intensity strength training with the Turbulence Training system helps protect your lean muscle mass, which you are almost certain to lose on traditional diet and exercise programs
6. These are the facts. The research simply does not lie. The way you are currently training is probably not only getting you less than satisfactory results, but may actually be causing overuse injuries, or even catabolic muscle loss.

Craig Ballantyne, CSCS, M.Sc., is a sought after fitness expert and consultant to Men's Fitness magazine - one of the most popular fitness publications in the world, and Maximum Fitness.

Craig's fat loss and workout tips are featured every month in Men's Fitness and his sports training articles and workouts can be found on a number of websites and in many other magazines such as Men’s Health, Oxygen, Maximum Fitness, and Muscle & Fitness Hers.

Craig’s areas of expertise include helping busy men and women lose fat, gain muscle, and get lean in as little time as possible. Craig also has an extensive research background and keeps up to date on the latest scientific findings that will help improve your health and wellness and your physical and mental performance.

Improving your IQ

Nutrients for memory and learning

Q: I have known two people of recent in different environments who have an IQ that qualifies them to hold the title of "Genius", which has gotten me a little down because my IQ is only 104. Is there a certain diet that is considered helpful towards the brains functions and development? I am 26 years old. I'm not sure if I am beyond hope. . It just seems that people with high IQs must have some sort of edge beyond higher socio-economic status, which seems to help people academically. What types of things should one put into their body that would serve the brain best? Maybe more fish oil, or a certain vitamin, or what exactly?

A: First of all, keep it in your mind that practical application of IQ is grossly overrated. More often than not, one's IQ is a result of practicing in different kinds of IQ test rather than anything else. This is why there IQ tests trying to get rid of cultural and educational backgrounds but the developers are not completely satisfied with them so far.

Another thing is doing your best to grow intellectually, feeding your brain both with right food and food for thought so to speak. However, it's hard to answer your questions while making long things short -- because these are rather long things :)

Here's the list of nutrients known to improve brain functions (see the link below to read why and where it comes from)

1. Magnesium Chalet 100 mg (at bedtime since it causes drowsiness)
2. Pure Vitamin C 100 mg (bioflavanoids were excluded due to their adverse effects on learning disabilities)
3. Vitamin B1 Thiamin 50 mg
4. Vitamin B3 Niacinamide 50 mg
5. Vitamin B6 Pyridoxine 100 mg
6. Vitamin B12 500 mcg
7. Folic Acid 400 mcg
8. Manganese Chelate 20 mg
9. Zinc Chelat e22.5 mg
10. L-tyrosine 500 mg
11. L-glutamine 500 mg
12. Linoleic Acid as evening primrose oil 500 mg
13. Co-enzyme Q10 10 mg

Reading:

Nutrients for Better Learning
Do you want to improve your IQ? (free eBook)

Alcohol and Calories

Did you know that though absolutely anti-nutritious, alcohol has calories and a lot of them?

From The Anne Collins Weight Loss Program

Alcoholic Drinks

See chart below for the number of minutes of exercise required to burn off these drinks

Exercise	Beer 12 fl oz	Cider 12 fl oz	Scotch x1	Red wine, glass	Port, glass
Aerobics Active	19	21	15	12	24
Golf With Trolley	48	51	38	31	61
Dancing Energetic	21	23	17	14	28
Jogging 5mph	17	18	14	11	22
Swimming Steadily	17	18	14	11	22
Walking 3mph	31	33	23	19	37

Note
All figures are approximate.
They are based on a 150 pound woman. If you weigh more, you will burn more calories.
If you weigh less, you will burn fewer.

Warning!

"Alcohol is readily absorbed from the gastrointestinal tract; however, alcohol cannot be stored and therefore, the body must oxidize (burn) it to get rid of it. Alcohol can only be oxidized in the liver, where enzymes are found to initiate the process.

In addition, alcohol directly contributes to malnutrition since a pint of 86 proof alcohol (not an unusual daily intake for an alcoholic) represents about half of the daily energy requirement. However, ethanol does not have any minerals, vitamins, carbohydrates, fats or protein associated with it. Alcohol causes inflammation of the stomach, pancreas, and intestines which impairs the digestion of food and absorption into blood. Moreover, the acetaldehyde (the oxidation product) can interfere with the activation of vitamins." -- elmhurst.edu

Facts About Fast Food Shakes

Shaking Up Fast-Food Shakes

By eDiets

There's a time to indulge and a time to hold back. No matter which diet you follow (or don't follow), the creamy goodness of a shake is something many of us indulge in. And sometimes pay for.

But how big of a price do we pay? We did some (filling) legwork for you and uncovered the cold, creamy facts about fast-food shakes and the damage delighting in them can do. Find your favorite below, and see how it contributes to your "bottom" line.

The health and fitness pros at eDiets can show you how to combine exercise and nutrition to get the best results. Click here to get started.

If you're headed to this curbside favorite, you'll find plenty of selections and additional toppings to add to your milk-shake fix.

Steak n' Shake
•Regular Chocolate Shake, 598 calories, 16 grams of fat.
•Regular Vanilla Shake, 578 calories, 15 grams of fat.
•Regular Strawberry Shake, 546 calories, 15 grams of fat.

Want whip cream on that? An ounce gets you another 76 calories, 6 grams of fat. Hot fudge sauce will add 195 calories and 7 grams of fat for 2 ounces.

On-the-go? Head to Mickey D's and give your taste buds an extra creamy experience.

McDonald's (12oz)
•Chocolate Triple Thick Shake, 440 calories, 10 grams of fat.
•Strawberry Triple Thick Shake, 420 calories, 10 grams of fat.
•Vanilla Triple Thick Shake, 420 calories, 10 grams of fat.

Want it your way? The King's got you covered.

Burger King
•Chocolate Shake, 470 calories, 14 grams of fat.
•Vanilla Shake, 400 calories, 15 grams of fat.
•Strawberry Shake, 460 calories, 14 grams of fat.

For the java-lovers seeking an extra buzz...

Dairy Queen
•Cappuccino MooLatte (16oz), 490 calories, 18 grams of fat.
•Caramel MooLatte (24oz), 870 calories, 26 grams of fat.

Feeling a little naughty but still want to "watch" your portion size? Wendy's offers Jr. versions of their much-loved Frosty.

Wendy's
•Jr. Original Chocolate Frosty, 160 calories, 4 grams of fat.
•Jr. Vanilla Frosty, 150 calories 4 grams of fat.

So if you've got about 20 grams of fat to spare, go ahead and indulge in these rich, creamy treats. If not, be prepared to hit the gym for a major kick-butt session.

Accomplish your weight-loss goals with the help of famed personal trainer Bob Greene. Try his Total Body Makeover through eDiets and receive access to our health and fitness experts, peer-support network, recipes, shopping lists and more. Click here to fill out a free personal profile.

You Can Prevent Diabetes With Exercise

Every November, the American Diabetes Association encourages the public to learn more about diabetes due to the alarming rise in the number of people diagnosed with the disease each year.

Type 2 diabetes is a serious disease that affects the body's ability to produce or respond properly to insulin, a hormone that allows blood glucose (the body's preferred form of energy) to enter the cells. (Type 1 diabetes is typically a genetic condition diagnosed in childhood.) Nearly 21 million people in the U.S. have diabetes and up to 95 percent of them have type 2 diabetes; even more are at risk for the disease. For many, type 2 diabetes can be prevented (or postponed) with a healthy lifestyle, like the South Beach Diet , which emphasizes lean proteins and the right fats and carbs along with regular exercise.

In response to a landmark study known as the Diabetes Prevention Program, the National Institutes of Health (NIH) created an initiative to encourage those at risk of type 2 diabetes to make healthy lifestyle changes. The NIH recommends that people with pre-diabetes (higher-than-normal blood sugar, but not yet diabetes) participate in 30 minutes of exercise five days a week.

Acceptable physical activities can be as simple as walking the dog or taking the stairs instead of the elevator. The South Beach Diet Fitness Club is also a great way to stay fit and active. Every week, South Beach Diet® Fitness Club members get up to five complete workouts, each with a walking program, gentle preparation exercises, and core routines that target your middle while strengthening your entire body. This is a step in preventing or controlling type 2 diabetes.

Overweight Kids -- Overweight Teens?

Overweight Tots May Stay Fat

By Jason Knapfel
eDiets Senior Editor

Often when we see a chunky child, we think "Oh, that's just a little leftover baby fat. They'll outgrow it." But our weight problems can start in toddlerhood, and may be permanent, a new study shows.

The study looked at more than 1,000 American boys and girls. Sixty percent of the children who were overweight at any time in the preschool period, and 80 percent of the children who were overweight at any time during the elementary period were overweight at age 12 years old, writes Philip Nader, MD, of the University of California, San Diego, and his colleagues in the study.

The moral of the story is that it may be better to address weight issues early on. But the findings don't mean that all overweight toddlers will become overweight teens, or that thin kids will stay that way. In fact, the study shows that 40 percent of the kids ever overweight in preschool, and 20 percent of those ever overweight in elementary school, were not overweight at age 12.

It's never too late to take control of your family's health. We can help you make those healthy, everyday choices that mean so much. Join eDiets and get your family back on track to a healthy future today.

South Beach Research Foundation

The Agatston Research Foundation was founded in 2004 by Dr. Arthur Agatston, preventive cardiologist and author of the best-selling The South Beach Diet®. In creating the Agatston Research Foundation, Dr. Agatston is fulfilling a personal dream to improve the heart health and wellness of the nation through research, education, and prevention. According to Dr. Agatston, "Through research funded by The Foundation, it's my goal to drive changes in how the health-care system manages disease prevention and wellness — and I hope to empower individuals to make healthy lifestyle changes themselves."

Specifically, the goals of The Foundation are to:

• Conduct and fund research that contributes to reducing the incidence of heart attacks and strokes
• Educate and empower the public to take an active part in managing their health
• Promote innovative health-care programs oriented towards prevention
• Advance and promote a greater focus on prevention among the medical community

The Foundation participates in a varied research agenda, focusing on improving people's lives and well-being and promoting disease prevention. Below is a brief description of some of the innovative studies The Foundation is involved in:

• The Healthier Options for Public Schoolchildren (HOPS) Study is testing the feasibility of improving school breakfasts and lunches and enhancing nutrition and wellness education in an elementary school setting and creating a replicable program with the goals of reducing childhood obesity and improving academic performance.
• The Effect of a Low-Processed Carbohydrate, Relatively High-Protein Diet Enriched with Mono- and Polyunsaturated Fatty Acids on Weight Loss, Body-Fat Loss and Distribution, and Cardiovascular Disease Mechanisms in Patients with Metabolic Syndrome. This study is testing the effectiveness of a healthy diet — which emphasizes lean protein and the right fats and carbs — on weight and body-fat percentage, as well as markers for cardiovascular disease in patients with metabolic syndrome.
• The Effect of Diet on Inflammation Mediators and Adult Stem Cells Study is investigating the effects of a Western diet — high in refined carbs and bad fats — on the inflammatory response.
• The South Beach Diet® and Acne Study is determining whether following the South Beach Diet® lifestyle has an impact on the presence of acne.
• Rodale Employee Heart Health Study (REHHS) is looking into state-of-the-art 64-slice CT scanning technology and noninvasive angiograms to determine how these tests may complement — and add value to — traditional cardiovascular screening methods.

The New York Times Magazine recently featured a cover story about The Healthier Options for Public Schoolchildren (HOPS) Study, which is funded by The Agatston Research Foundation.

Fruits & Veggies: frozen as nutritious as fresh

Fruits and Veggies: Fresh vs. Frozen

Rrom Sonoma Diet

Fresh fruits and vegetables are certainly the most appealing choice in terms of taste and texture, but sometimes you just don't have time to buy, wash, and chop a head of broccoli or a bag of onions. Frozen varieties are an easy option that ensures you get your daily dose, but they're also just as nutritious because they're picked fully ripe and then processed right away. Frozen vegetables are generally preferable to canned, except when it comes to tomatoes.

Here are a few guidelines you should follow when buying canned or frozen fruits and vegetables:

• Always look for fruits and vegetables canned in water or their own juices, and be sure to check the label for added salt. Avoid fruits and veggies canned in syrup, which is loaded with sugar.
• Most canned and frozen vegetables are cooked during processing — even if only briefly — so it's important to use shorter cooking times and lower temperatures to preserve more of their nutritional value.
• Instead of boiling frozen or canned vegetables, try steaming, baking, or even microwaving them. These methods require less water, which means more nutrients.

Two eggs a day -- no impact on cholesterol

Eggs: The Other Protein

From Sonoma Diet

Eggs may not pack the protein punch of most meats, but they're still a great source of protein because more of their fat is monounsaturated. What's more, the yolks are a great source of easily-absorbable lutein, an important antioxidant (also found in spinach and other green vegetables) that's great for your eyes and your skin. By the way, the theory that eggs increase cholesterol levels in the bloodstream has been thoroughly debunked. One recent study found no difference in heart disease risk between those who ate one egg a week and those who ate one a day. Another study concluded that eating two eggs a day for six weeks had no impact at all on cholesterol levels. The key is to prepare your eggs healthily -- large amounts of butter, cheese, and cream in the company of sausage and bacon aren't good for your cholesterol level or your waistline.

Dr. Guttersen's Tip of the Day

Eggs a Million Ways

Eggs are a wonderful complement to almost any vegetable, including greens, mushrooms, tomatoes, and onions. The Sonoma Diet is a great way for you to take advantage of these delicious combinations. They're also fantastic with smoked fish, whole grain toast, and beans. Take a look in your refrigerator -- if you have eggs, you're well on your way to a complete, delicious meal.

Calorie Counting Is the Best Weight Loss Method. Is It, Really?

Why Calorie Counting Doesn't Work for Weight Loss...
From Fat Loss For Idiots

Most people believe that calories are the "enemy", since eating excess calories leads to excess fat, right? That�s why most people believe that the fastest way to lose weight is to cut way back on calories each day.

After all, if a dieter is eating 2,500 calories per day and they decide to cut back to 1,500 calories per day -- then obviously those extra 1,000 calories have to result in weight loss, right?

Well, actually this is not exactly true.

In fact, if you try to cut your calories too much (via starving yourself and skipping meals) then you'll quickly reach a dieting "plateau" (a point where the scale refuses to drop any lower no matter how little your are eating).

Firstly, let's talk about how the average person begins a new diet...

The scenario usually sounds something like this... One day you look in the mirror and see that your clothes are fitting tighter than normal, and you look more overweight than normal. ...And on this day you get angry with yourself, you're angry with what you see in the mirror -- and you decide that you're going to lose weight no matter what it takes.

You are filled with lots of motivation and anger on this day, and you feel determined to do whatever it takes to get slimmer.

So what's the first thing you do?

...You begin skipping meals and cutting way back on calories in an attempt to starve yourself thinner, since you're convinced that calories are the enemy. Anyway, the above scenario is how you begin your starvation diet. On the first day of dieting you feel so motivated to lose weight that you decide to skip breakfast.

Unfortunately, this motivation doesn't last for long, because after a few hours your hunger begins making you feel weak -- because your body is not accustomed to "skipping meals" like this, and your body is not accustomed to being without calories for so long.

Anyway, by the time lunchtime arrives you're so hungry (and weak) that you feel absolutely miserable -- but yet you bravely tell yourself that you can handle this diet (because after all, you certainly don�t want to feel like a quitter).

So you perhaps have a piece of fruit for lunch (or perhaps another small food item instead), since you're still convinced that you can starve yourself thinner. Finally, hours later when dinnertime arrives you're so miserable and hungry that you have a major headache -- and this is the moment when you finally begin to realize that starving yourself might not be such a good idea after all.

After this first day of starving yourself you feel horrible, but you're determined to stick to your diet since you don't want to be a quitter so soon -- so you'll likely hold out for another few days on this diet. Or, if you are particularly brave then you may even hold out for a week or two. However, regardless of how long you actually hold out -- you won't get any slimmer and the final result will still be the same.

You see, even after two weeks of starving yourself you won�t have achieved any serious weight loss at all. In fact, your body will still look the same when you look in the mirror.

Why is this true?

This is true because most of the weight lost during a �starvation diet� is just water weight, and not real fat loss.

You must remember that any "water weight" lost during a starvation diet will be gained back immediately when you stop dieting and start eating normally again.

Also, whenever you starve yourself you cause a hidden factor to come into play...

You see, whenever you starve yourself your body will begin burning fewer calories each day.

For instance, let's say that you normally eat about 3,,000 calories per day.

....But then you suddenly cut way back on calories -- so that you're now eating only 1,000 calories per day.

Guess what happens?

Even though you're eating 2,000 fewer calories per day your body will begin burning 2,000 fewer calories per day -- so in reality your weight will remain the same even though you're eating 2,000 fewer calories per day.

When this happens the scale will stop going down regardless of how little you are eating each day, and this is known as a weight loss �plateau.�

This is why most starvation dieters cannot make the scale go down anymore after just two weeks of dieting. They all hit a plateau where the scale just refuses to go down any further, no matter how little they are eating each day.

Now you know why you've always failed when trying to starve yourself in the past, since it's just not possible to lose weight by starving yourself.

The truth is that serious weight loss can never be achieved by starvation dieting.

Serious weight loss can only be achieved by giving your body the right types of calories at the correct times each day, which is something that we talk about below...

Your body is actually like a big engine -- and the truth is that your body needs all 3 types of calories (protein, carbs, and fat) to some degree.

To begin losing weight fast we recommend using the new Idiot Proof Diet from Fat Loss 4 Idiots -- because it does not require any calorie counting (it's one of the only diets in the world which forces fast weight loss without the need to count calories).

You can begin this new diet right here.

Scientific studies showed that drinking wine in moderation is good for you

Raise a Glass to Your Health

From Sonoma Diet

If it's difficult to make one glass of wine go the distance during your next social gathering, try alternating between sips of wine and sparkling or lemon-flavored water. Or, mix half a glass of wine with sparkling water. Then drink two glasses of this refreshing beverage. If you're ordering at a party or in a restaurant, ask for a white-wine spritzer.

Grapes are packed with nutrients that protect you from heart disease. Many scientific studies have even concluded that drinking wine in moderation lowers your risk of death from heart disease more than drinking other kinds of alcohol. "Moderate consumption" is usually defined as 1 to 3 drinks each day, but it's important to watch your calories. To be safe, stick to the one-glass-per-day rule if you're still trying to reach your goal weight. And of course, wine is not a requirement on The Sonoma Diet. If you'd rather have a nonalcoholic beverage, seltzer water with lemon is fit for any special occasion.

Spinach is the quintessential "green leafy vegetable"

Spinach: Full of Surprises

From the Sonoma Diet

Spinach is the quintessential "green leafy vegetable" so often recommended for overall health. In fact, that's what spinach basically is -- big green leaves (though the stems are great too). What's in those leaves borders on the miraculous.

Calorie for calorie, spinach is a valuable power food. The nutritional benefits are so abundant — and the calories so negligible -- you can eat virtually all you want of this amazing plant. Like tomatoes, broccoli, and bell peppers, spinach is a Tier 1 vegetable that you can eat plenty of from the first day of your diet, and in unlimited amounts once you reach Wave 2.

Spinach is full of pleasant nutritional surprises. It's a natural, low-calorie source of iron, and like broccoli and almonds, it's a rich nondairy source of calcium. The combination of calcium and vitamin K (which spinach also delivers in abundance) promotes bone health and helps prevent osteoporosis. Plus, the flavonoids in spinach are thought to slow the cognitive decline that accompanies aging . Like most Mediterranean power foods, spinach also provides a generous and varied supply of antioxidants that fight heart disease.

Lose Weight with Tom Nicoli Hypnosis CDs

Lose Weight with Tom Nicoli Hypnosis CDs

Tom Nicoli was featured on Dateline NBC & his Weight Loss CDs were rated the top "5 Star" rating by Shape Magazine. People in over 28 countries have used his program to lose weight. Click here for More Information.

Healthy Kitchen: a solution that will benefit both you and your family

Create a Healthy Kitchen for the Whole Family

From Sonoma Diet
Sticking to a diet can be tough, especially if your family insists on keeping non- food in the kitchen. There is, however, a solution that will benefit both you and your family.

Processed baked goods, cookies, crackers, chips, and sugar-filled cereal don't do anyone any good, diet or no diet. Lay down the law and banish these things from the house. If it's not there, you can't eat it - and once you explain your reasoning to your family, they will understand and support you.

Help them along. With the harmful food gone, put out fresh fruit in the kitchen. Have whole wheat bread and peanut butter available. Stock up on vegetables and have some cut and ready for them to snack on. Let them see that a healthy kitchen doesn't have to mean deprivation.

Building a Better Butt. Strength Training For Weight Loss

3 Steps To A Better Butt

By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

"It's not whether you get knocked down; it's whether you get up."
-- Vince Lombardi

Early in my personal training career, I had a sneaking suspicion that all my female clients had vision problems. I'd hear comments such as: "Raphael, my butt is the size of Mount Everest," "I can set a glass on my booty," and "My butt won't make it through the door." I've heard every conceivable comment about the derriere. In most cases, it wasn't as bad as the client thought.

I knew the humorous comments were just a mask for frustration and self-consciousness. A trainer must always understand the emotion a client feels about her body. Any man in this society who doesn’t understand how a woman really perceives her butt has the evolutionary DNA of an ant.

Let's get to the point. You want a smaller and tighter booty, right? You want the formula to achieve it, and you want some guarantees. I'm here to tell you that you can do it. I don't care if you have 100 pounds or 20 pounds to lose. You can make your butt smaller and tighter. The more body fat you have, the longer it will take -- but you can do this.

As I mention in each of my articles, you need to be on a structured, but livable, nutrition program that places you in a slight caloric deficit. In other words, you need to consume fewer calories than you burn. However, that doesn't mean starving yourself and eating as little as possible.

The key to manipulating nutrition is eating the correct foods in the correct amounts at the correct times. If you're an eDiets member using one of our 17 specially designed nutrition programs, you're halfway home.

The rest of the way home has to do with efficient workouts that challenge your muscles with optimal efficiency. The combination of weight training, cardiovascular exercise and a specialized muscle group workout routine is a great way to achieve success.

A specialized routine refers to focusing on one or two weaker areas of the body with one to two additional workouts each week.

I'm happy to provide one of my classic specialized butt routines. It will work the rear end and legs, but its main focus is on tightening my all-time favorite muscle group -- the glutes. If your goal is to get the butt you've always desired, then you've come to the right place.

I've designed a simple program that can be performed right in your own home. Many of my customized workouts are based on years of my own personal experience as well as trial-and-error with my training clients.

Several weeks ago, I wrote a "Wave Bye-Bye To Flabby Arms" article and introduced the tri-set. The tri-set refers to performing three exercises in a row without

rest. The workout is challenging, so you must focus on impeccable form and concentrate completely on the muscles you're working.

Click here to get the better butt workout with live exercise demos

Looking for more information? Join eDiets and visit Raphael's support group (Fitness For You) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

Q: What drinks are Zone-friendly? Is my daily diet cola in the Zone?

Ask Dr. Sears

What Are Zone Diet -Friendly Beverages?

A: I believe the best beverage on Earth is simple, fresh, clean water. One of my basic rules is to try and drink 8 cups of water (that's a half-gallon) every day. Most people don't even drink half that.

As far as soft drinks go, most are out of the Zone Diet due to their carbohydrate and/or caffeine content. A single can of Coca-Cola Classic, for example, contains no protein and no fat, but it does have 39 grams of carbs. That's over an entire Zone, meal's worth. But, since nothing is forbidden in the Zone, I suppose you could make a Zone, meal out of a can of Coke, 28 grams of protein powder, and some almonds or olives (for fat). The only problem would be the caffeine. Caffeine spikes insulin in the same way that carbohydrates do. That's why another beverage I discourage is coffee. Black and green teas are lesser offenders, but caffeinated sodas and coffee are the worst. Try to limit consumption of coffee to one morning cup, and see if you can't switch to caffeine-free, sugar-free soda if you just can't live without it. Diet sodas are rich in phosphoric acid, which can leach calcium from your bones. Also, artificial sweeteners such as aspartame can cause insulin secretion (sodas made with Splenda are a better option), so we suggest that you drink them in moderation.

Juices, unfortunately, can also easily take you out of the Zone, . Since fruit juices lack the beneficial fiber of their original form, I always recommend eating the whole fruit instead. The one "juice" I do approve of, however, is fermented grape juice, also known as wine.

One of my favorite Zone, snacks at bedtime is a half glass (4 ounces) of red wine and 1 ounce of cheese. It not only keeps you in the Zone, overnight, but the dark pigments in the wine help keep your heart healthy, as well. Alcohol acts as a carbohydrate, so even light beers with reduced maltose push you farther out of the Zone, than red wine. If you don't drink alcohol, then vary your water with unsweetened grape or cranberry juices since they offer the same heart-healthy benefits.

Dr. Barry Sears, the Zone Diet

Three Creative Grilling Techniques

Want to impress your friends and relatives with your amazing grilling skills? Here are three advanced barbecuing techniques that are guaranteed to please. They work well with lean meats, skinless chicken breasts, and even delicate fish, so you can try these new cooking methods with your South Beach DietTM favorite foods.

Steaming. Place delicate fish or vegetables inside a sealed square of aluminum foil. Make sure to leave some space for air to allow for proper steaming. Instead of putting the packet directly over the hot coals, place it on the cooler side of the grill for slow cooking. This method of cooking will seal in juices and natural flavors, so heavy seasoning is not necessary.

Rotisserie. While this method requires more complicated equipment and longer cooking times, it can be a real crowd-pleaser. Rotisserie cooking allows you to evenly cook foods - like an entire turkey breast or large piece of lean meat - while retaining most of the natural juices. Place well-seasoned food on a rotating spit directly over the flames. The key to good rotisserie is to keep what you're cooking well-balanced on the spit. An unbalanced rotisserie means uneven cooking.

Smoking. You don't need a fancy contraption to impart a smoky flavor to your food. Try wood chips, which come in a variety of flavors, including mesquite and hickory. To prevent burning, soak them in water for about an hour before using, and place them over the coals just before you begin to cook your food. Likewise, you can soak a bunch of fresh herbs - like sage, thyme, and rosemary - and sprinkle them on the coals before cooking.

100+ Pounds to Lose, Turkey Burgers: 6 Carb Grams, Healthy Shopping Guide, Vegetable Frittata Recipe

Herbed Turkey Burgers, 6 Carb Grams

Top these tasty turkey burgers with tomato and sesame buns. They go perfectly with coleslaw or a salad on the side. PREPARATION TIME: 15 minutes

The 100+ Pounds to Lose Support Group

“In the 100+ Pounds to Lose ChangeOne Diet group, weight-loss success for us comes in small amounts, but as a group we are counting a very large, very successful accomplishment. In less than 17 weeks, 23 of us have managed to lose 393 pounds…we’ve lost an entire member in fat!”

ChangeOne Diet Shopping Guide

Putting ChangeOne Diet into action at the grocery store is a snap with our guide to sensible shopping lists, which will ensure you’re never without the essentials. Chances are you already have many of the ingredients for the meals in your Meal Plan.Our meals call for lots of perishable foods, especially fruits, vegetables, meats, and dairy products, so it’s important to have a checklist to track these items and avoid waste.

Vegetable Frittata, 6 Carb grams

This no-fuss Italian egg dish is baked in the pan, and there’s no need to master omelet-flipping skills — you put the filling on top. The recipe makes four portions, each of them about the same size as a two-egg omelet.
(100+ Pounds to Lose, Turkey Burgers: 6 Carb Grams, Healthy Shopping Guide, Vegetable Frittata Recipe)

Fat Burning Index Diet Sample Dinner Menu

1) Avocado Soup - Fat Burning Index 2.51
2) Tunisian Spiced Fish - Fat Burning Index 2.13
3) Chocolate no-bake cheesecake - Fat Burning Index 2

Sonoma Success - Healthy Eating Doesn’tHave to Be Bland or Tasteless!

Healthy eating doesn’t have to be bland or tasteless! You can enjoy delicious and satisfying dishes on The Sonoma Diet while you lose those extra pounds. Enjoy meals such as Tandoori Chicken, Roasted Vegetable Medley, and Smoked Salmon Frittata, or take a classic cut of lean meat and add amazing seasonings, like Jamaican Jerk Rub, Honey-Mustard Mayonnaise, and Cajun Beer Sauce. Hear what one success story had to say about The Sonoma Diet

Everything You Need for a Healthy Heart, the South Beach Diet Tips

If you have a moderate or high risk of heart disease - for instance, if you have high blood pressure or a family history of heart disease along with LDL (”bad cholesterol”) above 130 mg/dL, lifestyle modifications may not be enough to ensure cardiac health. Though a weight-healthy lifestyle (which includes exercise) - like the one recommended on The South Beach DietTMSouth Beach Diet - should alwaysbe part of a comprehensive heart-healthy program, your doctor may also recommend medication to lower your risk of heart disease.

Salmon Burgers - Easy Zone Diet Recipe

Burgers, Without the Beef - here’s a new take on the old classic that you’ll love, especially if you want to avoid red meat. One of the easiest Zone meals features burgers made from salmon patties, which only take a few minutes to prepare in a skillet. Try the following recipe below, which uses canned salmon, a Zone Diet pantry staple.

(Tasty Eating For Success on Sonoma Diet, South Beach Diet Tips, Salmon Burgers Recipe from the Zone)

Two Very Easy Recipes: Low Carb Tiramisu and Low Fat White Bean Salad:

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Instant Almond Tiramisu Recipe

Fat Burning Index of this recipe is 2,578, which makes it an ‘all-you-can-eat‘ meal on the Fat Burning Index Diet >> MORE

White Bean Salad Recipe From Dr. Weil’s Optimum Health Plan

This is a very easy bean salad you can make the night before and take to work, or serve as a side dish. >> MORE

Blueberry Buckwheat Pancakes. Good for Phase 2 South Beach Diet

Tangy buttermilk adds extra rise to these cakey, fruit-filled pancakes, and buckwheat - high in iron and low in gluten - gives them a delicious toasted flavor. >> MORE

Burn The Fat Success Stories

…I just I purchased your Burn The Fat book last week and already see results in 5 days! I look and feel better than I did after nearly 6 weeks of low-carb (Atkins) approach. I think your program may be the Holy Grail of nutrition and fitness. >> MORE

How do you draw the line between striving to attain perfect fitness and excellent health without being a compulsive or perfectionist in the process?

Can this be done? We all know that perfectionism is not a desirable human trait because to be perfect is to not be human …or “To err is human.” How do you walk this line? George P.Phoenix, AZ >> MORE

Weight Lifting For Beginners

Several months ago, an eDiets employee told me how happy she was because her clothes were fitting loose. She was ecstatic that she had lost inches all over her body (yes, including her thighs, butt and love handles); however, the scale had not gone down! She went on to tell me that when I originally told her how to lose inches, although she respected my opinion, she just couldn’t seem to buy into it. >> MORE