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There seems to be a certain reservation among gym goers when it comes to trying Kettlebell Training.

I say this because when I train with my clients at the gym and have them do work with kettlebells, there always seems to be 3 or 4 wandering eyes peering over at what we are doing.

It’s pretty humorous because some will resort to stealth-like ninja techniques to perform the “wandering-eye-walk-by” whereby they pretend to be on their way to the water fountain and just casually stroll by 4 or 5 times to try and catch some instruction.

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

But honestly, 4 drinks in between your sets of ab/adductor machine?

Truth be told, Kettlebell Training is gaining momentum and it’s good to see that people are actually taking an interest in a simpler alternative to traditional weight training.

So with that being said, let me see if I can ease you into Kettlebell Training.

Here are 3 exercises you can start doing today, just by “subbing-in” a kettlebell for a dumbbell…

1. Substitute KB Military Press for any type of Overhead Pressing with a Dumbbell

Pick up a kettlebell and bring in it in close to your body ensuring that 1) your WRIST STAYS IN NEUTRAL (never flexing or extending) and 2) it is resting in the nook of your arm between your bicep and forearm (take a look at the picture of me above left in the header).

Brace your abs hard, pretending that someone is about to punch you in the stomach. Keeping your wrist straight, squeeze the handle of the KB as tight as you can and take a breath in, creating and even tenser brace in your abdomen.

Now press the kettlebell overhead moving your arm from a neutral GRIP (palm facing towards your midline) to a pronated GRIP (palm facing away) as you lock your elbow out over your head.

The important thing here is to LOCK OUT.  I know in some body building circles they tell you to keep a slight bend in your elbow, even in the overhead position, to “keep tension on the muscle”.  That’s not the case here.  This isn’t body building.

You are going to LOCK OUT and make sure that 1) Your shoulder is depressed.  That is, it’s not up by your ears, it’s down and back 2) Your bicep is almost touching your ear and 3) The kettlebell, while in the overhead lock-out position is in line if not BEHIND your head.

Slowly lower the KB back to the starting position following the same pronated to neutral curve you used when you pressed it over head.

2. Try a Modified Renegade Row in place of a standard 1-Arm Bent-Over Row

Unlike a standard DB Row, where you rest a knee on the bench, the Modified Renegade Row will force you to really use your abs to keep your low back stable.

Place a kettlebell on the floor on the left side and then place both hands on the edge of a bench (or chair).  With your hands on the bench/chair, set yourself up so that you’re in  a “push-up” position with your feet slightly wider that hip-width apart.

Reach down and grab the KB with your left hand.  Brace your abs and squeeze your glutes and row the kettlebell into your body towards your hip.  Remember when you row to squeeze your shoulder blades together prior to bending your elbow.

As you row, you’ll notice that your body will want to twist and rotate because of the uneven distribution of weight.  You must prevent this from happening.  By bracing your abs and squeezing your glutes, you will work your abs like they’ve never been worked before!

Slowly lower the weight, again not allowing yourself to rotate and repeat for the required reps.

3. Replace regular squats with a 1-Arm KB Front Squat

Just as the Military Press above, pick up a kettlebell and bring in it in close to your body ensuring that 1) your WRIST STAYS IN NEUTRAL (never flexing or extending) and 2) it is resting in the nook of your arm between your bicep and forearm (take a look at the picture of me above left in the header).

Brace your abs hard, pretending that someone is about to punch you in the stomach. Keeping your wrist straight, squeeze the handle of the KB as tight as you can and take a breath in, creating and even tenser brace in your abdomen.

Now, keeping the bell close, push your hips back and bend your knees.  You’ll notice that as you descend, because of the uneven distribution of weight, your body will want to twist or even bend sideways.  Just like the Modified Renegade Row above, you want to resist this and brace your abs hard.

Descend into the squat by pushing your knees out allowing your hips to go below parallel and keeping your spine straight.

Push your feet into the floor (keeping your heels on the ground the entire time) and drive your body up to the standing position.

So there are 3 exercises you can try out today, using only 1 KB, to help familiarize yourself with Kettlebell Training.

In addition to the benefit of only needing one piece of equipment for the above exercises, the uneven distribution of weight during KB Training allows you to use your abs like no other exercises can. They force you to stabilize your spine and to try to stay straight forcing your abs to work the way they were meant to be worked – as stabilizers of your torso and spine and not as “prime movers”.

And because of this, you’ll find that people who train with KBs tend to have bullet-proof abdominals, while eliminating low back pain and gaining usable strength that will help you in everyday life.

Visit the Official Kettlebell Revolution Fat Loss System Website

Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.

For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

Kettlebell Training is a highly optimized way of burning fat fast, but without a proper nutritional diet, all the training in the world will do you no good. So, what is the perfect diet to compliment Kettlebell Training you ask?

The honest truth is that there is no real “diet” that you should follow to get lean using kettlebell workouts.

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Remember, the whole purpose of the TT Kettlebell Revolution is to help you simplify your lifestyle, and that includes your workouts and your nutrition. It isn’t about measuring protein portions or referring to the glycemic index every time you think about eating.

With that in mind, I recommend following an “un-diet”, meaning eat whatever you want, whenever you want.

But, wait a minute! That doesn’t mean loading up on pizza, fries, cake & beer all the live-long day. (Although you should be able to enjoy these foods on occasion).

Eating “whatever you want” and still staying lean and in great shape means that 1) you need to have a good relationship with food and 2) you have to have a healthy consciousness towards food.

Let’s try to break down both of them…

Having a good relationship with food:

Over the summers when I was young, I used to work at a gym where one guy would consistently buy a case of tuna each week and store it in his locker. He wouldn’t touch rice (brown or white), pasta, apples (most fruits in fact) or any type of oil or fat. Any time he would break down and have an apple or a piece of fruit, he would be enraged and upset with himself, feeling guilty that his will power had failed him.

This guy was in what he called a “cutting” phase. And he was clearly miserable.

Well, that same winter I quit the gym training job and the day I left, this same guy walked into the gym, about 20lbs heavier, with 3 bags of McDonalds and would devour Big Mac after Big Mac in the hopes of getting bigger (fatter). The “cutting” phase was now apparently replaced with the “bulking” phase.

It was pretty evident this guy’s relationship with food was out of whack. And his systems were getting all messed up from “cutting” and “bulking” every 3 months.

Any time you eat clean and then decide to reward yourself with a piece of cake, and then feel guilty that you had the cake and went on to have the pie, cookies and ice cream … I’d say it was time to examine your relationship with food.

Having a healthy consciousness towards food:

This one is a little different, but equally important.

Let’s say we had 2 individuals – Peter and Joe – plan out their perfect day.

Peter’s perfect day involves sleeping in until one, skipping breakfast and sitting around all day watching TV. Later on, Peter invites some of his friends over to watch the game while they eat pizza & wings and drink some beers until they pass out on the couch until the next morning.

Joe’s perfect day on the other hand involves getting up at 6 and meditating for an hour. Then he enjoys a breakfast of eggs, fresh fruit and yogurt. After that he takes his kids to school and then heads down to the ocean with his wife for their surfing lesson. He and his wife then eat a lunch of fresh grilled fish and a salad by the beach. They head over to the gym to workout together and then they pick-up the kids and spend the rest of the night together as a family enjoying dinner and an evening walk.

Who’s got the healthier consciousness towards food and life?

Each of them mapped out their perfect day. The only difference is that Joe’s consciousness of health (and food) is a lot healthier than Peter’s.

So when I say that I eat “whatever I want”, it needs to be stressed that, more often than not, I don’t want the greasy, fried and battered stuff. It certainly wasn’t always like that. But now, being a little older, (arguably) a little wiser and knowing that there is always someone watching every decision I make (ie. my 4 girls), my consciousness of health has developed over the years.

Nowadays, I’m not craving McDonald’s or wings, but instead, good, fresh food.

Mind you, I will enjoy some Buffalo chicken wings while watching a game or two (no beer or pizza though). And I loved it – the company, the experience – and most importantly, I didn’t feel guilty afterward.

So going back to the original question, “what diet should you eat when you’re on the TT KB Revolution“?

My answer, after you’ve examined your relationship with food and your consciousness towards health/food is…

• Eat REAL FOOD.
• Eat when you’re hungry.
• Stop eating when you’re satisfied – not full, not “stuffed” – when you’re satisfied.
• Train with intensity 3 times per week.
• Be Conscious and Enjoy the process.

Visit the Official Kettlebell Revolution Fat Loss System Website

About Craig Ballantyne

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.

For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

For years fitness “experts” have been preaching the merits of endless crunches and sit ups in pursuit of great abs.
Combine that with the latest low fat diet and the tedious, slow boring cardio and – voila! Instant 6-Pack Abs.

Over time, however, evidence is showing that this just simply isn’t the most effective way to shed belly fat. Unfortunately, the notion of crunches and sit ups has been in-grained into our brains as being the “tried and true” way.

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

So when I get regularly asked how to lose fat and get six-pack-abs, my answer more often than not, tends to be met with a look of confusion…

1. Perform full-body exercises.

2. Train your abs the way they were meant to be trained (by forcing them to stabilize your torso, not move it or rotate it).

3. Use some form of interval training instead of long boring cardio.

And the most important rule of all…

4. Eat real, clean food focusing on fruits & vegetables, lean protein and healthy fats limiting grains and refined carbs to a minimum.

That about sums it up in a nutshell and it doesn’t get any simpler than that.

If you’re training with kettlebells, then getting that six-pack is easy if you follow the rules above.

And one of the best exercises to get that 6-pack is the Turkish Get-Up or TGU.

Simply put, TGUs involve you laying on the ground holding a KB vertical with one arm and then performing a series of movements to get you standing upright.

Sounds simple enough, but rest assured, if you use a heavy enough kettlebell and use proper technique, it’s as hard an exercise as they come. And it will challenge you like no other KB exercise out there.

It’s also important to remember that one of the main reasons we train with kettlebells is to simplify our lives and to give us an alternative to going to the gym. The time saved is precious time that can be spent doing more meaningful and impactful things – like spending time with our families & friends.

But it’s not so much what we do in the gym that gives us 6-pack abs and low % body fat, but instead what we do for the other 23.5 hours in the day.

Are we getting enough sleep?

Are we able to handle our stress levels? (Stress will always be part of our lives. So, the real key is finding a way to properly handle it)

Are we eating whole, natural foods?

Don’t get me wrong, exercise plays a critical role in getting lean. After all, it’s still just a matter or calories in vs. calories out – of eat less and move more.

But if you’re using KB exercises and training at least 3 times per week, then, from an exercise standpoint, you’re on the right track!

Visit the Official Kettlebell Revolution Fat Loss System Website

About Craig Ballantyne

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.

For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

In this workout you will learn the 5 most powerful lower body kettlebell exercises you can do to gain muscle and burn fat.  But, perhaps more importantly, is with these exercises you will begin to realize the flexibility kettlebell workouts offer in terms of convenience and lifestyle.

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Double Kettlebell Front Squat

The first exercise is the Double Kettlebell Front Squat. So, start out by holding the KBs at shoulder height, push your hips back (don’t bend at the knees first), break parallel, squatting as low as you can while keeping your abs braced. Then drive back up.

Tactical Lunge

The next exercise is called the Tactical Lunge, or a regular lunge with a twist. First, lunge backward and as you are lunging take the KB underneath your front thigh and switch hands. Alternate sides. Be sure to keep your torso upright throughout.

The next lower body KB exercise is the Pistol Squat. So, place the KB at chest height and balance on one leg with your other leg out in front. Next, squat down as low as you can go, and drive back up. Do all reps for one side and then switch.

One Leg Rear Deadlift

The One Leg Rear Deadlift is another great exercise to do using kettlebells. The previous exercises work the front of the thighs, whereas this will focus a lot on your hamstrings. So, hold the KB with both hands in front of you, balance on one leg and push your hips back. Now, to come back up, you will squeeze your glutes and hamstrings for a powerful contraction.

Turkish Getup

The last exercise is the Turkish Get-up. And although this is a great ab exercise, in fact it, like all the other exercises mentioned here, is an excellent total body exercise.

So, from a laying down position, hold the KB overhead with arm extended (do not let your elbow bend) and bend the leg on the same side as the arm holding the KB. Next, you want to lift your torso up and get into the lunge position and drive up.

Now, to return back to your lying down position, drop your opposite knee to the ground, then your opposite hand, followed by bringing your leg through to the front and then drop your torso down and slowly lower back down to the ground, all while maintaining that pushed out position with the arm.

These are some incredibly effective exercises for your lower body that can be done in only a small space with just one or two kettlebells.  Simple, fast, and supremely powerful.

Visit the Official Kettlebell Revolution Fat Loss System Website

About Craig Ballantyne

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.

For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

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.

BE BOLD…OR GO HOME.

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…

REBEL TIP #1

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 here:

http://www.everyotherdaydiet.com/ <– click.

REBEL TIP #2

Cardio Is Not Smart

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:

http://www.everyotherdaydiet.com/ <– click.

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.

REBEL TIP #3

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:

http://www.everyotherdaydiet.com/ <– click.

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.

http://www.everyotherdaydiet.com/ <– click.

[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

Do you want to have a stronger and more toned body but not become overly muscular in the process? Then the best thing for you is to start a resistance training program.

What Is Resistance Training?

Resistance training programs consist of exercises that use weights, machines and even your own body weight to work out the muscles properly. It is also known as strength training or weight training. This can be very helpful in achieving a healthier body.

This kind of muscle training is usually associated with athletes who need to build up their bodies. Many people think that when resistance training is done, the body will bulk up. In fact, it won’t. Resistance training is merely about increasing body strength, not getting massive muscles.

Resistance training can be practiced by just about anyone as long as you start slowly. It primarily builds and tones the muscle to make your body look better in a more natural way. This training program is also very useful for older people. The muscle training programs that older people usually do are standing free-weights resistance or the moderate-intensity seated machine training.

How Does Resistance Training Work?

A resistance training program principally uses various exercise equipment and machines such as the bench press, dumbbell or barbell. When this type of equipment is used, the muscles of your body will be pitted against the weight. The muscles will then slowly adapt to the extra weight. This will then result in hypertrophy or the enlarging and increasing of the nerve cells to help build muscle.

Before doing any resistance training, it will be best to consult a doctor first. This is especially important for people who have medical conditions or are overweight. This kind of training is not something that you can start on your own. You need to learn which is the correct equipment to use for different parts of your body. Your body must be in good condition before starting with the weights.

Resistance training can also be done without using any equipment at all. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. In this case, it is your own body weight that will be pitted against your muscles. Anyone who can’t afford to buy fitness equipment can still do resistance training.

What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density

Bones are constantly rebuilding, meaning the tissues are breaking down and building back up all the time. However, as a person gets older, there may be problems with the bone mineral density as the remodeling may not be so active any more. This is particularly a problem with post-menopausal women.

Bone mineral density is usually supported by the hormones. To tackle the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can deal with this.

2. Increase Strength

Stronger bones and stronger muscles will develop as you undergo the resistance training program.

3. Increase the Range of Resistance Workouts

When your body is strong enough to carry some considerable weight, you will also be capable of doing activities that are more demanding. You will become less lethargic and live a more active lifestyle.

4. Reduce Body Fat

Pitting your muscle against the weights will definitely give your body the exercise it needs and help to burn off fat. It will also improve the overall tone of your body and make it look leaner.

5. Improve Health of Older People

For the elderly, adopting a resistance training program will help improve their health and reduce the risks of advancing age. They can be more independent, without needing to rely on other people for doing simple things. Being more physically fit will also decrease the risk of injuries in this age group.

6. Improve Heart Condition

Regularly doing resistance training exercise can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart disease is reduced to a considerable extent.

Weight resistance training however must be correctly done and requires commitment and consistency. It will have to be done regularly, following a timetable that your doctor or fitness trainer recommends. If done incorrectly, the benefits of a resistance training program may be minimal and it can even result in injury.

Above all the key to resistance training or any fitness program is to take things steadily. As your muscles get stronger, move on to more demanding resistance workouts to develop your body strength further.

If you are thinking about taking creatine then you might be worried about any creatine side effects.

Creatine supplement is taken by thousands of bodybuilders for building muscle mass but it has many other health benefits too.

However, it’s only natural to be concerned about the pros and cons of taking a creatine supplement because your health is the most important thing you possess.

You will want to know important creatine facts such as:

• How does creatine work?
• Creatine benefits.
• Why creatine is used by bodybuilders.
• How does taking creatine affect your heart?
• Will using creatine affect your brain?
• Does it have an effect on aging?
• Recommended doses.
• Purity issues.
• Safety issues.

Download Your Free Creatine eBook

If you want to find out if creatine is safe to use just click on the link below to download a free ebook to explain the results of taking creatine.

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Weight loss for those over 40 is very possible if you approach the problem with the right attitude and determination. If you are thinking why are so many people over 40 are  unfit and out of shape it’s because most people don’t notice how much weight they are putting on until it’s too late. Let’s face it, most people are lazy at heart and hate the thought of exercise until a serious health problem forces them to do something about it.

Once faced with the fact that they must do something about their health or face the consequences, men and women over 40 start looking around for an exercise and weight loss program for their health’s sake. Never let the thought of being in early middle age as a barrier to fitness. It’s never too late to get fit as many people have proved, many of them a lot more unfit than you are now.

There is a lot of evidence that proves you’re never too old or “past-it” to lose weight, get fit, and totally transform yourself. In fact, you can reverse the ageing process in your body. It’s not just your physical health you will improve but by losing weight and getting fit you will look years younger too which will make you feel more confident and happy with your life in general.

One thing that puts many over 40’s off is fear of ridicule from family and friends when they declare their intention to lose weight and get fit. They might laugh at you at the beginning, but remember, you will have the final laugh when you have achieved your goal of losing weight.

Another problem is finding a weight loss and fitness program that is suitable for those over 40. Luckily, someone who was seriously overweight and dangerously unhealthy decided to create his own fitness program specifically for men and women of around 40 and even older.

His name is Jon Benson and he was having serious health problems due to being seriously overweight. He was clinically obese with around 38% body fat and a belly that hung over his belt buckle when he sat down. He was also in danger of developing Type 2 diabetes and felt like an old man inside. His doctors told him he was heading for an early grave if he didn’t do something about it. So he did.

Within 12 months, he had totally reversed the damage he had done to his body and looked 10-15 years younger. He not only got rid of all that body fat but his energy levels are now that of a much younger man.

To look at him now you wouldn’t even recognise him from that unhealthy slob he used to be. In fact, his own doctor didn’t recognise him! As a result he has now created his own fitness over 40 program to help other men and women achieve similar results.

Since then, many men and women who have followed Jon’s Fit Over 40 weight loss and fitness system have dramatically improved their looks and health as well. They lost weight, gained muscle, look much younger and have more confidence as a result.

You only have to look at their pictures to see that weight loss over 40 is possible.

Click to Visit Fit Over 40 Official Website

[ Note: This is a guest post by fitness and nutrition author Jon Benson.]

Protein shakes are a dime a dozen. However a high-quality protein drink that is both homemade and nutritious is a rare find. Most protein drinks today have traveled the path of least resistance — cheap and potentially dangerous sweeteners, sugar alcohols (in order to bring down the supposed “carb count”), and protein sources that are often dubious…and accompanied with more outrageous claims than grams of the good stuff.

I use a simple, homemade, economic and super-healthy protein drink at least five times a week during my normal nutrition cycle and several times a day during peak training cycles where I need to be in top shape. My strategy for building this drink was simple:

1. Go hormone-free and organic with everything possible;
2. Go with plenty of healthy fats rather than cheap sugar substitutes to help control insulin and provide more satiety;
3. Think ‘raw’;
4. Make it delicious!

Below you will find this recipe, complete the the exact ingredients used. It takes less than five minutes to make and keeps me full for 2-3 hours. It is less than 1/3 the cost of an out-of-the-box MRP (Meal Replacement Product) and contains 1/10th the number of ingredients — and that’s a good thing. If you cannot pronounce it, it’s probably bad for you. And it tastes fantastic!

Mix the following into a high-quality blender:

1. One heaping scoop of Jay Robb’s Egg White Protein You will need to adjust this amount to your body weight. I use up to 1.5 grams times my body weight (max) and as low as 1 gram times my body weight when doing two shakes a day. For me this is between 20 and 35 grams of powder. Jay uses the best sources available, including hormone-free cattle and Stevia, a herbal sweetener, to make his excellent protein. There are no additional carbs to speak of and only the bare essentials ingredient-wise. Jay also makes a high-quality whey. I will often combine the whey and the egg white powders, using a bit over half a scoop each.

2. One raw egg (cage-free) Do not worry about cholesterol or getting food poisoning. These claims are mostly media hype. You need the high-quality protein and fats found in the egg. Most people try to go low-fat when making a protein shake. This is a mistake, as fats are crucial to the digestion of protein. As for contamination: Roll the egg on the counter. If it wobbles, you are safe to consume it. I’ve used this technique for ten years and I’ve yet to have one case of food poisoning consuming raw eggs. Oh, and it makes the protein drink taste better (believe it or not.)

3. Five grams of L-Glutamine Powdered L-Glutamine (I use Jarrow’s brand) is one of the healthiest things you can supplement your diet with. L-Glutamine has been shown to be one of the most powerful nutrients for both recovery and immunity enhancement. Bodybuilders will take up to 25 grams per day of L-Glutamine during hard training cycles; I do as well. It makes a tremendous difference in both performance and wellness. It is tasteless, too.

4. Five grams of Creatine Monohydrate If you want more strength and muscle fullness, good old creatine monohydrate (the non-fancy stuff; just monohydrate for me) works like you would not believe. Five grams per day is all you need. Like L-Glutamine, it is tasteless. I use Jarrow Brand.

5. Raw almonds I cannot say enough good stuff about almonds. Besides tasting great, they are loaded with essential fats and healthy fiber. Here is how I measure how much to use. This comes right out of my book “The Every Other Day Diet”.

Get it here:

The Every Other Day Diet The “Cheat To Beat” Diet Plan

You can find 15 other shake recipes and over 40 pages of recipes in my book that fit the bill of being tasty and fantastic fat-burning meals. Here is the trick: Divide your body weight by 10. That’s it. If you weigh 200 pounds as I do, that means 20 almonds. Simple, right? I created an entire measuring system for Every Other Day Diet’s SNAPP! System of eating that is this simple for everything: Calories (none to count), carbohydrates, fats, protein intake… even water!

6. Frozen berries (raspberries mixed with blueberries) Yes, fresh is better than frozen… but frozen makes the shake more frothy. Plus I buy organic berries and freeze them in containers. There is practically nothing lost in the process. How much? Simple: Divide your body weight by 5! In my case this is 40 berries, or about a handful. Once you count them out once or twice you never have to again.

7. Pumpkin seeds This was a great find: A super-healthy and tasty addition to my protein recipe, plus a nice bump in the fiber content. Measuring something as fine a seeds is a bit more challenging using my numeric system, so we keep it simple: Use your palm. Just pour the seeds into your palm. Make sure they are not forming a pyramid or overflowing. That’s the ideal amount.

8. 1 to 1.5 cups of pure water I use only 1 cup of water as I like my shake thick.

9. 1 cup of ice Adjust to taste and texture preference.

10. Stevia (to taste) I love Stevia. It is an herbal sweetener that does not cause an insulin spike like sugar or even sugar alcohols can, and does not have the health hazards of artificial sweeteners. I use a few packets as I like my shake nice and sweet.

There you have it: A mostly raw, protein-rich, health-fat, carb-friendly protein drink that will fill you up for hours, tastes great, and contains more raw nutrition than most people get in a week.

P.S. There’s an eye-opening weight loss video you need to see.

Watch it here: Weight Loss Video Watch