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Subject: Yours FREE... The Deadline Diet
Subject: FREE fast-action bonus for Tuesday Only! (The Deadline Diet FREE)
Subject: Please read before you pick up FULL-BODY-LICIOUS tomorrow

Important: Read each and every word in this email to
ensure you don't miss out on a FREE gift being offered
on Tuesday April 26th ONLY. 

This is it! The final lap... FULL-BODY-LICIOUS: A Female's
Formula For A Flawless Figure releases tomorrow and for
anyone who responds fast, anytime during Day 1 (Tuesday)
Flavia has a AWESOME "fast action" bonus lined up for you.

In a few months, Flavia will be releasing the exact diet
system she used to drop her body fat from 18% to 13.4%
in 10 weeks and it's called The Deadline Diet, and
this is why I'm emailing you today...

When you take action tomorrow, Tuesday April 26th before
midnight PST, you're going to RECEIVE The Deadline Diet
before it's even released to the public...

...and you won't pay a dime for it!  It's a FREE GIFT
for taking action right away!

What Is The Deadline Diet all about?

The Deadline Diet is the same diet Flavia relied on to
bring her bodyfat down to a record low and get ready for
her first photo shoot for the fitness magazine, Oxygen.

How? "Metabolism Manipulation" by cycling your carb intake.
If you don't know how to do this properly, you'll struggle
to get rid of unwanted fat.

I checked it out and will warn you:

The Deadline Diet is NOT fun, but it's extremely effective. 

It's the same eating style that professional bikini models,
figure competitors and fitness models use to get ready for
their magazine shoots, contests and even if you're not a
physique athlete, you WILL need this diet to get ready
for your big event whether it's a wedding, vacation,
trip or hot night out!

Flavia is not afraid to give you a HARD DIET to follow
because she knows if you want it bad enough, you'll follow
it and if dieting was easy, every lady would look amazing!

Simply said, if you're SERIOUS about getting your body ready
for a specific day on the calendar, this is a MUST HAVE plan.

Pick up FULL-BODY-LICIOUS tomorrow during the 50% off sale
and you'll two deadly fat-destroying program for the price one!

Again, this is ONLY if you take action Tuesday April 26th so
be on the look out for my email tonight at midnight. 

We'll be in touch very shortly,

-- Sign Off

Subject: Go get it... FULL-BODY-LICIOUS is LIVE!

She's LIVE!

Flavia Del Monte's 5-day FULL-BODY-LICIOUS workout system
is the most intelligent way to all-out fat burning promises
to be A Female's Formula For A Flawless Figure!

After 12-months of anticipation, her site just went live and
for the next 3 days she's hooking you up with a 50% OFF launch
special plus she's giving away her unreleased Deadline Diet
for Day 1 (Tuesday) orders only...

==> Flavia's Formula For A Flawless Figure + The Deadline Diet

If you've been struggling to get that lean, athletic and sexy
body, you're going to love the program DESIGNED FOR FEMALES,
MADE BY A FEMALE. 

I recently spoke with Flavia and she said a few things that
really resonated.  Check out these quotes...

       "God may have created man and women equal, but we
        were not created the same So it boggles my mind
        why women often follow the same eating and workout
        patterns as their boyfriends, husbands or male friends..."

       "I do NOT train like my husband nor do I eat like him.
        My husband trains like his body is a dump truck and does
        workouts that seem like only adult gorillas could survive 
        and if I attempt his insane workouts I’ll either end up
        exhausted or sore for days!"

       "Let me ask you, “Why in the world would you do the same
        leg exercises to tighten and trim your thighs while the
        guy next to you is relying on the same leg exercises to
        build and bulk up his thighs?” 

Besides Flavia being an absolute sweetheart and having a HUGE
passion for helping others (she's been a pediatric nurse for
8 years), she gets very HEATED about all the flawed and faulty
fitness info in the magazines and media that mislead you into
believing you can get "Flat abs in only 2 weeks!" 

Flavia is VERY real and I remember her saying, "If getting a
flawless figure was easy, every lady would have one!"  The truth
is, it's HARD and when you are following the wrong workout
parameters, it's even HARDER, almost impossible!

I just took a look at Flavia's brand new website and it EXPOSES
the #1 reason you're cheating yourself out of a body that radiates
with confidence and not experiecing the intelligent way to all-out
fat burning...

Turn heads and control every curve on your body <== Start today

Be sure to check out the pics of Flavia on her website... he
used his own exact program to get incredibly super-lean for
that photo shoot... just imagine if this program works
even half as good for you!)

Now let me caution you:

Flavia's workouts are tough.  This is not some "Mickey Mouse"
workout program where she smiles and laughs her entire way through.
Flavia shows you and tells you what to do 5 days a week and if you're
looking for a "simple and easy" plan, this is not for you.

***IMPORTANT NOTICE: For Day 1 Orders Only***

In addition to getting a generous 50% OFF during the 3-day launch,
if you order on Day 1 (that's today), you will also get the most
critical piece to accelerate your results:

The Bonus: - Later this year I know Flavia has plans of releasing
a brand new nutrition program called The Deadline Diet, and it's
the same diet that top bikini models, figure girls, and fitness
models rely on to get ready for their magazine shoots and shows.

Imagine having access to the SAME diet for your own special day
whether it's a vacation, wedding or hot night out!

Flavia used this diet to get her body fat down from 18% to 13.4%
for all the pics you'll see on her website. 

Now, if you order FULL-BODY-LICIOUS on Day 1 (today) then you'll
get The Deadline Di months before anyone else can get it...

...Absolutely FREE.  That's two intelligent fat-burning programs
for the price of one!

That's her way of awarding you for acting fast and knowing that
you are ready to go after your flawless figure today.

Grab FULL-BODY-LICIOUS today so you get the fast action bonus too:

==> Max out your workouts, Break limits, Turn heads <== Start today

-- Sign Off

Subject: Action required (respond before midnight, PST)
Subject: Good news if you get this before midnight...

I'll keep this short:

I'm about to head to the gym and then to a movie and wanted
to remind you that only a few short hours remain if you're
planning on getting the $67 FAST ACTION nutrition bonus
Flavia Del Monte is offering to everyone who picks up her
FULL-BODY-LICIOUS 5-Day Workout System, today (and today only):

==> Get Strong & Sexy + The Deadline Diet <= $67 bonus is gone tonight at midnight

If you opened up this email before midnight, there IS still
time for you to claim the exact nutrition protocols Flavia
followed to drop her body fat from 18% to 13.4% in 10 weeks.

It completes the formula for a flawless figure by owning her
workout system and nutrition system whether your aim is to be
stronger, leaner or more athletic. 

Get the entire package to guide you to your best body ever <== $67 bonus is gone soon

I checked out the diet and I have to say, "It's NOT easy
and that's exactly why it'll not fail you.  It's the same
eating style that pro fitness models, bikini models and
figure athletes rely on to get ready for their magazine
shoots and stage shows. 

The Deadline Diet will reveal your tightest and sexiest
body EVER and when you grab FULL-BODY-LICIOUS before
midnight tonight, it's yours FREE.

Don't miss out on this incredible opportunity to see what
it REALLY takes to get that head-turning physique you're after.

==> The Deadline Diet + Workout System = FLAWLESS FIGURE

Hope you hook yourself up.

-- Sign Off

Subject: True or False "pop quiz" for females only

Want to test out your female fitness knowledge? 
Here's a great little Pop Quiz by Flavia Del Monte
below...

Remember, Flavia is having a 50% OFF launch sale
on her new 5-Day FULL-BODY-LICIOUS until Thursday
midnight. 

50% Off FULL-BODY-LICIOUS <== Get Smokin Hot!

Now I don't believe that females need to workout
COMPLETELY differently than males but it's TRUE
although God may have created man and women equal,
we were not created the same!

I know that Flavia does NOT train or eat anything
like her husband, Vince Del Monte who's a fitness
model and muscle building coach. 

Most females who attempt to train like males throw
their body out of proportion, create imbalances
and lose that lean, long and sexy look. 

I've checked out Flavia's workout system and it's
no walk in the park.  In fact, it was intense enough
to get her body fat down from 18% to 13.4% in just
10 weeks which is the male equivalent of 6% body fat!

Wow!

The workout system has been tested by 95 females and
founded on science based principles from Flavia's
Masters Level Exercise & Nutrition Certification.

If you're serious about following a formula for a
Flawless Figure then be sure to take advantage of the
50% off sale...

A Female's Formula For A Flawless Figure <== Grab your copy now

===================
True or False Q & A
By Flavia Del Monte
===================

1. Females should use the same exercises to slim down
their thighs as men use to bulk up their thighs.

Answer: False.  If I did all the same leg exercises
my husband does then it would feel like an Olympic
event to put my jeans on!  I choose specific moves
to create separation between my quads and hams and
to create the sexy groove under my butt where my
hams tie in.  My leg workouts are FREQUENT and FAST
PACED so I get my heart rate cranked and keep it
their the entire workout so I get my metabolism
burning so hot I lose fat when I leave the gym.

2. If you lift heavy weights you'll bulk up and look
like a bodybuilder.

False. But you could resemble a muscular female if
you have a river of testosterone flowing through
your body and you're prepared to train 2-3 hours
a day and do 20-30 sets for 1 body part.  If that's
not your workout, the chances of bulking up over night
are about the same as you waking up with a million
dollars in your bank account.  You have to work LONG
and HARD for it, it just doesn't happen.

3. "Stubborn body fat" is actually a legit problem.

False. Their is no such thing as "stubborn fat." Fat
is fat and if it's not going away, you just need MORE
TIME to burn it off.  I recently watched my husband
drop his body fat from 20% down to sub 5% and he reminded
me of this.  Fat is just STORED ENERGY and your body has
too much energy so until you burn it off with hard
training, it'll only appear stubborn.  Don't get fooled.

4. If you're a female then you should not view yourself
as a bodybuilder.

False. My definition of a bodybuilder is simply someone
who wishes to BUILD MUSCLE and LOSE FAT.  That's what you
want if you wish to look curvey.  Placing muscle around
your glutes and shoulders is what creates that hour glass
figure.  If your 65 year old Mom goes to the gym to build
muscle and lose fat then she too is bodybuilder.  It's not
a bad word.  How much muscle you gain and how much fat you
lose is UP TO YOU. 

5. If you want to lose fat quickly the best thing to do
is to run for miles and miles and miles.

False.  That's great if you want a pancake butt, loose
skin, shin splints and a lower back so sore that you can't
wear your favorite high heals!  Don't get me wrong, running
is great for burning calories but you can get your fat down
to 15% with just diet and weight training alone.  You don't
need cardio until that LAST few percent. 

6. Losing body fat is easy.

False.  Losing body fat is HARD. If it was easy, every female
would look amazing, right?  The concept of losing fat is SIMPLE:
Burn more than you take it.  It's the CONSISTENCY of EXECUTION
that is hard.  What's you accept fat loss is hard, then it'll
become easy. 

7. You can "tone" your muscles.

False. "Toning" is a name marketers use.  And I've probably
been guilty of using the word myself. Sorry! Toning basically
means you lose fat around and gain muscle. 

8. If you have cellulite then it's a genetic problem.

False.  Again, this is a BS word marketers stole from European
salons and spas, during the late 1960's, to describe dimpled
appearance of skin found on the thighs and butt of women...

To the uneducated person, "cellulite" can be sold as a combo
of fat, water and "toxic wastes" that the body has failed to
eliminate.  All sounds convincing but it's complete BS and
their is no such thing as "regular fat" and "cellulite fat"
Fat is fat ladies.  Look is simply STORED ENERGY from too
much food you've consumed and you need to BURN IT OFF.

Don't make it any more complicated than that or you'll keep
getting suckered for "problems" you don't really have. 

9. You need 2 hours a day to get a great body.

False. Unless you're a physique athlete dropping to ultra low
levels, you can get the body of your dreams with at least five
workouts a week for at 45-60 minutes a workout.  If you know
any lady who has a smoking body doing LESS than this, please
introduce her to me.  I'm yet to meet any female who has a
desirable body do less than this.  Two hours a day will
probably lead to illness, injury and burnout. 

10.  I need to do a lots of sit ups to get a flat stomach.

False. But I will say, I LOVE training my stomach.  I train
it A LOT but not because I'm trying to burn fat their but
because the stomach is what ties your entire body together.

My photographer, who shoots for Oxygen mag, says, "I can
shoot any girl if she comes in with a tight midsection. It's
all about the midsection.  If it's flat and tight, I can make
any girl look GORGEOUS."  Who cares if your arms and legs
are toned if when you sit down, your belly fat rolls over
your jeans!  A flat stomach is where it's at so we train it
HARD in my workouts.  It's one of my most prized possessions
because I worked so hard for it!

====================

Holy smokers!  You go Flavia Del Monte!  I have to say that
Flavia's approach to female fitness is VERY refreshing,
honest and inspiring.  She doesn't try to sell you on
"quick and easy" because she knows if it was, every women
would already have a flawless figure!

If you want to jump on board with Flavia's F.O.R.C.E. formula
then I can reassure you it will NOT fail you because it's TOUGH.

Whether you're a busy college student, mom, career-lady, making
a fitness comeback or long-time fitness buff… it's possible for
anyone to achieve the eye-catching physique most women dream about…

And if you act before tomorrow at midnight, you'll get 50% off
the 5-disk DVD series that is broken up into 5 individual days
focusing on specific muscles each day.  The program is GENIUS!

I Want A Strong, Sexy Physique <== click here & save 50%!

This is not about making you "lose weight" or "get skinny"
because there are already hundreds of unhealthy and unsafe
ways that can do that for you.

If you're looking for another "quick-fix" that can happen in
"1-2 weeks" then this is not for you. But I know you're too
smart to fall for that, which is why you're still reading.

I know you want to have a fit and firm body that screams
confidence and competence so take advantage of the special
50% offer before you miss out...

Strip Fat & Fit Into Your Favorite Jeans! <-- click here

Enjoy!

-- Sign Off

Subject: [last chance] Formula for a flawless figure ENDS tonight
Subject: FULL-BODY-LICIOUS doubles in price tonight at midnight

If you're on a mission for a sexy and healthy body that shines
with confidence then you have 24 hours left to kick things up
with your workouts and propel your fitness to another level...

Tight Abs + Solid, Round Glutes, Lean Legs & Defined Arms <== Last chance to save 50%

My friend Flavia Del Monte is giving you the FORMULA with
her new 5-day intelligent way to all-out fat burning,
FULL-BODY-LICIOUS.

This workout system is challenging, and that's the exact
reason it will NOT fail you.  Most workout programs for
girls are so tame that you don't even need to take a
shower when you're done! 

The question you need to ask yourself if simple:

Do you want to get Tight & Trim Thighs, a Show-Off Stomach,
a Booty Boost, Sleek & Shapely Shoulders and a Beautiful Backside?

If so, you're not going to find a more intelligent, rapid
solution than this program.

It's based on SCIENCE.

It's revolved around STRATEGY.

It's the only program that executes the F.O.R.C.E. principles.

With the birth of FULL-BODY-LICIOUS, flawed and faulty female
fitness is going into extinction!

==> YOUR AFFILIATE LINK  <------- LAST Chance to Save $50

This is the essential workout system for anyone who wants a
better body.  It includes the most impressive collection of
exercises you've never tried, it's a body-shaping power tool
for both beginners and longtime fitness buffs alike.

From start to finish, this info charged DVD series gives you
dozens of new ways to get sculpt your abs, arms, and legs so
that you can say 365 days a year, "I love my body!" 

That's Flavia's goal for you and that's my goal for you too!

Go now:

Get the body you've always wanted <= Last chance to save 50%

To your flawless figure,

Sign Off

Subject: re: the end
Subject: The end is here...

The end is here...

Tonight (Thursday) at midnight PST, Flavia Del Monte's
Formula For A Flawless Figure will go up $50 in price.
and the exclusive Today Only bonus will go away forever...

Flavia's 5-disk DVD workout system is called FULL-BODY-LICIOUS
and is by far the most intelligent way to all-out fat burning
by relying on the F.O.R.C.E. principles. 

In DVD 1 you'll focus on Tight & Trim Thighs.

In DVD 2 you'll work on getting a Show-Off Stomach.

In DVD 3 it's all about giving your Booty a Boost.

In DVD 4 get ready to sculpt a pair of Sleek & Shapely Shoulders.

In DVD 5 you'll learn how to own a Beautiful Backside.

Check out Flavia's awesome after pictures after using the
same system to take her body fat down to 13.4% in just 10
weeks. 

With only 8 hours remaining... this is your LAST CHANCE eve
to get this life changing workout system completely dedicated
to females. 

>>>  ONE NEW BODY: YOURS! 

If you wanted, this could be the last female fitness workout
you ever need.  And the body you shape with it will ensure a
longer, healthier and happier lifetime. 

Can you afford not to own it?

FULL-BODY-LICIOUS 5-Disk DVD System <== Last chance to save $50 ends tonight

Talk soon =)

-- Sign Off

P.S. BTW, Flavia totally stands behind her new program. If you
decide that FULL-BODY-LICIOUS was not all that I said it was,
than just let her know and she'll give you every penny of your
tiny investment back. 

==> Get your copy before midnight tonight

Email #1: Send Tuesday April 12th (Monday midnight, EST)

Cloak the hyperlink text with your affiliate ID:
http://XXXXX.delmonte00.hop.clickbank.net

Subject: 5 big FAT female fitness myths EXPOSED [free report]

If you're a female and finding it tough to get that lean,
strong and head-turning physique than it's probably
because you're falling for one of these big FAT female
fitness myths...

And I want to introduce you to someone who EXPOSES
the truth and nothing but the truth...

5 Big FAT Female Fitness Myths Exposed <== click here

At the above site you're going to meet the one and only 
Flavia Del Monte whom is a Registered Nurse, Certified Trainer
& holds a Masters Level Nutrition Certification Degree. 

Just recently she brought her own body fat down to 13.5%,
without doing anything extreme, for a photo shoot for the
worlds' most popular fitness magazine!  (13.5% is the
equivalent of 6% body fat on a male FYI.. wow!)

For zero pennies, Flavia is HANDING YOU the TRUTH to
5 female fitness myths that are holding you back from
looking and feeling your best. 

Get the 30-page report here for F.R.E.E:

==> Get the facts on these 5 fitness myths now

Flavia did a special little video for you and also wants to
give you two surprise gifts that have to do with the exact
the recipes and workouts she followed to get her lean
physique and keep it there! 

You're going to love this!

-- Sign Off

P.S. If you pick up the free report before Thursday at midnight
then she'll also give you two limited-time bonus gifts that
show you how she ate and trained to drop her unwanted
fat in just a few short months! 

Get a Flavilicious Body <= 100% free for you.

--------------------------------------------------------------------------------

Email #2: Send Wednesday April 13th (Tuesday at midnight, EST)

Subject: 5-Minute Fat-Attack Workout For Females [Free video]

I recently spoke to female fitness expert Flavia Del Monte and
she reminded me,

"God may have created males and females equal but he didn't
create us the same!  A woman's workout and diet should
acknowledge the unique characteristics and specific needs
of a woman's body." 

I couldn't agree me.  It boggles my mind when I hear a female
say to me, "I want to slim down my legs" but then I see her
doing the SAME exercises that her boyfriend is using to
BULK UP his legs.  Hello!

That's why I'm so excited to GIVE YOU Flavia Del Monte's
5-Minute FURY Workout (it's actually 15 minutes and
super intense) designed with one goal in mind: to help
you lean out while improving your fitness and strength.

This is one of the IDENTICAL workouts Flavia used to
get her body fat down to 13.5% in just 4 months!

FREE 5-Minute Fury Workout <= Burn fat & Get The Body of your Dreams!

Plus you'll also get her 5-Minute Fat-Attack Recipe Guide
and 30-page 5 Big FAT Female Fitness Myths Exposed
report.  Really high end info for serious ladies only.

The free gifts are only aviable for 2 more days to hurry:

The Quest For Your Flawless Figure Begins Here <== Click

You won't be disappointed!

-- Sign Off

--------------------------------------------------------------------------------

Email #3: Send this on Thursday April 14th (Wednesday at midnight)

Subject:  [This link expires tonight] - 5 Big FAT Fitness Myths EXPOSED

Burning fat and adding sexy curves that are sculpted by muscle is
not as hard as you think - if you have the right info and are truly
serious about your goals.

Because Flavia Del Monte wants to help you attain the Holy Grail
of fitness - a tight midsection - she has put together a WEALTH
of fitness info specifically for females to help you burn the flab
hiding your abs and how to dial in your workouts and diet without
doing anything extreme in the process:

Report + Workout + Recipes <= Fat-Atttack FREE Gifts

Let me stress: This is NOT "Mickey Mouse" style fitness info you
find in all media and mags.  Flavia has a Masters level nutrition
Certification, she's a Trainer, Model, Registered Nurse and just
recently dialed in her own body fat to 13.5% - you might see
her on a cover of a big time fitness mag in the near future too!

Flavia Del Monte is the REAL DEAL & since she released a product
with her husband last year she's been getting flooded with emails
asking her for all her secrets.  One year later she has FULLY
responded and would like to begin helping you with 100% free
info for you to determine if she's the coach you want in her
corner.

Download the 5-Minute Fury Workout, Fat-Attack Recipes & Report

It's time to banish the blubber!

-- Sign Off

P.S. Tonight at midnight, Flavia's free gift page is coming down
and you won't be able to access it for free.  Don't miss out:

Get Lean, Strong & Fit Looking By Leaning The TRUTH <== click here

What  Is The Best Type Of Cardio To Burn Fat Faster?
By Flavia Del Monte – RN, CPT, Precision Nutrition Certified

The simple answer to this question can boil down to a number of complicated factors, but let’s shoot straight, it really boils down to one question: Which type do you want to do?

Unless you’re stepping on stage or getting ready for a photo shoot in a few weeks, then one of the key factors in determining your cardio type should be what you enjoy doing.

My husband hates doing cardio so would say, “I don’t have any kind of cardio I enjoy doing.”  However, an easy solution for him is to listen to one of his motivational CD’s on his iPod to mask the boredom.  It’s funny because he’ll tell me, “I didn’t want to stop my cardio today until I finished my audio!”

Before we dive into the science, keep in mind the “best” type of cardio is the type you’ll actually do.  This is a motto I apply to my training and even nutrition for that matter.  It’s often better to stick to what’s “enjoyable” rather than what’s “ideal” for long-term results.

Your Two Cardio Options

There are essentially two types of cardio: high-intensity and steady-state. Before we go any further, let’s make sure we’re on the same page as to how we define each of these two.

Often, when I mention high-intensity cardio to someone, they immediately say, “Yeah, the cardio I do is high-intensity.”

Then I ask them how long their intervals are and they either look at me like I’m from another planet, or they think they miss understood what I’m asking and say “I go for 30 minutes.”

Wrong answer, Private, wrong answer.

High-intensity, at least as for purposes of this article, is defined as something so intense that you couldn’t keep it up for more than 60 seconds — no matter how badly you wanted to! So even though your incline treadmill walk may feel like “high-intensity cardio,” it ain’t.

Running at 10 mph on a 10 degree incline for 10 seconds; now that is high-intensity!

Now that we’re on the same page as to the definition, you can clearly see that to do high-intensity cardio, you’d have to do it in spurts — do some, rest, then do some more, and so on. That’s exactly what we call high-intensity interval training, or HIIT (pronounced “hit”).

When most people think of cardio, they think of steady-state cardio. For that reason, I often simply refer to it as regular cardio. Since high-intensity cardio has it own, cool acronym, let’s refer to steady-state cardio as “SSC.”

Steady-state cardio is any cardio that’s done at an intensity low enough such that it can be maintained for a longer period of time. While you may warm-up and cool-down, any cardio session where you keep roughly the same pace throughout your session is steady-state.

That’s right, even if you’re sweatin’ like a whore in church, it’s still not high-intensity if you can do if for more than a few minutes.

What you probably don’t know, is that while you are slowly burning “some” calories, others[1] are stripping twice as much fat off their bodies and in half the time!

FACT

You can burn fat 2x FASTER  and in HALF the time by incorporating High Intensity Training (HIT) into your exercise routine.

• Cardiovascular exercise (slow and at a steady pace) burns much fewer calories than HIT.
• Doing too much cardio is tough on your joints and ligaments.
• Too much cardio will result in burning muscle instead of fat.

THE SCIENCE

When it comes to weight loss, it doesn’t matter what type of fuel (food) you use. What matters is how many calories you burn as opposed to how many calories you take in.

As already stated; In order to lose fat, you must have a negative energy expenditure. Simple!

Energy out  >  Energy in

The Basics of Burning Fat

Our energy comes from fat , carbs and protein.  But which one our bodies utilizes depends on the kind of activity we are preforming.

Now, most people want to use fat for energy. Sounds legitimate as we assume, the more fat we can use as fuel, the less fat we’ll have in our bodies. But, using more fat doesn’t automatically lead to losing more fat.

Understanding the best way to burn fat starts with some basic facts on HOW your body gets its energy:

• The body primarily uses carbs and fats for fuel. A small amount of protein is used during exercise, but protein is mainly used to repair the muscles after exercise.
• The ratio of these fuels will shift depending on the activity you are doing.
• Given the metabolic pathways available to break down carbs for energy are more efficient than the pathways available for fat breakdown, the body will rely more on carbs for fuel than fat during HIT. This is good.
• For long, slower exercise, fat is used more for energy than carbs.

When it comes to weight loss, it doesn’t matter what type of fuel you use. What matters is how many calories you burn as opposed to how many calories you take in.

That said…..you burn WAY more calories during High Intensity Training than your standard aerobic exercise.

Think about it this way: When you sit or sleep, you’re in your prime fat-burning mode. But, you’ve probably never contemplated the idea of sleeping more to lose weight, as lovely as that thought is.

The bottom line: Just because you’re using more fat as energy doesn’t mean you’re burning more calories.

THE SKINNY

The more intense the workout, and the more muscles utilized, the more oxygen is consumed as muscles use energy when they contract. The more oxygen is consumed, the more energy is expended; the more calories you burn!

Flavia Del Monte,
R.N., C.P.T., PN Certified (Sports and Exercise Nutrition)

By Flavia Del Monte – RN, CPT, Precision Nutrition Certified

Science shows that diets that restrict calories can actually make it harder to lose fat and keep it off.  Learn how to stop the never-ending struggle with stubborn fat.

Being a woman is tougher than ever with all the hype and “1 strange weight loss tip” on the market. Celebrity diets have populated the magazines; even gaining favor in television shows. Horrible!

Low calorie diets rave how “normal” people like you and me can look just like celebrities.  But do you really want to be starved of nutrients, while your hormones are completely unbalanced, causing feelings of helplessness and depression?

“Everything in moderation.”

Ever hear that one? Although there is some weak truth to that, eating everything in moderation will keep you overweight!

Women all over the world are suffering from eating disorders who are clearly unaware of having one. If you’re skipping meals or eating very little in order to lose weight….STOP!!

These actions will only make you pack on the pounds, sometimes at rapid rates.

FACT

Eating less than your body requires will slow your metabolism, making weight loss impossible and will negatively affect your health.

As you have heard, breakfast is the most important meal of the day, and yet many people still confess to eating only a piece of fruit for breakfast.

THE SCIENCE

Food is used for energy, cell structure, regulating hormones and chemical reactions.  Food takes one of three directions upon ingestion: energy use, storage, or excretion.

The body receives energy from carbohydrates, fats, and proteins. If our stores of carbohydrates and fats are in short supply, our body will turn to muscle for breakdown of amino acids (stored proteins) for energy, causing muscle atrophy.

Let’s Not Be Mean But Who Looks Better?  Higher Calorie Girl or Lower Calorie Girl?

LOW CALORIES = MUSCLE WASTING

• Low Carbohydrate diets deplete the liver and muscle of energy, which causes muscle wasting, lack of energy, and will compromise your health.
• Low Calorie diets, while reducing body weight (usually for a short period of time), will ultimately poorly affect your health and in most cases will have a rebound effect.
• Low calories will reduce muscle mass and strength.

When nutrient intake is low, the metabolic rate will become low for three reasons: Decreased thyroid function, reduced thermic effect of eating and reduction in muscle mass.

While reductions in muscle mass causes a lack of endurance (especially during exercise), in turn will lead to osteoporosis and lack of independence as you age.

The Worst Part: FAT STORAGE

Fat storage is the largest form of storage in the body. Low calorie diets, and long waits in between meals, signal the body that starvation is occurring. With this signaling, the body will turn on the storage mode.

Eating every 2-4 hours has been researched to show a positive effect on body composition and overall heath.  Frequent eating boosts metabolism, regulates blood sugars and maintains muscle mass.
Expert Nutritionists believe obesity occurs from a lack of nutrients in diets. Hunger never subsides as the body is signaling for nutrition to be ingested.  We are seeing vitamin deficiency diseases come back that haven’t been around for decades.

Your body doesn’t understand what to do with processed foods. Diets high in sugar, sodium and processed foods do not seem to signal the body of being full and therefore leads to hunger.

THE SKINNY

EATING TOO LITTLE IS WEIGHT LOSS SUICIDE

Eating fewer calories than body requirement will deprive your body of essential nutrients that will poorly influence your health.  If you have any questions, I always welcome them below.  Keep your questions specific to the article content above.

– Flavia Del Monte
R.N., C.P.T., PN Certified

By Flavia Del Monte – RN, CPT, Precision Nutrition Certified

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

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

Unless you have a river of testosterone flowing in your blood, the fear of getting big is unfounded!  Competitive female bodybuilders train at least three hours a day and perform 20-30 sets PER body part in hopes of getting a fraction of the size of their male counterparts.

GETTING BIG IS NO EASY TASK FOR A FEMALE…  and if it were than you would see Jane swinging from the vines and swimming with the alligators, not Tarzan!

Simply put, this myth has no scientific backbone. It is very hard for most men to build muscle; let alone women. I hear of men who are eating thousands of calories and lifting heavy weight but don’t put a pound of lean muscle mass on their bodies. Yet, females are afraid lifting weights will make them look like a man!

Little-Known FACT

Not only lifting weight, but lifting heavy weight will give you definition and that toned look that is desired from EVERY female all over the world.

YOU CANNOT LOOK LIKE A MAN FROM LIFTING HEAVY WEIGHTS, UNLESS YOU TRY (REALLY HARD) TO DO SO, INJECT TESTOSTERONE INTO YOUR BUTT OR A GENETIC FREAK!

THE Cold-Hard SCIENCE

First off, men have 10 to 30 times higher levels of testosterone than females.

Women do not have a large testosterone production in their body, making it impossible to build muscle at the same intensity as a male. A male is made up of a lot more muscle than women. 23% of a women’s weight is muscle, compared to 40% of a male’s weight.

Women simply do not have the genetics to build muscle and the women that have done so, have done so by genetically altering their bodies.

I can take a guess that most women want a TONED look. When your muscles look etched, it is because of a low percenta ge of fat around that muscle.

Toning and muscle building is one in the same!

There are 3 ways growth occurs in muscles:

• during resistance training (followed with precise nutrition)
• natural growth period (such as puberty)
• during pregnancy

In order to build lean mass, you must have an access of calories:

energy in > energy out

That said, in order build muscle, you MUST tailor your diet for muscle building. And that applies to women who want to “TONE”. You have to first BUILD the muscle in order to have a toned look.

Increase in CALORIES + lifting heavy = muscle mass

There are three different body types:

• ectomorph (naturally thin)
• mesomorph (naturally muscular)
• endomorph (naturally broad and thick)

All three different body types need to eat and train a certain way in order to build muscle and lose fat.

The issue here is that there is only so much storage in a muscle. You need to lift heavy weight in order to increase the size of your muscle.

If the unlikely chance of too much muscle being built, all you would need to do is drop the weight, and take in less calories.

THE SKINNY

Resistance training is essential to a balanced and effective training program. You need to lift heavy in order to build muscle.

You cannot change your genetics to the degree to look like a man if you are a women unless you are “trying” to do so by working out at least 2-3 hours a day an lifting 20-30 sets per body part.  I m guessing you don’t do that? I didn’t think so so flush that fear down the toilet.

Questions for Flavia?  Post them below.  Please keep your questions SPECIFIC to the topic of this article.  Thanks

–Flavia Del Monte
R.N., C.P.T., PN Certified