Health Warning: Can a Cell Phone Carried Regularly in Your Pocket Damage Your _____?

You've probably started hearing in the media about emerging studies showing possible correlations between heavy cell phone use and brain tumors.  But what not many people are talking about is the risk of carrying cell phones in our pockets for hours each day.  This is where it gets even more interesting and a little scary too!

First of all, to both guys and gals… read this article carefully, as it contains some potentially scary health issues related to cell phone use.  And although the examples are geared towards men's issues, I wouldn't trust that it's only men that can experience health issues from heavy cell phone use.

You're also going to want to pass this page on to your friends and family to help them protect their health, and the health of their "crotch"… sounds funny, I know…but this is serious business.

To start, I realize that some people simply don't believe that something as small as a cell phone can give off any radiation levels that could harm your health over time. But we're not talking about immediate harm… we're talking about long term harm from chronic use, which most of us in this day and age use cell phones or have them in our pockets daily.

According to a recent article published on Yahoo Health, and a large health study conducted, the 2010 Interphone study…  "People who chatted via cell for just 30 minutes a day for 10 years saw their risk of glioma (the type of brain tumor that killed Ted Kennedy) rise 40 percent".

I feel like we are all currently in an inadvertent giant human guinea pig study right now with cell phone use.  Not purposely, but simply because cell phones (and another dangerous new phenomenon, our constant exposure to radiation from "wifi" and other wireless technologies) moved onto the scene so fast and infiltrated the entire population over the last 10 years.

Think about it… most of the population has only been using cell phones and wifi heavily for less than 10 years now… that's not a long enough time to know long term consequences (such as 15-30 year cancer risks) and most studies that supposedly "prove" the safety of cell phones have been funded by the telecom industry and have ridiculously low usage levels that they study.

We're definitely finding that the average person has a cell phone either strapped to their ear or carried in a pocket for more hours per day than any studies have any definitive long-term safety data on.

As Tim Ferriss points out in his fascinating new book, The 4-Hour Body … "Most of the studies performed in the US that conclude no negative effect are funded either directly or indirectly (as with many IEEE studies) by cell phone manufacturers and carriers.  Does this prove malfeasance?  No, but it should raise a red flag."

One of the things that scares me about the possible harmful long term effects of carrying a cell phone in my pockets is potential testicular cancer.  I honestly feel that as the years go on, and we get to a level of chronic cell phone use where people have been carrying these things in their pockets for 10 or 15 years or more, we're going to see testicular cancer rates skyrocket.

But cancer risks are long term, and we may not have enough data from studies yet to prove definitive cancer risks such as testicular cancer.  So let's look at more current measurements that can prove health problems associated with cell phone use…

According to Tim Ferriss in his book, The 4-Hour Body … "Lo and behold, jumping from article to article on Medline, there were more than a handful of studies that showed significant decreases in serum testosterone in rats following even moderate exposure (30 minutes per day, 5 days a week, for 4 weeks) to 900 megahertz radio frequency electro-magnetic fields (EMF), which is what most GSM cell phones produce."

Beyond lowering testosterone, can cell phones hurt your "swimmers"?

Tim did some more digging, but this time switched gears from just cell phone effects on lowering testosterone levels, and he began researching cell phone effects on sperm count and function.

Tim continues, "Of the dozens of studies that I found, most done in Europe, more than 70% concluded the same thing: cell phone radiation impairs sperm function."

In The 4-Hour Body, Tim also presents the results of a study he read about male Wistar rats that were exposed to a mobile phone for 1 hour continuously per day for 28 days… the end result of the study was that the mobile phone exposure to the rats significantly reduced the % of motile sperm.  The conclusion was that mobile phones negatively affect semen quality and may impair male fertility.

Think about this… they were only exposed to the mobile phone radiation for 1 hour per day for 28 days, and showed negative effects on sperm count and function…. how many of us out there carry a cell phone in our pocket for like 8-10 hours every day!!!!

Doesn't look good for our "boys", does it?

Now it gets even more interesting… It turns out that Tim first started researching the correlation between low sperm count and cell phone use because he went and got a sperm count test, and found out that his numbers were surprisingly low.

In Tim's words… "the lab results, which were available the afternoon after my session, put my sperm count on the low range of normal, borderline problematic. I couldn't believe it.  Assuming it was a lab mistake, I repeated the drill 3 weeks later and came back with an even lower count. The more tests I did over the next 12 months, the lower the results."

After Tim started researching the effects of cell phone use on sperm count, he realized that for years, he'd been carrying a cell phone in his pocket for about 12 hours per day, most days of the week.

So he decided to do a test…

For 11 weeks, Tim decided that he would no longer carry his cell phone in his pocket… or as he puts it "my phone was no longer allowed to cuddle with my testicles".

Instead, he kept the phone on the other side of the room if working at home, or if he had to go somewhere, he kept his phone either strapped to his arm with an ipod armband, or in a backpack pocket.  If he had to carry it in his pocket, he turned it off, and only turned it back on occasionally to check messages.

He actually performed this test for 11 weeks for a specific reason… sperm production takes an estimated 64 days in humans… so he wanted to wait that long, plus an extra 2 weeks for buffer.

The results of the 11 week "no-cell-phone-in-the-pocket" test:

The numbers are shocking…

Now Tim admits that his study wasn't perfect, as there may have been other influences that weren't accounted for, such as his diet not being exactly the same during each time period.  However, he feels confident enough that these results speak for themselves…. after all, the results are pretty significant!

Personally, cell phone health issues is also a topic I've been reading a good deal about in the last couple of years.  Whether there's any conclusive evidence of cancer risk from cell phones, perhaps that's still to be determined… but I think we have significant evidence that cell phone use (and particularly carrying it in the pocket) can reduce both Testosterone levels (not good!) and also reduce sperm count and function (also scary!).

And please guys… don't start carrying around 2 cell phones in each pocket as a form of birth control!  All jokes aside, remember that there are possible bigger implications to this than just reduced sperm count… we're talking lower testosterone levels, possible increased cancer risk, etc.

What about women?  Please ladies, I wouldn't trust that health issues are only happening to men… I'm sure there are complications that can happen to women too…so beware ladies!

In fact, on the recent Yahoo Health article, according to David Carpenter, M.D., director of the Institute for Health and Environment at the University at Albany (regarding carrying cell phones near the pelvis, or using laptops on the lap), "For women, the studies aren't quite there yet, but I think we can say that anything that might cause cancer almost always causes birth defects, so pregnant women—or those wanting to become pregnant soon—should take extra precautions."

What I've done to help protect myself from these risks is this:

1. When I'm at home, I keep my cell phone on the other side of my home office, or in another room.  I try not to keep it anywhere near me most of the day.  If I get a call, I simply get up and answer it, the same way that we used to have to walk across the room to answer a phone before the days of mobile phones!

2. In my car, I keep my phone off of my body and put it in the front console or the passenger seat if I don't have a passenger.  The farther away from your body, the better.

3. When I go to the gym, go hiking, biking, etc… I leave that sucker in the car!  I don't want it on my body any longer than it has to be.  After all, I think a LOT of us need to learn how to not be a slave to our cell phones.  The texts and voicemails will be waiting when you're done your hike or your gym workout…don't be a slave to your phone!

4. If I absolutely must carry my cell phone on me, such as if I'm meeting friends out and need to be able to contact them… well, in that case, I simply try to keep the phone out of my pocket as much as possible… if we're at a restaurant, I put the phone on the edge of the table instead of in my pocket, or I just turn it off if I no longer need to get in touch with friends.

5.  Remember that EMF dangers aren't only with cell phones…it also occurs with Wifi, and other wireless devices.  So I also try to never use my laptop on my lap… If I'm at an airport, I usually try to find a table to sit at, so the laptop isn't actually sitting on my "junk".  Also, if possible, I try to use a wired internet connection (ethernet) instead of Wifi or mobile broadband.  In my house, I've also switched to a wired internet connection and gotten rid of the wireless router altogether.

With all of this said, will I ever give up my cell phone?

Well, let's be realistic…the cell phone has become an important part of our lives, and most of us aren't willing to give it up.  However, I plan to take the 5 steps that I listed above to minimize my risk.

I hope you take this issue as seriously as it should be taken.  It's time most of us wake up and realize that we are all inadvertently involving ourselves in a giant human guinea pig study on the risks of chronic cell phone and wifi use.

Thanks to Tim Ferriss and his new 4-Hour Body book for providing some of the tests and info in this article!

he Top 10 Bonehead Workout Mistakes

"Common workout mistakes" has always been a very popular topic in fitness publications. But no matter how many times this subject is re-hashed, you almost always hear about the same half a dozen or so mistakes, including poor form, overtraining, going too heavy, not stretching, not warming up, yadda, yadda yadda. Ironically, you seldom hear about the biggest mistakes of all. I call these humongous bloopers "bonehead mistakes" because once you start to analyze and think about them, they're really just common sense and they all seem so obvious… except of course to the person doing it… who is often quite oblivious until someone else points it out to them… then the light goes on and it's like… "Doh!"

Before I begin the countdown, (in no particular order), there's one more gripe I have about the treatment this subject has been given in the past: Most of the attention has been put on the mistakes, but very little on the solutions. It's all too easy to point fingers and say, "Don't do that" and "Shame on you, dummy" but only 1% of your time should be spent on problems. 99% should be spent on solutions. So in that spirit, after I bring each mistake to your attention, I'll give you a solution-oriented training tip to help you avoid boneheadedness and join the elite group who "kick butt" in the gym at every workout…

Bonehead workout mistake #1: "Winging it"

"Winging it" means having no written goals or plans, no training journal and no way of "keeping score." It's when you just show up at the gym day after day and do whatever strikes your fancy, whatever machine happens to be available, or whatever you've become habitually accustomed to doing. Winging it is when you don't know where you are, where you're going or how you're going to get there – but you start your journey anyway – no compass, no roadmap. It's been said that "Action without planning is the biggest cause of failure," and I believe that statement is 100% accurate.

Kick butt workout tip #1: Develop a strategic plan

Successful people never "wing it," they always have a plan. Strategic planning is a never ending process and includes: Assessment (where am I now?), goal setting (where do I want to go?), creating a plan or strategy (How will I get where I want to go?), executing the plan (what action steps must I take daily to reach my goal?), and measuring results (how will I know if I'm moving towards my goal and how will I know when I've reached it?). Boneheads "wing it." Butt–kickers have a master plan and goals for every workout.

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Bonehead workout mistake #2: Repeating the same workouts… without progressive overload

In one respect, repeating the same workouts is important – it's called "continuity." Continuity means that to experience an adaptive response (more muscle, more strength, less fat and all that other good stuff), you must a repeat a certain modality or exercise consistently over a long enough period of time to allow the adaptive response to occur and to reap the full benefits (rather than changing exercises at every workout). That type of repetition is good. The bonehead mistake is when you do the same exercises, same reps, same weight, same everything, week after week, without ever challenging yourself to do more than you've done before. If your muscles could talk they would say, "Yawn…. Did that, done that, been there… we're just going to stay exactly the way we are… no need to get bigger or stronger today."

Kick butt workout tip #2: Strive to beat your previous workouts

Muscle growth and strength increases occur when you place demands on your body above and beyond what it has experienced in the past. Your body responds to this progressive overload by getting stronger in order to handle this type of demand in the future. Your objective at almost every workout is to set goals to beat what you did during the previous one. If you can't add more weight, it could be as simple as one more rep with the same weight or the same sets/reps/weight in less time. It could also mean one more minute of cardio, one level higher on a stairclimber, or half a percent steeper incline on the treadmill. Continuous and never-ending improvement is the name of the game.

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Bonehead workout mistake #3: Starving yourself

A calorie deficit is the only way to lose body fat. However, the caloric deficit must be kept small. When calories are cut too much, or held too low for too long, your body thinks you are starving and sets into motion a series of metabolic and hormonal events, which ultimately result in muscle loss, slow metabolism and plateaus. Your body is like a power plant or furnace and when you don't feed the fire, your metabolic flame dwindles to a flicker, producing less heat and less energy. That's why not eating enough is one of the biggest mistakes of all.

Kick butt workout tip #3: Eat more, burn more

Did it ever occur to you that if you exercise more you can eat more and that this is a more effective fat loss strategy than eating less and exercising less? To lose body fat, you must create a calorie deficit. A deficit can be created by exercising more, eating less, or ideally, with a combination of both. The best combination of all is a small decrease in calories accompanied by a large increase in activity. Think about it: Decreasing calories slows your metabolism. Increasing calories increases your metabolism. Exercise increases your metabolism.

Therefore, eat more, exercise more = double increase in metabolism. Eat less, don't exercise = double decrease in metabolism. This is the entire premise of my Burn The Fat Feed The Muscle System and that's why the program is so powerful and has helped tens of thousands of people lose fat without depriving themselves. Yes, starving is for boneheads. Watch This Amazing Video For More Information

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Bonehead workout mistake #4: Skipping scheduled workouts

A great body doesn't happen overnight. Successful body transformation is the cumulative result of dozens or even hundreds of successful workouts. Each workout brings you one small step closer to your goal. Each workout missed takes you one small step backwards. Most people underestimate the cumulative effect of each small step. They figure that "It just doesn't matter… it's only one workout." If you don't think that one little workout matters, then think about the humble termite; they're such itty bitty little creatures and they take such itty bitty little bites, yet when enough little bites are taken, an entire building can come crumbling down.

Kick butt workout tip #4: Be disciplined and consistent

Not only do you slip backwards physically when you skip even one scheduled workout, perhaps more devastating is the effect on your mind and character. Every time you successfully complete a scheduled workout, you build your discipline and self esteem. When your self esteem increases, it makes you feel good and that stimulates a positive self-reinforcing cycle of even more discipline, confidence and action. Everything you do helps or hurts. Every workout counts. Treat your word as law. When you say you're going to work out… WORK OUT!

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Bonehead workout mistake #5: Focusing on strengths, favorite exercises and favorite body parts, neglecting weaknesses

Most people have a favorite body part or exercise. But playing favorites in your training can lead to big problems. An unbalanced, asymmetrical physique is one of them, but having a great upper body with toothpick legs is the least of your worries. Strengthening and stretching some muscle groups but not others is a great way to cause poor posture, muscular imbalance, dysfunction, strains, pulls, tears or ruptures.

Kick butt workout tip #5: Train for functional balance and aesthetic balance

Non-boneheads train every muscle group for symmetrical, visually pleasing development. However, "balance" is more than cosmetic. Everyone – athletes, bodybuilders, and recreational exercisers – must also train for functional balance to prevent injury and maintain optimal function and range of movement in every joint and muscle group. Every plane of movement and angle of movement must be trained. Flexors must be balanced with extensors. Front to back movements must be balanced with rotational and side to side movements. Prime movers, antagonists and stabilizers must all be strengthened. Always stretch, strengthen and build to the point of total body balance.

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Bonehead workout mistake #6: Using mostly machines and single joint/isolation exercises

So you joined the gym and you hit "the circuit"… you know, that section in the gym with all those fancy, chrome-plated, "technologically advanced" weight stack-pulley, hydraulic or computerized machines all lined up in neat rows… far, far away from the barbells and squat racks (which you never touch), and which is designed to give you an "easy, safe, injury-free, effective full-body workout." The machines may be easy, but most machines aren't as safe or effective as they're made out to be.

Kick butt workout tip #6: Use mostly free weights and compound, multi joint exercises

For lower body, squat and lunge variations are tops. For upper body, barbell and dumbbell presses, chin ups and rows are king. These and similar "BIG" exercises stimulate more muscle fiber, stir up more fat burning and muscle building hormones, and have more carry-over to real world and sporting activities than machines. Although weight stack machines are safe with respect to the fact that you can't drop a barbell on your head, they're ultimately NOT as safe as free weights because they don't develop the stabilizing muscles and functional strength that protect you from injury. A few machines and isolation exercises mixed into a balancedr program is fine, especially if you have bodybuilding goals, but focusing on compound and free weight exercises gives you far more bang for your buck than any machine ever created.

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Bonehead workout mistake #7: No mental preparation

This mistake goes hand in hand with mistake number one (winging it). You see, preparation is more than setting goals, writing out plans, and scheduling workouts. Preparation is also mental, yet most people haven't the slightest idea just how powerful the mind is or how to harness its power. Psychologists and "brain scientists" have proven beyond a shadow of a doubt that the subconscious mind cannot tell the difference between an experience that is real and one that is imagined. Failure to take advantage of this discovery is a mistake of enormous magnitude.

Kick butt workout tip #7: Use visualization and mental rehearsal daily

Arnold Schwarzenneger, Jack Nicklaus, Andre Agassi and countless other sports legends have written and spoken extensively about their regular use of mental imagery. Those who succeeded, but claimed not to use such techniques as "visualization" were surely using it unconsciously or in a non-formalized manner. I would suggest you consciously and deliberately use this technique in the following manner: Twice a day, once in the morning and once at night, get relaxed, close your eyes and form mental images of yourself having the body you've always wanted, completing perfect workouts with motivation and enthusiasm and reaching all your goals. These images will penetrate your subconscious mind and literally program your brain to activate your body for total success.

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Bonehead workout mistake #8: Not eating immediately after training

Not eating anything after your workout (or waiting 2-3 hours to eat), because (a) you don't feel like eating, (b) you don't have anything to eat with you, (c) you heard that you get leaner if you don't eat after your workout… is one of the most boneheaded things you can ever do!

Kick butt workout tip #8: Eat protein AND carbs (not just carbs) immediately after your workout

Much research has been done on the topic of post workout nutrition in recent years and the scientific literature is almost unanimous in its findings: At one time carbohydrates were emphasized after a workout. Other people insisted that protein is more important. The truth is, the optimal post workout meal includes quickly digesting protein and carbohydrates and is consumed immediately after training during the period known as the "post-workout window of opportunity." Although the ideal amount and type of protein and carbs is still debated, the studies have shown that proper post workout nutrition increases protein synthesis, suppresses cortisol, replenishes glycogen, and enhances recovery.

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Bonehead workout mistake #9: Comparing yourself to others

Always trying to one-up the next guy is bonehead behavior. Comparing yourself to others is a great way to lower your self esteem and stay perpetually frustrated, unhappy and dissatisfied!

Kick butt workout tip #9: Compare yourself to nobody but yourself

Legendary UCLA basketball coach John Wooden always advised his players, "Never try to be better than someone else; but never cease trying to be the best you can be. That is under your control. The other isn't." So why not focus on competing with yourself? Compare yourself to yourself. Improve yourself. Work on progress and forward movement. Become better than you used to be. Ultimately, competitive sports are most valuable to the degree you use them to better yourself, not to beat others.

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Bonehead workout mistake #10: Making excuses

Many people, when they don't get the result they want, or when things don't go the way they expect, insist it's not their fault. When they don't lose any body fat, it's their genetics or "The diet just doesn't work!" When they fall off the wagon, it's their friends and family's fault – "They just don't support me… they even tempt me with junk food and eat in front of me." When they miss workouts, it's their boss's fault – "I just don't have time with so much work being piled on me at the office." No matter what the situation, the boneheads never even consider that the problem is staring right back at them in the mirror – someone or something outside of them is always responsible.

Kick butt workout tip #10: Accept total, 100% responsibility for all your results – good or bad

When you win, you don't attribute it to luck or give someone else the credit for it. You proudly say, "I created it… I did it… that was me!" However, if you want to take the credit for your wins, you must also take credit for your losses and say, "Yep, I created it… I did it… that was me!" Boneheads want to take credit for their successes but not accept responsibility for their failures. Ultimately, that turns them into nothing but big losers. Winners and successful people became successful because they learned three magic words: I AM RESPONSIBLE. Once you claim responsibility for every result in your life – the good and the bad – the feeling of empowerment and liberation that comes over you is beyond description. For the first time in your life, you realize that YOU are in control. From that moment on – and not a second sooner – you become the creator of circumstance rather than a victim of it.

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Well, that's all ten of em'. Let me wrap up with what is perhaps the biggest mistake of all, and that is: Not learning from your mistakes. Mistakes are okay. The only people who don't make any are the timid, wimpy people who don't even attempt anything. If you realize you've been making a lot of these mistakes, don't beat yourself up. As long as you learn from them and then stop making them, you're off the hook! But if you keep repeating these mistakes over and over again, then it's official: You're a bonehead!

If you enjoyed this article and you're interested in learning how to quickly and easily lose fat permanently – without drugs, supplements or fad diets – AND without making any bonehead mistakes – click here to visit my BURN THE FAT website:

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3 Major Fat Loss MISTAKES

If you want to lose stubborn abdominal fat faster, don't make these 3 common fat loss mistakes below…

1. Relying on Abs-Specific Training:

For some reason, the misconception of spot reduction continues.  No argument has ever convinced me that you can lose fat in a specific area by contracting the muscle in that specific area.  Fat loss just does not work this way.  Yet for some reason, we see hundreds of people every day at the gym doing hundreds of crunches and situps and thinking that they are somehow burning fat from their abdomen, when in reality, they're just wasting time!

Fat loss is a systemic effect that takes place as your body morphs into a healthier you.  Fat storage patterns vary person to person according to hormonal levels, genetic fat storage patterns, myofascial restrictions, and inflammation.  Reducing body fat in those areas through exercise is only done if you are working to modify hormonal levels that have related fat storage areas, for example.

However, there has yet to be convincing evidence that you can do tricep presses, for example, and lose fat in the back of your arms… Just doesn't work that way.  The same is true with your abs.  In this case, even if you do 3000 sit ups per day, you wouldn't be doing much for fat loss.  Fat loss is about:

1. Energy system training
2. Compound movements targeting many joints at once
3. Muscle balancing
4. Motor unit recruitment, and
5. Multi-planar movement

It's impossible to add all of the above into an abs exercise, or even a series of abs exercises.  The goal is to tire as much of your body as possible, to a safe extreme.  This is referred to as momentary muscular failure, and it's when lactic acid onset takes place.  Remember, lactic acid, which is what makes you sore, is a very good thing.  It means your body is working hard to reduce inflammation and repair.  You're well on your way to rapid fat loss.  You'll see incredible results when you accept this:

I believe muscle soreness following a fat loss workout should be a 5 – 7 (on a 0 to 10 scale), most of the time, where:

0 = no pain whatsoever, no muscle soreness
10 = extreme muscle soreness, emergency level

This is a big wake-up call for a lot of people, but it may just shed light on why you're not seeing the fat loss results for which you were hoping.
2. Low To Moderate Intensity Cardio For Long Duration:

Walking.  This, alone, simply won't work for long-term fat loss results. It may work at first for somebody who is extremely obese and has been sedentary, but not for most people.  While I strongly believe in the benefits of walking for stress relief, personal time, reflection with movement, blood pressure and cholesterol modification, etc., I do not consider it a good method to lose body fat.

Losing fat is about shocking your body and stimulating a repair process.  Giving your body the chance to adapt to a demand over time doesn't help you lose fat quickly.  Sure, you can see some initial results, often masked as 'toning', but in the end you're turning your Type IIa muscle fibers (oxidative-glycolytic, or medium speed fibers) to Type I (oxidative, or slow muscle fibers that have great endurance).  The only trouble is that the Type II muscle fibers do a much better job of getting you lean.

By stimulating muscular strength (not necessarily "bulking") you are enhancing your metabolism.  It takes energy to build and restore lean muscle tissue.  Allowing it to grow consumes a bit more energy, but you don't have to bulk up to see great results.  Rather, just create a muscle repair process while stimulating your metabolism with fat-burning foods and you'll see your results go wild.

After a full-body resistance-based alternation-style workout session, you'll spike your metabolism for 2-3 days as your body re-uptakes the lactic acid from your bloodstream, restores oxygen to the muscle tissue you've worked, and repairs the micro-tears that took place in your muscles.  Supersets or circuits in full body workouts is one example of this, and interval training accomplishes this too, but what if we take things a step further and get you off a machine?

I suggest that we alternate body parts, directions, speeds, intensities, and muscle synergies, or pairs.  Alternation in any form, even when the intensity is a bit lower, is still a rapid fat loss signal to your body.  You're sure to see wild fat-burning results once you start thinking about fat loss as "shocking the fat away".
3. Caloric Restriction:

Caloric restriction = muscle starvation = fat loss grinds to a halt.

Muscle requires calories to grow.  Without some degree of muscle growth, it will atrophy under duress.  If you're exercising intensely, which you should be, your muscle will be eating itself to survive.

It's really important that you feed your system so it can grow and maintain its level of function.  Your body requires food for muscle repair, concentration, heart health, and digestive health.  Regular meals are best.  There are 2 schools of thought with eating for fat loss:

1. Eat 3 meals per day and up to 2 snacks.
2. Eat 5-6 small meals per day.

Normally, I recommend #2, because I find this is a great way to ensure you are not snacking on things that are bad for you, because you are eating healthy small meals often enough.  Also, I tend to never feel hungry when I'm eating on this schedule.  That's very helpful for fat loss.

Contrarily, eating 3 meals per day seems like it should also allow you ample time to digest and re-spike your metabolism.  I believe there should be a small bout of exercise in between each meal if you choose this approach.  If thats the goal, let's go at it.

Again, my recommendation is 5-6 meals/day, where you pre-plan your week's meals over the weekend, cook many meals at once, and prepare yourself for fat loss.  The most helpful resource I've read to date, on this, is Fat Burning Kitchen.  I recommend you read this also.

Most importantly, make sure you are getting enough calories.  Yes, you do need a caloric deficit to lose fat over a certain time period, but taking your daily calories too low can reduce your metabolism and halt your fat loss.

Under no circumstance should an active female eat less than 1300 calories or an active male eat less than 1500 calories when trying to lose weight.  Within a few months of coaching, most of my female clients are eating 1800 – 2000 calories, and my male clients are eating 2100 – 2800 calories.  …and they keep losing fat faster and faster.  The goal should be to stimulate your metabolism to be able to eat more, not less.

In summary, there are 3 major fat loss mistakes you absolutely want to avoid:

1. Low to moderate intensity cardio for long duration – great way for your body to adapt to exercise and stop burning fat.  Plus, you're converting your muscle fibers to the wrong type.

2. Abs-specific training – 3000 sit ups and no result?  That's just depressing.  Train for full body systemic fat loss.  You'll be glad you did.

3. Caloric restriction = starving muscle = no more fat loss; instead, make the goal to eat more and build more fat-burning muscle to ramp up your metabolism, permanently.

I specialize in helping people just like you burn fat at absolutely ridiculous rates.  I've focused on this for 12 years now, and I've even added advanced physical therapy techniques that exploit how your nervous system works to get you results faster than anything you've ever seen.  I'd like to teach you all about this awesome method that has people losing fat at record speed with these 2 special gifts below:

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5 Tips to Avoid Plateaus and Metabolic Slowdown

QUESTION: Tom, Is it possible to not lose body fat because you're eating too little?
-Linda

ANSWER: Yes and no. This gets a little complicated so let me explain both sides.

Part one of my answer: I say NO, because if you are in a calorie deficit you WILL lose weight.

Most people have heard anecdotes of the dieter who claims to be eating 800 calories a day or some starvation diet level of intake that is clearly in a deficit and yet is not losing fat. Like the mythical unicorn, such an animal does not exist.

Every time you take a person like that and put them in a hospital research center or metabolic ward where their food can be counted, weighed, measured and almost literally "spoon fed" to them, a calorie deficit always produces weight loss.

There are no exceptions, except possibly in rare diseases or mutations. Even then metabolic or hormonal defects or diseases merely lead to energy imbalance via increases in appetite, decreases in energy expenditure or changes in energy partitioning. So at the end of the day it's STILL calories in versus calories out.

In other words, NO – it's NOT your thyroid (unless you've got a confirmed diagnosis as such…and then guess what… it's STILL calories in vs calories out, you're just not burning as many as someone should at your height and weight).

One famous study that was published in the New England Journal of Medicine years ago proved this point rather dramatically. After studying obese people – selected specifically because they swore they were eating less than 1200 calories but could not lose weight – Steven Lichtman and his colleages at St. Luke's Roosevelt Hospital in New York came to the following conclusion:

"The failure of some obese subjects to lose weight while eating a diet they report as low in calories is due to an energy intake substantially higher than reported and an overestimation of physical activity, not to an abnormality in thermogenesis."

That's right – the so-called "diet-resistant" subjects were eating more than they thought and moving less than they thought. This was probably the single best study ever published that debunks the "I'm in a calorie deficit but I can't lose weight" myth:

Part two of my answer, YES, because:

1) Energy intake increases.

Eating too little causes major increases in appetite. With hunger raging out of control, you lose your deficit by overeating. This happens in many ways, such as giving in to cravings, binge eating, eating more on weekends or simply being inconsistent, so some days you're on your prescribed 1600 calories a day or whatever is your target amount, but on others you're taking in 2200, 2500, 3000 etc and you don't realize it or remember it. The overeating days wipe out the deficit days.

2) Metabolism decreases due to smaller body mass.

Any time at all when you're losing weight, your metabolism is slowly decreasing due to your reduced body mass. The smaller and lighter you get, especially if there's a large drop in skeletal muscle mass, the fewer calories you need. So your calorie deficit slowly shrinks over time as your diet progresses. As a result, your progress slows down even though you haven't changed how much you eat.

With starvation, you always lose weight, but eventually you lose so much weight/body mass that you can reach energy balance at the same caloric intake you used to lose weight on. You might translate that as "I went into starvation mode" which wouldn't be incorrect, but it would be more accurate to say that your calorie needs decreased. <<< Watch This Amazing Video For More Information >>>

3) Metabolism decreases due to adaptive thermogenesis.

Eating too little also causes a starvation response (adaptive thermogenesis) where metabolic rate can decrease above and beyond what can be accounted for from the change in body mass (#2 above). This is "starvation response" in the truest sense. It does exist and it is well documented. However, the latest research says that the vast majority of the decrease in metabolism comes from reduced body mass. The adaptive component of the reduced metabolic rate is fairly small, perhaps 10% (ie, 220 calories for an average female with a 2200 TDEE). The result is when you don't eat enough, your actual weight loss is less than predicted on paper, but weight loss doesn't stop completely.

There is a BIG myth about starvation mode (adaptive thermogenesis) that implies that if you don't eat enough, your metabolism will slow down so much that you stop losing weight. That can't happen, it only appears that way because weight loss stops for other reasons. What happens is the math equation changes!

Energy balance is dynamic, so your weight loss slows down and eventually stops over time if you fail to adjust your calories and activity levels in real time each week.

I teach a system for how to adjust calories and activity weekly using a feedback loop method in my Burn The Fat, Feed The Muscle program (more info from )

So what can be done to stop this metabolic slowdown caused by low calorie dieting and the dreaded fat loss plateau that follows? I recommend the following 5 tips:

1) Lose the pounds slowly.

Slow and steady wins in long term fat loss and maintenance every time. Rapid weight loss correlates strongly with weight relapse and loss of lean body mass. Aim for one to two pounds per week, or no more than 1% of total body weight (ie, 3 lbs per week if you weigh 300 lbs).

2) Use a higher energy flux program.

If you are physically capable of exercise, then use weight training AND cardio to increase your calorie expenditure, so you can still have a calorie deficit, but at a higher food intake (also known as a "high energy flux" program, or as we like to say in Burn The Fat, "eat more, burn more.")

3) Use a conservative calorie deficit.

You must have a calorie deficit to lose fat, but your best bet is to keep the deficit small. This helps you avoid triggering the starvation response, which includes the increased appetite and potential to binge that comes along with starvation diets. I recommend a 20% deficit below your maintenance calories (TDEE), a 30% deficit at most for those with high body fat.

4) Refeed.

Increase your calories (re-feed) for a full day periodically (once a week or so if you are heavy, twice a week if you are already lean), to restimulate metabolism. On the higher calorie day, take your calories to maintenance or even 10, 15, 20% above maintenance and add the extra calories in the form of carbs (carb cycling). The leaner you get, and the longer you've been on reduced calories, the more important the re-feeds will be. (You can learn more about this method in chapter 12 of Burn The Fat, Feed The Muscle at )

5) Take periodic diet breaks.

Take 1 week off your calorie restricted diet approximately every 12 weeks or so. During this period, take your calories back up to maintenance, but continue to eat healthy, "clean" foods. Alternately, go into a muscle building phase if increasing lean mass is one of your goals. This will bring metabolism and regulatory hormones back up to normal and keep lean body mass stable.

There is much confusion about how your metabolism, hormones and appetite mechanisms are affected when you're dieting, so this was really one of the most important questions anyone could have asked.

If this didn't REALLY click – then you may want to save this and read it again because misunderstanding this stuff  leads more people to remain frustrated and stuck at plateaus than anything else I can think of.

If you'd like to learn exactly how you should be eating to lose 2 lbs of fat per week, then visit <<< Watch This Amazing Video For More Information >>>

3 Counterfeit Foods Marketed as “Healthier” – these are Deceptive

I was at the grocery store yesterday and had to shake my head at all of the deceptive labels with everything claiming all sorts of things that are supposedly "healthy", but aren't really. 

One of the things that really disturbed me was that I saw several examples of healthy foods in their natural state, but I saw counterfeit versions of these foods claiming that they were healthier than the original…

Yet in reality, all of these "counterfeit" versions were actually MUCH worse for you than the original, and more highly processed… and they still have the balls to claim that their overly processed "junkified" versions are better.

This is food marketing deception at it's worst!

Example #1:  Product claiming "Better than peanut butter" by being a low-fat peanut butter

This product is ridiculous!  I can't believe anyone would ever believe that this junk is better for them than natural peanut butter.

What I'm talking about here are the types of peanut butter that claim to be "lower-fat peanut butter"…  But remember that "low-fat" many times just means more added sugars and carbs to replace the fats they took out.  Not good!

First of all, if you buy a good simple peanut butter (organic is best), it is usually nothing but 2 ingredients… peanuts and salt. And they don't add much salt so it's not high in sodium.  Note: Remember to always avoid peanut butters that contain harmful hydrogenated oils.  Peanut butter that contains palm oil is a better alternative than added hydrogenated oils… but natural peanut butter with just peanuts and salt is best.

Back to the counterfeit peanut butter… This counterfeit peanut butter which claimed it was "better than peanut butter" (trying to seem healthier than peanut butter based on it's label claims) had a list of junk in it you wouldn't believe. First of all, they strip most of the healthy fats out of the peanuts so that it is a "low fat" product. Ok, now you've just taken away one of the healthiest parts of the product…the appetite satisfying healthy fats that you need to control cravings and manage more stable blood sugar levels.

To make things worse, the healthy fats were replaced with TWO different types of sugary syrups as well as additional dehydrated cane juice (aka SUGAR), in addition to added refined starches.

This product has taken something as simple and natural as peanut butter, and turned it into what should really be called some sort of processed candy. Yet, they claim that it's healthier than peanut butter because it's "lower fat".  And somehow they get away with deceiving people like this. Don't be their fool! 

This overly processed peanut butter may be lower in fat (by removing the healthy fats), but it's also higher in sugar and total carbohydrates, bringing the calorie total pretty close to regular peanut butter.

Example #2: Product claiming to be "better than eggs".

I won't get as detailed on this one because I recently talked about this entire topic in another newsletter.

But basically, this product was just egg whites with a bunch of added chemical colorings, flavorings, and other nonsense, including fake added vitamins.

Again, this product has essentially ruined a good thing by removing the healthiest part… the YOLKS!  And yes, the yolks ARE the healthiest part of the egg. Anybody that tells you different doesn't understand much about REAL nutrition.  The important thing to look for in quality whole eggs are cage-free and organic, and also the diet that the hens ate.  Most commercial egg farms are a disaster for the health of the hens, as they are crowded inside hen houses and never see the light of day, and are fed unhealthy amounts of grains.

Your best bet is to find a local farmer that you know allows the hens daily time outdoors to roam freely on land and eat a variety of greens, bugs, etc.  I understand that not everybody can find a local farmer that does this type of thing… so what you want to look for at the grocery store is organic, free-range eggs, and also brands that claim higher amounts of DHA or omega-3′s. 

A slight improvement over standard eggs is if the hens had flax seed or algae feed included in their diet to increase the omega-3 content of the eggs.  These eggs will have a better ratio of omega-3 to omega-6 fats.

If you missed my previous article about whole eggs vs egg whites, you can view it here…

Are Whole Eggs or Egg Whites Healthier?

Example #3:  A product claiming to be "better than butter".

This was essentially crappy margarine loaded with highly processed and deadly trans fats, yet it had the nerve to claim it was "better than butter".

Who are they fooling!

Even low quality butter is healthier than ANY margarine. One problem with butter can be pesticides and hormones from improperly raised cows.

For this reason, you always want to choose organic butter, and if you can find "grass-fed" organic butter, then I would even say it can be healthy for you.  In fact, a little known fact is that adding a little butter to your steamed vegetables helps your body to absorb more of the vitamins and minerals in the veggies.  It's true…having veggies with a fat source aids your assimilation of vitamins and minerals.  If you missed the article the other day about why healthy grass-fed butter can even help fat loss, read that here.

Another factor in favor of butter:

Due to the content of stable saturated fats in butter, this makes butter one of the healthiest oils or fats to cook with. Oils high in polyunsaturated fats are the worst to cook with due to their highly unstable nature, which contributes to excess free radical production.  For more info about this topic, here's an article I did about healthy vs unhealthy cooking oils

What about the saturated fats in butter?

No, the saturated fat in butter is NOT bad for you. If you've been reading my newsletters for some time, you know that we've already beaten that topic to death. If you're new to this newsletter, you can go back to this page to see why saturated fats are a perfectly natural part of the human diet and always have been:
Evidence that saturated fat is NOT bad for you

2 Common Foods in Your Diet That May be Making You Gain Weight and Get Sick

Of course, you've probably heard a million times now how bad trans fats and high fructose corn syrup are for your health… so I'm not going to give you that same old story.

Instead, we need to look at a couple common foods that are probably in your diet in large quantities and may be causing major problems such as weight gain, headaches, sicknesses, indigestion, etc, etc… and those possible culprits are:  Wheat and Dairy

Don't worry, I'm not going to tell you that both of these staples need to be eliminated permanently from your diet… but read on to see an interesting test that may help you a great deal…

In all of my years of personal training and nutrition counseling, if I had to choose a couple VERY simple dietary changes that have made the biggest difference for my clients in allowing them to FINALLY see fat loss results (and other health problems solved), it would be this following test:

1. Test removing all wheat products from your diet for 2 entire weeks, and take notice of how you feel, look, and your body composition.

2. Test removing all dairy from your diet for 2 entire weeks, and take notice of how you feel, look, and your body composition.

The best way to do this is to eliminate them both for 2 full weeks, and then reintroduce one at a time so that you can determine if one of them or both wheat and dairy are causing negative health effects for you.

Wheat and dairy are easily 2 of the biggest intolerances that a large percentage of the population has.

Now this doesn't mean that I'm saying you have to entirely eliminate wheat and dairy for the rest of your life, but what I am saying is that this is an important test to do for about 2 weeks to gauge if you see some dramatic changes in your body fat percentage, how you look and feel overall, your energy levels, and other health issues.

If you do the 2-week elimination of wheat and dairy and don't feel that it helped you at all or made you feel better, than you can probably do ok on moderate amounts of each.

Most people do not realize this, but a large percentage of the population has at least some degree of intolerance to the gluten in wheat and several other grains. The biggest offender is wheat though, as it's in such a large percentage of the average western diet… from breads, to pastas, to bagels, to cakes, wraps, cereals, etc, etc.

Most people don't have the extent of intolerance that a celiac has, but most people feel much better, improve all sorts of health problems, and also lose fat faster when they eliminate wheat from their diet.

In fact, I just had a client last week tell me that when she eliminated wheat from her diet, her chronic headaches disappeared almost instantly… these are headaches she's been having for years, and after eliminating wheat from her diet, they are gone (along with some body fat that she lost too!).

What about me?  Do I still eat wheat?

Well, what I do is try to only eat wheat on cheat days, which many times means when I'm out at restaurants or at parties, barbeques, etc.  Since wheat is so integral in the typical western diet, it's almost impossible to avoid when eating out or at other people's houses.

But I have virtually ZERO wheat products in my own house usually (with the exception of an occasional piece of sprouted grain bread once or twice a week).  Anything is simple to avoid at least 90% of the time, when it doesn't even exist in your cabinets!

Now with as anti-wheat as I am, I'm actually a big fan of dairy… However, ONLY if the dairy is raw milk or raw cheese and from grass-fed cows. Did you know that many people who "think" they are lactose intolerant actually can drink raw milk without a problem?  This is because the live enzymes and friendly bacteria in raw milk aid in the digestion of the lactose and the proteins in milk. These enzymes and friendly bacteria are destroyed in pasteurized milk, which makes it more difficult to digest for many people.

I know this is a controversial topic, so you need to obviously do your own research…but see the realmilk.com site below for some interesting info.

If I can't get raw dairy, I choose to go dairy-free (with the exception of small amounts of yogurt). That's because I feel that the pasteurized, homogenized milk products are not suitable for long term consumption (but that's another story for another day).

By the way, you can always search to see if raw milk co-ops or farms are available in your area on RealMilk.com.  You'd be surprised at how many co-ops are available that deliver from rural areas to urban areas.  It's important to make sure that the farm is reputable and certified (in some states) to produce raw milk. Most raw milk farms are the cleanest operations in the entire dairy industry.

oh, and for the "germo-phobes" out there… I've been drinking gallons upon gallons of raw, full fat milk for about 6 years now (I drink about 1-2 gallons per week), and I've never once gotten sick from it, nor has anybody else that I know that's been drinking it long term… so to all of these so-called "experts" out there telling you that "there's a reason they pasteurize milk, because it's dangerous if not"… well, they obviously don't know what they're talking about.

Plus, the full-fat milk certainly has not made me fatter either… I used to drink skim milk only for years, but now for the last 6 years, I've drank nothing but full fat raw milk, and I'm easily in the best shape of my life now and leaner than ever.

People are more likely to get sick from pasteurized milk, because mass factory farms are generally dirtier operations with animals that are in poorer health than grass-fed raw milk farms.

And don't forget the high levels of fat-burning, muscle building CLA in full-fat, raw, grass fed milk (and omega-3′s)!

Back from the tangent… I think this elimination of wheat and (pasteurized) dairy is one of the most important tests anyone can easily do to see if wheat and dairy are negatively affecting them. After all, it's only 2 weeks to test yourself!

A couple quick things to note:

1. Eggs are NOT dairy… I'm not sure why so many people seem to think that eggs are a dairy product (maybe because they're in the same section at the grocery store?), but there is absolutely no dairy in eggs… eggs are basically meat if you want to categorize them.  Regardless, eggs are practically a perfect food in terms of nutrition density.

here's an entire article I did on whole eggs vs egg whites if you haven't seen it.

2. When trying to eliminate wheat, this usually means that almost ALL processed foods have to be eliminated because wheat components are in so many processed foods.

Good luck with the test if you try it!  Many people find it to be one of the best things they've done for their health.

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3 Hormones you MUST Address for Fast Fat Loss

It seems like most fat loss programs focus on one main thing: to burn fat, you have to expend more energy than you take in.Such a focus makes sense of course, because if there is a universal truth to fat loss, that's it.

This is what we call "energy balance." In order to lose fat, you have to create what we call "energy debt" or "energy deficit" – that is, eliminate the balance and instead be on the negative side of the balance scales.

Of course, that works very well for "beginning" fat. However, success doesn't last forever.

As anyone who's ever been on a diet and exercise program of any kind can tell you, at first it's pretty smooth sailing. Eat less, do more, lose fat.

And then it stops! And as those same people can also tell you, it usually stops suddenly.

Of course, the first instinct people have is a very natural one…to simply do more of what was bringing them success in the first place.

So they eat even less and do even more.

And…have no results.

You see, what these people fail to realize (and what most fat loss programs fail to address) is…

After a certain point, simple energy deficit no longer covers the tab.

It becomes more about what type of deficit.

Speaking generally, you actually have to eat closer to maintenance calorie levels (instead of far below) and expend more calories through exercise.

Even then, things don't always happen as quickly as you want.

You see, once you've hit a fat loss plateau or when you're trying to lose the last few pounds (like I was when I was dieting for the beach house), fat loss becomes less about energy balance and more about hormones.

You see, some hormones, such as Leptin, actually control the majority of your general fat loss efforts and all of the factors thereof: appetite, satiety, "starvation mode." However, assuming you're eating enough and trying to create an energy deficit through training, Leptin isn't the issue.

In Final Phase Fat Loss though, you're never on a severe diet, so you don't have to worry about Leptin.

There are other hormones however, which are a bit more insidious in their effects on your physique. They don't just determine IF you gain fat – they determine where you gain it, and whether you're able to lose it from those areas.

Those "problem" areas on your body are there for a reason.

"Problem areas" are created by your hormonal environment, and it's your hormones that force your body to have particular fat storage patterns.

In this article, we're going to talk about the three most common types of regional fat storage, and the hormones that cause them.

Back Got Back: Low Body Fat Storage

One of the most common types of fat storage that we see in women is the "pear shape" – fairly thin on top but heavy on the bottom (and IN the bottom, if you know what I mean).

This is so common that we often refer to a "pear shape" as a body type. This is true to an extent, but this type of fat storage is also heavily dependent on the female sex hormone estrogen. This is one reason why you see this type of fat storage primarily in women.

High levels of estrogen are awesome for enjoying Grey's Anatomy and makin' babies, but terrible for fat loss – which is why women usually have more trouble losing fat than men.

However, anyone—male or female—with high estrogen levels will have trouble losing fat, especially from the lower body. In essence, the higher your estrogen levels, the greater the likelihood you'll store fat in your lower body; mainly in the hips and thighs.

And yes, it IS possible for men to have high estrogen levels. Unfortunately, outside of having to deal with a declined rate of fat loss and lower body fat, these guys ALSO have to deal with the ignominy of man-boobs.

On the whole, estrogen related fat storage is a pain in the butt (get it!?) but it is not completely unmanageable. You see, you can offset this phenomenon with certain types of training.

No worries, ladies (and gents!), I'm here to help.

In addition to helping you lose fat stored in the lower body, these specifically designed workouts will also be great for fat loss in general. Essentially, they're great for burning calories and for shedding lower body fat through estrogen management. Combine the two and the result is rapid fat loss, with a heavy concentration on lower body fat stores.

Muffin Tops: No Love for the Love Handles

Probably my least favorite incarnation of regional fat storage is love handles and lower back fat. This is, of course, because I personally suffer from such.

Even when I am in lean condition – I'm talking shredded pretty much everywhere else – I store some fat in my love handles and lower back. It used to take me an extra 3 weeks to get rid of it!

The reason I tend to store fat this way is because of how my body reacts to certain hormones, and because of the effect those hormones have on fat storage.

When I was a fat kid and ate lots and lots of goodies, I screwed by my endocrine system a wee bit. Nothing too serious, but a decade of eating rapidly digesting carbs followed by, well, more rapidly digesting carbs, made my insulin spike and crash and spike and crash all over the place.

On top of making me fat in that immediacy, it also completely had a pretty negative effect on the way my body processes and handles insulin period.

The degree to which you are able to process and respond to glucose (sugar) in your body is called insulin sensitivity. The higher this is, the easier and more efficiently your body utilizes carbohydrates for energy, and the less like you are to store carbs as fat.

On the other hand, insulin resistance is the opposite; you don't deal well with carbs. And anything other than a low carb diet pretty much means you're gonna hang on to some fat.

And, to make matters worse, as I mentioned previously, there are regional effects. It's been shown that people who store fat in the love handles are generally very insulin resistant – and therefore it can be reasoned that insulin resistance leads to love handles and lower back fat storage (which of course, means that insulin resistance makes it very hard to lose fat from that area as well).

I'm sure many of you out there who have been heavy before are experiencing much the same problems that I used to have.

The good news is that insulin resistance (and the resulting regional fatness) can be mitigated with certain types of training. For example, with careful planning and selection of exercises, you can start to whittle away at your love handles and lower back fat while you increase insulin sensitivity.

The better news is that I've figured out a specific series of training sessions that will do just that.

The One, the Only: Belly Fat

Without question, the most common type of regional fat storage is belly fat. If this isn't you, it's someone you know.

Abdominal fat storage obviously has a lot to do with your diet and overall body fat level; that should be obvious but it never hurts to touch on it.

Outside of that, it's hormones baby, hormones.

The one we're talking about here is cortisol. This hormone has been in the media a lot in the past few years, and I've talked about it a bit, so by now you know that cortisol is sometimes called a "stress" hormone.

That moniker is more appropriate than you know.

Basically, that means your body will produce cortisol (and encourage belly fat storage) under conditions of nearly any type of stress – both emotional and physical. So to combat cortisol, it's not enough to just get more sleep or stop drunk dialing your ex-girlfriend (although that helps, I've heard).

Instead, it is of far greater effect to combat cortisol through resistance training.

Now, if you're observant, you may have noticed what seems to be a contradiction.

As I said, cortisol is also produced through physical stress. In fact, training is actually one of the primary means through which your body will produce this sneaky little hormone.

Additionally, because cortisol has been linked to overtraining and has a catabolic (muscle wasting) effect, producing too much of it through training is certainly counterproductive.

It's important to note, however, that long duration cardio and extended lifting sessions are what produces the most cortisol, and I always recommend against those.

Instead, short, intense training sessions using a particular type of training modality will help to counteract the effects of cortisol; both the muscle-wasting effect and the cortisol related belly fat storage.

Are you ready to fight these hormones?!

If so, click * HERE * to learn more and find out about using specific types of training to combat the nefarious three hormonal nemeses by producing hormones that offset the effects of estrogen, insulin, and cortisol.

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