Spot Reduction: Is It Fact Or Fiction?

Hands up every girl who has ever wished that they could just burn the fat off their butt or get rid of their flabby arms or bat wings?

Or how about the guys that just want to lose their belly fat and get rid of the beer belly once and for all?

Surely at one stage or another most people have thought something similar, or at least know of someone who has.

So, what is the deal with spot reduction? Is it actually possible or is it just another wish for the fat loss fairy to make come true?

Surprisingly, the answer is not as clear cut as some people may have thought. The old school of thought was that spot reduction was just a myth and not possible. That makes sense when you think about it right? Surely it is impossible to just lose body fat from one single part of the body. I mean how does the body know to just burn the fat from your flabby arms?

That’s what I used to think. Now I realise the picture isn’t as clear cut as most people would try and have you believe.

Australian research that was conducted in 2007 at the University of New South Wales showed that it was possible to fat from one area more so than others. Women who undertook a 20 minute interval training driven workout on an exercise bike, three times a week, lost three times as much body fat than those who just did steady state aerobic training for 40 minutes. The women also lost most fat from their hips and thighs. Interesting reading don’t you think?

The important thing is to take this information with caution. It does not give you the green light to go out and buy one of those dodgy pieces of equipment that you see on any infomercial that promises you the six pack abs and tight body that you have always wanted just from five minutes a day on some silly abs machine. Read the small print on these ads and you are guaranteed to find in very small print at the end of the ad the words “when used in conjunction with a healthy diet and exercise program” or words that are similar.

My theory behind spot reduction is your problem areas will have more fat to burn than other areas so you are more likely to burn more fat off that certain part, like your thighs or hips.

One Fitness Professional who has cracked the spot reduction code is Canadian Women’s Body Part Specialist Rylan Duggan. Rylan’s Go Sleeveless program has different programs that are targeted towards all of the parts that trouble women the most. Whether that is the love handle eliminator, thunder thigh eliminator, sexy and sculpted arms or even the toning accelerator, there is a specialist workout for them all.

I wholeheartedly endorse Rylan’s approach as he takes the spot reduction topic from another angle, meaning greater fat loss results and no more flabby arms or thunder thighs.

You can find the Go Sleeveless program by clicking on this link right here.

Rylan is offering a special 3 day re-launch sale where he has added bonuses, including those mentioned above for this very short period. They will be taken down after midnight on Wednesday February 18 (PST) and go back to their cover prices.

Oprah Winfrey's Fatal Fat Loss Flaws

Are you one of the millions of women who sit on every word that Oprah Winfrey says? Or are you one of the many women who will go out and try something just because it has the Oprah Winfrey seal of approval?

If you are I hope you are not following her latest exercise plan to help her lose her unwanted body fat once and for all. Recently as I was having breakfast I saw a copy of Women's Day that my girlfriend had brought home from her Mums to read. There was a headline on the cover the caught my attention about Oprah Winfrey's latest diet plan and what she was doing.

That got me in. I usually don't read these type of magazines but I like to see what weight loss workouts the celebrities are doing these days and whether or not they are on the right track.

Unfortunately, I feel for Oprah. She is being led blindly by people who should know better. Apparently her trainer, Bob Greene, has Oprah doing 30 minutes of cardio exercise even though Oprah apparently "hates cardio" as quoted in the magazine and then trains a new body part each day. She repeats this six days a week.

I don't blame you Oprah, I hate cardio too! You know why? It bores the you know what out of me and it is pointless when it comes to fat loss results.

This approach in this day and age is great - if you are a body builder. Unfortunately, Oprah and millions of other people around the world today, are just looking for fat loss results. They don't want to compete in Miss or Mr Olympia contests. So why is she training like one? Or more importantly, why is her trainer, who should know a lot better, training her like one?

Rather than just be critical of what Oprah shouldn't be doing, I am going to give you the run down on what she should be doing.In fact, this is what anybody who wants to lose lots of stubborn body fat should be doing. Oprah Winfrey, or any person looking for weight loss workouts needs to kick start their sluggish metabolism to prompt the body to burn fat and to burn it fast.

Boring cardio is not going to make this happen, especially when you have a history of well-documented thyroid problems like Oprah has. The best way to boost the metabolism is to realise that she doesn't need to be doing cardio. She needs to be following some type of interval training and she needs to be doing lots of it.

A simple workout for Oprah might be power walking up a hill and walking slowly back down for a recovery. Repeat that step as many times as you can or until you reach about 20 minutes of work.

Secondly, Oprah needs to be doing strength exercises that will encourage her body to burn body fat and burn it fast. What does that include? Exercises that use as many muscles as possible during the same workout. Exercises like Squats, Deadlifts, Swings, Push Ups, and Recline Rows should all be a part of the training session.

It doesn't matter that Oprah may be on the wrong side of 50. She doesn't have to train like she is. I swear this type of approach to training will get your heart rate up and see you on the right road to weight loss. I have had countless amounts of success with busy clients and with my own training to ensure that this is the approach you need to follow.

Other Fitness Experts are with me on this too. My friend and Turbulence Training creator Craig Ballantyne even has written a number one best seller on Amazon titled "Just Say No to Cardio" which devotes a whole book to the topic!

Best of all, you don't need to train for hours each day as most of my clients are busy people, just like you I am sure. Our sessions take only thirty minutes or less! I would really love to see Oprah succeed in her challenge as it will be an inspiration to millions of women who follow her every move. If Oprah can get results, women around the world will think they can too. She needs to be their leading light but with her current tactics, it seems almost impossible for her to do so.

So c'mon Oprah, fire your trainer and start putting the right steps into place to ensure your training hours are productive and give you the body that you deserve.

Are you sick of the way you look? Daniel Munday is a Fat Loss Expert based in Sydney Australia who is dedicated to separating the fitness fact from fiction in helping you solve your fat loss puzzle.

He specialises in giving busy Corporate Professionals the fat loss results they finally deserve and now you can finally share in his once secret methods via his Aussie Fatblast Success System - the fat loss solution for busy professionals in 20 minutes or less.

Take the steps to change your body today by downloading your free audio and eBook Aussie Fatblast Secrets Revealed report on what you should and shouldn't be doing to ensure your fat loss success by following the link above.
Don't let fear hold you back!

Article Source: http://EzineArticles.com/?expert=Daniel_Munday

The Open Parachute and Your Mind

This last week has been a great eye opener for me and a big step in the right direction.

I was lucky enough to win the "Mastermind" competition on a fitness professionals site that I am a member of. Basically, you put down your problem on the forum and it's open slather for the members to give you their feedback which is worth it's weight in gold.

My question revolved around helping my Aussie Fatblast website to be bigger and better so I can help more people like you get the body and the fat loss results that you deserve.

This brings me to my words for today from Author Thomas Dewar.

“Minds are like parachutes – they only function when open”


Now some of the feedback was positive and other pulled some things to pieces - which is what I needed to hear all sides of the fence and possible objections that stop people from taking action.

If I didn't have that open mind I could've been like "Screw you guys, I know what I'm doing" and as the old saying goes, if you do what you've always done, you get what you've always got.

Luckily for me, I am not that big headed to beleive that my way is the only way.

You can bet that I will be running with the tips that I got and making this thing blow up to be bigger and better.

I just hope that your mind is open like a parachute when your chance comes around.

How About Another Fatblast Bodyweight Exercise You Can Do Anywhere?

check out this workout that can be done anywhere, anytime with just your body and some steps and a rail.

This will work your full body, get your heart rate up and leave you puffing as you can tell in my voice after only doing a couple of reps!




I'd love to hear how you go with it.

Lance Armstrong's Training Secrets & How They Affect Your Fat Loss Training

If you are a long time reader of this blog, and the emails that preceded it, you will know that the number one living person I'd love to have lunch with is Lance Armstrong.

Well, Lance has arrived in Australia, ready for the Tour Down Under and in less than 2 weeks I'll be on a plane to Adelaide to see him in person. I'm as excited as a kid at Christmas time!

I'm going back to Lance's classic book "It's Not About the Bike" - a great read if you haven't read it yet - for today's words to fire you up.

"Pain is good because it teaches your body and your soul to improve. It's almost as though your unconscious says I'm going to remember this, remember how it hurt, and I'll increase my capacities so that the next time, it doesn't hurt as much"

I like to apply that to my workouts (and yours too if you train with me!) but it has also applied to my personal life too as I am sure it has yours.

Definitely words to think about.

Anyway, so what are Lance Armstrong's Training Secrets?

This photo sums up what everyone should be doing with their own fat loss and fitness training regime.

I saw this online on the New York Daily News website and if you check it out, you will see that Lance trains in his own gym in his garage.

Here's my take home points that Lance does and that you should be doing in your own training routine.

1) Not training at a gym - gyms are a killer for your weight loss workouts for a number of reasons (that'll be another blog post)

2) Check out the picture again - what do you see? A Squat rack and a glute/ham raises machine - two great exercises for the legs

3) What you don't see is probably the most important thing - you don't see a leg extension machine and a leg curl machine. Both work the same muscles as in the above example but the squats and glute/ham raises give you a lot more bang for your buck when it comes to really hitting the body

4) The exercise and the implement that Lance is using is also pretty important. Lance is performing a Kettlebell Swing, using my favourite training weapon - a kettlebell.

The Kettlebell Swing is one of the most beneficial exercises that anyone can do to maximise their fat loss results and is a perfect example of interval training at it's finest.

Now, before I sign off, if you are in Sydney this is for you!

Fat Loss Secrets Seminar Live in Sydney


If you are in the Sydney CBD on Wednesday January 21, you must come along to this seminar. I am giving you at least 5 take home points that you must be putting into action to achieve your fat loss goals in 2009.

You can find out more information here

Entry is via a gold coin donation to the Victor Chang Cardiac Research Institute - a cause very close to my heart.

I want to see you there!

To your fatblasting success,
Daniel Munday
Sydney Boot Camps Fat Loss Specialist
Sydney Personal Trainer for short, effective, weight loss workouts

What Does Benjamin Button Have to Do With Your Fat Loss Results?

Last week I got to see the Benjamin Button movie.

I had been waiting to see since they first started promoting it and I can say that I wasn't disappointed.

It was a cool movie that was definitely different to the usual story. It was worth it just to see how the age (and then make younger) Brad Pitt and Cate Blanchett.

Now, before I become too much a movie critic, let me explain what Benjamin Button has to do with your fat loss results.



If you aren't familiar with the story, Benjamin Button was born an old man who gets younger instead of getting older like we all do.

That alone got me thinking.

It is exactly the same as what training can do for you.

Make you feel younger.

Make you look younger.

Sure, you may never technically see the clock wind back as you become a teenager again but surely that's a good thing right!

What you will notice when you get that training routine happening is that you have more energy no matter how old you are. You will be feeling years younger.

I know personally, at the ripe "old" age of 31, I feel better than I did as a 21 year old, and I am in a LOT better shape than when I was running around America drinking beers and eating pizzas.

You can actually reverse your aging process by simply taking action and starting (or resuming if you have been out of the game for a while) your fat loss regime.

What's the best way to start taking action?

Take one small step at a time.

Make today better than yesterday and repeat.

Implement one small change this week such as cutting out your cheat foods that you ate all festive season.

Next week add another improvement such as drinking more water.

And so on and so on until you have the fat loss results that you deserve!

It really isn't rocket science.

People just make it seem harder than it really is.

The hardest thing is just taking action right away.

So, what are you waiting for?

Make it happen today NOT tomorrow.


Daniel Munday
Sydney Boot Camps Specialist
Sydney Personal Training Specialist

Sydney Boot Camps: Your 2009 Fat Loss Workouts Answer

When Was The Last Time Someone Said “You Look Like A Million Bucks?”

If it’s been a while, guess what?

It’s time to take massive action



Feeling Sluggish in January is not unusual. Too much indulgence over Christmas and New Years leads to only one thing. Remorse, guilt, call it what you will, it is all the same thing.

That Feeling of Complete and Utter Helplessness.

The good news is all is not lost despite what you may have been told in the past.

How Many Times Have You Been Told

* Aerobic Exercise is the best way to lose excess body fat

* Crunches will tone your stomach and get rid of your flab

* Taking XXX pill will ‘guarantee’ you results

Wrong, Wrong, Wrong!

Some of you might laugh, but these are some of the answers that I’ve seen lately when I’ve been checking out questions on Yahoo Answers.

Following any of that bad advice is the ultimate blueprint to failing on your fat loss mission

I don’t want that for you

More importantly, I know that you don’t want that

So here is your ultimate blueprint recipe to optimise your fat loss success in 2009

Feel Fine in 09!

2009 Group Sessions:

Fatblast: Monday, Tuesday, Thursday, Friday 7:15-7:45am at Observatory Hill
Starts THIS THURSDAY - Thursday January 8

The ultimate morning kickstart - 30 minute sessions, now with a 4 times a week option so you have no excuses for missing one session!

The best express workout in Sydney! Now with 1 boxing session a week combined with the usual strength and interval circuits. No fluff, just straight out fat loss exercises that get results.

Pulse: Tuesday and Thursday night 5:30-6:30pm at Observatory Hill
Starts THIS THURSDAY - Thursday January 8

Your after work exercise outlet – now on twice per week due to popular demand! We combine strength workouts with cardio intervals for a great fat burning workout.

Saturday Sessions: 8-9am at Observatory Hill
Starts Saturday January 10

Start the weekend with a workout that will get the heart rate up and even work off a few drinks from the night before. We combine strength circuits, boxing circuits and interval cardio work.

Lunch Kaizen Boxing Circuits: Tuesday and Thursday – 12:05-12:50pm in the botanical gardens

The ultimate lunch stress relief. 45 minutes of boxing circuits that will get your heart rate up and burn your fat and have you back in the office not feeling like you are about to go postal on somebody!

* Each group recurs on a monthly basis unlike last years 6 week or 8 week programs


For the 1st time, a monthly direct debit membership is available and your investment will depend on the number of sessions that you do each week whether you are on the direct debit plan or not

Your payment will be the same each month so you know when you are due to make a payment to allow you to plan your budget easier.

Your Package Options -

Velvet Rope Package # 1: The Ultimate DPM Experience

This is the ultimate fat loss access all areas pass. This is what you get with this awesome package of all packages.

This ultimate package is recommended for those attending Fatblast Morning sessions at Observatory Hill

* unlimited access to any DPM Performance open Group Session (come to as many sessions a week as you like)
* unlimited make up sessions – you miss your regular class, no worries, come to any other open group class that I offer
* Email access to my private email account (not even my girlfriend knows this address!) to answer any of your fat loss related questions within 24 hours (except Sundays)
* 1 food diary review each week (each one has a $50 value) for the length of your membership
* Nutrition guidelines to maximise your healthy eating plan
* Access to a new home exercise bodyweight workout plan each month for when you are not in a DPM session ($50 value)

All of this for a small investment of $225 ($265 value)

Velvet Rope Package # 2: Three Sessions a week
* Attend any three sessions from the above selection per week
* Unlimited make up sessions so you still get 3 sessions a week even if you miss your regular class
* Nutrition guidelines to maximise your healthy eating plan
* 1 food diary review per month ($50 value)
* Access to a new home exercise bodyweight workout plan each month for when you are not in a DPM session ($50 value)

Your Investment: $185 per month ($199 value)

Velvet Rope Package # 3: Two Sessions a week
* Attend any two sessions from the above selection each week
* Nutrition guidelines to maximise your healthy eating plan
* 1 make up session each week if you cannot make your usual 2 allocated sessions

Your Investment: $133 per month


Better than Nothing: One session a week
* Attend any one session from the above programs each week
* No make up sessions available, if you can’t make a session this option may not be for you
* Nutrition guidelines to maximise your healthy eating plan

Your Investment: $67 per month


All monthly memberships are recurring until I am given written notice by you that you no longer wish to continue.

All monthly deductions will be deducted on the 15th day of each month, or the next business day if it is a weekend or public holiday.

To sign up for any program please email me – Daniel(@)dpmperformance.com.au with your Velvet rope package option and preferred sessions

E.g. 3 sessions a week – 2 x Pulse and 1 x Saturday

You must nominate your regular sessions in advance, and make up sessions can be arranged with me prior to the session you wish to attend


REFERRAL BONUS NEW FOR 2009!

Instead of my usual mates rates deals, I want to reward you in an even better way to say thanks for your loyalty and recommending me to your family and friends.

So, for every new person who you refer that joins a group, I will give you $25 DPM credit dollars that can be saved up and cashed in for any of the following:

* An In Home Massage - $100 value – 4 referrals

* $100 Rebel Gift voucher – 4 referrals

* Or you can save your credits for a free training month on me!


Deadline for your RSVP is THIS WEDNESDAY, 7 January at 5pm

Early Bird Bonus!

If you RSVP before then I will give you a special bonus – a free access pass to a fat loss teleseminar that I will be holding in late January.

You will also receive the mp3 recording of the call incase you miss the live event. This is an added bonus with a real word value of $49 (people will be able to pay to be on the call and for the recordings if they miss the early bird deadline).

ACT NOW!

Simply email me, daniel(@)dpmperformance.com.au and take the action to get the body that you deserve today!

30 Day Money Back Guarantee for Aanybody!

If after doing my sessions for 30 days and you can honestly say that you

* Haven't noticed your clothes starting to shrink

* Don't feel less stressed

* Don't feel more energised

* Don't want to tell your friends how great that you feel

Let me know and I'll personally refund every single cent you invested AND I will give you another option that may point you in the right direction

That's my 100% genuine laying all my cards on the table challenge to you!

Now the ball is in your court my friend. I look forward to hearing from you

Daniel Munday

DPM Performance

Fat Loss Results Specialist

Sydney Boot Camps

Sydney Personal Trainer

Weight Loss Workouts and Words to Pump You Up in 2009

Happy 2009! Today is my first day back in action for another year.

I hope your Christmas and New Years were as good as mine. I've put a photo on my blog of me with my beautiful niece Lucy (it was her first Christmas this year) and she looked the part in her Santa hat.



I'm pretty excited and have some big things planned for 2009. What about you, what's on your must do list?

I hope you saw my video that I sent out on Friday as it had a great bodyweight workout that can be performed anywhere. (you can see it below in my previous post if you missed it).

I've had over 200 views on that one, so hopefully you have been implementing the exercises (even if you don't have the beach as your backdrop!)

I managed to film a few videos while I was up at Coffs Harbour and you can get your hands on another great bodyweight beach workout below:



Let's make 2009 YOUR year! You can start by getting sweaty from putting my 2 bodyweight videos into action.

Now onto the words to fire you up for the first week of 2009.

I don't remember who first said this as so many people have said it over the years but these words are plain and simple but right on the money:

"If you do what you've always done, you get what you've always got"

So appropriate for this time of year.

If every other year has been the same as the past where you've said "This is my year" but something got in the way and it just didn't end like that. This year is for you.

If you feel like you've been hit by a truck after all your Christmas indulgences, this year is for you.

Don't make excuses.

Like I said in Fridays message, just take action.

Don't talk, just do.

Start by following my 2 workouts on my blog if you are stuck.

For those who are in Sydney and looking for some group action, stay tuned to your inboxes this afternoon. I've got something pretty big planned!

For those who aren't lucky enough to be enjoying this awesome sunshine at the moment, check out my Aussie Fatblast Success System - which is deliverable online and is the fat loss results answer for the busy person.

http://www.aussiefatblast.com

Everyone can have a piece of the fat loss pie.

Enjoy yours!

PS - if any of you do go ahead and invest in the Aussie Fatblast Success System before Wednesday, I'll throw in 2 personal food diary reviews - one straight away and one in six weeks to ensure you are on track - that's $100 added value right there - I'm feeling generous after my break!

Fat Loss Kickstart to 2009

It seems like the usual run of the mill announcements from fitness people at this time of year is to send out an email saying that we all should be setting goals and this is how you do it.

Blah, blah, blah.

Yeah, I get it.

I know how important goal setting is.

I am sure you do too.

So what am I going to do that's different?

I'm giving you the fat loss workout to follow.

I have just got back from an awesome break up at Coffs Harbour on the NSW north coast and I couldn't wait to share this with you (I am technically still on holidays until Monday but this couldn't wait!).

This body weight beach workout shows you that you have no excuses not to work out any more.

No equipment - I don't care. I'm calling you out.

On holidays at the beach? - I don't care. I'm calling you out.

No time - I don't care. I'm calling you out.

This workout took me about 15 minutes to do and I was sore for the next couple of days!

Make this a massive year for you - take action now!

Daniel Munday
Sydney Boot Camps Specialist and Fat Loss Results Expert

Fat Loss Training with a Friend

Yesterday morning I had a great workout with my girlfriend.

Every now and then we do a session together when our training schedules align and it's always good fun and hard work.

If you ever struggle for motivation, then training with a friend or your partner is a must. They can pick you up if you are struggling and you can do the same for them.

It's all about that social support.

Having your network to utilise to make your fat loss results occur even faster than what would happen if you didn't have your "spotters" to steal an old gym phrase.

This is the session we knocked over.

1 Arm Snatch x 10 on each side

Get Ups x 10 each side

Renegade Rows x 10 each side

1 Arm Floor Chest Press x 10 each arm

1 Arm Swings x 10 each side

1 Arm Squat Press x 10 each side

1 Arm High Pulls x 10 each side

Half Moon x 10 each side

Side Plank holding kettlebell 30 secs each side

Floor Trunk Extensions x 50

Tough set but it felt great to do a session together and I know that we started off our Sunday on the right foot and we probably even deserved that Choc-honeycomb cheesecake we had at lunch!

How Far Did You Come in 2008?

The year is almost at an end.

Hard to believe but true.

I hope you've had a productive year like me and haven't just let it slide by.

So now for the $64,000 question.

How Far Did You Come in 2008?

Before the year finishes, let's take an early look back at what you have achieved.

I challenge you to take a minute to reflect.

1) What have you accomplished that makes you proud?

2) What have you done that has brought value to your life and the life of others?

3) Finally what are you grateful for. This continues on my previous posts around Thanksgiving time.

I'll take the reigns and show you how it's done.

1) I am proud of

- helping some great people get some great fat loss results this year

- finishing my online Aussie Fatblast Success System

2) I've given people the belief that they can succeed in their own personal fat loss challenge

3) See my two gratitude posts to see what I am thankful for in my life you can read the two posts here and here.

The challenge now is for you to go through the same simple three steps.

Finally what are you going to be celebrating come December 31 with a cold beer or champagne glass in hand?

I'll be celebrating a successful year and look forward to making 2009 an even bigger and better one.

I hope that you are a part of it so we can do it together!

My gifts for the world's biggest fat loss and fitness giveaway went live on Friday and Saturday so if you missed out on them you can get your hands on some great Aussie Fatblast Hotseat mp3 interrogations at http://www.12daysoffitness.com

Daniel Munday
Sydney Personal Trainer and fat loss expert
Sydney Boot Camp and Group Training expert

Supermodel Diet tips

Karolina Kurkova.

It's a name that I must admit I've never heard of before, but if you are into the modelling scene you may know of her.

Anyway, I read in the paper this morning what her nutrition tips are to keep her looking the way she does.

Let's check out Karolina's diet and see what she eats - or if she eats anything at all!

As quoted in todays Daily Telegraph:

"I eat very clean and fresh. I wake up and I have a green juice with a little protein powder and glutamine mixed in. Then two hours later I have two hard-boiled eggs," says Kurkova...

"Then, two or three hours later I'll have 10 nuts, like walnuts or almonds. Then I'll have grilled fish with vegetables and salads. And then again, a green juice. I just keep it simple."

The Czech Republic-born supermodel's preshow ritual is a little more intense - no carbs, no wheat and three hours of exercise a day.

So what do I think?

Surprisingly, it doesn't look too bad for a supermodel as they are notorious for not eating anything apart from a celery stick a day.

The best part of her diet is she goes wheat free before a show - the perfect way to increase your fat loss results is to go wheat free. If you read anything that I produce in the Aussie Fatblast manual.

The downside is she trains for 3 hours a day probably doing long slow, boring cardio.

That is a no-no when you are looking for the best fat loss results.

You should know that interval training is the number one way to burn your fat off and keep it off.

Karolina also has a thing for nuts. Even if it's only 10 of them, at least she has the right idea.

The no carbs thing?

Sort of right. You don't want to eliminate your carb intake but you want to minimise it if you are looking to look amazing.

So, all in all, she is going alright on the food front - plenty of fish, eggs, vegetables and salads.

Who would've though the food diary of supermodel Karolina Kurkova isn't as bad as you would have imagined.



Finally, you have probably heard me talk about the 12 Days of Fitness a bit lately.

In case you missed it and have been hiding from me, it is the world's biggest fat loss and fitness giveaway.

To get your access all areas pass you just need to sign up right here.

The best news is there is no catch and there is nothing to buy.

It is the fitness professionals way of saying Merry Christmas.

Don't miss the boat this year - the gift giving has already begun and I know I will check out what's on offer to increase my knowledge from some of my fitness peers.

What's your excuse?

Fire UP!

Daniel Munday
Sydney Personal Trainer and Fat Loss Specialist

Weight Loss Secret Tip: Protein, Protein, Protein

Whenever you hear somebody give you their latest tip to help increase your weight loss results, you can guarantee that there will be something different given out each time as the latest and greatest fad that will "definitely work for you".

The one tip that is rarely ever spoken about however is to ensure that you eat protein with each and every single meal. Why is protein so beneficial? There are a number of reasons but let me start from the top.

The most important reason why you should be having some type of protein with each and every meal that you eat each day is because it increases your body's sense of fullness.

What does this mean? Well, to put it simply, you will not be as hungry after eating something that has protein as the major ingredient. You will feel fuller longer. Compare this to if you eat something that is highly processed and full of sugars like potato chips.

Your body will be craving them and without a doubt you will be feeling hungry again almost as soon as you finish your mouthful and you will want to eat more and more without ever getting that sense of fullness until you have stuffed yourself silly.

Another great reason is because protein is also known as the body's building block. It is used to repair your muscles after training and exercise. By having protein you will be helping repair those muscles that you have exhausted during your session and it will help you emerge leaner and stronger as a result.

Now that you know two reasons why protein is essential to your daily diet requirements, what are the best sources for you to get this protein?

Glad you asked! The best sources are those that are fresh and natural. Good examples include lean meats like turkey and chicken breast; lean red meats are also a good source.

Eggs, nuts, seeds, lentils, tofu, and beans are also all great ways to get your protein intake each day. You could even include Greek yoghurt as a good protein source as this has little human interference. Being a vegetarian is no excuse as you saw some great examples above that are vegetarian options.

Protein is an essential component of every meal that you have from breakfast right through to your after dinner snack. Once you realise the importance that protein plays in your weight loss role, only then will you be able to finally achieve the body that you deserve and rightly desire.

Are you sick of the way you look? Daniel Munday is a Fat Loss Expert based in Sydney, Australia who is dedicated to separating the fitness fact from fiction in helping you solve your fat loss puzzle.

He specialises in giving busy Corporate Professionals the fat loss results they deserve and now you can finally share in his once secret methods via his Aussie Fatblast Success System - the fat loss solution for busy professionals in 20 minutes or less.

Take the steps to change your body today by downloading your free audio and eBook Aussie Fatblast Secrets Revealed report here

Don't let fear hold you back!

Your Supermarket Insiders Tour is a Click Away

I hope your weekend was as good as mine.

I got myself a new car yesterday so that's pretty exciting. Can't wait to pick it up on Friday!

Now before I give you the inside mail on how you should plan your shopping at the supermarket, I wanted to give you a little tip.

I was at my accountants this morning to see how much damage I would be owing our mate the tax man and I got a pleasant surprise which is also a very valuable lesson.

It seems that I was very diligent last financial year and actually overpaid so I get a nice little refund of $1600 odd dollars.

How good is that!

So the lesson here is planning.

I planned and budgeted so I could pay a decent sum of money each quarter with my BAS statement.

Sure that money would've been handy that month but now it feels like Christmas time when I am actually getting a nice cheque back from mr tax man.

How can this benefit you?

Imagine what sort of results you can on your fat loss mission when you have planned all your goals and training sessions in advance.

Do you think the people who are achieving great results just stumble around and say "I might do so and so today"?

Of course not.

As the old saying goes

"Failing to plan is planning to fail"


Oh before I forget, I also received my first commission cheque this morning for my Aussie Fatblast System! You can how happy I am to have this baby in my hands.

I can't retire yet, but gee it feels good that people like you have trusted me to give you the fat loss results that you deserve!



Now to the meat and potatoes of my message today. I'd love you to check out this video that shows you how you some great shopping tips on how you should be planning your supermarket trip to ensure that you avoid all the rubbish that can be found in these places and hence increasing your fat loss results.

I'd love you to share it with a mate if you agree with me - thanks in advance!



Don't let fear hold you back!

Here's the Best Fat Burning Exercise

Well it's one of them.

The best fat burning exercise is the one that you will do.

But here's a great exercise, straight from the Aussie Fatblast Success Manual that will definitely get your heart rate up and help you maximise your fat loss results.

It's the Plyometric Jump.

Here's how to do it correctly



If you receive this through an email as a subscriber, you can view the video here

What are you waiting for?

Get to it and burn some fat!

Social Support as YOUR Fat Loss Tool

Do you realise how important social support is to enhancing your fat loss results?

This short Aussie Fatblast Presents video post will show you how important your network is to your overall success.



If you are receiving this update via email you can visit the link here

Surround yourself with positive people who take positive actions.

Don't let fear hold you back any longer

Does Fruit Make You Fat?

I could make this a really short post and say NO and that would be it.

But that wouldn't really look good would it?

So now you should know that fruit does NOT make you fat let's take a look at why.

Yes, fruit is full of sugar.

BUT it is natural sugar. It is sugar that your body needs.

The main reason why you should be eating fruit is simply because of all the vitamins and minerals that are contained in a simple piece of fruit.

Did you know that there are over 10,000 vitamins and minerals in an apple that have been discovered.

Note that is not all there is, that is just the ones that have been discovered.

And that is just from one little apple.

Your body needs fruit just like your car needs petrol.

If I had a choice of getting my sugar intake for the day from the 3-4 servings (at least) of fruit that I eat or from having a couple of sugars with my coffee, or by having bread for breakfast you should know what my answer would be.

The fruit of course.

Don't fear fruit.

Embrace it as part of your fat loss mission.

Fruit is essential for your fat loss results.

You should be snacking on fruit as a mid morning or mid afternoon snack option but don't forget the one big secret tip that will accelerate your fat loss results.

This little tip is one of the secrets contained in my Secret Guide to Smart Eating that comes with my Aussie Fatblast Success System but I'll give you a heaps up here.

You need to be eating protein with each meal.

More on that one another day though.

What's your excuse?
Fire UP!

Did You See Their Fat Loss Results?

Well the inaugural DPM Performance Body Transformation contest has been run and won.

There were some pretty impressive fat loss results that had to be seen to be believed!

Let's meet the three place getters:

1st Place: Louanne

2nd Place: Rob

3rd Place: Megan

Louanne's story:

Louanne lost a whopping 6.9kg, 8cm off her waist, and 6.6cm off her thighs!

So it is safe to say she is a former shadow of herself.

This is what Louanne had to say:

“Consistent and effective training with an eye on healthy eating takes a lot of effort and motivation. Some things I just can't do alone. Daniel evaluated my food and my training, giving me options and rest days.

With every catch up, Daniel knew what I should have done on my own, and monitored and tracked that - generally, he kept me on my toes, and motivated me get back on the path every time I fell off.

Daniel recommended signing up to a few weight loss motivation emails, which combined with his own gave me the daily/weekly reminders I needed. The effort and energy I spent was no different, but focused in different areas.

The end results are amazing, and I am extremely happy with where I have come to".

You can see Louanne's transformation for yourself here

Rob's Story:

Rob lost 2 notches off his belt and has more energy and is now more productive - he has some pretty impressive before and after photos which you can see here

This is what Rob had to say:

“I've always known that dedication to my exercise regime would produce benefits but it has always been something that gets in the way. Whether it be work, socialising or health that prevents my attendance something usually conspires to prevent me from achieving my goals. I think it is a self destruct button that we push now and again as an easy way out.

Anyway the body shape challenge gave me an extra edge to my motivation for attending training. Because I was more regular it gave me an opportunity to observe some changes in myself that were more than physical. I generally have been more effective at work and have found myself to be leading my team by example in productivity and also in quality of output.

I have felt healthier and generally more vibrant making me more inclined to make quality time with my two young sons (10 months and 2.5 years).

Finally I think that because the challenge has stretched for three months I have burned some new habits into my lifestyle, especially in regard to maintaining physical fitness and vitality.

I feel fantastic”

And Finally,

Megan's story:

* Lost 7cm off her waist!

* Lost 3.6cm off her hips!

* Lost 4.6kg!

Megan has some great advice too:

"During the last 3 months for me it was all about moderation/limitations of foods instead of elimination. I have found in the past that if I eliminate all the bad foods out of my diet altogether, I tended to only then replace them with other foods probably equally as bad.

The main focuses for me were (and by having very small quantities of the following, in the past 3 months, I found that I didn't really miss them that much - who would have thought):

· Cutting down the amount of alcohol consumption (several alcohol free weeks
were had)
· Cutting down the amount of chocolate I consumed (still not really missing
it)
· Limiting coffee to only 1 per day (instead of the usual 3)
· Increasing fruit & vegetable intake
· Really concentrating on smaller portion sizes for meals

In regards to my exercise sessions, I increased the intensity of my training sessions and was training 4-5 times a week mainly concentrating on boxing, strength and cardio circuits".

Another notable mention was Emma who managed to can her caffeine habit - well done!

There's a couple of killer take home examples of what needs to be done to achieve your ultimate fat loss results.

* Really monitor what you eat and drink: You simply cannot out-train a crap diet

* Increase the intensity of your sessions - you should know by now that interval training is the king for fat loss results.

So why don't you take the example of Louanne, Rob, Megan and Emma and take action - TNT - today NOT tomorrow!

Don't let fear hold you back

Press Release: Fat Loss Tips for Busy Professionals

Press Release: Fat Loss Tips for Busy Professionals: Lack of Time Excuses Blasted

Don't Let Your Health Be a Budget Casualty

It seems that a lot of people are tightening the belt at the moment financially, and hopefully literally as well due to their decreasing waist line!

Some luxuries are getting cut so that people can cope in the upside down market at the moment.

Is this time to panic?

Of course not!

This is the time to step up things.

Why do you think I created the Aussie Fatblast Success System?


I wanted to provide you with the fitness and fat loss tools to ensure you can continue to train in this current climate and still achieve your fat loss results while your colleagues are left behind because they have cancelled their gym memberships.

With the Aussie Fatblast Success System you can train at home, in the gym or even outdoors (like I choose to).

If you act today, you can take advantage of the special launch investment option of $29.77 USD which is only current until this Friday 24 October.

After that, the price increases to $39.77 which is still a steal but get in now to secure your once off investment at a price that is really crazy.

Get the fat loss results that you deserve while the rest of your colleagues and friends keep on making excuses on why they can't train.

What's your excuse?

Fire UP!

Official Sneak Peak - The Day Has Arrived

I feel like a first time Dad today!

No, my girlfriend didn't have our first child but I am as proud as a brand new Dad can be.

In fact, after toiling away for the last nine months, I even feel like I have given birth myself (no offense to the women reading here that have - my hat goes off to you all!)

So, what am I so excited about?

Well my little baby has been born after a tough, long yet enjoyable labour.

http://www.aussiefatblast.com

I poured my heart and soul into getting you an easy to use manual that you can access from anywhere in the world - within minutes - and start training today to get the body that you deserve.

My Aussie Fatblast Success System officially launches on Monday, but as a loyal client, reader and subscriber I wanted to give you a sneak peak and be one of the first people in the world to check out.

AND I want to reward you for taking massive action straight away before anyone else finds out about the fat loss success system that will give you the body that you deserve and the fat loss results in 20 minutes a day or even less!

There is a massive launch sale that will be happening from next Monday for 5 days only before the price goes up so now is your chance to get in on the fun and enjoy the extra little bonus that I will send you.

For the first 10 people that order the Aussie Fatblast Success System I will send you a special interview that I just did with a good mate of mine, Ben Warstler - "The Former Fat Kid".

I spoke to Ben earlier this morning and I want you to be the lucky recipient of this 48 minutes of information packed insights into how to change your mindset from being the fat kid to being a fit kid.

So I'll send you a special link where you can download this awesome interview if you are one of the first 10 people to order the Aussie Fatblast Success System.

What does the Aussie Fatblast Success System include?

* Aussie Fatblast Success Manual - the main exercise workout manual
* Secret Guide to Smart Eating - your nutrition guidelines to ensure your fat loss success
* Pulse Intervals - your guide to your interval cardio sessions
* 13.5 Recipes in 13.5 mins or less meal book
* Optimise Blowtorch bonus workouts
* Little Black Dress program to get the girls into their LBD for that special function
* Can the Man Cans program for the fellas to get rid of man boobs
* Beginners Body Weight Blitz Manual - if you are starting from absolute beginner this is your must start program
* Chris Widener MP3 of the Best Test
* Workout Muse Tabata workout and Post Workout recovery guidelines from BJ Gaddour
* The Maniac Unleashed MP3 audio interview with Tommy Pavia - The Maniac Mental Skills Coach

All of these manuals and mp3's have a value of $419.92 and you can get the whole enchilada for a very small investment of $29.77 USD which only lasts until next Friday, Oct 20.

You'll also get 5 bonuses that you'll have to check out on the page to see for yourself but they are HOT!

http://www.aussiefatblast.com

is the site to go to see my brand new little baby.

I look forward to providing YOU with the fat loss results that you deserve for an absolute fraction of the price you would pay to train with me in person.

Just imagine how great you can be looking on New Years Eve this year rather than making that drunken promise to yourself that next year will finally be the year I take action...

http://www.aussiefatblast.com

What's your excuse?

Fire UP!