How to lose weight in just 15 minutes a day

Can I lose weight in just 15 minutes a day?
Tips from Jon Benson
Author/Creator

Fit Over 40

"Jon, I only have 15 minutes a day to spare. Can I ever lose this weight-- and get fit?" -- "Robert E.; Salem, OR

Yes, you can. It will take some clever strategy and a fair amount of intensity during those 15 minutes, but read on...

I have just the plan.

Success begins and ends in the mind. Period. No ifs, ands, or big buts about it.

This is why I put together an audio you can get as a freee bonus today (details below) called "How To Get And Stay Motivated For Life!"

Without "real" motivation, which I call "inspired action", you will find yourself going in circles.

There is a way around this...yes. I've helped thousands discover it.

Then, there is the 15 minute workout plan. That is the second audio I put together.

I wanted to create a workout you could do in 15 minutes or less and still see results.

Not just results -- killer results.

So far the plan is amazing everyone who tries it. They are in and out of the gym in no-time flat. Some even do it in their home.

With the new "In-Home 8-Week Workout" bonus that comes with Fit Over 40, you can take my 15-minute workout plan and make it work for you.

You can only get these two audios when you pick up the Fit Over 40 Success For Life Kit.

(It also comes with a freee paperback copy of Fit Over 40...nice.)

Get it here -- Fit Over 40

This includes both the e-book, all seven bonuses (including two that are not even advertised on the info-page), audios, and much more.

Plus the paperback of "Fit Over 40"...and my audio CD, mailed right to your door.

The audio CD has my "Motivated For Life" audio, plus my "15-Minute Workout Plan." You can't beat it.

** NOTE: The Success For Life Kit is not going to be available much longer. You need to act now to ensure you get your copy today.

10 Meal Planning Tips: what to eat, how to exercise

By Dr. Chris Mohr
Meal plans 101

1. Drink tea:
Research suggests that those who drink tea (black, green, or white, as long as it's from real tea vs. herbal tea) have lower BMI’s and have less body fat.

2. Eat cayenne pepper.
A study published in the British Journal of Nutrition showed that when compared to placebo, capsaicin (the active ingredient in cayenne) increased fat oxidation.

3. Eat hot peppers
they may increase thermogenesis.

4. Decrease/eliminate simple carbs.
By increasing insulin levels, they provide a very favorable environment for gaining fat.

5. Eat more fruits:
Studies at Penn State University that increasing fruit intake helps facilitate weight loss.

6. Eat more veggies.
They fill you up, without providing many calories. Just avoid the high fat/high calorie dressings.

7. Lift weights.
Build more muscle, burn more calories. 'nough said.

8. Cut down rest time between sets.
This will keep your heart rate elevated causing an increase in calories burned.

9. Do intervals.
No more strolls through the park. A study presented at the Experimental Biology Conference showed maximum fat utilization occurred at peak intensities (e.g., not during your normal step aerobics classes).

10. Eat more protein.
Replacing refined carbohydrates with lean protein will not only help satiate you, but will also increase your metabolism, through something called the thermic effect of food.

10 Easy Tips to Lose 10 Pounds

TINY STEPS... BIG RESULTS!

That's a motto taken to heart by nutritionist Katherine Tallmadge, author of the easy-to-digest book Diet Simple (Lifeline Press). Tallmadge knows that if you're like most people, you believe there is no easy solution to your weight woes.

Far too many of us think we've dug a hole too deep to ever get out of. In fact, we've come to accept the "fact" that we'll go to our graves lugging behind our extra baggage.

We brainwash ourselves to believe that healthy eating, exercise and water are for the birds. We want a quick weight-loss fix or nothing at all. We tell ourselves losing weight take lots of time and effort -- and time is something we just don't have. Right?

Tallmadge's take on this defeatist state of mind: bull-oney!

Forget for a few minutes that eDiets offers you every weight-loss tool you could ever need and then some for a few bucks a month. Instead, focus for a moment on Tallmadge, whose latest offering in the fickle world of weight loss is a stand out.

Diet Simple serves up 154 mental tricks, substitutions, habits and inspirations. Each and every one can be used in accordance with your eDiets plan.

Tallmadge empathizes with folks who've been battling the bulge for what seems like a lifetime. She's been there, done that and has the emotional scars of an eating disorder to prove it!

<>eDiets Mediterranean Diet can help you make healthy choices without sacrificing flavor and variety. If you're ready to get serious about your health, visit eDiets and set up your personal profile to get a plan personalized to meet your needs.

It's a textbook case of, "if I knew then, what I know now..." For starters, Tallmadge has learned that losing those extra pounds can be as easy as choosing salmon over prime rib (a step that alone saves you 150 calories) or taking a scalding hot-to-icy cold shower when those unbearable cravings start (saving you the 250 to 300 calories a binge would have cost).

"It's about small, easy changes which add up to produce the most satisfying lasting results," Tallmadge tells eDiets. "What I was doing -- what every other person out there does -- was following rigid, depressing diets that you can't stick to because they're too restrictive or too low in calories.

"They cut out major food groups and that completely reduces all your energy and vitality. I think that's why it's so hard for people. I completely commiserate and understand people thinking it's too hard because the way they're going about it is wrong.

"I see a lot of bright, educated, conscientious people and even they have a hard time knowing what to do. They are happy people when they find out it's not so hard."

The Washington, D.C., nutritionist is an equal-opportunity myth destroyer. Since 1983, she's worked with thousands of clients -- everyone from congressmen, to senators to Joe Public.

Thanks to her book, Tallmadge can now spread her proven weight-loss techniques to millions more.

Over the last two decades, she has identified the mistakes and behaviors that set us up for diet failure. A major boo-boo: failing to eat several balanced meals throughout the day.

"They starve themselves at breakfast and lunch," she says. "This is the behavior pattern of someone with an eating disorder. They don't eat for as long as they can or eat almost nothing. They eat a light breakfast and a light lunch, but then they overeat at dinner. That leads to bingeing. When they get home or get to a restaurant, they can't stop eating. You can't exist that way and you don't have to."

Mistake two: seeking instant weight loss. Tallmadge points out that effective dieting takes time. Just as sure as the pounds didn't appear overnight, they aren't going to vanish like magic.

But by following her many common sense solutions, you will lose weight over time and it can be accomplished with very little effort.

"My tips are individualized ways to shed pounds and they are going to fit in with anybody," Tallmadge says. "Everyone can find something in my book that works for them.

"For instance, a person who drinks two glasses of wine with dinner may decide to cut back to just one glass of wine. This person could lose up to 15 pounds a year with just that change.

"Another person might be in the habit of eating three little cookies a night. If he or she cut down to one cookie a night that change alone could results in losing several pounds a year. This works effectively. Most people could live with that little change."

Diet Simple puts 154 proven tips at your fingertips. Tallmadge suggests you pick and use the tricks that work best with your lifestyle.

"Everybody has his or her own idiosyncratic ways," she says. "At eDiets , there are so many support groups to fit the different types of people. Diet Simple is very similar in that everyone has his or her own quirks.

"For some people it's that evening snack. For other people, maybe the first thing they do when they come home from work is go straight to the refrigerator to get some cheese and crackers."

Here is a sampling of 10 proven tips:

1. Read the fine print! When you're dining out, you can lose 10 pounds per year by choosing a "light" entrée, such as grilled chicken and salad. Those healthy choices can have at least 250 calories less than traditional meat dishes.

2. The sundae solution! Pour a tablespoon of chocolate over fresh fruit and your total calorie intake for this snack is 110 to 160 calories compared to the 250 calories found in a candy bar or the 500 calories found in an ice cream cone.

3. Set your alarm! Even a modest amount of exercise -- walking 15 minutes, 5 times a week -– burns calories.

4. Pedal while you prattle! Next time you're chatting on the phone, get on your bike. Pedaling on a stationary bike at 10 miles an hour for 25 minutes burns 100 calories. A faster pace of 17 miles per hour for 15 minutes also burns 100 calories. Get spinning.

5. Beware the burger blast! A half-pound of grilled hamburger meat has about 800 calories. The same amount of lean roast beef has half this amount.

6. Cooking with spray! Each tablespoon of butter or margarine has 100 calories. Substitute a vegetable oil spray for one tablespoon.

7. Join the snack committee! Healthful snacks make an incredible difference. Swapping a serving of fruit for the usual supercookie each week will save you at last 500 calories. And you'll probably save 1,000 calories since few of us stop at one cookie!

8. The Happy Hour trap! Suppose you avoid three "happy hours" a month. You could possibly lose up to 31 pounds in a year (if you are usually somewhat of a party animal).

9. The secret is plastics! When you use plastic containers to store meals -- especially batch meals you prepare ahead of time -- you'll forego all those calories that come from lunches at greasy spoon dinners.

10. Slash corporate calories! Office-prepared dinners, a frozen dinner or frozen leftovers, will easily have 400 fewer calories than restaurant meals. If you work late an average of three times a week, this change alone will help you lose about 18 pounds a year.

These 10 calorie-trimming techniques are just the tips of the iceberg. For more great ways to lose weight with little effort, visit eDiets.

If you're ready to take that first step, eDiets has 24 programs for you to choose from. We'll customize the plan of your choice just for you. We have more than 100 support groups; our support network is one of the many reasons why we're so effective in helping our members lose weight.

Carbohydrate timing tips and a funny personal story

Is when you eat as important as what you eat?

They say, "Timing is everything."

When it comes to eating food that will make
you leaner and stronger, this old saying is
the key to the new-you.

So many people (perhaps you?) are caught
up in "what" they are eating. Pizza is 'bad'.
Oatmeal is 'good'.

Well...yes and no.

I'm going to reveal one of my biggest secrets
to getting and staying lean in this newsletter.
You'll need to access my book for the whole
story, however --

That secret is this: there are no forbidden
foods...only forbidden times to eat them.

Granted, there are "rules" to any good
nutrition program. No one is silly enough
to believe they can eat popcorn and candy
as their primary foodstuff and be healthy.

We're beyond that, right?

Would you believe that the majority of the
calories ingested in the United States is
liquid soda?

So, maybe we're not beyond that. But I
am going to assume YOU are beyond it.

You are ready for the Lean Lifestyle found
in Fit Over 40.

I know that because you're reading this
newsletter. Just do more than read it.
Apply this lifestyle secret, starting today.

Tip One: Carbs In The Morning

Here's what I've discovered: I can eat
more carbs in the morning. That isn't
exactly breaking news...but some of you
may not know about it.

Take a serving of carbs about the size
of the palm of your hand. Mix that with
protein of equal size.

If you want a superior meal, toss in a
handful of veggies.

Presto: the ideal breakfast.

If you were to eat this same meal later
in the day, you may find yourself more
sluggish. I know my bodyfat doesn't
want to budge if I eat carbs at night.

But I 'do' eat at night. It's a myth that you
should not eat at night at all. Here is
where "what" is more important than
"when"...but that's another newsletter.

Or, just read my book -- Fit Over 40

Tip Two: Carbs After Workouts

The best time to consume starchy carbs
is within 45 minutes of a weight or
resistance workout.

Cardio workouts are good too if you have
your intensity high enough. But when it
comes to carbs post-workout, weight
training RULES.

You'll find that carbs tend to be used
more as fuel and a recovery aid when
you eat them post-workout. That means
they're less likely to cause blood sugar
problems or fat-storage.

Tip Three: More Veggies As The Clock Ticks

If you want to really lean out, increase your
vegetable intake and decrease your starch
intake every meal past 3:00pm.

More veggies, less starch. Cut the starch
out at the last meal...or if you're like me, the
last two meals.

The timing of eating veggies in the evening
is ideal to help your body detox and restore
alkalinity while you sleep.

This can make for greater fat-burning.

Tip Four: When To Eat Junk-Food

You can use junk-food as fuel as well. I do
not recommend this but in one or two meals
during the week, but unless you're trying to
hit single-digit bodyfat it can actually help
you get leaner.

Deplete all your carbs except for 50 grams of
veggies for 1-2 days. Eat plenty of lean protein
and healthy fats. Work out hard at least one
of these two days.

Then on the third day have a free meal before
3:00pm. Eat whatever you want...just be SURE
to drink a lot of water, and to consume a
salad with the meal.

The salad is important!

So, a salad and a burger, or pizza, or whatever.
It will be okay. You should enjoy your meals,
and these foods are a part of the spectrum of
tasty foods.

They should just be the smallest part of the
spectrum. The rest should be tasty and healthy
foods like I cover in Fit Over 40

If you really want to make your junk-food meal
almost "good for you", consume it 45 minutes
after a heavy weight workout.

The carbs and sugars will be used for repair
and glycogen restoration, and the calories are
less damaging given the fact you just trained
with weights.

If you're going to eat these foods, this is the
best time to do it.

It's also a little reward once or twice a week
(no more) for eating clean and working hard.

Living like this, I maintain 10% bodyfat or less
year-round. Occasionally I'll have three "off-meals"
in a week if I'm really low-carbing it and hitting
the weights really hard.

When I'm working for lower bodyfat, I'll cut this
back to only one off-meal per week, if that.

This is hardly a sacrifice, as my daily menu is
full of tasty, healthy food. Plus I have my lean
waistline -- and trust me, I would NOT if I ate
junk-food meals every day.

If you're ready to have your cake and eat it
too, learn the "when" of eating as well as the
"what".

Your waistline will thank you.

Sincerely,

Jon Benson
Creator, Fit Over 40

P.S. Here's a funny personal story.

I really enjoy burgers. Hey, I'm human.
Plus I grew up in Texas. We Texans tend
to love moo-meat. (That's red meat.)

The best burger I've ever had was after
a really hard leg workout and after 3 days on
low carbs. My body soaked that burger up like
a sponge.

I was even hungry in a few hours. It was like
I never ate "junk-food" at all.

The best part was I woke up leaner! This is
because my metabolism needed a shot in the
arm. The burger gave it to me.

You don't have to use burgers, but you need
to use this principle of Calorie Timing to get
lean and more muscular.

Read more about it in my book -- Fit Over 40

It's the best way to eat for life.

Top 10 Tips for better Body Image

10 Ways to Improve Body Image

By Garrett J. Braunreiter
For eDiets

Your image of yourself shapes your thoughts, feelings and actions every day. It can be the source of obstacles, deep pain and fear, but you can change it!

1. Stop being preoccupied by the number on the scale. Too many people allow their bodyweight to dictate how their life is going to be, or how they'll feel for the rest of the day. ("Life will be so much better once I weigh 'X'.") This is how so many people end up regaining lost weight (and more). Getting healthy and fit is a process, not a single event.

2. Stop talking about your weight. This can lead to utter obsession with body weight. What you give attention to grows. Keep focusing on your weight, and your weight will grow. Make the shift from concentrating on the end result to focusing on you and the changes you need to make to have a healthy body image. Set your fitness goals and then become as involved with them as you were with your weight.

3. Come from a positive place.Despite the way you were raised and the environment you've been familiar with, you can change your attitude. Ban thoughts like, "I can't stick with a program," "I'm a procrastinator" and "I'll never be successful."

Quick review of the Universal Law of Opposites: For every action, there is an equal and opposite reaction. Simply put, you can't have an up without a down, a hot without a cold, an in without an out or a front without a back.

What does this mean to you?

If you think negative thoughts, then, by law, there are equal and opposite positive thoughts.
Need a diet that'll let you eat filling, tasty foods while you lose weight?

We offer 24 personalized plans, including the red-hot, carb-smart Glycemic
Impact Diet

Here's a simple little exercise: Whenever you catch yourself putting yourself down, badmouthing, talking defeat, etc., immediately say, "NO!" or "CANCEL!" or "STOP!" Then take the negative self-talk and turn it into a positive statement. Use these positive statements as daily affirmations to remind you of the new person you are.

4. Stop worrying about what others think of you. “I won't go to a gym because I feel like people are looking at me and thinking, 'why is this fat person bothering?'” "I'm not going to try to eat healthy at this get together because I don't want to get funny looks, like I'm from outer space or something."

How much longer are you going to let others control how you think? Isn't it what you think of yourself that matters? So you're overweight! You're doing something about it, right? And do you know how to read peoples' minds? Okay, you're not eating desserts. You don't have to justify to anybody what you're doing. You're doing this for yourself, so your mind, body and life benefit.

You are in control.

Take a few minutes a day for a mind, body and soul checkup.Today's lifestyle is time-restricted, overloaded with information and moving at a pace so fast that we get caught up in the race and lose sight of who we are and what we're trying to do. Just take a few minutes during your day to pause and think about why you may feel out of sync: eating out of control, not exercising and feeling over-anxious.

Record this in a journal and continue refining and growing every day.

Find the source of your hunger and feed it. There's a couple of ways to look at this. The first is obvious: If you're hungry, eat something healthy. Sometimes thirst is a hunger measurement, so drink a big 16-ounce. glass of water before eating.

Still hungry? Eat.

The second "hunger" is about your own personal growth. Each of us is beautiful and has a variety of hunger zones. Conversations, relationships, art, music, laughter, contribution, dance, creative expression, bedtime stories, connections, a relationship with a Higher Self, movement, being part of the whole... Find your other hunger(s) and fill up on them!

Get physical and have fun with it.Get yourself on a structured fitness routine to give yourself the ultimate gift -- a leaner, energetic and motivated you. Also, find a variety of activities that you like to do for fun. Do whatever it takes to make the time in your life to put those activities in regularly. Moving your body is the best thing you can do for yourself -- enjoy it.

Laughter is the best medicine.

It takes 37 muscles to frown and just two to smile. Get out there and start smiling! Next time you have a compulsive eating thought, laugh at it! Or if you have just spent an hour trying to get dressed and your closet looks like a battlefield, sit down and laugh. Chances are your friends will not be remembering what you were wearing, but instead your charm, grace and humor -- turn it on!

Make your own definition of beauty.Forget the fashion magazines, TV and other forms of media and ask yourself, "What is beauty to me?" Define it on your own terms. Is it something you "put on," or is it something you radiate? Look to nature, art, others and yourself. Just be sure to define “beautiful” on your own terms.

Be gentle toward yourself.Step back and really start to be gentle with yourself and others. Let go of the judgment – completely! Honestly, it is just food, not the entire definition of who you are or who you have the potential to be.

Garrett J. Braunreiter, BA, CSCS - Your Energy Coach. As President of The
World Peak Performance Center, he is dedicated to helping you achieve youth,
health, abundant energy, lower stress and more with a free subscription to The
Peak Performance Life, where you get practical, use-it-now health, fitness, and
personal development tips every day! Get a free newsletter