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Mi40x Review: Ben Pakulski’s Workout Program Revealed

MI40x is a new muscle building program put together by Ben Pakulski. My general rule has been that most of the information regarding the workouts of pro bodybuilders doesn’t apply to the ordinary trainee.

Most. Not all. Ben Pakulski and his MI40x workout program is one of the exceptions to the rule. Ben Pakulski is a top professional bodybuilder from Canada, who also happens to be a trainer.

I have to admit, the fact that MI40x was coming from a pro bodybuilding was a big negative for me. If I had to pick one thing that turned me off about the program, this would be it. I may not have even looked at it but it was recommended by a friend of mine. But after looking into Ben and the program, Ben Pakulski is not your typical pro bodybuilder who performs the same old crazy workouts that only work for the genetically advantaged.


So what IS Mi40x anyway? Besides being a strange name for a muscle building program.

40 stands for the number of days in the program (40 days), the amount of time in a set (40 seconds), the rest between sets (40 seconds), and the number of exercises used in constructing this muscle building protocol.

Two important things in that sentence stood out for me that made me think this program had a lot of potential.

The first is that Ben Pakulski focuses on the amount of time the muscle is under tension. The concept of time under tension for the working muscle is crucial for building muscle mass. Most trainees don’t get nearly enough time under tension in the sets they do. Ben put this to work in his Cell Expansion Protocol (CEP), which focuses on this idea of muscle cell expansion within his concept of Neurological Overload Sets (NOS).

You see, for optimal muscle building most of your sets should get at least 30 seconds, and up to 50 seconds, of tension time for the muscle you’re working. Ben has nailed that in his program.

The second thing I really like is the short rest periods between sets. The rest periods are only 40 seconds. Most trainees either rest too long or their rest periods are haphazard, in that they don’t even time them, they just go by feel and so their rest varies between sets and from workout to workout.

While longer rest periods of 3 minutes or more are very important when building strength, much shorter rest periods are extremely effective when it comes to building muscle mass. Such programs like Vince Gironda’s 8 x 8 system, where you perform 8 sets of 8 reps (using the same weight load for all sets), with very short rest periods of 15 seconds to 30 seconds between sets, have stood the test of time because of their amazing muscle building success.

Short rest periods plus optimal time under tension serious muscle mass potential.

The 40 also represents 40 days, the length of the program, making it a shade under 6 weeks long. If you’re training with a lot of intensity, you should take a week off (or at least really cut back on volume and intensity) every 6 weeks or so, so that’s another point in its favor.

Most “skinny guys” are never able to add real amounts of muscle mass to their frame with traditional bodybuilding methods. It’s not until they do things like use shorter rest periods and longer tension times that they are able to start getting muscle building results. And this is something Ben focuses on a lot in his program.

Time under tension is crucial to your muscle growth! It’s tough to get it right, just using straight sets, which is why it can be important to focusing your workouts on time under tension extending techniques like supersets, tri-sets, drop sets, post set mini reps and multi-rep rest/pause sets.

Ben Pakulski discovered similar things and created what he calls NOS or Neurological Overload Sets. One thing that keeps many people from great muscle gains is nervous system failure which prevents them from achieving muscle overload and eventually muscle growth.

Maximum muscle overload is one of the crucial program designs of the NOS system. The entire system is geared toward overload the muscles as much as possible. This allows you to break down the most muscle fibers possible. By optimally tearing down the muscle fibers you are also able to maximize the release of growth hormones, as well as other growth factors inside the muscle cells.

Ben calls this the “overload-anabolic state", and he feels that the failure to trigger the realest of growth hormone and these other growth factors is a big reason why so many trainees can seemingly train really hard without seeing any results in terms of muscle growth.


When you can create a greater overall stimulus in the muscle, you can potentially create greater muscle mass growth as well.

An "extended set” completes the muscle growth process within the NOS concept.

The point of the extended set concept is to prolong the length of the set for as long as possible and continuing to keep tension on the working muscle, as well as maintaining perfect form as well.

You’ll want to pick a starting weight that allows you to complete a total of eight strict repetitions of the exercise. Once you complete those eight reps, you should take twenty percent of the weight off the bar and then crank out as many more repetitions as possible with the lighter weight. The goal is to complete four total sets of this.

Say you can crank out 8 reps of the barbell curl with 100 pounds. Your workout might be 100 x 8 reps, 80 x 5 reps, 60 x 3 reps and 40 x 5 reps.

It’s important that you don’t allow your form to break down when doing the exercise. You may reduce the range of motion (while still being strict) so that you are doing partial reps but still be sure to start the exercise from the stretched position.

Another component of MI40x is 40 minute workouts! Now this is awesome! Keep your workouts short but intense (while packing a LOT of work into that short time period) is crucial to keeping your muscle building hormones (testosterone, growth hormone, cortisol) at optimal levels, while also helping to prevent over training.

Unless you’re a powerlifter or Olympic lifter doing tons of low rep sets with very long rest periods for your sport, your workouts should always be able to be completed in less than a hour.

On a side note, there is a great line from his free report, 5 Tricks to Double Your Gains, “It’s not a matter of, "You need to figure out what works for you…

Those are BS (he didn’t use BS but you get the point!) statements!”

I completely agree! Yes, there are different tolerance levels to exercise (and response potential as well), and body variations that make some people better at certain exercises, etc. but the core principles of resistance training and muscle building apply to everyone! No one is going to discover that running marathons is “what works for them" when it comes to adding slabs of muscle mass to their frame!

Mi40x is a powerful muscle building program backed by science with very specific protocols to follow.

However, it’s important to understand a few things. In order for this program to work,you need to be willing to follow it accurately. And it’s not easy. It’s a big commitment to follow Ben’s program. It’s brutally hard work. If you aren’t the self-motivated type with a lot of discipline, you’ll probably follow this program half-heartedly, start making changes that short circuit its effectiveness and then scream "SCAM!" when you don’t see incredible results!

But if you are really ready to give a muscle building program a try with 100% mental and physical effort and focus, you should definitely consider Mi40X. Ben has put together a top notch muscle building program for you.

Click Here To Get Started With Mi40x

This post Mi40x Review: Ben Pakulski’s Workout Program Revealed has been republished

4 Common Weight Loss Mistakes That Women Make

Many women start out strong when they wish to lose weight. However, with time they give up. Why? The answer is that they do not see results fast enough. In most cases, women sabotage themselves without even realizing it.

The 4 Common Eeight Loss Mistakes Are…

  • Not including resistance training as part of their training regimen
  • Not staying at a caloric deficit
  • Letting one small slip up affect them
  • Not defining their why

Not Including Resistance Training As Part Of Their Training Regimen

Resistance training is one of the best methods to lose weight. Most women balk at the idea of going to the gym and lifting weights. They automatically assume that the weights will make them big and manly and no woman wants that.

This is a fallacy. Most women will never become big or bulky. Men themselves have problems getting big and muscular. A woman who has much less testosterone will not see huge muscles popping up all over her body.

Weight training will boost your metabolism. Your muscles will be lean and toned. You will burn the fat and gain some lean muscle mass. So, overall, not only will you become smaller in size but you’ll also get stronger too. The extra muscle will burn more calories and make it easier for you to keep off the weight.

A full body workout which involves deadlifts, snatches, squats, etc. will create a situation in your body known as excess post oxygen consumption. That just means you will be burning calories and fat for hours after you work out.

Mix up your cardio with days of resistance training.

Not Staying At A Caloric Deficit

To lose weight you absolutely MUST be on a caloric deficit. This is the most important rule to fat loss. Even if you work out for 14 hours a day, if you’re consuming more calories than you burn, you will not drop even one gram of fat. This is absolutely depressing to most women.

The problem is that many women overestimate the amount of calories they burn. Because exercising is so draining and tiring, they equate the hard work with a ton of calories burnt. The truth is, even an extremely hard 45 minute workout may have only burnt about 400 calories.

Just 2 slices of pizza will cancel out the entire workout. So, you may want to carefully consider what you’re putting in your mouth. Chocolate shake? That yummy chocolate bar? A scoop of sinfully delicious chocolate ice-cream?

It all adds up and without even realizing it, you’ve exceeded your number and you’re at a caloric surplus instead. That means, despite exercising you’re going to gain weight. Time and effort wasted.

To find out what your calorie requirement is, visit

Stay close to your number and you will lose weight.

Staying at a caloric deficit all the time is not beneficial. You will need cheat days where you eat about 500 calories more just to boost your metabolism and prevent your body from going into ‘starvation’ mode. The Venus Factor explains in details about caloric deficits, maintenance requirements, meal timings and frequencies, etc.

Letting One Small Slip Up Affect Them

This is a mistake most people make and it doesn’t matter what sex you are.

People like to be perfect. They like to follow rules perfectly. However, in reality, success in any endeavor is not linear. It is a mess. You will take a few steps forward, slip up here and there, see some setbacks, make a few comebacks and finally reach your goal.

If you’re following a diet and training regimen, there may be a day when your will-power gives way and you do eat the slice of yummy chocolate cake. Most women will say, “That’s it. I messed up! I’ll never get thin. I don’t have the discipline. I might as well stop the diet.”

Imagine that! For one slip up, they threw the entire plan away. That’s like dropping your cell phone once and instead of picking it up and dusting it off, you keep smashing it on the floor till it’s completely broken. Just because of one accident.

Relax! Acknowledge your slip up and know that you’re only human… and get back to the plan. Keep on keeping on. That’s the only way you will lose weight.

(image)Not Defining Their Why

The most important thing that you absolutely MUST do before you even start chewing on that boiled broccoli is this… You must define your why.

You’re probably thinking, “Define my what?”… “My life is full of whys! Why am I fat? Why does 1 muffin slap 10 pounds on my belly but 10 hours of cardio do nothing?”

These are all reasonable whys… but the most important why question you should be asking yourself is this… “Why do I want to lose this weight?” or “Why do I want a flat, lean tummy?”

Your why will ALWAYS be emotional. So, you’ll have to dig deep. Most people do not exercise because they want clear, unclogged arteries or good blood circulation. That’s not the way we think.

You probably want a nice body so that you’ll look awesome in a figure hugging dress and maybe make your other girlfriends jealous. Or you might want to feel sexy for your boyfriend or husband.

You could be a mom who wants to lose weight and be healthy so that you have extra energy to run after your toddler. Or you’re worried that your health is in such a precarious state that you might not live long enough to see your children grow up.

Whatever the case may be, you must find out your why. Then WRITE IT DOWN!

Write down exactly why you want to shed the fat and how it will make you feel once you’ve lost the weight and attained your goal.

Once that is done, make copies of it and paste it all around your house so that you never forget it. Most importantly, paste it on your refrigerator door and around your kitchen.

Losing weight takes discipline, effort and determination. The concept while simple is not exactly easy. This is a quest to burn off fat that doesn’t want to come off. There will be times when you will be dejected and lose hope. Times when you do not seem to make progress. It will seem easier to throw in the towel and pick up a slice of cake.

It’s at times like these that you must read the why that you wrote down. This is true for any goal.

Your why will keep you grounded and focused. It’ll keep you going when your tank is empty. Find your why and write it down.

Related Video: Top 10 Weight Loss Mistakes, How to Lose Weight & Keep It Off, Psychetruth Nutrition Secrets

The post 4 Common Weight Loss Mistakes That Women Make was originally published on

You Don’t Have To Be The Biggest Loser

The chances are good that if you have not watched the television show, The Biggest Loser, that you have at least heard about it and know what it is all about. Most people who are familiar with the show are either currently working on their own weight issues or they have had to go through dieting on some level. Some even watch the show to give them added motivation to break through the weight loss and gain cycle and finally see the pounds shedding.

There is a lot of motivation to be had when you are able to see the numbers counting down each week for the weight that people are losing. Through watching the show as well as any other type of weight loss program, you are also going to find that men seem to lose a lot more weight a lot faster than women do.

What you need to know about shows like The Biggest Loser is that the secret to weight loss on a healthy level is not Jillian Michaels or any of the coaches yelling at you to try to motivate you. Instead, you need to learn about a hormone within the body along with will power and good choices that will keep you losing the weight steadily. When you pair that with a proper exercise plan, you are going to see a great difference in the weight that you are able to lose.

It would be lovely if there was some sort of a switch that you could use that will help you to kick the hormones into gear and make them work for you. When you go on any type of a diet and you deprive yourself of the foods that you are craving, the level of the hormone that helps you to lose weight can plummet. This is even more true when you are a female, as compared to a male.

A fully empowered weight loss diet for women is the best way to lose weight and keep it off instead of following one of the quick weight loss diets which will work only for certain time and then you put that weight on again. Instead of a woman looking at the guys in her life who are able to shed the pounds and feel jealous, it is now possible to understand how the female body works. With this level of empowered weight loss, you are never going to feel like you are failing at all of your attempts to lose weight. It will allow you to cut out the yo yo dieting and finally start to embark on a weight loss journey that is going to be truly rewarding.

(image)Women have specific hormone stores within their bodies that sometimes keep them from losing the weight that they are struggling with. This is a hormone that actually signals the brain to go into a type of survival mode that will make it so the body stores more of the extra fat instead of getting rid of it.

It is never a good feeling to know that you are dealing with an internal mechanism that is working against you when you are trying to hard to lose the pounds that you have put on. Your body does not realize that there is no need to store the fat, it simply knows that you were taking on a lot of calories at one time and eating all sorts of foods and now it is not. This lack of food kicks the body into a mode where females can become unhappy, irritable, lose energy and even feel depressed on some level.

Yo yo diets, such as fast weight loss diets, are not good for anyone, especially females because your weight starts out on a high, drops down, then rises again and it can be very dangerous for your body. You will also find that this is something that could make it more difficult for you to lose weight in the future as there could be some long term damage done to the hormones that process the ways in which you lose fat or store it.

When you embark on a terrible cycle of yo yo dieting, you could damage your metabolism, heighten your risk of developing diabetes or cancer, push cortisol into your body, which is a stress hormone, cause damage to your arteries, or even raise the levels of bad cholesterol within the body.

This is a learning process if you are going to be able to lose weight safely and effectively and then keep it off. Once you find out what the healthy weight loss diet method is that is going to work best for your body, you will be able to set realistic goals and enjoy incredible results with a healthier, happier and slimmer you.

The Venus Factor System is one of those diet plans which worked best for me and I’m sure it will work for you too, Check out my review to learn more about it.

Source here: You Don’t Have To Be The Biggest Loser

Use Interval Training To Get Rid Of Excess Belly Fat

Most people think that if you eat less and get a minimum of 30 minutes of cardio exercise in on a daily basis, then fat deposits will magically disappear from your belly. Unfortunately, there’s more to slimming down around the midsection than most people realize. Don’t get me wrong, cardiovascular exercises are fantastic when it comes to restoring your body to good health or maintaining it, for that matter. But the sad truth is that visceral belly fat is stubborn and difficult to target unless you are willing to mix it up.

To remove excess belly fat, it’s time to change your workout routine. The reason that many workout routines don’t work very well when it comes to the midsection is that belly fat actually lies deep within the body. When exercises are done at a steady rate, they never access this region of your body and tap into its stored energy. Fitness experts are encouraging their clients to switch to interval training when their clients are fighting the Battle of the Bulge.

When you incorporate interval training into your workouts, you are still doing cardiovascular exercises. It’s important to include these exercises that raise your heartbeat if you really want to drop the pounds. The difference is that during interval training sessions, you alternate bursts of activity with a lowered rate of motion and even rest. The good news is that you can continue to do your favorite cardio workout such as running, biking, or jogging, but simply kick it up a notch for short periods of time.

A good interval training and muscle gaining program means that for short periods you’ll exert yourself to the Max. That burst is immediately followed by a rapid reduction in intensity. This works great when you’re on a treadmill. A typical interval training program has exercisers running at high speeds for a minute followed by a minute of light jogging or even walking. This alternating pattern repeats during the workout. Here’s what a standard interval training session looks like on a treadmill:

  1. 3 to 5 Minute Warmup: Starting slowly, participants gradually increase their speed to a rate that requires moderate exertion.
  2. 1 Minute Of High Speed Running: During this time, exercisers run as fast as they can.
  3. 1 Minute Of Walking: An abrupt change in pace is made, during which the exertion levels rapidly drop.
  4. Alternate Exertion Levels: Continue alternating 1 minute of high speed running with 1 minute of walking for six to eight cycles.
  5. 3 to 5 Minute Cool Down: Beginning with a rapid pace, gradually decrease it to a comfortable walking pace and conclude the workout.

Interval training has been around for many years. Athletes use it to attain peak performance and to increase their endurance by increasing their aerobic capacity. Because visceral fact located in the abdominal region is so difficult to shed, fitness trainers are switching their clients to interval training because it burns calories and helps people to shed their unwanted fat. If you’re battling unwanted belly fat, interval training may be just the exercise routine you’ve been looking for.

This article Use Interval Training To Get Rid Of Excess Belly Fat has been republished

Yoga Burn Review – Is Zoe Bray-Cotton’s Yoga Program Worth It?

Welcome to my Yoga Burn System Review - a Yoga program created by Zoe Bray-Cotton. It’s also known as “Her Yoga Secrets” which is the same program.

What Is Yoga Burn (Her Yoga Secrets) All About?


Yoga Burn is a 12 week yoga system. It has been designed specifically for women to burn fat, lose weight and get energized. Yoga Burn is a physical and digital, fully downloadable body shaping program.

It is available at all times through any laptop computer, desktop computer or mobile device. What really makes the Yoga Burn program so effective and unique is its 3 phase strategic approach to healthy and natural weight loss by specifically addressing the challenges and needs that regular women face when they are trying to reshape their bodies, lose weight and feel confident. The unique 3-phase approach offered by Yoga Burn is called Dynamic Sequencing. Below you will be able to learn more about it.

[wp-review id=“1411”]

>>Visit The Official Site here,

An Introduction To Zoe Bray-Cotton

The creator of this program is Zoe Bray-Cotton, a female fitness expert, certified personal trainer and certified yoga instructor. Zoe has experience teaching all styles and forms of Yoga for more than a decade in some of North America’s most renowned and well-known Yoga Studios and gyms. She has created the Yoga Burn program specifically for women.

How Yoga Burn Works

Dynamic Sequencing is the key to what makes the Yoga Burn program so successful. It is the Dynamic Sequencing approach that is used by the Yoga Burn program that teaches you how to perform every movement properly and then continues adapting and increasing the challenge right when your body begins getting use to the routine. That forces your body to adapt and change, and in turn, this helps you to build a feminine and shapely body that feels as well as looks better.

This 3 phase unique program takes you through a series of various videos that are ordered in such a way that your mind and body will keep guessing which ensures that you won’t hit a plateau or get bored. The videos are all 45 minutes long and you can do them anywhere at anytime. It is recommended that you do three of the 45 minutes videos per week, and an optional bonus video lesson that is provided as well. We will be covering the 3 phase Yoga program in more detail below.

Phase 1 - Foundational Flow


This first phase is referred to as the foundational flow since that is precisely what we are creating: a solid Yoga Foundation. The initial four weeks have been designed to teach you the fundamentals of a solid yoga practice, and to start to shape lean, long muscles and have lots of fun at the very same time! Both advanced and beginner yoga students will be able to benefit from the unique series of sequences. They will teach you how to executive the correct form as well as build a very strong “body-mind” connection that will allow you to call on those muscles of yours that you need after moving into videos that are more challenging. The initial foundation is absolutely keep to being able to effectively and safely progress through the follow two phases.

Phase 2 - Transitional Flow


In this phase you will learn how to properly combine the moves that you learned during Phase 1 into a very smooth flow that allows you to burn even more calories and raise your heart rate! By this point you will have become more comfortable with the basic moves, so now it is time to mix things up so that your body has to guess and is forced to change and adapt for the better! The focus on all of the videos in this phase are on the large muscle groups. There are 3 work videos in this phase: Core, Lower Body and Upper Body.

You will be working on your transitions going from one pose over to the next one. It feels very good to learn how to link these poses together, and it enable to you focus on the present instead of allow your mind to wander aimless. It is like meditation on the move!

Phase 3 - Mastery Flow


During this phase be prepared to kick things up a notch! Now is the time to take everything that has been learned during the first two phases and combine it into a searing hot sequence that fires your metabolism up and will transform your body completely and in way that you never could have imagined could be achieved through yoga.

Each video’s layout varies slightly from the previous videos. Each pose has a lot of repetition to really encourage fatigue of the desired muscle. You will also be guided through a certain combination of lower and upper body compound movements. They have been designed for getting the most done within the shortest time possible. The muscles that are targeted will provide you with that sexy hourglass shaped body that you have always dreamed of.

Phase 3 has been designed to help get things spiced up, reinvigorate and reenergize your mental focus and maximize the amount of weight that you can lose.

Yoga Burn Bonus Videos

Along with the 3 phases videos you also get 4 awesome bonus videos:

  • Tranquility Flow
  • Tips & Tools
  • Beginner Flow
  • Pose Tutorials

You are strongly encouraged to fit in the Tranquility Flow video if you have the time, since this video focuses on increasing your overall happiness, self-confidence and emotional well-being. I am sure that you will agree with me that happiness and confidence are two of the most attractive, sexiest attributes that any women can possess.

>>Visit The Official Site here,

What You Should Know

If you haven’t done any yoga or workout exercises before, then you should know that when you start with these yoga exercises, that you can get sore and you most likely will feel some pain. That’s normal and nothing bad. On the other side, you might also start feeling more flexible and energized, which are the positive effects of doing these yoga exercises.


  • Zoe seems really nice and is really friendly in the videos.
  • Super easy to follow along yoga instructions.
  • Zoe is really a great instructor.
  • Feeling energized after the exercises.
  • Good for stretches.
  • Everything is well-organized.
  • You get the digital as well as physical (DVD) version of the program.
  • 60 day money back guarantee.


One thing which I really didn’t like was all the emails I received after purchasing the product. It’s not a real con related to the product and I understand that they all do marketing and want to sell more stuff. However it still could have been fewer emails. If there weren’t some good motivational ones included, I would have unsubscribed after the first few days.


Who Has The Yoga Burn Program Been Designed For?

Yoga Burn has been designed from women from all walks of life you are prepared to take the time and closely follow this yoga program that promotes healthy and natural weight loss without needing any potions, powders or pills. If you would like to get in shape and lose weight without needing to spend hours and hours inside a gym or lifting heavy weights all the time, then the Yoga Burn program can be the perfect fit.

Can The Yoga Burn Program Be Done When I Am Pregnant?

Yes, absolutely. If you are pregnant, it is recommended that you take full advantage of the programs bonus videos entitled The Tranquility Flow and The Beginner Flow, which are perfect during all Pregnancy stages. You are also provided with a comprehensive list of modifications that you can use during each of your pregnancy’s trimesters. What is even better is that Yoga Burn is ideal for helping you recover after having your baby so you can begin to get fit right from the comforts of your home!

What Is Different About Yoga Burn Compared To Yoga Classes?

The first thing is you won’t need to step over sweaty yoga mats in order to find an open space in a crowded and overpriced yoga studio, drive through traffic in order to reach the gym, or have to deal with obnoxious men to perform those same generic exercises in class every week. More importantly, Yoga Burn is a very progressive yoga program that has been exclusively design for women for delivering maximum body shaping effects and fat burning results within the shortest time possible.

Keep in mind that all of the strategic movements that have been built into the program have been done for this sole purpose, which is what makes it so utterly and completely unique from all of the other programs that are currently available. Yoga Burn has been specifically designed to meet the challenges and needs of regular women who would like to lose weight, shape up and experience all of those incredible benefits that this progressive and professional yoga program offers, and all on your own time and from the comforts of your very own home.

The Yoga Burn Review Conclusion

With Yoga Burn you’ll get a great workout program, which you can easily do from the comfort of your own home. It’s well worth the investment in your body and health. To get your own copy, click on the button below.


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How To Overcome Dieting Depression

Every female, who has tried to follow a dieting plan, instead of a specifically designed weight loss plan for women, has faced those times when the only exciting thing about life was the number of pounds of weight, one had lost. You have to give up a lot when following a diet. Most times you cannot eat your favorite foods and you also eat a lot less. Also, your body takes some time to attune itself to the new diet as it tries to lose dependence on the sugar powered energy ups and downs through the day.

There are times when the weight does not go down, no matter how hard you try. In such cases, you may feel anxious and wonder, whether you’ll be able to achieve your weight loss goals. Health experts are of the opinion that if you do not have your mind in the right place, your dieting plans are unlikely to succeed. It does not matter that you follow the best weight loss plan for women and have your diet chart designed by a celebrity nutritionist.

You are going to have negative feelings during dieting. You must accept it and prepare for it. However, help is at hand, as there are a few things that can save you from going into mental lapse and prevent giving in to your negative feelings. But you have got to do it on your own.

Momentum Is Important

Most of the people, both men and women, start dieting as a ritual each year. Most of the times, they do not have a monthly or daily commitment but they have to give it a try to feel that they have not given up.

These people go into a deep depression whenever they are unable to keep on track. They feel like a failure in their own eyes and also in the eyes of others.

It is important to understand that everyone wants you to lose weight. Everyone wants you to go on and keep your commitment. But this also increases the pressure to succeed. It is possible that you may start dieting without any plan on a random day.

In fact, most likely you will also make a New Year resolution to lose weight this year. However, your enthusiasm is always short lived, as you do not see it as a journey but as a challenge to be won. Your body needs time to make changes to live with the new normal. Your body does not like changes and sudden physical exercises are going to face a plot of resistance.

Like everyone else, you won’t care about your weight on some days. However, on other days, you will get frustrated about the progress on your weight loss journey and you will suddenly decide to quit.

Quick Weight Loss Plans & Extremes Don’t Help

Most of the people who start dieting are desperate to lose weight. It doesn’t matter whether you are looking to lose 10 pounds or 200 pounds, you will have the same feelings. However, most of the times you will take drastic measures to achieve your goal, in a fit of desperation.

Acting in desperation is never going to work for you. Even if you manage to lose weight in short term, you won’t be able to maintain that weight on long-term basis. Your ultimate goal is to lose the weight permanently.

Health experts say that the healthiest way to lose weight is to lose it slowly. But, our fast-paced lifestyle does not allow us to accept that. Everyone wants to follow the latest fad that tells them how they can shed close to 12 pounds in seven days and look amazing on the beach.

However, when you start losing weight at a fast pace, your body is going to think that something is not right. It’s going to work in a counter intuitive manner. Your body will think that it is starving and may go in to survival mode. It will fight desperately to keep the stored fat.

On the other hand, healthy foods provide proper nutrition to your body and do not starve it. It is possible to keep hunger at bay by eating good food. If you create a calorie deficit that is above the healthy limit, it is going to do much more harm to your body than good.

It is, therefore, recommended to eat alternate foods. For instance, instead of snacking on chips and cakes, you may snack on raw broccoli or carrots.

It is also important to drink enough water to keep hunger at bay. It also helps in removing toxins from the body. In this manner, you will lose weight but you will lose it in a healthy manner.

It is important to realize that most of the fad diets are not good for your health. Any fad diet that forces you to act desperate and do something extreme to lose weight is not good for you. Many popular fad diets such as the cabbage soup diet and the protein diet completely eliminate other food groups and that is not healthy for you.

You may not believe this but there are people in the world that would swallow cotton balls soaked in gelatin to fill up their belly. You should not fall into this trap. Remember that proper nutrition is the key and you should always feed the recommended amount of calories to your body.

It is important to eat a lot of fresh vegetables and fruits. If you like to eat meat, it is important to eat healthy options such as chicken. Also, do not eliminate your favorite foods completely. Instead, go light on them.

Take It One Day At A Time Is Best

(image)It goes without saying that falling off of the wagon can be easy if you are keeping yourself from what you love. If you are dieting and restricting yourself, you have to go through somewhat of a grieving process for the goodies that you are giving up. Even though it may sound like a good idea, you want to stay away from having a splurge day as it will still mean restricting yourself for the majority of the week. This can lead to bringing on the days when you are allowed to enjoy whatever foods that you want.

When you think about it further, you should not be using words such as guilt, allowed or can’t as you are an adult. Being an adult will mean that you have the ability to make much healthier choices without having to set any sort of rules or guidelines for yourself to follow. Instead, you can learn to listen to your inner hunger cues instead of constantly being faced with a long list of food items that you have labeled as taboo. This will be better for you in the long run as you will be able to foster better habits that will be able to last throughout your lifetime.

Forget about the idea of failing when it comes to a diet as there is no such thing unless you simply quit and give up for good. Even then, this is a choice that you will make and you always have the ability to backtrack and make healthier choices. Whenever you are faced with more calories in a meal than you want to be consuming, you can:

- Take some of the meal home with you so that you may enjoy leftovers later on.

- Figure out just how many minutes of exercise can be done within the week to help you work off the extra calories.

- Eat the meal until you feel naturally full and simply choose lighter meals throughout the rest of your day.

Remember that it is never going to be healthy to beat yourself up as you can get back on track by simply making a conscious effort. Learning to forgive while fostering self-love is going to help you learn how to battle your demons with dieting and get yourself to a way of mindful eating, beneficial exercise and good well being.

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Clean Eating Playbook Review – Is Celeste Bennett’s Program The Real Deal?

Hey Daniel here and welcome to my Clean Eating Playbook review. Here you’ll discover all the facts about this new weight loss program. Plus you’ll also find out what it is all about, how it works and most importantly if it will work for you. If you have gone through the review and still have some questions, then you can use the comment form at the bottom of the page to post them.

We are what we eat! I’m sure you also have heard this well known slogan before. This is especially true when it comes to how our bodies react to what we eat. Don’t except your body to always be happy if you only put in “crap” food. It doesn’t matter how much exercise, fitness or weight training you do. If you eat “crap” most of the time, your body won’t be that happy.

What Is The Clean Eating Playbook All About?

This new book is NOT about dieting at all. It’s about a lifestyle choice and approach to food preparation and eating clean. Processed foods are not good for us and our bodies. They do not only put all the fat on our bodies but they are also known as one of the contributors to many health ailments. Within the clean eating playbook you’ll easily learn how to avoid the processed foods and how to move to a clean eating approach.

How Does It Work?

Since this isn’t about dieting, it’s easy to explain how it works. There’s nothing really to follow like eat x or y at 7.00 or 8.00 AM or anything like that. The Clean Eating Playbook includes more than 70 different clean eating recipes which you can choose from. This makes it really easy to get started with the clean eating lifestyle and that’s all what it is about.

The Components

The product consists of 3 different components. The main ebook, which is the playbook, the cheat sheets  and an audio which is the interview with Laurie Dickson.

The Main Playbook

(image)This is the “Bible” of the clean eating lifestyle. It contains 103 pages and like with any book, it starts with the story about the creator. In this case Celeste Bennett. Then you’ll learn what clean eating is all about (chapter 1), how to get started (chapter 2) with it. Chapter 3 includes a few tips on how to sty motivated and not quit which will help to not give up. Chapter 4 includes the 70+ amazing & delicious clean eating recipes which Celeste has found to be very good.

These recipes fall into 8 categories, so you’re sure to find something that will suit your needs for practically any meal of the week.

These include:

  1. Smoothies
  2. Breakfasts
  3. Snacks
  4. Salads
  5. Vegetables
  6. Soups & Stews
  7. Main Dishes
  8. Deserts

For the most part, each of these recipes can be created in 30 minutes or less. There might be a couple that might take a few minutes more, but for the most part, Celeste has tried to keep these to under 30 minutes for saving time and convenience.

Basic Clean Eating Foods List

At the end of the main book, there’s a list of foods. In the beginning especially, at times it can be quite confusing as to what foods are considered “clean”, and which foods a person should be eating. This list helps a lot with that and it includes the following food groupes:

  • Oils
  • Fatty proteins
  • Lean proteins
  • Flours
  • Sweeteners
  • Fruits
  • Vegetables
  • Fruits used as vegetables
  • Legumes
  • Superfoods
  • Dairy
  • Misc
  • Carbs/Starches

Bonus #1: Celeste Bennett’s Clean Eating Cheat Sheets

(image)These bonus cheat sheets include some more beneficial tips about the clean eating lifestyle. Plus it also includes a table containing all of the safe foods in all of the different food groups.

Bonus #2: The Laurie Dickson Interview

(image)This is an interview with World renowned fitness expert and model Laurie Dickson. With several world class fitness model & bodybuilding titles to her credit.

Straight from a woman who “walks the walk” as a fitness coach and trainer every day of her life. The interview includes topics like eating well, fitness tips, dietary needs and more!

I found this a very inspirational interview.

What I Liked Most About The Playbook

I really loved, that this isn’t another diet where you have to follow some strict guidelines to be able to lose weight. It’s a real eye opener and includes so many great, delicious recipes. Plus I also liked, that it includes a huge list of clean foods, which makes it really easy to change to a clean eating lifestyle.

Will It Work For You?

This depends completely on you. If you’re willing and ready to invest the time and efforts to change your lifestyle to a healthy clean eating lifestyle, then this definitely will work for you. Not just for the next few weeks or month but for the rest of your life and if you keep eating clean, then you’ll not only lose the unwanted weight, but you’ll also be able to keep it off.

Is It Easy To Follow The Clean Eating Playbook?

I’ll be completely hones with your here. At the beginning you will be fighting with yourself a bit. This is because all of us have grown into the way we chose to eat for many years. So yes, throwing a curve ball into your regular daily habits, and sticking with things, does indeed take some motivated discipline.

However, as soon as you have followed the clean eating lifestyle for a while you’ll get used to it. Clean eating will becomes as “normal” as it was, eating all the other food. So to answer the question, following the clean eating lifestyle isn’t difficult at all.

Who Is The Clean Eating Playbook For?

This playbook is definitely for everyone, not only for those who want to lose weight but also for those who want to move to a healthy, clean eating lifestyle,


  • Lots of good content
  • Includes a lot of clean eating recipes
  • Includes a great and very helpful list of clean foods
  • Comes with really great and helpful bonuses.


Honestly. I can’t think of any real cons. If I have to come up with some, then I would say:

  • It’s only available as digital download, no hard-cover copy.
  • You need to be ready to change some of your habits or even change your lifestyle completely to achieve your goals (which isn’t really a bad thing if you consider the health benefits you might get with that).

The Clean Eating Playbook Review Conclusion

[wp-review id=“1285”]

To get started with clean eating and changing your lifestyle to a healthier one, click on the button below.


Questions & Answers

Is the clean eating suitable for vegetarian and / or vegan people?

Yes definitely. The clean eating food list does contain food types for every style, also for vegetarians and vegans.

Are there any supplements needed?

No. There aren’t any supplements needed. Since this is all about clean eating and not a dieting plan, it doesn’t require any supplements at all.

Are these every day meals?

Yes, the recipes can be used for your every day meals.

Got any questions?

If you have any question, regarding the clean eating playbook, then please leave a comment below and I’ll try to answer them as good and as soon as I can.

Click Here To Get Started With The Clean Eating Lifestyle

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Workout Routines For Women At Home – Venus Factor Workouts

“Abs are made in the kitchen” that’s what they’re all saying now, and while it’s true diet is the major factor in weight loss, exercise helps a lot in this journey. And besides, who wants to lose all that fat only to find out they have a flat bum and no womanly curves underneath? Not me. Unfortunately I can barely afford a gym membership, but I really can’t afford the extra travel time there and back again, so the best option to save time, and willpower (especially on weekends), is to use workout routines for women at home. And the Venus Factor has a whole program that strengthens muscle for improved fitness and muscle tone.

Video: Venus Factor Exercises For Women At Home

Click Here To Try The Venus Factor System >>

Just 30 Minutes A Workout

This was the biggest drawcard for me, just 30 minutes to complete a workout. The thought of working out for an hour just exhausts my willpower so I can’t even be bothered starting but 30 minutes can be done as soon as I get home from work before I need to cook dinner, or on a weekend afternoon after spending a day out or before heading out for the night. So 30 minutes is easy to find but, bonus, you only need to work out three days a week. This is getting better and better for me. It’s not that I hate exercising, I actually enjoy it once I get going but I think the idea of having to do something every day for a long time feels more like work than ‘me time’. Also the program is 12 weeks long. While this seems long when you think how little work you are doing each week, just an hour and half. Doing this for 3 months sounds pretty good. I have a plan in front of me so I don’t need to think about or plan my workouts for the next several months.

Even though the workouts are only 30 minutes, they don’t try and fit of lot of complex things in there or have you moving non-stop. They are really simple and well laid out; how many sets with how many reps and how long to rest in between. Some days are basic resistance training; one exercise like a push up, repeated 10 times, then rest for 60 seconds, then do 10 more push ups, rest again and then one last set of 10 push ups with a rest and then move onto the next exercise and do it all over again. So simple and I love that it outlines all the rests. This was how I knew I could do it. So even though it’s a ’30 minute’ workout, that includes a warm up and a stretch and rest time in between so really you’re only working hard for 15-20 minutes. It doesn’t get much better than that.

Other times the plan follows more of a circuit style training where you’ll complete a set of each exercise once then move onto the next until you finish the list. Then you go back to beginning and start again. You do this three times but again you get rests in between each set so you don’t fatigue yourself. The workouts then get progressively more detailed with several mini circuits that you complete. Even though it seems like you’re not actually working out for much of the 30 minutes you definitely feel a burn but then don’t have to push yourself like crazy or use up all that willpower, which in my case, I need it all to avoid over eating or eating the wrong things.

The Venus Factor Program Overview

(image)In week one the work outs are simple, mostly isolated exercises, like push ups and dips for upper body, squats and lunges for lower body and planks and side planks for the core and back. Some exercises have a couple of movements like a squat and press, first you squat then as you stand up you press your arms up high, when you bring them back down to your shoulder level you squat your lower half again. ‘Bringing sexy back’ as in sexy shoulders, back and butt!! These are simple compound exercises and become a more dominant factor as the weeks go on as they allow you to work more of your body at once. So now you’re maximising your effort into an already short workout.

So week 1 is simple, but by the time you’re halfway through you’ve got a grasp on compound exercises and the workouts are structured like circuits and you start increasing your reps on some exercises. This then progressively keeps increasing up to week 12 where you go from 10 reps per set to as much as 15 reps depending on the exercise. You’ll also be planking for a minute and half. The exercises also change up a bit. You’ll still do a lot of the basic movements but you’ll add in more compound movements and variations so you’re always challenging different muscles in your body, or challenging them in different ways. I will always look fondly on the day I did 10 push-ups on my toes when I started off struggling to finish 10 on my knees.

The workouts are also quite balanced in that they incorporate both body resistance and weight-assisted training. Weight assisted exercises are great because they allow you to adjust the resistance so you can work at your own level. The aim is to start feeling a burn by the 8th rep so you have to push just a little to make it to the last rep. this is great when you want to ramp up your push or if you need to pull back because of injury. Body weight exercises are great because they make for great challenges. Working out this way means there is little equipment needed and if possible, a lot of it can be substituted with items around the house. I used 1L bottles of water for dumbbells and a shopping bag full of books for deadlifts.

Venus Factor Workout Videos

There’s a really good video gallery within the members are and you get great instructions for all those different exercises. They were really helpful for me, since I haven’t been a fitness guru and didn’t know how to perform all of those exercises. Below is a screen shot of the members are with the videos:



Between week one and week twelve the workouts get more intense to consistently challenge you but the amount of time does not increase so you only ever have to commit 30 minutes a day, 3 times a week. I believe this is the definition of work smarter, not harder. But as mentioned in the beginning, diet is the most important factor if your goal is fat loss, because if you’re not eating right it doesn’t matter how much exercise you do, all that sexy tone will still be hidden underneath the fat. This is why the Venus Factor Workout is so great. It gives you all the nutritional information, the diet plan, the why, when and how of eating and eating right but without extreme methods or even restriction of any food type, great for my weak willpower, plus the workouts that work best to make us ladies into fat burning machines.

Click Here To Start Losing Weight & Getting Fit With The Venus Factor System >>

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