“Take a bite out of that apple, finish your milk, and get the hell out of my chow hall!”

Apparently my five minutes for lunch were up and the drill sergeant was making sure I wasn’t going to steal an extra second.  Or an extra bite.

I was at Ft. Benning, Georgia going through Basic Training to become an infantry soldier.  The training was rigorous, the sleep was short, and the food was intentionally sparse.

We were given three meals each day – breakfast, lunch, and dinner with no snacks in between meals.  Our allotted time for each meal was literally five minutes from the time you sat down to the last bite you were allowed to put in your mouth.  This time restriction naturally lead to calorie restriction.  And the calorie restriction helped turn a bunch of soft young punks into a platoon of lean and fit soldiers.  For me personally, that meant going from 175 pounds to just under 150 pounds in eight weeks.

The importance of proper eating habits cannot be over emphasized in regards to your weight loss quest.  I will go as far as to say that what you eat is THE most important factor in reducing your body fat.  And you have to keep in mind that even food that is good for you will pack on the pounds if you eat way too much of it (how do you think bodybuilders get so big?).  Below are a few guidelines that will help keep you on track without having to actually count calories or have a drill sergeant stand over you with a stop watch.

-> Most veggies you can eat with reckless abandon. Spinach, broccoli, celery, asparagus, and kale are a few examples of vegetables that you can eat as much of as you like without hindering your weight loss efforts.  Just keep in mind that these vegetables should be eaten raw or lightly cooked and without any sauces to qualify as “reckless abandon” foods.

-> Many fruits you can eat without being overly concerned with quantity. Apples are my favorite here – and I will often eat as many as 3 apples per day when trying to get lean.  Blueberries and grapefruit are other excellent fruit choices.  A few fruits that I have seen give clients trouble when eaten in high quantities are bananas, cantaloupe, mango, and honeydew.

-> Monitor your meat. Yes, I am a fan of meat as part of your weight loss nutrition.  Beef, chicken, turkey, pork, and fish are all fine as long as they are relatively lean cuts, cooked properly, and eaten in a reasonable quantity.  So what is a reasonable quantity?  The palm of your hand is a good guide for most people – and that goes for both the thickness and size of the meat selected.  To get a little more specific, 4 – 6 ounces (staying as close to 4 ounces as you can) is good for most people.

-> Don’t go nuts with the nuts. Many nuts are loaded with healthy fat and other nutrients but they are easy to over eat.  I’m a big fan of almonds because they are easy to count.  5 – 8 almonds will be about the right amount for most people when snacking.  Another good guide for nuts is a single layer in the center of your palm – not your entire palm, just the center.  And whether you eat almonds, walnuts, cashews, or macadamia nuts, be sure to get them raw which means no additional sugar, oils or salt.

Avoiding sugary snacks and other junk foods are obviously important when you are trying to lose fat.  Eliminating starchy carbohydrate foods like bread and pasta is also important, though less obvious to many people.  But limiting the quantity of even some of the foods that are good for you, can seem counter-intuitive and be a difficult concept for many to grasp.  But getting frustrated about it is like getting frustrated that the sky is blue when your favorite color is red. 

Train hard!

- Vic Magary

Men Click Here for a FREE presentation with unique tips for losing your belly fat and getting ripped six pack abs.

Women Click Here for a FREE presentation with a few “weird” tricks for losing your tummy and getting flat sexy abs.










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• Gym Junkies -  This was my old blog where I wrote about hardcore fitness training.  There’s tons of great articles, videos and posts over there.
• Critical Bench – This is Mike Westerdal’s excellent site on strength training – it has loads of articles from 10 years, and one of the best bench press resources.
• Motley Health – This site has some excellent articles on fat loss, as well as having a site owner who actually answers readers questions.
• Isabel’s Blog – This is the blog of Isabel De Los Rios who is a CHEK certified nutritionist.  She has some great blog posts & videos on losing fat and being healthy.
• Vince Delmonte Blog – Vince’s blog has some great tips for building muscle (especially for skinny guys)
• StrongLifts – This site is run by Medhi, who puts out some great workout plans and tips for beginner-intermediates who want to put on muscle

One of the toughest things for men and women to do is to lose the fat from the lower part of their belly (especially as you get older)

There are many reasons why this type of fat hangs around, but let’s get down to what you need to do to get rid of it…

#1 – Cut out Whole Grains & Dairy

I’m assuming you already have a good diet if you’re worried about your lower abs…

When it comes to showing off those lower abs, the #1 priority will be your nutrition.  You can do crunches and situps to your heart’s content, but if you want to actually see your lower abs, then you’ll need to dial in your nutrition…

My recommendation here is to knock out all whole grains and dairy products.

The main problem foods usually are…

- Milk

- Yogurt

- Ranch Dressing

- Rice

- Bread

- Pasta

- Cereal

By eliminating these foods you’ll see major loss in belly fat especially in your lower abdominal region.  Once you have the nutrition down, you’ll need to focus on some harder ab exercises that work that area…

These include exercises like hanging leg raises and v-ups.

Once you follow the nutrition guidelines above and start doing some hanging leg raises, you’ll easily begin to lose your lower belly fat. If you’re more than 10 % bodyfat then you should just focus on losing stomach fat.

Good luck!

Men Click Here for a FREE presentation with unique tips for losing your belly fat and getting ripped six pack abs.

Women Click Here for a FREE presentation with a few “weird” tricks for losing your tummy and getting flat sexy abs.

Ever since I started The 31 Day Fat Loss Cure I’ve gotten loads and loads of feedback from people who have lost 20+ lbs in just 31 days from using the program.

However, one of the biggest shocks to me was that people were losing tons of stomach fat WITHOUT even doing the exercises…

Take this woman for example, who posted her results on the Facebook Fan Page…

She lost 28.6 lbs in just 31 days!

Ive gotten numerous stories like this, and even stories of people losing up to 36 lbs by just following my nutrition guidelines from the 31 Day Fat Loss Cure.   Here’s the 3 secret foods you MUST eliminate from your diet if you want to lose stomach fat…..

#1 – No Sugar (artificial sweeteners included)

In many diets, sugar is the number one culprit when it comes to putting on weight, especially around your stomach.  Simply by eliminating sugar, most people can lose 10 lbs in one month.

Some of the main foods that you need to look out for would be…

-> Soda (even diet soda)

-> Juices and Sweetened Teas (orange juice, apple juice etc…)

-> Processed Foods

Make sure you read labels and see how much sugar is in the food you are eating.  If you are following the nutritional guidelines from the 31 Day Fat Loss Cure, then you wont be eating many foods that have food labels, so sugar should not be too much of a problem.

#2 – No Whole Grains

Usually when I tell people they need to stay away from whole grains, they look at me with a puzzled look.  Food companies and the government have been telling us for years that whole grains are part of a healthy diet.

BULLSHIT…

Your body was designed to eat meat, fruits, vegetables, nuts & seeds.  Not processed foods like bread, cereal and pasta.  Foods such as whole wheat bread and whole grain cereal are marketed as healthy, yet when I ask clients to drop these from their diet they ALWAYS lose fat, and feel so much better.

You’ll instantly notice you have more energy, feel better and you’ll probably lose 5-10 lbs of stomach fat in just a few weeks…

Some of the main culprits here would be cereal, bread, pasta, rice and corn.

#3 – No Dairy

Dairy is another one of those things that people think they need for “bone health”.  Well guess what… Calcium helps you have strong bones, and you can find plenty of that in foods like spinach leaves, nuts, oranges, broccoli and celery.

Not only is dairy calorically dense, but its also VERY processed.  One of the big things I preach is staying away from processed foods and making sure you focus on real foods!

The main culprits when it comes to weight gain with dairy are yogurt, milk, ranch dressing and cheese (note: eggs are not considered dairy, they come from a chicken, not a cow).

If you were to eliminate just these 3 foods from your diet (sugar, whole grains, dairy) then I guarantee you will easily lose 20 lbs+ of stomach fat.  If you add in some of my killer workouts then you’ll lose even more!

Conclusion

Is this diet simple?  Yes!  Simple doesnt necessarily mean easy.  For some people dropping these foods is a major lifestyle change and they would rather just bitch & moan about being overweight instead of doing something about it.

However, others like the lady above will take action and end up losing the most fat of their life in just a few weeks.  It’s up to you!

Give this a shot for 2 weeks and see how you feel and look.  I guarantee you’ll be SHOCKED by how much better you look…

Men Click Here for a FREE presentation with unique tips for losing your belly fat and getting ripped six pack abs.

Women Click Here for a FREE presentation with a few “weird” tricks for losing your tummy and getting flat sexy abs.

How To Make Money With Affiliate Marketing

(Even If You’re Broke)

By Justin Goff : Affiliate Manager & Co-Owner Of The 31 Day Fat Loss Cure

This is going to be an indepth post, but well worth the read.

Like everyone else, I started out in affiliate marketing with no money to my name.  But by using a few free strategies, I was able to make over $10,000 a month within just a few short months…

If you really want to make money online and you don’t have much to spend, here are a few of my favorite strategies for making money…

1. Article Marketing / Blogging

Article marketing isn’t as easy as it once was – but it’s still a very profitable strategy if you do it right.

Here would be my strategy for article marketing and blogging…

-> Setup a blog (either on your own domain or for free with blogger.com)

On your blog you’ll want to basically just write a boat load of keyword rich content.  Head over to the Google keyword tool (or Wordtracker) and look up a bunch of long tail keywords that have a relatively low amount of competition.

Now this next part might scare some people off (and that’s good).  You’re actually going to have to do some consistent, dedicated work.  I want you to write 10 keyword targeted articles EACH day.  Each article should take you about 20-30 minutes, so you can get this done in 3-4 hours.  If you only have 2 hours, then shoot for 5 articles.

Keep writing articles, and then also work on getting some back links to your blog/site so that your articles will rank better.  The keywords you want to be targeting should be based on different things like diet, nutrition, fat loss, belly fat, workouts etc…

Now at the end of each post and within the posts you’ll want to link to The 31 Day Fat Loss Cure with your affiliate link.  Try to put it in the content at least 2-3 times in each post.

You can also add some of our banners to your sidebars, which will help send sales (just remember to use your affiliate link)

Now if you want to do even more, you can take your 5 articles and also submit them to a site like EzineArticles or Squidoo.  These sites rank very well because of their authority.  You can also link to the 31 day fat loss cure from your article (and even link back to your own site to help increase your search rankings)

If you consistently write 5-10 articles per day within a few months you’ll be making some very good money promoting The 31 Day Fat Loss Cure.

2.  Yahoo Answers

I’ve been playing around a bit with Yahoo Answers after I saw a post about it on PPVPlaybook.  Yahoo Answers is a very underutilized way to get loads of free, targeted traffic.

Here’s how you can make some money with it…

1. Get a domain name that you can forward your 31 Day Fat Loss Cure affiliate link to.  So grab something like FlatBellySecrets.com or 31DayAbs.com

This domain will forward to the sales video and track your affiliate link…

2. Go to the Diet/Fitness section of Yahoo Answers and start answering a few of the questions.  Make sure you give real answers and actually help the people…

Basically on Yahoo Answers you start with 100 points, and then as you answer more questions you get more points.  I think you need to get 240 points to be able to put active hyperlinks in your answers…

This will take you about 3-4 days of answering questions, and then you’ll be able add hyperlinks.

So once you can add hyperlinks you answer the questions about diet/fitness and then you’ll link to the domain you have that forwards to the 31 Day Fat Loss Cure sales page…

So it would be something like this…

Q.  Whats the easiest way for women to lose belly fat?

A.  Hey Jen, here’s what I did that worked really well.  I cut out all sugar and artificial sweeteners from my diet.  I also cut out all dairy products for 3-4 weeks.  In just a few weeks I lost 12 lbs from my stomach.

Some of these techniques are a little controversial, but they work.  I got a lot of the info from this video here YOURWEBSITE.COM

—-

Now if you were to do this everyday and answer as many questions as you could – then you could probably make $100 a day pretty quickly.

The key to doing this without getting your account banned is to make sure that you also answer other questions as well and make your account look “natural”

So there you have it.  Two simple ways to make good money with affiliate marketing even if you don’t have any money to spend on paid traffic!

If you have any questions about promoting The 31 Day Fat Loss Cure please let me know.  Im here to help you.

- Justin Goff

31 Day Fat Loss Cure Affiliate Center

Contact Me:  justingoff {at} gmail.com or skype/aim me at JumboPickles

P.S. – If you got some new ideas out of this article please click the “like” button below to share it on Facebook

Other Articles You Might Like…

- Facebook Ad Secrets
- How To Make $1000+ Per Day
- Hypnotic Ad Writing
- Facebook & Plenty Of Fish Ad Examples

Facebook & Plenty Of Fish Ads That Are Working…

by Justin Goff – Co-Owner & Affiliate Manager for The 31 Day Fat Loss Cure

I’ve had a few people email me with questions about what’s working on Facebook and Plenty Of Fish for us…

Here’s 2 examples of ads that will help you with your campaigns…

1. Provoke Curiosity

This is especially important if you’re doing a CPM ad… Check out some of the ads below that we are running on Facebook.

2. Niche Down Your Message To Match Your Market

Remember when you used to see the ads on Facebook that said “26 in Columbus?” – Well Facebook doesn’t allow those anymore, but Plenty Of Fish doesnt have a problem with you doing super targeted aggressive ads…

See how targeted that is?

Plenty Of Fish allows you to narrow in on these small niches and you can be super targeted without having to worry about your ads getting denied.

Now that you have an idea of what works, here’s a few angles you can use with the ads…

3. Angles You Can Use For Your Ads

-> Foods That Are Secretly Making You Fat…

The food ads seem to be doing really well. Basically in our sales video we go over some of the foods that secretly make people fat (which are whole grains). So you can make ads catered around this point which is basically foods such as corn, wheat, rice etc…

-> These Exercises Burn 9x More Fat Than Cardio…

The 31 Day Fat Loss Cure is based on something called “interval training” which has been proven in studies to burn 9X more fat than long slow cardio workouts (such as jogging). Most people are shocked when they hear this, so this is a great angle to use in an ad…

Hope these tips have helped you…

If you have any questions about promoting The 31 Day Fat Loss Cure, feel free to email me directly (justingoff {at} gmail) or hit me up on Skype/AIM (JumboPickles)

- Justin

For more info on becoming an affiliate check out the affiliate center…

P.S. – If you learned something from this post please click the “Like” button below to share it on Facebook…

So you want to look like Jake Gyllenhall in this summer’s big movie The Prince Of Persia?

I can help you do that…

In this article I’ll lay out for you the exact workout Jake used to get ripped for The Prince Of Persia.  I’m going to go over his workout and his diet, and then at the end I’ll give you a chance to check out a full program that is very similar to what Jake used…

Jake Gyllenhall’s Workout

- When it came to Jake’s workouts he didn’t do any single joint exercises such as bicep curls or leg extensions.  everything was compound movements so that he could hit all of his major muscle groups.

- This means he was doing workouts with squats, deadlifts, pull ups, shoulder presses and push ups.  You can do these with either a barbell or a dumbbell

- Jake was hitting the gym 4-5 days per week when preparing for Prince of Persia

Sample Workout From Jake’s Prince Of Persia Workouts

This is what one of Jake’s workouts would look like…

8 Barbell Squats (4 sets)  (do not use the Smith machine, barbell or dumbbells only)

3 Supersets of maximum number of pushups and pullups ( example… 17 pushups followed by 8 pull ups)

Hanging Leg Raises (3 sets)

2 Sets Of Planks

As you can see compared to a bodybuilding split, it’s actually not a lot of volume, but these workouts are perfect for guys who want to get the “lean and muscular” look that Jake was sporting in Prince of Persia.

Now in addition to the workouts, Jake was also dialed in on his diet.  Here’s the main foods he was eating.

Jake Gyllenhall’s Diet For Prince Of Persia

Foods he stayed away from…

-> Wheat (this can cause lots of extra body fat, check out this video I made that shows you why that is)

-> Sugar

Foods Jake Made Sure We’re In His Diet…

-> Eggs (with the yolk)

-> Lean Meats (ground beef, steak, chicken, pork)

-> Fish (salmon, cod, halibut)

-> Fruits (Bananas and Apples)

-> Vegetables (green beans, asparagus)

-> Nuts (almonds, walnuts)

-> Healthy fats like olive oil, coconut oil and butter

Other than that, Jake was very meticulous about eating 4-6 times per day.  He always had 1-2 snacks such as fruit or nuts, and he was always making sure that he hit the gym 4-5 times per week.

How You Can Look Like Jake Gyllenhall in Just 31 Days

I’ve helped many guys get ripped and lean in just 31 days before…

Take for example Mike Mcneil (pictured below).  Mike was roaming around with a pot belly before I got to him… Now he’s sporting a lean six pack and has a nice set of ripped arms and a sculpted chest.

I coached Mike for 31 days, and he used the plan I talk about in this video to get the body you see below…

Make sure you check out the video if you want to look like Jake Gyllenhaal in Prince of Persia (or if you’s like to look like Mike).  Click here to watch the video…

- Vic Magary

Former Army Soldier, Author of The 31 Day Fat Loss Cure

Quick And Easy Meals When You Don’t Have Time To Cook

In this video you’ll see a few of my favorite quick and easy meals that require no cooking at all!

3 Healthy Stir Fry Chicken Recipes

In this video you’ll see 3 of my favorite super simple chicken recipes. These are perfect for taking to work!

At Home Bodyweight Fat Loss Workout

In this workout you’ll see one of my favorite home bodyweight workouts. This requires absolutely no equipment and you can do it right in your living room.

Home Leg Workout For Fat Loss

In this video you’ll see one of my favorite leg workouts. I call it Frog Legs 2 – This workout can be done with no equipment at all, and you can do it right in your living room.

Home Sandbag Workout For Fat Loss

In this video you’ll see a sandbag workout I did at home during the holidays this year. The sand bag is a great workout tool because its very easy to use and also gives you incredible fat burning results!

Kettlebell and Bodyweight Workout

In this video you’ll see one of my favorite bodyweight and kettlebell workouts. This workout will really get your heart rate pumping…

For more fat loss information & workouts check out my FREE presentation with my little known fat loss secrets…

In this video I’ll show you some of my favorite healthy meals to make when you have absolutely no time to cook.

In the video you’ll see…

-> my favorite quick breakfasts

-> my easy no cook salad

-> quick and easy dinners

If you’re on the run these are great meals to eat instead of hitting up the drive thru.

- Vic

For more free fat burning info click on one of the buttons below…