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Tips From Fellow Fitness Experts

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I asked a few fellow fitness experts for some of their best tips to share with you.
These are the experts I wish I knew about when I first got started, so I figured
there would be no better way to introduce you to them than to let you hear an
insightful tip straight from them. Please check out their various blogs and
writings as you’ll find they each offer an incredible wealth of knowledge.
Bonus Tip #1 From Amy Clover of Strong Inside Out
The first tip comes from Amy Clover of StrongInsideOut.com. Amy’s blog Strong
Inside Out is an incredible resource for inspiring tips on keeping up your
motivation when the going gets tough. Her down to earth writing style and
passion to connect with and empower her readers makes everything she posts a
must-read. I’ve found this is the “go-to” blog for personal transformation in all
areas of life as well as getting great exercise and diet tips.
Remember Why You Started
Have you ever tried to accomplish a goal while constantly beating yourself down
with doubt? It’s tough, right? Hell, it’s darn near impossible.
In order to change your life with little opposition from your inner negative
nancys, I always advise that you start from the inside out.
Once you have your goal, start visualizing what your life will be like when you
attain it. Now, I don’t mean sit-in-a-corner-saying-Om-while-listening-tochanting
visualization. I mean just give yourself a minute before your workout
every day to really dive into why you’re doing this. Before you reach for the ohso-
convenient donut at work, take a second to remember your goals why you
really want to achieve them.
Change is hard. Remembering why you’re working your body to its limit or
saying no to foods you used to live on, is the key to sticking with it.
Check out Amy’s blog at stronginsideout.com and pick up her free guide “Restart
Your Life”
Bonus Tip #2 From Tom Corson Knowles – Health Author, Blogger, And
Coach
This tip comes from Tom Corson Knowles of tomcorsonknowles.com. Tom is an
expert in health and nutrition and has authored numerous books which you can
find on the kindle marketplace. He offered this in-depth explanation of why it’s
so important for runners (and all people engaged in serious exercise) to get pay
attention to their nutrition. I talk a lot about getting antioxidants, and Tom does
a great job of explaining why they’re so important. It was learning about free
radicals and antioxidants that was a big spur of motivation for me to get into
healthy living in the first place. So enjoy this thought provoking tip!
The Most Important Nutrition Tip for Runners
Most runners understand some of the basics of nutrition – like loading up on
carbohydrates before a big race or marathon to give you energy throughout the
competition. The problem though is that most runners simply do not understand
the damage that long-distance running and elite races can do to the body and
how to prevent it. Yes, exercise is great for the body – it helps build stronger
muscles, a stronger cardiovascular system, and can reduce your risk of obesity,
cancer, heart disease and many other diseases. But there’s also a huge downside
to exercising, especially highly intense exercise routines like running marathons.
That downside is called oxidative stress – and you must protect yourself or face
the consequences!
Oxidative Stress For Runners
Oxidative stress is a natural byproduct of the human metabolism. Basically, you
breathe oxygen and combine it with the food you eat inside the mitochondria of
your cells to produce energy. This process, if you remember from chemistry
class, leads to the creation of ATP (energy). But what you probably didn’t learn
in chemistry class is that there is a dangerous byproduct of this chemical process
that occurs billions of times a second in your body – and that byproduct is called
a free radical or oxidative radical.
A free radical is simply a molecule that is missing an electron. Because it’s
missing an electron, it’s a highly unstable molecule and it will react with and
damage just about any other molecule it comes into contact with. When free
radicals damage the lining of your blood vessels (the endothelial cells), over
time it can lead to hardening of the arteries and heart disease. When free radicals
damage the DNA inside your cells, it can lead to mutations which could
potentially lead to cancer down the road. When free radicals damage your skin
cells, it can lead to wrinkles in your skin. In fact, free radical damage is basically
the process of aging – and oxidative stress (the result of free radical damage) is
linked to cancer, heart disease, stroke, diabetes and every chronic disease we
know of.
So it’s very important to reduce your oxidative stress as much as possible –
especially for athletes. Because as an athlete you’re not just burning a normal
amount of fuel and creating a normal amount of free radicals – in a marathon or
other race, you’re creating a massive amount of extra free radicals. In fact, free
radical damage in athletes has been linked to permanent muscle damage and
overtraining – not something any athlete wants to face.
The good news is that there’s something you can do about it. Your body was
designed to create free radicals – and to protect itself from the damage of
oxidative stress. Your body naturally creates many kinds of antioxidants to
protect itself from this damage – but it’s not enough. In order to protect yourself
as much as possible, it’s crucial to eat more antioxidants from natural plant
sources like fruits, vegetables and berries. An apple a day, keeps the doctor a
way. Sounds cliche but this is one nutrition tip for runners that can pay dividends
in the long term. Just one apple, for example, has over 10,000 phytonutrients or
antioxidants in it – and those are just the ones we’ve discovered! Who knows,
there may be two, three or even ten times that many antioxidants in an apple. We
simply haven’t discovered them all yet, and the majority of the ones we have
discovered we have NO IDEA what they do – all we know is that they’re crucial
to human health. That’s why over 8,000 studies now show eating more fruits and
vegetables reduces your risk of cancer, heart disease, diabetes and just about
every chronic disease we know of.
But the studies don’t just show eating more antioxidants from fruits and
vegetables reduces your risk of chronic diseases – we also know eating more
produce can specifically protect athletes. One study in Austria with the elite
Cobra Forces anti-terrorist force showed that eating more fruit and vegetable
nutrition reduced permanent muscle damage in elite athletes. Not only that, but
the Cobra Forces who were getting more of the fruit and veggie nutrition also
had 50% less days missed on the job due to illness.
Now think about that – how many fellow runners or athletes have you seen who
missed the big race or missed several training days because they got sick?
Imagine how your performance (and health!) would improve if you could
provide your body with that kind of protection. That’s why the biggest nutrition
tip for runners I can make for any runner or athlete is this – do your best to eat as
many servings of fruits and vegetables a day as you can. The USDA
recommends 7-13 servings a day – and for serious athletes, that recommendation
is 13. How many servings of fruits and veggies did you eat yesterday?
This article written by Tom CorsonKnowles, founder of Authentic Health
Coaching. Tom is the host of the #1 Alternative Health podcast show on
Podomatic and blogs regularly about nutrition, all natural weight loss, and
improving athletic performance through good nutrition. Check out Tom’s blog at
tomcorsonknowles.com/blog and pick up his free book with his Top 5 Nutrition
Tips at www.authentichealthcoaching.com
Bonus Tip #3 From Darren Letourneau – Fitness Blogger
This next tip comes from Darren Letourneau of TransformationCheatSheet.com.
Darren shares a really great tip for keeping up motivation. Accountability is one
of the most surefire ways to ensure you’ll stick with your plans, and his method
makes having accountability fun and rewarding.
Join a Transformation Contest
Here is a tip that has started to catch on within the last couple years. Many
people aren’t motivated enough by the health benefits of fitness and nutrition
alone. I can say from experience that a transformation contest is a huge
motivator and keeps you focused on your goal.
Why do Transformation Contests work?
People love to Compete
Most people are competitive by nature and want to win. Take any sport for
example. Players train and practice but are they really giving it 110%? No!
When they make it to the competition or game then you see them put in 110%
effort. Simply working out is like a practice and working out to win a
transformation contest is like playing in the big game.
They Provide Support
Many transformation contests will provide a forum or group for all the
participants in the contest. When you see what everyone else is doing it will
motivate you to do more.
There is a Deadline
Do you ever notice that when there is a deadline it forces you to reach your goal
a lot faster? Create short deadlines that are achievable. Saying you are going to
lose 30 lbs in 2013 is not a deadline. Most contests are 6, 8 or 12 weeks. If you
reach your goal early then set a new one.
There is a Prize
Everyone likes to win something or get something for free. Many contests will
offer up a cash prize. Money motivates people to do many things that they don’t
want to do. Just take a look at the many people that are unhappy at their jobs,
which will prove my point.
I realize that not everyone is comfortable with being in a contest or posting their
pictures up for everyone to see. This doesn’t mean that you can’t benefit from
this tip. I’ve seen people have contests with coworkers or a friendly bet with
their friends. This can sometimes work better because you know who you are
competing with and you don’t want to hear them gloating all the time about
doing better then you.
You can check out Darren’s blog at http://TransformationCheatSheet.com and
get his free “15 Critical Fat Loss Mistakes” ebook.
Bonus Tip #4 From Mitch Wright of Home Fitness Manual
This tip comes from Mitch Wright, a specialist in home workouts from
HomeFitnessManual.com. Mitch is a specialist in burning fat and building
muscle with nothing but your bodyweight. He has provided a great routine you
can do at home in only 20 minutes.
8-Count Bodybuilder Exercise
Nothing should stand in your way of of your fitness. In as a little as 20 minutes
you can set yourself up with stronger muscles, add on mass, or even burn
through calories…and all you need is your own bodyweight.
No equipment required.
A great exercise to illustrate this is one that ties in upper body, lower body, and
core development is the 8-Count Bodybuilder exercise.
To get started with the 8-Count Bodybuilder Exercise: start of by standing in a
neutral stance. I’ve seen trainers recommend keeping the feet together, but since
you’ll be squatting down to the floor, keeping the feet at about shoulder width is
much better for the knees.
Next, once you’re down in the squat position (step 1), kick your legs out as if
you’re going to do a Push Up (step 2). Once there, swing your legs out so they go
wider than your shoulders (step 3). From here shoot them back together (step 4),
and drop your chest to the floor, to do a Push Up, (step 5). Lift your body off the
ground (step 6) and drive your legs back into the squat position (step 7). From
here stand up out the squat (step 8).
The beauty of bodyweight exercises is you’re not just focusing on a single
muscle group, but actually folding in multiple groups into the action. An
important tip to follow is keeping your core and hips as tight as possible during
each of the steps.
One idea beginners can start to use this exercise is by turning them into intervals.
A good starting point would be to do 30 seconds of effort paired with 90 seconds
of rest. Go for as many rounds as possible.
For more conditioned individuals, this format can feel easy real fast. So instead
of adding more rounds, close in the effort and rest periods (i.e. 30 sec/60 secs, 45
secs/60 secs, 60 sec/60 secs).
This particular exercise works great as a finisher to a main workout, or as a
quick “pick-me-up” when you’re short on time.
For more bodyweight workout tips, check out Mitch’s blog at
HomeFitnessManual.com
Bonus Tip #5 From Olympic coach Mark Kislich founder of Temporal
Synergistic Method
This tip comes from Mark Kislich, an Olympic coach who runs the blog
http://www.tsmethod.com/blog. Mark reveals one of his most powerful dietary
tricks that is not only simple, but easy to do! A Performance Diet, high in Carbs,
high in Protein, and Ultra effective at burning fat? Sounds to good to be true?
Wait and see…
Unfair Advantage with Insider Secrets from an Olympic Coach
What we do here, we combine two of the most effective fat loss diets into one
performance powerhouse double whammy that, yes, drops fat while feeding the
muscle AND fueling the most gruesome workouts. It’s quite simple, really: we
alternate a high protein day with a high carb day…whilst staying in a calorie
deficit!
Here’s the Short & Sweet… Day 1, Potato Diet: Stuff yourself with all kinds of
potatoes, eat as much and as often as you like. Don’t even worry about calories
or nutrient timing. No other foods allowed. No fats, no extra protein.
Day 2: Boiled Eggs and Cruciferous Vegetables Diet About 10-15 boiled
eggs/day, Broccoli, Cauliflower, Brussels Sprouts etc. to taste whenever you
want, as much as you want.
Repeat starting at Day 1, etc, etc.
That’s it! Watch the pounds melt off, combine with Intervals and Weights
circuits for extra fast results.
Why does it work?
1. The eggs: provide plenty of smart fats and high class protein. Fat and protein
both provide satiety. It’s just a fact that, after only a few eggs, hunger simply
disappears. Works. For everyone.
2. The Cruciferous Vegetables: are what I call a Filler Food, i.e. low calorie cost,
high fiber, high volume. Means they’ll fill you right up. Additionally, they
provide biochemichals that detox estrogen, and that boosts fat loss directly, and
good health btw.
3. The Potatoes: now it gets right interesting! The potato Diet…there’s several
theories on why it works. The fact that it DOES work has been shown in many
different cases: people report insane results across the board. But how come?
Potatoes are high glycemic, right? Right. That’s true. And yet…it just works.
Here’s the theory: RS (Resistant Starch). Turns out, if you heat certain starch
(such as, for example, in the potato), then cool it, it turns into RS. RS behaves
more like a fiber, in that it doesn’t get absorbed…at least not fully. Bottom line:
you get fewer calories from the potatoes than you might think.
Then there’s the fact that it gets boring eating potatoes only, and when bored
with food you tend to eat less of it.
Are those taters are filling? Like nobody’s business.
And one more theory: it has been shown in (animal) studies that when on a
rather bland diet (like potatoes), your body lowers the body fat “Set Point”,
meaning the point at which the body will defend its fat reserves. Meaning that
your body will drop fat more readily than usual. Where normally things start
slowing down around 10-12%, now they start slowing down at around say 7-8%.
So there’s some theories on why the potato diet works. The FACT is: it works.
Combining and alternating these two super powerful nutritional approaches (Egg
Diet and Potato Diet) will give you the best of both worlds (high carb and high
protein) and makes the whole deal even more effective.
Give it a shot for some 3 weeks minimum and see for yourself.
Mark coaches Olympic and other elite athletes for a living. Personally, he’s
obsessed with being as ripped as possible, because…”Once I was Fat, Now I am
LEAN! Oh YEAH, BABY!” Check out his blog over at
http://www.tsmethod.com/blog
Helpful Resources
Looking for more health and fitness tips:
Besides the resources I’ve provided in this book, you’ll want to check out my free
blog, youtube channel, and newsletter with more tips and tricks at:
excuseproof.com
www.youtube.com/excuseproof
www.twitter.com/excuseproof
www.facebook.com/excuseproof
Also check out my other book “How To Stick To A Diet” for in-depth
motivational tips that takes many of the tips here and goes much deeper at:
http://www.amazon.com/How-Stick-Diet-Unstoppableebook/
dp/B009GQ4E4W. Since there is some carryover between “How To Stick
To A Diet” and this book, if you’ve purchase both, send me an email at
info@excuseproof.com with proof of purchase. I’ll send you a special set of
bonus mp3s (20 hours of information) with many of my best tips. This is my
way of saying thank you for the on-going support and making sure you get 10x
your money’s worth on anything you purchase from me.
Looking for a specific exercise and diet program for fat loss, health, and/or
muscle gain?
There’s a lot of hyped up products out there when it comes to diets and exercise
programs promising to get people to burn fat and get a “six pack.” That being
said, there are a few courses I can highly recommend.
My most strongly recommended body transformation program is LGN365 by
fitness trainer and author JC Deen of www.jcdfitness.com
I had the honor of contributing to this course because I believe in JC’s work and
the results he gets so much. Read my review of it here:
excuseproof.com/lgn365review
I also love Dave Ruel’s cookbooks. He has both muscle building and fat burning
cookbooks, although realistically you can pretty much use either one for each
goal and adjust the serving sizes accordingly. You can find out more at these
links: Fat Loss Recipes:
excuseproof.com/fatloss-cookbook
Muscle Gain Recipes:
excuseproof.com/muscle-cookbook
Conclusion
Congratulations!
You’ve made it through the book, great job! You’ve already shown your
commitment to learn. But remember, true knowledge is applied knowledge. So
get out here and make use of this life changing information. If you have any
questions, please contact me at info@excuseproof.com and I will be glad to
assist.
With this book, I wanted to create something that was worth at least 10x as much
as I charge for it. I could have easily taken any one of these sections, made a
short book for each of them, and charged as much as I charge for this entire
book, and still would have overdelivered on value.
So what’s my motivation? What do I want?
I want you apply it, change your life, and pay it forward by helping others by
sharing these tips and resources with them.
The first way to pay it forward is by writing a review of this book to let others
know of the benefits you’ve got from it. This will not only help others reach
their health and fitness goals, but it is incredibly rewarding for me to know how
much work has benefited others as well as learning any ways I can improve.
You can leave a review by going to http://excuseproof.com/50tips or by going to

Print copies of this book are also available at: http://www.amazon.com/Fitness-
Tips-You-Wish-Knew/dp/1481247816

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