Get A Little Stronger Each And Every Workout 

If you’re not getting stronger each and every workout than you are doing something wrong! 

Then all you have to do is add: 

A Compelling Reason to Change, 

Proper Nutrition, 

Moderate Aerobic Exercise, 

and Consistency to be Successful 

A great example of dieting the wrong way in my opinion is Anna Nicole Smith’s recent “weight loss”. 

From a distance she looks great! But get closer and clear the smoke and you will find that she transformed herself into what I explained before a “skinny fat person”. 

Did you hear her interviewed lately on shows like Larry King Live and Regis and Kelly? 

She says she takes Ephedra Free Diet Pills. And she eats like only once per day if she’s lucky. And I would bet my life, kids, wife, and the house that she never ever does a workout with weights on a consistent basis!!! 

So let’s see what happened… 
Most people think that to lose excess body fat, they must stop eating altogether. This is where they are totally wrong. 

Starvation…

(what else would you call not eating?) triggers a metabolic response where, your metabolism will actually slow down and become more efficient in order to preserve body tissue in the case of a shortage of future nutrition. 

This is precisely what we don’t want. 

Another way people think they’re “eating right” is having fruit & coffee for breakfast, a salad for lunch, and a bowl of pasta for dinner. 

– Nope, that’s not the answer either. Some people don’t eat anything the whole day and “save themselves” for a big huge dinner! That’s not the answer either. 

To find the answer, you have to think back to caveman days. Back then, there were no supermarkets or convenience stores to easily get whatever you want and whenever you want it. 

The caveman didn’t know when his next meal was coming. He only ate when he made the big kill and would literally gorge and overstuff himself until he couldn’t move! 

Why? 

Because he knew that he might not eat again for days or even worse…weeks. 

What this did was make our bodies very bad at processing our food. Since our bodies didn’t know when we were going to eat next, they were forced to revert into something known as… 

“Survival Mode” 

Whenever you eat, your digestive system converts most of your food…(especially large amounts of carbohydrates) to glucose (blood sugar). 

It’s a very complicated process but I’ll do my best to sum it up in a nutshell… 

Anytime we eat while were in “survival mode,” because of the molasses-pace the metabolism is at, the body converts most of the glucose…in conjunction with the hormone insulin…to fat. 

This is why people who constantly starve themselves can gain weight while eating only once a day! 

We’d like to speed up our metabolism, but unfortunately over thousands and thousands of years our bodies haven’t changed much from the days of the cave man. 

Every time we eat, our bodies are already automatically going to convert it to fat…even if it’s fat free! 

Where’s the justice??? 

So how do we change our body from fat storer to fat burner? 

We have to learn to use proper nutrition. 

So the question is…what is proper nutrition? 

OK… in a nutshell, my idea of proper nutrition is 4 to 5 portion-controlled, balanced meals about every 3 hours throughout the day. 

By eating this way throughout the day, you’ll effortlessly speed up your metabolism. Think of it this way. If you have a campfire burning and you don’t add wood to the fire, eventually the campfire will burn out. 

But if you add a little wood every few hours, the campfire will continue to burn, and burn nice and hot! 

So you see, the human metabolism is like the fire…never or rarely feed it, and it will slow down. Feed it every few hours and it has no choice but to speed up. 

What Is A Portion-Controlled Meal You Ask? 

A portion-controlled meal is sensible portion of a lean protein, a sensible portion of a starchy carbohydrate, and a sensible portion of a fibrous carbohydrate. 

Lean protein foods: 

- Skinless chicken breast 

- Skinless turkey breast 

- Tuna fish 

- Most fish in general 

- Egg whites 

- Protein powder 

Starchy carbohydrates: 

- Sweet potato 

- Potato 

- Rice 

- Pasta 

- Oatmeal 

- Whole grain wheat bread 

Fibrous Carbohydrates: 

- Corn 

- Broccoli 

- Cauliflower 

- Asparagus 

- Peppers 

Here are a few examples of a portion-controlled meal: 

Chicken breast with corn & rice 

Lean steak with potato & broccoli 

Fish with rice & salad 

Chicken pita sandwich 

Egg white omelet with mushrooms & oatmeal or farina 

A "typical" day of eating on Bare Minimum Training might be : 

7:00am: egg white omelet and oatmeal 

10:00am: yogurt with cottage cheese 

1:00 pm: tuna pita sandwich 

4:00 pm: mushroom turkey burger on a whole grain bun 

7:00 pm: Salmon with rice 

8 8-ounce glasses of spring water (throughout entire day) 

So you see if Anna Nicole Smith does not start to implement Proper Nutrition and a sound fitness program like Bare Minimum Training… 

She’s setting herself up for Failure…sure she has short term success but eventually she’ll gain all the weight back!!! 

I hope she doesn’t gain the weight back…but she must change her ways if there’s any hope for long term success. 

Take care, 

Bill Belfert 

Copyright 2004-2005. Bill Belfert, Managing Member Bare Minimum Training LLC. All rights reserved. No liability is assumed by Bare Minimum Training LLC., Nor the author for any information contained herein. This text does not provide medical advice. Specific medical advice should be obtained from a doctor. Bare Minimum Training LLC. advises all to consult a physician and gain medical clearance before you begin any new nutrition, exercise, or dietary supplement program.
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About the Author: Bill Belfert is the author of Bare Minimum Training

Bill Belfert, THE World’s #1 No-B.S. Body Transformation Specialist, Shows Busy People How To Get EXTRAORDINARY Results FAST With His Breakthrough Weight Training Program & Total Fitness System By Only Going To The Gym Twice Per Week For 20 Minutes Or Less! AND, What’s More, You Only Need Moderate Cardio 3 Times Per Week For Only 18 Minutes!
http://www.Bare-Minimum-Training.com