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It’s few years old now but how impressive were the cast of the film ‘300′. They were all in fantastic shape and in particular the majority had a fantastic healthy flat stomach if not ripped six pack abs.

The movie made $70 million in its first weekend and grossed $210 million in the USA. Below is a picture of Gerard Butler who played King Leonidas in the film.

One of the most popular clips on MensHealth.com is the “300 Workout,” an intense fat loss and muscle building routine.

Gerard Butler’s training for ‘300′ included this workout. The routine builds muscle, increases endurance, and helped him lose fat fast. The exercise consists of 300 repetitions done in a row without a break over 7 exercises.

Craig Ballantyne from MensHealth.com put together this workout video series. “It’s a brutal workout, starting out strong and slowing down, finishing at a crawl,” explains Ballantyne.

“One actor from 300, Andrew Pleavin, completed the workout in 18 minutes,11 seconds,” says Ballantyne. “He didn’t practice this workout…and neither did I. My time? 19:07. My butt was kicked by a Hollywood actor!”

If your goal is to get those movie star abs then this is a routine you might want to add to your workouts every now and then for a challenge or to mix things up.

1. Pullups - 25 reps
2. Deadlifts with 135lbs - 50 reps
3. Pushups - 50 reps
4. 24-inch Box jumps - 50 reps
5. Floor wipers - 50 reps
6. Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
7. Pullups - 25 reps

Total 300 Reps!!

All the exercises are supposed to be done without a rest period between sets. Clearly this is a pretty advanced workout so I would suggest only attempting it if you are in pretty good shape. If you are not then try it if you like but I would recommend taking at least a 60 second break between exercises.

Check out the YouTube introduction clip below as demonstrated here by Men’s Health contributor Craig Ballantyne, CSCS, M.Sc.

Source: Mens Health 300 Workout

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Putting out the milk and cookies

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If you have excess fat and weight around your knees how can you get rid of it? Unfortunately as with any other area of fat on your body there is no way to ‘spot reduce‘ and eliminate this fat directly. But don’t leave just yet because there is still a way to get rid of the fat.

Muscle building, weight training and toning exercises are vital to anyone who wants to target specific areas of the body for improvement. In fact working out with weights is the best way to strengthen muscles and shape them into something you can be proud of. Below are some exercises that will target and strengthen the knees, the more toned they are, the less likely the knees will look droopy and fatty.

Specific Exercises For The Knees

• Lunges
• Hammer Toss Squats
• Knee Lift/Captain’s Chair
• Leg Extensions
• Cycling - Another fantastic way to burn fat while working out the knees and legs at the same time

photo credit: Mzelle Biscotte

However weight lifting alone won’t give you the body and knees you desire if you don’t get rid of the excess fat.

The Way To Get Rid Of The Fat
The best way to get rid of the fat is to combine weight training with a good cardio program and a healthy diet. Known as cross-training, this is the number one way to lose weight and develop muscle and keep healthy.

Cross-training works because it addresses everything your body needs to get into top physical condition. Working out with weights will make your muscles strong and toned, but those types of workouts do not do a great job of burning calories or diminishing excess fat.

Cardio exercises will burn off the fat that those knees have been hiding behind all those years. There are different levels of cardio, some high-impact and some low-impact, but they all use calories and burn off fat.

High-impact cardio exercises, like running, jogging, aerobics and skipping, burn a lot of calories in a relatively short amount of time. Lower-impact cardio routines, like walking, don’t burn as much fat, but they are easier on your body and are perfect for anyone who is just starting a new exercise program.

For some rapid weight loss results with cardio workouts checkout my articles on Interval Training and the 10 Minute Workout.

But The Fat On The Knees Still Wont Budge!
Just like weight gain, weight loss occurs throughout the entire body, not just one specific area.

Each individual has a different make up and a different order of where they lose weight first. Everyone is slightly different so some people will lose more weight from their stomach or knees first while others may lose it from their bottom and thighs. Often fat loss will occur in the place it was most recently put on.

If your stomach started gaining first then this will most likely be the very last place for the fat to disappear from. As long as you keep working at it you will lose the weight from all over the body.

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Christmas is only a few sleeps away, and if you are like me you’ve got a lot of people to buy for with not too much time left.

With the way the economy is at the moment I don’t want to go around spending a fortune and I want to buy gifts that will give benefit to the receiver and buy them a gift they will actually use.

With all this in mind I’ve come up with a list of 5 last minute fitness gifts that you can give to a loved one this Christmas, for under $20! Click through to the links to see more details!

1. Go Wallet by Shoewallet for walkers, runners & travelers: Anyone looking for an easy way to carry the essentials when on a walk, run, hike or when traveling the globe? The shoewallet easily & securely fasten to your shoes to carry the essentials such as cash, keys, ID, credit cards, hotel room keys and iPod Sport sensors. They are also easy to remove & carry in a pocket or purse. $9.99

2. The Abs Diet for Women, The Six-Week Plan to Flatten Your Belly and Firm Up Your Body for Life: The New York Times bestseller now adapted specifically for women, drawing on revolutionary new weight-loss research to help hundreds of thousands to lose pounds quickly, dramatically re-shape their body while maintaining the principles of a safe, healthy, and nutritionally balanced diet. $16.47

3. Amphipod Running Pack Holder: The revolutionary Amphipod is made from neoprene so it is light, flexible and shock resistant. It consists of a patented lock-on design, ultrasoft, wicking, comfort backing. The Amphipod will hold a passport, cash, credit cards, I.D. in the secure zip pocket, plus quick-reach stretch pocket up front. $14.39

4. You Staying Young, The Owner’s Manual for Extending Your Warranty: The doctors explain the principles of longevity and many of the causes of aging and how to fight the effects. The climax of the book is a 14-day plan to help you along your path to staying young. The doctors want you to be able to integrate important processes into your daily life in order to make staying young routine, but first you’ll need to measure your real age and health right now. Staying young encompasses your emotions and mental health as well as your exercise habits, eating habits, personal hygiene, and genes, among other things. $17.16

5. Sports Armband for iPod Classic or Ipod Nano: $18.89 and $17.95 respectively.

iPod Classic Armband

• Comfortable sports armband/case designed for the iPod video
• Adjustable Velcro strap delivers soft, snug fit
• Breathable mesh material wicks away moisture
• Sewn-in screen protector preserves video display
• Fits arms between 12 and 18 inches

iPod Nano Armband

• Ultra slim, lightweight, comfortable neoprene armband for 4th gen iPod nano
• Hidden pocket holds key or money; Securely stores and manages earphone cord
• Clear, protective window cover with full navigational control
• Adjustable armband fits arms 8 and 17 inches

** If you are going to order any of these products before Christmas make sure you check the stock levels and shipping details so that they arrive in time.

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Last week Liz, from Liz Rosenbaum Fitness included my blog in her list of “Fabulous Blogs!” I am very honored! Liz was nominated herself by Jen at SkinnyHabits.

So this week it’s my turn to pass on the love to 5 of my favorite blogs.

The Fabulous Award Rules:
1. You have to pass it on to 5 fabulous blogs. {These are some of my favorite blogs in the world}

• MizFit
• John Is Fit
• Bikini Quest
• Quick To Fit
• Life Reboot - Not a health blog but really inspiring stories and information

2. You have to list 5 of your fabulous addictions:

• Reading inspiring and thoughtful blog posts
• Playing tennis with friends
• Learning about foods, health and the body
• Film
• Turkish delight chocolate

3. Make sure you include the person that gave you the award and link it back to them.
Thanks Liz at Liz Rosenbaum Fitness. Thankyou for the love Liz and I am glad you find my blog valuable!

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Article by Michael Geary - Certified Nutrition Specialist, Certified Personal Trainer

In most of my Lean-Body Secrets Newsletters, I like to provide a healthy snack or meal recipe that not only is delicious and healthy, but also helps to get you closer to that hard-body appearance that everyone is looking for, while also more importantly, improving your health for life. In this article, I’d like to give you healthy food ideas in a different way. This time, I figured I’d just give you some ideas of what I stock my fridge and cabinets with.

Remember, if you don’t have junk around the house, you’re less likely to eat junk. If all you have is healthy food around the house, you’re forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences, but perhaps they will give you some good ideas that you’ll enjoy.

Alright, so let’s start with the fridge. Each week, I try to make sure I’m loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like onions, zucchini, spinach, fresh mushrooms, red peppers, broccoli, etc. to use in my morning eggs. I also like to dice up some lean chicken or turkey sausage into the eggs, along with some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses when I can find them).

By the way I’m talking about whole eggs, NOT egg whites. Always remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part… and no, it’s NOT bad for you because of the cholesterol… eggs actually raise your GOOD cholesterol. Try to get free range organic eggs for the best quality. Here’s an entire article I did on the topic of whole eggs vs egg whites.

Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it’s also full of healthy saturated fats. Yeah, you heard me…I said healthy saturated fats! Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid. If the idea of healthy saturated fats is foreign to you, check out my healthy fats article

Back to the fridge, some other staples:

• Chopped walnuts, pecans, almonds - delicious and great sources of healthy fats.
• Cottage cheese, ricotta cheese, and yogurt - I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
• Whole flax seeds or chia seeds - I grind these in a mini coffee grinder and add to yogurt or salads.
• Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground flax.
• Whole eggs - one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
• Salsa - I try to get creative and try some of the exotic varieties of salsas.
• Avocados - love them…plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
• Butter - don’t believe the naysayers; butter adds great flavor to anything and can be part of a healthy diet (just keep the quantity small because it is calorie dense…and NEVER use margarine, unless you want to assure yourself a heart attack).
• Nut butters - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter…delicious and unbeatable nutrition!
• Leaf lettuce and spinach along with shredded carrots - for salads with dinner.
• Home-made salad dressing - using balsamic vinegar, extra virgin olive oil, and Udo’s Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined soybean oil (full of inflammation-causing free radicals).
• Whole grain wraps and whole grain bread (look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs).
• Rice bran and wheat germ - these may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber.

Some of the staples in the freezer:

• Frozen berries - during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies.
• Frozen fish - I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored.
• Frozen chicken breasts - very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
• Grass-fed steaks, burgers, and ground beef - Grassfed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury). Also, grass-fed meats have much higher levels of conjugated linoleic acid (CLA) compared to typical grain-fed beef. I recently found an excellent on-line store where I buy all of my grass-fed meats now (they even deliver right to your door in a sealed cooler) - www.healthygrassfed.2ya.com
• Frozen buffalo, ostrich, venison, and other “exotic” lean meats - Yeah, I know…I’m weird, but I can tell you that these are some of the healthiest meats around, and if you’re serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef and pork that’s sold at most grocery stores.
• Frozen veggies - again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

Alright, now the staples in my cabinets:

• Various antioxidant rich teas - green, oolong, white, rooibos are some of the best.
• Whole wheat or whole grain spelt pasta - much higher fiber than normal pastas.
• Oat bran and steel cut oats - higher fiber than those little packs of instant oats.
• Cans of coconut milk - to be transferred to a container in the fridge after opening.
• Brown rice and other higher fiber rice - NEVER white rice.
• Tomato sauces - delicious, and as I’m sure you’ve heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.
• Stevia - a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.
• Raw honey - better than processed honey… higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (how you process carbs). I use a teaspoon or so every morning in my teas. Yes, it is pure sugar, but at least it has some nutritional benefits… and let’s be real, a teaspoon of healthier raw honey is only 5 grams of carbs… certainly nothing to worry about.
• Organic maple syrup - none of that high fructose corn syrup Aunt Jemima crap…only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles.
• Organic unsweetened cocoa powder - I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks.
• Cans of black or kidney beans - I like to add a couple scoops to my Mexican wraps for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth promoting antioxidants!
• Dark chocolate (as dark as possible) - This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It’s still calorie dense, so I keep it to just a couple squares; but that is enough to do the trick, so I don’t feel like I need to go out and get cake and ice cream to satisfy my dessert urges.
• Lastly, another thing that’s hard to go wrong with is a good variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, peaches are good, but I like to also be a little more adventurous and include things like yellow (aka - mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, and cherries are some of the most nutrient and antioxidant-dense fruits you can eat.

Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my cabinets and fridge. Your tastes are probably quite different than mine, but hopefully this gave you some good ideas you can use next time you’re at the grocery store looking to stock up a healthy and delicious pile of groceries.

Be sure to pick up a copy of my book The Truth about Six Pack Abs, which introduces you to the entire comprehensive training and nutritional program that will turn your body into a lean, sexy specimen that others will envy!

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We still hear a lot these days about how we should watch our calories and calorie counting but what actually is a calorie?

To start off a calorie isn’t real like protein or fat or carbohydrates are. A calorie is a unit of measurement. When we speak of calories today we generally associate them with food. However calories actually apply to anything containing energy. And in fact calories are made up of fat, protein, and carbohydrates.

The Definition
The official definition of a Calorie (capital C) is the amount of heat (energy) needed to increase the temperature of one kg of water by 1 °C, which is exactly 1000 small calories, or about 4.184 kJ.

What is this Calories and Kilocalories Stuff?
Under this definition, 1 g of pure carbohydrate yields about 4 Calories of energy, and the recommended intake for an adult person is about 2,000 - 2,500 Calories/day. It is alternatively referred to as Calorie (Cal), kilocalorie (kcal) or even calorie with lowercase ‘c’.

1 g Carbohydrates: 4 calories
1 g Protein: 4 calories
1 g Fat: 9 calories

Hence it turns out that the calories on a food package are actually kilocalories (1,000 calories = 1 kilocalorie). As mentioned above a food calorie contains 4,184 joules. Hence a can of soft drink that labels it contains 200 food calories actually contains 200,000 regular calories, or 200 kilocalories.

Therefore the same applies to exercise. When a fitness chart or a machine states that you are burning 100 calories, what it really means is 100 kilocalories. Confused? Don’t be. Again all that a calories is is a unit of measurement.

Calories Are Energy
The calorie as a unit of measurement tells us the energy in food and beverages that we consume. Everyone needs the energy from calories to function in our daily lives. Everything we do relies on the energy that comes from calories.

Food is fuel/energy to our bodies and we need this to continue throughout the day. Liquids are also considered fuels to our body and likewise contain calories. Soft drinks and some other foods are often referred to as “empty calories”. This means they carry no nutritional value except for the calories that they contain. A sure fire way to put on weight is to consume empty calories without burning them off.

No matter what form the calories come in if you put too much in without burning them off through expending energy you will find yourself gaining weight. Hopefully you are starting to see if you didn’t already that the energy you put in needs to equal the energy out if you want to maintain your weight.

Everyone has a basal caloric need everyday to provide our bodies with enough energy to get through the day and to keep our organs running. When you consume in excess of that caloric need, the body doesn’t have any choice but to store those extra calories in the form of fat.

When you have taken in 3,500 calories above your daily calorie requirements you will gain 1 pound!

Will You Lose Weight And Get A Flat Stomach If You Count Calories

We can then assume that if it is taking us 3,500 extra calories to gain 1 pound, then we would need to cut 3,500 calories from our intake to lose 1 pound.

If your goal is to lose some weight or achieve a flat stomach then a good idea is to try reducing your calorie intake by 500 calories a day or to burn up to 500 calories a day through exercise. This is a safe start to weight loss and will lead to an average of 1 pound lost in a week. One of the most important things to remember is to not cut calories back too much too quickly. This is likely to be unsustainable and could actually prevent weight loss with your body trying to hold on to the fat it has stored, doing so could also put your overall health at risk.

Sources:
http://www.howstuffworks.com/calorie1.htm
http://weightloss.about.com/od/nutrition/a/blwhatcal.htm
http://en.wikipedia.org/wiki/Calorie

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