Why Your Weight Loss Isn’t Working (Probably Not What You Think)

So your weight loss has plateaued? Those pounds you were dropping – stopped. Inches were going down, but now …… nada! And even though you’re putting in one hundred percept in the gym, that change just isn’t happening. Frustrating, isn’t it? Here’s the thing though – it’s not your fault. There’s something that no one’s bothered to tell you before. The secret trick that your program – despite being seriously tough – is missing. That secret ….. Is weight training. Muscle Eats Fat The main reason why you want weight training ….. actually, scratch that – why you NEED weight training to help you get leaner, is because muscle eats fat. More muscle equals faster fat loss. The amazing thing about lifting weights is that it raises your metabolic rate. Your metabolic rate is the key to fat loss success, and it refers to the number of calories you burn. Unfortunately, regular old boring cardio might burn calories, but it does very little to raise your metabolism, and keep you burning calories outside of the gym. The same can’t be said of lifting weights though. See, when you perform resistance exercises, it’s such a shock to your muscles that your metabolic rate goes through the roof, which means not only do you burn as many calories as cardio during your workout, but that calorie burn stays high for up to 48 hours after you’ve finished lifting. For more on this metabolic phenomenon, check my latest video – How to Program Your Weight Training You might be confused about weights. And that’s completely normal. With so many machines, free-weights and programs around, figuring out where to start can be a serious puzzle. The good news is though, there’s no “best” exercise, or best bits of equipment. Whether you prefer to use dumbbells, barbells, fixed path machines – even kettlebells and cables, I’m not too worried for the moment. What I am worried about however (and what will get you the best results) is how you set up your workout. Here’s what I like – A1 A2 B1 B2 C1 C2 D1 D2 What does this mean? Each letter and number is an exercise – with the “1” exercise being an upper-body move, and the “2” exercise a lower one. So you could have – A1 – Squat A2 – Push Press B1 – Dumbbell Lunges B2 – Kettlebell Row And so on. But that still doesn’t quite get in-depth enough for what we want. TUT and TIBS – The Forgotten Tricks Watch out – fancy acronyms coming up. (Don’t worry, they’re incredibly simple.) TUT stands for “Time Under Tension” – basically how long you’re working for in each set. TIBS stands for “Time In Between Sets” – i.e. your rest time. For optimal fat loss and lean muscle gains, your TUT needs to be 40 to 70 seconds. So if one rep takes you 4 seconds using a 1-1-1-1 tempo (that’s 1 second each to lift, hold, lower and pause) then you need between 10 and 17 reps to hit that 40 to 70 second sweet spot. As for TIBS – 45 seconds rest between each set is ample. You don’t want any more, otherwise you’re sabotaging your metabolic rate and your fat loss. The final component – number of sets. Let’s keep this nice and simple – 3 sets per exercise works incredibly well. Oh yeah, and those letters – they indicate a super-set, where you don’t rest between moves. Putting it All Together Right then, sample workout time, I’ll walk you through the perfect workout, step by step: A1 – Squat A2 – Push Press Perform squats for 40 to 70 seconds using enough weight to really challenge you, then go immediately into push presses. Same deal – 40 to 70 seconds with a hard weight, but keeping good form. Rest for 45 seconds, then do this twice more. That’s your squats and presses done, you’d then move on and do exactly the same with another 3 superset pairings, such as – B1 – Dumbbell Lunges B2 – Double Kettlebell Rows C1 – Stiff-Legged Deadlifts C2 – Elevated Push-Ups D1 – Ab wheel rollouts (I sometimes like to put ab moves in place of a final lower exercise) D2 – Lat Pull-downs Bonus: “But I Don’t Want to Get Big and Bulky” Don’t worry – you won’t. With the way this is set up, growing huge, brutish muscles just will not happen. What will happen, however, is that you’ll get faster fat loss than ever before. You’ll also get lean, toned muscles, rather than that skinny, saggy look that’s rife among the cardio crowd, who do nothing more than slog away on the treadmill and elliptical. So if you want to torch body fat, take your metabolic rate up a gear and see new insane results ….. Start lifting! Check the video for even more advice –

10 Super Snacks for Super Fat Loss

“Hey Michael, what’s the best thing I can snack on?” I get this question so much, you wouldn’t believe. It seems that snacking right for fat loss is one area people just can’t quite get their heads around. And that’s understandable. In today’s world of convenience foods, on-the-go eating, and where things need to be done as fast as possible, it can be easy to make the wrong snack choices, or worse, forget about snacking altogether. People fall into the trap of buying “health foods” – things like low fat cereal bars, (that are incredibly high in sugar) or highly-processed, poor-quality protein bars, that don’t help your fat loss at all. Instead, I wanted to share with you my own personal favourite snacks – not just from a health and results point of view, but from a taste one too. They’re all quick and easy to prepare and eat, can be made in advance and stored, and taste great. You get a sneak peak inside my refrigerator, to see what I snack on, on a daily basis, and I reveal my top snacking tips. #1 Deli Meat People often associate deli meat with being junk food, or processed, but it doesn’t have to be. In fact, if you buy the right type (which I reveal in the video) then deli meat is one of the best snacks out there. It’s high in protein, low in carbs (which is great for your low- or no-carb days on Carb Cycle) and full of the high-quality protein your body needs to build and repair. #2 Veggies The humble vegetable shouldn’t be dismissed as a snack. It’s one of those things that most don’t even think of, but I always keep some pre-cooked, or even raw veggies in my refrigerator, ready to go, to give me that vitamin and mineral boost and get all my nutrients in. #3 Protein Shakes I’d always advise people to get their protein from whole foods (meat, fish, cottage cheese, hard boiled eggs, and so on) but in a pinch, if you think you’re not going to be able to do so, then have a protein shake instead – it’s the next best thing, and better than skipping your snack altogether. #4 Yoghurt I switch between low-fat and high-fat yogurt, depending on what day of Carb Cycle I’m on, but either way, yogurt is awesome. If you want to make it like a dessert, then you can also mix yogurt with protein powder (for an extra protein hit) and berries (to get even more vital micronutrients and slow-digesting carbohydrates.) #5 Tuna It may be a bodybuilder’s staple, but canned tuna is one of the best go-to snacks for anyone on the quest for fat loss. Like deli meat, it’s high in protein, with virtually zero carbohydrate, and it’s very low in calories. I like wild Albacore tuna. It goes great with salt, pepper and balsamic vinegar. #6 Nuts On those low-carb days where you just feel like you could just do with a little more energy and need to increase your fats, nuts are the best food to do this with. Tasty and nutritious – a handful of almonds is a perfect snack. Or, you can go with nut butters instead. #7 Beef Jerky If you’re worried about carrying deli meat around with you all day without a refrigerator, then beef jerky is the ideal solution. Again, it’s extremely high in protein, with a very low carb count. Make sure you watch the video if you want to find out exactly what jerky I go for. #8 Granola Granola? That sugary cereal? I know what you’re thinking, and yes, granola really is in my top snacks. But it’s a specific type of granola, and I’d only recommend using it on a high-carb day. There’s also just one granola that’s extremely healthy, and the perfect higher-carb snack. #9 Protein Bars The protein bar market is flooded with products that are loaded with calories, packed full of sugars and artificial ingredients, and actually not that high in protein. But there are a few diamonds in the rough too, and I’ll reveal my go-to bar for the ultimate in high-protein convenience and taste in the video. #10 Dark Chocolate Nope, it’s not a trick – good quality dark chocolate really does make my list. Again, it’s one that should be saved for a high-carb day, but pick the right stuff, and you really can enjoy chocolate as part of a fat loss diet. Snacking doesn’t have to be boring. It doesn’t have to be bland, and it certainly doesn’t have to be expensive or time-consuming. Not snacking is one of the biggest mistakes you can make when losing fat. Eating all of these regularly as part of your routine will bring you closer to your goals, and get you to a lean, fit figure even faster.

3 Tips To Bust Through Your Weight Loss Plateau In 7 Days MorelliFit

Do you hate plateaus as much as I do? If you’ve been working out for any length of time, then my guess is you do. And, for those of you who have just started working out or have been lucky enough to avoid them, it’s only a matter of time. Don’t worry they happen to even the very best athletes in the world. However, when you are prepared for something it’s far less likely to effect you. The following three tips will help you shake off just about any plateau you can think of. These are the same tips I use, over and over again with my clients, so I know they will prove to be successful if you follow them. 1. Write Down Your Workout Stay prepared. Get into the habit of writing down your entire routine before setting foot in the gym, popping in that workout DVD, or gearing up for your training session. Include every detail; reps, sets, weight, and rest. Not only will you train with laser focus and intensity, you will also get your workout done in less time, leaving you with more time to enjoy your other favorite activities. 2. Change Up Your Routine a. Increase “Volume” Increase the volume of your workout by training longer. Keyword “training”. Not walking around aimlessly. Again write down your workout. I only recommend increasing the volume of your workout if you are training for less than one hour. Start with an increase of 15-20%. b. Increase “Density” Increase the density of your workout by doing more in the same amount of time. Or by performing the same amount in less time. You can always increase the density. I am a big believer in workouts with less rest built into them. That is essentially how you increase the density of any given workout. This is how you rev-up your metabolism too. You can change up your routine; increase “Volume” and or “Density” by manipulating any one or more of the following: Time in between sets (rest) Reps Sets Weight Adhere to the volume/density principals and you will be able to push through any barrier big or small. By manipulating your reps, sets, weight, and rest time you keep your muscles guessing. And, if you have seen or heard me say  in one of my other videos or eBooks, you know on the training side everything revolves around the “keep your muscles guessing, keep your muscles growing and changing” philosophy. The last and possibly the most important tip revolves around your diet. 3. Take a Hard Look at Your Diet Eliminate that one thing from your diet that you know needs to go. We all have that one thing in our diet that’s very difficult for us to give up. For me it was a cranberry orange muffin every morning with my coffee. I think I had this particular muffin with my coffee for 180 days straight. I was addicted. It was the very last thing to go. It was hard, but so worth it. I found a substitute to take its place. Now every morning with my coffee I have an Rx Bar, my favorite bar on this side of Kentucky – haha! No serious these bars are the best all-natural bars I’ve ever tasted. Moral of the story… Whatever your thing is, give it up for at least the next 7 days. You’ll be glad you did. Summary If you are stuck, maybe the scale isn’t tipping, you can’t put on any mass, or maybe you just can’t seem to get any stronger. Regardless of the plateau, I can assure you by implementing these 3 things you will bust through your plateau in no time. It won’t even seem like a plateau. What’s your biggest hurdle or plateau at the moment and are you prepared to flat out crush it?

MorelliFit » 6 Tips To Completely Avoid The Weight Gain Trap

The obesity epidemic is driving me crazy! Every time I leave the house I can’t help but notice all of the unhealthy people walking around. I am to the point where I want to go up to people and simply tell them that it’s not entirely their fault. While we certainly choose what we put into our bodies, we are surrounded by marketing campaigns drawing us closer to foods and brands that claim to have your best interest in mind. We can’t even trust the health professionals anymore. They are giving out meds before even diagnosing the problem. A money centered economy leaves huge gaps in the health and well being of others. These doctors are quick to write a script without even thinking first about trying to treat the problem with whole foods or all natural supplements. Why? Well it’s very simple when you think about it… Does your doctor make any money when he or she tells you to go out and buy bunch of bananas? Does he or she get wined and dined by the pharmaceutical reps for recommending fruit? I use bananas because I am going “bananas”. The reality is bananas could be anything from super-foods to herbs and/or spices to simple whole foods that you see every time you visit your local supermarket. Question everything and then question it again. 1. Question everything, even conventional wisdom I want you to get into the habit of questioning everything you see and hear. I want you to even question my content. If you get lax and let my content slide then chances are you’ll begin to let other information slide too. No! Question it all, mine included. 2. Don’t be afraid to ask questions If a professional doesn’t take the time to answer you what does that say about him or her and the philosophies they stand for. I welcome all questions all of the time. Find me on one of the social platforms and see just how many questions I am answering in a day. 3. Be skeptical of “the talkers” Be skeptical of anyone who recommends anything that they too don’t follow themselves. Say “oh yeah, if it’s so good for me then why aren’t you doing or taking it”? You’ll hear this… crickets… Aside from questioning everything what else can we do? Simple daily disciplines as Jeff Olson, author of The Slight Edge would say. You have to start making smart decisions. One at a time is all that’s required to get circumstances working in your favor. 1. Implement some exercise Walk, jog, ride a bike, give your kids some attention. Start with 15 minutes. 2. Start looking at your eating habits The best way to attack this is to keep a daily journal. Write down everything from liquids to solids and the times of these consumptions. After 7 days review the information. Ask yourself; am I eating an greens, lean meats, fruits, nuts, or seeds. Now ask yourself where can I slowly insert these types of foods. Heck pick one meal or one snack and start there. Remember, progress is progress no matter how big or small. 3. Read something, anything. Find a topic you enjoy and search for a blog or download a book. Even listening to an informative podcast is a solid move in the right direction. Again begin with 15 minutes a day. Plan, do, review and question it all. According to the latest report by the Robert Wood Johnson Foundation (RWJF) and Trust for America’s Health (TFAH) that our adult obesity rate has reached as high as 34.7% in Louisiana and Alabama. In another 41 states the obesity rate has reached at least 25%. We’ve got to wake up. If you haven’t spent a lot of time with me via social media Twitter and/or Facebook than you don’t know this yet, but I am here to help. Lean on me and let’s get fit together.    

7 of the Best Weight Loss Foods MorelliFit

Calories are obviously important in controlling your weight. However, calories are not the only thing that you need to pay attention to. Good weight loss foods are not only low in calories. They are those foods that charge up your metabolism, and help with hunger cravings. As such, you will stay full for longer and not be tempted to eat processed foods. Here are 7 of the best foods to choose when you are trying to lose weight. Nuts There are a number of weight loss reasons for eating nuts. Firstly, studies have shown that eating more nuts between meals means people will not eat as much later in the day. However, you need to eat the right types of nuts. Stay away from peanuts. Aim for walnuts, almonds and pecans. You should also eat sunflower seeds, macadamias, a moderate amount of cashews, and pistachios. These types of nuts contain lots of antioxidants and vitamins. Perfect for weight loss and health. Soups Soups should be used as a starter before your main meal. They will help to curb your appetite and fill you up. They are also very low in calories, providing you eat the right types of soup. Eat vegetable soups, but avoid cream-type soups, as they are contain a high level of calories and are usually processed. Beans Beans can be used to add to a number of different meals, as they can be combined well. They are low in calories and have a high protein content. This is perfect for weight loss goals. Beans are also high in fiber, so they are digested more slowly and will give you the feeling of being full. Eggs Eggs are one of my favorites and I have talked about them many times on this blog (and in video). I always recommend them as they are the perfect food source for weight loss (and building muscle). High protein foods help you stay full for longer, and will prevent snacking. Eggs can be made into many meal choices. You need to be eating eggs. Almond Butter Almond Butter is one of my favorites. I love to eat it with celery (for the fiber, vitamin K and protein). It will help you to feel full and energized during the day. You can also spread it on apples, for a fun snack. Grapefruit Grapefruit has been shown to increase the metabolism in people who eat it. It can be eaten whole or juiced, and is assimilated very easily by the body. It doesn’t have magical powers as some people claimed in the 1980’s (the infamous grapefruit diet), but it will fill you up and add plenty of soluble fiber. Fish Fish is a great food to eat for weight loss. It is tasty, can be cooked in many different ways and can be served with many side dishes. Fish can be eaten many times during the week, and made to taste completely different each time. It is very high in omega 3, which will increase the flow of blood to the muscles (great for maximizing your time in the gym). Omega 3 will also help your body’s enzymes to function in an optimal manner. Summary Adding good weight loss foods to your current diet will help you to lose fat and add variety to your current meals. Keeping your meals delicious and interesting is all part of the weight loss journey. If you don’t look forward to the food you eat, then you are less likely to stay on course. Use the ideas above to add variety and keep losing weight each day. What’s your favorite one of these weight loss foods?

3 Reasons To Think Twice About Drinking That Energy Drink

Here’s the reality… caffeine is a drug. The exact definition of a drug is as follows: A substance that has a physiological effect when ingested or otherwise introduced into the body, in particular. Caffeine is in the same league as alcohol, cocaine, nicotine and aspirin. The misuse of caffeine happens to have severe effects on the body. So why isn’t this particular drug being monitored and regulated like many of the others? Currently the FDA limits caffeine levels in beverages to about 70 milligrams per 12-ounce soda, however, energy drinks are in an entirely different category–food supplements. Several senators have spoke up about this issue to the FDA, arguing that energy drinks are sold next to sodas in similar packaging and therefor should be considered beverages, not supplements. What’s even more disturbing is that energy drinks are heavily marketed to our youth, often times labeled as “natural” substances that increase energy and enhance your performance throughout the day. These chemical-filled drinks are sold in bright, attractive cans and bottles and endorsed by celebrities, athletes and sexy models. It would be nearly impossible to walk through a college campus, high school or gym without spotting a variety of brands of energy drinks. Energy drink consumption has been linked to over 20,000 ER visits per year, anxiety, heart palpitations, nervousness, dehydration, and even death. The added stimulants in many energy drinks, such as ginseng and guarana seed extract, combined with the caffeine stimulate both the nervous system and cardiac system, which has resulted in seizures in some consumers. Aside from the stimulants, these drinks are loaded with sugar–in some cases, more than 80 grams per can! Drinking that much sugar alone is setting your body up for a crash and burn response. Drinking the sugar-free varieties are no better, seeing as they are usually full of sucraclose or aspartame, or both. Here’s some advice; if you don’t have enough energy to get through your day, you probably need sleep. Getting at least 7 hours of sleep is crucial for sustained energy and focus. Aside from sleep, your diet and water intake are also key to the energy you have. You can get natural energy from eating fruits, green vegetables like broccoli and kale, and adding spicy herbs to your food. If you still feel you absolutely need that jolt of energy until you kick your caffeine habit altogether, stick to 1-2 cups of coffee with 1 tbsp of coconut milk and a very small amount of organic sugar. I use blonde coconut sugar in my coffee. And remember, if you are going to consume caffeine, drinking plenty of water is so very important.

Is Breakfast Important – Macro Breakdown

Is breakfast important for fat loss? There are lots of contradictory beliefs and comments (on the internet) about the importance of breakfast. Just a quick Google search will show you that some people say it’s the most important meal of the day, while others say you don’t need to eat first thing in the morning. In this article, I will explain what’s working me, and what I see working for my personal clients. Consider this… Let’s get started… I think there are a number of factors that need to be considered when deciding if you should eat breakfast: -are you training in the morning? -how is your day planned out? -are you fasting? -what did you eat yesterday? -are you traveling? These and other factors will determine how important breakfast is on any given day. However, the core point is that you need to fuel your body for the rest of the day. If you have an active day ahead, then you need breakfast, or you will feel fatigued, and have to rely on coffee. My usual breakfast  I usually have breakfast every morning, unless I’m fasting – in which case, I wont work out that day. I eat breakfast because I feel better, have more energy, and notice that I can reduce my fat levels also. Obviously, not all breakfast foods are created equal. You need to have to the correct macro breakdown. The best macro breakdown is 1/3 protein, carbs & fats. All foods should be whole foods, from as close to nature as possible. Specific breakfast foods Here are some tasty and nutritional foods that you can eat: Protein – eggs, organic bacon, turkey bacon, protein drink Carbs – fruits, vegetables, sweet potato hash (my favorite) Fats – avocado, olive oil, grass fed butter (cook your eggs and bacon in these) There are other possibilities, but these options are great to get started with. If you don’t have time to cook Grab a protein shake. In fact, just today, I ate a grainless granola, some almond milk and half a banana. I also had a protein shake. Since I was in a rush, this was a pretty good source of micronutrients, except for the fats – but they will be added later in the day. Summary The take-away message is that you think in terms of the 1/3 portion of fats, proteins and carbs – and then think about balance. I recommend having breakfast whenever you can, as it sets you up for success during the day and gets your metabolism kick started in the bets possible way.

Lose Fat Faster By Setting Goals Like This

Are you setting effective monthly goals? If you have both your diet and exercise dialed in but are still not seeing the results you’d like, then it’s likely you are not setting “SMARTER” goals. It wasn’t until I started setting goals that it became apparent that this often overlooked component was the only thing in my way from achieving my fitness goals. I didn’t come up with the “SMARTER” formula. I can’t remember where I read it, but I knew the moment I saw it that it needed to be implemented and so I did. It started with my fitness goals, and now I use it to set goals for everything, In order to set “SMARTER” goals, they need to be: Specific Measurable Attainable Relevant Time Specific Evaluate Revise Once you learn how to effectively set goals it’s important to evaluate and revise them, or as I like to refer to it as correcting course. With that in mind, once you have the “SMARTER” goal formula you must learn step two and that’s visualization. Napoleon Hill said it best, “whatever the mind can conceive and believe, it can achieve”. There is so much flippin’ power in that statement, and it could’t be more spot on. In other words, your goals not only need to be smarter, they need to be written in first person. You need to see yourself crossing the finish line, shattering that goal. Here is an example of an unacceptable goal… “I want to lose some weight”. Let’s rewrite that to follow the “SMARTER” formula and speak our new language… “It’s January 21st, 30 days from today and I have lost 11 pounds and 2 inches off my waist”. Can you see the difference?! This is crucial and it cannot be overlooked. You start setting goals like this and look out! How does that saying go? You will be like an unstoppable force meeting an immovable object. Lastly, you need to write down weekly goals every 7 days and 30 day goals every months. These are new goals. I want you write them down on a yellow Post-It note and place it somewhere where you’ll see the goals every single day without fail. You do this and you cannot fail. This is power! What’s your goal for the next 30 days?

Personalized Training

Maybe the scale isn’t tipping anymore, or you can’t seem to pack on anymore muscle. Maybe you want to increase performance for a specific sport. Whether you are looking to lose fat and tone up, or pack on lean muscle and get shredded, my programming will prove to be just the asset you need to finally achieve serious progress and turn your fitness goals into a reality. Did you know? Without an effective training program you could actually be doing more harm than good. Over-training and over-reaching happen as a result of improper planning, fatigued muscles, and too much stress on the body. Stagnant results are often a first indicator that you are either over-trained or are not progressively overloading your muscles so they are forced to adapt. When designing your personalized workout program I not only consider lifestyle factors, but I also take into consideration and design a program around the following: How much time you have to train on a weekly basis. The equipment you have at your disposal. Goals; performance, body composition, or both. Nutrition; and what your current diet will allow (see my nutrition prescription services). Effective training protocol and planning lead to injury-free results.Your health is my primary concern, and your results are guaranteed. Personalized Workout Programs Before I design your new workout program, please click the “pay now” button. Once payment is completed you will be redirected to a short questionnaire. Please fill it out with as much detail as possible, then be on the lookout for an email from me personally within 24 hours. p.s. Each training program is done in an individual manner, tailored to your needs, goals, and lifestyle. I correspond by email, in person, or over the phone/Skype (extra costs apply to in- person/Skype consults). I believe true fitness combines multiple modalities and exposes each of the three energy systems. While I will design the program around your priorities, you can be sure that my approach will be balanced and unlike anything you’ve ever done, and therefore each of your energy systems will get touches.

Six-Pack Finishers UPDATE – Closing Sunday

Firstly, thank you to everyone who has supported me with my very first online six-pack membership program. It’s already had a bigger impact than I ever imagined. A special thanks to those who’ve joined me inside my Six-Pack Finishers online membership area.  You’ve made an AWESOME decision to kick of your 2014 with some rapid fat loss results. I’ve been super busy with helping members, answering questions, and getting people signed up, but I wanted to post a quick update on the blog. Here’s a little back story about how the program got started. Why I decided to put the program together I thought a lot about just publishing a book, but I wanted to do something unique. My goal, as you may know, is to impact the lives of ONE MILLION people. To make that a reality, I need to break the mould and do things differently to the mainstream. So, I thought about coaching more people one-one-one. And with the internet, there is a way to do that without traveling around the country. Anyway, I came up the online membership program so I could give the most detailed, personal fitness and diet advice possible (specific to individual needs and demands). This is an exclusive online community of go-getters. Everyone gets 24/7 personal access to me. There are dozens of hours of videos, which I’ve been creating over the last few months. Everything is broken down into 4 modules, which have a certain order – so people know the next step to take. This builds the foundation and ensures that everyone is following the proven fat loss methods I used to lose 27 lbs. of fat in 113 days. (I went from 24% body fat to under 10%.) If you’re interested or have questions – just email me Since the promo ends in 3 days, there’s still time to get involved, but if you have any questions, please just email me. I will personally reply. The real training begins on Monday 20th January, which is why I need to stop entry on Sunday night. There are a few spots left from the original 100 I allocated. Check out http://www.sixpackfinishers.com for more detailed information.