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What is “intuitive eating”? Knowing what to eat at each meal without excessive measuring or pre-planning. In this article you will discover a principle and a concept (coined by me) that will take your eating for nutrition to a whole new level. Fasten your seat belts – enter the realm of “intuitive eating”, and make gains and progress than you may have never made before.

The “Intuitive Cooking” of New Orleans, Louisiana

Down south where I’m from, New Orleans, to be exact, you will find some of the best cooking in the world – bar none! And the greatest cooks that I have ever known throughout my life where in my family, my grandmother, my mother and a plethora of aunts who could cook any chef out of the kitchen. And you want to know what? What all of them had in common was that they never measured anything, that is, they never used measuring cups or measuring spoons – or anything like that. It was always a “pinch of this”, “a handful of that”, or a “few more of those”. Only God knows how they did it! – but it was always some of the best eating on the planet. So, I guess you would have to indeed call this “intuitive cooking”.

“Intuitive Eating”

Okay, now let me give you the parallel to “intuitive cooking” – “intuitive eating”! As I define it, it is the ability to know how much and what to eat (and at the same time know how much protein, carbohydrates, fats and calories any meal would contain that you would intend to eat) without excessive measuring or the checking of food charts.

The Secret of “Intuitive Eating” Revealed

This is a skill that is acquired over time. The first and foremost secret is to be very strict, exacting and methodical in your food selection, preparation and measurement of its contents during the first 4 to 6 weeks. What I mean to say is that in this first stage, you will do lots of measuring and checking of food charts. But there will come a time when you will know that certain food amounts contain x amount of calories, protein, carbohydrates and fats.

Get Used To Preparing Several Set Meals That You Know Exactly What They Contain

We are creatures of habit, and I can pretty much assure you that you will repeatedly prepare and consume maybe four or five set food combinations that you come to know very well. From this point onward, even if you don’t realize it at first, you will always be creating some variation of the meals you have prepared most frequently. Even though an accomplished musician can read a sheet of music, she can also play an enjoyable selection of music without one.

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Yours  in health,

Charles Prosper

“The 12-Week Fitness Guru”

We all like previews. Before I go to see a movie, I just love previews for a taste of what I will be experiencing. It’s fun, and it builds a joyful anticipation of what is to come. Guess what? You body has ways of giving you previews as to whether or not your body is in the catabolic (that is the fat-burning) state or not. No kidding! In this article, I will show you 2 sure-fire signs that your body is telling you that you are definitely burning fat. Read on…and learn how to read your body.

Before You Can Read Your Body’s Fat-Burning Signals

Before I reveal to you the body’s fat-burning signals, there are a few things that must precede it. You need to actually create the impetus for your body to start metabolizing (burn fat). I am making 6 assumptions:

Assumption Number 1 – You Are Eating 5 Balanced Low-Fat Meals.

Assumption Number 2 – Each of These Balanced Low-Fat Meals Are About 600 Calories Per Meal.

Assumption Number 3 – You Are Thus Taking In About 3000 Calories Total Per Day.

Assumption Number 4 – You Are Working Out With Barbells and Dumbbells As Your Primary Means of Exercise.

Assumption Number 5 – You Are Doing At Least 20 Minutes of Aerobic Activity Every Day You Don’t Use Weights.

Assumption Number 6 – You Are Drinking In Ounces The Equivalent of Half Your Total Body Weight Per Day.

The 2 Sure Signs That Your Body Is Burning Fat

Sure Sign Number 1 – Frequent Urination – When the body burns adipose (fat) tissue, the emulsification of this fat converts to waste and toxin by-products that are now swimming around as poisons in your blood. The body wants to quickly get rid of these waste by-products, and the quickest way to do this is through the urine. So, even though you will find yourself excusing yourself and running to the bathroom more often, every time you urinate, the good news is that you are urinating fat!

Sure Sign Number 2 – You Will Feel Slightly Hungry, Frequently, And All Throughout The Day – If you are overweight by having gotten used to eating a lot by stuffing yourself with large meals, your body is in the process of shrinking the stomach. When the stomach starts to shrink, you will feel hunger pangs! Don’t let this disturb you too much. As long as you are eating properly, that is, small balanced meals five times a day, trust me you are not starving – you are burning fat!

Yours in health,

Charles Prosper

“The 12-Week Fitness Guru”

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You stand before the mirror, and you notice that your stomach and waist are carrying all of the calories that you ate during your summer vacation in Mexico. Somebody told you to join a gym, get a fitness trainer and get set up with a diet and workout routine. But why bother, why not just do some abdominal exercises and burn that belly fat right off. Right? Wrong. In this article, I will debunk the myth that it is possible to lose belly fat, fat thighs, fat butt or fat whatever through “targeted” spot reducing exercises that will reduce just those problem body areas. So, let us look now at the myth:

“You Can Lose Fat From Problem Areas Through ‘Spot Reducing’ Exercises”

First of all let me define “spot reducing”. “Spot reducing” is the belief that you can remove fat from around certain problem body parts by doing specifically designed targeted exercises.

Why People Believe This – Remember those classic commercials where the fat-lady has the rotating band around her butt that was purported to just “shake the fat off”. Even today we see all sorts of fancy infomercial exercise equipment that claim to be “fat busters for abs” or something like that. People believe what they want to believe out of the convenience of doing less work, trying to get the same results instead of doing the proven alternative which requires more discipline and commitment.

The Danger In Believing This – The problem with believing this is that you will continue to eat as you normally eat, and you will continue to gain as you always have.

Why This Myth Is Not True – When you lose weight, your body loses fat all over your body at once. Genetically, you will store and lose weight more or faster in some areas than in others. This is to say that some people genetically gain weight first on the stomach and when they start a correct diet, exercise and weight reduction program, they will lose weight overall of the body and maybe, just maybe lose weight a little faster from, say, the thighs more so than off the butt – but the point is – losing weight is “body-wide” not “body-part-specific”.

What Is True To Lose Weight Correctly:

1. Eat 5 to 6 small yet balanced meals a day.

2. Keep your meals at 500 to 600 calories max.

3. Keep your total fat calories at 20% to 25%; this means that if your total meal is 500 calories and the calories from fat are 100 calories, you divide 100 by 500 (large into small gives you percent), and in this example, you would have 20% fat calories which would be totally acceptable to put you into the fat burning mode.

3. Exercise with barbells and dumbbells 3 to 4 times per week, and the days you don’t weight lift, jog or do some other type of aerobic activity on an empty stomach for 25 minutes after you have a glass of water and preferably a cup of black coffee (artificial sweetener is okay).

By knowing and doing these things, you will put yourself above the fray and make faster and lasting gains in your goal of fitness and weight loss.

Myth: You can lose fat just around problem areas through “spot reducing exercises”.

Outcome: Myth busted.

And to help you get started creating your perfect body in as little as 12 weeks, you are invited to claim your FREE Instant Access to receive a FREE 10-minute Audio Interview with the 4-page PDF transcript on “How To Get Fit Fast At Any Age” as well as a Free weekly online fitness training and nutrition eCourse when you visit:

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You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good!

Click on the above link. Get your bonuses now. You’ll be glad you did.

Yours in health,

Charles Prosper

“The 12-Week Fitness Guru”

P.S.  Please leave your comment.

You’ve put on 10 more pounds than you would care to admit. Clothes don’t fit you the same. You don’t have the same energy as usual. And you certainly don’t want to pretend that you are ready for the beach, but are willing to do whatever it takes to get there quickly, safely and naturally without any fad diets or weird exercise equipment. Well, you have arrived at the right place today, for in this article, I will give you the keys to the kingdom for getting your perfect body for the beach and for living and enjoying an overall glow of health, energy and good looks.

You Need To Sculpt and Shape Your Body While You Lose Weight, That Is, While You Lose Body Fat

What is the key to a shapely, sexy body? In a word, it is muscle. What creates the firm curves and the sexy look that you are after is the true framework of the female body which is the musculature. Jiggly surface fat will not do the job. And contrary to the common fear and perception, working out with weights, that is, progressive weight resistance with barbells and dumbbells absolutely, positively will not transform a female body into a massive muscular male body which is common with the steroid-taking professional female bodybuilders that we have all seen in some of the muscle and fitness magazines.

Just Jogging Will Not Get You The Hot Bikini Body That You Are Looking For

Too much jogging or any type of aerobics will only create the opposite effect of triggering more surface body fat storage. This is the irony of excessive cardio-vascular exercise, after about an hour or more, you begin to break down muscle tissue, and you body converts that into energy. This is not good news, for lean muscles which are kept on your frame is a very metabolically active tissue which is a fancy way of saying that muscle burns fat for fuel.

Progressive Weight Resistance Is Key To Losing Weight (Body Fat) and Getting In Hot Bikini Body Shape

The quickest and best way to get your ideal or perfect body is to enlist the help of a personal trainer or get a good book on beginning and basic exercise through weight training and begin a regular daily regimen of exercising 4 times a week with your weights from 30 to 45 minutes, and to do some type of aerobic exercise for 20 or 30 minutes. On the three days that you don’t weight train, do exercise such as stair climbing, jogging or stationary bicycling, preferably in the morning, just after awakening and on an empty stomach for maximum fat burning. Keep your diet low fat and high fiber. Eat 5 to 6 small meals a day of no more than 600 calories, and you should be able to strut your stuff within as little of 12 short weeks on the shores of any sandy beach.

Please leave your comments.

Yours in health,

Charles Prosper

“The 12-Week Fitness Guru”

Secret #2 – Eat 500 to 600 Calories Maximum Per Meal – Your body usually can only comfortably process and utilize about 500 or 600 calories per meal. Any excess calories above this amount, you get the honor of wearing it around your waist as a spare tire.

Secret #3 – Keep The Percentage of Fat Calories in Your Food at No More Than 20% to 25% - There is a formula for knowing and calculating this. Look on the Nutrition Label. It may say, for example, “Calories from fat 80″ and “Total Calories 310″. A little high school math is “large into small = percent”. So, 80 divided by 310 =.25 or 25%. This would be an acceptable percentage of fat calories in order to continue to lose weight.

Secret #4 – Drink 1/2 Your Body Weight in Ounces of Water – You hear people say all of the time drink plenty of water. What is “plenty” of water? Simple. If you weigh 200 lbs., then you should drink at least 100 ounces of water per day. If you are 120 lbs., you should drink 60 ounces of water per day. Adequate water removes the toxins quickly out of the body that are the result of the quickly-burning emulsifying fat. The faster you can rid your body of waste by-products, the faster will speed up your fat-burning metabolism thus burning for you even more body fat.

Secret #5 – Exercise with Progressive Weight Resistance (Barbells and Dumbbells) At Least 4 Times A Week – Many people don’t know this but weight-training your muscles is the fastest way to speed up your metabolism to burn fat. Bigger stronger muscles burn body fat better that weak flabby muscles.

Secret #6 – Do Aerobic Exercises Like Jogging Every Day That You Don’t Lift Weights ( for 25 Minutes) – After 20 minutes of jogging on an empty stomach, preferably in the morning, your body begins to use your body fat stores to burn energy in order to continue jogging.

Secret #7 – Have a “Cheat Meal” Once A Week Where You Eat Anything That You Want – This is the real world. Healthy living and eating should not be painful. Choose one day a week, and choose one meal of that day to eat whatever you want: a hamburger, fries, apple pie and ice cream, whatever; it’s all good on a “cheat meal”. If you are strict with your discipline the other 6 days, your body will see this “cheat meal” as an anomaly and will do you the favor of speeding up your metabolism even a little more for that day, thus helping you to lose weight instead of gaining.

And now I’d like to invite you to claim your Free Instant Access to receive a FREE 10-minute Audio Interview with the 4-page pdf transcript on “How To Get Fit Fast At Any Age” as well as a Free weekly online fitness training and nutrition eCourse when you visit : http://www.FitnessGuruBonus.com

You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good! Click on the above link. Get your bonuses now. You’ll be glad you did. From Charles Prosper – The 12-Week Fitness Guru