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I get a lot of questions about cheat days and what people can and should eat on this day. Of course, cheat days our days you can splurge and a eat little more of your favorite foods than normally. And balance it out the next day with good eating like salads and veggies.
It seems there is a quite a lot people who are using cheat days as a period not to just indulge in their favorite foods but also to drink a pretty good amount of alcohol on top of it.
Well, I can tell you from experience this is NOT a good idea.
The real purpose of cheat days is to ‘unregulate’ the lepton levels in your body, reseting the metabolism levels, and creating a hormonal environment that is condusive to burn fat , straight out !
Alcohol consumption in large amounts pretty much nullifies all of these factors that burn fat ! And it actually lowers the plasma leptin levels which contrasts all the factors we have just mentioned. And this does the opposite of what we want to create with Cheat Day.
The result of all this is simple :
Cheat Day + Large consumption of Alcohol = Big fat gain.
Now if you want to go and have a drink or two or even three for big boned people on Cheat day, thats fine. But going out and slamming back a six back or having 2 or 3 Long Island Teas then be prepared for the consequences of Fat Gain !!
The sign of whether or not you have drank to much alcohol is whether or not you get somewhat of a buzz.
In the end, Alcohol is a metabolism slower and it will create fat anyway you look at it especially when you are splurging on ‘fun food’ !
If you are going to eat a late night pizza please do not consume much alcohol on top of it !! 
Cheers to your Success,
Robert Andrew
Its really weird…………. as you get older some days you can feel really awesome and then some days you feel like crap.
Case in point. I have been running for the past many months twice a week. Usually on Monday and Thursday. On Monday of this week I felt good and decided to do two more laps than I planned to. Well, a seven miler turned to over a 9miler. And in the last mile ,which has some gradual but long and hard uphills, I really tore my body up. I came home exhausted and I just sat there on the fireplace while my wife finished her video workout. I could barely move I was so tired.
Well, I managed to make it to the bathroom and took a long hot bath. When I got out I just laid in bed the rest of the night watching Barney with my daughters. Totally spent !!!
I hadnt run that far in a long time maybe close to 10 years and it showed its effects on me.
But last night I felt pretty good and I ran a swift 6.5 miler. It wasn’t a 9 miler but it was at a much faster pace and felt like I could easily have done 9 miles.
So my point is never to give up on yourselves if you have that bad day with exercising or even eating. In eating for instance , you might splurge a little bit too much on one day to the point of feeling bloated. But just relax and balance it out with some well proportioned salads the next day.
Remember as I have always said so many times you want to have balance, balance, balance in you Life !!
So I hope some of my own experiences give you some insight that you can successfully apply to your own lives.
Cheers,
Robert Andrew
1.The 20 minute exercise routine willl get that belly smaller :
This is something I have been implementing myself for quite sometime now. Basically, you can use any intense exercise that will really make you sweat and get your blood pumping. I do circuit training of all kinds. My favorite is crunches and pushups. I do them really quick and they have a great effect on my muscles and cardio. I will start out with pushups doing as many as I can before I cant doing anymore. Then I will do a combo of wide arm pushups, decline pushups on a chair, and incline pushups on a small table, and top this off with my arms tight to my body to really get my triceps a burning. All this takes less than 20 minutes. And gets your heart pumping and muscles tired.
Shadow boxing in intervals leading up to 20 minutes is a great exercise to do !!
Jump roping up to 20 minutes with quick intervals and high steps can really get you in great shape. All these can be done at home and can get that belly smaller and smaller and help you lose the fat.
Remember to concentrate on fast metabolic movements to best remove the belly fat. It does not necessarily have to be a exercise of long duration but one of short and intense duration !
2. Get a small belly and lose weight with micronutrients
Focus on foods that are called macronutrients instead of only concentrating 0n foods with fat, protein, and carbohydrates !
Eating lots of organic veggies,beans, fruits, raw nuts seeds, legumes,whole not refined grains will really make you eat much less and feel less cravings and more satisfied.
These small belly foods will give your body the nutrients it craves and keep you from being held hostage by those quick fix diets that in the end do more damage to your body and your belly than good!! Eating smart will not just get rid of the fat, but it will in the long run make you a healthier person, period !!!
Hope this helps in getting you fitter and slimmer
Sincerely,
Robert Andrew
Geesh, yesterday was like 72 degrees here in Texas as my daughters and I basked in the warm glory by riding bikes and playing at the playground next to our townhouse. We did all this for at least 3 hours until my little tikes got pretty worn out.
The day before, I ran a pretty solid 7 miler and I was supposed to run this evening but I think it will be just too cold. Can you imagine that…..Robert Andrew, the manly man among men, saying its too cold to run outside !! We will see.
This time of the year is a perfect time to be a member at a gym and stay in shape that way. But as many of you know I prefer doing my exercise around my house and outdoors. I have been doing pushups everyday along with crunches for the last 9 months. I have built both my chest and abs pretty darn good. In fact, I have been more cut that I have ever been. More so than when I did free weights. But I would be curios to how much I could bench press. Push ups and bench pressing affect your body in different ways.
Anyway, I hope you guys have completely recovered from the Holiday feasting. I am just finishing mine as I have almost eaten a whole box of Sees Candy I received from my Aunt. So after that is done I will be operating on all 4 cyclinders. And I plan to be in the best shape of my Life in 2012!
Remember folks, to eat smart but not perfect and try to get some kind of exercise regimen implemented in your life. Even just walking a mile or so a day will help you in your efforts to lose weight and stay healthy. If you cannot manage to do even this then you will have no choice but to eat a very, very strict diet with minimal carbs and sugars to stay slim and healthy.
Personally, I would rather choose the former than the latter as it makes life much more funner !! 
Heres to a great one,
Robert Andrew
Well howdy guys !! I hope you did not overdo it these past holidays. If you did then climb aboard because we are going to give you some good exercises to get that New Year blubber off your body ! : >)
1. Of course number one in my book is to go out and do some Running. Preferably if you can get on some softer trails the better. This will save your joints in the long run.
2. If Running is too much for ya right now then some good ole Walking can be the trick for you. Make it brisk and build it up starting out slower until you feel like you can go faster. Incidentally, Walking will take less toll on your joints and knees than Running does !!
3. Swimming indoors is a great activity to do and is as good as Running or Walking for burning the fat !! Stretch good before you do this activity both upper and lower body.
4. If you have access to a lake that is not frozen I would suggest trying out Kayaking. Boy, this will get your lungs and heart a moving. Great for burning of that holiday pounds.
5. Shadow boxing you say ?? Yes, I said shadow boxing. Take about 5 minutes of some fast shadow boxing and you will see what I mean. It totally wears out your body and is one of the most effective ways to burn calories. You can use a bag or just boxing in the air. Either way is fine.
Of course there are many more exercises to help you burn the fat off from your Holiday feasting but these five are at the top of my list. Just remember when you are outdoors you need to stretch out really well and bundle yourselves up with warm clothing. There is no sense in catching a bad cold while trying to shred the weight !!
Happy New Year,
Robert Andrew
Hello peeps,
Robert Andrew here.
I know you have been asking me about it for awhile now and I can give you the good news that my new Weight Loss Program which has been in the works for a year now is finally here. And it is all the rave on the Internet !!
Its called 5 Secret Tricks to Lose Weight and Look Hot and in it I reveal the 5 factors that you must address and overcome to look slim and hot…and how to do it ! This is some really good stuff you can use to get slimmer and healthier ! No fluff here, whatsoever !!
But, Listen to this …..For a few weeks into the New year ,I have decided to give you all something really special. I can’t believe Im doing this. Instead of the regular price for $20, I am giving my new my weight loss program away for a dirt cheap $9.99 and there is a 100% Money Back Guarantee if not satisfied !! You cant beat that ,but I am doing this for a few weeks only until some time in January !
So hurry for this ridiculous price and get the program today for $9.99 while this price last !! Paypal accepted. Buy right below…………………………..
Well, the holiday season is upon us. I will be gone for the next few weeks as I am going out of state. But you know what the holidays can be a lot of gift giving, good cheer, and a lot if not too much good ole hearty eating !! (If you dont celebrate this time of year then have a great one also :>)
I admit I can be guilty as anyone when it comes to the holidays. But as I have said before, eat good but balance it out with some smart eating too. If you eat turkey and gravy one day then the next day eat some smaller salads with broccoli, cauliflower, low fat dressing etc. Or get on the treadmill for an extra 15 minutes.
That is the best way to lose weight !!
Hey, there is no reason not to have fun during the holidays but just balance things out . And that is truly the best way to lose weight !
I look forward to a great 2012 ,and I want to really ramp up things on this blog to make it easier for you to lose the weight, stay healthy, and get hot !!
As I have said one good way to start the New Year is my new weight lose program which will set you on the right foot in winning that battle with bulge. Many say it is the best way to lose weight as it is packed with what you need to lose those pounds.
It is at an insane low price and you can get it right below here at $9.99, regular price is $20.00.This is only for a few weeks into the New Year. Money Back Guarantee!! Paypal accepted….
Have a great one and Ho,Ho,Ho,
Robert Andrew
Okay, many people might not believe it but you can eat a number of really good tasting and good for you foods besides the usual bland tasting salads, broccoli, cauliflower and the likes. One of these is a chocolate peanut butter milkshake. You heard that right a chocolate peanut butter milkshake.
Here is the ingredients to make this splendid food or drink if you want to call it that.
1. Take one Scoop of Prograde Protein (Chocolate)
2. Two Tablespoons of all natural peanut or almond butter
3. One cup of organic almond milk or skim milk preferably almond milk since it has such a goooood taste to it !!
4. three to four ice cubes
Now here are the directions :
You need to pour 1 cup or so of organic skim milk or almond milk into a blender, then go ahead and add the remaining ingredients to it. Blend on high power for 40 seconds. Then just enjoy !!
This rockin concotion tastes similar to a reeses peanut butter milkshake !! So savor every last delicious drop of it !! It is a convenient snack that can be enjoyed most anywhere and can be used as a meal replacement.
There is a 15% Coupon for the Prograde Protein which expires on Monday.
Three reasons to love Prograde Protein is because it is stevia sweetened, delicious, and a cold-processed protein powder. The only one I am aware of.
Many protein powders are really damaged ones that have been unnaturally processed to your disadvantage ! However, with Prograde there is the use of a low temperature filtering process that really makes the protein pure and robust. It also has a natural sweetener called stevia. Stevia is really difficult to find when it comes to protein powders ! And oh yeah it really taste fantastic which to many people is the most important thing !!
So I urge you guys to get that 15% off coupon rate for Prograde before the deadline ends on Monday. And give it a shot and try that chocolate peanut butter milkshake. Its debatable whether it is the best way to lose weight. But if it is not the best way to lose weight it sure is a great way to keep the pounds off and have fun doing it !!
Keep on keeping on guys and have a great weekend,
Robert Andrew
I am feeling pretty good today so I am going to hit the pavement for the first time in a week. As many of you know I have had a cold the last week or so. I still have slight congestion but not enough where a short run will make it worse.
I have taking a long enough break and I am eager to go on this run. My two daughters are still coughing up a storm particularly the oldest one, Mackenzie !! I gave her some antibiotics from the doctor and hopefully by the weekend she will be rid of it. Its been tough seeing the little ones suffer with this congestion. 
For the holiday season I will being taking a 1,200 mile long trek with my family from Texas to Tennessee !! So next week will be my last Postings until after the New Year. I will talk about this more next week.
And I will let you know how my run goes and how my little ones are doing.
The Best,
Robert Andrew
You know the best way to lose weight sometimes is to remain chill and do nothing.
Example: For me today is one of the ways of remaining healthy by doing nothing. I had planned to get back in my exercise routine after battling this cold for the last week or so. I feel pretty good all over ,but I still have a little congestion in my chest and it is pretty cold here as of lately in Texas. So this evening I am going to relax and do NOTHING !!
But I will focus on what I eat.
Do not get me wrong as I always keep an eye on what I put in my body. But lately it has been a little extra looking at the foods I eat.
For today I have eaten ultra grain cereal for breakfast along with some muscle milk and a orange. For lunch I will consume some broccoli and carrots and a ham sandwich with low fat mayo.
For dinner probably just a bowl of chili which has lots of protein and a medley of fruit with it.
Its pretty smart eating. And remaining stagnant at least for one more day is a smart away to get completely healed of this cold. Yes, I could go out and put a six miler in the cold weather at a medium pace….. but the risk could be another 4 days of feeling crappy like last week. So no doing.
Just listen to your body and your instincts and you will be much better off for doing it !! As I said the best way to lose weight many times is just doing nothing and eat smartly !!
Cheers,
Robert Andrew