» Fat Loss

I get a lot of questions on what exactly to take before you go to sleep each night and in this post I'm going to give you an easy and simple recipe for creating your own night time protein shake that will keep you lean and skinny at night.

The real secret is going to be the use of casein protein instead of just the traditional whey protein shake.  And a great and readily accessible source of casein protein is cottage cheese and today I'm going to show you how to make a killer shake out of it.

Whey protein isolate is simply the best because it's so quickly absorbed by your body and that is ideal after a great workout when you muscles are starving and they're glycogen depleted.

But since we're going to be asleep for hopefully 8 hours or so, we're going to want to go with casein protein which won't be quickly absorbed by the body, and instead is time-released.

What actually happens with casein protein is that it becomes a gel like clot inside your stomach allowing it to be digested slower and therefore supply a steady stream of amino acids (breakdowns of protein) into your blood.

This is an ideal situation because you won't have access to any protein/amino acids while you're asleep and in rapid eye movement.

This Sleep Skinny Protein Shake is kick ass for keeping your body lean and toned while you sleep after a hard day or work and training.  Now I wouldn't slam this baby right after working out but if you're about to be out like trout, then I would give this sleep shake a try.

The Sleep Skinny Protein Shake Recipe:

• 8-10oz. of water or skim milk (preferably RAW)
• 1 and 1/2 cups of fat free cottage cheese
• 1-2 scoops of your favorite whey protein powder
• 1/2 cup of fat free yogurt
• 1 cup of ice cubes
• Raw honey or Stevia for flavor
• Mix it up in a blender and drink before going to sleep

This shake is a great alternative for when you're body is starving at night but you don't want to eat a big meal because the calories will just hang out in your stomach and turn to fat.  Use this Sleep Skinny Protein Shake to build up your toned lean muscle while keeping the fat off.

Let me know how the drink tastes or what modifications you made to make it taste a little better…

Create Greatness,

Josh

In this video I'm going to show you how to reduce your stress and cortisol levels so you don't get fat.

I'm doing this video post a little bit differently as I'm behind the computer this time.  I thought this would be the most effective way to bring you the information.

But today we're talking about the dirty little troll that 's secretly making many of you fat.  It's called stressed.

We're a lot more stressed than you think and if you're not taking care of your stress then you could be setting yourself up for a lot of bad problems as you go down the road.

Now I'm not going to blame all the weight gain and belly fat purely on being stressed, adrenal fatigue and high cortisol levels but this stuff sure as heck isn't helping.

And if we're not practicing meditation, relaxation, recovery, attitudes, etc. then our lives aren't going to be very happy as we're chronically tired and our bodies are gaining weight but we just don't know why.

Be sure to watch the video below and please don't hesitate to give comments on ways you use to reduce stress…

Ahh the Olympics are here once again! Personally I'm more fond of the Summer Olympics but I don't mind catching a few of the Winter Olympic games…

After getting inspired by watching some of the Olympics going on in Vancouver I decided to create a fit and fun workout that will burn fat but will also be motivated by the current winter games.

The good part about this Olympics workout is that it can be done by just about everyone and is terrific for kids because it's a fun themed workout.

In fact, I used this workout with a few young kids that I train and they loved it.

We have everything from Apolo Ohno Skater Plyos to Bosu Snowboard 180 Jumps…but this isn't no kiddy workout, give it a try yourself and you'll see how hard this Vancouver Olympics workout really is…

I've found the Olympics to be really inspiring not only for pride in your country but also for physical fitness.  If you see some of the bodies on these athletes you'll see how much their hard work and dedication has paid off.

Here are the exercises…

1.  Alpine Skier Wall Squats

2.  Bosu Snowboard 180 Jumps

3.  Bosu Luge Holds

4.  Apolo Ohno Skater Plyos

5.  Curling Lunges

And we're back with my latest ab workout and this time we're focusing on getting those 6 pack abs in just 3 minutes a day…I like to call this workout the Chub Blaster 5000.

This 3 exercise ab circuit is a little more difficult than the ones that I've previously posted but I think it's time we stepped up our game and took things to the next level.

If I were you I would also watch my other Chub Blaster workouts which you can find the 3000 version here and the 4000 version here.

The whole point of these fast ab workouts is that we hit the stomach muscles hard and quick so they don't have any time to recover, and therefore your results are going to be that much better.

Now just doing this workout alone will not work miracles and in fact probably won't have the great results your looking for if your diet sucks and you're sitting on your butt the rest of the day.  It takes consistent hard work to get 6 pack abs or a flat stomach and doing this workout once a month won't be the answer.

That's it for me guys, be sure to watch this video and follow along, there are a couple exercises that require other equipment such as the Bosu ball which most gyms have but if you don't then you can get by clicking here.

A1: Bosu Opposite Elbow to Knee Crunch (3×12/side)

A2: Ball Knee Tuck to Jacknife (3×10)

A3: Bosu Figure-8 Russian Twists with Medicine Ball (3×10)

Having a body cleansing once or twice a year can do wonders to your body and my Trainer Josh 21 day detox diet is a great way to lose weight and rid your body of toxins that are doing you harm.

First off, a detox is nothing to do half-ass, you have to go all in and don't hold anything back because any little misstep will damage the cleansing outcome that you're looking for.

Ok now that we got that out of the way, I want to give you a quick breakdown of what you're going to be going through during the next 21 days after you start my detox program.

We all know that the detox isn't going to be easy but I can guarantee you'll be feeling 10x better at the end because you'll be ridding your body of toxins and all the other crap that is making you feel weak and sluggish and at the same time holding you back from losing that fat.

Here are the rules for my 21 day body cleansing detox diet…

1.  Absolutely no sugar allowed, this means refined or even evaporated cane juice.  Sugar is the root of all evils as far as I'm concerned and is practically the devil in disguise.  So no sugar can be eaten at all during the 21 days.

2.  No dairy intake is allowed.  This means no milk, no cheese, no nothing that has to do with dairy.  More things then you think have dairy in them so be sure to make a list of what you eat every day and find substitutes for them.  A great substitute for cow milk is almond milk (sugar free of course!).

3.  No white flour.  This means no more pizza or those blueberry muffins.  Aim to have only sprouted grains such as rye and stay away from other white flour breads sugar as sourdough and such.

4.  No processed foods.  This means you can't eat TV dinners or anything else that has been manufactured and processed.

5.  No artificial sweeteners.  This means no Splenda, Equal or any other fake sweeteners which are worse than plain old sugar.  Instead have only agave nectar or raw honey and fruit to satisfy your sweet tooth.

6.  Use a detox supplement. I personally use and recommend HealthForce Healing Cleanser which is what I've found through trial and error to have the best bang for you buck.

In fact if you buy the HealthForce Healing Cleanse Level 2 through the link below I'll send you MP3s of my personal meditation CDs that are designed for Daily Neural Reconditioning that will imprint a vision of success onto your subconscious brain.  Click here or the picture below to get it now.

7.  Have two 24-hour fasts from Sunday 6pm to Monday at 6pm and follow it up with a healthy protein shake or super shake.  Fasting a couple times a month will help you sleep better, feel leaner, slim down and become more productive with clarity.

8.  If you have a juicer (if you don't have one I highly recommend getting one) and have a daily detox drink of cucumbers, celery, asparagus and lemon.

9.  Eat whole foods only.  This is one of the most important steps right here and eating only foods that are closest to their original form possible will be nature's way of feeding your body the proper nutrients it needs to build healthy muscle and get rid of the chunky monkey fat.

10.  Drink lots and lots of water.  Water is nature's natural detox and for a very good reason, in fact I remember in my high school chemistry class that water is the universal solvent.  Water is natures way of cleansing the body from toxins and other junk you don't want in your body.  Want to lose fat? Drink water…want your back pain to go away? Drink water.

Well that's it guys and if you got the fortitude to accomplish this detox from start to finish then you will definitely earn my respect.  It's not easy but it's a great way to set yourself on the fast track to success and if you can accomplish this then you can do just about anything to direct your life into a healthy direction.

After these 21 days are up in this detox diet you'll hopefully have some of these numbers engrained into your brains and they'll become healthy habits to replace the bad ones that have been building up in your body for years.  Let's get the ball rolling on this!