John Lark

What is with our obsession with the scales?

Our obsessions with what the scales read are now a firm imprint on our daily lives. The medical community thrust the BMI scale upon us and tell us what degree of obesity we are.

Discussions around the dinner table, at work, with relatives and now even with child revolve around ‘how much you weigh / have lost / put on’ etc.

Our subconscious is primed with images of slim celebrities who ‘look fabulous’ and ultimately as a culture we now model ourselves on these body types and images.

Time to take check and propose that all is not what it seems. In fact I would argue that what the scales demonstrate is very little in terms of what state of health, fitness and ‘looks’ you are in.

For example you can be fit but not necessarily very healthy. What do I mean by this? Well, as Barry Sears author of Toxic Fat argues, skinny people may not possess a genetic disposition to store body fat in visible areas (bums, legs and tums). They do however, possess the not-so-good ability to convert fatty acids into excess free radicals that wreak havoc upon us causing us to age early, fall ill, cannibalise muscle to be used as fuel and weaken our bones.

So ‘no’ the skinny bitch can’t eat anything she likes and not put on a pinch. It doesn’t work like that. I mean think of it like this? Do you honestly think that you can-not be effected by a diet of cigarettes, coffee, skipped meals and special K for breakfast? Delusional. Mad. Call it what you want.

So, what do the scales tell us? Ultimately they tell us our weight. But weight of what? We are made up of muscle, fat, water, a connective frame that includes bone, tendons ligaments etc etc.

And what about the skinny work collegue? How much inflammation is she dealing with on a deeper level? ( If you would like to know how then I suggest you take a live blood analysis consultation. You will see first hand how ‘clean’ your blood is and ultimately how healthy you are)

It is disheartening to see so many of us become hung up on our weight and what the scales say. Your weight can fluctuate throughout the day. No one knows the exact why this happens. Some scientists propose that it could be to do with your fluid levels. But imagine hopping on the scales after a gym session and seeing you lost 2lbs. Great. Later on in the day, the scales creep back up 2lbs. Disappointment sets in. You may even think about quitting.

Celebrities lose weight at an astronomical weight. 7lbs in 2 weeks. 4lbs in a day with the new ‘wraps’. 40lbs in 6 weeks was the best one I heard. What is actually happening?

Lean bodies with good levels of health determined by blood tests will possess 10% of their body weight as fat in males and between 14-16% in females. Visible muscle definition will be evident.

Who would you put in this class? Models? Fitness Professionals? Celebrities? The cast of Desperate Housewives?

Well, think again. Models possess very high levels of body fat, up in around the 20% range. How can this be? Their diets that force them to eat skinny i.e. below what they would need in terms of their daily calorific amount to maintain their weight coupled with a diet rich in cigarettes, alcohol, stress and zero exercise will force them to burn fat AND muscle.

They are sick and tired. The scales say one thing, their vicious mood swings, aging skin and lack of muscle tone says another.

What about the BMI and all these Liquid ‘Get Slim Quick Formulas? An Olympic rower around 16 stone and 6 foot 4 is categorised as ‘Obese’ by the BMI. It neglects to look at body a fat level which in all cases is below 10%. Try telling 4 time Olympic Gold Medallist, Steve Redgrave he is obese!

Equally the liquid get slim quick diets are a complete joke. How can sipping away for 2-3 meals a day on a cocktail of artificial colourings, sweeteners devoid of ALL nutrients be good for you?

Fat stores are depleted from our muscles and liver. But our muscles are also depleted as our bodies, like hunger starved dogs, search for their next source of energy – your muscles and the protein that is contained within.

Try and embrace how much body fat you are carrying over what the scales tell you. A skilled exercise physiologist will be able to measure your body fat levels. Better still, just aim to get healthier. Have you ever seen a healthy fat person?

Is it as easy as drinking your food? No. Is it as easy as relying solely on the scales? No. Keep focused on your body fat levels. Have them accurately taken and then set about meeting the challenge. The bikini body is about to be unravelled and the age of the ‘skinny fat’ will be long gone.

John Lark is a personal trainer in maynooth. Visit his web site www.spherefitnessstudio.com to claim your free report and one euro trial

Are there ‘Quick Solutions to Fat Loss Problems’ writes Kildare Personal Trainer, John Lark? In this article we explore some common myths that we have heard many times in consulting with fat loss clients. We share some ways of debunking them with immediate fat loss results!

As a personal trainer I hear the most creative of excuses. It seems that even at this time of year that despite the wave of enthusiasm in the New Year, excuses are still being made to avoid the dreaded ‘E’ word. Even embracing a bit of change is like dragging a car.

Here are some problems and my solutions to them.

Problem “I don’t have enough time.”

Solution – You do. You just don’t know how to manage your time. You have the same time as every one else.
The same 24 hours that Bill Gates, Barack Obama and Warren Buffet have. You just don’t set exercise or eating healthy as near the top of your priority.

Stop, take check at your ‘time vampires’ (watching TV, nattering hours on the phone, reading trash mags) and be ruthless. Get rid of them. Make exercise and preparing healthy meals important and see the benefits.

Problem – “Eating Healthy all the time is boring”

Solution – you just need to reframe what you consider as boring. This is a challenge as ‘cravings’ normally overwhelm your rational thinking.

Instead of viewing a salad or vegetables ‘boring’ think ‘boundless energy, vitality, health, strength and well-being’. And who says you have to eat healthy ‘all the time’? We call for a 90 per cent compliance on our nutrition programme.

This leaves 10 per cent for those foods that you consider a ‘treat’. It doesn’t have to be about denial and sacrifice.

And who says eating healthy is boring?

Look into some simple, basic cookery books and try them out! This will be time well worth investing. Not only for yourself but also for your family. Your personal trainer may even take you grocery shopping to make even better use of your food.

Imagine being able to rustle up a poached salmon  fillet wrestling on a bed of rocket, tomato and basil salad tinkering with a delicate olive oil and lemon juice dressing in 10 minutes. Mouth watering isn’t it?

“But I will have to give up chocolate and ice-cream”

Solution – Really? And live like a monk or an obsessive? Work these foods into your plan. The only thing you will have to give up is the notion that you can sit on your backside and think the pounds will melt off and that you can eat everything in the cupboard and dream yourself skinny. That is just delusional.
I love ice cream and a good glass of wine. But they are every now and then. I advise my clients to have one meal a week if they are on a fat loss plan whereby the rules fly out of the window.

Problem – “I can’t afford the gym”

Solution – Exercise at home, in the park or head outside. Get a good workout DVD and have some fun with it. Alternatively lower all your stress hormones by heading outside for a brisk walk. A cheap set of Dumbbells will last you a lifetime.

Problem – “I don’t have a way of getting to the gym and besides I have to take Little Jonny to Scouts”

Solution – See above and stop making overly-creative excuses.

Problem – “I am injured”

Solution – That’s ok. Injuries are what I call andinconvenience’ not an ‘injustice’ . Exercise professionals will be able to work around your injury enabling you to still work towards your goals despite your set-back.

Problem – “I don’t feel like it today”

Solution – when IS a good time? Just start! Just do something that will make a difference. The Japanese have a philosophy called Kaizen. It seems to be the buzzword at the moment. But it means gradual and incremental improvements. Each day make a positive step towards your health and fitness.

Problem – ‘I Just can’t stick to  it’

Really? How hard have you actually tried? Give it your all, measure your compliance to it or know how to quantify your efforts. Where are the indicators to tell you that it is working or not?

My point is this if you are writing to do lists all the time – stop. Stop thinking about it and just do it. Paralysis by analysis.

Problem – “It’s boring.”

Solution – Yep, so is waiting in the Doctor’s office because you are too sick to do anything.   We are designed to move and eat healthy nutritious foods. As they say – prevention is better than a cure. Besides, exercise can be fun. Dance classes, group activity and meeting with friends for a good brisk walk can be fun.

Visit Kildare Personal Trainer, John Lark’s website at www.john-lark.com and download your free report on the ‘7 Most Effective Ways of Burning Fat’ including a free sample workout and meal plan.

As a personal trainer in maynooth, I have found that it is widely accepted in the fitness and fat loss community that the more a food product places on marketing, hype, colourful packaging and ‘in your-face’ labelling the worse it is for your waistline.

Take for instance Breakfast Cereals. Advertising budget of millions. Characters to sell the product to kids and so on. If you left it outside for a night rest assured even wild animals would leave it alone.

Compare this to Organic Wild Salmon. It doesn’t even get a mention in Reader’s Digest.

If you are looking to shrink your waistline and reduce your level of body fat then keep things simple and prevent falling victim to the marketing hype.

For example, the ‘low fat’ label that is attached to most, if not all, ‘healthy’ products is misleading and just scandalous.

How can a cereal bar packed full of sugar in its flimsy 100 calorie frame be anything more than a recipe for waistline disaster?

First of all, products like this that are ‘low in fat’ are also low in nutrients. They are devoid of vitamins and minerals that provide with life, vitality and energy.

Compare the Jaffa Cake to the humble Orange.  Both are low in calories. Yet one has more nutrients – can you tell which one?

Yoghurt is healthy enough without an added 2 teaspoons of sugar, masked with all the health benefits of healthy bacteria that is good for your gut.

If you want healthy bacteria then take a supplement. A quick swig on a pot that wouldn’t feed a toddler isn’t going to do it.

The problem with the ‘low fat’ staples is that they are just that – low in fat.

Food manufacturers remove key nutrients from the food to make it taste better. Ever wondered why you just can’t stop at one biscuit?

Biscuits, cakes and other processed ‘low fat items’ are also rich in things like inverted sugar syrup, glucose-fructose syrup and such like. These are as bad, if not worse, than consuming sugar. Take sugar, distort its chemical make-up and bingo you have the main part of what is your cereal bar.

We need fat. Good fats. The fats you find in nuts, seeds, oils such as avocado, walnut, hemp, olive and fish oil.

We even need saturated fat. The fat that comes with good old coconut oil and raw butter.

If you can imagine your body being nothing more than a complex network of cells that make up  our organs, skin, hair and body parts then you will see why.

Each one of these cells has an outer wall called a membrane. This membrane is made up of fat. All sorts of bodily reactions are dependant on this membrane doing its job. It must allow hormones in to allow a reaction to occur inside the cell. It must allow substances out too, like the release  of body fat from adipose tissue.

A diet that has a sensible mix of fat will ensure that this membrane does its job. Stuff comes in, stuff comes out.

Can you imagine if it didn’t? Hormones, nutrients and fluids would not be allowed in (or find it very tough) and other substances would find it hard to get in too.

Becoming a fat-phobic will do nothing for your waistline or your health.

However, the devil is always in the detail.

If you are on a calorie controlled nutrition plan then you would be wise to ensure that you don’t use this to splurge on your favourite double cream.

Instead work it into your calorie budget. If you know that you can maintain your weight on 1800 calories then think before you use these up in one feast of steak and raw butter.

Rest assured you will get fat if you eat over your calorie allowance, even if it is considered ‘healthy’.

It is, however, not surprising that once you remove all the processed and packaged foods from your calorie budget how much you have room for the foods that provide you with all the tools necessary to reach your health and fitness goals.

Fish, good quality meats, vegetables and good old-fashioned healthy fats.

John Lark is a personal trainer based in Maynooth, Kildare. Visit The Sphere Fitness Studio and claim your complimentary assessment and trial session now!

I asked one of my staff to do a squat demo and I thought that they did a good job with this.

It really is a great exercise for rugby players. There is no hiding with it! Just get under the bar!

Technically the guy here knows his limits of ‘how deep to go’ (just about) by keeping a slight curvature in the lower back. Rounding of the back with that much weight on your back will cause problems. These include overstretching of the posterior ligaments of the back and excessive shear force through the discs.

If you have trouble going down as deep then:

a) Build yourself up to this depth by using boxes set at a height just above ‘breaking point’ in the lower back. Gradually lower the depth with another box as you get accustomed to this depth. Hold the curve and push those hips right back. You will need to see if someone can video or tell you when you are at this point.
b) Aggresively stretch and foam roll your hips and IT Band, Hip Flexors and Lower Leg. EVERY DAY!
c) Get ART (Active Release Technique)

This should help you get deeper and allow you to recruit your hamstrings more. When you do this….watch out! More speed, more effort, more intensity and more results!

Ok, ok I know ANOTHER dietary fad, promise or quick fix.

But, hey, listen up because whether you like it or not you MAY not have to count calories or listen to the diet dictocrats whine on about how many calories are in protein, carbohydrate or fat.

What does this mean? Well it means if you stick to a more alkaline diet then you may be able to eat what you want without the corresponding level of guilt, self destruction and stress associated with it.

You know  – the ‘I’ve eaten a packet of biscuits so I might as well really finish it off with this tub if ice-cream’ then followed by

‘What have I done!!” (trigger tearing of hair and self-loathing) followed by an increase in stress which guess what? Triggers MORE sugar cravings.

It is a circle of destruction.

We have a right to not be at the mercy of food. We have a right to have boundless energy throughout the day with glowing skin, boundless energy and strength. We have a right to be free from disease.

They key, as Dr Robert Young explores in his book, The pH Miracle is to maintain your acid-alkaline balance.

As a starting point for someone looking to change, this is a good point.

Now you don’t really need to know about pleomorphism or become a microbiologist to understand about ‘building blood’.

What is interesting is that if you do stick to a more ‘alkalising’ approach to your foods, water and lifestyle then the results are forthcoming.  You will optimise your ideal weight (rather than be overweight), you will have glowing skin, you will have boundless energy. Why? Because that is how you are designed.

The essence of this programme is to eat what you know is good for you (vegetable, some fruits, fish and dietary fats) and avoid what is not.

Not exactly rocket science?

There are some specific alkalising foods that are rich in alkaline minerals such as potassium and magnesium contrary to the more acid forming foods such as phosphorous and sulphur. These include lemon, limes and avocado.

(A list of acid and alkaline foods can be found at my web-site www.john-lark.com)

A good starting point for most individuals is to alkalise through  hydrating yourself. Most of us stay ‘overdrawn’ when it comes to hydration. Drinking one cup of water only to become overdrawn with a cup of coffee then another, then another. Considering we are 70 per cent water, this is something to take note.
How on earth can you expect to metabolise fat if you are dehydrated? Drink up!

Building an alkaline rich meal is not as hard as it seems.

Stick to your plate being 80 per cent alkaline foods and the rest being acid forming foods such as meat, dairy or starches.

Yesterday I had a leafy green salad made up of spinach, sprouts, celery, pak-choi, asparagus, peppers and carrots, drizzled some olive oil and lemon juice over it and draped a avocado on the side. Then for the 20 per cent I added a piece of salmon or you can have some pasta.

It is not hard to construct your own. Just makes sure that 80 per cent of your plate is covered with foods you know are good for you and the other 20 per cent stick to the wholesome foods that may not be as good for you e.g pasta, rice, potatoes.

Obviously there is always the devil in the detail. Foods that we may have thought are good for us if we are trying to achieve some form of balance either through optimising our weight or our health may not be in the long run.

However, as always there are some core issues that are at work here.

One, we know what is good for us in most instances we just choose not to do it. Why? That is  a personal decision weighted by our pressing needs for instant fulfilment.

Secondly, most if not all diet (I hate that word) or (clear the throat) nutritional strategies work if you stick to the principles 90 per cent of the time. So can you eat your favourite dessert. Yes, of course! But not every day of the week!

In our efforts to constantly seek pleasure we have forgotten about the pain in some of nutritional choices. Find your balance and this constant mental battle will disappear.

John Lark is a personal trainer in Dublin

I love married life. It follows a period of moving in together, a bedding in period and then the fun really begins! It is like learning to drive. You don’t actually learn to drive until you get your licence.

You may ask what this has to do with fat loss. Well, we deal with a lot of married couples here at The Sphere Fitness Studio and there is one over-riding habit that comes to a head time and time again!
Portion control.

It is not a deliberate ploy but have you ever served your food on the same size plate as your partner’s?

You know that feeling when you get home from work to be granted with a plate of food that is enough to feed a small army.

Granted that some of our food choices are not the best (high sugar, high starch, low fibre, low veggie intake) but this is a very simple observation that can actually make a difference.

I don’t overly buy into the eat less, do more. Why is it that Mrs Jones comes to me (and she isn’t the only one) frustrated and down-beat that she hasn’t lost any weight and has yo-yo dieted for the past 5 years.

When you are healthy you don’t worry about your weight, your mood, your energy levels, your sporting performance. It just happens as it is suppose to happen, as you were designed!

Making better food choices over calorie counting always trumps in the long run. Building good habits such as not over eating, drinking more water, eating veggies at every meal and so on are the fast track to success. Suddenly you are in control rather than your ‘poor’ metabolism.

There is a time and a place for becoming fanatical about counting calories. However, nine times out of ten making better food choices and moving more will work.

That means you wont become fanatical about every morsel that passes your lips.
It is one of these things that is small effort yet big reward in the bid to get started shedding those pounds.
Ladies take your plate. Gents take yours. Even more worringly kiddies have your own plate too.

It seems that everywhere we go this s rife. We look for a bargain in our restaurants and cast a raised eyebrow if the food isn’t piled high when we eat out. This habit stinks.

What happened to the quality over quantity?

One possible explanation for this behaviour is that your food choices are devoid of nutrients. As a result you over-eat in an attempt to ‘fill the void’.

Why do you never feel satisfied after polishing off a box of biscuits? Because there is nothing in them in terms of what your body actually needs.

It is called the 51 Principle. Your brain will tell you when it is fall when it recognises 51 key nutrients found in the food or fluids you consume.

Food manufacturer play on this, spending millions on manipulating the foods we eat by removing or substituting the nutrients we need to feel satisfied. As a consequence we just end up eating more.
Then again it could be just pure gluttony.

Take a lesson from the Okinawans. They have a practice called ‘hara hachi bu’ or eat until only 80 per cent full. If you eat until you are stuffed you are basically labelled a ‘pig’ and ostracised. This is coupled with a diet rich in legumes, vegetables and fish.

Harsh but fair. Let’s look at the evidence for this practice.

Heart disease, stroke rates, cholesterol, homocysteine, blood pressure and cancer rates are all lower than in North America. Hip fractures are lower and dementia is rare. Okinawans live longer too.

You can and should be fussy in a restaurant. Ask for smaller portions and more often than not they are willing to accommodate.

After all if you want to be the same as your partner – eat like them.

Grab Your Free Report on the ‘7 Most Effective Fat Loss Strategies’ at www.john-lark.com

For most women, it is like the annoying relative that has over-stayed their welcome.

Recent research revealed that Dublin women suffer more from cellulite than the rest of the country with nearly one in three complaining it causes them problems. This compares to 19pc of women in other parts of the country who admit they have the orange peel on their thighs.

Cellulite is fat. But surprisingly it is often not related to how fat you are overall.

One plausible explanation – which also explains why very few men suffer from cellulite – is based on the composition and behavior of women’s fat cells and the connective tissue that holds them in place.

Very simply, a woman’s connective tissue is very inflexible, so as females gain weight their fat cells expand, and tend to bulge upwards towards the surface of the skin, giving the classic orange-peel appearance of cellulite.

In men, not only is there generally less fat on the thighs, but also the outer skin is thicker and thus obscures what is happening to any surplus fat below.

There is a way of attacking it though. It means approaching from a different route. Cellulite is often a symptom of a deeper underlying cause.

When we look at body composition and review where you store your body fat we can determine very quickly why you are holding it there.

Think that fat accumulates around your mid-rift to ‘spite’ you? Think again. This is reflected of your ability to handle sugar and how well you keep in check a hormone called insulin.

Cellulite’s partner in crime points largely to an imbalance in the hormones estrogen and insulin. High circulating levels of one or both together in women (and men) will be reflected in fat on the back of your arm, thighs and chest.

Why would you have this imbalance?

There are many reasons. We all produce the hormone, estrogen. What really matters is what happens to it once you make it as well as how much your cells and organs are exposed to.

It is like sunlight – get the right amount and good things happen (elevated mood, more vitamins produced) but get too much or spend too long over-exposed then you will more than likely get burnt.

In estrogen’s case we need it. But too much of it and a chronic over-exposure will lead to trouble.

In estrogen’s case, this is paralleled with some nasty diseases like endometriosis, PMS, uterine fibroids and benign breast tumors. Men – take note – as breast cancer in males is on the increase.

What’s more in the last 30 years man-made sources of estrogen called xeno estrogens are adding to the problem.

These are man-made sources that mimic estrogen. Sources include (in short)  Plastic bottles, Carpet fibers, Teflon coating, Pesticides and herbicide, Commercial meats grown with hormones, Birth control pills andHormone replacement therapy drugs.

Estrogen is toxic. The liver treats it as toxic. In the process of detoxifying it, the liver will convert it into some nasty metabolites.

What’s more there is an enzyme in the body called aromatase that converts testosterone into estrogen. We need to inhibit this.

So why the orange peel?

Cellulite is an estrogen-type of fat. Think of your fat as your estrogen out of control and as a result body fat will accumulate in particular areas such (thighs, back of the arm and the chest)

This is easily managed. But several things have to be addressed.

Your nutrition has to lend itself to get rid of these cheeky critters. Start to ‘love your greens’. Watercress is the gold standard and stay hydrated.

Of course any toxic habits such as smoking and drinking will cause the liver to be distracted in trying to sort out the rubbish that you may be ingesting. Some hope of it trying to shift your estrogen if this is going on!

Your training has to lend itself to this as well in your bid to shift the peel. Extra spinning classes are a disaster! All they do is encourage the body to shift fat to the areas that are being worked (bums and thighs) for use as a more readily available source of fuel.

Unfortunately whilst a nice stroll with pals is good for the head. It does little to burn the fat or shift the peel.
Start lifting weights. Your backside will thank you for it.

John Lark is a personal trainer in dublin.

It is that time of year again. The run into the Summer. A few weeks to make sure that you hit the Summer like a sack of spuds. Think of the blissful feeling of bumming in the tracksuits and only being able to wear a few items of clothing ‘cos that’s all that fits’.

Let me list perhaps the 7 most effective and easiest ways of gaining fat like it was suddenly an Olympic sport.

1. Eat a Diet Rich in Sugars, Hydrogenated Vegetable Fats and ‘Acid’ Foods

A classic dietary approach to take for those of us wishing to gain a steady 0.5 – 2 lbs of weight a week.

Ensure that you take a restricted approach to your diet by consuming foods rich in hydrogenated vegetable oils and fats and sugar.

One trick of convincing yourself that you avoided this pitfall is to consume low-fat cereal bars.

“It’s OK – these are low in fat!”

Taking in these between meals are a sure fire way to keep you on the road to gaining fat in a sensible and progressive way by allowing us to shut down the activity of our fat burning enzymes and increasing the activity of fat storage enzymes.

Perfect – I wouldn’t have it any other way.

2. Sit on Your Backside

This is a great approach to take to again ensure steady fat gain. All the excuses under the sun will be strong enough to overcome the urge to exercise and get out of breath through lifting weights, circuit training and a brisk walk, jog, run, swim or bike.

Oscar Wilde once wrote that whenever he felt like exercise he sat down until the feeling passed.Sound advice.

3. Avoid Fruits and Vegetables like the plague

Avoiding these little bundles of goodness will help me no end in my quest to put on fat over the holidays.

They will allow you extra time in bed as you catch every cold going. They will even make you eat more of the sugary stuff as you will never, unbelievably, feel full after eating.
RESULT!

4. Taking No Responsibility for Your Actions

This is a great little accelerator in the fat gaining stakes.

It can’t be your fault that you cram the cookies into your mouth or sit on your backside all day watching the clock ticking.

It is your dog’s fault that he kept you up all night barking stopping you from going out for your morning walk.

It is your children’s fault that they can’t do their homework and have a play that you have to attend that stops you from attending your class.

It is your husband’s fault that he argued with you and you responded by eating a tub of Ben and Jerry’s.

Equally it is not your fault when you see the scales rise after doing nothing all weak. But that’s OK at the end of the day it is not your problem.

5. Choose to Drink 3 litres of Alcohol a Day rather than water

A bottle of wine is a far better choice than a glass.10 pints seems to have far more rational logic to it that 3-4 bottles.

5 chasers seem to have a much better effect than just leaving at the lovely dinner that you ate.
But that’s OK – see point 4.

6. Stress, Stress and More Stress

This will help you lose weight but still gain fat as frequent boozing, late nights, no exercise lowers your testosterone to levels akin to the alcoholic on the corner of Grafton Street. Keep working the hours you work, neglect taking proper time off and stress the body until it cries at you to stop.

Equally stress will be available in volume alongside the more obvious times you can feel it.

7. Letting it all go!

Let it all go!

Ignore your body and the potential it has to provide you with boundless energy, strength and vitality.
Develop the will to just say no to exercise, sound food choices and a comfortable stress free lifestyle.

That is, after all the easiest way isn’t it?

John Lark is a fat loss specialist based at The Sphere Fitness Studio. You can visit his web site www.john-lark.com and pick up your Free Copy of the 7 Most Effective Ways to Burn Fat

Probably THE most overlooked aspect of any fitness programme.

Yes – hard work is needed. But if it is not coupled with this you may be in trouble

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