Why Most Nutritionists Are Space Cadets

Posted on March 26, 2012 by Daniel Munday

If you know me well enough or have been a reader on here for a little while you’ll understand why I think most nutritionists are space cadets.

They are preaching from an outdated text book when it comes to weight loss and especially when it comes to losing your stubborn belly fat.

And what I saw in yesterdays Sunday paper really confirmed the old saying that it is better to be considered a fool then to open your mouth and confirm it!

Watch this short video and you’ll understand why.

So what do you think – nutritionists are space cadets or I am way off? Let me know below.


Kettle Banner Square Why Most Nutritionists Are Space Cadets

Posted in Fast Weight Loss Tips | Tagged | Leave a comment

Another DPM Transformation Success: Soren’s Story

Posted on March 15, 2012 by Daniel Munday

Most of my clients are women so you’ll see the majority of the success stories being from them.

However, I do train a few blokes – the ones that get it.

I find that most guys have a “I know what to do” approach. So they head off to the gym, copy the next guy and generally get nowhere.

The ones that get it are the ones I enjoy training with. Like Soren.

Here’s another great success story (still in progress) that resulted from my 4 week Express Transformation Contest in January.

So I got Soren on the DPM Performance hotseat to share some of his tricks to success.

Sorenbna Another DPM Transformation Success: Soren’s Story

DPM: What was the biggest thing holding you back from transforming your body?

SJ: Not realising how big a part diet plays in losing weight

DPM: What was the easiest thing to change?

SJ: Doing the additional training

DPM: What was the hardest thing to change?

SJ: Giving up all the good stuff (burgers, beers etc) NOTE: Soren didn’t give up the grog or the bad food totally – we just reigned to a much lesser frequency!

DPM: What is the best tip you can give to other DPM’ers who want to do what you’ve achieved so far?

SJ: You cannot train away a bad diet. Get on the 3 day detox diet and cut out (down) cheat meals and it just happens

So there you go – even the blokes get amazing results in only 4 weeks on the Team DPM game plan. So like Soren said – get on the 3 Day Detox diet if you haven’t already and do it once a week for 4 weeks. You WON’T be disappointed!

It’s only $27 and you can get your copy by clicking on the image below.

1 Another DPM Transformation Success: Soren’s Story

The choice is yours…

Posted in Motivation, Recommended Products | Tagged , , | Leave a comment

The Fight Project Update

Posted on March 12, 2012 by Daniel Munday

At the end of November last year you may remember me mentioning about a guy who was participating in – what I think is – the ultimate human guinea pig experiment.

If you missed it you can read more here. But in a nutshell Adam was going from a fat journo to training full time like an elite MMA fighter – to compete in his first ever fight.

So seeing as we’re only 2 weeks out now from Adams fight I thought i’d give you an update on his progress.

I don’t have to say much to be honest.

Look at his first video when he announced the project below:

Now look at his latest video posted after week 16 of training:

Amazing the difference in only 16 weeks isn’t it?

Just looking at Adams face you can see the difference. Then you’ll also realise he’s dropped something like 20kg which makes this a phenomenal transformation no matter what happens in the ring (or octagong or whatever they call it in MMA).

If you have nothing else on TV on Saturday 24 March you could do a lot worse than head on down to see Adams fight and throw your support behind the former big unit.

I will be there and I hope to see you there too!

Go champ – nail it. For more info check out The Fight Project’s blog and you can find the link for tickets there too.


Kettle Banner Square The Fight Project Update

Posted in Motivation | Leave a comment

Advanced Bodyweight Abs Exercise For Your Home Workout Routine

Posted on March 8, 2012 by Daniel Munday

If you are looking for a great exercise for your abs there are literally hundreds of exercises that you can do without having to do another damn sit up or crunch again.

This one cranks up the intensity a bit further and really hits your abs as well as your obliques (love handles).

It can be done on your knees for beginners or for the real deal you’ll want to do these on your toes.

I call them V Walks.

Check em out and let me know what you think below:

So what do you reckon? Hits the spot?

You bet it will!

Give it a shot and you won’t be disappointed.

Take home points:

1) Keep your hips even – don’t rock too much from side to side. You’ll get a little bit but limit it for the best workout (and to keep your lower back safe).

2) The further you walk your hands out away from your side the harder you’ll get the burn. Just don’t place your shoulder under too much load that it won’t be able to support.

Game on!


fym 200 200 Advanced Bodyweight Abs Exercise For Your Home Workout Routine

Posted in At Home Exercises | Tagged , | Leave a comment

Another DPM Transformation Success: Melinda’s Story

Posted on March 5, 2012 by Daniel Munday

Today I’d like to share with you an amazing story of one of my superstar clients – Melinda. Just take a look at Melinda back in July of last year and look at her now.

One word says it all – AMAZING!

Melinda Futcher Jul11 Feb12 Another DPM Transformation Success: Melindas Story

So I wanted to ask Melinda a few questions on how she has been SO successful to help others, like yourself, who want to do exactly the same thing.

You’ll realise when reading this how you can actually adapt this to your normal life without having to live the life of a nun and never have any enjoyment.

You may even find yourself nodding your head at what you can implement straight away.

DPM: What was the biggest thing holding you back from transforming your body?

MF: There were a few reasons but one of the main things was excuses, excuses of when to start and I always found an excuse why I couldn’t start today.

And I would say to myself, I can’t start today because I have a luncheon or I can’t start this week because I have a party on so I might as well start next week’ and before you knew it next week never seems to come and weeks and months of excuses past you by and then suddenly you get on the scales and you are a kilo or two heavier than before.

When Daniel started the first 8 week challenge (In July 2011) I thought its time to get serious and there was no more excuses and I said to myself:

this is when I am going to start and if I had something important to attend I did but I knew that I had 6 more days in that week that I could make a difference in changing to a healthier life style.

DPM: What was the easiest thing to change?

MF: I found the easiest thing to do was to follow Daniels food and exercise plan. He gives you the 3 day detox as well as a weekly food list and recipes plus an exercise plan either with him or at home.

To my surprise once I got through the first week it was pretty simple and easy to follow and was a no brainer. Everything is set out for you for that week it was too easy.

DPM: What was the hardest thing to change?

MF: The hardiest thing was giving up my old bad habits, the glass of wine, soft drinks, cappuccinos, dips and crackers, pizza nights and so on.

The way I overcame that was by taking it day by day. I did not set big goals for the week or months ahead as I knew I might not be able to commit to it if I set the bar too high.

So each morning I would wake up and I would set them for the day and once I got through that day it seemed to become easier over the coming weeks to break those old bad habits.

Don’t get me wrong you don’t need to give up everything you love. You just need to take on board that you only need them in moderation and not on a daily basis’s as I was doing.

DPM: What is the best tip you can give to other DPM’ers who want to do what you’ve achieved so far?

MF: The first thing you need to do is stop getting on those scales or measuring yourself. Do the measurement in the beginning and if you are eating well and exercising there is no reason why you wouldn’t lose weight.

I believe when weighing yourself continuously it can have a negative effect on your emotions which could put you on a high and also bring you down on low just like a roller coaster.

So ditch the scale for a while. If you do fall off the wagon don’t be so hard on yourself and get back on track straight away.

Keeping a food diary is also important as you can keep track of everything you have consumed. This will allow you to see if you are on track or if you need to make adjustments to improve your eating habits.

Keep active and if you are like me and work in an office don’t sit in front of your computer at lunch time. Get out and go for a walk or a run even if it’s for 15mins a day or get together with your work mates and do some type of exercise.

Exercising regularly is important as well as eating well. If you don’t feel like turning up to Daniel’s training, force yourself and after you have been you will be thankful that you did.

Don’t be so hard on yourself. It takes time and determination and by making those small changes in your life style, you will achieve your goals.

Stay positive even when times are tough and in the end results will speak for its self.

That my friends is without doubt the best steps to follow in a success plan from someone who has actually done it themselves.

Rather than me telling you day in and day out what to do I think it is so valuable to hear from what others have done – learn from Melinda’s success and you can be just as happy with your new body too!

Well done Melinda – you’re a true DPM superstar and thanks for inspiring others by sharing your story!


time your workout Banner Square Another DPM Transformation Success: Melindas Story

Posted in Motivation | Tagged , | Leave a comment

77 Fast Ways To Lose Your Fat For Summer Part 7

Posted on March 1, 2012 by Daniel Munday

Now for the final installment of the 77 fast ways to lose your fat for summer series.

You’ve already seen 66 tips and now it’s time for the final 11.

Each of these tips can help you break through a plateau or kick start your fat loss results. Either way you just have to take action.

The ball’s now in your court.

# 67) Add Up Downs to your programs TODAY! These are the exercise that everyone hates – why? Because they are tough. But they work for stripping your fat away fast and that’s what we’re looking for right?

# 68) Eat slower than you’re eating now. It will let your brain get the message that your stomach has had enough much earlier and stop you from having that bloated feeling that can happen when you eat too much.

# 69) If you go out and have a few drinks stop having the late night feed. The only stuff open at this time of the night are bad choices like Maccas or a kebab and these are only going to set you back even further then the drinks you’ve already had.

# 70) Start doing stair workouts for your interval sessions. I love stair sets as they are hard, get your heart rate pumping and are great even for people with bad knees.

# 71) Stop training split body part days with your gym workout routines . Train the whole body in one session. It will maximise the amount of muscles used and your overall workout intensity will go through the roof.

# 72) Realise that a protein shake is not a meal. Eat real food and you’ll increase your fat loss potential because you won’t be ingesting crappy calories and artificial sweeteners because you’ll be eating real food.

# 73) Plan your shopping list before you go to the shop so you don’t buy on impulse. And stick to the outsides of the store that has the freshest foods. The aisles are full of rubbish – c’mon you should know that one already!

# 74) Stop training like it’s 1995 and by that I mean doing a 5 minute stretching routine and then walking on the treadmill for 5 minutes before you actually start working out. Use a dynamic warm up that will incorporate the same type of movements you’ll be doing in your workout.

# 75) Do something positive each day that will get you closer to your goals. There’s 365 days in a year. Even if you end up doing something every other day you’re still looking at 180+ good steps towards getting where you want to be.

# 76) Join a transformation contest to give you the extra motivation to strip the fat. I’ll be running my 2nd Express 4 Week Transformation Contest for this year starting in April so if you want in leave a comment below . You’ll be added to the list when we start! And to see what others have accomplished in only 4 weeks check these DPM Success Stories out

# 77) Finally make sure you subscribe to my fat loss tips blog to keep you up to date with everything that you need to be doing to get the body that you deserve!

So there you have it = 77 tips that you can implement starting today. Go back and read them all again if you have too (you’ll find the links to the others at the end of this post) and put into play at least 10 of them this month.

You’ll be blown away by the difference. And don’t forget to leave me a comment on your faves and what ones you implemented.


fym 200 200 77 Fast Ways To Lose Your Fat For Summer Part 7

Posted in Fast Weight Loss Tips | Tagged , | Leave a comment

5 Mistakes to Avoid with Bodyweight Training

Posted on February 27, 2012 by Daniel Munday

Today I’ve got a guest post for you from a mate of mine from the States – Path Shah – a blogger who runs the ShahTraining.com website.

He’s not selling anything to you = it’s just a must read article to help you get over any plateaus you might be experiencing with bodyweight training.

Check it out:

For years, I’ve talked about how amazing bodyweight training is. And it is…really awesome. But. Anything great is ofter over-used.

And when things are over-used they are over-hyped. And when things are over-hyped, people end up doing dumb things.

Well, the following 5 dumb things will seriously de-rail your bodyweight training progress. So..don’t do them!

1) Lack of Consistency

I’ve heard it over and over and over again: “Nothing works!” The reality is that everything works, but only to a certain point.

You need to stick to a program for at least 2 weeks to see some actual change in your physique. But, most people can’t make it past the 2-day mark.

After 2 days, they give up or are distracted by another program, and they jump on that.

A few months, back, Daniel Munday trained me online, and he gave me 1 single 10 minute bodyweight workout to perform 3 days per week, and that was it.

I was scratching my head thinking, “Dang, I’m gonna be bored.” But…1) I wasn’t bored, and 2) it worked.

Just stick to your program. Stick to it for 4 weeks, then do something else. Stop jumping all over the place.

2) Exercise Abuse

I used to do 500 Hindu Squats every single day thanks to Matt Furey (Combat Conditioning). Yeah, my knees are bad right now.

I’m 25 years old, and that is not something I need right now. All exercises are great, but there is no “King” of any exercise.

If you’ve been doing the same 3-4 exercises for the past 6 months, then a training injury is right around the corner, especially if you’re doing high reps of them, and you’re doing them every day.

There are actually an endless amount of bodyweight movements out there. Get on YouTube, or grab Daniel Munday’s Bodyweight Blitz program (thanks mate) and you’ll see just how many different variations of movements there are out there.

I wish someone had told me to stop doing so many hindu squats. Ouch.

3) Going through the Motions

Nothing pisses me off more than seeing someone just go through the motions. I see it all the time – with people working out with me and people at the park.

I enjoy working out in the park when the weather is right. And you always have these people working out without pushing themselves.

They have a notebook with them that says “do 10 pushups.” Well, if you can do 20 pushups easily, why stop there? Why not switch to a harder variation? The key to progress is not JUST consistency, it’s also challenge.

If you are not challenging yourself, then you might as well just sit at home and eat cheetos all day. And people that come to work out with me that are not listening to me or not challenging me….well I never invite them back.

I don’t like surrounding myself with people are not passionate about their goals.

Fat loss is a war. Fight hard.

4) Super High Frequency

Fat loss may be a war, but you still need to rest. Rest comes only after intense exercise.

I made more progress with my training after I cut the frequency in half – from 6 days per week to 3 days per week.

In those 3 days, I was actually pushing myself harder then I did on the 6 day per week program.

Why? Because my body was fresh, and I made each set and each rep count.

5) Sessions are TOO long

Lets review what we learned so far:

• Make sure you stick to a program for at least 4 weeks before moving to a different program

• Do not abuse movements. Make sure your programs have enough variation.

• Make sure you push yourself hard with each workout you perform.

• Cut down frequency so that you can push yourself hard and make each workout count.

The last piece to the puzzle is short, intense workouts.

That 500 squat workout took a long time. And guess what…I did other stuff after that. My workouts would last 1-2 hours long! 6 days per week.

And I know I wasn’t eating enough for that level of activity. Unless you’re an olympic athlete with a super solid diet, you can not afford to train at that level of frequency and length.

Instead, just adopt the training philosophy that both I and Daniel Munday share: short, intense 10-20 minute workouts, 2-3 days per week.

About the Author

Parth Shah is an average joe who loves writing about home workouts on his blog, ShahTraining.com.

Thanks Path -great article and I couldn’t agree more. Less IS always more when it comes to training. Take heed of this smart advice.


Kettle Banner Square 5 Mistakes to Avoid with Bodyweight Training

Posted in At Home Exercises | Tagged | Leave a comment

77 Fast Ways To Lose Your Fat For Summer Part 6

Posted on February 23, 2012 by Daniel Munday

So there should be some big take home points for you to utilise with this big series. Today, in the penultimate post you’ll find some good ‘uns.

Just make sure you take action on at least something you read here!

# 56) There is always a better way no matter how out of shape you may be. Just look at this inspirational story from Geoff Huegill – who was a champion swimmer, retired, stacked on nearly 50kg, came out of retirement and got in shape and won a Gold Medal.

# 57) Eat every 2-3 hours. Crank up your metabolism and get your body working for you.

# 58) Don’t eat just for the sake of it when you’re bored. Find something to hold if you need to have something in your hands.

# 59) Every time you feel like eating something that wouldn’t exactly make the grade in your healthy eating plan do 20 push ups instead. 50 if you’re in good shape. This will really make you think twice about eating it!

# 60) Implement a fines system. If you have a workout locked in and you don’t do it for whatever reason put $20 in a jar. $2 won’t cut it. It has to be an amount that will make you hurt. When the jar or box is full donate it to your favourite charity.

# 61) Keep a workout journal and plan your workouts in a week ahead. That way they are scheduled in like a meeting with your boss. And you wouldn’t want to miss a meeting with your boss would you? Make your workouts your other boss.

# 62) Find a way to de-stress or zone out before you go to bed each night. This will help clear your mind and result in a better quality nights sleep – essential for your fat loss mission.

# 63) If you can’t afford a decent personal trainer or online fat loss program you can always get great workout routines on my youtube page or on this blog for free.

# 64) Think outside the box for your healthy snack options like this one that my wife gave me: Cut up a carrot stick and slice into long lengths. Cut a small slice of avocado and put it on top of your carrot for a great tasting healthy snack. How easy is that?

# 65) If you train in a gym don’t use the machines there. There’s always a line up and they are useless for your fat loss mission too as this video shows.

# 66) Realise that you don’t need any equipment at all to get in a great workout. Bodyweight exercises are fantastic for shredding the fat and can be done anywhere – hotel room, outdoors in a park or on the beach, in your lounge room and even if you have the world’s smallest apartment on top of your bed (and I’m not talking about THAT exercise!)

I hope you have found something out of these 11 tips that you can implement right now.

Now it’s time to go and do it and stay tuned for the final episode next week.


TT4FLoss 300x250 77 Fast Ways To Lose Your Fat For Summer Part 6

Posted in Fast Weight Loss Tips | Tagged , | Leave a comment

Munday’s Motivation: Linsanity = Watch & Learn

Posted on February 20, 2012 by Daniel Munday

For today’s burst of Monday’s Motivation I am going down a different route and am going to focus on the latest NBA sensation – Jeremy Lin.

Now most of you reading this probably couldn’t care two hoots about the NBA and some overpaid basketballers. Right?

Anyway this story is worth paying attention to.

2 weeks ago nobody had heard of Jeremy Lin outside of his family and friends.

Now pretty much the whole world – or those who have a passing interest in basketball could tell you his story.

A former college player from the basketball hotbed (NOT) of Harvard that no one wanted after he graduated. He bounced around trying out for 2 teams and didn’t really make the cut.

In fact he only got his chance 2 weeks ago with the New York Knicks because of injuries to their key players. So basically he was last man standing.

Fast forward 2 weeks and he has become a sensation. In fact he has taken the world by storm. Call it Linsanity, Lintastic, Linning, Linazing = whatever you want. He has the perfect name for a pun.

But he had one thing: the never say die attitude that he would make it.

As you can see in the video below in just the space of 2 weeks he went 7-0 in a team that struggled to win. He hit the game winning 3 point shot with .8 seconds left on the clock. He top scored and dominated against bigger names.

Jeremy Lin didn’t quit. He was hungry.

Aussies love an underdog and that makes this story even more exciting.

Yes they may have had their first loss on the weekend with Lin at the helm but he now has a Nike shoe deal and a guaranteed contract for the rest of the season.

He gave hope that just because something isn’t handed to you on a platter you can still achieve it.

He proved that if you actually get off your arse and have a dig what can happen – anything!

Fair play to you Jeremy Lin.

Love your work!


time your workout Banner Square Mundays Motivation: Linsanity = Watch & Learn

Posted in Motivation | Tagged | Leave a comment

77 Fast Ways To Lose Your Fat For Summer Part 5

Posted on February 16, 2012 by Daniel Munday

Continuing on today with part 5 of the 77 fast ways to lose your fat for summer.

You are sure to find something amongst this series that is new to you or you haven’t tried before.

The big take home point for you is to not just write it all off and go ‘yep i know that’.

Truth: You don’t know something until you LIVE it! Powerful action point. Read it again if you have to.

# 45) Ensure that every single meal you eat has some type of protein. This will help keep you full and rebuild any muscle breakdown from your workouts.

# 46) Invest in a Gymboss Timer that is perfect for your interval training routines. These are perfect for tabata workouts as you can set 2 different interval periods. I like to use mine for the 20-10 tabata workouts .

It also has a stopwatch function. The best things with the Gymboss is it doesn’t cost the earth -you actually get change out of $25.


Kettle Banner Square 77 Fast Ways To Lose Your Fat For Summer Part 5

# 47) Don’t listen to misguided nutritionists who tell you to eat nut bars, low fat foods and other highly processed rubbish. These people are making you fatter at the same rate their wallets are getting fatter with your wasted money.

#48) Don’t waste your money on anything that you see on an infomercial no matter how ripped or fit the model showing it may be. There’s a reason why these things fold up and fit under your bed!

# 49) Ensure that you avoid injury and do a proper full body dynamic warm up. Each time you skip this and get straight into a workout you are dramatically increasing your risk of getting hurt. Trust me I know from experience! Follow something like in the video below:

# 50) Listen to music while you workout – and make sure it’s something to get your blood pumping. You will workout at a higher intensity as a result of the fast beat. I personally like rock music or rap music to pump me up.

# 51) Try a new food at the supermarket next time you go shopping. Haven’t cooked with turkey yet? Grab some turkey breast. Try a new fruit or vegetable. It may just become a staple of your weekly healthy eating plan.

# 52) Ensure that your muscles can recover from each of your workouts by investing in a quality foam roller for a good bit of self love. Look after your body and it will give you the performance that it needs.

# 53) Turn the TV off and do something. A journey of a thousand miles begins with a single step or action from you! The little things of today add up to the big things of tomorrow.

# 54) Stop training on a bosu ball if you are trying aiming for weight loss success. Sure this may make you look like a circus performer but what relevance does it have to fat loss? Nil. Realise it and move on.

# 55) When a fat loss expert like myself opens up the doors for a 14 Day Fat Loss Accelerator Program that guarantees you results no matter where in the world you are or how slow your metabolism is you should be jumping on board straight away. Do you have what it takes to be my next fatblast success story?

I hope you have found something out of these 11 tips that you can implement right now.

Now it’s time to go and do it and stay tuned to see part 6 coming next week.


fym 200 200 77 Fast Ways To Lose Your Fat For Summer Part 5

Posted in Fast Weight Loss Tips | Tagged , , , , | Leave a comment