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Today I'm going to go over if you should be taking creatine and which creatine is best for your particular goals. First let's start by acknowledging the fact that you do not NEED creatine. You don't really need any kind of supplements to get results but creatine is one of the few supplements that can actually help. It is also one of the most widely researched supplements available on the market with one of the highest proven success rates. So what are some reasons for you to take creatine? If you're trying to bulk up your muscles and you want to help your muscles grow faster then that's a good time to take creatine. If you're trying to increase your strength and set some new PRS then that's a good time to take creatine as well. If you want to increase your energy to perform higher intensity workouts, again that's a good time to take creatine. There is also even some evidence that creatine can help reduce inflammation after a workout which can help speed up your recovery. Some studies also report that creatine has neuroprotective functions, and it can Enhance bone regeneration... so if you break any bones you know what supplement to turn to. Now if you're cutting or trying to look like you have really defined muscles then you may want to be careful with what creatine you take because certain types of creatine can increase your water weight and make you look bloated, which will take away a lot of that definition that your striving for. Creatine monohydrate is a type of creatine that actually is known to have that bloating effect. Even though it does have this side effect, I usually recommend creatine monohydrate because it is the type of creatine used in the majority of the creatine research and studies. Also even though there are many new types of creatine.. monohydrate is still the most widely used. Regardless it is still worth it to take a look at the other types available on the market. Micronized creatine is probably the second most popular form. The only difference is that the creatine molecules have been cut up or divided. This makes it easier and faster for your body to absorb and also reduces any kind of stomach discomfort. Next we got creatine phosphate which is supposed to give you more energy than regular monohydrate. The reality is that creatine phosphate has never been shown in studies to be more effective than monohydrate and it's much more expensive. Another form of creatine is creatine citrate and this is supposed to be one of the more absorbable forms of creatine. If you have a lot of stomach discomfort when taking creatine give this one a shot. As you can see there's a whole bunch of different types of creatine and we're not even close to done yet. Creatine ethyl Ester is a form of creatine that is supposed to be ten times as absorbable as monohydrate. Unfortunately there are no studies to back this claim up. However many do claim that you don't need as much of a dose, it's easier to absorb, and you don't get that bloated look when taking it. Next is kre alkalyn which is supposed to be the most absorbable form of creatine. Reported benefits include a faster absorption rate, no loading phase, no creatine bloat, and immediate results. Another form of creatine is creatine serum which is reported to have mixed results. Some people say it works and some people say it doesn't work at all. This creatine has been dissolved in water and usually has added vitamins and amino acids. Then we got Creatine hydrochloride which is creatine bound with hydrochloric acid. It's turned into a basic creatine molecule in your stomach and while it may be more water soluble than creatine monohydrate, no research has yet proven it to be any more effective. Creatine nitrate is similar except its bound to a nitrate group making it supposedly again more absorbable. And Once again theres no research to back this up. The last form of creatine that I'm going to talk about today is creatine effervescent which is basically creatine combined with sugar salt and a chemical that makes it bubble which supposedly helps with its absorption. Again not proven and It's also extremely expensive.

Okay so now that I've laid out all the different types of creatine I know that you're probably more confused then before you started watching this video. And that's understandable but basically all these different forms of creatine are the same except some claim to be more absorbable.

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A very common question that many people have is how many sets and reps are you supposed to do for each muscle group to build the maximum amount muscle? In today's video I'm going to dive deep into answering this question and really the fact is that, there is no one-size-fits-all when it comes to sets and Reps. In case you're an absolute beginner let me start by clarifying what a set is. A set is a group of consecutive repetitions. So what that means is that if you do 10 reps of let's say a shoulder press and then you put the weight down that's considered a set. Now the reason why I can't just be like just do 6 sets or 9 sets or 20 sets is because building muscle is not simply dependent on the number of sets. Building muscle is a function of total training volume. And volume is your sets times your reps times intensity. At this point you already know what sets and Reps are. Intensity in regard to building muscle is usually defined by how much weight you're using during that set. So you could generally view volume as sets X reps X your weight load. For the most part the more volume you do the more your muscles will grow. So your goal has to be to increase your volume overtime if you want to gain some muscle mass. Something else that you should know is that different people have different ratios of muscle fiber types in their body. We have slow twitch muscle fibers which are mostly used for longer duration activities such as running at a steady pace and performing exercises at higher rep ranges. And we also have fast twitch muscle fibers which you would use when you're going really heavy with lower reps and when you're doing something explosive such as sprinting. The percentages of slow and fast-twitch muscle fibers is highly dependent on your genetics. One isn't necessarily better than the other however each requires a different approach to stimulate growth. Fast twitch require less sets less reps and heavier weight, while slow-twitch will require the opposite, more sets more reps and lighter weight. When I say lighter weight I still mean you should go heavy. You should be going heavy enough to where you're still failing at the end of your set. All I mean by lighter weight is that you're obviously not going to be able to lift the same weight for 15 reps that you could lift for 6 reps. But again if you have mostly slow twitch muscle fibers that doesn't mean that you pick a weight that you could easily do for those 15 reps it should still be heavy and you should be failing by the 14th or 15th rep for sure. You may be wondering what type of muscle fibers you have. And really it's not that important what type you have. THE REASON FOR THat is because you have both, so the important thing is to understand that you have two different types and you should train both types of muscle fibers. You can do this by doing periodization. A simple way to define periodization would be to mix up your rep ranges. So for 3 weeks you would do three reps then for 3 weeks you would do 6 to 8 reps and then for 3 weeks you would do 10-15 reps. This will guarantee that you stimulate both of your muscle fiber types. when choosing how many sets to do, generally the heavier the weight that you lift and the less reps... believe it or not you'll usually have to do less sets because you're getting a lot more volume from the higher intensity. And the opposite is true for when you go for the higher rep ranges and the lower intensities... you're going to have to do more sets. With periodization the reps, sets, and the length of time for which you do it for is not set in stone. For example a different popular approach is to do 2 days of higher reps and sets like 8 to 12 reps for 6 sets and then one day of heavier weight for less reps and sets like three to six reps for only three sets. Periodization is just another way of saying mix it up. You could do smaller cycles of mixing it up like the two lighter days and one heavy day that I just mentioned, or you could do larger Cycles like the 3 week cycles that I was talking about earlier. Both approaches work and you should try both.

So I still haven't given you guys a solid amount of sets that you should be doing to grow your muscles. Like I said it's not a very straightforward question. But what I could do is give you guys an answer based on my experience. I explain in the video.

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How much weight can you lose in a month? How about a week? What about a day? These are all questions and I'm going to answer in today's video and believe it or not these questions aren't as straightforward as they seem. For example you could lose a ton of weight in a month but are you going to be able to keep that large amount of weight that you lost off? After all what's the use of losing weight if we gain it all back again? Generally speaking its believed that the more weight you lose in a shorter period of time the more likely you'll gain that weight back. So many trainers and fitness professionals recommend that you take a slower approach to fat loss. The accepted Norm for healthy sustainable fat loss is 1-2 pounds a week. For those of you looking to drop 30 pounds in a month I'm sure this isn't great news. But if you are looking to lose more weight than that, I wouldn't exit out of this video just yet because I have a lot more information for you. At 1 to 2 pounds a week this means that since we have a little over 4 weeks every month, on average we'll be able to lose 5 to 10 pounds a month and keep it off. After working as a trainer for a long time when I hear numbers like this I get pretty excited. A 5 - 10 pound weight loss in a month is considered an excellent result in my book. However some of you may still want to lose weight faster. And you might have clicked on this video to find out what's actually possible beyond the 1-2 pounds a week. Well luckily we have crazy TV shows like The Biggest Loser to show us what's truly possible when we kick Health to the curb. On this reality TV show one contestant lost 100 pounds in 7 weeks. That's a ridiculous amount of weight to lose in such a short time frame. Another contestant lost 34 pounds in a week. Again absolutely absurd. But there you have it faster weight loss is technically possible. The reason why I say technically and the reason why I call this absurd is because losing so much weight so fast is not only dangerous but chances of weight regain are huge. And if you don't believe me just take a look at the percentage of people that regain their weight after the Biggest Loser is over. On top of that for the premiere of season 8 two patients were hospitalized after collapsing during a 1-mile run.

So even though it is possible to lose a hundred pounds in 7 weeks and it is possible to lose over 30 pounds in one week it usually isn't applicable to regular people in the real world. And allow me to explain why. First of all most of the contestants on the Show start off extremely heavy. one contestant was even 526 pounds. Most of you are not starting off at such a high weight. Without getting too in-depth into the reasons why, all you gotta know is that the higher your starting weight the faster you'll be able to lose a larger amount of weight. But even with the higher starting weight aside, these contestants are forced to work out 5 to 6 hours a day while eating strictly supervised diets. That's what gets them losing double-digits every week. I've been training for a long time and sometimes I would do double sessions in one day. Which would mean I would do a workout and then come back later to work out again. Maybe at the most I worked out three and a half or four hours in 1 day. And I would never do that back to back for consecutive days. Also my body was already in great shape to handle that kind of stress. But working out that much would still absolutely kill me. How in the world these people on this show are able to work out that much without straight up dying is beyond me. But something that you can be sure of is that the average person is not going to be able to maintain that kind of pace. Even the advance person will not be able to maintain that kind of pace especially because as you become more fit it's harder to lose more and more weight. The risks of losing weight that fast easily outweigh the benefits. You run the risk of developing gallstones, mineral deficiencies, and you can end up in the hospital like many biggest loser contestants from exhaustion. On top of that even if you don't care about your health and you only care about your looks, well losing weigh that fast, your looks will suffer too. You're definitely going to lose muscle mass and there's a much larger chance of having excess skin and stretch marks when your done.

Don't forget weight and body fat are not the same thing.

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Even after lifting weights for a while and already laying down a solid foundation of muscle it can still be pretty challenging to get an accurate idea of what to expect as a natural. What's actually possible? For beginners forget about it you're navigating through a sea of infinite bullshit that makes it almost impossible to be able to tell how much muscle you can build as a natural lifter. In the public View when a bodybuilder or someone that's trying to build muscle takes steroids they lose points for effort. Even though any unnatural bodybuilder might have worked very hard to get to where they're at, steroids are still looked at as cheating by the general public. For that reason in an effort to look more credible to the public you have a bunch of bodybuilders that are on steroids that swear that they are steroid free and achieved their physique naturally.

Unfortunately there's no 100% accurate way to be able to determine who achieved their physique naturally and who achieve their physique with steroids. Or is there? I mean with some bodybuilders it's clearly obvious no matter how much they claim that they never took steroids you could tell these people were on steroids at least at some point. But with many people you just can't tell and I think that this is a very important thing for you to determine cause it's the only way that you're going to be able to set realistic goals and expectations in regard to building muscle mass. If we're setting goals and expectations that can only be achieved with drugs and we're not taking those drugs then we're going to end up being disappointed because our measurement of success is flawed. Well luckily there is a way that we can figure out what's possible while being a hundred percent natural and the only real way to do that is by going back in the past. To be sure that we're looking at a physique that was built naturally we have to look back to a point in time in which steroids weren't even around. Steroids weren't developed until a little under a hundred years ago. It wasn't until the late nineteen-thirties that steroids were developed, so we have to assume that any bodybuilder that we have records of before the 1930s had a natural physique. Eugene Sandow was one of these bodybuilders. He was born in 1867 and became known as the first natural bodybuilder and is now known as the father of modern bodybuilding. At only 5 feet and 9 inches tall Sandow weighed over 200lbs, had a 48" chest only a 30" waist and had 18 1/2" biceps. That's impressive for someone that you know had no possible access to steroids. Edward aston was another strongman of the 1920's and he had a one arm clean and press of 243lbs and had an excellent physique with clear visible blocky abs. Another strongman and boxer of the time was Charles Atlas. He was 5'10" weighed 180 pounds and had 17 inch biceps. And the last Iron man of this age that I'm going to mention today is George Hackenschmidt. This guy looked a lot like modern day bodybuilders and he did it all naturally. Measurements of his upper arm where estimated to be anywhere between 18 to 19 and a half inches. Those are some big arms for a natural bodybuilder.

So all these guys achieved some pretty amazing results for being completely natural. This was also during a Time in which not much was known about bodybuilding. These people didn't know how to set up a bulking program they didn't know how to set up their Macros, they probably didn't even know about macros. They didn't have access to the abundance and variety of food that we have access to today. They grew up in a time where very little was known about nutrition and fat was demonized and believed to be the cause of weight gain. They didn't have a local GNC or Vitamin Shoppe, yet they all got outstanding results in a time that we know steroids weren't around. So based on this it's pretty obvious that today with all the abundance of information available on bodybuilding and the availability of over the counter creatine, protein powders, and access to supermarkets stocked with all the food you'll need... it's pretty obvious that you can get really far as a natural lifter. The strongmen that i used in the examples today were just a few of the many successful natural bodybuilders in an era before steroids. I see a lot of idiots making steroid accusations at people just because they have a great physique.

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When most people think of burning fat through exercise the first form of exercise that always comes to mind is cardio. It's almost naturally assumed that a cardio workout will be the most efficient way to burn more fat. So is cardio really the best form of exercise for fat loss? What is the best form of cardio for fat loss? And how often should we be doing those cardio exercises for the most amount of fat loss? I'm going to answer all these questions in today's video and I think you're going to be really surprised with some of these answers. Let's start first with if cardio is the most effective way to burn fat. Cardio believe it or not is not in any way shape or form directly linked to burning fat. What I mean by this is that when you hop on the treadmill and do half an hour 45 minutes an hour or even an hour and a half of cardio it doesn't at all guarantee that you're going to burn any fat. In reality cardio is linked to burning extra calories. Just because you're burning calories doesn't mean that you're burning fat. As I always say we need to create a calorie deficit to burn fat. Even after burning 500 600 or even lets say a thousand calories during a cardio session we can easily eat way more calories later in the day and completely negate the effect of cardio. So to answer the question about whether cardio is the best form of exercise for fat loss the answer is it depends. If you add cardio to your workout and you continue keeping your diet clean and low in calories then doing that cardio could definitely speed up your fat loss results. On the other hand if you run for half an hour burn 400 calories and then get really hungry after and eat like a ravenous animal you'll probably end up taking those 400 calories right back in if not more. In this situation it would probably be better for you to just not do cardio and to skip out on all those extra calories. Another example is if you do 30 minutes of running and you compare it to 30 minute weight training circuits. The 30 minutes of running might even burn more calories then a slow-paced weight training circuit however lifting weights has shown to continue burning calories long after you're done. As you can see when comparing these two once again it depends which one will burn more overall calories. Realistically it doesn't matter at all which one burns the most calories during the workout.

What really matters and determines if you burn fat is if your able to create an overall calorie deficit or not. Cardio can be a tool to help create a larger calorie deficit however cardio workout itself will never directly burn fat without that deficit. It's all about our total daily energy expenditure versus our total daily caloric intake. To decide which form of cardio is best 4 our fat loss there are a lot of things to consider. For example does the cardio just burn calories during the workout or does it continue burning calories afterwards. Does that form of cardio stimulate your hunger response and make you eat like crazy afterwards or does it give you a chance to burn some extra calories without taking them right back in. How long are you able to do that specific cardio exercise before throwing in the towel and going home? How long do you want to be doing cardio for? Short sessions? Long sessions? How intense of a cardio workout can you handle. Let me give you some examples to help drive home my point. Running will burn roughly 300 calories per half-hour while walking will burn 300 to 400 calories an hour. If you hate running to the point where you can't stand doing it for longer than half an hour you might be better off just going out for an hour long walk especially if you enjoy it. Take your dog for a brisk walk it counts as cardio. Then there's also cardio workouts that burn a lot more calories like jumping rope which can burn up to a thousand calories an hour. Meaning if you do this for 15-20 minutes you'll be able to burn roughly the same amount of calories that you burn in 30 minutes of running. And there are individual benefits to each form of cardio. Almost All forms of cardio will make you breathe heavier helping you detoxify through your lungs and will make you sweat. again this is another form of naturally detoxifying your body. But then running for example will increase the endurance in your legs. Where as rowing and swimming will help increase endurance in your upper body a lot more.

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Timestamps:

High Reps 0:31

Foregoing results for comfort 1:30

Not hitting failure 3:32

Anabolic window 5:15

Not using cheat reps 6:22

We all know that everybody makes mistakes and mistakes happen in the gym just as often as anywhere else. I've made many of these mistakes before myself. Most of these mistakes come from believing in exercise myths that are completely untrue. what's really great is that today you can learn from someone elses mistakes to make sure you're not making the same mistakes in your workouts.

The first mistake is using High Reps to build toned and defined muscles. Many people especially women are afraid of going heavy because they think that going heavier will build bulkier muscles. This is definitely far from the truth going heavy will not build bulkier muscles especially for women because your testosterone levels are much lower then for men. Bulking up is influenced a lot more by how you eat and your hormones then by your rep range. Saying that High Reps can do a better job at building Defined muscles is completely false and isn't backed by any kind of scientific or logical evidence. To get more defined muscles we simply have to lose body fat. And going for High Reps with lighter weight will not help us burn any more fat then going with lower reps with heavier weight. The way that you get defined muscles is by focusing on your nutrition not your rep range.

The second mistake is one in which we forgo results for comfort. You see the truth is that there are only a handful of exercises that truly determine if you'll see results from your workout program. Whether your goals are to build big massive muscles or to burn more body fat the exercises that are most effective are oftentimes the hardest to do. These exercises put the biggest strain on our muscles, our nervous system, and our will, which leads us straight to making mistake number two and that is substituting these proven effective challenging exercises with ineffective useless exercises. The handful of exercises that will truly make a difference are exercises like pull ups barbell squats, bent-over rows, deadlifts, bench presses, overhead military presses, lat pull-downs, clean and presses, snatches, and lunges. There are a bunch of other great free motion free weight exercises that I didn't mention Like barbell curls and Skull Crushers that can really help get you the results you're looking for out of your workouts. The key is to stick to barbells dumbbells and cables with a free range of motion and to stick 2 proven old school basic lifts. The exercises that we want to avoid and maybe only supplement a workout program with are all of those selectorizer machines and Hammer Strength machines that are locked into a range of motion at the gym. You see people that want to get in and get out of the gym sit on one machine then move to the next then the next then the next and then come back the next week and do the same thing again and again and they never get any visible results. Point is stop choosing the easy exercises over the ones that count. Stop doing squats on a Smith machine or leg presses and get under a barbell and do some real squats. It might hurt more but it will yield way more as well.

The third and probably one of the biggest mistakes that I see people making in their workouts is not hitting failure.

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So you want to burn fat but you don't have a lot of time to do it and the problem that you're running into is a lot of the fat burning strategies out there are designed to have you lose fat slowly overtime. Burning fat slowly over time is by no means a bad strategy in fact for long term sustainable fat loss going slower is probably the best strategy out there. However there are certain situations that justify a faster approach to fat loss. First it's very important to realize that more of an aggressive fat loss strategy is not appropriate in all situations. For example if you're a hundred twenty pounds and you want to lose 10 pounds in the next week by dieting and then keep it off forever even after going off the diet... that is probably not realistic and it's not an appropriate circumstance 4 faster weight loss. So what exactly would be an appropriate situation? One example would be if you have some kind of an event that you have to look lean for and it's coming up very soon like in 2 weeks. And you're kind of caught off guard by this. In this example it's important to recognize that if you diet perfectly and get into great shape for this event you won't be able to maintain that shape by going back to eating however you want after the event. You won't need to restrict calories as intensely as you would to lose the weight fast but some form of calorie restriction would have to be in place to maintain your new weight. Another example would be if you are very heavy and you have a lot of body fat to lose. Here you probably have plenty of stored body fat and you have enough room to kick start your fat loss at a faster rate. Doing this can help you experience a lot of success in the beginning which can help really motivate you to follow through and achieve your longer-term fat loss goals. Whether you have a lot of fat to lose or not as much fat to lose, burning fat at a faster rate is generally a shorter-term fat loss strategy. This means that you're not going to be doing this forever. Sure everyone would like to burn fat at a super fast pace all the time, but due to what's required for faster fat loss it makes it unsustainable in the long run. Just to clarify I'm not saying that you can't keep the results you get from burning fat fast I'm saying that you can't continue burning more & more fat at a fast pace forever.

Your body prefers to get its energy from the food that you consume. And the only time that it'll really pull from fat stores is when it absolutely has to. this means that the only time that you're going to be burning a substantial amount of body fat is when you're not getting enough energy from the food that you eat. Normally to burn fat at a relatively quick pace you would reduce your calories by 25% from maintenance. However if you have to lose a bunch of fat in a short amount of time then a 25% reduction may not do the trick. In this situation we would want to aim for a 40 to 45% reduction in calories. Now this is quite a large reduction which is why it is not a sustainable long-term strategy. Again this is for the short-term, very few people will be able to keep their calories that low for extended periods of time and it definitely wouldn't be best for you to keep your calories that low for extended periods of time. By reducing your caloric intake by 40 to 45% from maintenance your body will now have to find those calories somewhere else AKA your fat stores. And this is the exact process that leads to faster fat loss.

Now we don't want to just be concerned about calories because certain calories will help our body composition more than others. For example due to the thermogenic effect of foods roughly 30% of the calories you get from protein will be used just to digest that protein source. Also protein and the amino acids that make up protein are responsible 4 repairing and building muscle. By having more muscle on your body your metabolism increases which could help you create a larger deficit. Protein is also very filling which could help curb your food cravings while maintaining a large calorie deficit. For these reasons and many more we want to keep protein consumption somewhere between 30 to 40% of our total daily caloric intake. Then the other 60 to 70% of your calories will come from fats and carbs. 20 to 30% of your calories coming from fat is a good place to start.

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Intermittent fasting is becoming more more popular and there is a lot of information out there on the topic but what I intend to do today is really simplify all of this information for you into one easy-to-follow guide. And what I would really like for you to get out of this video would be the principles behind why intermittent fasting works so you can apply it to your diet in a flexible way. So what is intermittent fasting? It's a way of structuring your eating plan in which you spend a portion of time not eating anything at all and then that's followed by a portion of time in which you can eat quite a bit more then usual. There are a bunch of popular ways to setup your feeding and fasting Windows. For example the lean gains otherwise known as the 16/8 method is one of the most popular approaches. Here you would spend 16 hours of the day fasting and then you would use the other eight hours of the day as you're feeding window. In this method it's usually popular to just skip breakfast and curb your appetite with some coffee and sparkling water. Then there's another one called The Warrior Diet. Here it's recommended to have an 18 to 20 hour fast and then a four to six hour feeding period. Another method is the alternate day fast. Here you would fast for one day and then eat more of what you wanted the next day. And the last one that I want to mention in this video is the 5-2 diet which is a form of intermittent fasting in which you spend two days at a very low deficit like under 25% of maintenance and then 5 days of eating normally.

Now the crazy thing is, that even though these methods are pretty different from each other they can all work. So what does this tell us about intermittent fasting? Does this tell us that we can eat whatever we want during our feeding windows and still burn fat just because we fasted. Not exactly. The reason why all of these different intermittent fasting plans work is because by having a period of time in which you don't allow yourself to eat very many calories you are likely creating a calorie deficit. In case you don't know what that means a calorie deficit is when you take in less calories then your body needs to maintain its daily functions. This lack of energy causes your body to pull energy from your fat stores to make up for what it's not getting from your diet. It's literally that simple. Combine this with the fact that when you eat all your food in one to two meals you can only eat so much before you start to feel full and that will create even better conditions for an overall caloric deficit. Now the reason why this doesn't mean that you could eat whatever you want to whatever excess you want is because if you eat so much that you take away that caloric deficit then you won't lose weight. In fact if during your feeding period you eat so much that you put yourself into a state of a caloric Surplus then you may even put on fat on an intermittent fasting plan. This is the thing that is often times misunderstood and neglected by many people that start an intermittent fasting protocol. What intermittent fasting does do for you is by limiting your eating only to a smaller period of the day you save calories and have more room 4 more of those calories to be consumed at once. If for example you're only eating two meals in the day you're going to be able to eat a lot more calories during those two meals. Which gives you more room to eat higher calorie foods like junk food for example. Pretty much a good way to sum up most intermittent fasting protocols is to eat larger meals less frequently. Now that's not taking anything away from the effectiveness of these plans. I just want you guys to understand the bottom line behind why they work. Because if you can understand that then you don't need to be bound to any kind of one diet not even intermittent fasting. Your diet can be more adaptive based on your life and it could work for you rather than something that you have to obsess over. The whole point of intermittent fasting is for us to see that obsessing over meal frequency and losing muscle mass and about our diet in general is unnecessary to have success. However you see a lot of people doing intermittent fasting obsessing

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So you're trying to get down to 6 to 8 percent body fat. And in today's video I want to focus on exactly how you should eat to hit the lowest body fat percentage possible. Throughout the last 10 years my body fat percentage has consistently remained low, and at certain points really low through the methods I'm about to share with you today. First I want to solidify in your head that when we're aiming to reduce body fat, the main way to do it is through diet. Weight training is still very important throughout a cut for you to maintain muscle mass and keep your metabolism elevated while burning fat. However for your body to actually use stored body fat working out takes a backseat to diet. Now before I give you the exact way that you should be eating let's first quickly talk about what 6 to 8% body fat looks like and what it actually means. There are a bunch of different ways to test out your body fat percentage but one of the most recognized and most accurate ways is through a dexa scan. There are a bunch of people that have already posted YouTube videos in which they get their dexa scan results and i want to provide a side-by-side comparison so you can see how body fat percentages are one inaccurate even on a dexa scan and 2 they're kind of irrelevant. You'll see what I mean in this comparison. Im going to compare Conor McGregor a ufc fighter to Greg Gallagher a popular intermittent fasting advocate to Jamie alderton whos a natural bodybuilder. All these guys got their dexa scan results and McGregor came up at 7 %. Gallagher came up at 8.1% and Jamie Alderton came up at 10.8%. If I were to line up these guys pictures I would assume that a competitive bodybuilder like Jamie alderton would have the lowest body fat percentage. And I would also assume that Conor McGregor would have the highest body fat percentage. These are just three examples but there are tons of these examples in which even the more accurate dexa scan doesn't seem very accurate at all. On top of that many people are under the impression that the lower the body fat percentage the more ripped and jacked you look. However part of looking "shredded" is about how much muscle mass you have on your body and how you hold your overall body fat. There are people that truly are 7% yet they look worse than someone that's 12% just because of the way that the fat is distributed across their body and how their muscles look. With all that said I'm imagining that you're probably not going to get a dexa scan. To track your body fat percentage you're probably going to be using either calipers or a bioelectrical impedance analysis both of which are considered far less accurate then a dexa scan. Even though any one of these tests can be used and progress can be measured as long as you stick to the same testing method they are inaccurate. One thing you don't want to do is you dont want to track via bioelectrical impedance and then a month later use the calipers. You gotta stick to one test. But even though they can be used as a comparison to measure progress the actual number that you get as your result doesn't really mean all that much in relation to Aesthetics.

There are so many marketing campaigns aimed at convincing guys that unless their body fat percentage is in the low single-digits they have to buy a certain product to get there. However something that you should know is that being at a low body fat percentage 4 a competition and maintaining it on a daily basis are two completely different things. Our bodies need a certain percentage of fat in order to be able to function: Women need about 13 percent body fat and men about 3 percent. This is considered your essential body fat that you need to survive. In addition to essential body fat, a body also needs stored fat. With stored fat taken into account, when overall body fat levels drops lower than 14 percent for women and 8 percent for men, health risks increase, including everything from reproductive dysfunction to dehydration, starvation, loss of muscle tissue, premature osteoporosis, and organ and nerve damage. So first of all you should ask yourself why you want to be at such a low body fat percentage to begin with? And the second thing you should do is recognize that maintaining such a low body fat percentage on a day-to-day basis is unrealistic overrated unhealthy and completely unnecessary.

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Timestamps:

Plan Out Your Meals: 0:51

Cook Meals At Home: 1:06

Buy Generic Brands: 1:34

Meat: 2:01

Less Processed Foods: 2:30

Avoid Junk Food: 2:54

Buy in Bulk/Use Coupons: 3:01

Frozen Fruits & Veggies: 3:21

Stick To Outside Aisles/Grocery List: 3:33

Protein: 4:00

Carbs: 5:34

Fats 6:00

Fruits: 6:30

Vegetables: 6:40

Today I'd like to give you some ideas of what food you can eat to burn fat and build muscle on a budget. So whether you're unemployed, a college student, or maybe even still in high-school, and money is a little tight, this video will serve as the ultimate guide for you to get the healthy body you want without breaking the bank. The way that I want to do this is by first giving you some general guidelines on what you can do to save money while still eating a healthy diet that helps you look the way you want to look. And Also I will be listing the most affordable food you can eat to get every macro and micronutrient you need into your budget-friendly plan. So lets jump right in with the first tip which is to plan all of your meals ahead of time and only buy what you know you're going to use. By planning ahead of time you avoid buying a bunch of food that never gets eaten. The second tip is to cook all of your food at home. It is way more expensive to eat out at a restaurant then it is to cook the meals yourself. Also you have no idea how much extra oil and other ingredients the chef is adding in the kitchen so that makes it pretty hard 2 track your calories correctly. Another benefit of cooking the food yourself is that you'll end up with plenty of leftovers saving you more money. The next tip that can save you a ton of money at the grocery store is to buy generic brands. Usually generic brands are available for almost any product and the majority of them will include the same exact ingredients as the more expensive brand name counterpart. Make sure you compare the ingredient lists and as long as they look close enough you should be fine going with the cheaper brand.

An area that you could save a lot of money in is meat. Certain meat and certain cuts are way less expensive than others. When trying to save money you want to go for the cheaper cuts. You can also replace fresh cut meat with other cheaper sources of protein. I'll be going over the specific examples of what exact foods you want to get at your grocery store but first I want to give you a few more General tips. The next tip is to buy Foods that are the least processed and do the work yourself. For example instant rice is more expensive then regular unprocessed rice in a bag. It may take longer to cook but it will save you more money. Another example is lets say you need shredded cheese. You can buy the block of cheese and shred it yourself. Also a great tip is to avoid junk food. Junk food is expensive and it contains very little nutritional value. You can also buy in bulk to save big big bucks. Whether it's buying your water, your grains, or even your meat and then freezing it, buying in bulk will save you a lot of money. Couponing can also save you a good amount of money at the store, it just requires you to take the time to go through and find the coupons you need. Also another tip even though I don't usually recommend this you can buy Frozen fruits and vegetables for really cheap and you'll still get pretty much the same nutrition out of them. However If you know you're going to use them, keep in mind that fresh fruits and vegetables that aren't organic are still pretty cheap. The last General tip that I want to give you is to stick to the outside aisles of the grocery store and stick to your grocery list. The worst thing you could do is go shopping while you're hungry and start an Expedition through all the inner Isles. Most of the food there is processed, unhealthy and expensive.

Okay so now i want to give you specific Foods you can get for each macronutrient. Let's first start with protein. Protein is very important to repair your muscles and help you recover for your next workout. Most healthy meal plans oriented towards helping you burn fat and build muscle will include a good amount of protein. Many people think vegetables are expensive but the truth is that protein can be one of the most expensive things on our grocery lists. The good news is that there are a couple budget-friendly alternatives. Beans are one of the cheapest sources of protein especially if you make your own and don't buy it in a can. But..

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Hey guys in today's video I want to go over how you should construct an ultimate workout routine to build muscle and burn fat at the same time. So real quick before we start a couple things that you should know right off the bat is one you can't burn specifically belly fat. I've said this a million times. To lose belly fat you're going to have to burn fat away from your whole body. As it comes off your whole body it'll come off your belly as well but there's no way to Target fat burn specifically from the belly or any other specific area. Another thing you should know is that once you've been working out for a substantial amount of time and once you've already put a decent amount of muscle mass on it's going to be very hard to add muscle while burning fat at the same time. After your body has already adapted to resistance training if you want to add muscle you're going to have to create a calorie Surplus. On the other hand anytime that you want to burn fat you have to create a calorie deficit. There is however an exception to this rule. If your a beginner or you haven't consistently exercised for a year or more or you stopped weight training and are now looking to get back into it there is potentially a good chance for you to burn fat and build muscle at the same time.

To accomplish this goal it's very important that you structure your workout and you're eating accordingly. A traditional weight training plan with moderate to long breaks between sets is not going to help you burn very much fat at all during a workout. On the other hand a cardio-based workout will not help you build muscle mass and without resistance training, cardio alone can even make you lose some muscle mass. So when creating a workout that's supposed to help us burn fat and build muscle at the same time we have to come up with a routine that incorporates a little bit of both. Now one way to do this would be to do a weight training workout and then immediately follow it up with a cardio workout however this is definitely not the most effective way to go about it mostly because it takes so much longer to accomplish what can be done in much less time. After all I'm assuming the whole reason why you want to build muscle and burn fat at the same time is because you want the results faster. Which could be a problem in itself but the goal of this video isn't to change your mindset it's to provide the most effective muscle building and fat burning workout in the shortest amount of time possible so I'm not going to preach about the importance of patience in this process.

So there are a couple principles that we want to follow 2 come up with most effective workout for burning fat and building muscle fast at the same time. Number one you want to perform pretty much only compound exercises that require you to use multiple joints and multiple muscle groups. An example of a compound multi joint exercise that's great for fat loss and building muscle is a barbell clean and press. In this exercise we're using a ton of different joints and muscle groups in the body at the same time. What that's going to do is 1 you're going to be able to work on a lot of the muscles that you're trying to build at the same time. And 2 because of the amount of muscles and joints involved in the movement as long as you pick an appropriately challenging weight your heart rate, your breathing, and the calories that you burn from just one exercise will all shoot up. Compare this to a regular bicep curl. With a regular bicep curl you're only working on the elbow joint and using a very small bicep muscle. That's not going to burn very many calories and it's not going to Target very many muscles in a short time frame. Even a compound exercise like bench press won't burn anywhere near the amount of calories as any standing multi joint Olympic type of lift. That's not me saying that you shouldn't do bench press it's still a great compound exercise that you should include in your routine when trying to burn fat and build muscle butt I'm just using it to demonstrate a point that generally speaking the more joints and muscles that you recruit in a lift the more calories you'll be burning during that movement.

So we want to shoot for compound exercises and we want to get as many joints involved in the movement especially if you're low on time. Another principle you should follow to make your workout routine burn fat and build muscle at the same time is PHA

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TIMESTAMPS:

#1 TRX Exercise: The TRX Squat 0:56

#2 TRX Exercise: TRX Knee Tucks 1:28

#3 TRX Exercise: TRX Chest Press 1:55

#4 TRX Exercise: TRX Rows 2:35

#5 TRX Exercise: TRX Planks 3:08

#6 TRX Exercise: TRX I,Y,T’s 3:26

#7 TRX Exercise: TRX Curl 3:57

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ADVANCED TRX EXERCISE VIDEO:    • Advanced TRX Workout Routine for WEIG...  

1. Trx Squats

2. Trx Knee Tucks

3. Trx Chest Presses

4. Trx Rows

5. Trx Planks

6. Trx I,Y, T's

7. Trx Multiplanar curls

Hey guys what's going on in today's video I'm going to be going over the top 7 exercises that you could perform on a Trx if your a beginner. I've already made an advanced version in which there are 10 exercises and the reason why the beginner version only has 7 is because I really want you guys to focus on mastering the key movements on the Trx. These basic movements are pretty much where all the other exercises stem from. As a beginner something that you should know is that in any exercise on the TRX we want to make sure that we keep our core really tight. Not only will this ensure that we get a good ab workout but it'll also prevent a lower back injury. This workout will help you learn the basic TRX movements and it'll help increase your core strength your stability and your balance. So let's get right into this with the first exercise the TRX squat

For the Trx squats you want to start with your hands on the straps and you want to walk your feet in 2 about a 60 degree angle. If you walk your feet in too far then you won't be able to squat low enough and if you don't walk them in far enough then you're these are going to be going over your toes. Once you find the right position you want to squat down as low as you can and stand back up. This is a great exercise to work the glutes quads and hamstrings.

Alright moving on we have TRX knee tucks which is the regression for trx pikes. In this one we're going to put our feet inside the straps of the Trx. And then we're going to walk our hands forward until we're in a push-up position. Make sure that you stay in a straight line and don't let your hips sink. Tuck your knees to your chest and keep your core tight for the whole exercise. This is a great exercise for your core and your ab muscles.

Up next we got a Trx chest press grab the straps and walk your feet back until you're in more of a leaning push-up position. The further you walk back the harder the exercise gets. Come down until your hands or even with your chest and then extend back out to complete the movement. This is a great exercise for the chest shoulders and triceps. Be sure to keep your core tight and your fuels butt and the back of your head should be in a straight line. A big mistake that I see is that people will drop their upper body and bend at the waist to make this exercise easier. If you find yourself doing this just walk your feet forward.

Now for this next one we're going to hit the antagonist muscles with a TRX row. Here the further that we walk her feet in the harder the exercise gets. Again you're going to grab the straps walk your feet in and you could do this exercise on your heels or with your foot flat on the ground it's really a matter of preference. Then you're going to pull with your elbows not your hands and really squeeze your back on every rep. This is a great exercise for your upper and middle back and for your biceps. Again you want to stay in a straight line while doing this.

Next we have a TRX plank. This exercise will help you develop the stability that's necessary for a lot of advanced TRX core and upper-body exercises. Put your feet inside the straps and hold yourself up in a push-up position on your hands. If you can't hold yourself up on your hands and then hold yourself up on your elbows exercise will help you develop the stability that's necessary for a lot of advanced to your core and upper body exercises. Put your feet inside the straps and hold yourself up on your elbows. You want to do your best to keep your hips from sinking down. try to keep your tailbone your heels and your head in a straight line.

Now we have the TRX Iyt's here you're going to stand in front of the Trx and grab the straps. Walk your feet in not too far but far enough for the exercise to be challenging. Start with the eye by raising your hands directly over your head while keeping your body in a straight line. Then 4 the Y you're going to open up the angle between your arms a little more to resemble a y and then...

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Timestamps:

#1 Weight and fat aren’t the same thing – 1:00

#2 Not tracking the amount of calories correctly 4:25

#3 Burning less calories at rest after weight loss – 4:35

➞ Lose Weight Fast Part 1:    • How to Lose Weight Fast ★FOR REAL★ at...  

➞ Lose Weight Fast Part 2:    • How to Lose Weight FAST #2 ➟ MACROS t...  

Hey guys welcome to part 3 of how to lose weight fast if you haven't seen parts 1 and 2 yet the links are in the description. Today I want to go over exactly what you're going to do when you plateau and stop losing weight. No matter what you can be confident that your weight loss will come to a halt. It's not about if you'll stop losing weight it's a matter of when. So since this is so expected and common it doesn't mean that you're doing something wrong when you stop losing weight. It just means that adjustments may have to be made due to the fact that throughout the fat loss process things in your body are constantly changing. Before I give you the steps that you're going to take to break through a weight loss plateau let's first make sure that what you're experiencing is actually a plateau. First let me bring back a point that I made in the first video weight and fat aren't the same thing. If your weight isn't going down but your clothes fit better and you've been tracking your waist and hip measurements and they're going down too you may have put on some muscle or you might be holding a little more water. It's extremely important that you measure your progress to be successful and it's also important to use multiple methods of measurement. So if you see that your waist is getting smaller but the number on the scale isn't falling, that wouldn't be considered a weight loss plateau.

Another thing that wouldn't be considered a weight loss plateau is if you weigh yourself every week and one week you don't lose weight. Many people are delusional when it comes to their beliefs about what kind of results are possible within a certain period of time. I mean i can't blame them because there's so much hype and quick fixes out there that most people really do believe that there's something wrong with them if they can't lose 5 pounds in a week. It's important that you understand that progress in Fitness in regard to both losing weight and building muscle is not linear. It's going to go up and down due to a ton of reasons many of which are completely out of your control. The problem is most people don't understand this very important fact. So what you get from most of these people that don't lose weight or maybe even worse, gain some weight for one weigh in. You get one out of two responses . Response 1 is to Crank it up. Crank the cardio way up dramatically reduce calories and stress over your weight 24/7. Response 2 is to say screw it, you tried, and the diet didn't work and now to feel better about yourself you get to binge eat which leads right back to a vicious cycle. Both response 1 and response 2 are incorrect responses. If you don't lose weight or even gain weight between one of your weekly weigh- ins the correct response is to continue doing exactly what you've been doing without stressing over it one bit for at least another week. Sometimes I would recommend waiting even longer before changing anything if you don't have a deadline or an event that you have coming up. And the reason for that is simply because sometimes your weight loss will stall and pick right back up again, I've seen it so many times before. And again the reason why people are unaccepting of this is because they have false Notions of what's possible in a given time frame. When you weigh yourself if you lose even a pound in a week then that's really really good. If you don't lose a pound but your waist goes down half an inch then that's really really good .

Okay so let's say that you've waited it out you got on the scale for a second week or may be even a 3rd week and you measured yourself and still no progress. Why is this happening? Well there are number different reasons but usually the two biggest ones are that you're not tracking the amount of calories you're taking in correctly or you've already lost some weight and because you are a smaller person now, even if only by 5 pounds you now burn less calories at rest. This is why it's important to always be recalculating your BMR or your...

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Hey guys welcome to part two of how to lose weight fast the comprehensive no BS full truth Edition. If you haven't seen part 1 yet there's a link in the description that you can click on. So for those of you that have seen part 1 you already know that the first 3 days are critical. After the first 3 days you will still need willpower to stay away from the Barrage of junk food and advertisements that you're going to encounter on a daily basis. Unfortunately science has shown lately that our will power is not so reliable. To make our willpower more effective all we can pretty much do is limit ambiguity. We have to make sure that our fridge is packed with healthy options and we want to also make sure that we take healthy options with us to work and wherever else you will be spending a lot of time. Don't give yourself too many options as this has shown to tax willpower as well. You want the decision making process to be as simple and straightforward as possible when choosing what to eat. When you have to cook a meal from scratch or interrogate a cook at a restaurant it makes it a lot more complicated to make a healthy decision. It also causes you to spend more time thinking about what to eat while hungry which increases the chances of eating the wrong thing to satisfy your hunger. This is why you want snacks and meals already prepped ready to go.

In this guide I'm not going to give you a structure of how many times a day you should eat or what specific food you should eat. Because meal frequency and specific food doesn't really matter as much as how much food we're eating in regard to weight loss. I only advocate real healthy food because it fills you up and reduces your hunger without any addictive additives, but make no mistake you can lose weight with poptarts the same way you can lose weight with brocolli. We all know what healthy foods are. We all know what foods are processed...And there are literally 100s if not thousands of healthy grocery lists online that list the same exact foods. I promise you there's no secret Food that you don't know about that is magically healthy for you that nobody has ever told you about. And that actually reminds me to mention once again that so many people are looking for a way to lose weight fast that's like a cheat code or a qyick fix that allows you to eat all the junk you want and still lose weight. Even though there are tons of these cheatcodes out there i can confidently say that they are all bs and dont work. The only way to do it isn't even so much through exercise but more so through eating less calories than you burn daily. I recommend clean real natural single-ingredient food, only because when you can only consume a limited amount of calories you're going to have to be eating clean the majority of the time to maintain muscle mass and to get all your vitamins and minerals in. Also the reason why I say it doesn't have as much to do with exercise is because we've all seen the examples in which it's shown how long you have to exercise to burn off one french fry. Even though exercise is very necessary to maintain muscle mass and to burn off some additional calories...For weight loss diet is the number one key to losing and keeping weight off. And by diet I mean what and most importantly how much you're eating. How much you're eating is so important because even if you have just one donut a day or one cookie a day you will still lose weight and a lot of it. You won't look like you have a great body composition but you'll still lose weight.

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If you want to lose weight fast and you want to do it at home you've just found the buried treasure of fat loss videos. Seriously this video is going to be divided into multiple parts and it's going to give you everything you need to know to actually truthfully lose weight. I should charge money for the information that I'm about to give you, but not only is this information going to be free, there's also no sale at the end. Why am I doing this, because there's so much bullshit confusing information out there and I'm an expert that's been in the industry for over ten years and I actually want to help. so I'm going to give you the best strategy to truly lose weight fast whether you're a man or a woman, and you're going to be able to do it at home. It's going to be a no bs, straight to the point type of video, and because of that some of you may not like what you hear, but I guarantee you it's the truth. Most people are looking for a cheat code to eat whatever they want and still lose weight. Well that cheat code doesn't exist...and you might as well exit out of this video now if you don't want to hear the bottom line truth to burning fat. Alright let's get right to a major fact that you have to know. The majority of really fast weight loss leads to binge eating afterwards, which leads to weight regain. So we're gonna aim to lose weight fast, but we want to try to do it in a way in which we can actually keep the weight off. I hope that makes sense to everyone. Another important concept that you have to understand is that there's a difference between weight and body fat. 99.9% of you are looking to lose body fat, but you're really identified with your weight. You're only concerned with a number on the scale, and that number is hugely fallible. You're weight can vary day to day due to a variety of reasons. Water weight alone can be affected due to eating, drinking, using the bathroom, and exercising. That's not even mentioning the effect that exercise has on your muscles over time. The longer you exercise correctly the more muscle you'll put on, which could increase your weight as well. Beginners are usually the ones that gain muscle the fastest believe it or not, which means if you haven't consistently exercised before you will likely gain some weight on the scale pretty fast. So my point is that you can weigh yourself, but I don't recommend doing it everyday and I don't recommend basing all your progress on your scale. always remember that the goal that you actually have is to lose body fat not necessarily weight. Your goal needs to be aligned with changing your body composition rather than just losing weight. Lets define that real quick, body composition is used to describe the percentages of fat, bone, water and muscle in your body. We want to effect body composition in a way that causes us to have a higher percentage of muscle and a lower percentage of fat. So try to fit into smaller size clothes and if possible take circumference measurements with a tape measure to help you measure your progress a lot more accurately.

Okay now that we've established that super fast weight loss is no good and we know the goal is to burn body fat let's get to step one for transforming your body at home. Step one is to make it through the first 3 days. And these first three days is pretty much the topic of part 1 of this video series. That's how important the first 3 days are. If you've been eating like most Americans then you've been eating a lot of sugar, artificial additives, flavor enhancers, high fructose corn syrup, and a bunch of other highly addictive ingredients. Multiple studies have shown that this stuff is actually addicting and it triggers reward centers in our brain to fire. In the same way that drug addicts feel a reward from drugs, food addicts feel the same from food. Guys this stuff is actually addicting and chances are that you're one of the people that are addicted. The majority of the food at the supermarket has these additives to get you hooked so you buy more. Because this food is so enhanced it makes real food not as stimulating. This is why the first couple days are so crucial. It'll feel like you're almost going through withdrawal from all these horrible additives. You have to reset your palate you have to reset your taste buds. You don't think that healthy food tastes good enough because you can't get the same level of stimulation out of real food the same way that you can get out of flavor enhanced food.

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Timestamps:

#1 Best Exercise: Incline Press W/Dumbbells 1:00

#2 Best Exercise: Incline Hex Press W/Dumbbells 2:09

#3 Best Exercise: Wide Grip Flat Barbell Press 2:31

#4 Best Exercise: Standing Incline Cable Flyers 2:48

#5 Best Exercise: Decline Barbell Press 3:13

Do you want to build a bigger chest. Awesome. We're going to take care of that today. In Today's video I'm going to give you my 5 favorite chest exercises along with some great strategies of how to really grow that chest fast. We're going to do some compound lifts some isolation and we're also going to throw in some supersets. The chest has a couple different parts to it but what you have to know is that it has an upper and a lower part. Many times you will have to work on one part of your chest more than the other. depending on what you need more of. Some people find it easy to build the lower part of the chest like me and some people find it harder to build the lower part of the chest. Incline movements will hit the upper part of the chest whereas declined and flat movements will hit the lower and middle part of the chest. There's also the Center part of your chest as well and there are specific ways to target that. I'll be going over exercises to target each of these parts so let's jump right in to the very first and the best exercise for chest.

The inclined barbell or dumbbell press is the ultimate chest exercise. With the barbell you will help increase your overall power which will allow you to grab heavier weights for chest and that will help the muscle grow. With the dumbbells which I'm going to demonstrate today you're going to hit your chest even more than the barbell because of a free range of motion. Start by pinching your shoulder blades really tight then lay back and press straight up. Bring the weights back down slightly higher than your nipple line and make sure you get nice and low to give that chest stretch. If you want to keep the tension on your chest don't lock out all the way. Make sure you go heavy with this one and as soon as you're done drop the weight and you're gonna do a superset with some incline dumbbell flyes. Keep your elbows slightly bent bring your arms out to the sides like you're about to give someone a big hug and then bring them back in. Stop right before you get the dumbbells straight up over your shoulders to keep the pressure on your chest.

Next we got an exercise for the center of your chest. We're going to take two dumbbells hold them together against each other and you're going to lie down on an inclined bench. Press with dumbbells straight up and bring them down at a level where the top part of the dumbbell is hitting your chest. Squeeze the dumbbells together really tight to hit the center of the chest even more.

Next we're going to do a flat wide grip barbell press. Here I like to grab the rings on the barbell with my pointer fingers. List of the barbell and bring it down to your nipple line and then press straight up. Again if you want to work on your chest more then avoid the lockout.

On this next exercise were going to hit the upper chest again you going to grab two cables and position them a decent amount lower than your shoulders. Grab both the cables walk out a little bit and bring your hands up and together really squeezing at the end of the movement. When I do this movement I always keep my hands open as much as I can because doing this makes me feel it more in my chest.

Now we finally have a movement for the lower part of the chest. We're going to grab a barbell and we're going to use it on a decline bench now. We're going to bring the barbell under our nipple line at about the start of our rib cage. Again press straight up and don't lock out if you want to keep the pressure on the chest.

So that's pretty much it guys those are my favorite exercises for chest. I usually won't do all of them in one workout so make sure you spread them out. Also make sure that you pull back your shoulders and really pack them together nice and tight for all of your chest exercises as this will help you focus more on the muscle that you're targeting. I hope this video has helped you guys out if you enjoyed this video make sure you subscribe like and comment I'll see you guys next time.

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1. Pullups

2. Long Angle Dumbbell Row

3. Incline Dumbbell Rows

4. DB Pullovers

5. Face Pulls

Let's get right into this back workout the back is an amazing muscle especially for guys. It's very important for giving you that V shape holding your shoulders back and helping your posture. And nicely defined back looks really good as well. Before we get started there's something that I have to make absolutely clear for you guys. If you're using your mostly your biceps in your back exercises your back is not going to get the results that it could be getting. The bicep is almost always an assistant muscle when you're working your back so it's very easy to incorporate it into the movement. This is what you have to know to not incorporate into the movement. All you got to do is for you're pulling exercises pull with your elbows and not your hands and try to pretend like you're pinching something with your shoulder blades. Like you're trying to hold a pencil in between your shoulder blades. This will help you build your back a lot. Any kind of pull down movements that we're going to do today where we're pulling above us is going to hit the lights and give us that V shape. And any kind of row that we do is going to be mostly hitting the upper and the middle part of the back. I tried to include some dumbbells in these exercises because I know that a lot of people have access to dumbbells. So let's get started first with the good old pull up.

With a pull up if you can't do it I'm going to show you some Alternatives so don't worry. But the goal is to eventually be able to do pull ups. Pull ups or one of the classic exercises that will just never be beat in regard to what it can do for your back. This is the exercise that will give you that V shape. We want to try to go nice and wide to hit those lats more to achieve that v look. when you're pulling remember to pull with your elbows not your hands and keep those elbows flared out. You can't do pull ups you can take a bar and put it in a lower position and pull up with your knees bent and your feet on the floor and use your legs to support you on the movement. Also you can get certain resistance bands for really cheap that you could tie around your pull-up bar and they'll help you up.

Next we have a dumbbell row but we're going to do this row a little different. I've shown this in a video before for the back of the shoulder but it's also one of the most amazing upper back exercises that I've ever done. Instead of rowing straight back towards your belly button. You're going to row towards your hips as if you're trying to put something into your pocket. And then bring it straight back down and repeat. Really make sure you're squeezing the back on this one.

Next we got an inclined dumbbell row. Are you going to take a bench incline it stand straight up and lean against it. Grab two dumbbells and row them both back at the same time while really squeezing your back together. Extend your arms straight down and make sure don't have tension in the front of your shoulder, relax your shoulder.

The next one is the dumbbell pullover this one is excellent for giving you that V shape and hitting your back mostly your lats. This doesn't look like an exercise for your back because you're laying down on your back but I promise you this one is one of the most effective. Make an L shape with your hands grab the dumbbell and stack one hand over the other and then pull over your head while laying across the bench. You can get more of a stretch by dropping your hips. Make sure you don't bring the dumbbell straight up over your chest because that'll take pressure off of your lats. You want to stop at a little bit further than a 60 degree angle and then go back down nice and far to get a good stretch. Keep your elbows slightly bent the whole time to protect your joints.

For the last exercise you're going to use a cable for face pulls if you don't have the cable I'll show you a different way to do it with dumbbells. But with the cable you going to grab a rope I'm using this blue harness and you're going to row to your face with your elbows up nice and high. Really squeeze your back and pull at the elbows. You're aiming to pull your hands to your ears. You can do this exercise with dumbbells as well you would bend over and have two dumbbells and row towards your ears with your elbows up. Doing this with the dumbbells you want to make sure that you're at a 90 degree angle so parallel with the floor.

That's about it guys those are some of my favorite exercises for the back.

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Timestamps:

No Crunches Here!: 0:16

Myth Buster: 0:47

Step Up & Overs + Mountain Climbers: 2:03

Mayweather Stand Up: 2:46

Alt. Kneel Down + Squat Jump: 3:22

Sprawl & Alt. Sit Throughs: 3:58

Dumbbell Weighted Burpee: 4:46

Regressions: 5:31

Circuit: 6:49

1. 4 Step Up & Overs + 4 Mountain Climbers

2. The Mayweather Standup

3. Alternating Kneel Downs + Squat Jump

4. Sprawl & Alternating Sit Through

5. Dumbbell Weighted Burpees

So you have some excess belly fat, that's cool...I can help, but I'm not gonna tell you the same bs that you've probably seen and heard a millions times. I'm not gonna tell you to lie down on the ground and start doing crunches. In fact there's not gonna be a single crunch in this whole video because crunches and abdominal exercises are not what will help you lose belly fat. Let me repeat that crunches and ab exercises will never ever ever be the best exercises for you to lose belly fat. The exercises that I show you today are going to be far better and much more effective at burning fat at a faster rate. Before we get started there's a huge myth that I want to bust especially for the beginners watching this video. It's a myth that you can target a particular area of your body for fat burning. What I mean is that there's no exercise out there that will target specifically belly fat. No such exercise in the world. There are exercises that are better at burning overall body fat, and I'll go over those exercises with you today, but your body is going to pull from fat stores from all different areas. Also unfortunately medial areas of the body like the belly, butt, upper thighs, and love handles are last spots to go. You're likely to lose fat off your face before you start losing it from your belly. Don't worry though as you burn away more and more excess body fat, you eventually start burning fat from those problem areas, and that's when you'll lose the belly fat. The point is to lose belly fat you have to concentrate on losing overall body fat..that's all you can do, and these exercises are the best body fat burning exercises that I know of. So let's get started. As always I will be going over regressions at the end, so if you're a beginner and you can't do some of the exercises don't worry there will be alternatives later.

For the first exercise all we need is a platform to step up on. You're going to face the platform sideways at a ninety degree angle, and step up with the foot closest to the platform. As you come up you want to explode off of that foot and hop up & over as you switch your feet. Repeat this 4 times and then immediately hit the ground and perform 4 mountain climbers. Make sure you jump your feet far enough in on the mountain climbers, remember we want to be climbing mountains not anthills. Repeat this cycle of 4 and 4 for 10 reps. You can make this exercise far more effective by adding some dumbbells to the movement. This should definitely get that heart racing.

On the next one we're gonna do a mayweather stand up. They're actually called Maywhether situps but I said no crunches, so I'm sticking to it. This exercise has fat burning benefits not because there's a situp involved, but because it's working a lot of large muscles and getting your heart rate high. You're going to get your feet under something that will hold them down and hold a weight directly above your head. Swing the weight toward your feet as you situp, bring the weight out in front of you, and stand up. Squat and sit back down to the floor to repeat the movement for at least 10 reps.

Moving on to the next one we have a real leg blasting exercise. You're going to start by lunging backwards and kneeling down on one knee. Bring your other knee back so that you're kneeling on both knees. The same foot that you used to Lunge backwards steps up into a forward lunge. Stand up and bring both feet together shoulder-width apart squat down and jump up as high as you can. As soon as you land backwards lunge now with the other leg and perform the exercise on the other side. If it gets confusing and feels like too many steps you can just stick to doing one side at a time until you get the hang of it.

Next we have one that looks really complicated but once you get it its a piece of cake. Try to take it Step by step and remember if you cant do it there will be regressions at the end. Start standing and perform a sprawl. Put your hands on the ground and jump out with your feet wide and elbows locked out while simultaneously dropping your hips, now raise your hips into a downward dog position...pick one hand and..

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Some people tell you to only workout 3 days a week others tell you to work out as much as possible and do something active every day. so what is the right answer? Well in today's video I intend to fully explain how to structure your workout schedule and how often you should be working out. There are a couple things that influence how many days you should be working out every week. For example your goals, your age, your level of fitness, and how much time you're willing to dedicate consistently to working out all play a role in selecting your weekly workout schedule. Let's start first by talking about goals because your goals highly determine how often you should be working out for optimal strides towards that goal.

Let's say for example that your goal is strictly to build muscle. If you're trying to grow your muscles and build some size more is not more. This is a huge mistake that I made many times. We automatically assume that if we do more, if we work out for longer, and more often we'll get to the destination faster. With building muscle that's definitely not true. To build muscle first of all you have to be in a state of caloric Surplus which means that you're taking in more calories then you're burning. If you're working out all the time then you're going to be burning away a lot of calories that could have been used to help your muscles grow. Rest and Recovery is also critical not only for your muscles to repair themselves and grow but also to allow your nervous system to fully recover. This will allow you to come back into the gym stronger and lift heavier weights than before. By lifting heavier weights you'll build more muscle. When strictly trying to build muscle you really don't need more than 3 or 4 days of heavy weight training.

On the flip side if you're trying to burn fat it's a little different. To strictly burn body fat it sometimes makes more sense to work out more days per week. When trying to burn body fat you want to continue doing your weight training for those 3 or 4 days and then add on some cardio days in between. When I say cardio days I don't mean that you have to go running or get on an elliptical there's plenty of ways to do cardio with body weight training and hit style workouts. You would want to do more days when strictly trying to burn body fat because the more calories you can burn off overall the more of the calorie deficit you will create which is the prerequisite to burn fat. Keep in mind this doesn't always hold true a lot of this depends on how you structure your workout. For example people that do cardio after their weight training or earlier in the day and come back in to weight train later will burn just as many or even more calories than people that spread it out throughout the week. So this shows us that you can workout less by increasing the intensity levels on the days that you are working out. The intensity of your workouts will determine how many days a week you have to work out to achieve the same result. For fat burning if you come in and do an incredibly intense workout you can burn more calories than you would burn in two days of doing lower intensity training like jogging

Your age, your level of fitness, and the speed at which you recover will all be very important factors to consider when planning how many days per week you're going to work out. If you're older you're not going to recover quite as fast as somebody that's younger so you may want to take more days off. The same is true for if you have a low level of Fitness versus somebody with a high level of Fitness obviously the person with the low level will probably need more time off to recover and not feel as sore. Recovery in general many times depends on your individual genetics some people recover faster than others so if your recovery is slow then you may need to take more days off, if it's fast then you could probably squeeze in more workouts throughout the week. So as you can see this is a highly individual thing and it's going to require you to do some trial and error and feel out what works best for you.

Something that most people don't even consider is that even if you do decide to workout six to seven days a week then you burn out and stop working out entirely you would have been way better off just consistently working out 3 days a week. consistency is key for you to achieve your goals so when picking how many days you're going to work out make sure it's a number you're actually going to stick to. Everyone has different lives and preferences, some people don't want to workout a lot. Its ok!

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Whether your lifting weights, playing a sport, or training with your body weight the working out portion of the process is very important to develop your muscles and to increase your strength. There really is no other method quite as effective as exercising to achieve your physical goals. However most people don't fully understand and appreciate just how important recovery is, in this process. So, In this video I'm going to go over the importance of recovery, how long you should recover for, and how you can speed up your recovery. Let's start by talking about one of the most major reasons why recovery is so important. When you workout, whether you're lifting weights, playing soccer, or doing push-ups your going to breakdown muscle tissue in the process. This might sound like a bad thing but it's actually totally okay. We're not talking about full out muscle tears, but instead tiny microscopic tears in the muscle. These tears are what will end up leading to an increase in our muscles size, strength, and functionality. However the tears themselves are not what leads to all these improvements. In fact a worn out beaten up muscle is usually less capable than it would be fully healed. So the critical time for growing and strengthening your muscles is when you're out of the gym resting, not during your workout.

When you recover from a workout it takes some time to repair all those microscopic tears. Exactly how much time varies from person to person and is also dependent on how intense your workout was. For example in a low-intensity workout such as jogging at a steady pace you're not going to need quite as long to recover and some people can be ready to go for another run within 24 hours. On the other hand if you do a power lifting workout it could take you anywhere from 72 hours all the way to a full week to recover fully, especially from heavy exercises involving large muscles groups like squats. In general when using weights it is recommended that you take at least 48 hours off before working the same muscle group again. So you can go and workout the next day, but just try to work on a different muscle group. Another factor that influences how long it takes you to recover is the style of the workout. Does the workout involve a lot of eccentric lifting where you're slowing the weight down or is it mostly concentric where you are accelerating the weight. If you're doing mostly concentric exercises where you drop the weight such as Olympic lifters or many crossfitters then recovery is faster. Bodybuilders and power lifters would be categorized as doing more eccentric lifts so they may take longer to recover... And the last factor that effects recovery time, is age. If you're older you're going to have a tougher time recovering than if you're younger, and you may need more time off.

Keep in mind that you regardless of your age your muscles aren’t the only thing that need time to recover. Your connective tissue such as tendons and ligaments need time to recover as well. The thing about tendons and ligaments is that you may not even feel sore, but that doesn't mean that they are fully recovered. Especially because tendons and ligaments receive less blood than the muscles so it takes them longer to fully repair. Therefore, do not base whether you need time to recover or not only on soreness because it's not the best indicator. It's important to also realize that when training intensely you have to worry about your nervous system recovering as well. If you do an extremely intense leg workout and then the next day do an extremely intense upper body workout, you may not be at your best for your second workout. Even though you are working different muscles, doing a high intensity workout will take a toll on your nervous system. Chances are high that it won't be ready to go all out for another intense workout the next day. Your CNS or central nervous system is responsible for generating muscular contractions in all types of training, so when you stack workout upon workout, eventually it can tire out. To help your central nervous system fully recover it may be a good idea to not only take a day off between working the same muscle groups again, but instead to just take a day or two off in general. This will allow your body to fully recover. I've been surprised so many times when I would take a few days off of working out and come back even stronger. This definitely had to do with my nervous system finally being allowed to fully recover.

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1. Inclined Frontal Raises

2. Lateral Raises

3. Long Angle Row

4. Leaning Lateral Raises

5. Reverse Flies

6. Arnold Press

Get to it DUDES

So you wanna build massive boulder shoulders well that's freaking awesome, and I'm gonna teach you exactly step by step how to do it today. Before I jump right in to my top favorite exercise to build massive shoulders there are some basics that I need you to understand about growing these bad boys. Number one to target your shoulders you have to make sure that you have good form. Your shoulder has three heads. An anterior head, medial head, and a posterior head, Front middle and back. It's very easy to mess up your form and hit the wrong head or even a totally different muscle like the bicep. Number two don't obsess over form and make sure you go heavy. I know I just said make sure your form is good and now I'm saying don't obssess over it. It's freaking confusing, but look at Arnold, he freaking rocks back and forth when he's working his shoulders, Look at Ronnie Coleman he rocks back and forth like he's possessed, and if that's not enough proof that you cant obsess over your form look at rocky balboa in Rocky 2, he's an inspiration to all of us. Point is make sure that your using good form, but also make sure that you're going heavy as f.

You're only going to grow your shoulders by increasing the weight over time. Progressive overload is what gets muscles bigger and stronger. If you want stronger shoulders then you're going to have to work your way up to the big boy weights, and when you do the big boy weights your form will probably not be absolutely perfect and that's okay. Let's shoot for 8-10 reps on all these shoulder exercises. The first one that we're gonna start with is one you may have never seen before. It's by far the best exercise for a massive front head. I call this one the Inclined frontal raise.

On the inclined front raise. You want to make sure that your back is all the way back up against the bench. You also want to make sure that you allow your arms to come all the way back behind the bench. Squeeze your knees together nice and tight to get them out of the way. Raise straight to the front and stop at shoulder level. It's critical that you keep your elbows above your hands and concentrate on raising with your elbows during the whole exercise.

The next one is a classic, Lateral raises. The medial head of the shoulder is very hard to hit in any compound movement, so lateral raises are one of the best ways to grow your shoulders out to the sides. You can perform it seated or standing, but I like seated. In this exercise you want to focus on raising up with your elbows just like last one. Sit at the edge of the bench and bring the dumbbells together under your legs, then raise them up to your sides up to shoulder level.

Moving on to the wide angled dumbbell row. This one is one of the best compound exercises for your back and for the back of your shoulder. Rather than rowing like we normally would, where we pull the dumbbell into our belly button, we're going to aim for our butt or pretend that your trying to reach for your pockets. It's important that your pulling with your elbows in this exercise not your hands just like the others.

As Jay z would say on to the next one. This for that underused lateral head. Grab any sturdy object and lean away from it. By leaning away it'll give you a wider angle to get extra muscle breakdown. Raise directly to your side and stop at 90 degrees from the floor, Make sure you keep your elbow higher than your hand and don't forget to hit both sides.

Last but not least is the good old Arnold press. This one is probably the first one you should start with because it requires a lot of strength and is a compound exercise. It'll mostly hit your front head, but man on man this one is by far one of the best. Start with your arms rotated inward and then rotate them outwards as your press over your head. One last thing that I have to say, make sure that if you're trying to grow your shoulder muscles your eating enough to stimulate growth. You're not gonna grow these muscle eating like a bird. That's it guys if you enjoyed this video subscribe to my channel and leave it a thumbs up and comment below see you guys next time.

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At the risk of being criticized and written off by many form obsessed trainers and exercisors I decided to make this video where I will be talking about why bad form is great. Today trainers and many people that just want to exercise safely are literally obsessed with their form. And when I say obsessed I mean obsessed. We've all heard the benefits of lifting with good form... these include preventing injuries, targeting your muscles better, and learning to maximize your strength and energy during a lift. However, there is a huge cost to your results when the idea of having good form is taken out of proportion.

Everyone that has lifted weights with me knows that I don't have the best form in the world. In fact sometimes my form can be plain ugly. However, the ironic thing is that I credit a lot of my success in regard to building muscle to my shitty form. I know that this sounds so far from what almost everyone is telling you, but allow me to explain and I'm sure you'll appreciate having bad form a little more. First let me start by saying there is a huge difference between having bad form toward the end of your set, and having horrible form for your whole set. If you lift up a weight and from the very first rep you're using momentum and just messing up the exercise then that is not bad form that's plain stupid form. Everyone's seen the people in the gym that come in doing some really crazy shit. When you lift weights without any attention to form, and your bench press turns into full out hip bridges then you got a serious case of stupid form. That is not what I am advocating in this video... Having stupid form is on one end of the spectrum, and it's polar opposite is perfect obsessive form. We don't want either, we want instead to fall somewhere in the middle.

Perfect obsessive form is the guy that you see doing curls with his 15lb dumbbells without flinching a single muscle other than his bicep. He will lift up the weight rep it out without much struggle, and never have to do a single cheat rep. If he gets even close to cheating, he will either stop the set short, lower the weight he's lifting, or a combination of both. Unfortunately there are a lot of trainers out there that fully endorse this "perfect" style of training. Now unless this guy is on some serious steroids, just like the stupid form guy, he is not going to get the results he is looking for, and if he's a pure natural lifter forget about it. Why because natural lifters need to lift heavy weight to grow their muscles larger and large and with heavy weight comes imperfect form. It comes with the territory. So what exactly do I mean by bad form. I mean that by the end of your set the last 2-3 reps should look a little sloppy if you picked the right weight. Where the perfect form guy would stop and grab lighter weight, you keep going and take advantage of the reps that truly count.

Muhammid ali has a great quote that goes like this. "I don't count my situps, I only start counting when it starts hurting, when I feel pain, that's when I start counting, cause that's when it really counts." If you're doing everything with absolute perfect form, when you start feeling the fatigue that Muhammad ali is talking about your likely to end the set shortly afterwards because soon after fatigue sets in you start cheating. Unfortunately for the form perfectionists out there, the reps that count the most are the reps that you need to struggle with to complete, and there is no way you're going to truly struggle every set and maintain perfect form. To grow your muscles as a natural you're going to have to take yourself out of your comfort zone. Whenever you step out of your comfort zone there is going to be plenty of failure...and failure ain't pretty.

The only way to have perfect form every set and every rep is to never truly push and challenge yourself, and If you don't push and challenge yourself you're going to hurt your results big time. If you look at most top bodybuilders and strongmen, you'll see that their form is far from perfect especially when they get to the end of their sets. They know how valuable squeezing out those last couple cheat reps are. If you're putting the weight down and you don't feel like you truly struggled with those last few reps, then no amount of perfect form will do you any good. Another thing I want to bring to your attention is that nobody even knows what truly perfect form is. Take squats for example. Some will tell you to not go lower than 90 degrees, others will tell you to go ass to the grass OR ALL THE WAY DOWN

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Do you really think that strong or fit is the new beautiful? A little over 100 years ago nobody even knew about diet and exercise and now it's on the forefront of everyone's mind. What in the world happened? Well In today's video I'm going to go over the history of dieting and I promise you once you watch this you're never gonna look at dieting and exercising the same. So let's start with a rundown on the history of dieting, so you can better understand exactly where diets came from. In the 1800's a large body was a sign of health and fertility. Weight was not as important as just maintaining an hour glass shape. And there were no widespread diet regiments or exercise programs to achieve this figure. Oh no...this was a time where corsets were used regularly to make women appear more narrow at the waist and to enhance the size of their breasts. Up until the 1850's there weren't really any preservable foods, and obviously around this time there were absolutely zero flavor additives and artificial ingredients in our food. But many believe that it was around the 1850's when the idea of modern dieting was introduced. Rev. Sylvester Graham was a New Jersey preacher that invented what is believe to be the first diet food, the Graham cracker. The Graham cracker was made from flour that was unsifted and didn’t have additives unlike the refined flour used in white bread that was becoming more popular in the middle class around this time. Graham believed in a strict vegetarian diet, and saw diet primarily as a means to control sexual urges....clearly this guy was the life of every party.

Unlike Graham, William Banting, was from England and was interested in diet for the same reason as most dieters today are: he wanted to lose weight. In 1863, he wrote a pamphlet called Letter on Corpulence, Addressed to the Public. His diet plan that was based on advice given to him by a doctor, had him eating Four meals a day, consisting of protein, greens, fruits, and dry wine. On this diet it was advocated to avoid starch and sugars, while high fat options like milk, butter and meat were all permitted. This was pretty much the first low carb diet and was the precursor to the modern atkins diet that I'm sure all of you have heard of. However dieting didn't really catch on because Bantings findings were looked down on because they lacked scientific evidence.

Fast forward to the 1890's and actress Lillian Russel was the most celebrated beautiful woman of the era weighing in at 200 pounds. So, even though you had a couple wacky dieters, most people ignored them during the 19th century. All through the 1800's and definitely the years before that being heavy and having a large body was respected. It was a sign that you were wealthy and had enough money to afford enough food to hit a higher weight. Basically it was full out bro bulking season... except.. it was... the chicks... that were bulking. Then in 1910 Paris designers created slim sheath dresses and declared that breasts were out. Next the 1920's brought about the Era of the flat-chested, slim-hipped flapper. So this is when the first real dieting craze, of 20th century began. Flappers and many others started following the Hay Diet which claimed to work by separating food into three groups: alkaline, acidic, and neutral, and urged people to not combine acidic and alkaline foods. This diet was also known as the food combining diet and even though it was very popular in the 1920's, in a more modern peer-reviewed clinical trial there was no benefit found from the diet in terms of weight loss. In the 1950's and early 1960's curvy full-figured shapes like Marilyn Monroe and Jayne Mansfield were what women began aspiring to.

Then in 1967 British model Twiggy came into the picture and changed the dieting world forever. She was 5-6" a size zero, and weighed 91 lbs. Remember...Marilyn Monroe was the symbol of feminine beauty right before twiggy and she was 5'5, weighing in at 140lbs, and reached as high as a size 12. Twiggy was the flame that lit the fire and caused the diet industry to explode. In the 1960's there were tons of new diets introduced including the drinking mans diet, weight watchers, and the first artificial sweetners were used in diet sodas, but my absolute favorite is the jiggle machine, which promised to jiggle your fat away. The jiggle machine is like the biggest insult to the whole fitness world and in my book, it ranks highest in useless fat loss products. Seriously this thing might be the only product more useless than body wraps and the shake weight.

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In today's video I'd like to give you guys a method that I've used on myself and on clients to lose weight fast without any kind of calorie counting. I know that usually when someone hears that they have to count calories, that's enough to make them run the other way. Counting calories can be beneficial and is probably necessary if you're trying to get on stage and compete, but for a regular person trying to get in shape this may add too much complexity to the process. Simplicity is very important if we want to make a change and stick to it. Counting calories everyday can make things too complicated to want to stick it out. If you're a busy person that wants to lose some weight and doesn't have time to weigh out every one of your meals and carry around an ice chest full of food then this video is for you.

If you do not want to be bothered with counting macros and calories, but still want to lose weight then we have to introduce another method for portion control. This method has to involve tools that are simple enough to use and are always available to you, so you can control the amount you eat wherever you go. The only tools that we're going to use are our two hands. The great thing about using our hands as measuring tools is that the bigger you are the bigger your hands are. The smaller you are the smaller your hands are which works out perfectly because the smaller you are the smaller the portion that you eat has to be to lose weight. Simple enough right? This method comes from Precision Nutrition, but we're going to put a spin on it to help you burn fat faster.

Okay so this is going to be a little different for men than it is for women. So let's start with ladies first. You're going to be eating 4 meals per day. And these meals will include a source of protein, carbs, fats, and vegetables

With each meal you're going to have 1 palm of protein dense foods 1 fist of vegetables, So it's an actual whole fist 1 cupped hand of carb dense foods and 1 entire thumb of fat dense foods. Now that's going to be the way we eat everyone of the meals except for dinner. For dinner or for your last meal we're going to increase our protein to 1 1/2 palms of protein, double our veggies to two fists, and not have any carbs.

Men are going to have the same 4 meals per day, except all your portions are doubled

For men you will have 2 palms of protein, 2 fists of vegetables, 2 cupped hands of carbs, and 2 thumbs of fat with each meal except for dinner. At dinner time you're going to cut the carbs out completely and have an extra palm of protein and another fist of veggies.

The last thing you're going to do to really make this plan effective is in the middle of the week I want you to come as close as possible to doing a 24 hour fast. If you can only skip one or two meals then that's fine just try to follow the portion control method that I just gave you guys for those meals that you do have. If you're not used to fasting I recommend just trying to only have two of the 4 meals for the day without deviating from the allotted portions per meal.

Now while you do this eating plan I want you to get at least 3 days of weight training in for the week. You're weight training workouts should be spread out so you have a day off in between every one of your weight training days. This will give you the ability to do total body workouts on each of the days in circuits. By circuits I mean you should set up a couple exercises back to back to maximize your heart rate and fat loss. On top of the weight training I'd like you to do 3 fasted cardio workouts during the week. This means first thing in the morning before breakfast I'd like you to do some cardio. Fasted workouts have shown to burn a lot more body fat than doing your cardio after eating. Guys listen to your body, and don't push yourself too hard if your feeling tired or weak.

Now before you actually go off and start doing this workout and diet plan I want you to know that losing 10lbs in a week is not the best way to have long term weight loss success. In fact there is a very large chance that you will gain the weight back. This is by definition a crash diet to lose 10lbs in a week. I'm being completely open and honest here, this diet plan is a way to lose a bunch of weight fast. However, chances are pretty low that you'll maintain these results for the long term. If you want long term results then you have to make little changes and aim for only 1-2lbs of weight loss per week. This plan is a lot more for the short term.

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In an effort to find the best source of protein for losing weight, burning fat, and losing some inches off of that belly I compared sources of protein on three different levels. I learned a lot through these comparisons so I'm pretty sure you're going to learn something new in this video.

For the first comparison I compared the bioavailability of various different protein sources. Bioavailability is a representation of the percentage of just how much our bodies can make use of certain protein sources. Basically our bodies can use and absorb certain protein sources better than others. According to the bioavailability index we got whey protein at the top, followed by whole eggs, cows milk, egg whites, and fish. Now just because our bodies can absorb a lot of the protein from milk, assuming your not lactose intolerant that is, doesn't mean that milk is the solution to fat loss. This is just one very important comparison that has to be drawn because the best sources of protein for fat loss should also help you maintain muscle mass. Obviously it's going to be tough getting enough protein from peanuts because it's so low on the bioavailability scale.

For the next comparison I wanted to see which protein sources spike insulin the highest. Yes protein can spike insulin levels in your body just like carbohydrates can. Most people don't know that protein is insulinogenic, but it is and some protein like whey protein can really spike your insulin pretty high. You may be wondering why is this important. Well it's important because the most significant factor in fat storage is the level of insulin in the blood. Insulin increases the storage of fat in fat cells and prevents fat cells from releasing fat for energy. There was a study done by David Mendosa, in which they tested 38 foods and found that glycemic and insulin scores were highly correlated. However whats interesting is that protein-rich foods and bakery products elicited insulin responses that were disproportionately higher than their glycemic responses.

In case you don't know the glycemic index is a number associated with a particular type of food that indicates the food's effect on a person's blood glucose. So it makes sense that these two numbers would correlate because if something spikes your blood sugar you need a spike in insulin to bring the blood sugar levels back down. But certain protein sources seem to not have this correlation. This study found some foods such as meat, fish, and eggs that contain no carbohydrates, just protein and fat (and essentially have a Glycemic Index value of zero), still stimulate significant rises in blood insulin. The insulin index is a new area of study so this is not one that I have a direct answer to, but it's interesting to note that whey protein can spike your insulin levels very high. The insulin will funnel the blood sugar to the liver where it can be stored as fat. This doesn't mean that whey protein is awful for you when trying to lose weight, it just depends when you have it. If you have a random whey protein shake in the middle of the day or for breakfast it may not help you with weight loss, especially if you have it with fruit or milk. However, if you have that directly after a workout the insulin spike can help you funnel the glycogen to your muscles rather than ultimately ending up in your fat cells.

For the last comparison, I compared the macronutrient splits in different sources of protein. This will help us see how much protein we are getting for a given amount of calories. Remember that insulin is what stores fat not fat. So just because we have fat that comes with a protein source doesn't mean that it's bad for fat loss. In fact fat is necessary to produce many of the important hormones that we need for optimal fat loss. I want to just compare a couple different sources of protein starting with chicken breast and cod fish. Chicken breast, cod, and other low fat fish is made up of 93% protein, 0% carbs, and 7% fat. Beans are made up of 25% Protein 72% carbs and 3% fat. Eggs are 29% Protein 2% carbs and 69% Fat. As you can see each of these sources that I picked leans more heavily toward one macronutrient than the rest. Cod and Chicken breast leans heavily toward the protein macro. Whole eggs are mostly made up of fat and beans are mostly made up of carbs. When looking at protein sources in this way you can say that beans are a good source of carbohydrates that are high in protein, but they mainly provide carbohydrates.

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Timestamps:

Exercise Less & Decrease Activity Level: 0:55

Increase Calorie Intake 1:31

Slow Digesting Protein Before Bed: 2:38

Stick to Compound Exercises with Free Weights 3:19

Lift Heavy Weights 4:13

I'd like to go over a topic that I have a lot of experience with, but rarely talk about. How do you go from being a skinny hard gainer to gaining a lot of weight in the form of muscle mass? Even though I'm usually talking about how to lose weight, I know quite a bit about how to go from being skinny to muscular and ripped. For the sake of simplicity I've condensed my methods for gaining muscle to 5 easy to understand tips. So let's jump right in

Some of my best results came from decreasing my weekly visits to the gym while simultaneously increasing the amount of calories I was taking in. When trying to gain weight especially if you're a hard gainer you don't need more than 5 days at the gym, and even this can be too much. Depending on how fast your metabolism is 3 days may be all that you need to bulk up. During your workouts don't do things that burn a ton of calories. I see people trying to gain muscle, and their doing exercises like burpees and jogging on the treadmill. This is only going to decrease your chances for growth.

The second tip is the other way you can create a caloric surplus and that's by taking in more calories by eating more food. If you're really serious about building muscle, you're not just going to try to get your calories up by eating junk food. I hope that its pretty obvious to you that ice cream and donuts are not going to help you build muscle the same way as good sources of protien, fats, and whole carbohydrates. Whenever I would try to gain weight I was always eating a lot of carbs. The reason for this is that carbs are your bodys preferred energy source, so when it has an abundance of carbs its very unlikely that your body will go into a catabolic mode and start breaking down muscle. I've never been very carb sensitive so I could eat at least double by body weight in carbohydrates when bulking. You can have less than this if you are carb sensitive, but the point is don't be afraid to up your calories when trying to build muscle. Afterall that muscle has to be made from some kind of energy source. If your serious about building muscle you'll calculate the exact amount of calories you need to have to bulk up. I've made a video on how to do this that i'll include in the description.

The third tip is to have a slow digesting protein source right before bed. This is important because while you sleep your body recovers the most, and it's also probably the longest period of time that you're going to go without eating. You want to give it the aminos it needs to help rebuild your muscles bigger and stronger. A couple examples of slow digesting sources of protein are cottage cheese, milk, casein protein powder, steak, salmon, chicken, turkey, and nut butters. If you wan to take this to the next level, like I did, you can wake up in the middle of the night and have a protein shake ready to go to get some extra calories and keep you in an anabolic state.

Tip #4 is to make sure you stick to compound exercises with free weights. By free weights I mean use barbells and dumbbells. The best exercises to build muscle mass are bench presses, squats, dead lifts, bent over rows, lunges, military presses, pull ups, lat pull downs, and other compound exercises. Obviously for your arms you will have to isolate with exercises like lateral raises, bicep curls, and skull crushers, but your compound lifts are going to be the main exercises that help you build mass. Something that I did that I saw great results with was starting off with a compound exercise like bench press and then immediately super setting it with an isolation exercise like dumbbell flies. I would shoot for 6-8 reps of heavy weight with my compound exercise and then do 20 reps of a lighter weight for my isolation exercise.

The last tip is unless you're on steroids, if you want to build muscle mass you're going to have to lift some heavy ass weight.

You need a bulking diet for how to bulk. A diet to bulk up and eating plan to bulk up is the best way to go.

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Timestamps:

A lot of Bad Information: 0:35

You Can't Target Fat Burn: 1:06

Create a Calorie Deficit: 1:31

Stick to Whole Natural Real Foods: 2:12

Jaw & Facial Exercises: 2:41

Lifting Weights: 3:35

In today's video I'd like to talk to you guys about how you can get a chiseled jawline. You may want a nicely outlined jawline because you've seen certain actors with it, and you'd like to copy that look. You may also want one to attract some ladies. It's believed that women appear to prefer men with nice jawlines. Scientists believe that the reason why women prefer more defined jawlines is because it is a sign of high testosterone levels, and a stronger immune system making it more preferable from a genetics standpoint.

Regardless of the reason why you want a more defined jawline there is a lot of bad information available about how to get one. A lot of the info is focused on exercises that are supposed to help make your jawline more muscular and this is not necessarily the best way to do it. There are so many products that are sold to help reduce your face fat that are completete nonsense, and the people selling them are just trying to make a quick buck.

Really a chiseled jawline doesn't have to do quite as much with muscle as it does with reducing body fat. Unfortunately as I've said many times before there is no way to target fat burn to one particular area of your body. The face and the jaw is no exception to this rule. So since reducing face fat is one of the most efficient and fastest ways to create that defined jawline, and the only way to reduce face fat is to burn fat from the whole body. Our goal has to be aligned with losing body fat not face and jaw exercises.

So how do we reduce body fat? Well there are a bunch of ways, but what it comes down to is creating a calorie deficit. You have to exercise more leading you to burn more calories throughout the day. Or you can cut calories from your diet and eat less. You can have two giant meals per day or 6 small meals throughout the day, it really doesn't matter as long as your calories end up balancing out and you burn more than you take in. The same thing goes for how many days per week you should exercise. You can exercise 7 days a week and give yourself a little more room to eat more food. Or you can exercise 3 days a week and cut back a little more calories from your diet. Both approaches can work for reducing body fat.

One of the best and easiest ways to reduce your body fat is just by sticking to real natural foods. I know some people are afraid of the high fat content in some real natural food like salmon or eggs for example, but I'm very skeptical that Salmon or eggs are making you fat. It's the ice cream, potato chips, and processed foods that are making you more bloated and making you fatter. Stick to whole real ingredients in everyone of your meals and you'll be on one of the fastest routes to a chiseled jawline.

The key point that I want you to take from this video is that doing facial exercises is the slowest route to defining your jaw. The reason has to do with what I just said, seeing your jawline is all about reducing body fat. And to reduce body fat it's all about burning more calories and taking in less calories. Doing chin and jaw exercises burn pretty much no calories at all. These exercises require the use of very small muscles that are not going to get your heart rate up and will not burn a significant amount of fat. Also if you want to build up your jaw muscles there are better ways to do it than just opening and closing your mouth, chewing gum, and "howling at the moon." Chewing gum especially is not very beneficial because it's going to be very hard for you to build your jaw muscles symmetrically. Think about it you're most likely going to be chewing more on one side than the other. The best way to build the jaw muscles is by lifting weights. When you lift weights in general you will naturally bite down and flex your jaw muscles. You can bring a mouthpiece to the gym and really bite down hard as your lifting weights to focus more on building up those jaw muscles. To target your jaw muscles even more you can take a towel loop it through a weight, put the towel in your mouth, and do neck extensions. This will help build your jaw and neck muscles much more than some facial exercises and it'll build your muscles in a an even way. Remember thought that the number one key to getting that chiseled jaw is not doing exercise, but rather to reduce your body fat to have more definition

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Everyone is always so concerned about things external to us when it comes to losing weight and reducing body fat. What workout do I do? How many carbs should I eat? What's the best diet plan? How many days per week should I work out? What are the best exercises to build abs? These are all external variables that are important but before we could solve the external we have to first deal with the internal.

So what do I mean by internal, I mean who you are or I should say who you think you are impacts your results when it comes to losing weight in a huge way. What I'm talking about here is your identity. What or who do you identify with? Let's pretend that you've put on a bunch of weight, you go to the doctor and he tells you that you are now considered obese according to your BMI. Do you believe that you are an obese person looking to lose weight or do you believe that you are a fit healthy person that gained a bunch of weight and now needs to lose it. This thought process is critical because it will impact all those other external variables that we just talked about.

Now I'm not going to stand here and tell you some bs like you can use your mind to think the weight away. But, without taking care of the internal thoughts your external efforts will be much less effective, and even if you are successful as the obese person that lost weight if you don't change your identity in that process, on the inside you will still be that obese person and will probably regain that weight. What you identify with has a strange way of pulling you right back to that same place. So if you're thinking "I'm obese but I'm trying to lose the weight" or "I am big boned but I'm gonna try to slim down" you're identity is gonna fight you at every turn due to self preservation. Even if you lose the weight you're going to be that naturally obese person that has to always fight and struggle with the weight to keep it off. That is so draining to your willpower, which is by the way a finite resource. Identifying yourself as a fit person makes it so much easier to workout, eat healthy, and take care of yourself. It makes it so much more likely that you will reach and achieve your fitness goals.

When you are the fit person you say I don't eat junk food, I don't miss my workouts, and I don't quit when I feel the burn. On the other hand if you identify yourself as the Out of shape unhealthy person you're going to say I can't eat junk food, I can't miss my workout, and I can't quit when I feel the burn. Are you guy starting to see the difference here? The person that identifies with being fit says "I don't" and shuts off every possibility of doing something that would threaten his or her identity. It makes it simple, do you want this candy, I don't eat candy, Done! No willpower drained, my identity is not aligned with damn candy. On contrary if you say you can't eat candy by saying can't you're initiating a battle. What you're saying is the inner fatty wants to eat that candy, but I can't because I'm trying to lose weight. That is a huge drain on your willpower and there will likely be a point in time where you cave.

There was a study done on hotel maids where 84 maids were divided into two groups. A maids job as I'm sure many of you can imagine is pretty physically demanding. The researchers divided the maids into two groups, and had a separate meeting with each group. Both groups were told that this was going to be a study to improve the health and happiness of hotel maids. The control group was simply informed of the benefits of exercise, but were NOT told how many calories they were burning doing their work, and also were NOT told that their work actually constituted a good form of exercise. The other group was informed about the benefits of exercise and told how many calories they were burning while doing their hotel cleaning work each day. They were specifically told how many calories activities such as changing sheets, vacuuming, and scrubbing bathrooms were burning each hour. They were reminded of this with handouts and posters so it stuck in their minds.

It turned out that the group of maids that was informed daily about the calorie-burning effects of their normal work routines ended up losing a significant amount of weight, lowered their waist-to-hip ratio, and decreased their blood pressure.

The control group of hotel attendants that was not told about the calories they burned while doing their work showed NONE of these improvements.

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Can you learn how to lose weight Fast - Fast and easy weight loss with ginger lemon detox water? Can you have fast weight loss naturally with Ginger Lemon Detox Water? - Can you Lose up to 10 pounds in one week and lose weight super fast?

Probably not...I know not what you were expecting, but in this video I want to go over the topic of detoxing and as promised I will give you some popular detox drinks. However, before I give you these recipes I want you to promise me that your not just gonna go run off to make these recipes because you have to hear what science has to say about the topic of detoxing first. This way you can decide for yourself if making these drinks is even something that you really want to spend your time on and if detoxing is actually even a real thing.

3 top detox water recipes

"Slimming Detox Drink"

½ gallon purified water

½ lemon, sliced

½ lime, sliced

½ grapefruit, sliced

1 cup cucumber, sliced

"Metabolism Boosting Detox Drink"

1 inch Ginger Root, peeled and sliced

1 cup of preferably frozen Mango but fresh is fine too

In a big pitcher of water

"Fat Burning Detox Recipe"

1 lime, thinly sliced

5 inch cucumber, sliced into rings

5 mint leaves

In a pitcher of water

The idea behind detoxing is all about toxins and getting them out of your body. These toxins which are talked about very vaguely in the detox industry come from everywhere including our food, chemicals in the air, and pretty much anywhere else you can think of. The reason we are told that we should detoxify our body is because we are lead to believe that our body can't do it efficiently on its own and the toxins somehow get backed up in our system. If this is true it means that yes we now need a detox drink to get all those toxins out. However, this may not be true.

Edzard Ernst is a professor of complementary medicine at Exeter University. He says that

If toxins did build up in a way your body couldn’t excrete, he says, you’d likely be dead or in need of serious medical intervention. “The healthy body has kidneys, a liver, skin, even lungs that are detoxifying as we speak,” “There is no known way – certainly not through detox treatments – to make something that works perfectly well in a healthy body work better.”

Other than living a healthy lifestyle there is no need to detoxify the body. And if you haven't been living a healthy lifestyle all you have to do to detoxify the body is start living a healthy lifestyle. This detox thing has become a huge fad. By creating a supposed toxin problem, detox marketers have capitalized on fear and ignorance, and have made and continue to make millions upon millions of dollars doing so. It is important to understand that basically anything can be toxic; Have you ever actually asked yourself, "does your body need help with detoxification to begin with." I mean you have to ask because this whole detox thing is a relatively new phenomenon. Your body is already very good at detoxifying your system on its own.

You're body has natural ways to deal with toxins by itself can be summed up with the 4 p's

peeing - You're kidneys will flush waste out of your system. Make sure you drink enough water and try to stay hydrated enough to keep your pee looking almost transparent. If you take vitamins your pee may look a little more yellow.

pooping - Eat more fiber and drink more water to encourage more bowel movements. Eat beans and you'll be well on your way to detoxifying your system probably better than apple cider vinegar can.

Perspiring - You're skin is the single largest organ of elimination. This is why I tell people you have to sweat. You're pores are most open to detoxing when you exercise and work up a sweat regularly. If you're too lazy to exercise you're in luck there are some alternatives. Using a sauna, steam room, or taking an Epsom salt bath will help you sweat and detoxify. Keep in mind though that when you exercise you end up getting many other benefits than just sweating

Pranayama - People that are into yoga would explain this as regulating your breath. This is essentially deep breathing, Pranayama is a practice where you consciously try to take deeper breaths where you try to breathe deep into your belly. Now sitting there taking deep breaths may not be the best way to detoxify using your lungs. I promise you that if you do some intense exercising you won't be breathing like short shallow breaths, you're going to be breathing really really deep. Exercise is known to improve the power of your lungs.

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Apple cider vinegar has been used as a method to assist people in losing weight for a while now. But within recent years its really blown up. Now there are tons of people that claim that apple cider vinegar can help you lose weight and that it can help you detoxify your body. You'll find it in all kinds of diets and weight loss programs and you'll also find it in detox plans. Today in this video I'm going to tell you whether apple cider vinegar really works, how much it works, and what it actually works for. I'm going to go over all the supposed benefits, I'll give you guys a recipe that you can try on your own, and then we'll talk about what science has to say about this. If you really want to know the truth about this magical weight loss elixir then make sure that you hear all my points out with an unbiased view.

First lets start by breaking up the misconception that apple cider vinegar is nutritious. Because the truth is that It doesn't contain a lot of nutrients. Remember nutrients are vitamins and minerals and if you look into apple cider vinegar it has pretty much none. Instead it has acetic acid which is an acid with a very high ph level and this is where all the supposed good effects come from.

So what are the claimed good effects, the pros of using apple cider vinegar?

1. It's supposed to help you with digestion especially if you eat a high protein diet

2. It can help clear you skin and reduce your acne, but this has not been backed by scientific research.

3. It has Anti bacterial properties

4. It Can help with acid reflux or heart burn believe it or not

3. Controls Blood Sugar

4. It's very good for breaking up calcification.

5. Claims to help regulate your PH Levels even though many scientists state that changing the ph of your body is very unlikely and improbable

6. Good Electrolyte source

7. Can help lowers high blood pressure

8. Can help lower blood sugar levels which could be very useful for diabetics

9. It can help fight fatigue and give you energy throughout the day

10. Clears sinus congestion,

11. Helps lower ldl or bad cholesterol

12. Helps treat calcium and potassium deficiency's

And as far as fat loss and weight loss goes it

13. Can helps burn fat faster

14. Can help with your thyroid function and increase your metabolism

15. And it suppresses your appetite

Now keep in mind these are the claims made about apple cider vinegar by others. I am not saying that it does or does not do any of this. I'm just presenting you with the facts and you can make a decision on your own. There is definitely a lot of false information out there about apple cider vinegar because of marketers trying to use it to sell detox plans. So just keep that in mind

The really good news is that the cons of drinking apple cider vinegar are very limited if you do it correctly. If you drink apple cider vinegar straight your going to have some serious problems. You can even die if you drink too much of this stuff straight up. However, if you dilute it in water you should be okay besides one possible negative effect. The Acid in apple cider vinegar can ruin your teeth by stripping away the enamel. So most people that drink this drink it with a straw to maintain healthy teeth.

So, lets get into the recipe. Every recipe that I've found for an apple cider vinegar drink has the same base ingredients, and then some recipes add other ingredients either for flavor or other beneficial effects.

You want to start by drinking this in the morning before breakfast and some people choose to continue having it throughout the day before each of their meals. The key is to have 2-4 Tablespoons of the apple cider vinegar per day. Make sure you don't exceed the 4 tablespoons.

The base recipe is

1 cup of water

1 Whole lemon

1-2 Tablespoons of apple cider vinegar that has to say raw, organic, unfiltered, and un pasteurized. Or you can just get braggs apple cider vinegar or a vinegar that says mother on it.

Some people add a little bit of cinnamon, sweeteners, honey, and juices to make it taste better.

Now before you get super excited and start making this drink thinking your going to lose tons of weight easily lets talk about how it relates to weight loss. Can it help you lose weight. Well if it really does lower your appetite and helps boost your metabolism then yes it could definitely help out. If you consume less calories because your less hungry and burn more calories throughout the day you will lose some weight.

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So you want to lose a lot of weight. Well that tells me something about you right off the bat it tells me that you probably have a lot of weight to lose. What you have to consider before you even start is the fact that you didn't put on all that weight overnight. More than likely the weight has come on pound by pound over time. And to be blunt it's time that you spent making poor decisions in regard to taking care of your physical body. Now you're at this point where you want to lose a lot of weight and you want to lose it fast. Based on my experience chances are also very high that you are looking for the perfect program, with the ultimate workout plan, and the secret diet that will get you to lose all that weight very very fast. Well, this video is not at all about that because the workout program that you do and the diet that you do and the cremes and pills and supplements that you take are not nearly as important or effective as what you got going on up here in your mind. Today I'm going to give you a huge key that you need to have to unlock the gate between you and your new body.

This key is responsibility. Now most people when they hear the word responsibility they immediately associate it with fault. However, just because you are responsible for something does not mean that you are at fault for it. You may have not been born with the best genetics, you might have genes that cause you to store fat easier than other people. Which may even be why you're finding yourself in a position in which you need to lose a whole lot of weight in the first place. And let me tell you something that will probably sound like music to your ears, it's not your fault that you may have been born with crappy genetics that cause you to store more fat than the average person. On a side note A lot of you don't have crappy genetics, but you just blame your genetics so you can feel better about your body by acting like a victim. But even if you are someone that has really bad genetics it is not your fault that you were born this way, that you were dealt the hand you were dealt, but it's your responsibility to take care of it.

I've been a personal trainer for over 8 years now, and I've trained lots and lots of people, and let me tell you as responsible as I tried to make myself for my clients results over the years I've learned that I can't be responsible. It's always up to the client, its up to the person trying to make the transformation, it's up to you to take responsibility for your body and for your results. Hiring a trainer or buying a great workout and diet plan is gonna help big time but if you don't take responsibility for your body nobody will be able to do it for you. We live in a world in which we can go out and buy anything we want. I want new shoes I'll go buy them, I want a cleaner house I'll pay for a maid, I want new floors I'll pay someone to do it. Unfortunately losing a lot of weight is not something that you can pay for. You can pay for accountability, knowledge, and motivation, but you can't give someone else the responsibility of taking care of your own body. It'll forever be only your responsibility.

Now here's the kicker. Until you realize that this is your responsibility there is nothing that anyone can do for you that'll get you to lose and keep off the weight. If you feel like you are responsible for what you will look like tomorrow and a month from now and a year from now, you put all the power that you need to transform your body into your hands. That's how powerful your mind is when you make a firm choice. From that position you can go get that workout and diet plan or that personal trainer and you'll be very successful.

Someone that is responsible will take the initiative to constantly push themselves to progress in their workout. They will know that its totally up to them to force themselves to grab a heavier weight than the last workout. A person that has taken personal responsibility for their weight will know that it's up to them to meal prep in the beginning of the week to have healthy options available to eat. And they'll also know that it's fully they're responsibility to reject the crappy food that gets thrown at them in ads, billboards, and pretty much everywhere. They'll take the responsibility of waking up extra early in the morning to run or even speed walk a couple miles before having breakfast. They'll exercise more, exercise harder, exercise more consistently, and they'll keep meal after meal healthy and clean.

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How do you lose weight without diet and exercise? What a question. Especially for me. If you don't know me you may not know that the two biggest things that I recommend for weight loss are the two things that I can't really suggest in this video. That's right your diet not necessarily dieting, but your diet how you eat and exercise are the top two areas that you can adjust and work on to lose weight and burn fat. Everything else comes secondary and can be used to assist you in your fitness journey, but cannot achieve the same results to same degree without diet and exercise being your base. But just for all the people that have asked me for solutions that don't involve diet and exercise, I've come up with a huge list of supposed solutions that many people say can replace diet and exercise all together. In my opinion their full shit, but hey what do I know. Anyway without any further delay here's the list:

Chew your food better

Eat slower

Eat a lot of fiber

Eat a lot of protein

Sleep longer

Sleep Better

Avoid Stress

Take cold showers

Don't eat in front of electronics

Color Code your plates

Do Yard Work

Turn down the thermostat

Sit in a sauna

Get acupuncture

Take the stairs

Park further away from the where your going

Walk the dog

Garden

Have lemon in your water

Have grapefruit for breakfast

Play with your kids

Perfect your posture

Go to the bathroom more

Eat more probiotics

Do a cleanse

Give up chewing gum

Relax more often

Sleep in a colder enviornment

Waste your money on a body wrap

Try Electric Stem therapy on your abs

Drink Green Tea

Don't drink soda

Have less sugar

Jump up and down on a trampoline

Eat more salad

Avoid bread

Drink less alcohol

Use smaller dishes

Eat with your non dominant hand

Have more herbs

Have more sex

Spice your meals with more garlic to lower appetite

Breath correctly

Laugh more

Play candy crush when you get hungry

Get your drinks unsweetened

Drink Coffee to suppress your appetite

Take diet pills and fat burners

Put meals in smaller containers

Don't drink diet soda

Have greek yogurt for breakfast

Try a green smoothie

Eat fruit instead of sweets

Have frozen yogurt instead of ice cream

Don't weigh yourself

Don't watch the food network and other cooking channels

Get more sunlight

Deal with repressed emotions

Don't stress about your weight

Don't use elevators or escalators

Get a fit bit

Track how many steps you take daily

Sleep without a blanket

Sleep in complete darkness

Try green smoothies

meditate until your body feels safe to lose weight

Look i think meditation has it's merits, but you're not going to meditate yourself to a thinner you. And also if someone put you in a prison and fed you nothing, I'm pretty sure you'd feel extremely unsafe as you watched yourself lose all your weight and turn into a skeleton. There's a whole book on this meditation for weight loss bullshit.

Simply skip breakfast

Simply skip dinner

Try a fat loss cream

Drink more water

Drink Ice cold water

Drink a lot of water before eating

Eat spicy food to increase your metabolism

Stand more often rather than sitting or laying down

Work on your computer standing up

Eat black beans and high fiber foods to get waste out of your system

Try an epsom salt bath

Ride a bike instead of driving

Walk faster

Hide all of your unhealthy food out of sight

Go for whole grains

Hang clothes that you want to fit into in plain sight

Limit alcohol consumption

Use tall skinnier cups

Eat at home instead of eating out

And the list goes on and on and on

So I got all of this information by researching online, for quite a while might I add, and all of these suggestions came up from multiple sources that claim that you will achieve the body of your dreams by doing a couple of these methods. The truth is that a lot of these practices can be really helpful, but they will probably not be a permanent solution for you to look and feel fit. Fitness is a lifestyle. Part of a fit lifestyle is diet and exercise. There's no way around it. When I say diet I don't mean a crash diet, but I just mean living a lifestyle in which you control what you eat and how much of it you eat.

In order to look like you exercise your gonna have to exercise. Diet and exercise consistently for a long period of time and your body will reflect your lifestyle. Sit and meditate consistently for a long period of time while living a sedentary life and your body will reflect that lifestyle as well. Again I don't mean to bash meditation.

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Teenagers are the topic for this video and let me tell you right off the bat... the beauty of being a teenager is that you have a lot of time to achieve your fitness goals. Believe me I get it we would all prefer to wake up tomorrow with the body of our dreams, and a rippling sick pack by doing some super secret program that nobody else knows about. However, unfortunately there's no such thing as an overnight fix. Ever since I made a video about man boobs I've been getting non stop questions from younger guys about how to get rid of their chest fat. Well with this video I intend to give you all you need to get rid of chest fat, belly fat, build some muscle, and in general shoot for the physique you want and deserve to have. The points that I make in this video will apply the same way to teenage girls as they do to boys.

First I want to go back to the biggest benefit of being a teenager...you have time! You are living in a body that's growing and always changing. When you become a full grown adult it's like things just get locked into place. That's not to say that it's impossible to burn fat or completely change your body as an adult, but the really cool thing about being a teenager is that you have so much control over what you're going to look like as an adult. I always found it was a lot easier to make muscle gains, strength gains, and burn fat when I was younger and still growing. If you're body is in the middle of growing, I personally believe that it's that much easier to grow your muscles and in general effect what your ultimately going to grow into.

As a teen especially if your a younger teenager like 13 or 14 you have so much time in which you can effect what you will look like as an adult. This is actually exactly the age that I started working out, and let me tell you when I started I was not by any means, athletic, lean, muscular, or genetically gifted. The #1 thing that I did to turn this all around, and I want you guys to really focus and pay attention to this, the #1 thing that I did was I just got started, and...this is important... I didn't stop.

Being and looking fit is a lifelong process, and the cool thing is if you start early in your teens it's gonna pay off big time when you get older. As an adult there is so much confusing information out there about fitness, and as a teenager since your probably brand new to the fitness world it's even more confusing. You don't need the ultimate teenage workout program to start you just need to stop making excuses and get started on almost any program. When I was 14 I probably benched less than everyone in my high school gym. Even though I felt embarrassed, I still came in and did it again and again and again. And after a few years, I was benching way more than most of the people that started off stronger than me.

Listen to me...consistent action will beat natural or genetic advantages over time. You may think it's unfair that somebody in school can eat whatever they want and not workout hard and still be so much more fit than you are. In reality the truth is that these people might not have a genetic advantage, they may have been working hard playing sports their whole life or they may just have been more active than you without you even knowing it. All the while you were playing video games. Regardless if you put in the work daily starting now, by the time you're all grown up you could easily come out way further ahead even than the truly genetically gifted in any area of life you choose including fitness.

Okay so now that you know it take daily consistent action to have long term success, I want to give you the 3 action steps that you should take daily to get to your goals.

#1 Try to avoid eating anything that isn't real food that grew naturally from the Earth. If you have a box with a picture of food on it and you look at the ingredient list and there's a bunch of ingredients that you can't even pronounce, that does not fall under the category of real food. Real food is brown rice, wild caught seafood, yams, chicken, turkey, quinoa, oat meal, fruits, vegetables, and pretty much anything that is the single ingredient. It's not made up of ingredients it is what it is. Salmon is salmon, and rice is rice. Pasta is not pasta. Its flour, and a whole bunch of other ingredients. If you simply stick to real food, include a lot of green vegetables, and exercise throughout the week this should be enough to have you moving in the right direction. Convincing your parents that you want to be healthy and eat clean food shouldn't be that hard

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A very common question that I get all the time is how do you burn that last bit of fat from your stomach. before I get right into this I want to clarify that there's a difference between stubborn belly fat and simply put... a lot of belly fat. The good news is whether you're trying to lose a lot of belly fat or that last bit of stubborn fat the approach is generally the same and this video will help you out big time

This video is not about how you can Target your fat burning to burn fat specifically from your belly. Targeting specific areas for fat burn is a myth and anyone that tells you otherwise is not being honest. You can't burn specifically belly fat

This video instead is about the two biggest requirements that are necessary 4 long-term success in regard to Fat Loss. These two requirements are taking action relentlessly and being patient. It's very important that we have Both action and patience. if we have one and not the other we will fall drastically short of our goals.

let's say I'm the type of person that takes a massive, ridiculous amount of action to burn the fat off of my body. I go and workout 2 times a day everyday and eat right for a month straight. During that month, chances are, that I'll lose a substantial amount of fat. But as i lose more and more fat as many of you watching this video may have noticed, it becomes harder and harder to lose more. So let's say that on that last week I plateau and only lose a very small amount of fat. I may become demotivated and if I lack patience and quit my plan, then all of that unrelenting action that I took will go down the drain. I would gain the fat back and probably be back to square one in no time.

Now let's present another hypothetical. What if I'm the type of person that has a lot of patience but doesn't take that much action. Quotes like good things come to those who wait but only the things left by the people that Hustle embody this scenario. This is patience without Drive and it does not pay off. If you plateaued with burning the last bit of fat from your stomach but you continue being patient doing the same exact thing, The same exact work out, the same exact rep scheme, the same exact diet, the same exact exercises then you may be stuck with that belly fat forever. And if you're the type of person that doesn't take any action at all, and patiently pushes starting until tomorrow, then you're definitely going to be stuck with that belly fat forever. In this scenario being driven to take things to the next level and take the next action step is what will help you break through your plateau.

Clearly you need a combination of patience and action. Even when you're not seeing results you gotta be patient enough to go and put in your best effort into your workouts and into your diet. I think a lot of people don't realize that dieting and exercising especially to get rid of that last bit of fat is supposed to be hard. it's supposed to be difficult and challenging. It's not supposed to be easy. So don't be surprised when the going gets rough right before you lose that last bit of fat. You're going to have to up your effort and stay patient and that's the truth.

How can you up your effort? The best way to burn more fat is not necessarily by working out more. It's by putting more intensity into your workouts. This is why sprinters have such a better body composition than marathon runners. Sprinters have a very intense workout with short bursts, whereas marathon runners run all day. So coming in to the gym twice can many times not be as effective as simply coming in once and giving it your all. If you want to truly change your body composition you're going to have to dig deep and increase the intensity of your workouts. Either cut your break time, increase the weight load, change up your rep scheme, add in explosive exercises, incorporate interval training circuits, and throw in completely new workouts.

Don't spend more time at the gym up your effort. If you up your effort, stay patient and eat wholesome real food, it's only a matter of time.

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All of my subscribers know that I don't believe in secrets or magic fixes when it comes to fitness. However, there is a factor that exists that is so blatantly in front of our faces that it could be overlooked, and may come as a shock to why you are not losing weight. And that huge factor is your mindset. This video is gonna go deep, and if you watch this entire video i think it'll really help shed some light on why some people always stay fit and others tend to struggle a little more. Also I'm going to give you a very powerful exercise that you can do to really help your mindset not only in fitness, but all areas of life.

I'm going to start by identifying your way of thinking about fitness as falling into one of two categories and then i'll show what these general categories specifically lead to. These two categories that we're going to start with are nature vs nurture. This is one of the oldest arguments in the history of psychology. Let's define these two in a simple way to easily understand what each of them mean. Believing in the nature perspective aligns you with the belief that a person's development is predisposed to his/her DNA. Adopting the nurture perspective aligns you with the belief that a persons development is influenced by life experiences and his/her environment. Even though you could be somewhere in the middle in between these two mindsets, usually people tend to lean more towards one of these two ways of thinking.

Since nature vs nurture has been a highly debated topic for generations, and his been debated by psychologists that are far more qualified than me my goal is not to debate which one is correct. It is to see which mindset is best for losing weight and body fat. Which one is going to help you and which one is going to hurt you. What are some of the things that come to mind under nature? Genetics, right, here genes are more in control than you are. On the nurture side of things it is believed that yes of course genes will influence certain traits, but your environment plays a much larger role.

When a persons view of the world is aligned with one of these perspectives their thoughts and actions are highly influenced especially in the area of fitness. People that really believe that everything is up to nature and genes will express statements like, "I'm not athletic," "I have no coordination or balance" "Obesity runs in my family" and "Both my parents had high blood pressure so that's why I have it." As you can see with nature it takes a lot of control over your body and your health out of your hands. You don't control it natural forces control it. With nature you believe that certain people won the genetic lottery while others did not. And if you feel like you are one of the people that did not win, by leaning heavily toward the nature perspective you're going to also feel like there isn't much that you can do about it.

When a persons view of the world is aligned with nurture and environment they will often express statements like, "I'm not very athletic now, but if I work on it I can become athletic" "I can develop my coordination and balance by putting my self into environments that make balance and coordination more difficult." "My family is Obese, but I don't have to be because I can join a gym and eat right" and "High blood pressure runs in my family, but I can take steps to reduce and eliminate my risk." Having the nurture mindset clearly puts a lot of control back in your hands regardless of the cards that nature has dealt you.

Again the point is not to decide which one is correct and which one is wrong, it is to decide which perspective is helpful when applied to losing weight. Even if genes do influence your weight, how is it going to help you lose weight by holding in your mind that your genetically predisposed to obesity. It's not, by holding on to such beliefs you take the power out of your hands. You weaken your ability to change things. If you truly believe that your destined to be obese because of poor genes, how will you possibly give a 100% of your effort to working out and dieting. When believing fully in the nature perspective you already believe that things are the way they are and there isn't much you can do about it. You start the diet or exercise program and already believe it's not going to work for you, so you don't put in the level of effort necessary to actually make a change.

I can tell you from experience that this limiting belief is not true. Yes everyone is dealt a different hand, but no matter what hand you can improve it.

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In everyone of my videos I am always talking about the things you have to do to burn some body fat and get lean. However, something that I don't talk about too much are the things you have to give up to get that lean look you want. Today's video will be all about everything you need to stop doing to stop blocking yourself from reaching your goals.

We create our own success barriers in all different aspects of life, and fitness is no different. Lets begin with one of the biggest things that you have to give up to start burning fat and getting shredded. Give up waiting for motivation. Motivation especially in the realm of fitness and fat loss is highly misunderstood. People will wait and wait and wait to get motivated to start working out or dieting. However that is not at all how motivation works. You will be waiting forever if you take this kind of approach and you will never get the body of your dreams by just waiting. You don't need motivation to get started you just need to make a choice and commit to it. If you feel bad about the way you look you can sit there and say to yourself "I feel terrible today i'll start my workout tomorrow" or you can embrace that pain and use it to begin taking action to change your life today. Motivation will only come once you already started working out. When you've been working out for 4-5 days in a row you're going to be motivated to come in and do your next workout. What you need is momentum not motivation. And if you're sitting there waiting for motivation to strike and haven't worked on your body for days, weeks, months, or even years then your momentum is all in the wrong direction. You have a lot of negative momentum in your life. I've found that for me it is easier to work out 7 days a week, yeah every single day, then it is to work out 4 times a week. And that is simply because of momentum. When you take even one day off you lose a little bit of your forward momentum. I'm not saying you have to work out every single day, however it is 100% true that motivation will grow as you complete each of your workouts. So stop waiting for motivation, go do the thing and you will become motivated to do it more. Which will lead you to seeing more and more results, and will lead you to being further motivated. You will never ever ever get motivated by sitting there waiting for it to happen.

Next you'll have to give up your straight up addiction to crappy food. We all believe that we can get addicted to alcohol and drugs, but food, nahh you can't get addicted to food. Well I'm here to tell you in case you don't already know that sugar found in your oreos, processed food, and even your coffee, is more addictive than cocaine. And there is plenty of food out there that your body can get addicted to. Just because your body craves a slice of pizza or an oreo doesn't mean that it's good for you or that it's what your body actually wants. If you're addicted to cocaine it doesn't mean the cocaine is actually good for your body. In the same way when you really crave junk and processed food it's just your body demanding the same food that gave you a temporary high the last time you ate it. You have to give up this addiction. And just like any other addiction it's not easy to break. To break this addiction don't try to go cold turkey. Give yourself 2-4 cheat meals throughout the week and eat clean for the rest of the week. You can plan to eat all of your favorite junk food during these cheat meals, so it doesn't feel like your giving up your addiction forever. One thing that I want you to do that's really important is after you eat this junk food pay attention to how your body feels, and compare it to how your body felt after eating clean. This will make your want to give up more and more of your cheat meals until you pretty much aren't having any cheat meals at all. You'll see that you can satisfy your hunger and your cravings, just by eating clean, and you can avoid all of then negative side effects by not giving in to your junk food addiction.

The last thing that you have to give up to get ripped, lean, and shredded may sound kind of counter intuitive but I promise you it will help you in the long run. Give up your attachment to the outcome. You can't depend on results for the desire to continue your fitness journey. If you workout for a week straight and don't see any physical results, you can't freak out. If you're so attached to the outcome you're going to be like one of my clients that steps on the scale every single day. These people will sabotage their own efforts.

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Hey i wanted to thank everyone for being so supportive of this channel, We just hit 10,000 subscribers, so that's a pretty big deal, and i want to take a second and explain what this channel is all about for any future visitors. So my name is Max Posternak, I've been training people to lose weight and more specifically body fat since I was 18. I began training myself when I was 14 and probably didn't miss one workout until I was in college. It was my consistency and hard work that lead me to do a couple modeling photo shoots, but i quickly realized i wanted to do much more than fitness modeling. After all the time i spent training people and researching magical methods, merchandise, and pills that are supposed to make u lose weight i found the secret. And are you ready for this....the secret is that there's no secret. The only thing that works, for everybody without exception is consistent healthy dieting and exercising. Diet and exercise is what its all about. Not only is diet and exercise a solution to your body looking good but its also the only solution for staying healthy, staying out of the dr's office, and off of pharmaceutical drugs. Society has been conditioned to believe that when we feel unhealthy we should go to the doctor and get a prescription to mask symptoms rather than actually take the steps to allow our own body to get healthy on its own. Doctors are important but they r not responsible for your health and your weight, you are. We've known for generations that diet and exercise is important. Hippocrates said let food be thy medicine and medicine be thy food. And another old quote that you may have heard of states that those who do not find time for exercise will sooner or later have to make time for illness. So even though i say that im a fat loss expert and most of my videos are about burning fat i feel a much stronger commitment to helping people get healthy. As should all people in the fitness industry. Because we play a bigger part in all of this than most fitness professionals know.

To further help people in my community and to expand my hands on knowledge me and my business partner George opened up a coaching center in Morganville nj called Gravity Training zone.

Running the gym takes a lot of time and also we have 2 now. Our second location. So that's why it may take me even longer to answer your questions. Here unlike other gyms that rely on people coming in for one workout and dropping out we do everything we can to lower the drop out rate. We do this by creating challenging and fun new workouts, producing results, coaching people in exactly what to eat to burn fat, and maintaining strong bonds with our clients. To help people further We also have a meal prep business called Eatz meal prep in which we deliver healthy fat loss meals all over the country and shipping is free for a lot of the surrounding area around nj.

So now, YouTube, on you tube you get all of my training and diet philosophies, and insights i make at my gym, and most importantly you get to learn about what actually works to burn fat. Since the majority of the country is now obese i feel like this is a lot better of a strategy to help the masses get healthy than to prescribe a pill. I am not backed by any supplement company nor do i have any investors in my Business, so everyone of my videos are the truth based on my almost decade of hands on experience training. I put funny pictures in my videos to make them more entertaining and to keep them more interesting and engaging. It helps you guys learn in a fun way. Yeah and its all free, so watch, enjoy, subscribe, and let me show you how diet and exercise can change your life.

And by the way. Gravity Training zone is going to be all over new jersey soon enough so if your from jersey come visit one of our current or future locations and see what makes us better than all these other revolving door gyms.

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Timestamps:

Is It Possible?: 0:08

First Tip: Get Enough Sleep: 1:07

High Protein, Healthy Fat Meal Before Bed: 2:43

Cut Out Carbs Before Bed: 3:34

Sleep In Cool & Dark Environment: 3:48

Is it possible to burn fat while sleeping? Yes it is definitely possible to burn fat while you sleep and I have a couple tips that I'd like to give you that will help you burn more fat while sleeping however I don't want you to think that sleeping is going to be your fat burning solution because sleeping alone will definitely not be a major contributor to the fat loss process

the tips that I provide will help increase the quality of your sleep and in turn will help increase the amount of fat that you burn while you sleep but make no mistake you're always going to be burning way more fat when you're awake. When you're awake your body has to work harder just to keep you awake not even to mention all the other ways you expend energy when your active. Even if you're just sitting there twiddling ur thumbs you're burning more calories than when you're asleep.

With that being said if you get adequate sleep you'll be sleeping over 50 hours every week and we want to make every one of those hours count towards losing body fat.

the first thing that you could do to ensure you're burning the maximum amount of calories while you're sleeping is get enough sleep. the most common recommendation is to get 8 hours of sleep however a lot of people have a tough time doing that. Either because of work or other responsibilities 8 hours of sleep every night of the week is unlikely. Some recommend that it's even better to get 9 hours of sleep but at minimum I would say you need to get at least 6. Do your best to shoot for the 8 hours of sleep as much as you can. There have been studies done that show when different groups of people are put on a weight loss program and one group gets very little sleep and the other group gets adequate sleep the group that did not get its sleep ended up losing the same exact amount of weight. However lost a lot more muscle mass. which means the group that got its sleep ended up losing more body fat.

This could be attributed to a number of different factors including optimal hormone production from getting enough sleep also better more intense workouts from being well-rested and much better Muscle Recovery leading to increased muscle mass. this means that all the opposite is true from not getting enough sleep your muscles won't be recovering as much and you could even lose muscle mass

your hormones will be out of whack especially if you're not getting enough sleep again and again and again. What will happen is that you're leptin levels will go down and your ghrelin levels will go up which will make you hungrier throughout the day. And the last thing that'll happen if you don't get enough sleep is your performance in the gym will suffer which will lead you to burning less fat during your workouts and again building less muscle. So just make sure you're trying to get an average of 8 hours of sleep per day.

The next thing you can do to burn more fat while you sleep is have a high protein meal with some healthy fats right before bed. A lot of people will get hungry right before bed. Rather than telling you to ignore it and just go to sleep because usually this is easier said than done. My recommendation is to have either a high protein meal or a protein shake preferably made from a slow digesting protein like casein. And you can also combine it with some healthy fats. Not only will this fill up your stomach and take the edge off of your hunger but it will also help you build more muscle while you sleep and boost your metabolism while it digests. The fat will further slow digestion increasing the amount of calories you burn while you sleep. You can do this with fat and protein, but do not have carbohydrates right before bed when trying to burn fat while you sleep. Carbs are used for energy and are preferred by your body over fat, so if you give your body carbs right before bed your body can either use them or store them. But it definitely will not be using your fat stores for energy when given the choice between carbs and fats.

When trying to burn fat, I recommend that you cut out carbohydrates five to six hours before bed. All carbohydrates except for green vegetables. This way your body will be a lot more inclined to break down and use body fat while you sleep rather than carbohydrates coming from your diet.

The last things you can do to burn more fat while sleeping is sleep in total darkness and keep the temperature colder. Sleeping in total darkness has been shown to rel..

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This is a big questions that I get that I have still yet to answer because it is not a very straight forward question. A lot of this depends on what you, the individual is doing to get that six pack. There are many factors that influence the speed at which you can get a chiseled six pack for example how intense your workouts are, how good your diet is, what body fat percentage you're at, and many other variables. Also what is your definition of a six pack. Is it more of just a flat stomach with some abdominal definition or is it those bulky bodybuilder type abs?

One thing is for certain you will not get a six pack overnight. This is going to take some time, depending on where you are starting at this could take years. That's right years, I know you may not want to hear that this will take you some time, but building the abdominal muscles does take consistent hard work that can't be accomplished with a couple workouts. Contrary to widespread misinformation simply burning the layer of fat that sits on top of your abs, is not the only thing that you have to do to see a nice well defined six pack. And burning that layer of fat can be accomplished relatively quickly when compared to how long it takes to build up the ab muscles and make them bulkier. To burn the fat off of your abs if you are starting at a pretty low to moderate body fat percentage does not take an extremely long time. To do so you have to burn more energy through physical activity then you intake from food. By sticking to a calorie restrictive diet, and by cycling your calories you can significantly lower body fat within 6-16 weeks depending on where your starting body fat is. If you have a lot of body fat it could take up to 6 months to really turn around your body composition.

However, like I said earlier to see well defined abs, burning that layer of fat on top of your abs may only be the first and the easiest step. To see those abs pop out you have to build them up. The best way that I have found to do this is with weight training exercises such as crunches with weights, leg raises with weights, and isometric exercises like planks with weights. The problem with building muscle as opposed to burning fat is that it take so much longer. That's why you can't simply be lean, do a couple ab workouts, and expect your abs to bulge out like Dexter Jackson. It takes repetitive breakdown and recovery of your abdominal muscles to build bigger thicker abs. And this is why I say that to build really nice defined bulky ab muscles can take years. When I was trying to get abs, I leaned out pretty quickly, but to bulk up my abs took me years. It took me 2-3 years of 2-3 intense weight training ab workouts per week, to really give my abs the shape and thickness that you see in my modeling photos.

So the best tip I can give you as far as how long it takes is to be patient because this may take a while. Lay out a plan to build up your abs, and to keep your body fat percentage low and stick to it consistently. Consistency is very important because if you do ab workouts for a couple weeks and don't see any results in your ab thickness and just quit, well it might have been that next week where your abs grew. Remember that results with your abs are not going to be linear. You may be training your abs for 2 months and not see any results, and then boom on month three they grow big time. You can't expect a reward in the form of gains for every workout, that's not how this works. That's why the key is to be patient, lay out a plan for building your ab muscles and keeping your body fat low, and consistently stick to that plan while pushing the intensity levels of each workout. Also lastly I wanted to remind you that everyone's abs are different so only compare your ab results to yourself not someone else's. I have another video that goes into depth about this called the truth on how to get abs. The bottom line of this video give yourself lots of time and stick to the plan.

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Timestamps:

The Biggest Mistake: 0:18

Your Mind and Body: 0:49

Make The Choice: 1:34

Satisfy The Hunger: 3:13

Prepare Meals Ahead of Time: 3:41

Cheating: 4:33

There are certain mistakes that I see again and again when my clients go on a diet that I want to share with you guys for you to be able to avoid these mistakes yourselves.

The biggest mistake that leads you directly to cheating on any diet plan out there in the world is believing your own mind. When you're doing a diet to lose body fat you have to restrict your calories enough for your body to start using its own body fat for fuel. You're body doesn't want to burn the fat stores so even before you get to that point, you're going to experience the feeling of hunger.

So now this is the most important point that you can take from this video.

You're minds hunger and your bodies hunger are two different things. Your body has an actual need for food that needs to be fulfilled or else you'll actually starve. You're mind on the other hand does not need any food, but it's always full of wonderful suggestions about what will satisfy the physiological hunger that your body is feeling. I don't think there's anyone just starting off on a diet, day 1, thinking I'm so hungry I just need some broccoli and chicken. No Way, everyone's mind is telling them I miss chocolate or pasta or ice cream or whatever. But the truth is to actually satisfy your bodies hunger something healthy would do the job a lot better. If you just make the choice to ignore your mind and try to fill up on healthy food, and you can even tell yourself if I still want the ice cream or if i still want the bag of Doritos I can have it after I try to fill up on the healthy food. Just to shut your mind up tell yourself that. Because I promise you 10 out of 10 times that you sit down and eat oatmeal, or chicken, spinach, and broccoli, or a kale salad, or whatever healthy stuff you eat you're mind isn't going to want the junk anymore. Why do you think eating a lot of vegetables is recommended on almost any diet on the face of the earth. Because they make you feel full and eliminate that feeling of hunger. When the feeling of hunger is gone, you're mind shuts up about eating junk food.

The mind is very tricky and it will be the biggest advocate for all that junk food and then once you listen to your mind and eat all that garbage it back lashes at you. Rather than thanking you for allowing yourself to eat all the things that your mind was saying were going to make you feel good your mind starts beating you up. "Why did I do that?" "You have no self control?" "You failed the diet?" "I feel disgusting" "Oh well might as well go eat more junk maybe that'll make me feel better" and then it turns into a vicious cycle.

People that start a diet especially in the beginning are extremely vulnerable to listening to what their mind wants rather than what their body needs. You're body doesn't want the ice cream. Trust me when you're body has to digest that vanilla fudge caramel swirl ice cream, its not very happy. But you're mind's in the background like yes yes yes, I need this, I'm fat. I'm sleepy.

So the best tip that I can give you to solve this problem is have healthy meals prepared in your fridge ready to go. The faster you can satisfy the physical feeling of hunger the faster your mind will stop with its suggestions. If you have to stand there and cook a healthy meal from scratch there's going to be a lot of time that you're going to have to battle with your minds cravings. If you don't have time to prepare healthy meals for yourself or if you really suck at making tasty healthy meals there are tons of meal prep companies that can ensure that you have healthy meals ready to go.

The other mistake that people make is in the area of cheating. Don't get me wrong its okay to have a cheat meal, i have one sometimes more every week. But its important to balance out your macros for that day and offset that cheat meal. Forgetting what you ate throughout the day is a bigger problem than most ppl think. And this problem could be completely eliminated by tracking what you eat in a diet journal. But if you're like me and you don't like to track everything that you eat then you really have to pay attention to all of those extra calories. People will start a diet thinking that their doing everything correctly, but are constantly cheating with little mistakes that could add up. For example they might have a glass of wine at night or have sugar in their coffee or grab something extra that somebody brought in to work. The truth is a lot of times when we're dieting and feel like...

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This is a very common question that many people have either because they're impatient or because they waited until the last second and need results by tomorrow. Unfortunately there is tons of information online that takes advantage of this question without prefacing it the right way. I am going to give you some great, actually the best tips on what you can do to make yourself look your best within 24 hours, but before I make it sound like you're going to go from over weight to six pack abs tomorrow let me tell you that losing weight by tomorrow or overnight is not very practical. The first reason why is because the results you gain will be lost just as fast as they came on. If you do the right thing today, but go back to old habits tomorrow you will gain back any weight you lost and possibly some more on top. The second reason why this is very impractical is because you can only do so much in 24 hours to look great for the next day. After all people spend their whole lives getting into great shape, while you're trying to get it done by tomorrow.

Nevertheless I do sympathize with someone looking to lose weight overnight because sometimes you will be caught off guard with an unexpected invitation to the beach or to a pool party or to something you just weren't expecting to have to look great for. So let's jump right in.

#1 The area that you're going to be able to improve the most within one day in relation to your appearance is going to be your water weight. Within one day you can eat all the wrong things and get really bloated or there are also things you can do within a day to really turn water weight and bloating down. To have results overnight you will have to make sure that you eat perfectly to not add anymore water weight under your skin. That means keep sodium intake low and eat all natural single ingredient foods. Have protein in each meal to take advantage of thermogenic effect of foods and spike your resting metabolism. Since you are trying to lose weight overnight really try to keep carbs to a minimum in every meal except for breakfast in which you can have 2-3 servings of natural whole carbs. Every other meal should be protein and green veggies. No fruit for that day except for grapefruit. The last thing you want to do in relation to your diet is get your meals in and done with early. If you can get all your meals out of the way at around 5 or 6 o clock your body is going to be a fat burning machine at night while you sleep. Remember this isn't a diet for life. It's diet for one day.

#2 Now the second thing you want to do is sweat some water weight out. Obviously exercise will get some water weight out, but the best way to get water weight out of your body fast is by either taking an Epsom salt bath or by doing 4 15 minute rounds in a hot sauna. If you can't stay in there for 15 minutes try to do 6 10 minute rounds, just try to stay in there for a total of an hour.

#3 Start your day with 30-45 minutes of cardio on an empty stomach. You can do steady state cardio or high intensity interval training. If you do a HIIT workout you can probably just do a 20 minute workout as this will burn a lot more. However, steady state cardio can be just as effective by increasing the duration. This will help once again help with water weight and it will burn a little bit of fat from your body.

#4 Do a fat loss weight training workout later on in the day. Many of you may be like what the heck is a fat loss weight training workout. A fat loss weight training workout is set up in circuits. You're going to start with a lower body weight training exercise like barbell squats or weighted lunges and then follow up with a cardio vascular exercise like burpees or mountain climbers. The do another weight training exercise like Barbell clean and presses and follow up with another cardio vascular exercise like high knees. Take 4-6 of these exercises depending on how fit you are and perform them back to back with no break in between. Take a 2-3 minute break at the end and repeat for 4-5 sets. If you really want to challenge yourself and lose even more water weight and fat you can stay and do 30-45 minutes of steady state cardio directly after this workout.

If you do all these things again that's eat a natural low carb, low sodium diet, sweat out water weight in a sauna or Epsom salt bath, start your day with cardio before breakfast, and do a fat loss weight training workout later on you're going to get the best results that you can get within a day. Throw your body wrap away, it's useless.

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Timestamps:

How much are you eating? 0:45

How intense are your workouts? 1:46

Hit Failure 4:00

First you have to understand that plateaus are normal. You will go weeks and sometimes months without results because you're body has plateaued. Maybe you already put on some muscle and your body is trying to adjust to it's new mass before it puts on anymore muscle. However, if you haven't seen results as far as muscle growth in a long time, you may want to try some of the tips in this video to help you break through that plateau.

#1 How much are you eating. Your body doesn't necessarily want to put muscle on because it's an extra expense calorie wise. In order to put on more muscle you need to be consuming a lot of extra calories above what it takes to upkeep your body. A lot of people will build some muscle at a certain calorie range, and then when they plateau they continue trying to build muscle at that same calorie range. If 2,000 calories per day is not building muscle, you may want to try 2250 calories per day. If that doesn't work in 4 weeks try 2500 calories per day. Just keep in mind that as you grow muscle and plateau your body will be using a lot more of calories that you consume to support that new muscle mass. So that means you need to add even more calories to build even more muscle. Also stop going crazy with supplements. Supplements at your local gnc or vitamin shoppe will not help you grow and build muscle as well as real food.

#2 How intense are your workouts? When I first started working out I would come into my high school gym and in the middle of my workout I would look around at what kind of weights the people with more muscle than me were using. I would look at some guy with huge biceps and be like I wonder what he's curling. Okay he's curling 135 I'm curling 65lbs, if I want to get biceps as big as his I got to get to curling 135lbs. Now even though this is a very beginner mindset, and isn't always true, the intensity of your workouts are hugely related to the size of your muscles. As a natural lifter you're most likely going to need to use some really heavy weights to stimulate muscle growth. If you're using 25lbs for dumbbell presses every single week then chances are you chest is not going to get that much mass. Some people give way too much attention and focus to form and way too little to intensity. Yes your form is important, but you're going to have to get off of the tri cycle eventually and trade it in for a bike. That doesn't mean that you jump from doing 25lb chest presses to 75lb chest press cuz..u'll probably die. But it means that when you're comfortable with pressing the 25's you do everything you can to move up to 30's. So many people complain all the time about coming into the gym, working out, and not seeing any results. When I ask what they have done to take their workouts to the next level they draw a blank. Building muscle is not done by treating working out like a clock in clock out scenario. Someone can come into the gym 2 days a week and get more results than the person coming in 7 days a week just because they are pushing the intensity level of each of their workouts. If you can't move up in dumbbell presses, move up in flies. Try to move up in something every time you are at the gym. This doesn't only apply to building muscle. It can apply to burning fat, increasing your speed, your agility, and your conditioning. Instead of running for a mile every week, try two, then three, then 4. Point is don't keep doing the same things and expecting different results.

#3 Hit Failure! Let me ask you a question. If you are trying to grow your chest muscles for example. And every one of those sets you hit 10 reps. Why do you think your muscles will grow. Every time your muscles think I'm good I just completed my set.. no problem. I'll be able to do it next time if I just stay where I'm at. On the other hand if you took 275, only did it for 5 reps, failed completely, and needed someone to help the weight off of you. Your chest is going to say shoot I need to get stronger and add more muscle fibers to handle the stressors in my environment. You need to fail to grow your muscles. If you want to build muscle grab weight in every set that causes you to hit failure before you get 10-12 reps in. You can lighten the load as you get further along your workout because you should be hitting failure faster and faster as you tire out your muscles.

Other then that you just have to make sure you are not over training. Remember to build muscle you need to be in a calorie surplus state. So you can't be working out so much that you're burning up...

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Timestamps:

#1 Don’t have to eat as often 0:39

#2 Burn more fat during workouts 1:43

#3 Being able to have more satiating meals 3:02

There are certain major advantages that intermittent fasting has over regular more traditional diet plans for fat loss. Now even though this video is in favor of intermittent fasting it doesn't mean that regular diet plans where you eat 5-6 small meals throughout the day can't work just as well for some people. It is all very dependent on the individual. Over the last couple years I personally prefer intermittent fasting, and the reason is because of what I think is the number one benefit of this style of eating.

The amount of free time that it gives you for other things. When you're on a traditional diet plan you feel like you're a slave to the clock and the fridge. Every couple hours you have to eat. Whether your hungry or not... boom time to eat. With intermittent fasting you have have 1-3 meals for the day and you're done worrying about eating. The great thing about this is that not only will you not have to stuff your face every 2-3 hours, but you'll also be able to focus and get shit done. if you're busy with work or with anything else you will be able to fully focus on that task and not worry about the distractions that come with having to eat small meals throughout the day. Skipping breakfast and staying hungry past noon will also keep you more focused. Certain evolutionary adaptions have enabled us to be more focused, in order to be able to find and get food when we're hungry.

Another huge benefit of intermittent fasting is that by skipping breakfast and having an early workout not only will you feel better from not working out on a full stomach, but you'll also be able to burn more fat from your workout. When you workout on an empty stomach you burn 300% more calories from fat as opposed to working out in a fed state. Whether you do a weight training or cardio workout before you have breakfast you'll be able to significantly increase the chances of you targeting your fat stores rather than using the calories being digested in your stomach for energy. Many people will try to lose weight by hitting the gym after eating a huge breakfast. This is not a great idea for weight loss because all of that food that gets eaten for breakfast especially the carbs will be turned to glycogen and used for energy for your workout. You're body prefers this type of energy over the energy it gets from breaking down fat. So if you're having a giant breakfast before your workout you can be hurting yourself as far as the percentage of fat that you can be burning. Intermittent fasting can solve this problem all together by working out on an empty stomach and not eating until later on in the day.

Lastly one of my favorite benefits of fasting is that when it is time to eat you are able to get more satisfying meals. On most diets dinner time can look extremely boring, but if you plan your macros accordingly this does not at all have to be the case with intermittent fasting. If you want to have a large enjoyable dinner, you just have to make sure you save up enough calories throughout the day to still not go over you're weight loss calorie requirements with one or two giant meals. If you're only eating two large meals for the day for example that means that each meal can have 600 calories and you'll still only be at 1200 calories. Which is a very low amount of calories for the day and will have almost anyone losing weight. If you have a higher number that you can hit and still lose weight like 1500 calories for example that gives you even more room. That means that if you were to only eat two meals in a 6-8 hour feeding period you can have 750 calories per meal. Just to give you an idea a meal with 1 cup of mashed potatoes, 214 calories, 5 oz of Salmon steak, 295 calories, 1 cup of broccoli, 31 calories, and 3/4 cup of vanilla ice cream, 102+137 = 240 is about 750 calories. So, the fact that you can still eat meals that fill you up and make you feel like your actually not dieting is one of my favorite benefits of the intermittent fasting approach.

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There is a huge misconception that there exists a certain magical food or certain magical foods that will make you lose fat. The truth is that there are certain foods that you can eat that are better for your health and your immune system while others are worse, but when it comes to fat loss and weight loss it's not so much about the specific foods. Also as I've said in many of my previous videos you can't target fat burn any one particular area of your body. So when our goal is to lose belly fat we have to understand that the only way to do so is by losing fat from our whole body. Therefore claiming that there are special foods that will make you lose specifically belly fat is a total myth, and I'm going to prove it to you with an extreme example. And by the way there are tons of these examples

This right here is John Cisna, a high school science teacher in Colo, Iowa that decided to test out if he could lose weight eating nothing but McDonalds for 6 months. This guy was Obese, weighing in at 280lbs, so he had a lot of weight to lose. Had he gone to a nutritionist or a doctor they would never recommend that he eats Mcdonalds for 60 days. Nevertheless for 60 days John Cisna walked 45 minutes per day and ate 2,000 calories per day only from McDonalds. within 6 months he dropped his weight to 224 pounds, which means he lost 56lbs. He also lost 7 inches off of his waist, 4 inches from his hips, and lowered his cholesterol by 32%. Many of you might be like hold on, he was probably just eating salads at Mcdonalds and avoiding the high calorie burgers and fries, but that is not the case. In the beginning he tried to stick to lower calorie options such as the salads and grilled chicken sandwiches, but towards the end he was eating big macs, ice cream sundaes, french fries and other high calorie poor weight loss choices, and yet he still continued to lose weight.

Now you may remember in the documentary supersize me the star of the documentary was not so lucky. He gained a ton of weight eating at Mcdonalds. Clearly it wasn't the food he was eating that contributed to him gaining the weight. After all these guys both ate McDonalds, but one guy lost belly fat and the other guy gained belly fat. So if it wasn't the food what was it that caused the difference in results. The same thing that I have been saying all along calories in vs calories out.

I know that in all of my videos I recommend you eat healthy whole foods made up of natural ingredients because it is easier to feel full and so much better for your health than eating processed junk like Mcdonalds. I also recommend that you eat protein with every meal, lots of green veggies, and in general keep your diet clean to maintain a good body composition. And that still holds true. For your health, well being, hormones, and body composition it's not just about the quantity of calories that you're taking in, but it's also about the quality of those calories. I do not recommend that you go eat at Mcdonalds for 60 days to lose weight. I am just using this to illustrate a point. As far as fat loss goes the bottom line is that it's all about energy expenditure vs energy intake. Calories in vs calories out, eating less and outputting more from physical activity. Call it whatever you want it's all the same. Besides the rare outliers that have severe hormonal issues, to lose belly fat you have to concentrate on eating fewer calories and burning more calories through exercise, not on finding the magic food, pill, or potion that will do it for you.

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I'd like to quickly give you guys a run down on how you get get rid of excess loose skin after losing weight. First you have to understand that there are a couple factors that determine how well or how fast your skin can bounce back after losing a lot of weight. Genetics as usual will play a big role in determining how well your skin adjusts. How fast your skin got stretched in the first place, so how fast you gained weight is very important too. If you gained a ton of weight incredibly fast chances are that your skin will have a harder time returning back to its original shape. Another factor is how long you carried the extra weight. If you were pregnant, gained some weight for a couple of months, and lost it right after, your skin may be completely fine. However, if you carried this weight for years you may not be so lucky. The last factor is your age. The older that you get the less elastic your skin will become.

Regardless of your particular situation there are things that you can do to help tighten up your skin and have less of that saggy look. First before you do anything for your skin you want to make sure that your body fat percentage is low enough. Many people that still have more body fat to lose, immediately assume that their excess body fat is excess skin. A good body fat percentage for men is 14-17% and for women a good range is 21 - 24%

When you know your body fat percentage is low enough, and what you are dealing with is actually loose skin, one of the number one ways to tighten up is by building more muscle. When you lose a lot of weight chances are high that you will lose some muscle mass as well. If there's little muscle mass under the skin the skin will look flabby and unshapely. So start weight training if you already have loose skin, and if you're in the process of losing weight, it would be a good idea to weight train the whole way through, as it could really help your skin look tighter at the end of your weight loss transformation.

Supplementing during and after losing weight can help. Supplement with vitamin c, omega 3, zinc, and collagen, collagen helps make skin more elastic. Even though your body naturally produces collagen as we age collagen levels will decrease. Drinking a lot of water can really help with skin health as well. Try to aim for at least a gallon per day.

Body wraps for loose skin = waste of time and complete scam.

There are certain lotions and soaps that you can get that can be very useful for restoring the proper elasticity of your skin. Make sure that when you are buying lotion that it contains Collagen, retinol, and vitamins a, e and c. Keep in mind that these lotions may help, but I'm not so sure that they are scientifically verified.

Avoid soaps that contain sulfate and also avoid chlorine on your skin as much as you can. Anything that will dry and damage the skin will wind up hurting the skins ability to bounce back. Chlorine will dry the skin, so if you swim in a chlorinated pool a lot make sure you take a shower immediately afterwords. Smoking is another no no. Smoking will not only harm your lunges, but it also decreases the skins elasticity. If you smoke all the time you wind up damaging the skin as it tries to repair itself and tighten up. Drinking alcohol is also not great for your skin to recover.

The last resort after you've tried every thing else is obviously surgery. Remember to Be patient. You can lose over 100lbs and still have your skin return back to normal. However if you have a massive amount of skin left over surgery may be the only way. Before you start cutting and removing skin there are some non invasive procedures available. Fractional laser or radio frequency treatments are two options that you can talk to your dermatologist about.

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Want to know how to lose weight without exercise? Losing weight without any exercise is actually totally possible and achievable for anyone. Let's start with limiting your fat intake because I have a way of doing this that has worked again and again for a bunch of my clients. The key to limiting your fat intake is to set limits not restrictions. You don't want to completely take fat out of your diet, because fat is very important for the production and regulation of our bodies hormones. Many of these hormones are extremely important and necessary for fat loss. I know it's may sound confusing that you should eat some fat to lose fat, but that's just the way our bodies work.

So step one of losing weight by limiting your fat intake is to limit it to under 20-30 grams of fat per day. Sources of fat include eggs, avocados, butters and Oils, dairy and fat found in meat like fish, turkey, or beef. The best way to limit your fat is by not having too much from the butter and oil group, and picking lean cut meats like low fat fish and chicken breast. Remember that it's going to be pretty easy to exceed 30 grams of fat per day when 3 whole eggs will already have you at 15 grams of fat for the day. Make sure you track your macros when you first start to be sure you're not exceeding your 20-30 gram limit.

Once you have limited your fat intake you can move on to step two. If you're not exercising at all you definitely do not want to be having an abundance of carbohydrates, because carbohydrates are your bodies preferred source of energy. You don't need an abundance of the energy macro if your not doing anything that uses a lot of energy. Which if you're not exercising your not. So after you limit your fat to 20-30 grams per day you can begin cycling your carbohydrates. There's tons of ways to structure a carb cycling plan, but one example of a low fat carb cycling plan would be to have a high amount of carbohydrates one day by eating a few servings of either brown rice, sweet potatoes, yams, quinoa, buckwheat, oatmeal, or grits. Eat a couple servings from any of these carb sources in each of your first 3 meals of the day and make sure you have at least 3 ounces of a protein source in each of those meals. After your fist 3 meals try to stick to protein and veggies. Also don't be afraid to have a lot of carbs on your high carb day. You want for there to be a difference in carbs between the days. You should at least be having 100-150g of carbs on high carb day. On my high carb day I'll sometimes have 300 grams of carbs. The next day you will have a low carbohydrate day in which you pick from sources of carbohydrates like beans, lentils, chickpeas, or squash. Use the same method and only put a few servings of those carbs into your first three meals and include protein in each meal. The general rule of thumb is to have half the amount of carbs that you had on your high carb day on your low carb day. And finally on the third day you will have no carbs and limit yourself to only protein and green veggies. So we're talking about chicken breast, low fat fish, egg whites, and other low fat sources of protein with 2-3 cups of veggies for the day. Repeat these three days over and over again for at least 4-6 weeks. Doing a plan like this will get you losing weight fast even without exercising.

The second way to do this that I said I was going to talk about today is to limit your carbohydrates rather than your fat. The best way to do this would be in the form of a more ketogenic approach in which you try to get your body to use fat for energy instead of carbs.

I can sum up the ketogenic approach with five bullet points.

1. Absolutely no carbs except for carbs very very high in fiber like spinach. Spinach is almost all fiber.

2. Excess amount of fat through sources like adding oils or butter to your food like coconut oil, or having fattier meats, or eating nuts, or cheese

3. A good split is 70% fat and 30 % protein

4. There is no cheating. If you have any sugar or any form of carbs at all your body will begin using the more preferred energy and it will take you time to get back into ketosis.

5. Don't over eat. Fat is the most calorie dense macronutrient. So all you'll probably need is 3 fatty meals per day as those meals will probably account for all your allotted daily macros. Again make sure you track your calories when first starting this kind of a plan. To make sure you're not having a crazy amount of calories.

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First I'd like to say that any kind of exercising will burn fat as long as you wind up creating a calorie deficit through a combination of diet and exercise. You cannot burn fat just by weight training if you have a poor diet. However, I know a lot of people that are under the impression that weight training can only be used to build muscle, but the truth is that there are ways for you to weight train in which you will burn way more fat than you ever could just by doing tons of cardio.

When you do cardio you get to burn calories for the duration of your cardio session. So if you're running on the treadmill for half an hour you will burn calories during that half hour and maybe a few more calories for the next half hour while you're body returns to homeostasis. On the other hand with weight training you'll burn calories throughout the entire day. This is because your body will use what you eat to replenish glycogen stores in your muscles, it will also rebuild the muscles with amino acids from broken down proteins, and you'll experience epoc which is excess post exercise oxygen consumption. Or otherwise known as the after-burn effect. Another benefit of weight training is that by building muscle your metabolism will go up.

Now even though you will experience all of these positive effects with traditional weight training. There are plenty of ways to take it up a notch and make your weight training workouts way more effective at burn fat.

The first way is through a method know as peripheral heart action training. The goal of this type of training is to keep the blood circulating throughout the whole body. Usually this is accomplished by mixing upper body and lower body exercises back and forth within a circuit. An example of this would be to do an upper body exercise like bench press, then right away do Barbell squats, then follow that up with Bent over rows, and finish with walking lunges. There I would be doing upper, lower, upper, lower. By cycling between upper and lower your heart has to work harder to push blood back and forth between the muscles being worked. This means you're going to burn way way more calories than somebody that is doing traditional weight training. The other supposed benefit is that it prevents you from feeling too much burn in one muscle group. However, i think if you do this correctly you will definitely feel the burn.

You don't have to limit yourself to upper and lower splits for peripheral heart action training. I think it's very important to work on building muscle when you're goal is to burn fat because building muscle will help with that by elevating your resting metabolism. To build muscle you have to go heavy. It's tough to go heavy when you're doing upper an lower exercises back to back because you're going to get really winded. So to help you build muscle while still burning more fat you can do a purely upper or lower body PHA Split. An example of an upper body PHA split would be to do a set of Inclined Dumbbell presses, followed by a superset for chest with dumbbell flies, followed by a Bent over dumbbell row, and finished with a superset for the back like reverse flies. You can do the same thing with your legs, just switch back and forth between working the front and the back of your hips and thighs.

Another Amazing way that you can burn a ton more fat with weight training is by doing something that you all may have heard of, high intensity interval training. But I'm going to give you a way to structure your HIIT program to make it even more effective. Instead of just doing the more aerobic based exercises back to back for example burpees, plyometric lunges, rope slams, and squats jumps are all more aerobic exercises. Instead of just doing that, the more effective structure for burning fat would be to do a heavy weight training exercise, followed immediately by your more aerobic exercise. If you combine 3 of each into a 6 exercise circuit where you go back forth between an aerobic exercise, and a heavy anaerobic weight training exercise you will burn a ton of calories. A good example of this would be to do Barbell clean and presses, followed by burpees, followed by deep Barbell squats, followed by squat jumps, followed by T Bar rows, and finished with 45 seconds of mountain climbers. Besides the mountain climbers everything else you would do for 10 reps. If you do 3 sets of that circuit, I promise you'll be dead. And you'll burn a ton more calories then you ever could with a cardio based workout plan.

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A very common question that I get asked all the time is, Max why am I not losing weight. And usually the conclusion that people immediately jump to is something along the lines of it wasn't meant to be. Some variations of this kind of thinking include, "Oh I'm just naturally big boned so no matter what I do I'm still gonna be fat." Or "I'm just too old to look as lean as I used to in my 20's" Or another common one "I've always been fat pretty much my whole life, so that'll probably never change." All of these statements are untrue and by thinking such things you are just holding yourself back. That little negative voice is in all of our heads, and attaches itself to all kinds of different parts of our lives. That voice wants you to quit and wants you to seek comfort as quickly and painlessly as possible. It gives you all the reasons why you can't do it. Well I'm here to tell you that that voice is an absolute lie. I've seen so many people say they can't lose any more weight and just because of the fact that they didn't give up, eventually they had a breakthrough. The thing about a breakthrough is you can't give someone a breakthrough, all I could do for example is point in the direction someone has to go, and the breakthrough is entirely something that has happen within that person and only they can make it happen. The only way to stand a chance at reaching that break through is to not give up. So that is the first step to help you start losing weight again. Don't give up. even if you don't lose weight this week or next week don't give up.

The next thing you're going to want to do is make sure that your tracking every single thing that you eat. I mean everything. people that think that they have an idea of how much they're eating in the day are blown away once they start tracking. Find out how many calories and macros you should be eating through a calorie calculator app and make sure you're hitting those numbers everyday. Don't drastically under eat, stick to your recommended numbers and only deviate by small amounts when you're not making progress.

Your workouts are another huge thing that could be one of the causes that you're not getting results. When was the last time that your workout was drastically changed? You have to change the entire structure of the workout. When you want to break through a plateau your workout has to change big time from what it was before the plateau. You can adjust your workout through intensity, sets, reps, rep tempo, and time under tension. You can throw in drop sets, super sets, and even giant sets.

Now if you're exercising and tracking what you eat, and still not losing weight, the problem may be something wrong with your hormone levels. There are a ton of hormones that can block us from losing weight, and all of them are released when our bodies are stressed. Cortisol is a hormone that will prevent us from losing weight, and is released when our bodies are under stress from a number of different things including lack of sleep, high stress levels, too much exercise, and eating the wrong food. There are a lot of other hormones that effect weight loss like testosterone, progesterone, estrogen, ghrelin, leptin and the list goes on and on.

To balance out your hormones first and most importantly start with your diet. Identify not only what you're allergic to, but also what you are sensitive too. Some people have sensitivities to gluten, milk, nuts, lectins that are found in grains, and all kinds of other things. Different people have trouble digesting different things and when we eat these things that we are sensitive too our bodies become stressed out and cortisol is released. Our balance of testosterone and estrogen can be effected by things like high fructose corn syrup, non organic meats, processed meats, and dairy that is pumped full of growth hormones. If you eat dairy products or for some people grains and you feel like garbage 2-3 hours after, you may want to try to remove it from your diet. Use this approach for all other food groups that you may be sensitive to. Making your diet hormone friendly also can include adding certain food. Many times we eliminate fats almost entirely from our diet when try to burn fat. This is such a big mistake because fats are responsible for producing many of our good hormones that lead to weight loss. So try adding some healthy fats back into your diet. Another thing you should do is try to have protein and a lot of fiber in every meal this way you spike your metabolic rate and balance estrogen levels.

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Terms like ripped and shredded make us picture what is usually a very muscular person that is super lean. So to be able to get ripped and shredded with muscle you have to remember that you first have to build that muscle mass. If you don't spend a good amount of time building muscle mass then you can make yourself look lean, but you probably won't look like what we normally associate the words ripped and shredded to. If you want that look you will have to spend some time building up your muscles. On the other hand If you're someone that has already put on that base muscle from weight training or just being athletic and are now looking to shed some fat to get that really cut up look you're end result is going to look shredded. Whether you're looking to get ripped or to get lean, it makes no difference the protocol is the same. You're goal has to be to burn body fat from your whole body. You're not gonna go from 30% body fat to 10% body fat in a month and maintain it probably not in two months either, so you're best bet is to try to keep your body fat under control year round. I'm not saying that you have to be cut up year round, but you shouldn't let your body fat climb to a really high percentage just because it's winter and you can wear a sweatshirt. The first key to maintaining a good body fat percentage year round is to always do your planned workouts whether you feel like it or not, and the second key is to not overeat past your daily caloric requirements. Again this doesn't mean that you have to be on a diet year round, all it means is that you have to be sensible with eating habits year round. This will help you have a good starting point before taking the two powerful steps that you will have to take to get ripped. So let's get to those steps

The first step is to calculate your daily macros, fill those macros with single ingredient fresh sources, and cycle your calories throughout the week. And the second step is to do as many of your workouts as possible in a fasted state. That's it done. Just kidding let me elaborate a little more.

So the first important step is to really take control of your diet. And this is the most important step and nothing else that you can do will compensate for a bad diet. To get shredded and ripped it's a good idea to be tracking your macros and your calories until you do it enough times to where you know just by looking. Luckily it's really easy to do this with a calorie counting app like myfitnesspal. Apps like this will even tell you the number of calories you have to have in order to lose weight. It's good to use daily calorie recommendations from any good daily calorie calculator because it keeps you from cutting your calories too low. Cutting calories too low for an extended period of time will not produce aesthetically pleasing results. Another great thing that you get from most of these apps and calorie calculators is a breakdown of how much of each macro you should be having per day.

To get ripped you will have to fill your daily macros with good clean food. All the food that you find in it's natural state in the outside aisles of the grocery store are good macro sources for fat loss. All the food that you find in the inside aisles that are processed and put in a box are not good for fat loss. Obviously you can have something like rice in a box, but everyone knows what I'm saying rice is real food, Crackers are not. I made an earlier video in which I said that you want to stick to single ingredient foods when trying to burn fat, and there were a bunch of confused people. I had people asking questions like if salad is unhealthy if they mix different vegetables. So I want to clarify this. You can take any single ingredient food, mix it with other single ingredient foods and make some pretty damn delicious healthy fat loss meals. I'm saying that when you're shopping at a grocery store you want to pick single ingredient fresh food that you get from the outside aisles, and you can use those ingredients for whatever it is that you're going to make later.

Compare brown rice or black bean pasta to your traditional wheat pasta and you'll see why these versions of pasta are so different. The other powerful tip to get shredded is to do fasted weight training and fasted cardio in the morning. Whether it's weight training or cardio, if you have the ability to do it in the morning before having breakfast then do it.

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Today I'm gonna go over exactly how you get V cut lower abs. For any muscle in your body to become more visible two things have to happen. The first thing is that the muscle needs to be built, and the second thing is that the body fat sitting on top of that muscle needs to be stripped away. If you have a thin or small muscle that has not been broken down and rebuilt over and over again, it's going to be very difficult to see regardless of how low you get your body fat percentage. The same thing goes in reverse, if you have great abdominal muscles but they're surrounded by a thick layer of body fat then you can count on not seeing your v cut.

If you just work on these two things, lowering your body fat percentage, and building your lower abs and external obliques you're gonna be golden. It really is that simple. Focus on making little improvements in both of these areas over time. Remember that improvement is being better than where you were before. Not necessarily necessarily being better than someone else. Different people have different insertion points for their muscles, among many other individual differences. Some people will naturally have better v cuts than others, and that's why you should compare your progress only to yourself. It'll help keep you on track and help you continue making improvements. Also remember that this is not going to take a couple weeks or months especially if you're trying to develop a really defined v cut. It takes a lot of time to build muscle, especially enough muscle to see visible differences. It can also take a good amount of time to lower your body fat percentage depending on where your starting percentage is. Point is give yourself time and be consistent to make this transformation.

The external obliques and the lower abs are the muscles that we need to focus on to build that v outline. I strongly believe that ab muscles are just like any other muscles in our body. Which means for growth you need hypertrophy training. To dumb it down further this means you need to use heavy weight for roughly 6-12reps, and when the weight starts becoming easier with each workout you need to try to progressively use heavier weights. This is the ideal strategy for growth.

One of my favorite exercises for the lower abs is lying weighted leg lifts on a bench. In this exercise you would take a weight, put it between your feet, and grab the bench behind your head. Raise no further than 70 degrees to keep the pressure on your abs and then lower back down past the bench. If your lower back hurts put your hands under your butt instead of grabbing the bench behind your head. Weighted pulse ups are next. Here you take the dumbbell and put it between your feet and then try to reach straight up towards the ceiling with your hips. Do your best to lower yourself slowly and make sure you keep your feet tight you don't wanna drop that dumbbell. Another one of my favorites is hanging leg raises for which we have three progressions. The beginner level would be to do hanging knee tucks, where you try to bring your knees into your chest. The moderate level would be to do hanging straight leg raises, and the advanced level would be to come up and touch the bar with your feet. You can do all of these exercises with a weight and if you don't have straps you can just hang off of a pull up bar.

For obliques one of my favorite exercises is side crunches on a roman chair. This exercise is again weighted. The hand closest to the floor is holding a dumbbell and the other hand is behind your head. Make sure you come all the way down, really stretching those obliques, and then come back up to the even starting position. Another great way to do this weighted is doing it standing with a weight. Here you should concentrate on stretching the muscle as much as possible and then coming up to a neutral starting position no further. The last one is lying or hanging windshield wipers. The progression for this one would be to do it with straight legs as opposed to bent knees. And when doing it lying down to progress even further you can hold a barbell in your hands while going side to side with straight legs.

So those are my favorite v cut exercises, remember to see the v you will have to get your body fat percentage low enough. There is no way to target your fat burn to any one particular area so the only way you will be able to see that v is by losing fat from your whole body. I have a lot of videos on how to lose body fat that you may want to check out for further help and tips.

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Would you like to know How to lose fat without losing muscle? There are steps you can take to minimize muscle loss while trying to burn fat. However, even if you do these steps perfectly if you're training as a natural, you're going to lose some muscle as your body fat gets lower and lower. Also when you're eating a lower calorie diet it's very hard to keep your muscles looking full. So chances are pretty high that as you cut body fat your muscles will get at least a little tiny bit smaller. The point of me making this video is to give you guys the tips you need to maintain as much muscle as possible while burning fat.

The first thing you want to make sure you don't do` is don't drastically cut your calories. When you drastically cut your calories you're body is more likely to burn some muscle to lower maintenance energy requirements. The same thing can be said for cardio. Don't do drastic amounts of cardio. Start with only two days a week of cardio and progressively work your way up. In the beginning just modifying your diet should be enough to get you losing body fat. When you overkill with dieting and cardio you release cortisol, screw up your hormones, and hit huge plateaus. So remember, slow, progressive changes to your diet and adding a little bit of cardio at a time when you plateau is the way to go.

Don't worry so much about frequency worry more about making it work for your lifestyle. People that eat 4-6 meals a day say that this is the most effective way to maintain muscle while burning fat, and then people doing intermittent fasting say that their method is more effective. I know that there are a lot of people that are trying to burn fat with an intermittent fasting protocol, and I think intermittent fasting can be great for burning fat. Same thing for 4-6 meals a day. Both of these approaches work, so meal frequency should be based more on your lifestyle. I've experimented with both intermittent fasting and with eating more frequently throughout the day. For me I've always been able to maintain more muscle eating more meals throughout the day. And the only reason I wasn't able to maintain as much muscle fasting was because I had trouble eating giant meals of clean food. I would get full and wind up not eating enough calories. This just highlights the fact that everyone is different, so do what works for you. Intermittent fasting is great for people that have busy lifestyles and people that can eat a lot in one sitting. And eating more frequently throughout the day has it's own benefits. Focus less on meal frequency and more on keeping your daily calories in the right range to burn fat not muscle.

Next you want to make sure that you try your best to keep your lifts heavy at the gym. It's almost inevitable that you get a little weaker as your body fat percentage keeps dropping. Especially when you get to really low levels of body fat. However, you're going to want to do everything you can to lift heavy weight. Aim for compound exercises and try to hit each muscle group for a minimum of 9 sets 5-8 reps with heavy weight. When training for aesthetics I recommend splitting up your routine. Obviously you wouldn't be doing every single muscle group for 9 sets in one day. The point I want you take away is to push yourself to go heavy, even if you feel tired from eating less. If you consistently put your body under heavy weight your body will do it's best to maintain muscle for that task. Many people drop their weight and go with low reps while cutting fat and that is the worst thing you can do when trying to maintain muscle.

The last tip is to take BCAA's and L-Glutamine. Don't fall for the newest trendiest BCAA formula supplement because it's probably the same Branch chain amino acids with some added sugar and a bigger price tag. All you need is plain old BCAA powder. Same thing with L glutamine, plain L glutamine powder would be best. Whether they really work or not is debatable but at least these supplements are one of the supplements that have more evidence of being useful. You don't need to take it all day. You can take them after or before your workout and maybe one more time before bed. Prevent Muscle Loss on a Diet

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How do you get abs in 1 week ha you can't. Before you get all upset and angry let me explain why I titled this video how to get abs in 1 week. The masses want instant satisfaction for the least amount of effort, which is why we even have videos with such titles like how to lose weight overnight and how to get abs in a week. Unfortunately if I made a video based on the truth called lets say how to get abs in 2 years, no one would even click on it. Instead you click on the video that says that it can be done overnight and then listen to someone actually telling you with a straight face that it can be done within a week. To come close to competing with videos like this I have to use the same titles, but the difference is that the content in this video is going to be based entirely on the truth. Now I'm sure a bunch of people have already left this video because they don't want to hear the truth. They're going to go clicking to the next video searching for the easiest way to get abs in the shortest amount of time. And they'll waste time and money on bogus solutions that don't work. If you're someone really searching for how to get abs then this video is for you because it's based on the truth. Starting with the true fact that getting abs takes time. If you follow the points that I'm going to make in this video over time you're going to get abs.

The first thing that you have to do is build up your abdominal muscles. When building up any other muscle in your body it is necessary to break the muscle down with weights, so I use the same approach with abs. Use weights and over time try to increase the weight load for all of your ab exercises. Crunches with weights, leg raises with weights, planks with weights, and pretty much any ab exercise is okay as long as you are incorporating weights and progressively increasing the load over time. Ab specific exercises are not the only exercises that are great for building abs. Exercises like Barbell Squats, Snatches, Overhead Squats, deadlifts, and cleans are all excellent for total body strength and building your core in a way that crunches never will. So Make sure you include those exercises in your program. Many people say that you can work your abs every day, but I know from experience that your way better off working them really really hard and taking at least a day off in between your next ab workout. Every other muscle needs time to recover so it makes perfect sense that the abs will take time to recover as well. If you do a good weighted ab workout you should need that day of recovery. And when I say recovery I just mean you're not going to work your abs again. You can still work on other muscles or do cardio. Building muscle takes time, so to put a couple pounds of muscle on your abs could take years. Yeah that's the truth.

Next you'll have to get really lean. The leaner you can get the more you're going to be able to see the definition in your abs. How do you get really lean? Mostly with diet. If you're goal is to get abs you need to pick the food that goes into your body very carefully. No processed food, no junk food, and chill out with the snacks. People have this amazing habbit of lying to themselves not even to me to themselves about their diet. When I have a giant cheat meal and then eat clean for a couple days, I don't stand there in front of the mirror wondering why my abs don't look as good as I know they can look. I understand that I had a cheat meal, and every diet choice that I make effects the way I look. Where as most people will eat clean for two or three days and act like they've been eating clean their whole lives. And then they start believing that clean dieting doesn't work for them. It's not the clean dieting that didn't work, it's that glass of wine, or the pint of ice cream you had on your cheat day. Everyone knows what clean dieting is. People start demonizing carbs or fat, but creating a proper diet to get abs is not about that. If you eat real food.. whats real food brown rice, oatmeal, yams, quinoa, vegetables, organic meats, fresh wild caught seafood, you know the stuff that comes from earth, the stuff that when you read the ingredient list it reads back to you exactly what you're buying. Brown rice..hmm I wonder whats in it lets check the ingredients, Oh Brown rice...thats it? If you eat this kind of food your body is going to get full, because it's not only getting calories it's also getting nutrients. When you wolf down a whole bag of potato chips your body wants more and more because it's looking for nutrients.

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The paleo diet, also known as the caveman diet, and in the 70's as the stone age diet has become a really popular diet within recent years. Many people swear by it, and others claim that it's a fad diet that will lose popularity within 5 years. I'm going to break this diet down and then you can make your own decision about if it's right or wrong for you.

The diet is based on the idea that cavemen living tens of thousands of years ago were healthier and in better shape then us today because of their diet choices. Proponents of the paleo diet believe that the average HomoSapien back then was tall, muscular, agile, athletic, and incredibly versatile. Whereas now we are stressed out, over weight, and unhappy. So who is to blame? They say its agriculture. Farming has only been around for the last few thousand years, and before the agricultural revolution we were purely hunters and gathers. Many believe that we have not evolved to eat the majority of the food we're eating today especially processed food and grains. Paleo dieters claim that most people are gluten intolerant and gluten is found in grains. Also they say that lectins are natural toxins that exist within grains to defend against consumption! So say bye bye to bread, pasta, and all other wheat based products.

Basically if a caveman couldn't eat it, neither could you. The theory is that by eating like our prehistoric ancestors, we’ll be leaner and less likely to get diabetes, heart disease, cancer, and other health problems.

The rules of the paleo diet are as follows:

The diet is high in animal protein. Meat, eggs, organs, and fish are all encouraged. Pasture raised and grass-fed sources are preferred, and if you don't have access to these sources it is recommended that you choose lean meats.

You must eliminate all processed food.

The plan is low in carbohydrates and does not allow grains and legumes. This means no rice, wheat, rye, barley, oats, and beans. Certain variations of the paleo diet allow potatoes and sweet potatoes. I think incorporating some sweet potatoes would be a really good idea if you're very active because you'll need the extra carbs for energy.

One thing that its really big on is vegetables especially green ones. You can have as many as you want in every meal.

Low in fruits too, and when you eat fruit choose a low sugar option like berries.

Low in nuts

Eliminate all sugar.

Aside from butter you have eliminate all other dairy

No calorie counting nor portion control is necessary.

You are allowed large amounts of saturated fat like butter, lard, and coconut oil, and you're encouraged to stay away from vegetable oils and hydrogenated oils. Which means that you can't have margarine, soybean oil, corn oil, peanut oil, canola oil, safflower oil and sunflower oil.

The paleo diet is a lot more fond of using olive oil and avocado oil, but doesn't want you cooking with these oils.

Cut out all grains and legumes from your diet

Can this diet work with helping you get healthier and lose weight, absolutely. I am not on the paleo diet, and I have mixed feelings on it, but that doesn't change the fact that it can definitely work for many people. Some people are gluten intolerant (granted a lot less people are gluten intolerant than all the gluten free hype wants you to believe) but if you are actually gluten intolerant this diet can be a life savior. Eliminating processed foods, dairy, and sugar out of your diet, alone can cause drastic changes in your health and weight. You'll definitely lose weight on any low carb diet and there is no denying this is a very low carb diet. In fact this aside from dairy products this diet is almost identical to the Atkins diet. Even though starchy carbs are packed full of phytonutrients they are also very calorie dense, and are your bodies preferred source of energy. So by eliminating most carbohydrates your body will have to become more efficient at using fat for energy. As you can see weight loss and fat loss is definitely possible with this plan. And its been proven that losing weight and fat will improve your health and immunity to diseases. However, that does not make this diet plan any better than any other

What makes any diet plan better than another is highly dependent on the person doing the diet. If you can't stick to the plan over a long term then it is going to be ineffective.

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Love handles are a very common problem for so many people trying to lose fat. When we have excess fat in this area around your lower abs and love handles, it's commonly known as a muffin top. Which sounds tasty and delicious, but in reality there is nothing sweet about the muffin found above your belt line. The muffin top is also known as the spare tire because it looks like you're carrying a spare tire around your lower abdominal and back area.

Our body loves to store fat in medial areas of the body, and doesn't really like to store it in distal areas. What this means is that our body tends to accumulate fat closer to the midline and center of the body, which translates to lower belly fat and love handles for guys and butt and upper thigh fat for women. When fat is stored close to the center of our body rather than distal areas like the hands our body uses less energy to keep it around. For our bodies survival mechanism this is a win, but for our plans to walk around shirtless on the beach this is a major defeat. The good news is that we can turn this situation around, and we don't have to accept love handles or a muffin top.

I'm very pleased to see that a number of you tubers have already made true honest videos about this topic. However, these videos are still outnumbers by other videos, online articles, and magical products that deliver false information on this topic. There are tons of online cookie cutter workout programs that include transverse movements like wood chops, Russian twists, and cable rotations to target the love handles and the muffin top. And yes these exercises will help you burn a small amount of calories, and they will help you build some muscle under the fat. However, they will definitely not come anywhere close to being the determining factor of whether or not you lose fat in these areas. For some reason people still think that you can crunch away abdominal and lower back fat. But this has proven again and again to not work.

Any true fitness professional will tell you that there is no way to target a specific area for fat burn. Unfortunately because our body prefers to store fat closer to our center line, it's usually going to drop every bit of fat from distal areas of our body first, before starting to use the fat from your spare tire area. That's okay though as long as you have a solid eating plan and fat loss specific workout plan in place, and you stay consistent and persistent with it you're body will eventually start feeding off that medial fat. So the only solution seems to be to burn fat from your whole body rather than concentrating on one particular area.

Although I have other videos that talk about how you can lose body fat, I'll quickly mention a couple simple tips that you can use to start burning body fat today. Number one and most important is in the area of nutrition. It doesn't matter if you burn 5,000 calories in one workout if your eating 10,000. The most efficient way to lose body fat is to create some form of a calorie deficit. You can do this by lowering overall calories eaten throughout the day. Intermittent fasting and carb cycling are two of many different ways to lower the amount of calories you eat throughout the day. Make sure all your food comes from unprocessed filling single ingredient sources. and one thing that I want to make sure you guys don't do is completely eliminate any specific macro nutrient like protein, fat, or carbs because all of these are necessary for an optimal functioning body. Remember the key is to limit not eliminate.

By limiting caloric intake you will coax your body to use the energy found in your love handles since it will be getting less energy from food. Make sure you don't cut your calories too low either. The goal is to burn fat at the highest amount of calories possible. This way you have plenty of room to cut calories back as you plateau. On top of tweaking your eating plan you should incorporate heavy weight training workouts and high intensity interval training workouts. I recommend at least 3 days of each when trying to burn fat.

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Timestamps:

False Information: 0:20

Address The Root Cause: 1:30

You Can’t Target Fat Burn 1:58

Conserving Energy: 2:30

Lifestyle Modification: 3:15

Pay Attention!: 3:49

Lasting Results: 4:17

Guys this is a video that I absolutely had to make because there is some serious bullshit info on this topic all over the internet. When I searched youtube for how to get rid of a double chin I was shocked to find that all the top videos were giving advice that will never ever work. Each video offers its own piece of completely incorrect information. One of the videos has you doing all kinds of stupid stupid exercises. You can even buy a crunch machine called the neck genie, genie..you know the magic blue guy that can make three wishes come true. Yeah u can buy one of those for your double chin. Another video has a bunch of stretches for muscles that are probably already weak and loose. Another one has you wrapping your head with what looks like the neck version of the body wrap which BTW the body wrap is also a complete scam. And of course the misinformation can't be complete without including advice that has you applying all kinds of juices fruits honey eggs and magic potions to the problem area. None of these solutions work. None. Especially in the long run.

To fix any problem we want to first identify the root cause of the problem.

For the people looking to lose their double chin, if we were to dig a little I'm willing to bet that the problem is probably not only limited to their chin. The same people that searched how to lose my double chin, have also probably searched how to lose my arm fat, how to get skinnier legs, and how to lose belly fat when the answer to all of these is the same thing. You have to reduce fat from your whole body, you can't target fat burn. When you lose fat you lose it everywhere and there's no way to burn fat from any one specific section. Your double chin is excess fat on your face, and if you have excess fat on your face I'm willing to bet you have excess fat on your body as well. By lowering your overall body fat percentage the double chin should go away. The good news is that proximal areas of the body, proximal means further away from your center so your hands, feet, and face will usually lose fat first. The reason for this has to do with conserving energy, it's a lot easier and energy efficient to hold a weight on your back or in the center of your body then it is to hold it in your hands. I'm not get too far into this, but the point is that your face and chin will be one of the first spots to lose fat.

But you'll never lose any fat from your face or chin by doing neck crunches and face exercises.Why in the world would neck crunches help you lose fat from your chin if we already know for a fact that regular crunches don't make you lose fat from your stomach. At best you'll be building muscle under your double chin, and possible cause it to protrude even more. The problem is that a lot of you just don't want to hear the only real solution to this problem. And that's lifestyle modification through diet and exercise. You have excess fat on your body, and that is the root cause of the problem. Your excess fat has probably been caused by making poor diet decisions and having a low activity level. Doing this is not going to increase your activity levels very much. You're going to be way better off doing squats for your double chin than doing some stupid neck exercises. Pay attention to everyone of these people that are showing you these neck and face exercises, they don't have a double chin because they have a low body fat percentage. Not because they do a double chin workout program.

You need diet and exercise modifications. That doesn't mean that you should go on some diet and try to lose fat as fast as possible and then hop right off the diet and quit exercising. Because your double chin will come right back. The only permanent solution to not having a double chin for life is to remain active and have a sensible diet for life.

I have to diet and exercise, that's soo hard there must be an easier magical way. U know what go ahead.

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lost weight and gained it all back

Post diet weight gain

The goal of reverse dieting is to prevent fat overshoot while trying to regain the lean body mass that is largely responsible for an increased basal metabolic rate. There are many people that say that reverse dieting is completely useless and others that take it to the extreme and have people reverse dieting for as long or longer than they were actually dieting for. I think both of these approaches are wrong. And the answer lies somewhere in the middle of the two. Just like we wouldn't want to cut calories drastically, we don't want to increase them drastically either. So we do need some sort of reverse diet after prolonged calorie restriction. On the flip side of the coin the metabolism is very adaptive and does not take anymore than a couple week maybe a month and half at the most to adapt to maintenance levels. So really long reverse diets except maybe in very rare cases are completely unnecessary.

I want to start this video by talking about the problems associated with cutting calories too low for extended periods of time

Thermic effect of food will go down, which means you won't be burning as many calories from digestion because obviously your not going to be digesting as much food. You will also experience a loss of muscle mass. These two alone account for the biggest loses to your metabolic rate. That's interesting to note because just by eating more good food and building more muscle we can have drastic effects on increasing our metabolism.

Another adaption that occurs on restrictive diets is an Increased efficiency of your energy production system which means that you're body becomes better at converting food and body fat into energy. After dieting for an extended period of time your body will be very good at using and preserving every bit of the food you eat. Which is great for survival, but not so great for fat loss.

Reduction in your thyroid hormone and leptin levels. These regulate your metabolism, and when leptin is low your appetite increases. Many times after dieting for a long time your hunger signals are out of control. And you'll be able to eat and eat and eat largely due to very low leptin levels.

Other things that staying in an extremely restrictive calorie state can lead to include:

Eating disorders induced by dieting

In diets that are too restrictive women can lose their menstrual cycle

Both men and women will experience lower libido

Reduction in fat oxidation

emotional distress and depression

All of these adaptations set the dieter up for a phenomenon known as post-starvation obesity, or body fat overshooting. Or to put it simply you go right back to being fat because at the end of the diet the individual is left with a repressed metabolic rate, and an overwhelming desire to eat.

To say that metabolic damage, metabolic slowdown, metabolic adaption, whatever the hell you want to call it to say that it doesn't exist is either perpetuated by ignorance or inexperience. Your metabolism will slow down on restricted diets this has been proven, and I've seen it in many clients. However, to treat it like an irreversible condition or a condition that at minimum will take several months to fix is a a little extreme. There is nothing permanent about your metabolism slowing down. As long as your behaviors change your metabolism will change too. In studies like the Minnesota Starvation studies and Even in anorexic studies when people recover their original body composition their metabolism recover as well.

Everyone of them has reduced their body fat % to a low that is not normal nor healthy, and if you want to stay at 5% body fat forever you may have a body image disorder. Every natural bodybuilder at the time of their show has slowed their metabolisms down from where they were when they first started dieting. The really cool thing is that anyone can shoot their metabolism right back up by increasing their calories to their new maintenance levels while simultaneously building back muscle, and extremely lean people have to normalize their body fat % as well. Bodybuilders for example many times go below the normal healthy body fat %, so after a show almost every bodybuilder should increase their body fat percentage as the lean body mass percentage increases at the same time.

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The carb cycling diet is one of my favorite diets because it is one of the fastest way to burn fat while retaining as much muscle as possible. Most people don't know that carb cycling is actually a form of ketogenic dieting. The ketogenic diet is a diet that is lower in carbohydrates, which makes our body convert more dietary fat and body fat in to keytones in the liver. Which it then goes on to use for energy. Like I've said in many of my videos the human body prefers to use carbs as its primary source of energy. You're body won't produce too many keytones on a high carbohydrate diet, because your body won't need extra energy from fat due to the fact that its getting its energy from the more preferred carbohydrates.

The only way for our body to use more fat for energy is by not having its preferred source there all the time. Eliminating carbs completely, however can have many drawbacks on our health and well being. Protein, carbs, and fats are all important and necessary for our body. So in comes the cyclical ketogenic diet aka carb cycling and also known originally as the anabolic Diet.

There are many different approaches to carb cycling, but the general idea is that At some points of the week you're going to have a high amount of carbohydrates, and at other points of the week you're going to have a low amount of carbohydrates. Setting up the high carb and low carb splits will vary from one plan to the next. Some people may have very small changes in the amount of carbs they have from day to day. An example of this would be to set up a low carb, medium carb, and high carb day. Let's say 300 grams of carbs on high carb, 250 grams of carbs on your medium carb, and 200 grams of carbs on your no carb day. Another more advanced approach would be to do a High carb, low carb, and no carb day. The way that I like to set this kind of split up is by having a high amount of carbs on my high carb day, which for me would be somewhere around 400 grams, I would have one third or at the most half that amount for low carb day, and then try to get as close to 0 grams as possible on my no carb day and then repeat. An even more advanced approach would be to just cycle between high and no carb days. Or take it even a step further and do high, no, no. I don't really recommend having any more than two no carb days in a row.

Make sure you don't jump to any extreme carb restrictions. An example of this is doing a 800 calorie diet when you could lose weight and maintain a better body composition with a 1500 calorie diet. Jumping to an extreme will not help you lose weight faster, in fact it'll probably backfire. Also in case you're wondering what kind of food you can eat on your no carb day, some great options are fish, chicken breast, ground turkey, protein shakes, Steak occasionally, and you can also have healthy fat sources like avocados, coconut oil, olive oil. and fatty fish like Salmon. For carbs make sure you are eating good sources of carbs like oats, brown rice, and sweet potatoes and avoid the junk food carbs. You can incorporate one cheat meal on one high carb day in the week, but that's it one cheat meal.

You may notice that your strength and energy levels may go down while dieting like this. In fact you may feel like straight up garbage in the beginning. Understand that a lot of people feel this way when creating any kind of a calorie deficit. You're body will take a little while to adapt to using fat for energy instead of carbs. So the first 2 weeks can feel miserable. Give your body some time to adapt. A good idea is to plan your high carb days the day before a heavy lifting day, because this way you have stored glycogen available for your heavy lifts the next day.

If you have no idea how many carbs to have on each day, try using a calorie calculator to find your maintenance macros and then add at least 50 grams of carbs to get the number for your high carb day. I'll include a calorie calculator in the description. Once you have your high carb number you should be able to figure out your low carb day. No carb day is obviously no carbs. After doing a carb cycling plan you may need to do some reverse dieting

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This is every guy and girls dream to burn fat and build muscle at the same time. There are a lot of differing opinions out there, and right off the bat I want to make it clear that all these opinions are based on individual experiences. Based on my experience the answer is a little more complicated than a simple yes or no.

When I first started working out I lost a bunch of body fat just from doing weight training and cardio workouts on a consistent basis for a year and a half. I also simultaneously built some muscle mass. So does that mean that I discovered a ground breaking method to build muscle and burn fat at the same time? Could it be that I found the secret that everyone looking to get more lean muscle is looking for? No Way! And let me explain why.

When I started working, when you, or anyone for that matter starts working out there's a little something known as beginner gains. When you first start lifting weights and you've never done it before, you're body is very quick to put on muscle mass. Even if you are doing everything wrong: your nutrition may be off, and your form during exercises is awful, regardless you can still get away with a descent amount of gains as a beginner.

Unfortunately once you get past those beginning stages and adapt to lifting heavy weights. You will plateau and get stuck. The only way through this plateau requires, you start focusing in on the specifics of your nutrition and exercise program.

My first step for bulking up further was eating more of anything. But after eating this way, I put on some excess body fat, which pushed me to do my first major cutting phase. This was where I started to see a ton of results. By doing a carb cycling diet, while still working out 6 days a week, I burned away a bunch of body fat. Immediately after finishing my cutting phase I did a bulking phase. This bulking phase was extremely effective because I went from being very depleted on calories to having a huge influx of calories. By doing this my body was like a sponge I got stronger, bigger muscles, and also got fatter even though my diet was very clean. So after that I went back to cutting. I continued doing the same thing over and over again because I realized that the ideal time to do a cutting phase is directly after a bulking phase and the best time to do a bulking phase is directly after my cutting phase. I built muscle and burned fat by going back and forth between the phases, but even when I was doing a clean bulk, I still never lost a substantial amount of fat while bulking.

When you're trying to build muscle your body demands for you to have a calorie surplus. Unless you are in the very beginning stages and getting your beginner gains your body is going to demand and influx of calories to make your bicep or chest grow even one more inch. How are you ever going to build one more inch on any of your muscles while losing body fat. When trying to lose body fat you are required to make your body draw from fat stores by not giving it enough calories from your diet. If a surplus of calories is required to build muscle, and a calorie deficit is required to burn fat how can you ever do both at the same time?

Over the course of years of bulking and cutting yes I did reduce my body fat and gained muscle. However that didn't happen all at once. It took a lot time of switching back and forth between cutting and bulking. The problem that I see many people having with transforming their body is a lack of patience. This causes newbies to abuse their bodies with crazy amounts of supplements, and even sometimes steroids to get the results that they want now. That saying patience is a virtue, 100% applies to building muscle and burning fat. You have to have patience and tackle each of these goals individually. The bottom line is, unless your brand new to exercise your going to have a lot of trouble doing both at the same time. Bulking in the advanced stages will take all of your effort, and all of your attention. The same goes with cutting. If you're eating a high calorie diet trying to gain muscle, it won't be mathematically conducive to burning fat and if it is then you energy expenditure won't be conducive to building muscle.

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#1 Muscle Building Food: Eggs 1:49

#2 Muscle Building Food: Brown Rice 2:16

#3 Muscle Building Food: Salmon 3:01

#4 Muscle Building Food: Oats 3:24

#5 Muscle Building Food: Nuts 3:49

Many people when they have a goal of building muscle don't really come at it from the right angle. They try to hit the gym as hard as they can week after week and are surprised when their hard work doesn't pay off. The problem with this approach is that nutrition is many times completely ignored or viewed as something that isn't as important as exercise for building muscle. Or viewed like its just going to fall into place.

The reality is that nutrition is just as important if not more important than exercise. Your body does not want to add on a ton of muscle mass. In fact it's naturally resistant to adding muscle mass and that goes for everybody not just skinny hardgainers. The reason is because muscle costs a lot of calories to upkeep. And your body for survival reasons wants to avoid increases in its demands for energy just like you want to avoid increases in taxes or car payments. The only way that we are able to create a suitable for muscle growth is to show the body, he body its okay, I got your back, you're going to be getting all of these extra high quality energy sources through my diet, so don't worry about using a little extra energy to put on some muscle mass.

Just like when you get a raise at work your able to buy more things, when you give your body a raise in nutrients it's able to buy more muscle mass. I think I made it clear that we want a calories surplus when trying to build muscle, but that doesn't mean we can pig out on ice cream all day and get yolked. So I'm going to give you my top 5 favorite muscle building foods that I pack into my diet whenever I'm trying to gain muscle.

1. Eggs. For generations eggs have been considered one of the greatest protein sources for building muscle. The reason goes deeper than the fact that you get 6 grams of protein per egg. Eggs rank high on the bio-availability index. Bio-availability is basically the percentage of just how much our bodies can make use of certain protein sources. Our bodies absorb certain protein sources better than others and eggs rank higher than almost any other source of protein. When trying to put muscle mass on you can feel safe eating whole eggs rather than just the egg white. The cholesterol in food has been shown to not necessarily raise our blood cholesterol levels.

2. Brown Rice. Ever since I started eating brown rice I I realized that something about it made it an absolute necessity in a bodybuilders diet. Not only does it give you amazing whole grain carbs that'll provide energy for heavier lifts which in turn leads to greater muscle mass, but it has the highest bioavailability of protein than any other plant based source. It has almost double the bioavailability of beans and even beats soy. Rice alone does not have a complete amino acid profile so make sure you add some beans or chicken to make this a complete protein source.

3. Salmon. Salmon is high in fat, omega 3 fatty acids, creatine, and is packed with high quality protein. It's a great meal to eat for dinner or before bed because it'll help you stay anabolic, which means in a muscle building mode while you sleep.

4. Oats. Oats have a very high amount of protein for the amount of carbohydrate that they have when compared to other grains. They're also easy to make if you get instant oats, or if you through them into a blender with some protein powder. Oats are another great source of carbs that will give your body great energy for your lifts.

5. Nuts. To put on muscle you need to eat food that is dense in calories. And nuts helps you do just this while still getting an excellent source of protein. I wouldn't overdo it with the peanuts as there are a lot better options. Go with Cashews, Almonds, or best of all walnuts.

Keep in mind that just by eating all 5 of these foods you're not going to be guaranteed to gain muscle. You have to maintain a calorie surplus not just eat certain foods. If you eat a surplus of these foods, however you should see improvements in your muscle size.

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Yes it is true that everyone watching this video already has abs no matter how much excess fat you have on your body. But it's also true that everyone has biceps and triceps and pecs. If you have excess fat on your body these muscles may be behind that layer of fat. However, if you did not develop these muscles you're not going to have great muscular looking biceps, triceps, pecs, or abs as well. To get abs just like any other muscle in the body we have to build it and develop it.

One of the things that greatly helped me build and develop my abs was doing bulking phases. Where I would eat enough calories for my whole body to grow and build muscle. I know sounds kind of counter intuitive. After my first year and a half of working out I lost a bunch of fat from my body, just from being consistent, and doing intense workouts. However, I still had a long way to go as far as "seeing my abs." Even though I could see my abs they had no 3 dimensional shape to them. Just like any other muscle that you can see that isn't quite fully developed.

So after that I spent years bulking up, cutting away fat, bulking up, cutting away fat. The end product was bulky abs with a lot of definition. So I feel like this is a very important point missed in building abs. It's missed because people try to oversimplify it all over the internet to get you to buy their product. You hear it all the time, all you gotta do is cut down your body fat and wallah you will have abs once you get below a certain body fat percentage. They forget to mention that you also have to build the ab muscles just like any other muscle, and definitely don't mention that everyone's abs are shaped differently.

Let's start with the first one how do you build the ab muscles? Well after you get your easy beginner gains, gains become a lot harder to come by without adhering to a goal specific nutrition plan. So if you're trying to build ab muscle you have to be eating in a way that will cause muscles in your body to bulk up. I've already made a bulking diet video that you can find in the description and I'll also include a link at the end of this video.

While doing a clean bulking diet you should be hitting your abs no more than 2-3 days a week because abs need to recover to grow just like any other muscle. Also you should be using heavy weight training exercises to make your abs bulkier. Hmm big surprise, again just like every other muscle in the body. You should be progressively increasing this weight over time. Once again like every other muscle in your body. Great ab bulking exercises are Declined situps with a weight behind your head, SB crunches with a weight behind your head, bench, or hanging leg raises with a weight between your feet, crunches with a weight pointed toward the ceiling. Do you guys see where I'm going with this? We use heavy weight to increase the size of all our other muscles, but 100 crunches a day should be fine to get us abs. Right? No obviously wrong. You have to use weight for your ab workouts. And don't even bother using those weighted selectorizor ab machines they're a complete waste of time.

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There are a lot of different ways to calculate how many calories you should be eating per day to lose weight. And in today's video I'm going to go over all the different ways, but you have to keep in mind that these calculations will only give us a baseline to start with. You're going to have to do some trial and error, see how your body responds, and then make modifications. So with that said let start with the easiest one of these methods. This method is easy, but probably not quite as accurate as a calorie calculator. Although I have used this method as a simple baseline for clients before and its worked very well. All you have to do is take your current weight if your a man multiply that weight times 11 and if you're a woman multiply that weight times 10. For example if I weigh 210lbs I would multiply 210x11 which would give me 2,310 calories a day. Every 5 lbs of weight you lose you can redo this easy calculation and get your new estimated calories for weight loss.

As you can see this method doesn't take into account your height, your age, or your activity level. So it can only be used as a baseline and it will never be exact. Regardless I've still experienced success using this method, and it always winds up being not too far off from the estimates you will get from using complex formulas. This formula is best for sedentary individuals. Or sedentary individuals just starting exercise.

Another way to calculate your calories is to find your maintenance calories and then subtract 20% of calories from there. You may be wondering why we're choosing to take away 20% instead of 30 or 40% and that's because 20% has been found to be the ideal ratio for losing body fat without losing too much muscle. The easiest way to calculate your maintenance calories is to multiply your weight by 14-17. This helps take your activity level into account. Multiply by 14 if you're not active and by 17 if you're very active. And you can multiply by 15 or 16 if your somewhat in between. So I weigh 210lbs and I'm pretty active so I'll multiply by 16. This gives me 3,360 calories. Once I multiply by 20% that leaves me with a 672 calorie deficit. 3,360-672 = 2,688 calories. So with this method I am allowed to eat more than 350 extra calories per day for my high activity level.

For the final and supposedly most accurate way to calculate your required daily calories for weight loss is to use a calorie calculator. These calculators will usually use either the Mifflin-St Jeor equation or the Harris-Benedict formula to calculate your maintenance calories and then subtract roughly 500 calories to give you your weight loss calories. I'm going to include a link in the description for you to be able to access a calorie calculator that will give you your maintenance calories and your fat loss calories. When I do my calorie calculations I end up with 2632 calories per day. This turns out to be very close to my total that I got from multiplying my weight by 16.

I want to remind you guys one more time that regardless of which method you used this number is only a baseline. If you start with lets 2,000 calories, but notice that you aren't losing any weight after a week, drop by 300 calories and see what you get from 1700 calories over the next week. You have to reevaluate and readjust every now and then to stay on track.

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TIMESTAMPS:

#1 Best Pre Workout Meal: Bananas 1:19

#2 Best Pre Workout Meal: White Rice & Brown Rice 1:38

#3 Best Pre Workout Meal: Oats 2:07

#4 Best Pre Workout Meal: 100% Whole Wheat or Brown Rice

Pasta 2:26

#5 Best Pre Workout Meal: Whole Grain Bread 2:48

#6 Best Pre Workout Meal: Baked Potato 3:01

#7 Best Pre Workout Meal: Green Smoothie with Fruit 3:22

#8 Best Pre Workout Meal: Ezekiel, Turkey or Chicken Wrap 3:42

#9 Best Pre Workout Meal: Apples and Peanut Butter 4:06

#10 Best Pre Workout Meal: Power Bars & Protein Bars 4:36

People respond differently to eating before a workout. Some people can get a better workout if they eat before hand because of the energy that this food will provide. Meanwhile other people can't eat before their workout without feeling nauseous and it interfering with their performance. There is no set in stone answer for whether you should or shouldn't be eating before your workout, it all depends on what helps your perform better in the gym.

For this video lets pretend that you're the type of person that responds very positively to eating before a workout. The big question that you probably have is what should you eat to maximize your performance? I want to give you the 10 best proven pre workout foods.

1. Bananas - These are great because they're easily digestible, and provide your body potassium, which you'll be needing because I"m sure you're going to be sweating really hard during your workout. Any fruit before a workout could help, try mixing it in with some protein source such as fat free Greek yogurt.

2. White Rice and brown rice mix. This was always one of my favorite pre workout meals. You eat the white rice for fast easily digestible energy, and you eat the brown rice for slower digesting longer duration energy. When you have both your energy levels should stay high throughout your entire workout. Have this with some chicken breast or legumes

3. Oats. Oats are another slower digesting carb because they provide soluble and insolluble fiber. They also contain B vitamins which is the vitamin responsible for converting carbohydrates into energy. A good meal would be oats, some fruit, milk, almond milk, or water, and some protein powder.

4. 100% whole wheat or brown rice pasta. This is another one of my favorites something about pasta just gives you tons of energy. Throw in a solid protein source with the pasta and you'll killing it during your workout.

5. Whole Grain Bread. If you don't have time to cook this is a quick, easy, and convenient way to get your pre workout carbs in. You can have this with some hard boiled eggs for protein.

6. Baked potato. You can have a yam or a sweet potato as well, but the baked potato will be digested and available for energy faster than the sweet potato. You can have this with some fish or any kind of low fat protein that you like to eat with potatoes.

7. Green Smoothie with fruit. Whats a better way to go into your workout than with all of your micro and macro nutrients available for use. To make this smoothie just blend up some green veggies like kale, chard, broccoli, and spinach with some fruits. You can add a scoop of protein in this smoothie to have your protein needs covered.

8. Ezekiel turkey or chicken wrap. Ezekiel wraps are hard to work with, but if you heat them up before hand their more malleable. If you really hate how crappy Ezekiel wraps are regular multi-grain wraps will be okay too. Double wrap your turkey or chicken with two wraps to increase carbs if you need the extra calories and energy.

9. Apples with Peanut Butter. This meal is not the best pre workout meal because of the fat found in peanut butter, but if you really don't want to eat a whole meal having some apples with peanut butter can give you the energy you need for your workout. This meal is not for those people that take forever to digest their meals, because that peanut butter will still be digesting while you work out.

10. Power Bars and Protein Bars. Although this is not one that I would refer to as the greatest pre workout meal it could be a real life safer if you can't get to any real whole food. Power bars are good to give your body the carbs it needs for energy, protein bars are good for...you guessed it protein.

Now I want to real quick answer all pre workout meal timing questions.

How long before your workout you should eat these foods is another question that is very dependent on the individual. If you have a fast digestive system then you may want to eat your pre workout meal 30-60 minutes before your workout. On the other hand if food tends to take a while for you to digest you may

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This video is mostly about the nutrition component of building muscle and not so much about the working out. Let's start with the basics. There is a clean bulk and a dirty bulk. Clean bulking is when you eat food that will give you all the calories, energy, and amino acids you need to build muscle. Where as dirty bulking is when your eating plan allows for you to eat anything that will make you gain weight.

Muscle growth is a product of efficient nutrition and exercise habits. I am a big believer that once you get to more advanced stages of bulking, it is very difficult to bulk without gaining some body fat. This holds true even for clean bulking diets. I generally am able to maintain a low body fat percentage year round, but when I would do bulking phases even clean bulking phases, I would always put on some extra fat with the muscle. Everyone that I know that has done a bulking phase has experienced similar effects. So when you bulk up don't be afraid of putting on a little bit of fat, it is almost inevitable.

When trying to bulk up, especially for all you hard gainers out there, it is very important to make sure you are eating the right things, in the right amounts, and hitting the weights hard. If you really want to do a precise dialed in bulking plan, you're going to have to count calories until you learn how many macros and calories you're getting out of each meal. I'm going to give you an incredibly simplified way to do this, without using a calorie calculator. If you're a man trying to bulk start off by multiplying your weight by 18. And if you're a woman trying to bulk up multiply your weight by 16. We're going to use me as an example. I weigh 210lbs and I'm a man in case you were wondering so I would multiply 210 by 18 which would give me 3,780 calories.

Now, protein requirements while bulking don't need to be incredibly high. We want anywhere from 0.8-1 gram of protein per pound of body weight. Just to keep it simple lets go with 1gram. So 1g x 210lbs = 210 grams of protein. We want to keep fat relatively low while bulking so lets multiply my body weight x 0.3 which gives me 68 grams of fat.Take your daily protein intake and multiply it by 4 because there are 4 calories in every gram of protein. And your daily fat intake and multiply it by 9 because there are 9 calories in every gram of fat and then add these two numbers together. So 68x9 = 612 calories from fat and 168 x 4 = 840 calories from protein and when we add these numbers together we get 1,452 calories from protein and carbs. Now we subtract this number from my goal calories of 3,780 and we get 2,328 calories that have to be coming from carbs. We divide that number by 4 because there are 4 calories in each gram of carbs and we get 582 grams of carbohydrates. So my macros for bulking would be 210 grams of protein, 68 grams of fat, and 582 grams of carbs. If I want to add some fat and take some carbs away I can do that just keep in mind each gram of fat is 9 calories and each gram of carbs is only 4 calories. So for each gram of fat you add you have to subtract about 2 grams of carbs to stay within your allotted calories.

I would give this diet plan a shot for 3-4 weeks before re evaluating and adjusting. If you notice after three or four weeks that you haven't gained much muscle weight u can increase your daily allotted calories by 250 and then go back, do the same math that we just did, and find your new daily macros.

1. 4 slices of 100% whole wheat bread w/ 4 whole eggs + 2 servings of oatmeal + 1 banana blended in a shake. This was always the hardest meal for me

2. Post workout meal (immediately after my workout) - Protein shake with 2 scoops of protein + Cell tech hardcore shake

3. 30-45 minutes after than I would have 3/4 of a cup of brown rice w/ 6oz of chicken breast

4. 3/4 of a cup of brown rice w/ 6oz of ground turkey

5. 6-8 oz of Yams w/ 6 oz of whitening fish

6. 1/2 a cup of brown rice w/ chicken breast or ground beef

7. 2 scoops Casein protein shake with water and sometimes another serving of oats blended in

8. 4 am wake up from sleeping and have a shake with whole milk and 2 scoops muscle milk.

How I am still alive, I do not know. As you can see there are hardly any vegetables in the diet, because veggies will fill you up for a lot less calories. Remember when your bulking you want to eat a lot of calories, and that'll be impossible if you're full from a couple veggies.

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Intermittent fasting is a diet that many people claim can become a sustainable way of eating to stay in shape for life. So lets start by taking a closer look. It's a diet that cycles between a period of fasting and feeding. These cycles will vary depending on what type of intermittent fasting you choose to go with. There are so many options for fasting, so i'm just going to go over the popular ones.

Alternate Day Fasting or ADF is the first type of fasting that we will talk about. ADF involves a 24-hour fast followed by a 24-hour non-fasting period.

Another type of fasting is called the leangains method. The leangains method also known as the 16/8 method as implied by the name involves a 16 hour period of fasting and an 8 hour period of not fasting. Many people that follow the diet recommend that you skip breakfast, and then eat your first meal sometime around 1 pm and your second within the 8 hour window. However, this diet is claims to be just as effective no matter how you set up your 16/8 split. So you can start eating at 6 am or 10pm, it doesn't matter as long as you're done fasting 8 hours later.

Another type of diet within intermittent fasting is known as the 5:2 diet. It requires that you only eat 500-600 calories on two non-consecutive days of the week and then eat normally the other 5 days.

The warriors diet is another variation in which you do a 20 hour fast and 4 hour feeding. This basically works out to a long fast and one giant meal at the end of the day.

Out of these variations the 16/8 or leangains method is regarded as the most sustainable, easiest to stick to, and by far the most popular. It is recommended that you pick whatever time feeding and fasting times you want, but you should also stick to them consistently. This way your hormones can adjust to you new pattern of eating.

Intermittent fasting clearly expresses that fasting is very important, but you may be wondering why? What exactly does fasting do for our bodies? Well certain studies suggest when you fast, human growth hormone levels go up and insulin levels go down. When insulin levels are down your body has direct access to fat stores so it will burn significantly more fat. Also when growth hormone is up you will also burn more fat and build more muscle. Your body’s cells also change the expression of genes and initiate important cellular repair processes.

If performed as intended

It's benefits include prevention of type 2 diabetes

Lower insulin resistance

Reduction in inflammation

Improved Heart Health

Decreased risk of cancer

Increase productivity due to evolutionary adaptations that occur when fasting

Improved Brain Health

Improved clarity of thoughts

and can make us live longer

Okay so now that I've given you all the nuts, bolts, and benefits of intermittent fasting let me tell you all of my thoughts on this diet. When diet's suck I'm the first to say they suck, but to be honest intermittent fasting follows many principles that I agree with.

First of all It's simple, which I love. If you watch my videos you know that I like simple. One of the major reasons people don't change their bodies is because they get stuck in analysis paralysis. It's also known as information overload, or just thinking that you don't have enough information to get started right now. And the only time you can really change your body is right now. The 16-8 method makes it easy to start the plan. It also doesn't require a lot of meal prep and it can fit into anyone's schedule because you can pick which hours you eat. You don't have to eat 6 meals a day so you don't have to sneak food in your mouth while your boss isn't looking. Convenience is another big plus in my book.

Fasting has proven again and again to have amazing benefits for your digestive health, recovery, and body composition. Working out in a fasted state as I suggest in many of my videos helps you burn way more fat than working out after being fed.

Problems:

My biggest problem with this diet is that there are people saying stupid things like calories in/ calories out don't matter on this diet. This is an incredibly stupid and naive statement to make. When the only reason why this plan generally works is because of calories in and calories out.

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Timestamps:

Post Workout Nutrition: 0:20

Calories After Workouts: 1:07

Anabolic Window: 1:19

Building Muscle Meal Examples: 3:01

Burning Fat Meal Examples: 3:47

Extra Calories: 4:30

Let me start by explaining a little about post workout nutrition. The post workout period is a crucial time for you to get the proper nutrients into your muscles. During a workout especially one that involves weight training, we are breaking down lots of muscle tissue. So your muscles need protein because as you know the amino acids that make up protein are the building blocks for your muscles to repair themselves. However, your muscles aren't the only thing taking a beating during your workout. Glycogen stores within the muscles and throughout the body are depleted during your workout as well. These glycogen stores need to be replenished to assist with recovery and prepare you for your next workout. If you're looking to burn extra fat then you may want to wait a little while after your workout to consume carbs so your body can continue burning fat.

A big question that people have about post workout nutrition is how soon after your workout should you consume calories. And there are two answers that people go by today. The science answer and The Bro Science Answer. According to Bro Scientists there exists a thing called an anabolic window. This "Anabolic Window" lasts up to 30 minutes after your workout. And about 5 years ago when I was in college me being the bro scientists that I was, I believed in the Anabolic Window. I believed in it so intensely that during these times I would go to they gym still full from a huge meal, work out, then drink a protein shake, followed by a cell tech hardcore shake. A few times I even puked, so then I would drive home as quickly as I could, make a new shake, and drink it within that 30 minute window.

I have since learned that the real science does not really point to an anabolic window. It seems like all of its support comes from supplement scientists and the bro scientists that learn from them. I'm not saying that you can't have supplements or stuff food down your throat directly after a workout, but what I'm saying is that you really don't have to. As long as you end up getting the same amount of calories throughout the day, eating a meal an hour or hours after your workout will have the same effect. In fact your body is going to be in a muscle growth and repair cycle for 24-48 hours. Also if you're trying to strictly burn fat, then not eating a meal for an hour or so after your workout will leave your body no choice but to use its own fat stores. With an elevated heart rate after exercise this could make a difference in regard to fat burning.

Okay now that the anabolic window is out the way, I want to provide a few post workout meal options. Nutritionists constantly agree that whole real food will always produce better results than supplements. So I'm going to give you an example of what your plate should look like if you're trying to build muscle, and what your plate should look like if you're trying to burn fat.

If you're trying to build muscle your plate should include a starchy carb, 1-2 fists of green veggies, and a source of protein. If you eat meat then chicken breast or low fat fish is a good choice after a workout. If you don't eat meat then you can mix in some beans, peas, hemp seeds, chia seeds, or flax seeds. As far as carbs are concerned I recommend you have starchy carbs over fruits because starchy carbohydrates are more likely to be stored in the muscles as glycogen Where as fruits are used for energy immediately. Examples of good starchy carbs include brown rice, quinoa which is great for vegetarians just make sure you rinse it before cooking, sweet potatoes, buckwheat, Oats things like that. And for green veggies I highly recommend broccoli because broccoli has something known as indole 3 carbinole in it also known as IC3. IC3 has been linked to temporarily lowering your estrogen which could help your gains post workout.

If you're trying to lose weight or burn body fat and you want to eat a meal immediately after your then I would hold my carbs off until my next meal. This way you can consume those starchy carbs in your next meal and allow your body to continue burning body fat while recovering from your workout. So you're post workout plate would still have the green veggies, the protein source, and instead of the carbs you can have some additional fat like coconut oil.

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Military Diet

The 3 day military diet

3 day military diet

Lose 10 pounds in 3 days

Lose 10lbs in 3 days

lose weight without exercise

how to lose weight without exercise

The military diet is a 3 day diet plan that claims that it can make you lose 10 pounds in 3 days. So I'm sure many people are wondering if this plan will actually work or not. Let's start by discussing the details of this plan:

On Day 1 Breakfast is

1/2 Grapefruit

1 Slice of Toast

2 Tablespoons of Peanut Butter

1 cup Coffee or Tea (with caffeine)

Lunch is

1/2 Cup of Tuna

1 Slice of Toast

1 cup Coffee or Tea (with caffeine)

Dinner is

3 ounces of any type of meat

1 cup of green beans

1/2 banana

1 small apple

1 cup of vanilla ice cream

Day 2

Breakfast is

1 egg

1 slice of toast

1/2 banana

Lunch is

1 cup of cottage cheese

1 hard boiled egg

5 saltine crackers

Dinner is

2 hot dogs (without bun)

1 cup of broccoli

1/2 cup of carrots

1/2 banana

1/2 cup of vanilla ice cream

Day 3

Breakfast is

5 saltine crackers

1 slice of cheddar cheese

1 small apple

Lunch is

1 hard boiled egg (or cooked however you like)

1 slice of toast

Dinner is

1 cup of tuna

1/2 banana

1 cup of vanilla ice cream

So will this diet work? Depends on what you mean work. Will it make you lose weight? Yeah it'll make you lose weight. Don't get too excited yet let me explain.

For day one the military diet claims to give you 1400 calories, but unless you are going to be pan frying a very fatty piece of meat, according to my calculations that number is closer to 1300 calories. On day 2 they say that you get 1200 calories and on day 3 they claim you get 1100. Both of these numbers seem accurate and match what I came up with.

I don't know how much you know about calories, but all of these numbers are pretty low. In fact this is a very low calorie diet, and that is the ONLY reason why it works. It has nothing to do with the food they tell you to eat, or how the meals are organized, it works simply because of being so low in calories. And when I say that it works I mean unless you weigh under 120lbs your going to lose weight on this diet. That's not necessarily a good thing.

This diet is basically a high protein, low calorie diet which is nothing special. As long as you spend three days eating under 1200 calories you will probably lose weight Military diet, atkins diet, standing upside down on your head diet. You're going to lose weight almost no matter what you eat if the daily totals are that low. The military diet demonstrates this with the poor nutritionless meals they recommend.

Common sense should tell you this is definitely not a healthy eating plan.The acsm or american college of sports medicine also does not recommend that you go under 1200 calories if you're a woman and not under 1800 calories if you're a man. They proceed to say that self starvation will actually slow your metabolic rate significantly. So almost all men and most women will be slowing their metabolic rate during this diet.

Which brings me to one very important question for you: what happens after the 3 days? You're just going to take the results you earned, put them in your pocket, go pig out and call it a day? What do you think happens at the end of these 3 days of deprivation. Or were you really under the impression that you would keep the weight off. Why don't you just start brushing your teeth for only 3 days, and showering for 3 days. I mean I'm sure the rest of the time you should smell fine.

Also you probably won't lose 10 lbs in the three days. I'm willing to bet that claim came from a very heavy man that was used to eating a lot more. So most men and especially women will probably not lose 10lbs in the 3 days. And to top that off a lot of the weight lost will be muscle and water weight. I'm pretty sure people go on diets to lose body fat...yeah

Getting your body to look the way you probably want it to look does not take 3 days. Just like smelling clean doesn't take only 3 days of effort. You have to put in a consistent effort every day to stay clean, the results from showering don't last forever. So to answer your question once and for all, can you lose weight on the Military diet yes. And you can also lose weight from eating 240 pieces of gum per day.

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Timestamps:

#1 Create a calorie deficit 2:25

#2 Eat meat and green vegetables 2:44

#3 Avoid sugar 3:09

#4 Exercise 3:54

#5 Stop falling for magic fills/fake promises 4:40

How to Lose Belly Fat

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How to burn belly fat fast

You can't lose strictly belly fat or burn fat from any other specific isolated part of the body. Fat burns away from your whole body evenly.

So lets re phrase the question. When you say you want to lose belly fat, you're really saying you want to lose body fat. And when you say you want to lose body fat you're literally saying you want your body to use its own fat for energy. So the real question your asking is, How do I get my body to start using its own body fat for energy? And If you've tried and failed at burning your belly fat before I'm sure you may be wondering if it's even possible for you to lose this belly fat.

Well I'm going to prove to you that it "is" possible and you can do it. I'm going to use a hypothetical example to prove my point: If somebody that is overweight, gets stranded on an Island with no food and is starving:

1 Their body would only be using stored body fat for energy because no other energy would be available. There's nothing to eat.

2 If this person "starved to death" he/she wouldn't die overweight, this person would be severely underweight.

Now I"m not saying that I want anyone to starve themselves, but instead I'm using this example to show you

1. It's possible for anyone and everyone to burn body fat down to a very low level

2. And to gain access to our fat stores and begin using fat for energy we need to be sure that we limit other energy options for our body to choose from. Our body loves using carbs and glycogen for energy. That's why so many low carb diets work. It's important that we don't eliminate carbs completely because we will run into all kinds of problems. However it is also very important to limit them to gain access to our fat stores.

5 Failproof Steps:

1. Create a calorie deficit. You have to eat less calories than you burn. You can do that by eating less or burning more through exercise. Anyone that tells you that you don't have to limit calories when trying to lose weight and burn body fat is telling you that you that the laws of physics and mathematics don't apply to you.

2. Eat Meat and green Vegetables. Why do I say eat meat and vegetables. Well because Meat is protein, and your body does not prefer protein as its main source of fuel. So eating protein within a reasonable amount won't block you from burning fat. And green veggies are very low calorie, and give you almost all of the micro nutrients you need.

3. Avoid sugar. Including fruit, and try to limit starches only to workout days. The best time to have your starches is after your workout. If you feel depleted then throw in some starches for breakfast and/or before your workout in addition to those that you have after working out. On days that you don't workout don't eat any starchy carbs. Carb cycling like this is the most effective way that I have ever found to burn massive amounts of fat.

4. Exercise. We want to accomplish two things with exercise when trying to burn fat,

1 we want to build muscle through weight training because muscle burns fat even at rest.

2 We want to get our heart rate up by exercising at high intensities to create more of a calorie deficit.

I recommend at least 3 days a week of weight training with the goal being to progressively increase the weight load, hit failure, and increase muscle mass. I promise you ladies, it's not that easy to get jacked by lifting weights.

I also recommend at least an additional 3 days a week of cardio, preferably hiit, and first thing in the morning on an empty stomach. If you can't do it first thing in the morning on an empty stomach do it at the end of your weight training workouts.

5. Take MASSIVE ACTION! Stop looking for the magic pill, stop looking for the easier way out, stop falling for bullshit promises from less ethical people in my industry. You're not going to beat nature. To get the results you want it comes down to choice.

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cardio before or after weights

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In today's video I am going to be talking about if you should do cardio before or after weight training. This question is most often asked by people looking to get the most amount of fat burn out of their cardio program. Obviously we would like to do that without sacrificing precious muscle mass.

Since we're trying to get to the bottom of the most effective way to time our cardio program. We want to make sure that doing the cardio is actually burning fat. Doing the cardio before your workout, unless you're working out on an empty stomach, is going to burn a mix of carbs and dietary fat. That means that you're essentially going to be burning what you ate earlier that day during your cardio workout not fat. In fact it'll probably take you a full half hour to just start burning body fat especially with steady state cardio.

The other downside to doing cardio before a workout is also related to the fact that we're going to be burning the food we ate instead of fat. The food we ate, and the stored glycogen from previous meals was going to be valuable fuel for a beast mode workout. All I got to say is good luck with those squats after an hour of running.

You're probably already thinking that cardio after the workout is the only way to go, but I haven't even mentioned the biggest benefit to doing it after rather than before. You see when you're doing cardio usually your goal is to burn body fat, and glycogen is like brick wall between you and you're goal. Imagine that there's a very busy highway and every car on this highway represents glycogen. There's a cross street with a yield sign where cars are trying make a turn and get onto this highway. These cars represent your fat cells. While all the glycogen "cars" are zooming by the fat cell "cars" are just sitting there at the stop sign waiting their turn. Occasionally a fat cell "car" gets through, but for the most part when the glycogen cars are around the fat's not getting through.Finally once there are no more glycogen cars the fat cell cars start going through one after the other at a much faster rate.

What all that means is that your body, which in this case is the highway prefers to use glycogen for energy. Meaning if you do cardio before your weight training you're probably going to be using mostly glycogen to supply the energy. Fat cells on the other hand will be at the "stop sign" and will get used here and there at a low rate. Once all the glycogen is gone that's when we start burning fat at a faster rate. Well how the heck do we get rid of all that glycogen?

Glycogen happens to be the body's go to fuel when lifting weights, and whats even more awesome is that when you weight train glycogen is converted used for energy in mass quantities. So you're going to burn right through that glycogen quick. After an hour or so of intense weight training you will have probably depleted the majority of the glycogen in your body. This means that directly after the weight training would be an ideal time to start cardio because now you're body will have no choice but to burn fat at a higher rate.

If you still only want to do cardio before you're workout then just understand that your going to run into a couple roadblocks. The major one is that your strength and energy levels are going to be depleted if you do a full out cardio session. The only time to do cardio before a workout is as a warm up at a low intensity. You don't really need longer than 10 or 15 minutes to warm up.

Whether you do a HIIT workout or a steady state cardio workout you're still going to burn more fat after weights because you'll be in a glycogen depleted state. I prefer a HIIT workout because you can usually get the same if not better results than steady state cardio in half the time. An example of steady state cardio would be jogging on a treadmill, where as an example of HIIT cardio would be sprinting or boxing at a high intensity. Again you'll burn more fat doing either one directly after weights, but I just prefer HIIT, it saves time.

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muscle building supplements

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In today's video I will be discussing which muscle building supplements I was taking and I will also reveal which ones are useful and which ones are useless. Before I get started I would like to say something that will be a reoccurring theme throughout this video. Can supplements help? Yes. Do you need them to look the way you want to look? No. Supplements are just there to save time and maybe account for 5% of your results...Maybe...Probably not. On that note...here we go

First up is protein powder. So many times I've been asked by people that don't know about what it takes to build muscle if I take protein shakes. As if it's so potent that if you drink a couple shakes your muscles will swell and get enormous. This is obviously far from the truth. The truth is that the most common type of protein powder used is whey protein powder. And whey protein is derived mostly from cows milk. So if you know that you're not going to get huge muscles from drinking cow's milk and eating cheese all day then what makes you think that you're going to get huge muscles from drinking protein shakes?

Also this brings about another point. There are people out there that think that protein shakes are unhealthy, but those same people are drinking milk and eating dairy products. Which means that you're getting you're dose of whey protein anyway. If you hate whey protein so much then you can get egg protein, plant protein, and many more. But I promise you that whey protein is not that bad.

I always liked 100% gold standard whey protein by optimum nutrition. And by the way I'm not sponsored by any supplement company. The gold standard protein has been voted number one by meat-heads everywhere so i tried it, liked it, and it worked well for me. But honestly any other protein powder would've have probably served fine as a meal replacement.

BCAA's or branch chain amino acids are really great at keeping your body anabolic which means building muscle. The opposite of that would be catabolic which means breaking down muscle. It's great to take some BCAA's pre or post workout and before bed would be a really great time to take some. Taking Branch chain amino acids can help increase protein synthesis.

Creatine is great to boost your strength and break through plateaus. Many times it does give you a bloated appearance because it will cause you to retain more water. However, this will give you a boost of energy and strength and get you working out harder. There's different types of creatine. Creatine Monohydrate is the basic kind that has been researched the longest and has had great effects on me. Kre alkalyn is another type of creatine that you don't have to cycle. Kre alkalyn never worked for me, but I know some people that love it because it's supposed to give you all the benefits without the water retention. If you wan't to get huge and don't care about bloat get some cell tech hardcore. Always made me gain like 10lbs. Cell tech hardcore is probably not the healthiest, but bodybuilding's hardly about health anymore, its about the gains right!

Next take a Multi-Vitamin/multi mineral supplement. Because if you're American chances are you're not getting your vitamins from fruits and veggies.

Fish Oil is great for the joints and prevents heart attacks. So take it.

Beta alenine and L arginine are all you really need for a pre workout. occasionally you should throw in a pre workout or nitric oxide supplement to do an intense workout, but if you take pre workouts all the time they lose their effectiveness in amping you up. L Arginine will help give you a huge pump and beta alenine will lower lactic acid buildup in the muscles. Which is pretty much all you need.

List of things you shouldn't be taking:

Fat burners joke industry and dangerous

Pre workouts with dosages way over what you need for the day. Trainer story.

And pretty much anything else I didn't mention today.

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how much protein to build muscle

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How much protein should I consume

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How much protein should you be eating

How much protein do you need to build muscle

Bodybuilding Bro's have researched the answer to this question since the dawn of the first meat head. For anybody looking to build muscle it seems the number one question on their mind is how much protein do I need? This question would be a lot easier to answer if the supplement industry would stop trying to have protein come out of our ears.

Before you fall for the trick that you need tons of protein to build muscle faster, understand that getting anything past 100% the amount of protein that you need will not speed up results at all. So even if you eat twice the amount of protein that your body needs you won't gain more size due to the fact that your muscles had extra protein for repair.

The USDA recommends that for the average person you need .4 grams of protein per pound of body weight. Now keep in mind this is for people that are inactive, and not a recommendation for people that are doing weight training especially at a high level. When you are doing weight training you're purposely attempting to tear and break down muscle tissue. So you need more protein to repair all the damage you cause. This is where my research took me next.

After all my research I found that if you are doing resistance training you need to eat anywhere from 75% to 100% of your body weight in grams of protein. So that's .75-1 gram per pound of body weight.

Now that I told you what the research has said I would like to add my opinion on the topic. As long as you're lifting weights for a couple hours a week and you're goal is to gain muscle just eat 1 gram of protein per pound of body weight. That has been what has always worked for me.

But what about kidney disease. There has been a lot of negative associations with high protein diet due to claims that such diets cause kidney disease. Well I'm here to tell you you've been fed a lot of lies. The truth is that there are no studies showing harmful effects of protein in people who don’t have kidney disease. Did you get that guys 0 studies 0.

The two main risk factors for kidney failure are high blood pressure and diabetes. A higher protein intake improves both. So even if the increased protein has a harmful effect on the kidneys (which there is no evidence of), it appears to be outweighed by the beneficial effects of lowered blood pressure and blood sugar.

That being said There is still almost never a reason to go above 1 gram of protein per pound of body weight. Don't forget that protein can still be stored as fat just like any other macro nutrient. So going too far above 1 gram of protein per pound of body weight may result in gaining fat.

Try to have a lot of protein in both shakes and meals directly after your workout. Because that is one way you can actually increase protein synthesis. You can have a shake and have a meal 30 minutes after the shake. Don't worry chances are you're body will use all this energy and not store it as fat.

Protein is the macronutrient that our body uses to repair broken down muscle tissue, but that does not make it the most important macronutrient for building muscle. For me personally Carbohydrates played the biggest impact on whether I would build muscle or not. If I did not have a ton of carbohydrates every couple hours my body would become catabolic and would not build muscle so effectively. I would have days with more than 400 grams of carbs to put on muscle, and counting protein was something that I never did when I actually learned that building muscle on my body had a lot more to do with carbs. You may not build muscle like I did from carbs, but understand that every macronutrient is extremely important when building muscle, not just protein.

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How to get rid of man boobs

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Gynecomastia is swelling around the bottom of the chest that makes a mans chest look more like breasts. Many times this is called man boobs, but fat on the chest and gyno are two completely different things. Gyno is caused by a hormonal imbalance. Either too much estrogen or not enough testosterone. It's most common in teenage boys and dudes that take steroids.

60% of Teenage boys get it from puberty, and chances are that it will go away within a couple years. Generally speaking this condition will many times resolve itself by the age of 18 and reoccur again after the age of 60.

With steroids we have a huge influx in testosterone and our body tires to balance us out by pumping out more estrogen. Usually after you stop taking the steroids your body and hormones will go back to normal. However, sometimes it doesn't. Especially when you take them for an extended period of time and don't cycle them properly.

To prevent this problem in the future and avoid it entirely stay away from things that mess with your hormones. No performance enhancing drug is worth the cost if the cost is fluctuating hormones. I'm not saying that you can only get gynecomastia from taking steroids, but I am saying that if you take or are planning on taking steroids this is an issue that you can run into. Bottom line don't take steroids they'll mess you up sooner or later.

Before you assume that you have gyno, make sure that your body fat percentage is low enough. "Man boobs" are are not always cause by gyno, and are many times caused by too much body fat around the chest. 75% of the time people that claim to have gyno can get rid of it with diet and exercise.

To fix the problem you have to lower your body fat percentage below the 10-12% mark. Once you're between the 10-12% mark, you can test yourself for gyno by pinching around your chest with your hand. As you get closer to the nipples If you still have fat and inconsistent tissue around them then you may just have gyno. However, many times just losing fat from your whole body will result in a decrease of fat around your chest as well.

Now If you actually have gynecomastia, then what exactly can you do to get rid of it. Well unfortunately this is one of those things that you can't really solve with just exercise and diet alone. If you have chest fat, you can burn that right off with a proper diet and exercise program. However tackling real gyno is not so simple. There are pills out there that you can take that specifically target the mammary glands, but these don't always prove to work the way they promise.

You can do the most epic chest workouts week after week and the issue will persist. In fact the muscles that you're building may even bulk the area and cause an even worse apearance. The only known effective solution is surgery.

Many people that just have the fat removed may have it reoccur in the future. So make sure if possible that you get the whole gland removed, so you don't run into this issue ever again.

Do not forget that 75% of the time this is an issue you can fix. So try to fix it with diet and exercise before you jump the gun and assume you have Gyno. I don't recommend looking into surgery if you haven't already taken your body fat percentage to at least 14%.

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Love handles are a very common problem for so many people trying to lose fat. When we have excess fat in this area around your lower abs and love handles, it's commonly known as a muffin top. Which sounds tasty and delicious, but in reality there is nothing sweet about the muffin found above your belt line. The muffin top is also known as the spare tire because it looks like you're carrying a spare tire around your lower abdominal and back area.

Our body loves to store fat in medial areas of the body, and doesn't really like to store it in distal areas. What this means is that our body tends to accumulate fat closer to the midline and center of the body, which translates to lower belly fat and love handles for guys and butt and upper thigh fat for women. When fat is stored close to the center of our body rather than distal areas like the hands our body uses less energy to keep it around. For our bodies survival mechanism this is a win, but for our plans to walk around shirtless on the beach this is a major defeat. The good news is that we can turn this situation around, and we don't have to accept love handles or a muffin top.

I'm very pleased to see that a number of you tubers have already made true honest videos about this topic. However, these videos are still outnumbers by other videos, online articles, and magical products that deliver false information on this topic. There are tons of online cookie cutter workout programs that include transverse movements like wood chops, Russian twists, and cable rotations to target the love handles and the muffin top. And yes these exercises will help you burn a small amount of calories, and they will help you build some muscle under the fat. However, they will definitely not come anywhere close to being the determining factor of whether or not you lose fat in these areas. For some reason people still think that you can crunch away abdominal and lower back fat. But this has proven again and again to not work.

Any true fitness professional will tell you that there is no way to target a specific area for fat burn. Unfortunately because our body prefers to store fat closer to our center line, it's usually going to drop every bit of fat from distal areas of our body first, before starting to use the fat from your spare tire area. That's okay though as long as you have a solid eating plan and fat loss specific workout plan in place, and you stay consistent and persistent with it you're body will eventually start feeding off that medial fat. So the only solution seems to be to burn fat from your whole body rather than concentrating on one particular area.

Although I have other videos that talk about how you can lose body fat, I'll quickly mention a couple simple tips that you can use to start burning body fat today. Number one and most important is in the area of nutrition. It doesn't matter if you burn 5,000 calories in one workout if your eating 10,000. The most efficient way to lose body fat is to create some form of a calorie deficit. You can do this by lowering overall calories eaten throughout the day. Intermittent fasting and carb cycling are two of many different ways to lower the amount of calories you eat throughout the day. Make sure all your food comes from unprocessed filling single ingredient sources. and one thing that I want to make sure you guys don't do is completely eliminate any specific macro nutrient like protein, fat, or carbs because all of these are necessary for an optimal functioning body. Remember the key is to limit not eliminate.

By limiting caloric intake you will coax your body to use the energy found in your love handles since it will be getting less energy from food. Make sure you don't cut your calories too low either. The goal is to burn fat at the highest amount of calories possible. This way you have plenty of room to cut calories back as you plateau. On top of tweaking your eating plan you should incorporate heavy weight training workouts and high intensity interval training workouts. I recommend at least 3 days of each when trying to burn fat.

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Timestamps:

False Information: 0:20

Address The Root Cause: 1:30

You Can’t Target Fat Burn 1:58

Conserving Energy: 2:30

Lifestyle Modification: 3:15

Pay Attention!: 3:49

Lasting Results: 4:17

Guys this is a video that I absolutely had to make because there is some serious bullshit info on this topic all over the internet. When I searched youtube for how to get rid of a double chin I was shocked to find that all the top videos were giving advice that will never ever work. Each video offers its own piece of completely incorrect information. One of the videos has you doing all kinds of stupid stupid exercises. You can even buy a crunch machine called the neck genie, genie..you know the magic blue guy that can make three wishes come true. Yeah u can buy one of those for your double chin. Another video has a bunch of stretches for muscles that are probably already weak and loose. Another one has you wrapping your head with what looks like the neck version of the body wrap which BTW the body wrap is also a complete scam. And of course the misinformation can't be complete without including advice that has you applying all kinds of juices fruits honey eggs and magic potions to the problem area. None of these solutions work. None. Especially in the long run.

To fix any problem we want to first identify the root cause of the problem.

For the people looking to lose their double chin, if we were to dig a little I'm willing to bet that the problem is probably not only limited to their chin. The same people that searched how to lose my double chin, have also probably searched how to lose my arm fat, how to get skinnier legs, and how to lose belly fat when the answer to all of these is the same thing. You have to reduce fat from your whole body, you can't target fat burn. When you lose fat you lose it everywhere and there's no way to burn fat from any one specific section. Your double chin is excess fat on your face, and if you have excess fat on your face I'm willing to bet you have excess fat on your body as well. By lowering your overall body fat percentage the double chin should go away. The good news is that proximal areas of the body, proximal means further away from your center so your hands, feet, and face will usually lose fat first. The reason for this has to do with conserving energy, it's a lot easier and energy efficient to hold a weight on your back or in the center of your body then it is to hold it in your hands. I'm not get too far into this, but the point is that your face and chin will be one of the first spots to lose fat.

But you'll never lose any fat from your face or chin by doing neck crunches and face exercises.Why in the world would neck crunches help you lose fat from your chin if we already know for a fact that regular crunches don't make you lose fat from your stomach. At best you'll be building muscle under your double chin, and possible cause it to protrude even more. The problem is that a lot of you just don't want to hear the only real solution to this problem. And that's lifestyle modification through diet and exercise. You have excess fat on your body, and that is the root cause of the problem. Your excess fat has probably been caused by making poor diet decisions and having a low activity level. Doing this is not going to increase your activity levels very much. You're going to be way better off doing squats for your double chin than doing some stupid neck exercises. Pay attention to everyone of these people that are showing you these neck and face exercises, they don't have a double chin because they have a low body fat percentage. Not because they do a double chin workout program.

You need diet and exercise modifications. That doesn't mean that you should go on some diet and try to lose fat as fast as possible and then hop right off the diet and quit exercising. Because your double chin will come right back. The only permanent solution to not having a double chin for life is to remain active and have a sensible diet for life.

I have to diet and exercise, that's soo hard there must be an easier magical way. U know what go ahead.

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The carb cycling diet is one of my favorite diets because it is one of the fastest way to burn fat while retaining as much muscle as possible. Most people don't know that carb cycling is actually a form of ketogenic dieting. The ketogenic diet is a diet that is lower in carbohydrates, which makes our body convert more dietary fat and body fat in to keytones in the liver. Which it then goes on to use for energy. Like I've said in many of my videos the human body prefers to use carbs as its primary source of energy. You're body won't produce too many keytones on a high carbohydrate diet, because your body won't need extra energy from fat due to the fact that its getting its energy from the more preferred carbohydrates.

The only way for our body to use more fat for energy is by not having its preferred source there all the time. Eliminating carbs completely, however can have many drawbacks on our health and well being. Protein, carbs, and fats are all important and necessary for our body. So in comes the cyclical ketogenic diet aka carb cycling and also known originally as the anabolic Diet.

There are many different approaches to carb cycling, but the general idea is that At some points of the week you're going to have a high amount of carbohydrates, and at other points of the week you're going to have a low amount of carbohydrates. Setting up the high carb and low carb splits will vary from one plan to the next. Some people may have very small changes in the amount of carbs they have from day to day. An example of this would be to set up a low carb, medium carb, and high carb day. Let's say 300 grams of carbs on high carb, 250 grams of carbs on your medium carb, and 200 grams of carbs on your no carb day. Another more advanced approach would be to do a High carb, low carb, and no carb day. The way that I like to set this kind of split up is by having a high amount of carbs on my high carb day, which for me would be somewhere around 400 grams, I would have one third or at the most half that amount for low carb day, and then try to get as close to 0 grams as possible on my no carb day and then repeat. An even more advanced approach would be to just cycle between high and no carb days. Or take it even a step further and do high, no, no. I don't really recommend having any more than two no carb days in a row.

Make sure you don't jump to any extreme carb restrictions. An example of this is doing a 800 calorie diet when you could lose weight and maintain a better body composition with a 1500 calorie diet. Jumping to an extreme will not help you lose weight faster, in fact it'll probably backfire. Also in case you're wondering what kind of food you can eat on your no carb day, some great options are fish, chicken breast, ground turkey, protein shakes, Steak occasionally, and you can also have healthy fat sources like avocados, coconut oil, olive oil. and fatty fish like Salmon. For carbs make sure you are eating good sources of carbs like oats, brown rice, and sweet potatoes and avoid the junk food carbs. You can incorporate one cheat meal on one high carb day in the week, but that's it one cheat meal.

You may notice that your strength and energy levels may go down while dieting like this. In fact you may feel like straight up garbage in the beginning. Understand that a lot of people feel this way when creating any kind of a calorie deficit. You're body will take a little while to adapt to using fat for energy instead of carbs. So the first 2 weeks can feel miserable. Give your body some time to adapt. A good idea is to plan your high carb days the day before a heavy lifting day, because this way you have stored glycogen available for your heavy lifts the next day.

If you have no idea how many carbs to have on each day, try using a calorie calculator to find your maintenance macros and then add at least 50 grams of carbs to get the number for your high carb day. I'll include a calorie calculator in the description. Once you have your high carb number you should be able to figure out your low carb day. No carb day is obviously no carbs. After doing a carb cycling plan you may need to do some reverse dieting

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lost weight and gained it all back

Post diet weight gain

The goal of reverse dieting is to prevent fat overshoot while trying to regain the lean body mass that is largely responsible for an increased basal metabolic rate. There are many people that say that reverse dieting is completely useless and others that take it to the extreme and have people reverse dieting for as long or longer than they were actually dieting for. I think both of these approaches are wrong. And the answer lies somewhere in the middle of the two. Just like we wouldn't want to cut calories drastically, we don't want to increase them drastically either. So we do need some sort of reverse diet after prolonged calorie restriction. On the flip side of the coin the metabolism is very adaptive and does not take anymore than a couple week maybe a month and half at the most to adapt to maintenance levels. So really long reverse diets except maybe in very rare cases are completely unnecessary.

I want to start this video by talking about the problems associated with cutting calories too low for extended periods of time

Thermic effect of food will go down, which means you won't be burning as many calories from digestion because obviously your not going to be digesting as much food. You will also experience a loss of muscle mass. These two alone account for the biggest loses to your metabolic rate. That's interesting to note because just by eating more good food and building more muscle we can have drastic effects on increasing our metabolism.

Another adaption that occurs on restrictive diets is an Increased efficiency of your energy production system which means that you're body becomes better at converting food and body fat into energy. After dieting for an extended period of time your body will be very good at using and preserving every bit of the food you eat. Which is great for survival, but not so great for fat loss.

Reduction in your thyroid hormone and leptin levels. These regulate your metabolism, and when leptin is low your appetite increases. Many times after dieting for a long time your hunger signals are out of control. And you'll be able to eat and eat and eat largely due to very low leptin levels.

Other things that staying in an extremely restrictive calorie state can lead to include:

Eating disorders induced by dieting

In diets that are too restrictive women can lose their menstrual cycle

Both men and women will experience lower libido

Reduction in fat oxidation

emotional distress and depression

All of these adaptations set the dieter up for a phenomenon known as post-starvation obesity, or body fat overshooting. Or to put it simply you go right back to being fat because at the end of the diet the individual is left with a repressed metabolic rate, and an overwhelming desire to eat.

To say that metabolic damage, metabolic slowdown, metabolic adaption, whatever the hell you want to call it to say that it doesn't exist is either perpetuated by ignorance or inexperience. Your metabolism will slow down on restricted diets this has been proven, and I've seen it in many clients. However, to treat it like an irreversible condition or a condition that at minimum will take several months to fix is a a little extreme. There is nothing permanent about your metabolism slowing down. As long as your behaviors change your metabolism will change too. In studies like the Minnesota Starvation studies and Even in anorexic studies when people recover their original body composition their metabolism recover as well.

Everyone of them has reduced their body fat % to a low that is not normal nor healthy, and if you want to stay at 5% body fat forever you may have a body image disorder. Every natural bodybuilder at the time of their show has slowed their metabolisms down from where they were when they first started dieting. The really cool thing is that anyone can shoot their metabolism right back up by increasing their calories to their new maintenance levels while simultaneously building back muscle, and extremely lean people have to normalize their body fat % as well. Bodybuilders for example many times go below the normal healthy body fat %, so after a show almost every bodybuilder should increase their body fat percentage as the lean body mass percentage increases at the same time.

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The secret for the quickest way to burn fat is right in front of our faces everyday. We all know what needs to be done to burn fat yet we continue looking for faster and faster solutions. IN no time we're chasing magic pills.

And we end up trying all kinds of other overnight fixes because they're easier and faster than the daily hard work that's required to see the results you want.

The solution is right in front of our faces all the time, but it requires hard consistent work over the course of your life. which if you're anything like me, I'm pretty sure you're hoping that's going to last a while. So you have to develop the habits that you can implement for the rest of your life to burn fat and keep it off. The quickest way to lose weight is by losing it once, entering maintenance, and keeping it off forever. Not by jumping on a program that we drop 1 month later and gain all the weight back.

So I'm going to run through the things you have to do every day every week to see what you want to see in the mirror everyday and every week.

Focus first on what you're stuffing down you throat. Let me make this simple. There is no magic food that you don't know about that the people with six packs know about. So stop looking for it. Again, If you stop looking for the quick fix that doesn't exist you'll see the solution right in front of your face. The answer has already been found. Eat foods with one ingredient, for example a yam is a yam. Cauliflower is cauliflower. Brown rice is brown rice. Chicken breast is chicken breast. Cod is cod. Do you guys see where I'm going with this. Season your food for taste. Go crazy with seasoning. Eat foods with one ingredient and I promise you chances are you won't want to eat so much of it that you go over your calorie allotment for the day.

Try to eat at least four times a day when trying to lose weight. Eating more often will increase your metabolism.

Mix up your energy macros on different days. You're energy macros are Fats and Carbs. You want to give your body both, but you also want to have days where you eliminate each. This way you develop metabolic flexibility. People that eat carbs all the time don't use fat as efficiently.

Mix in a couple no carb days throughout the week. This way you're body has to become more efficient at using dietary fat and body fat as energy. If you think that what I just said means don't have carbs at all then your an idiot. Not being able to properly metabolize carbs is just as bad as not being able to metabolize fat so mix it up.

Last thing with nutrition. You won't have to portion control too much when eating foods with one ingredient because they are very filling due to the fact that they are high in fiber. However, I am including a link below that explains how you can use your hands for portion control. You're hands guys, Its easy, no excuses.

http://www.drew-fuller.com/visual-por...

As far as exercising. General rule of thumb if you want to burn fat exercise a minimum of 5-6 days a week. If you want to not gain fat or maintain your sexiness then exercise at least 3x a week. I know there's different intensities of exercise I'm just giving you a generalization to shoot for based on the hundreds of people I have worked with.

Lift heavy weight. It not only burns way more calories faster than light weight, but heavy weight training also helps you build muscle and release more of the essential hormones you need to burn body fat.

Perform a mix of steady state cardio and Hiit cardio.

If you're really doing high intensity cardio at a maximum intensity level it will almost always burn more fat than long duration steady state cardio. However, you're body does need a rest from the high impact usually associated with HIIT Training.

Lastly and most importantly exercise on an empty stomach at least 3 days a week. This will not only help you develop better metabolic flexibility with the usage of fat, but it will also burn 300% more calories from fat, because to put it simply you won't have any food to burn. After you're done with these empty stomach workouts, wait 30 minutes before you eat because your body will continue burning fat.

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Today I'm not going to be talking about fat loss, but I am going to be talking about how you can get some big giant biceps!

You may be thinking, what qualifies you to give me advice on how to get bigger arms? Well when I started working out, I did not have very big arms, and now I have a lot bigger arms. Boom there you go.

When I first started working out I was interested in two main muscle groups. The biceps and the abs. So I did a ton of experimentation with all different types of bicep exercises and bicep growth strategies. I’m not going to bring any bodybuilders, references, or studies into this video because all I can accurately tell you about is my own personal bicep growing experience. To be truthful, that’s really all anyone can tell you about. There is a major problem with the strategy of applying one solution that worked for an individual to a large group of people.

The problem is the fact that we’re all different so you’re going to have to work what I give you into a plan that works for you. Some people have developed their biceps like me, and other people developed them completely differently.

My biceps grew the most from doing 3 major things.

#1 Heavy ass weight.

#2 Preacher Curls.

#3 Supersets and dropsets.

Lets start with the very first one and probably the most controversial of the three. Heavy ass weight. When I used to do bicep curls, I can tell you that my form was far from perfect. I would grab as heavy weight as I could to do roughly 5 good curls, the next five could range from slightly sloppy form to a full out Harlem shake.

I know I get it, everybody is saying that you have to maintain perfect form...

and you should be isolating your bicep and using only your elbow joint... and keep your elbows tight to your ribs... That is not what worked for me.

I am not suggesting that you come into the gym and grab the heaviest weights that you see, and start throwing them around. All I’m suggesting is that you don’t fall for that trap of standing there with 30’s week after week concentrating on your perfect bicep curls and not seeing any results. Look If the perfect form curls aren’t working for you all I’m saying is grab a weight that you start off performing with good form, but by the 10th rep you have to cheat to get it up. If you don’t have to cheat at all then you’re not hitting failure, and I have found that failure is the #1 way to get muscles to grow.

The 2nd thing that helped me big time was preacher curls. Preacher curls do an incredible job at isolating your bicep. This makes it easier to know that your shoulders are not involved in the curl. The preacher curl will keep your form In check for you as you use heavier weight. There is also just something about it that has always helped me build bigger biceps. When you’re doing the preacher curl you can really feel it working. I’ve always felt it more than just doing curls standing up.

Last but not least are supersets and dropsets. Supersets were very important for growing my biceps. I used to like to start with a heavy inward grip ezbar preacher curl for 10 and then superset with a wide grip ez bar curl for 20 reps with a lighter weight. By the way in case you’re wondering what my workout structure for biceps was, I’ll give it to you, but understand you may have to do something entirely different to stimulate your biceps. For Me it was a total of 6 heavy sets after warm up. And then 3 more sets after that I did either with supersets or dropsets. Generally for biceps I always shot for 10 or more reps.

There are other things that I didn’t talk about today because you guys have already heard the majority of them 500 times. Things like supinating your hand or turning it over as you come up to work on the peak, trying to only use your elbow joint, lowering the weight slowly, and focusing on your biceps working the whole time.

One thing that I do want to say is that you will never build big biceps without a big diet plan. When I was trying to build bigger muscles I was sometimes eating up to 9 times a day. I was waking up in the middle of the night to have a whole milk protein shake.

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How to get big biceps | how to get bigger biceps | bicep workouts for mass | How to grow biceps | best bicep exercises | How to build biceps | best arm workouts for mass | how to get big arms | best workout for biceps |

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Timestamps:

What is Tennis Elbow?: 0:20

A Different Approach: 1:02

Another Cause?: 1:21

Recovery & Scar Tissue: 1:57

Strengthening Exercises: 2:36

Wrist Extension: 3:27

Supination: 3:56

Your tennis elbow treatment can be effective or completely useless depending on the choices you make during your rehab. Tennis elbow is usually experienced as a pain in the forearm right near the outer part of the elbow. There are many tennis elbow symptoms, but almost all of them involve tenderness in the forearm.

How most people treat tennis elbow is a little different than the way, we should treat it. Currently most physical therapist will be hugely into a combination of manual therapy, lots of stretching, a little exercise, and some electric stimulation.

This often times is ineffective because we should primarily be doing the opposite. We should be doing a ton of strengthening, a descent amount of manual therapy, and almost NO stretching.

Before we jump to the conclusion that our tennis elbow is due to weak muscles around the elbow we want to check the rest of our kinetic chain. Just because we have pain in our forearm does not immediately mean that the muscles in the forearms aren't strong enough to resist the force that's coming through them. The problem could stem from a postural deviation higher up. For example shoulder protraction. If you slouch and your arms are always rotated inwards you will stretch the forearm extensors, and continue stretching them until you fix the shoulder protraction. I already made a video of how to fix shoulder protraction that you can check out here.

https://www.youtube.com/watch?v=xK3zE...

This is not to say that you should not try strengthening your wrist extensor muscles anyway. It could totally be a problem with weakness in the extensor muscles. So if you're posuture is in good standing you may have to strenghten your extensors.

The 1st step for rehab:

Try to break up the scar tissue first through manual massage. You can use a muscle stick to do self massage if you want to save money of phsyical therapy bills that will rack up.

Here's a link to a stick that you can use to perform a self massage on your outer forearm:

http://www.amazon.com/Athletes-18-Too...

Scar tissue is one of the major reasons for the injury recurring. People seem to know more and more that massage breaks up scar tissue. However, people seem to forget that in the process of strengthening a muscle with even mild weight training we are literally breaking down muscle tissue. So strengthening the muscle is another way to break down the scar tissue. I've rehabbed so many injuries, some of them major injuries after surgery, with weight training and no massaging. So I come from the mindset that breaking down a scarred up muscle through weight training is more effective than massaging.

We want to strengthen the muscle effected by this condition. Usually there will be pain during wrist extension and supination. (Supination is when you turn your hand over). Therefore we want to work the muscles that are assisting these movements. This way we can strengthen and tighten those muscle back up. This will relieve a lot of pain.

One of my favorite exercises for this is done with a wrist roller. You lower the weight slowly and roll it back up. It may be too intense at first to roll it back up. If that is the case then just start rolling it down. Try to work your way up to being able to do this a couple times with really light weight. Don't attach more than a 2.5lbs in the beginning. I will include a link for a wrist roller that you can buy off of amazon however, you can make this yourself with some string, and two round pieces of wood.

http://www.amazon.com/s/?ie=UTF8&keyw...

To strengthen the supinators I have a great exercise you can view in the video. Grab a light pole or wooden stick and turn your hand over.

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green tea for weight loss

benefits of green tea

green tea benefits

green tea and weight loss

health benefits of green tea

green tea extract weight loss

what are the benefits of green tea

is green tea good for weight loss

benefits of drinking green tea

Is Green tea for weight loss or are the benefits of green tea just being blown out of proportion? Green tea benefits number in the hundreds starting with claims that it is the healthiest beverage on the planet. However, does green tea and weight loss really relate?

One of the health benefits of green tea is that it's loaded with antioxidants and various substances that are beneficial for your health. Preferably you want to have 2-4 cups of green tea per day for maximum results. The best times to drink it are before and after breakfast and before a workout.

Many studies have shown that green tea can increase fat burning and help you lose weight. What about other teas? What makes green tea so special?

One thing that green tea has that helps people lose weight is

caffeine. Even though A cup of green tea contains much less caffeine (24-40 mg) than a cup of coffee (100-200 mg), its still enough to have a mild effect. Caffeine is a stimulant that will get your heart rate higher and in turn will increase your metabolism.

However this isn't the only way that green tea stands out, and helps

you lose weight. In fact it's been proven that people still lose more

weight with decaffeinated green tea when compared to people that don't drink it at all.

Most people know that green tea is loaded with anti oxidants, but the specifics of these antioxidants reveal what makes this drink so special. Green tea has potent antioxidants known as catechins. Unlike other stimulants like ephedra, these catechins do not stimulate your nervous system. So unlike many stimulants sold in vitamin stores, you won't have a seizure or bleed every time you blow your nose.

Catechins truly have amazing effects even when isolated from the rest of the antioxidants in green tea. They have been linked to lowering blood sugar and insulin levels, lowering blood pressure, lowering LDL's (bad cholestorol), and raising HDL's (good cholesterol).

The most important of these catechins is EGCG (Epigallocatechin gallate), a substance that can boost metabolism. EGCG has been linked to fighting cancer and cancer prevention.

In order to burn fat, fat must first be broken down in the fat cell and

moved into the bloodstream. The main antioxidant in tea, EGCG, can help inhibit an enzyme that breaks down the hormone norepinephrine. This means that there will be more norepinephrine released.

Norepinephrine is used by the nervous system as a signal to the fat

cells, telling them to break down fat.

Green tea can help us burn extra fat from exercise. However it has

also been found that it can make us burn more calories even at rest. In most studies, this amounts to about a 3-4% increase, although some studies show an increase as high as 8%! Also the great thing is that a lot of this fat is the harmful inner visceral belly fat.

Several claims have been made that green tea can potentially have an effect on lowering appetite. However, results with appetite have mixed and there are virtually no studies that back this because of

the mixed results. There are also studies performed on animals suggesting that green tea can reduce the amount of fat we absorb from foods, but this has not

been confirmed in humans.

Don't get the wrong idea green tea is not a magic pill! Green tea's effect on actual pounds lost are said to be modest. Meaning you probably won't see that big of a difference on the scale from green tea alone. Remember guys there is no magic pill or potion and green tea is also not magical. You have to work for the

body you want, so don't think that just by chasing down your cheetos with some green tea your going to lose weight.

It is very helpful for losing weight and it's health benefits just

keep stacking up higher and higher, however don't count on green tea as a magic pill to make you lose weight without working.

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how to increase bone density

how to improve bone density

low bone density

Osteoporosis symptoms

osteoporosis causes

what causes osteoporosis

exercises for osteoporosis

Osteopenia Treatment

Would you like to learn how to increase bone density? In this weeks

video, I tackle Osteoporosis and offer some solutions to this

degenerative disease.

The facts:

1-2 females will have osteopenia or osteoporosis

1-5 males will have osteopenia or osteoporosis

People will lose bone density because of:

1. Aging/sedentary lifestyle

2. Lack of a wide variety of proper nutrients; not just calcium

3. Certain medicine such as blood thinners, and certain anti

inflammatory medicine

Here are some solutions:

Eat more vegetables. I always say that you can eat an unlimited

amount of green veggies and this applies more than ever in this video.

Spinach and kale are great. Have a minimum of 5 cups of veggies per

day. Veggies are alkaline and will naturally decrease inflammation in

our body.

An adult needs 1000-1300mg of calcium per day

If you think that milk is your answer for how to improve bone density

you're wrong. There have been studies done that even though the milk

we've been

drinking for generations does have a lot of calcium, it does not

necessarily lead to strong bones as the ads have claimed

Calcium from milk and other animal products is absorbed at a much

smaller rate than from plant based products. Beans, nuts, and

especially green vegetables like kale have been shown to have a

better effect on calcium absorption than milk. Just because its got a

lot of calcium doesn't mean your body is absorbing all that calcium.

Also eat more omega 3 fatty acids to help the absorption of calcium.

Now lets get to what really works 100% of the time to increase bone

density, recover from low bone density, and prevent you from ever

losing it again...Exercise!!!!

Many doctors believe in walking or running to increase bone density,

but...I don't believe this is going to give you the results you want.

I know a doctor being wrong about something and a trainer being

right...mind blowing.

Having extra weight on your bones, joints, and muscles during

exercises is not only beneficial, but necessary for your survival. I'm

sure you've heard the saying, "if you don't use it you lose it." Well the reason

that you're losing bone density is because your not using it. Great

movements to increase bone density are Squats, Lunges, push ups, and

really almost any other basic weight bearing exercises I can think of.

Start with low weight or just your body weight in the beginning and

work your way up. Your bone density will improve more as you increase

your weight and overall intensity over time.

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how to fix plantar fasciitis

plantar fasciitis Treatment

plantar fasciitis exercises

plantar fasciitis stretches

how to treat plantar fasciitis

plantar fasciitis relief

best shoes for plantar fasciitis

what is plantar fasciitis

Looking for a good plantar fasciitis treatment plan? I do my best to

explain how to recover with plantar fasciitis exercises and stretches.

Plantar fasciitis relief only comes after spending time on your

recovery. That all starts with ceasing any activities that may be

causing or irritating the plantar fascia.

So what is plantar fasciitis you may ask. The plantar fascia is the

flat band of tissue (ligament) that connects your heel bone to your

toes. It supports the arch of your foot. If you strain your plantar

fascia, it gets weak, swollen, and irritated (inflamed). If this

problem isn’t resolved then it can cause much more serious problems

than just pain in the base of your foot. It can cause you to

compensate somewhere else in your kinetic chain, and can lead you to

getting an injury elsewhere.

The first thing that you want to do to treat plantar fasciitis is stop

all activity that irritates the injury. If you still experience pain

even though you are not doing anything that will aggravate it then it

may have to do with your shoe. To get the best shoes for plantar

fasciitis you have to visit a shoe store that can give you a foot

mechanics evaluation, and get you a shoe that fits better than

Cinderela’s. Try road runner in Shrewsbury, NJ. They seem to have foot

mechanics tests. Fleet Feet of Mahwah seem to do a great foot

biomechanics evaluation as well.

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If you don’t feel like getting a foot mechanics evaluation, then just

at least buy a barefoot shoe. Those have shown to help with treating

plantar fasciitis. You can also tape your foot for more stability and

support. Here is a link to see how to tape your foot for plantar

fasciitis:

https://www.youtube.com/watch?v=1jQv_...

Massaging is one of the first steps you can take to start getting

blood flow to the injury and the begin breaking up scar tissue. A

plantar fasciitis massage has proven very effective for many pt

clients. However, you do not need someone else to massage your feet.

You can do it all by yourself with a ball.

Next we want to being stretching the muscles injured and you can do

this with a towel. Wrap a towel or rope around your toes and

straighten your knee. Then pull the towel towards yourself. If you

don’t have a towel or a rope, you can perform this plantar fasciitis

stretch with your own hands. When read you can lower yourself on the

edge of a stair ledge to stretch the plantar fascia as well.

Plantar fasciitis exercises can be dangerous if started too early.

Make sure you are ready before you advance between these exercises.

The first one is a safe one where you sit with the rope or towel in

the same position that you had it in during the stretch. This time you

not only stretch, but also extend against the resistance. Only when

you’re ready try to do calf raises on a stair ledge. This will take

time.

Take Magnesium, Vitamin B, Vitamin C, and fish oil to reduce

inflammation from this injury. Make sure to have a good diet to limit

inflammation as well. Thanks for watching SUBSCRIBE!

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Lowest Calorie Alcohol

Low Calorie Alcoholic Drinks

LEAST FATTENING Alcohol

Calories in alcoholic drinks

Low calorie alcohol

Is alcohol fattening

Would you like to know which type of alcohol is the lowest calorie alcohol? In today’s video I reveal some low calorie alcoholic drinks that will have your head spinning. Not from drinking of course, but instead from understanding so much more about alcohol and the calories in alcoholic drinks. If you’re looking for a low calorie alcohol this video will answer all your questions and then some.

Everyone knows that we have carbs, protein, and fats as macro nutrients. However, most people don’t know that Alcohol itself has calories in it. It can be looked at as a macronutrient with no nutritional value. Protein and carbohydrates each have 4 calories in 1 gram. Fat has 9 calories in 1 gram. Alcohol has a whopping 7 calories per gram. This can quickly add up as you go from tipsy, to buzzed, to drunk.

On top of the fact that its hard to find the least fattening alcohol, most alcoholic beverages are loaded up with sugar as well. Whether your mixing it with coca cola or chasing it with lemonade these are all extra calories. We want to try to avoid excess sugar calories. Therefore we should go for unflavored bottles of alcohol over flavored. If you have to have a chaser with it go for the diet sodas or the crystal light. Even though these aren’t the healthiest options they are best calorie wise.

High alcohol liquors like Everclear, vodka, and gin are the best liquors to have to lose weight. Then comes tequila, rum, whiskey, wine and beer. Wine and beer are the worst ones by far. You need a lot more wine and beer to feel the effects of the alcohol. Also they are loaded with sugar and starches. Try to avoid these when possible.

Don’t forget that drinking will stunt your muscle growth as well, which will lead to a slow down of your metabolism. Organs that were once responsible for breaking down fat are now going to be primarily responsible for breaking down and eliminating the alcohol.

Last but not least the answer to is alcohol fattening is a definite yes when you have the munchies. When you drink you will occasionally turn in to a pig and eat everything in sight. Forget about controlling yourself because you’re going to eat until you pass out. Alcohol will put your appetite through the roof.

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Side effects of alcohol

Alcohol and Bodybuilding

Alcohol and fitness

Alcohol and Muscle growth / gain

Alcohol and Building Muscle

How alcohol affects muscle growth and the body

Would you like to learn about the side effects that alcohol has on bodybuilding? It's your lucky day because I answer this question comprehensively in this weeks video. Alcohol and bodybuilding are two things that don't mix too well. This video is about alcohol and its impact on fitness and building muscle. It'll answer the ultimate question. Does alcohol affect muscle growth?

Alcohol is addicting to many people. Some people can drink every other weekend, while others cannot have one drink without getting hooked and developing a very dangerous and bad habit. There are many hormones and chemicals that are stimulated and released that could lead to a person becoming alcohol dependent. I do want to keep this video fitness related so I'm not going to go to far in depth into alcohol addiction. There are many people that are wondering what having a drink here and there can do to your muscle gains and fitness level and I will answer this question today.

You're digestive system is responsible for breaking alcohol down. Once you drink alcohol it become a priority to get out of your body for your digestive system. One of the things your digestive system is also responsible for is breaking down fat. This is precisely why alcohol and bodybuilding do not mix. As soon as you drink alcohol your body stops breaking down fat and switches to breaking down and getting rid of the alcohol. Instead of your liver working to break down fat, it is now working to get the alcohol and all its toxins out of your system. A popular alcoholic beverage that my clients can't stop raving about is wine. However, 3 glasses of wine = 10 hrs of not burning fat. Remind yourself that as you pour a glass of wine for dinner.

When you drink alcohol, once it gets digested, which is where organs in your body like your liver try to get rid of as much alcohol as possible. The remaining alcohol is sent into your blood stream. And your heart pumps that blood through the rest of your body. Which means you are sending alcohol within that blood to all the organs, muscles, and cells of your body.

If you were to get a cut and then pour alcohol on it, it would sting like crazy. Well imagine what is happening to your torn and broken down muscles after a workout when you drink alcohol. All those microscopic tears are looking for nutrients and instead your blood cells are carrying alcohol to them. To sum it up it doesn't feel too good for your muscles.

Another thing that happens is that absorption of micronutrients becomes inhibited. Which means vitamins and minerals are stopped from being absorbed and allocated throughout your body. Alcohol also has an effect on your macronutrients absorption as well. A process known as protein synthesis is disrupted. Alcohol blocks protein synthesis which is the conversion of protein from food into muscles. Which in turn means it is going to block your muscle growth.

Are you starting to see how alcohol and muscle gain / growth just don't go hand in hand? Well it also lowers testosterone. Anybody that knows anything about building muscle knows that testosterone is one of the most important hormones to building muscle. If you have low testosterone you're going to have a very hard time putting muscle on. Luckily alcohol does not change testosterone too drastically to where you will notice huge changes. However

If you are choosing to have some drinks then the following will help you minimize the effects on training. Go for lower calorie drinks. Next week I'll be making a follow up video about the best alcohol beverages calorie wise, but something you can do right away is stop drinking beer. Drink Water before, while, and after your drink to stay hydrated. Lastly take supplements such as Bcca's and Leucine to encourage protein synthesis.

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How to stick to a diet is a question that I was asked a few weeks ago, so i decided to make a video about it. Sticking to a diet is not as hard as it sounds when you have the right strategies and support systems in place. In this weeks video I explain how to stick to your diet, and give you many examples and strategies to do so flawlessly. As a fat loss expert, I have found these to be the most effective strategies.

Understand that there is a lot of confusion and misinformation when it comes to dieting. Complexity is the ultimate enemy of execution, so lets not over complicate things. Some experts say that you should not diet for a limited amount of time because this is considered crash dieting. They advocate only taking the lifetime approach to dieting. I agree that doing a diet program for life is much better than a weekend diet program. However, what do you do if you need to go on vacation or get married in the next couple weeks. People aren't always perfect with their planning.

Again we want to keep it simple, so if you are looking to do a short term 6 week diet plan that's fine. The important thing is that we don't start any diet, whether its a lifelong plan or temporary plan without knowing that we can complete it first. You can seriously mess up your metabolism that way. It is important to spend time after your diet re adjusting your metabolism back to regular levels before jumping back in on that bowl of ice cream.

A huge mistake that people make when dieting is they weigh themselves every single day. It's pretty hard to discover how to stick to a diet when your constantly sabotaging yourself. You see, your weight can increase up to 5 lbs between the days depending on water weight retention, muscle gain, and a number of hormonal factors. If you see that you gained 5 pounds you may lose it. This will lead to a cortisol release, which will slow results and may even cause you to eat like a pig. This could lead to you totally giving up and quitting. So don't weigh yourself daily. Once a week at most.

You want to know how to stick to your diet? Well did you plan your meals for the next 2-3 days? If not you are way less likely to stick to the diet plan because you will be tempted to reach for something simple and convenient.

If your food tastes gross you're not going to eat it for very long. Yeah it's okay to stuff down intolerable food for a little while, but eventually its going to get boring and unfulfilling. Therefore learn how to cook and season your food properly to help you enjoy your meals more. Here's a link to the bodybuilding.com recipe database. Almost all of them are great properly balanced meals.

http://www.bodybuilding.com/fun/healt...

Also be careful eating out. Eating healthy while eating out is very tricky. How to stick to a diet becomes and unanswerable question when eating out is involved. This is because you can never know just how much oil and other additives are added to your food behind the doors to the kitchen.

Working out with a partner is a huge help when it comes to sticking to your diet plan. This is somebody that gets the struggle and the grind that your going through. Also you guys can have a cheat day together. This way you guys keep on track and then reward yourselves with something that will not only help you make it on a psychological level, but will also help speed your metabolism back up.

Think about why you started. Remember your never going to be as motivated as when you first started the plan. Don't give up your plan for anybody. Your friends will be like crabs trying to pull you back down. Don't let them. Think of how you look and feel when other people are jaw dropped by your results.

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In today's video I answer the question how to get toned arms. People have a variety of different ways of asking this question, but usually when people ask how to tone up your arms they mean how to reduce arm fat. This is where we encounter a little bit of a problem with information overload.

Before I make any video I like to research specifically on the topic that I discuss to add to the knowledge I may already have on it. When I started researching and looking for answers on how to get toned arms, all I found was a bunch of videos on the topic of building arm muscles. These videos claimed to be dealing with "toning the arms," however were truly answering a totally different question. At best these tone up your arms videos are made for people that are already doing a ton of cardio or eating perfectly in addition to the arm exercises.

First of all many of these arm tone up videos are not only on the wrong topic and not showing you how to lose arm fat fast, but they are also full of stupid exercises. I saw some videos with people doing arm circles to burn fat off of their arms and tone up. This is not possible. The larger the muscle is that you are working the more calories you will burn from that particular movement. Since you cannot target fat burn to one specific area; in order to see your arm definition you will have to burn fat across your entire body first.

This is where I run into problems with these videos. They seem comfortable with telling people that if they do exercises that create a burn in the arm muscles (which they sure do) then those people are feeling the burning of fat off of their arms. This is complete nonsense because all these people are feeling are lactic acids being released from the breakdown of muscle tissue.

Of course breaking muscle down is a very important factor in how to get toned arms, but it is not the most important one. The number one most important factor is nutrition. That's right no amount of arm exercises will get rid of even the slightest amount of fat if you eat like a pig. If you want to lose arm fat fast you have to diet as close to perfection as possible.

You are also way better off doing leg exercises to reduce arm fat than arm exercises because your legs blow through a lot more calories than arms. The larger the muscle that you work the more fat you burn. So why are you trying to lose fat by working your comparably smaller arms. You're way better off running to burn arm fat than following a tone up your arms program that just works arms.

Like I said earlier arm exercises are important and still have and important function for how to burn arm fat. However, I can give you much better ones than I've seen in these arm tone up videos.

Shoulders

1. Military Presses

2. DB Overhead Presses

3. Lateral Raises

4. Frontal Raises

5. Arnold Raises

6. Inclined Frontal Raises

Biceps

1. BB Bicep Curls

2. EZB Bicep Curls

3. Alt DB Curls

4. Preachur Curls

5. Cable Curls

Triceps

1. Skull Crushers

2. Kickbacks

3. Rope Extensions

4. Reverse Tricep Extensions

5. French Curls

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Timestamps:

Water is Important: 0:45

Cardio: 1:20

Sauna: 1:27

Sweat Suits: 1:45

Decrease Your Sodium Levels: 1:55

Add Potassium: 2:34

Asparagus: 2:43

Dandelion Tea: 2:48

Eliminate Sugars & Simple Carbs: 3:04

Distilled Water: 3:19

Drink A lot of Water: 3:31

Epsom Salt Bath: 4:04

Would you like to know how to lose water weight overnight? Well luckily for you I have a great all encompassing answer starting from the causes of bloating and ending with bloating relief. If you would like to know how to get rid of water weight overnight you can find out by watching this video.

It is important to note that this video is not about how to lose body fat fast. This video is about how to lose water weight fast. There is a big difference and each topic has its uses for different people. If you are someone looking to get rid of excess water weight to cut weight for a competition or someone looking for bloating relief and would like to get rid of some puffy skin then the tips presented in this video is for you.

One of the best ways to lose water weight overnight is by sweating out extra water weight in a cardiovascular program. That's right when you go running or perform some other type of cardio you will be sweating much more than usual and will lose plenty of water weight that way.

Another way to do this is by sitting in a sauna and cycling your rounds in there. In this video I recommend 4 rounds of 15 minutes. If this is too challenging then cut your rounds shorter and giver yourself more breaks. A sweat suit is a great way to get rid of bloating fast because it gives you the sauna effect (high heat) while exercising. Helping you sweat significantly more.

The best way to lose water weight is by first identifying the foods that cause bloating. Bloating and puffy skin is caused by a high amount of water retention that sits between the skin and your muscles inhibiting you from looking your leanest. Your diet has a huge part to do with this and one of the biggest factors in your diet that leads to bloat is salt. That's right we want to cut out as much salt as possible and you should not have more than a teaspoon or 2,300 mg of sodium per day. That includes salt from seasonings, processed foods, and frozen foods.

Sugar is also at the forefront of causes of bloating so make sure that simple nutrition void sugar is out of your diet. That includes sugars found in sodas, candy, and simple carbs as well. Stick to more protein based and high fiber/complex carbohydrate diet, and you will see drastic changes in your health, mood, and aesthetics.

You can also supplement with potassium either in pill form or from fruits such as bananas. Potassium is an electrolyte that is thought to help reduce sodium's effect on the body. Asparagus has similar effects as well. I have heard positive reviews from many people about asparagus ability to fight bloating after eating. Dandelion tea is a natural diuretic that will help with puffy skin and help you get rid of water weight overnight as well.

Distilled water is very special because it attaches to sodium and will actually flush the sodium it is attache to out of your system. Make sure that in general you are drinking a lot of water if your goal is to lose water weight. I know that may not make sense, but our bodies get very needy when they don't get enough of something. If your body doesn't get enough water, it will store and retain every last bit.

Finally, one of the best tips for how to lose water weight overnight and bloating relief is by taking an Epsom salt bath. Epsom salt not only is capable of getting up to 20-30 lbs of water out of your body. It is also a very great way to get toxins out of your system and help you feel rejuvenated. Try it out next time you need to lose water weight. Hope this helps!

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Does sweating burn calories | Does sweating help you lose weight | does sweating make you lose weight

Does sweating burn calories? This video will answer this question, and similar questions like does sweating help you lose weight? Even though these two questions seem very similar because both are about sweating it does not mean they are. Weight and fat are two entirely different things, and that is what I try to explain in this video.

Let's start with answering does sweating make you lose weight. The answer to this question is an overwhelming yes. There are athletes such as wrestlers that use sweating as a means to cut weight for a competition. Some of these guys can lose 25-30 lbs or more in 5 days. That is incredible. Our body is mostly made up of water, so it makes sense that sweating helps you lose weight.

I saved the first question until now because there is not an easy answer to the question; does sweating burn calories? When you sweat it is many times in hotter environments or during intense activities that increase your body temperature. Both of these scenarios lead to a higher heart rate which in turn will result in more calories burned during the workout. This is of course in comparison to a workout that would be less intense such as steady state cardio at room temperature. To some this may sound great, but like I said this topic is not an easy one to get to the bottom to.

Since the workout becomes more intense we begin to dip into our glycogen and carbohydrates for energy over our fat stores. That's right our body begins to crave carbohydrates instead of body fat. Now this does not mean that sweating a lot, or working out in very hot environments will burn less fat than steady state cardio. This is because you will be taking a smaller percentage of fat burn from a larger number of total calories burnt during intense exercise.

For example:

Steady State Cardio: Burns 60% from fat of 500 calories = 300 calories from fat burnt

Intense/Hot Exercise: Burns 40% from fat of 1200 calories = 480 calories from fat burnt

There have been studies however, that show the exact opposite. Some studies found that to burn fat more efficiently your better off being cold. When you are cold it activates the release and transition of brown fat.

Does sweating burn calories? The best answer I have for this question is yes but it is a very small amount extra. Not only that, but if you are looking at this question from an approach of a quick or easy fix your kidding yourself. I promise you there is no quick fix. What you have to do is concentrate on working out hard and eating clean consistently, over the course of time. That is how you will burn many calories and lose weight. Don't drive yourself crazy with such questions, I know I did, and it turns out that it hardly makes a difference.

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How to get rid of stubborn belly fat | how to lose Stubborn Belly fat | burn belly fat

The question of how to get rid of stubborn belly fat is on the forefront of almost every one of my clients minds. Everyone has a little excess fat somewhere on their body even some of the most athletic people in the world. However, belly fat seems to be a common issue for both men and women.

To lose stubborn belly fat you must first identify if what you have is stubborn fat to begin with. In my video I make a joke of this, but it is seriously true. Many people assume just because they have some fat on their belly that won’t go away, it has to be stubborn fat. This is not at all the case, and when tackled from this angle the question of how to lose stubborn belly fat is impossible to deal with.

If you have not already done a strict diet and workout regimen for at least 16 weeks at some point in your life then, I don’t believe that you can accurately say if you have stubborn belly fat or not. The only way you can do that is by first burning almost all of the remaining fat from the rest of your body. Your body works in a way in which it won’t over use energy. This is a byproduct of evolution through spending much of our history hungry and starving.

Our body is smart and it knows where to store the fat in order to maximize its use. If you take a dumbbell and hold it in your hand extended out in front of you, it’s going to be a lot harder than attaching it to a belt and wrapping it around your waste. Due to this fact the body stores fat mostly in our center because it wants to not burn excess fat if it doesn’t have to. This is the first preferable spot that the body chooses for fat storing, and also unfortunately the last spot it chooses to give some fat up for energy. Before your body chooses fat from the belly it will first choose fat from your hands, toes, and face because these spots are distant from your bodies center, and these fat stores cost more calories to maintain.

Since it is impossible to spot reduce or target fat burn you’re going to have to burn off all the other fat from the rest of your body. If you already did that then you are just about to start burning your belly fat. My number one tip is DO NOT STOP. Why would you ever quit trying to lose your stubborn belly fat when you are just about to do it. Many people will follow a 16 week cutting phase and then quit when they don’t see a six pack. Your six pack is on its way just don’t give up!

To speed up the process of getting that six pack and to get rid of belly fat fast you must have a reset day. A reset day is where you eat more carbs and essentially cheat a couple times in the day. For clients on reset days I recommend that they have 4 carb meals in the day; preferably the first four meals. I would do 2-3 reset days in a row if you have been dieting for 6-16 weeks, especially 16. By doing a reset day you will spike your metabolism back up and continue burning fat.

Another thing you can do is up the cardio. That’s right if you were doing 3 days a week of cardio bump it up to 5 days a week. Also you can change frequency, intensity, type, and time to burn more calories from cardio.

Incorporate a hiit program to burn more fat after your workout. Do some exercises back to back to speed up your heart rate and make your body work harder during recovery. Also you can incorporate some high carb and no carb days to throw your metabolism for a loop and keep it guessing. This will surely help you burn away stubborn belly fat. Remember, if you give up you won’t be burning any stubborn fat, so keep going if you want to remove belly fat, do not give up.

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The amount of sets and reps that you choose to do can ultimately influence gains that you make in areas like size, mass, and strength. When asked about how many sets and reps to build muscle, I always tell people that there is no simple answer for this question. Certain rep ranges such as really high rep ranges above 20 reps can be eliminated. However, there is still a pretty large varying range for reps for hypertrophy.

Looking back at my personal training certifications can provide some insight in to how many reps for size gains. Every certification recommends slightly different rep ranges. Today I am going to explain the national academy of sports medicine (NASM) suggestion for how many reps to build muscle. NASM suggests that you perform anywhere from 6-12 repetitions. As I explain in the video, I always have seen best results with 6-8 reps. However, that does not mean that you will achieve the greatest gains from 6-8 reps either. Everybody is different, therefore you must pick a rep range that works best for you. Chances are high that for gaining muscle it will be between 6-12 reps.

Varying your rep range can really help build size, mass, and strength. There's a term known as periodization, that is used to break plateuas, and get faster results. By varying your rep range you prevent your body from adapting. Adaption to your workout is one of the number one reasons people stop gaining size from their workout. By varying the reps you can highly increase your strength. By increasing your strength, you will be able to lift a heavier load and breakdown more muscle tissue.

When doing periodization you're going to have 3 different phases each lasting 3 weeks with a different rep range.

Phase One - 6 reps

Phase Two - 10 reps

Phase Three - 3-5 reps

After you are finished with all 9 weeks return to phase one and be amazed at how much your strength has gone up. Lifting a heavier load does correlate with building muscle. Varying your rep range is not the only answer for how to build muscle mass faster.

Lowering the weight very slowly during repetitions can really help break muscle tissue down. The eccentric or deceleration phase of an exercise is the part where the most amount of muscle tissue is broken down. An example of this is the lowering of the weight during a bench press. As you bring the weight down to your chest go really slowly. Count to at least 3 seconds on your way down. The slower you go the more muscle tissue you'll be breaking down. This is one of the best ways to build muscle faster, but I still would not rank it as most effective.

The best answer for how many sets and reps to build muscle is to always vary it up and hit failure. Failure is huge in building muscle. You have to work the muscle until it not only burns, but until you cannot lift the weight anymore. Failure is actually giving out. Make sure you have a spotter and perform every set that you do whether its 3 or 4 until failure.

Vary your rep ranges, hit failure, and go slowly on your deceleration phase of your lift and you will be very happy with faster progress in the gym.

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Timestamps:

This Is A Bad Question: 0:08

Many Different Factors: 0:22

BMR Calculator: 0:47

Multiply Your Weight: 0:53

You Don’t Need to Count: 1:11

Biggest Meal of The Day: 1:42

New Research: 2:21

Protein & Fat Breakfast Examples: 3:10

How many calories should I eat to lose weight is one of the most common questions that I am asked as a trainer. Followed by questions about individual meals such as how many calories should i eat for breakfast. It is in my experience in nutrition and meal prep that I have found that such a question is quite silly.

The main reason why I find questions about how many calories I should eat ridiculous is because chances are that you will not be counting calories for the rest of your life. Especially breaking them down for every meal and counting exactly how many calories are going into your mouth every single meal. It’s not a bad idea to this once or once in a while. This way you can get an idea of how much calories are in the portions that you choose, but the faster you can “eye it out” the better.

It is too stressful, time consuming, and plain boring the count calories for every single meal. The only people that should be counting calories every meal should be professional bodybuilders, bikini competitors, and people getting ready for a major event coming soon. Maybe a woman that is looking to cut down her weight right before her wedding, but other than that counting calories is largely a waste of time. Especially when nowadays, we are finding out more and more that calories aren’t everything. In fact the question how many calories should I eat to lose weight should be replaced with what kind of macronutrients should I eat to lose weight. That’s right, it’s all about he macros. It’s not about how many calories should I eat for breakfast. It’s about how can I get real food for breakfast and not some processed junk low on calories.

Now I am sure that there are still people asking the question how many calories should I eat for breakfast and how many calories should I eat to lose weight. So I will give those people the answer to their question. There are two simple ways to calculate the amount of calories you should be having per day. After you have that number you can divide it by the number of meals you will be having per day and now you have the total number of calories you should be eating per meal. Maybe have a little more than that for breakfast because your body is like a sponge for breakfast, and is capable of absorbing more nutrients than usual. It’s very good the calculate your basal metabolic rate (the amount of calories you burn at rest) and then add in your activity level to find out exactly how many calories you should be eating per day.

Basal Metabolic Rate + Activity Level Calculator

http://www.drgily.com/basal-metabolic...

Another far simpler way to calculate the amount of calories you should be eating per day is through the following two equations.

1. Men = Lbs x 11

2. Women = Lbs x 10

You can calculate your calories this way, but you still will be missing the point. Instead of focusing on calories you should focus on what kind of macro-nutrients your body prefers for breakfast. I do not have an answer for everyone on this question because everyone is different. Everyone definitely wants to have protein for breakfast, and then you must experiment with fats and carbs to see which one your body prefers.

In either case breakfast should be the biggest meal of the day because your body is like a sponge in its relation to nutrients when you first wake up. So have a big breakfast, and try both protein and fat, and protein and carbs. One of them will work great with your body type.

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Would you like to learn how to make a simple guacamole recipe. Basic guacamole dip is easy to make and is extremely healthy. If you would like to learn how to make a healthy guacamole recipe then watch this video and

read on.

A healthy guacamole recipe is primarily made out of avocados. Avocados are mostly monounsaturated fats with very few saturated fats. They are a great choice to fulfill the amount of fat macros that you have set out for yourself. They are packed full of vitamins and taste delicious too. When combined with veggies and a source of protein you can have a basic guacamole dip done in minutes.

First you will need to make sure that you sanitize the surface that you will be preparing the guacamole recipes on. This is especially true if you let your pets on there. Next you need your cooking utensils.

Utensils:

1. Cutting Board

2. Knife

3. Masher or Fork

4. Measuring Spoons

5. Spoon

6. Bowl

7. Sauce Dish

8. Plate

After you have gathered all of your cooking supplies it is time to bring together your ingredients

Ingredients:

1. Celery

2. Broccoli

3. Peppers

4. Carrots

5. Spinach

6. Tomatoes

7. ½ Onion

8. 2-3 Garlic Cloves

9. Avocado

10. ½ a Lemon

11. 1-2tsp Garlic Powder

12. 1-2Tbsp Minced Onions

13. Salt

The celery, broccoli, and peppers are used as vegetables that you can dip into the guacamole. All you have to do is chop them up into smaller pieces. If you do not know how to do this I demonstrate it in my video. Now for the guacamole recipe:

Healthy Simple Guacamole Recipe:

(If you have a food processor it helps a lot)

1. Cut up ½ a small onion, 2-3 Garlic Cloves, Tomatoes, and Spinach into small pieces.

2. Scoop out 3 avocados into a bowl.

3. Mash avocados with a masher or fork.

4. Add the spinach, tomato, garlic, and onion.

5. Squeeze half a Lime or Lemon.

6. Add in garlic powder, minced onions, and salt.

7. Mix.

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Believe it or not coconut oil weight loss is possible and probable. Would you like to know how to use coconut oil for weight loss? Also did you know that it could be used for Candida, Immunity, Sex Drive, Detoxification, Blood Sugar Regulation, Heart Health Well in this weeks video I explain the benefits and uses of coconut oil.

Coconut Oil is a medium chain fatty acid. It is comprised mostly of saturated fats. Most people go running for the hills when they hear saturated fats. This is mostly due to the lipid hypothesis, which is out of date and has been disputed again and again. Coconut oil is not dangerous for your health especially for your heart health.

There are different types of cholesterol out there that effect the health of your heart. Everyday they learn more and more and bounce back and forth between demonizing carbs to demonizing fats. All that we need to know is that coconut oil helps increase your HDL or high density lipoprotein production. HDL is the good cholesterol responsible for escorting LDL (the bad cholesterol that can clog arteries) out of your body.

With so many people avoiding fat I have to make it clear that fat does not make you fat. In fact carbs are a lot more likely to make you fat than any other macronutrient. Not that I am saying carbs are bad because they are not. Fat and coconut oil is necessary for normal brain function, your joints, and producing hormones. If your hormones get out of wack because you're not eating enough fat you will definitely not be losing any weight. Coconut oil and weight loss is a much better option than no fat and no weight loss.

The list of benefits from coconut oil go on and on. Some of my favorite are increase energy, faster recovery time, increased sex drive, and better regulated metabolism. Digestive health is critical for weight loss, and coconut oil helps with digestive disorders as well. This will directly impact your metabolism. If you have seen my other videos you know how much I preach about the importance of having a good metabolism when it comes to weight loss.

The most popular form of weight loss oil on the market today seems to be olive oil followed by peanut oils and butters. The problem with this is that they are comprised of monounsaturated fats, which isn't necessarily the best option for avoiding weight gain. Our bodies fat stores are mostly monounsaturated fat, which makes it a little counter productive to be trying to lose weight by eating the form of fat that our bodies like to store the most.

Have 1-2 Tablespoons of coconut oil for weight loss. Have 1-2 Tbs daily. Although almost anytime is a good time for coconut oil, breakfast and before bed are the best times of the day to have coconut oil. Your body will make best use of coconut oil at the start and end of your day.

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A very common question that I am asked is how to fix bad posture. How to fix your posture is not as complicated as it seems, in theory, but it does take a lot of work and practice. In this weeks video I address how to fix two very common postural imbalances: how to fix shoulder protraction and anterior pelvic tilt (kyphotic Lordosis Kyphotic lordotic).

Bad posture is big problem for many Americans, and all people in general because we spend much of our lives in a flexed position. To further illustrate what I mean, imagine being curled up in the fetal position. This would be the ultimate flexed position, which is the opposite of good posture. We spend a lot of time texting, on the computer, driving, etc. This all impacts our kinetic chain and we end up with bad posture. It's important to start working on your posture because it will only get worse the older you get. Old people don't develop the hump on their back and start looking like quasi moto over night. They first develop the bad postures of shoulder protraction and forward head syndrome.

To fix your bad posture one of the number one methods is to just stand up straight. That's right what your mom has been telling you is the best way overall. If you practice sitting and standing straight all day everyday for 30 days; I promise you will be shocked by the results. Your posture will dramatically improve. To find your normal posture take your shoulders and bring them all the way up and back and then let them hang down. This is your normal posture and a great way to work on shoulder protraction. Improve Your Posture

Shoulder protraction is caused by a tight chest, tight lats, and a weak upper back (rhomboids). The way you would fix this problem would be working to strengthen the rhomboids twice as much as the chest and lats. Exercises such as barbell rows and reverse cable flies will greatly help you fix your weak rhomboids. Also spending a lot of time actively and statically stretching the chest and the lats to relieve some of the tightness. A great chest stretch is done by holding your arms bent at 90 degrees and leaning against a doorway with your chest sticking forward. To stretch the Lats hang off of a pullup bar relaxed for at least 20 seconds 4x.

An anterior pelvic tilt is caused by tight hip flexors that pull the pelvis down from the front. Tight lower back muscles pull the pelvis down from the back symbiotically creating a steering wheel turning effect on your pelvis. The glutes are weekend by the position that your hips are in, and are unable to pull the hips into the proper alignment. The way we would fix this deviation is by strengthening the glutes through weight training exercises such as squats, lunges, birdges, and hip extensions. Also it is of even greater importance to spend a lot of time stretching the hip flexors and the lower back. Sit and reach is still one of the best stretches for the lower back.

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Do you ever wonder how many carbs to lose weight you should eat? How many carbs per day is a common question that I'm asked all the time. Well I used to ask this same exact question all the time until I stumbled upon a great way to calculate how many carbs you should have per day.

I've always been told that to become successful at something find good role models that are already great at what you want to be successful at. Once you find these people or this person mimic their behavior and actions. By doing so you will reap the same benefits that they did. That brings me to bodybuilders.

Bodybuilders are not the best role model for everyone muscle wise, and maybe sometimes they take their body fat just way too low. However, everyone can learn and mimic the actions of bodybuilders to decrease body fat and improve body composition. It is a fact that the art of bodybuilding or body sculpting is literally achieving the best leanest body composition. So even though we may not want to look like a bodybuilder, especially one on steroids, we can learn a lot from how bodybuilders eat and exercise to achieve a better fat to muscle ratio. After all they are the best at it.

Most bodybuilders that I have studied consume a 40, 40, 20 split of carbs, protein, and fat. 40% carbs, 40% protein, and 20% fat. This split really works, and I say that from experience. This is usually the split that I do when trying to have a lean look. To figure out your 40, 40, 20 split you first have to figure out how many calories you should be having a day. Then take that number and take 40, 40, 20 percent from that number respectively. Afterwards you divide the number you get for carbs by 4 because there are 4 calories in every gram of carbs.

Or you could just use this calorie calculator haha:

http://www.hardcorebodybuildingonthew...

And then the 40, 40, 20 macro nutrient split calculator:

http://www.hardcorebodybuildingonthew...

It is important to exercise if you want to be able to eat more carbs without hitting spillover. Spillover is a big no no when trying to lose weight with carbs. It occurs when you're body's carb "gas tank" is full and stores any extra carbs as fat. By exercising your body demands more carbs to be used in the muscles.

When asking how many carbs per day to lose weight we want to really make sure that we are more focused on the quality of the carbs. Try to go for slow digesting carbs like brown rice and quinoa throughout the day. Also do not eat the carbs too late at night. Try to stop eating carbs after 6pm. White rice and simple carbs are only to be eaten before or after a workout.

Do not listen to the experts that tell you to stuff yourself with fruit. I've seen many clients really back track by doing this. Fruit will be converted to sugar and give you a big insulin spike. You can get just as fat from fruit as you can from candy if you eat too much of it. Green veggies are your best friend so chow down.

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Would you like to know how to lose weight while sleeping? Well this is the question that I tackle in today's video.

I have a lot of clients constantly asking me how to lose weight, but very rarely do people even consider the fact that you can boost your metabolism while sleeping. I think this is because most people relate fat loss to hard work and high intensity exercise. This is definitely true, there are no quick fix shortucts to achieving the body you want. However, there are little tricks you can do to help increase the amount of calories you burn. So let me explain to you how to burn fat while sleeping.

Losing weight while you sleep is one of the easiest tricks to burn more fat. The first tip that is probably the most important is to increase your resting metabolism in general. I go over this topic in depth in my "how to increase your metabolism" video here:

https://www.youtube.com/watch?v=ikQgK...

Other than increasing your rmr (resting metabolic rate) there are other solutions for how to lose weight while you sleep. One such solution is to focus on specific types of training that break down more muscle tissue. Weight training in general is proven to be the best way to break down muscle tissue safely and effectively. Slow repetitions with weight heavy enough to take you to failure is one of the best ways to maximize hypertrophy or muscle breakdown and gain.

When your muscles are broken down it takes time and energy (aka calories) to repair your damaged muscles. So if you do weight training and break down your muscles, while you are sleeping at night, your muscle tissues will be using calories to repair themselves.

The other very effective and simple way to boost the amount of calories you burn while you sleep is by having a high fat high protein meal before bed. Even though a high fat meal before bed sounds a little contradictory, trust me just give it a try. Fat slows the digestion of whatever meal we just ate. So if I have a piece of steak, chances are it will take a lot longer to break down than a whey protein shake. Don't have fat after your workout because you want the protein to breakdown and get into your bloodstream and muscles as fast as possible.

To further slow the digestion of the meal you eat before bed, have a slow digesting source of protein. Again whey protein is not very slow digesting, but there are plenty of slow digesting protein sources to choose from. This combined with the fat will literally create a weight loss dinner. Protein sources like casein, cottage cheese, milk, pork, steak, chicken, turkey, salmon, and nut butters. Be careful with the nut butters because one macron-nutrient we do not want to have before bed is carbohydrates. Usually nut butters come with carbs, so if I were trying to cut down and lose weight I probably would avoid them all together.

Hope I helped answer the how to lose weight while sleeping question. Go have a weight loss dinner and make it high fat and high protein.

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In today's video, Herb brings up an excellent point. You may be wondering how to lose weight in your thighs. However, as Herb explains, spot reduction is not really possible when it comes to fat loss. However, there is a way we can target certain muscle groups and help certain areas such as the thighs look leaner.

One of the big misconceptions in fitness is that you can spot reduce. I see it all the time in the gym. The fat lady on the floor crunching away until her disks in her lower back rupture. Well I wish she knew that no matter how many crunches she does, she is only building muscle under the fat. This could eventually lead her to having what resembles and even bigger midsection.

This fact brings us to our first tip... diet and nutrition is crucial. Without dieting you will just build muscle under the fat, and instead of spot reduction you'll get spot expansion. Try to eat 5-6 times a day. The meals should be healthy and have a good balance of carbs, fats and proteins. Carb cycling would drastically help too. You can check out my how to get abs video that talks in detail about carb cycling.

You can access that video here: https://www.youtube.com/watch?v=AoTYn...

Still wondering how to lose weight in your thighs? Well there is another thing you can do besides dieting, but remember nothing is as effective as being responsible about what you put in your mouth. Working out has been proven to drastically lower your body fat percentage if done correctly in conjunction with good nutrition habits. You must work out at a very high intensity level to maximize your heart rate and the amount of calories you burn. Also target your thighs through these exercises. By building muscle it will help tone your legs.

1. Wheelbarrow Squats/Hack Squats

2. KB Swings

3. SL T- Bar Deadlifts

4. RB Leg presses/Leg Presses

5. BB Half Deadlifts

6. BB Squats

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Would you like to learn how to increase metabolism so high that you are burning an extra pound of fat every week just from sitting in a chair? Well you will learn about all that and more in today's awesome video.

Let me start by saying that there is a lot of misinformation and exaggerated claims about ways to boost your metabolism out there. I mean some of the things that apparently increase your metabolism are quite ridiculous. Before I made this video I researched the topic, and saw one lame excuse after another of solutions to a faster metabolism. What I found was that almost all of the solutions were easy quick fix remedies that even the laziest people would be comfortable doing.

The problem is that the majority of these solutions either completely don't work, or they work so little that there is hardly even a point to pursuing them. One of the genius solutions to speed up metabolism is to drink a lot of cold water. I mean I get that your body will have to work to bring the cold water down to normal temperature, but for me this is a solution that falls into the hardly works category. For lazy people it seems like the perfect solutions, but I know plenty of overweight people that drink plenty of cold water. There has to be a better strategy than this.

Another commonly held solutions to increase your metabolism is to eat chili peppers. Chili peppers are one of the foods that boost metabolism because they contain seeds that contain pectin, which is where the majority of that burning, spicy feeling comes from. When you eat a chili pepper and you sweat, it's not just because the pepper tastes hot. You sweat because your body temperature actually goes up when consuming the pepper. Your body has to bring the temperature back to equilibrium which is what results in a slight increase in your metabolic rate. This definitely falls into the category of hardly effective.

Coffee, apple cider vinegar, and green tea are all other lazy people ways to boost your metabolism. Coffee stimulates your nervous system and causes your fat cells to burn fat. It also obviously increases your heart rate. Apple cider vinegar has proven benefits for fat loss as well. It is recommended that you have two tablespoons of apple cider vinegar in the morning with breakfast to get your metabolism going. Green tea is delicious, healthy, full of antioxidants, and has properties that can help increase your metabolism.

With all that said there is one method that blows all of these other lazy people methods out of the water. This method is exercising with heavy weights. I know that this sounds way harder than drinking water or having apple cider vinegar everyday, but I also promise you that it is way more effective. By exercising with heavy weights you will build lean muscle mass. Muscle is directly linked to your metabolism. The more muscle you have on your body the more calories your body will burn just to sustain itself. Do yourself a favor and stop looking for the easy way out and start lifting weights, you will not regret it.

How to increase metabolism you ask? Well the solution is simple, and effective, but takes hard consistent work. You must exercise and build muscle. Over time the effect it has on your metabolic rate will be drastic. If you're really looking for ways to boost metabolism this is what you need to do. Stop chugging the water, coffee, and apple cider vinegar, and try exercising with heavy weights, you will experience drastic changes in your body composition. Subscribe to our channel to enjoy more free fun tips in the future.

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Would you like to know how to get abs fast? Well I am about to reveal the fastest way you can "actually" lose stomach fat fast. You can rest assured that this is not a scam because even though this video is about getting abs FAST, I promise you it will still take a good amount of time and hard work. Read on if you would like to learn my most guarded tricks on how to get abs fast.

Most how to get abs fast products, infomercials, and services are straight up scams. Scams that promise you that you will have abs overnight. Also there are scams that are a little more honest but still very far from the truth promising abs in 30 days. Chances are no matter how perfectly you adhere to a diet program or workout regiment you will not get abs in 30 days. Don't get me wrong I have had clients do it before, but they were already at a very low body fat percentage before they even started training with me. So let's begin...

The first trick to lose stomach fat fast is related to your workout and exercise regiment. Trick #1 is to do your workout in the morning before you have breakfast. When you workout on an empty stomach your body will burn 300% more calories from fat. This means that you can get the same fat loss out of a 30 min workout on an empty stomach that would normally take an hour and a half.

The reason why this works is because when you have an empty stomach your body looks for calories in other places outside of your digestive system. The only other option for your body on an empty stomach is to get the calories it needs for energy for your workout from body fat. If you come in to do cardio after you ate, it's going to take you a full hour to burn off the food that you ate. After that if you're still going to have to continue your workout for 30 minutes to get the 30 minutes of fat burn that you wanted in the first place. I don't know about you, but I'm not a big fan of cardio, so I would much rather do the workout on an empty stomach and save an hour of my precious time.

Something that many people believe is the answer to how to get abs fast is crunches. Crunches are not the answer! I have demonstrated this fact in multiple videos in the past, and this time I feel the need to explain this concept again. By doing crunches you are just going to build muscle under the fat. If you want to lose stomach fat fast please skip out on the crunches.

The second humongous trick for how to get abs fast is to carb cycle. My favorite version of carb cycling involves having a high carb, low carb, and then a no carb day. So monday would be high, tuesday low, and wednesday no. Then you repeat over and over again. For women I recommend having anywhere between 150-250g's of carbs on you high carb day, 75-125 on your low day, and 0 not even fruit and veggies on your no carb day. For men I recommend 250-350 on your high carb day, 125-175 on your low carb day, and again none on your no carb day.

The amount of grams vary depending on the amount you exercise and how active of a lifestyle you live. If you exercise a lot go with the higher carb amounts. Also on your high carb day be certain the eat all of your set amount of carbs for the day. This will speed your metabolism back up, so hit your carb totals even if you're full and you don't want to.

These are truly the best ways for how to get abs the fast. It will still take time and hard work to lose stomach fat fast.

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Would you like to learn about the afterburn effect? Well I'm going to teach you everything you need to know in this short video. No BS, no hype, and no I'm not trying to sell you anything. Hopefully that will make this information a little more reliable in your eyes.

Where to begin. The after burn effect is a great end product of working with weights and multiple muscle groups. However the term has been overused and abused. It really is great to take advantage of, and everyone definitely should be going heavy and doing compound movements. However, don't let the hype fool you.

After burn is when your body continues burning calories after you've already finished up your workout. Afterburn workouts usually do not take as long to complete, but are far more effective than doing regular steady state cardio. I still recommend that if you are doing an after burn workout that you stay at it for at least 30 minutes.

While you are working multiple muscle groups through compound exercises at higher intensities you will burn through your glycogen (carb) stores fairly quickly. Once you burn through your carb stores your body has to switch to using oxygen for energy. Through this process alone you will burn excess body fat.

After your workout you will continue to experience the effects of after burn thanks to a fancy smancy catch phrase known as EPOC. Excess Post Exercise Oxygen Consumption. In short this is when your body will continue burning fat after a workout because it takes energy and oxygen to restore your metabolism to equilibrium.

My thoughts on the afterburn effect are that it is real, but it's nothing new. Bodybuilders have known for generations that working compound muscles burns more calories than isolation movements. They have also known that repairing your muscles after a workout requires energy in the form of burnt calories. My point is don't think that this magic new word after burn is going to be your miracle overnight cure to weight loss. Instead I would focus on a magical word known as consistency.

Anyway watch and enjoy my afterburn effect video. Sorry about the bluriness, my green screen was not cooperating with me at all. It's still packed with great information and you can learn a lot from this video. Enjoy!

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Would you like to learn how to transform your body like I transformed mine? Subscribe to my channel as I post free tips weekly that will surely help you. I have a very simple yet effective body transformation challenge for you. Some of you may not be impressed because it is not a quick easy fix that I offer. However, a few of you will understand the concept I will present momentarily and will benefit drastically. If you want to learn how to become a fitness model or transform your body then read on.

In this video I demonstrate my transformation from a fat nonathletic teenager to a personal trainer and fitness model. Today I love working out, and exercising serves as a form of great stress relief and positive energy release for me. There is nothing like it, and there is no better way to transform your body than through weight training.

The key's to my success had nothing to do with a good hand that I was dealt. My original physique even after losing a bunch of body fat was very lanky and flat. Above all, the key to my success was repeating the process 5-6x a week every week. No matter what came up I would find a way to get into the gym and get a workout in.

People think that I am always motivated and pumped to go to the gym and workout. After 10 years of weight training and working out 5-6 days a week I can tell you first hand that it's not always fun. You're not always going to be pumped to get to the gym, up your weight, or push yourself to the next level. Also, results aren't going to just happen overnight no matter how hard you work. I worked my ass off and it took me a long time to start seeing major results. Every rep and set is on step closer to a minor result. All the minor results add up to create a major change. You just have to stay disciplined when you don't feel like going.

So if you're trying to learn how to become a fitness model. My #1 tip I can give away today is be consistent and disciplined. Consistency and discipline will beat any bad odds your up against. When I started doing Brazilian jui-jitsu, I asked my instructor, "how do I get better?" He answered, "just show up."

If you want results then "just show up." It sounds simple and of course you will need to learn a lot, but you'll be doing that just showing up. People that believe in false promises buy fancy equipment, diet pills, and one dvd after another and then they never even "show up".

I have a body transformation challenge for you, so pay attention if you want to learn how to become a fitness model. Your body transformation challenge is to "just show up." Not for a week or a couple months and then quit. This body transformation challenge is not as easy as the ones that are 21 days long. I need you to "just show up" for years. That's what I did, and anyone else that got real results worked on themselves for years as well.

Start, Don't Give Up, Stay Disciplined, Consistently Work Hard

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