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Here you will find fat-burning workouts, healthy recipes, total body strength training, workouts for boosting metabolism, stretching sequences, and more.

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Archives for August 2014

How to Spot Reduce and Target Fat

The question I get asked every single day from people all across the world is “how do I spot reduce or target fat?”

In other words, they want to know how to get rid of flab, specifically in one area of the body such as the thighs, stomach area, or arms.

So, if you are wondering how to target that last bit of fat you just cannot seem to get rid of, the short answer is you simply cannot “target” and reduce fat in one specific area. While it is true that you can tighten muscles in a specific region, you cannot spot reduce fat.

To reach your goal, you are going to have to burn fat and calories via a well-rounded, full-body workout routine.

That’s what this post and the video below is all about:

  • Why training with weights burns more fat
  • How you can use machines instead of weights
  • How HIIT helps you burn fat

So, what is the absolute best way to burn fat and burn calories?

Fat Burning with Weights

The first and best thing to burn fat is weight training.

If you are not hitting the weights, you are doing yourself a disservice. To burn fat you must do some weight training.

Simply running, no matter how often or how far, will most likely fail to provide you with the results you desire. And, if you are already running on the treadmill morning, noon, and night, chances are you are not getting the results that you want, or you are going to hit a fat-burning plateau.

You must implement weights to get over this fat-burning plateau. Try using free weights before your run. Or, make a schedule where you do aerobic exercise every other day, and weight training on the days in between. Contrary to what many may think, weight training is essential for women as well as men. Our Weights for Women program shows you how to implement weights to target body fat.

Using Machines Instead

If weights of any kind are foreign and unappealing to you, I recommend hitting the gym to use their exercise machines.

What I recommend is upper-body/lower-body workout protocol. Go from an upper-body machine to a lower-body machine with a little bit of rest in between and continue to do that. Pick a total of eight exercises and continue to go back and forth for 40 to 50 minutes. Doing so proves far more beneficial when it comes to fat-burning than an hour of cardio.

Then to finish it off your weight training (or machines resistance training); do some HIIT training, High-Intensity Interval Training, for short bursts followed by some rest.

High-Intensity Interval Training

High-intensity interval training (HIIT) consists of short bursts of intense exercise with brief breaks in between to rest. HIIT burns fat and calories exceptionally well and at an accelerated rate.

Weight train (or machines) for forty minutes, followed by twenty minutes of some form of HIIT.This right here is an amazing training session protocol to reduce fat and burn calories. It doesn’t get any better than this.

⚡ Related: Learn Why HIIT Is So Powerful For Fat Loss

Burning Fat with HIIT MAX™

For those interested in really burning fat, I recently launched HIIT MAX™. It’s a full-fledged High-Intensity Interval Training program. Hundreds of people downloaded it within the first forty-eight hours of its release. And I have received numerous emails from individuals reporting success from using the program.

HIIT MAX™ is an inexpensive way to effectively engage in HIIT. It is far less expensive than a personal trainer and can be done from the comfort of your own home. I recommend trying it out. It may or may not be right for you. Either way, be sure to implement some sort of high-intensity interval training into your exercise routine.

In conclusion, there is no short cut to reduce fat in one specific area. However, following the above methods will help you reduce fat in the area you are targeting as well as in any other areas where excess fat is lingering.

Implement this.

Let me know below in the comments how this is working for you.

Stay in touch with me.

And until next time, take care.

The Easiest Way to Gain Mass

If you struggle to gain mass, then this post and video below will be a great help for all you hard gainers out there.

Are you a hard gainer? Are you someone with a low body-fat percentage who struggles to gain weight yet desires to more easily gain mass?

If so, then the three most important things to do are to:

  • Figure out your basal metabolic rate (BMR)
  • Calculate your daily caloric expenditure (DCE)
  • Follow specific food recommendations and a few other considerations

Figuring Out Your BMR and DCE

Your BMR, or basal metabolic rate, is a number of calories you burn in a day while at rest, but not while sleeping. That being said, on days you are not training take into consideration that you are resting more.

Your DCE, or daily caloric expenditure, accounts for a number of calories you expend when you consider your exercise along with your other daily activities.

You can find your BMR and DCE numbers out using a BMR calculator. If you obtain “HIIT Max” from to aid you in your exercise routine, you will receive a free BMR calculator along with it. Otherwise, you can simply Google “BMR calculators.” Plenty options will come up in your search results to choose from.

Once you calculate your BMR and DCE numbers, you need to ensure you are consuming above those numbers in calories. You can consume 500 to 1,000 more calories than your BMR and DCE numbers, depending on how lean you are, and how quickly you wish to gain mass. Play around with the numbers until you find the method that best suits your needs.

⚡ Related: Use a BMR Calculator

Specific Hardgainer Food Recommendations

  • Whole milk: Typically, I’m against the consumption of generous amounts of dairy and legumes. Most often, I recommend almond milk as opposed to whole milk. However, for people who are exceptionally lean and struggle to gain mass, consuming large amounts of whole milk is recommended.
  • Full-fat yogurt: There are countless types of yogurt on the market. To gain mass, opt for full-fat yogurt as opposed to other kinds.
  • Peanut butter: Implementing a high-calorie, nutrient-rich item into your diet such as peanut butter greatly helps with weight gain. Peanut butter is rich in healthy unsaturated fats and omega-3’s, and contains 90 calories in a single tablespoon, making it a perfect candidate to add to your diet when working to gain mass.

Other Considerations for Hardgainers

It is highly likely that you will, without a doubt, put on fat as a result of following these simple tips, especially as you increase your calorie intake. Therefore, it is important to monitor the changes occurring in your body and to then tweak the number of calories you consume per day in accordance with your overall goal.

Continue to weight train as well. You can visit my YouTube channel for videos that will provide you with weight training advice and protocols. While trying to gain mass, be sure to incorporate hypertrophy methods along with your weight training.

If you desire to gain mass but find it difficult to do so, rest assured that the tips listed above along with the information provided in the video above will help you reach your goal. You can also sign up for our Custom Meal Plan and our Custom Training Plan and let us design a nutrition and workout program designed specifically for your goals.

One of our latest program, Real Mass, also addresses this specific issue. With this program, we provide a workout and nutrition prescription

Stay mindful of the fact that you are not going to see results overnight, as benefits from training stem from an accumulative effect.

With that in mind, stay patient, and stay the course.

And leave me your comment, question, or results below.

Until next time, gain more muscle mass and take care.

Insane Legs & Core Workout You’ve Never Done

In this post and the video below, I have got an amazing, crazy insane legs and abs workout that I am going to share with you.

Pay close attention. This workout is composed of specific movements, rep schemes, and rest times. You will learn six exercises, all of which work synergistically to help you develop insanely fit legs and core muscles.

You start with a squat (aka back squat, or barbell back squat).

Barbell Back Squat

  1. Select a weight (barbell) which you are able to do ten to twelve reps with, but which you are unable to do fourteen reps with. Finding a barbell that is the perfect weight for you may be a process of trial and error. Play around with this until you find the proper one.
  2. Placing your hands on the sides of the barbell, with your palms facing down, position the barbell high on the back of your shoulders.
  3. Stand with your feet shoulder-width apart with your right leg facing one o’clock and your left leg facing eleven o’clock.
  4. Bending your hips back, squat down as if you are about to sit in a chair until your thighs are parallel to the floor. Keep your chest tall.
  5. Expand your knees and hips upright until you are standing back in the position that you started in.
  6. Do three sets of ten to twelve reps, resting for 45 to 60 seconds in between each.

Now the second exercise is a walking lunge.

Walking Lunge

  1. Select a set of dumb bells that you are able to do ten to twelve reps with, but which you are unable to do fourteen with.
  2. Keeping your feet together and your chest tall, contract your abdominals.
  3. Lunge forward with your right foot, until your nonworking knee hovers just above the ground.
  4. Return up to starting position with your feet together.
  5. Repeat with your left leg.
  6. Do three sets of ten reps with each leg, equaling twenty steps total.
  7. Rest 45-60 seconds between each set.

Next, we are going to do barbell jump squat. You may have heard people say, “Oh, gosh. That is not good for you.” But, nothing with bad form is good for you, right? The key here is to use “good form.”

Barbell Jump Squat

  1. After selecting a barbell, position your body as if you are going to do a back squat again.
  2. Standing with your feet shoulder-width apart, rest the barbell on the upper part of the back of your shoulders while gripping it on both ends, rotate your palms downwards, and push your body weight into your heels. It is very important for your body weight to remain centered in your heels throughout the entire course of this exercise. Do not ever stand on your toes, or put pressure on your knees.
  3. Squat down, as you would when you do a normal squat.
  4. Once you are down in the squat position, push off your heels and jump back up to the starting position.
  5. Do twenty reps without resting.

Without resting, immediately move into a hardstyle plank. The plan will serve as your “resting period” between each set this time.

⚠️  Are you drinking your BCAAs throughout your workout?
Consume BCAAs pre-, intra-, and post-workout for faster recovery!

Hard Style Plank

  1. Assume plank position
  2. Contract your abdominal muscles
  3. Keep your abdominal and glute muscles tight
  4. Hold this position for sixty seconds
  5. Now, go back to your barbell and do twenty reps again.
  6. Repeat this process until you have done a total of three sets of barbell jump squats

Next, we go into core.

V Sit-ups

  1. Lay flat on your back with your feet hovering just above the ground.
  2. Sit up with your shoulders just above the ground, moving your feet and shoulders upwards towards each other until your body forms a “V.”
  3. Keep your abdominal muscles and quads contracted the entire time.
  4. Do twelve to fifteen reps.

Move on to the next exercise without any rest.

Mountain Climber

  1. Roll over into plank position.
  2. Bend your right knee, bringing it up towards your right hand as if you were climbing something. Bring your knee all the way up to your elbow.
  3. Return your right knee to the starting position and repeat the previous step with your left leg.
  4. Keep your abdominals tightly contracted the entire time.
  5. Do twelve to fifteen reps, with each leg counting as one.
  6. Rest for thirty seconds.
  7. Repeat the above steps three times.

That is the end of the workout.

⚡ Related: Don’t Forget to Eat a Great Post-Workout Meal Once You’ve Finished!

Getting Insane Leg and Core Results

By implementing the above exercises into your routine, you will give your legs and core an intense workout in a relatively short amount of time.

Remember to listen to your body when choosing the weight of your dumb bells and barbell. If a weight is too heavy, opt for the next weight down. And do not strain yourself.

Do this work out on a steady basis for maximum, lasting results.

Check out our HIIT MAX™ training guides for more challenging workouts that incorporate high-intensity interval training to keep you focused and bring you proven results.

And, please post your comments, questions, or results below.

Until next time, get fit and take care.

Back-load Carbs for Faster Fat Loss

Do you want to burn fat faster?

If so, learning how to “back-load” carbs may be your golden ticket to doing so, as it results in increased fat loss in a shorter amount of time.

Please pay attention to what I’m about to share with you in this post and the video below.

This is cutting-edge stuff.

Be sure to keep reading after the video to learn:

  • What it means to front-load your carbs
  • What it means to back-load your carbs
  • How you can use this to get faster fat loss
  • And the 7 basic rules of back-loading carbs

What is Front-loading Carbs

For those of you who have followed me on Instagram, watched my You-Tube videos, or simply read my blog posts, you’re probably aware of another method I’ve shared, known as “front-load” carbs.

Front-loading is when regardless of the number of meals you consume daily, your first meal is composed of equal parts protein, fats, and carbs (PFC). As time goes on, the sliver of your meals that is composed of “carbs” steadily reduces in size, essentially becoming nonexistent by the end of the day.

What is Back-loading Carbs

In no way is it bad to front-load carbs. However, implementing back-loading into the picture may speed up the rate at which you burn fat.

My clients have had exceptionally successful results burning fat by implementing the back-loading of carbs into their routine. To make it easy and straightforward, I’ve outlined the “back-loading carb” process later in this post.

How to Get Faster Fat loss

So now that you understand the concept of front-loading and back-loading carbs, you’ll use both to get results. And it’s actually quite simple. To achieve faster fat loss, you simply switch back and forth between front-loading and back-loading every thirty days.

⚡ Related: Learn the Difference Between Good Carbs vs Bad Carbs

The 7 Basics of Back-loading Carbs 

  1. Consume 75% of your carbs in the evening. Simply put, reverse the process of front-loading carbs (discussed above). While front-loading, 75% of your carbs are consumed early in the day, with meals gradually growing leaner as the day goes on. When back-loading carbs, you instead consume 75% of your carbs in the evening.
  2. Consume 25% of your carbs in the morning.
  3. Remain mindful of how your body reacts to these changes in your daily diet. Watch for abnormal fluctuations in your moods, energy levels, and body composition. The goal is not to sacrifice important health elements such as mood and energy.
  4. Monitor the process and your progress for thirty days.
  5. Switch back to front-loading for thirty days.
  6. Continue to rotate between thirty-day cycles of front-loading and back-loading carbs in order to shock your body with nutrition and stimulate faster fat loss.
  7. Use whole foods as opposed to processed ones with refined carbs and sugars. Processed and refined foods are counterproductive to your goal. They will only render your hard work and discipline as useless. Instead, use whole foods from as close to nature as possible.

I firmly believe and hope you will find yourself impressed and pleased with the results of implementing back-loading carbs for faster fat loss. Of course, diet is only part of the solution, so exercise is essential to fat loss. Check out our training guides, such as HIIT MAX™, for even faster fat loss.

Remain patient. Stay the course.

As always, I look forward to hearing from you.

Post your comments, questions, and feedback below.

And until next time, take care.


Best Daily Carbohydrate Prescription for Rapid Fat Loss

If you wish to rapidly burn fat but feel you are walking in the dark, or you’re struggling to find a starting point, then you have come to the right place.

Last week, you were presented with a video on “Back-Loading Your Carbs for Faster Fat Loss.” Many of you responded with a variety of questions on the topic, unaware as to where to start when it comes to daily carbohydrate consumption.

So, I’ve designed a straightforward “starting point.”

Here you’ll find a beginning (basic) daily carbohydrate prescription for rapid fat loss detailed in this post and the video below:

And be sure to stay after the video to find out:

  • How to pick the right carbs to lose more weight
  • Where to start when deciding how many carbs you need
  • How to get rapid fat loss

Choosing Carbohydrates for Faster Fat Loss

When we are talking about carbohydrates, what are we really discussing here?

  • Whole Foods
  • Vegetables
  • A little bit of fruit
  • Safe starches
  • White rice
  • Oats
  • No processed foods, refined carbs, and sugars

⚡ Related: Learn the Difference Between Good Carbs vs Bad Carbs

The key here is “whole foods.”

Eat foods as close to nature as possible. When recording the video on how to backload carbs, I stated that you should consume 75% of your carbs later in the day. This refers to whole foods derived from nature. By no means is a pass to plop down on the couch and devour a bowl of ice cream.

Furthermore, focus on vegetables and only a little bit of fruit. You can have some safe starches. Sweet potatoes are the ideal safe starch because they have a low glycemic index.

And if you like rice, then choose white rice as opposed to brown rice, as the bran is removed in white rice. In short, this prevents the rice from oxidizing and growing rancid in the body, both of which strip food of nutritional value and vastly eliminate a number of vitamins they originally contained.

Also, when it comes to oats, be sure to opt for steel-cut oats or organic steel-cut oats as opposed to grains. Last but not least, eliminate processed foods, refined carbs, and sugars! This is non-negotiable if you desire to rapidly lose fat.

The Carb Prescription Starting Point 

Your “carb intake” or a number of carbs in your daily diet should consist of half your body weight in grams. For example, a two-hundred-pound person should start with one-hundred grams of carbs per day.

Next, combine your carb intake with a number of proteins and fats you eat daily. After doing so, what is the percentage of your daily intake of carbs in relation to the percentage of proteins and fats you consume?

If it is 30% and you are trying to lose weight, a number of carbs you are consuming is too high. You need to bring your carb intake down to 25%, and then down to 20%. Manipulate the numbers to balance the equation. And while your carbs go down, your fats and proteins should go up at a proportional rate.

Achieving Rapid-Fat Loss Results

To succeed, you must remain patient and clear-headed throughout this, with your intentions dead set on your overall goal.

This process entails some trial and error because it involves tuning into the needs of your unique body. Your moods are good indicators of what your body needs. So, stay mindful of which foods and activities bring you down and which ones bring you up. Avoid those that bring you down while gravitating towards those that lift you up. If you are feeling frustrated trying to figure out what you should and shouldn’t be eating to maximize your fat loss, sign up for one of our Custom Meal plans and let us do the work for you.

Make sure you keep up with your workouts as well. Maintaining a healthy mental state and a regular workout routine is just as crucial as staying disciplined with your diet. Our HIIT MAX™ guides provide great workouts that are challenging and produce results.

Stay the course.

After you implement this, please leave your comments and/or questions below.

Let me know how this carbohydrate prescription for rapid fat loss is working for you.

And until next time, take care.


Recommended Daily Water Intake for Faster Fat Loss

The recommended amount of water you should drink daily is a topic at the center of many heated debates.

Many people claim there is a one-size-fits-all prescription to how much water you should drink every day. The most common water prescription says that you should drink 8 glasses per day. However, this statement is entirely false.

The optimal daily water intake is highly individualized and is different for each person. Why? Because various internal and external factors play a role in determining the amount of water you should drink.

The purpose of this post and the video below is to provide you with:

  • The 7 Factors to Determine Your Daily Water Intake
  • A Better Prescription for Your Daily Water Intake
  • Important Health Reasons for Proper Hydration

7 Factors That Determine Your Daily Water Intake

  1. Climate
  2. Altitude
  3. If you are a woman and are nursing
  4. If you are sick, have the flu, or healing from any other illness
  5. How active you are during the day
  6. Your body-fat percentage
  7. Your weight

A Better Daily Water Intake Prescription 

“Half your body weight in ounces of water” is a good baseline prescription for the amount of water you should drink daily.

For example, for a person who weighs 200 pounds, he or she would divide by two. This equals 100. Therefore, for a 200-pound person, the starting point or baseline prescription for water is 100 ounces per day.

However, please keep in mind this is just a starting point, as you must add in other factors. For example, if you are a bicyclist or avid runner, then you should drink more water. So, start with the baseline prescription. Then listen to your body and increase your daily intake based on what you are feeling.

This is the most solid prescription that you can get without going to see a hydration specialist.

Important Health Reasons for Proper Hydration

It is important to maintain an exceptional hydration status for many reasons, including, but certainly not limited to:

  • Toxin Removal,
  • Increased Energy Levels, and
  • Mood Improvement

Other liquids such as tea, coffee, juices and the like do not factor into your hydration status. Only water by itself factors into your hydration status.

⚡ Related: Learn 7 Tips to Know Out How Much Water You Need

Achieving Good Hydration

Do not beat yourself up if you fail to drink 100 ounces of water every day. Just try your hardest. And do your best while remaining aware that what one person may need to stay healthy may be entirely different than what you need.

Start at the baseline prescription of drinking half your body weight in ounces. And then listen to your body from there. It will always tell you what you need.

After you implement this, leave me a comment below letting me know how this approach to staying hydrated is working for you.

And until next time, take care.

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