Category: Health & Fitness

I was a fat dude. And like most over-weighed guys out there I tried everything and failed. Trust me you are not alone, and I promise you are not a lost case.

I was able to transform my flat belly into six-pack abs. I lost 20 kilograms, 10 of them in one month and you can achieve the same results. You just need the right information. Let me point you in the right direction…

 

#1. Boost your metabolism.

The calories you burn via workout are not as important as the ones you lose through your metabolism. During a regular training session you can lose only a couple hundred calories, but if you increase your metabolism you will lose thousands of calories during the day.

Low-intensity cardio, like running on an elliptical machine for hours, will make you lose muscle mass and as a result your metabolism will slow. Now you understand why it is so hard for you to lose a couple of kilograms.

Building muscle mass will increase your metabolism and will help you burn calories, even while you sleep. You can use a high-intensity routine to achieve this, and the best part is that you will only have to train 5 to 10 minutes each day. Once you improve your fitness level you will only have to train every other day.

 

#2. Engage your whole body in your workout routine.

You will only need to train 5 to 10 minutes to get amazing results, but you need to engage your whole body on every exercise, to achieve the results you are seeking. For example, when you train for hours in a bicycle, or on an elliptical machine, you are mainly working your legs, and the rest of your body is not receiving the benefits of your routine.

 

#3. Dieting is more important than training.

You need to understand you can’t over-train your mouth. If your diet programs your body to store fat it won’t matter if you train 24 hours a day, you won’t lose weight. In the gym you lose grams but on the kitchen you will lose kilograms.

Please don’t fall in the trap of the caloric-deficit. Many people believe that if they limit the amount of calories they eat in a day they will lose weight. This is a big misconception. You don’t need to limit the amount of calories; you need to program your body to burn calories. I eat, as much as I want whenever I desire, the secret is that I eat food that sets my body in burn mode. I never count calories.

If you want to learn how to lose weight and get six pack abs faster than you ever thought possible checkout my friend’s Mike Chang course I highly recommend it.

You want to lose weight but can’t find a program that gives you any noticeable results. I know the feeling; I’ve been there. I was a fat dude.

I learned that the fitness industry gained a lot of money by complicating simple stuff. Once you learn the basics of weight loss it will be very easy for you to achieve the results you are seeking.

I want to share with you the exact same principles that helped me lose 20 kilograms of overweight, 10 of them in one month.

 

#1. – Slow-Carb Diet.

I used a slow-carb diet to lose all that extra fat and it gave fast results. There are two things I want to share with you, that will boost your motivation.

First, this diet will program your body to burn fat. So, you can eat as much as you want, as often as you desire. There is no calorie count on a slow-card diet.

Second, I love chocolate and beer. It would be impossible for me to quit consuming them forever. So once a week I allow myself to devour anything I want. A planned break helps you succeed long-term. Everyone sins once in a while, it’s better when it’s scheduled.

 

#2. – High intensity cardio.

I only workout 5 to 10 minutes every other day and I have the best physical shape of my life. You will only be able to succeed if your workout routine is short, so you can train regularly, and easy, so your current fitness level won’t be an issue.

High-intensity cardio will help you gain muscle mass, and as a result, your metabolism will increase. That means you will burn fat all day long, not only when you are working out.

 

#3. – Cold water showers.

I take a shower with cold water every night for 5 minutes. Research demonstrates that cold water can help you build lean muscle and burn a lot of calories. You will get the same results you get after an intense training session.

If taking a bath with cold water is too much for you there is another alternative. Drink ice water regularly, especially on an empty stomach. But, I most warn you, if you want to avoid a heart attack never drink cold water when your pulse rate is high.

 

One bonus tip…

Stress and lack of sleep can slow down your improvements. So I encourage you to meditate, relax before you go to sleep, make sure you get at least 8 hours of sleep, and avoid getting worried about unimportant stuff.

If you want to learn how to lose weight and get six pack abs faster than you ever thought possible checkout my friend’s Mike Chang course I highly recommend it.

You’ve tried everything, but sadly, you failed every time. I know the feeling; I’ve been there. But don’t worry, I have good news for you; there is a fast and easy way to get in shape. I will share with you the principles I used to lose 20 kilograms…

 

#1. – High-Intensity cardio

This is a great alternative for obese people for several reasons. First, you only need to train 5 to 10 minutes each day to achieve amazing results. You don’t need to go to the gym or buy any type of expensive equipment. And finally, people of all fitness levels can practice high-intensity cardio, so even if you get tired easily you can benefit from this type of workout.

The beauty of high-intensity cardio is that it will help you increase your metabolism. So, you will burn calories all day long, not only when you are training.

 

#2. – Cold Water

These days people pay, a lot of money, to get showers of cold water in spas, and there is a good reason for this. Research demonstrates that cold water can help you build lean muscle and burn calories.

I know that taking a bath with cold water can be very uncomfortable, and most of us try to avoid it. But, it works. Try it; you only need 5 minutes every day in the shower to get amazing results.

Another good alternative is to drink ice water regularly, especially on an empty stomach. But, I most warn you, if you want to avoid a heart attack never drink cold water when your pulse rate is high.

I know that taking baths of cold water is technically not an exercise routine. But you will get the same results you get after an effective training session.

 

#3. – Stretch regularly

Flexibility training is a fundamental element in every fitness program, especially if you are obese. Stretching regularly decreases your risk of injury. Your posture and your muscular balance improve. And it also reduces the chance of low back pain. Stretch for 20 to 30 minutes every day and you will gain flexibility very fast.

I lost 20 kilograms of weight, 10 of them in one month. So I know this stuff works. You need to remember that in the fitness arena, simple works, complicated fails. The problem with most fitness programs is that they over-complicate simple stuff. That’s why most people lose motivation and quit.

If you want to learn how to lose weight and get six pack abs faster than you ever thought possible checkout my friend’s Mike Chang course I highly recommend it.

 

So, you want to use cardio to lose all that extra weight. I don’t blame you; cardio is an effective tool that will help you get in shape fast. But only if you do it right. Here are some pointers that will help you choose the right routine…

 

#1. – A good cardio routine has to be short and easy.

The main reason people fail to lose weight is because they over-complicate things.

You will only be able to succeed if your workout routine is short, so you can train regularly, and easy, so your current fitness level won’t be an issue.

You don’t need to train like Michael Phelps to get amazing results. You can use a high-intensity cardio routine to train 5 to 10 minutes, every other day, and still achieve your goals.

 

#2. – You need to see results fast.

If your workout routine is effective you should get results very fast. I am not saying that an effective routine will help you lose 20 kilograms overnight, that’s impossible. But, if you want to stay motivated, you should get fast noticeable improvements.

Most guys start very motivated but after a week or two, when they can’t perceive any advance, they quit. Every success, even if it’s small, will take you one step closer to your goal.

 

#3. – Lifetime results.

Many guys fall into a perverse cycle. They gain weight and start working out. When they reach their goal they quit, and gain all the weight back. Remember, we want to lose that extra load forever.

A good fitness program should be part of your lifestyle, forever. It has to be easy and simple to help you achieve consistency.

 

#4. – A good cardio routine should increase your metabolism.

Your metabolism is the amount of calories that your body burns just to keep you going. Most guys don’t know this, but the amount of calories you burn through your metabolism is more important than the amount you burn through your workout sessions.

When you perform low-intensity cardio you lose muscle mass, and that lowers your metabolism. On the other hand short high-intensity cardio routines will help you build muscle mass, and as a result, your metabolism will increase.

I have to confess, I am a lazy over-eater. Despite of that I was able to lose 20 kilograms of overweight, 10 of them in one month. Just by keeping things simple.

Simple things work, and they are able to stand the test of time.

If you want to learn how to lose weight and get six pack abs faster than you ever thought possible checkout my friend’s Mike Chang course I highly recommend it.

 

So, you’ve made the decision to workout regularly. There are some things you need to consider before you start your routine…

 

#1. – Time and Frequency.

How long will your workout sessions be? How often will you be training? If you want to get long-term results you need to be constant, and you have to design a workout schedule that will help you increase your consistency. So, long training sessions are not a viable alternative.

Research demonstrates that short high-intensity workout sessions, performed every other day, help people to achieve better results. And they last for a lifetime. If you have 5 to 10 minutes a day you can get in shape very fast.

 

#2. – You don’t need especial equipment

We live in the era of infomercials, and they have washed our brain to make us believe that we can only train with expensive equipment.

You don’t need machines to workout. In fact, many times using training equipment can be counterproductive. The only piece of equipment I use to workout is a training towel.

I don’t need equipment or a lot of space to train. So, I am able to workout even when I am on the road.

 

#3. – Are you lowering or increasing your metabolism.

There are two types of cardio routines. One helps you build muscle mass, and as a result increases your metabolism. And the second makes you lose muscle mass, and as a consequence your metabolism lowers.

One very important thing you have to consider when starting a cardio routine is, “will this routine increase or decrease my metabolism?”

Long hours of low-intensity cardio will decrease you body’s ability to burn calories. On the other hand, short high-intensity sessions will make your body burn fat even while you sleep.

What type of body would you prefer to develop? The strong toned figure that race sprinters, like Usain Bolt have, or the skinny muscle-less physique that marathon racers have.

For me it’s and easy decision less gym, better results.

 

These are only some pointers to get you started. Remember, we need to find a simple but effective fitness routine that we can incorporate into our everyday schedule, so we can achieve results that will last for the rest of our life.

I lost 20 kilograms of weight, 10 of them in one month. So I know this stuff works. You need to remember that in the fitness arena, simple works, complicated fails. The problem with most fitness programs is that they over-complicate simple stuff. That’s why most people lose motivation and quit.

Checkout my friend’s Mike Chang course I highly recommend it. I’ve actually worked out with Mike before, and his workouts are the real deal. If you want a lean physique with a tastefully muscular six pack then this course is a must-have.

Here you are again. You want to lose some weight and you will start a workout routine. But, before you start, ask yourself why did you fail in the past? Was it to hard? Are you doomed by genetics? My guess is that you probably failed because you complicated easy stuff.

Getting in shape is not as hard as you might think it is. You only need 5 to 10 minutes a day to get fast results. Here are some tips for starting a simple but effective cardio routine…

 

#1. – It should fit your busy schedule.

The only way to get long-term results is with consistency. Research demonstrates that a short high-intensity workout routine motivates consistency in people. If you have 5 to 10 minutes a day you can get in shape very fast. So, “a busy schedule” is out of your list of excuses.

Please don’t assume that because the routine lasts 5 to 10 minutes it is not effective. If you perform it correctly, you will be exhausted after every session.

 

#2. – It should help you burn calories even when you are not working out.

A good cardio routine should help you increase your metabolism. During a regular workout routine you will only burn a few hundred calories. On the other hand, if you increase your metabolism you will burn thousands of calories during the day.

 

#3. – A good routine should built up your muscle mass.

Maybe you won’t believe this but a regular low-intensity cardio session can actually make you gain weight. How?

When you perform low-intensity cardio you lose muscle mass, and that lowers your metabolism. It will also increase your hunger cravings. Low metabolism + hunger cravings = weight gain. So, now you understand why it is so hard to stay in shape.

On the other hand short high-intensity cardio routines will help you build muscle mass, and as a result, your metabolism will increase. That means that you will burn calories all day long, even when you are not working out.

That’s why some guys eat all day long without gaining any extra weight, the have fast metabolisms.

I lost 20 kilograms of weight, 10 of them in one month. So I know this stuff works. You need to remember that in the fitness arena, simple works, complicated fails. The problem with most fitness programs is that they over-complicate simple stuff. That’s why most people lose motivation and quit.

Checkout my friend’s Mike Chang course I highly recommend it. I’ve actually worked out with Mike before, and his workouts are the real deal. If you want a lean physique with a tastefully muscular six pack then this course is a must-have.

Why would you want to have a flexible body? Well, for starters, stretching regularly decreases your risk of injury. Your posture and your muscular balance improve. And it also reduces the chance of low back pain. Of course, there are many more reasons. The important thing to remember is that flexibility training is a fundamental part of any fitness program of value.

 

Anyone can stretch

It doesn’t matter how old you are, or what is your current flexibility level. Unless you have a major injury that doesn’t allow you to move, you can practice most stretching routines in a very safe way.

If you want to gain flexibility fast you have to…

 

#1. – Stretch regularly

You have to stretch constantly to improve your flexibility. If you stretch for 20 to 30 minutes every day you will be able to witness fast results.

 

#2. – You should not feel pain

You will not become a human rubber band overnight; take baby steps. If you feel pain while stretching, then you have gone too far. It is also important to remember, you need to warm up to avoid injuries.

 

#3. – Relax

One of the many benefits of gaining flexibility is that you will learn to relax your body with ease. When you are stretching your body you have to breathe and relax. Remember, a tense body is not a bendable body.

 

#4. – Contract and relax

Contract all your muscles as hard as you can for 20 seconds and then let go. Repeat this exercise several times. The first thing you will notice after performing this workout is that your body will be very relaxed. The second benefit is that you will increase your flexibility a little bit after every session.

 

If you don’t see results

Gaining flexibility is very easy, the only thing you need to do is to stretch regularly. If you don’t notice any improvement after two or three weeks then you are not stretching frequently enough, or your stretching sessions are not long enough.

 

Try Yoga

Yoga is one of the best ways to learn to stretch your muscles efficiently. There is literally one yoga position for every part of your body you want to focus on. Many yoga postures are very easy to learn, you can read a book or search the web to understand them. But if you really want to boost your results you need to find a teacher.

Checkout my friend’s Mike Chang course I highly recommend it. I’ve actually worked out with Mike before, and his workouts are the real deal. If you want a lean physique with a tastefully muscular six pack then this course is a must-have.

Do you get tired easily? Be honest with yourself. When guys perform any type of physical activity there is a normal amount of energy that is wasted. But if you think you get exhausted almost immediately, then you have to do something about it.

 

What is stamina?

In simple terms stamina is body power. It is the amount of energy you have at your disposal to perform any physical activity without getting tired. There are a lot of ways to help you build up stamina we’ll discuss some of them…

 

Discard any medical condition…

Do you get tired when you walk up the stairs? If you believe your level of exhaustion is not normal then you should see a doctor, just to be sure. Many times this type of symptom suggests there is something wrong with your heart. An early visit to your doctor’s office may be a lifesaver.

 

You have to eat enough food.

Would you try to start a car without fuel? Well, food is your fuel and you can’t function without it. Many guys think of their caloric intake as an accountant thinks about balancing a budget. They believe that if they consume fewer calories than the ones they burn weight loss is guaranteed. The problem with inducing a caloric deficit is that it will affect your energy levels, and sometimes even your health.

You have to be a responsible man. A certified professional or health expert should supervise any diet and fitness regimen you get involved with.

 

Good sleep is essential.

The quality of your nightly rest influences your energy levels. Here are some tips that will help you sleep better and fight insomnia:

1. Wake and sleep on time. Try to keep your body clock regulated by waking and sleeping always at the same time.
2. Workout regularly. If you want to get quality sleep you have to leave all the problems of the day out of your bed. Exercising is a great way to relax and release all the tension.
3. Avoid Caffeine and nicotine. Stay away from caffeine and nicotine at least three hours before you go to sleep.

 

High intensity cardio

Adding explosive movements to your workout will help you increase your energy. High Intensity Cardio is a type of workout that alternates between periods of peak activity with cycles of less-intense action, or even complete inactivity. Research demonstrates that this type of training improves aerobic capacity and endurance.

Checkout my friend’s Mike Chang course I highly recommend it. I’ve actually worked out with Mike before, and his workouts are the real deal. If you want a lean physique with a tastefully muscular six pack then this course is a must-have.

Are you tired of having belly fat? Would you like to have the body of a fitness model? Then I have good news for you; there is a fast an easy way to achieve this. But first you need to understand some basic principles…

 

Less Gym better results.

I won’t lie to you and promise you the magic pill that will make you lose fat while you watch T.V. and eat junk food. If you want to get in shape you have to workout regularly. But the truth is that you don’t need to go to the GYM, or train for hours to get the results you seek. You can exercise at home, you don’t need any equipment at all, and it will only take 5 to 10 minutes a day.

 

Why regular routines don’t work.

The main premise behind most fitness programs is the same: “The more calories you burn during your training session the more fat you’ll lose”. But this is not entirely true.

 

You have to increase your metabolism.

Your metabolism is the amount of calories that your body burns just to keep you going. Most guys don’t know this, but the amount of calories you burn through your metabolism is more important than the amount you burn through your workout sessions.

During a regular workout routine you will only burn a few hundred calories. On the other hand, if you increase your metabolism you will burn thousands of calories during the day.

 

You are not doomed by genetics.

Many people blame genetics for their slow metabolism. But, the truth is that you can increase it by exercising in a certain way.

 

Three things every effective routine should have.

#1. – Keep it short.

If we want to see fast results we need to aim for quality not quantity. Short but intense sessions give the best results.

#2. – Keep it intense.

You can’t expect to perform a low-intense activity for 5 minutes and get results. If you want to lose fat, you have to challenge your body. You will only train for 5 minutes but it has to be a challenging activity.

#3. – Be consistent.

The only way to see long-term results is with consistency. Short-intense routines will help you eliminate excuses and workout regularly.

 

High intensity cardio.

High Intensity Cardio is a type of workout that alternate between periods of peak activity with cycles of less-intense action, or even complete inactivity. In my experience it is the best way to build body mass and accelerate your metabolism, and it will only take 5 to 10 minutes a day.

 

Follow this simple but effective routine and you will see results very fast…

1. Sit-ups (as many as you can for 30 seconds)

2. Push-ups (as many as you can for 30 seconds)

3. Jump as high as you can, and try to reach your chest with your knees on every jump. (as many as you can for 30 seconds).

4. Repeat all the exercises three times.

Try to perform the exercises as fast as you can, and try not to stop. I know this may sound like a very simple routine, but it works. I promise you will be exhausted after every session.

Checkout my friend’s Mike Chang course I highly recommend it. I’ve actually worked out with Mike before, and his workouts are the real deal. If you want a lean physique with a tastefully muscular six pack then this course is a must-have.

Let’s face it: next to six-pack abs the number one muscle group that every guy wants to train is arms. Having the sculpted guns you desire is not hard. There are a wide variety of ways to achieve this and we’ll discuss the proven effective ones…

 

#1. – Kettlebells

The kettlebell was the strength secret weapon of the soviet special forces. In this discipline the principal exercise is the kettlebell swing. Exactly as the name implies it’s essentially a swing.

In this drill you place the kettlebell between your legs, then you use your hips and posterior chain to propel it forward and up in a circular swing movement, then you drop it under control back between your legs.

This exercise will work all the muscles of your back chain, from your heel to your upper back, your abs, your chest, and most importantly to our purposes, your arms. You only need to train 15 minutes three times a week to see results.

 

#2. – Push-ups

Every single military training program includes push-ups, and there is a good reason for that. Push-ups work all the muscles in the upper body and build strength in the forearms, wrists, upper arms, shoulders and chest.

Doing push-ups on a regular basis will give you the sculpted arms you have been craving for, plus some added bonuses.

 

#3. – Pull-up bar

Pull-ups are one of the most challenging exercises. They will help you increase your arms, back, and abdominal strength very fast. The strength in your hands and fingers will increase as well.

Many guys find it very difficult to execute this exercise. Do as many pull-ups as you can and don’t be discouraged if they are not a lot. If you are consistent and perform only 10 pull-ups everyday you will be amazed with the results.

 

#4. – The classic barbell curl

This is a very basic and boring exercise, but it works. Many guys consider the barbell curl the best bicep exercise because you can use a wide range of grip widths. This will allow you to hit different parts of your biceps.

 

#5. – Slow bench dip

This is a great exercise for developing the triceps. You don’t need any kind of fancy equipment. You can use any bench or two stable chairs to perform this drill.

Execute any of the exercises above and you will get the arms you desire. Just remember, if you want to see fast results, you have to train your arms frequently to exhaustion. The fatigue will stimulate the chemical reactions in the body so that muscle hypertrophy will be attained.

Checkout my friend’s Mike Chang course I highly recommend it. I’ve actually worked out with Mike before, and his workouts are the real deal. If you want a lean physique with a tastefully muscular six pack then this course is a must-have.

Do you have a busy schedule that doesn’t allow you to go to the gym regularly? High Intensity Cardio (HIC) may be the solution you have been looking for. You will be able to complete a workout session in 5 minutes or less, and get in shape fast.

High Intensity Cardio is a type of workout that alternates between periods of peak activity with cycles of less-intense action, or even complete inactivity. This type of workout has many benefits…

 

#1. – It works

Studies demonstrate that High Intensity Cardio will help you achieve results 3 times faster than endurance training (less-intense activity for longer periods of time).

With regular cardio you only burn calories when you’re doing it. On the other hand, HIC stimulate your body’s repair mechanisms and helps you burn calories in the 24 hours after a workout session.

 

#2. – You don’t need expensive equipment

Remember, our goal is to make our heart beat to its max. And you don’t need to go to the GYM or buy any type of expensive piece of equipment to achieve that. Jumping or running will be enough to help you get results.

 

#3. – You won’t lose muscle

HIC will help you lose weight from the right places. Regular cardio workouts promote muscle loss, as opposed to HIC that will make you burn calories mainly from your fat deposits.

 

#4. – Marathon runners Vs. Sprinters.

I compared photographs of marathon runners and sprinters and I made my mind in 5 seconds. I wanted to get Usain’s Bolt body type, I didn’t want to look like Gezahegne Abera. Sprinters have a thinner and powerfully built look compared to marathon runners, who have small shapes.

 

#5. – It fits your schedule

Think about it, getting a good workout for the amount of time it gets you to wash your car. Don’t you think it will be a lot easier for you to be consistent and achieve the results you desire? There are no excuses, if you really want, you will get in shape.

 

Stay motivated and soon you will have the best physical shape of your life. Simple things work, and they are able to stand the test of time.

When you are trying to find a method that will help you get in shape remember it has to be an easy to follow system. If you feel overwhelmed and stressed look for a new strategy.

If you keep it simple your mindset will be on the right place and you will see results fast.

Checkout my friend’s Mike Chang course I highly recommend it. I’ve actually worked out with Mike before, and his workouts are the real deal. If you want lean physique with a tastefully muscular six pack then this course is a must-have.

There is a reason why some guys are able to lose weight fast and effortlessly and others find it to be a very difficult task. The main difference lays in the mindset. Learn to think and behave like a thin man and soon you will become one.

Here are some points I want you to think about…

 

#1. – You are not condemned by genetics.

Many people blame genetics for their failures. I promise you that this is a mental world and with the right mindset you can overcome anything. Take Terry Fox as an example.

As you may know, Terry was a Canadian athlete that embarked on a cross-Canada run to raise money and awareness for cancer research, after one of his legs was amputated.

I constantly remind myself that if Terry was able to run through Canada, one of the world’s biggest countries, without a leg there is no physical precondition that can stop me from achieving my goals.

The only difference between Terry Fox and the people who hardly achieve anything is the mindset. HBO took Terry’s case to the screen; I encourage you to watch it to find inspiration.

 

#2. – Simple and easy works, difficult and complicated fails.

The business of fitness and diet is a multi-billion dollar industry. They profit from over-complicating simple stuff. It’s easy to feel overwhelmed with all the information we are constantly been bombarded with. And if that is not enough, everyday new evidence comes and contradicts the previous facts.

Simple things work, and they are able to stand the test of time.

When you are trying to find a method that will help you get in shape remember it has to be an easy to follow system. If you feel overwhelmed and stressed look for a new strategy.

If you keep it simple your mindset will be on the right place and you will see results fast.

 

#3. – Don’t let your environment affect your mindset.

When I told my friends and family I was going to lose weight and improve my shape they laughed. I know they love me, and now that I’ve lost 20 kg, they are happy for me. But in the beginning they were not very supportive.

Don’t tell people you want to improve your health and looks. As a general rule they won’t be very reassuring. They’ll find out when they witness the new you. Remember, before we see results, first we need to change our mindset and that will be very difficult to achieve if we have a lot of people over our head.

Have you ever seen fitness models on magazines and commercials, and thought to yourself “I want my abs to look like that!” Well, work on your mindset and then find an easy to follow system and I promise you will have the body you want.

Checkout my friend’s Mike Chang course I highly recommend it. I’ve actually worked out with Mike before, and his workouts are the real deal. If you want lean physique with a tastefully muscular six pack then this course is a must-have.

Do you want to learn how to eat more, workout less, and still get the best physical shape of your life?

If you adhere to some basic principles I guarantee you will see fast results…

 

#1. – Forget about calorie count…

Many people think of their caloric intake as an accountant thinks about balancing a budget. They believe that if they consume fewer calories than the ones they burn weight loss is guaranteed. But, this is not entirely true.

When it comes to calorie counting there is only one number you need to remember: 1200 calories. If you consume any amount of calories below that number you will be putting your health at risk. But, don’t worry, as a general rule your body will tell you every time you need extra fuel by your hunger cravings.

The next thing you need to understand is that everything you eat has a chemical reaction in your body and it either puts it on fat-burn mode or on fat-store mode. So, if we give our system the instruction to burn fat we will lose weight no matter how much food we eat.

 

How to set your body on fat-burn mode…

These are the same rules I used to lose 10 kg in one month and 20 kg in total:

 

#I. – Avoid carbohydrates.

I won’t go into much detail here. But, carbohydrates impact you insulin levels and sets your body on fat storing mode. It also affects the amount of bad cholesterol you hold in your blood. So avoid them at all cost.

 

#II. – Avoid sugar, candies, and fruit.

I will just say here that fructose equals fat in your system so avoid it, even if it is disguised as healthy food. Don’t eat sugar, and specially don’t drink sugar.

 

#III. – Eat as much as you want as often as you want.

As long as it is not carb or sugar you can eat as much as you want every time you are hungry. You can eat meat, eggs, green vegetables, legumes, fish, etc. You won’t gain weight because you are on fat-burn mode.

 

#IV. – Break your diet once a week.

I love chocolate and beer. It would be impossible for me to quit consuming them forever. So once a week I allow myself to devour anything I want. A planned break helps you succeed long-term. Everyone sins once in a while, it’s better when it’s scheduled.

Don’t worry; even if you gain some weight for the day you will lose it back, and some more, in three days approximately. Your body can only assimilate a part of this day intake the rest is thrown away. Just make sure it’s only once a week and always on the same day.

 

#2. – You can’t out-train your mouth.

Many guys believe that the gym fixes everything. They think that eating whatever they want can be repaired later with a little, or a lot, of workout. But, the truth is that it doesn’t matter how much exercise you realize. If your body is on fat-storing mode it won’t make a difference. Remember, you lose grams in the gym and kilograms with your diet. So, if you want to see results for you training efforts, balance them with a good diet.

 

#3. – Do as little as necessary.

One of the most common mistakes I see in guys who want to lose some weight is over-training. You need to understand that there is a certain amount of exercise that is effective; everything extra is just a waste of time and energy. You could even get injured if you force your body to the limit.

Don’t be fooled and try to copy professional athletes. Most of them have a team around them to be sure they are safe. And even with that, deterioration of their body and regular injuries are inevitable.

 

One final Thought…

Please be safe. A certified professional or health expert should supervise any diet and fitness regimen you get involved with.

If you want to get six pack abs, I encourage you to give Six Pack Shortcuts a try. It’s the fastest way to burn belly fat and get six pack abs. It’s worked for me and , and I know that it will work for you too.